Mind Pump: Raw Fitness Truth - 1509: The Benefit of Splitting up Your Workout Throughout the Day, How to Learn Effective Workout Programming, Ways to Make Sure You Do Important Exercises You Hate & More (Listener Live Coaching)

Episode Date: March 13, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom. Sal’s ‘brutal’ morning routine. (3:33) Workouts and instability. (5:25) Microsoft files patent technology to create chatbots of dead people, fictional characters, and relatives. (15:43) When people overshare on social media. (25:55) New Flavor Alerts from Magic Spoon! (31:22) What do prisoners and CEOs have in common? (33:45) How NCI is disrupting the fitness space! (41:44) #Quah question #1 – How can I modify my workouts to get the benefits of full-body training while limiting the further size of my lower body? (43:54) #Quah question #2 – How can I effectively plan my own training programs? (49:14) #Quah question #3 – Are there benefits to splitting up your workout throughout the day? (1:00:35) #Quah question #4 – How do I properly train and prime for a canoeing expedition? (1:06:45) Related Links/Products Mentioned March Promotion: Get in Shape for Summer – Promo code: “SPRINGBREAK” at checkout Strengthen Lateral Movement with a Lateral Sled Pull - Mind Pump TV How To Use Unilateral Training To Kickstart Your Gains - Mind Pump Podcast Microsoft patent shows tech to create chatbots of dead people Watch Upload - Season 1 | Prime Video Creator of viral Tom Cruise deepfakes speaks out Ryan Upchurch Calls Out Nicole Arbour & EXPOSED Texts Visit Magic Spoon for an exclusive offer for Mind Pump listeners! 1 in 5 CEOs are psychopaths according to a new study — here's why Milton Friedman - Free To Choose NCI Certifications x Mind Pump Mind Pump #1492: Five Things To Look For In An Online Coach With Jason Phillips MAPS Aesthetic | Muscle Adaptation Programming System How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System The Most Overlooked Muscle Building Principle – Mind Pump Blog MAPS Strong | MAPS Fitness Products - Mind Pump Media MAPS Fitness Prime Pro | Muscle Adaptation Programming System MAPS Prime Webinar MAPS Prime Pro Webinar How To Improve YOUR Work Capacity (6 MOVEMENTS) | MIND PUMP TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Nicole Arbour (@ibnicolearbour)  Instagram Ryan Upchurch (@ryanupchurch)  Instagram Jason Phillips (@jasonphillipsisnutrition)  Instagram Starting Strength (@startingstrength)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You are listening to the world's number one fitness health and entertainment podcast. This is Mind Pump. Okay, today was a live Q&A podcast. We actually answered questions from people calling in live. You get to hear us coach them. But the way we open the episode was with an intro portion where we talk about current events. We talk about studies.

We mentioned our sponsors. Here's what went down in today's mind pump podcast. We opened up by talking about workouts and instability. Yeah, we fall for it all the time. Our ego's still getting the way. Yep. Then we talked about Microsoft's new patent. Are they trying to run the world, Justin? Yeah, I think so, South. Damn it, yeah. Then we talk about people who overshare on social media. I don't care about your arguments with your spouse.

Stop talking about that on social media. Yeah, keep your dirty laundry to yourself. Then we talk about the new flavors from Magic Spoon cereal. Cookies and cream and maple waffle. Magic Spoon cereal is cookies and cream and maple waffle. Magic Spoon cereal is high protein, no sugar, grain free cereal that tastes like the cereal you ate as a kid. The macros are incredible and the protein is high quality. It's way protein in the box of cereal.

So this is like bodybuilding cereal that helps you build muscle and might help you burn body fat if it helps cure your sweet tooth. Of course, we have a discount for you because we work with them. Go check them out. Go to magicspoon.com forward slash mine pump. Use the code, mine pump, and get free shipping.

By the way, there's a 100% happiness guarantee with them. Then I talked about what prisoners and CEOs have in common. Just and guess it was something totally worth it. The answer might surprise you. Totally wrong. And then we talked about one of our other sponsors, NCI certifications. They provide certifications for online fitness coaches.

If you want to train people virtually, build a business, this is the best place to go. They teach you how to build your business and service your clients in the best way possible. They have the Mind Pump Seal of approval. Go check them out. They have a special offer for Mind Pump listeners. Go to ncicertifications.com-flourtslash-mind-pump.

And like I said, there's a special offer for Mind Pump listeners only. Then we got into the questions. The first one was from Tyson, from Wyoming. Wants to know how to balance his lower upper body out. Then we talked to Hayley from London. Wants to know how to create her own program. Then we talked to Daniel from Pennsylvania.

Wants to know if he can split up his workouts, A.M. and P.M. and what that'll do to his body. And then the final question was from Michelle, from Illinois. She wants to get ready for a hardcore camping canoe trip, wants to know the best way to work out. Also, this month we have two workout programs and a bundle, 50% off. It's a huge sale.

All these programs that we picked to put on sale are great for the warming, coming months. So they're great for burning body fat and sculpting your body. The first program is Maps Hip. This is high intensity interval training done the right body. The first program is Maps Hit. This is high-intensity interval training done the right way. The next one is Maps Split. This is a body builder focused workout program. It's one of our advanced workout plans.

And then the bundle that's on sale is the bikini bundle. This has multiple workout programs discounted, but then you can take an additional 50% off. So everything's 50% off with the sale. Go check them out. Go to maps, fitness, products, dot com, and then use the code spring break for 50% off. I'm exhausted. Are you? Yeah, dude. Another 4 a.m. Well, you know, you can work out, dude. Bro, what's

it? It's dark at 4 a.m. Yes, it is. Can you lift in the dark like that? I have lights. We live in the 21st century. I mean, geez. I can't get motivated that early. Bro, you have to like get... Electricity worse. Well, we go to bed early because... Yeah, what time is it? It's like wake up before.

Like seven? No, no, no. Like nine thirty, nine thirty. And, you know, the baby, although a lot better, right? The baby still wakes up quite a bit to eat or whatever. And I have my alarm set, because here's what happens, I have to, I wake up and then there's things I wanna do.

Like I wanna be able to make the kids breakfast. I like to make Jessica breakfast, something I just enjoy doing for her. And then get ready, come to work here and have to drop the kids off or whatever. At school, both, you know, my son and daughter go to different schools and we gotta drop them off. And so if I were to work out here

when I have my kids, it just wouldn't work. I'd end up working out till 10 a.m. which cuts into work or whatever. So when I have the kids, I work out at home. And so this is what it looks like. I wake up around 4.30 and I start my workout at about 5.30 and then it takes me till usually 7 a.m. and then I'm at the top.

And that really doesn't affect how you like you get after it. Fuck yeah, it does. Oh my god dude. I have never been a little bit. Oh bro, it's not, it's brutal. And this morning was legs and you know, you know, lately I'm pushing volume like crazy on legs. That's early in the morning.

So I woke up this morning and I have in my mind the night before this is what I want to do. I want to go higher morning and I have in my mind the night before, this is what I wanna do. I wanna go higher rep, I wanna do a lot of volume. So that was it. I probably would only do lunges. Just a couple sets or whatever. So I'm like, you know, Jessica's, you know, texted me because she's with the baby.

Hey, how's it, whatever going? Like, do I have to throw up? But I'm gonna do this. I'm gonna finish this work. Wow, you know what I've been doing a lot of? Well, not a lot of. I just only the second time, is lateral sled dragging. Yeah.

Man, I did it. It's a good time. I did it last week. You didn't get a coordination down yet. It's practicing. The one, two, do you still like, you know, count it as you're going? Yeah, that's why I try to work it out.

It's, because I did it was it last week with you guys, and I had, you know, Justin kind of walked me through, we really had to do it. And immediately afterwards I felt so good. Like my hips and my legs felt so good. So now I'm gonna do them every workout. Yeah, it's one of those things, you know, like I'm always trying to voice that as much as possible.

Like you got to move in different directions. Your body is built to do more than just, you know, what's in front of me and what's in back of me. Yeah, I noticed that I have two between my two sides. This is a new thing I just really realized. My hip abduction, so that's bringing your leg out, right? Is different from my left and my right. Sure.

It's a net, it's not a good discrepancy. It's pretty big, dude. So I'm like, okay, I need to practice this because this is gonna be a hip-rope. It's amazing that we're trainers and we still struggle with this, like struggle to do it. I'm so bad. I'm thank God for Justin because I see he's really good. Yeah, thank God for Justin. Yeah.

Well, it says the world. Ever since I look at your face. Well, it's been one of my favorite things about all of us lifting together is because we all are very different. Yeah. I mean, we train. You see the way everybody kind of just grab it. I mean, we're in here working out together.

We're not working out. No, we're not. Everybody is saying, we're in here. I would just look like a lot of meat if it wasn't for you guys. Yeah. Yeah. Yeah, but a mobile one. A lot of meat.

You, he's good about, I mean, Justin almost every workout, I see him break out either the mace, the mace, and the, you know, workout, I see him break out either the mace, the m- The clubs. And the, you know, the, what are the, die masters? Yeah, the booty band. I wanted to say die masters, but I wasn't saying. I knew it.

Yeah, you know, he breaks out the booty band and does his, you know, his sidewalking is, side lunges or whatever like that. And every, I see him do that almost every workout. And I'm like, God, I need to do that. Cause my, since we've been squatting and I backed off for a while, my hips were just talking to me like crazy.

And I know it's because I'm not doing that shit. Well, in half the problem is like, I feel the difference immediately if I don't do that because I've been doing it so long where I'm like, you know, hyper, you know, receptive towards like what my body's telling me, it's hard for me to sleep even if I've been going too long of just doing heavy squats, heavy deadlift, things like that where it's like, my body's telling, it's hard for me to sleep even if I've been going too long of just doing heavy squats, heavy dead left,

things like that where it's like, my body just like cramps up and like, I feel the effects of it immediately. Yeah, see I get carried away with the strength always, every time. I'll start lifting. Yeah, I'll definitely do. And I'll literally think to myself,

like I'm gonna go, I mean it's impressive, but also I'm a little worried about it. I'm doing 10 reps today, you know, add a little weight, and I might as well do one. Let's see what I can say for lunch. I'll walk it out again over here. You were on the mobility kick for a minute. I mean, I was watching you really address that.

I mean, you totally eliminated squats for a long time, doing a lot of- I'm still paying a lot of attention to trying to make things balanced from left to right. There's a few things I did in the past that really created a bit of a difference. One of them was when I would deadlift heavy, I had a favorite, supinated hand and pronated hand, right?

So I always, if I went real heavy, it was right hand, supinated, left hand, pronated, and that cost them imbalances. Now I hook, I hook grit, right? So both hands forward, but it's still there. I always squatted, I love barbell squats, so I never did any split stance, but now I always do split stance. At least once a week, I'll do something with the split stance.

You know who's making some, or quietly making some mobility moves. Two. Douglas. Oh, sure. I've been watching him, dude. He's getting some deep astagrass barefoot squads lately. He's doing some overhead carries. I've been watching Doug. Doug, have you guys noticed something about Doug's intensity? It's always there.

It's on. Doug does not. He secretly wants to murder everybody. He doesn't fuck around at all. It's always good. It's always a good workout. So Doug, what have been the big, the big, because you have, you've made a huge change.

I've watched you in the last year, really put a lot of effort in that direction to get your squat down. What are some of the things that you're doing and what are the things that have helped you the most? Yeah, for me, it's the mobility work before I start working out. So coming in, making sure I'm doing my 90s, my pigeons, my active pigeons, froggers, that type of thing, the ankle mobility, the combat stretches.

So I think that's probably the biggest thing. I do try to do the squat and scroll type thing here and there. So for example, I'm out walking the dog, the dog's taking a crap, dog. So I just squat down, like the dog. People look at me strange, but I do that, and that has helped a lot. And then as far as the squats are concerned,

I'm actually doing a lot of pause squats, especially right now. I just finished MAPs aesthetic, and so I'm just doing a very light week this week and I'm doing pause squats with just the bar. You know, they find in some studies that that light week, you know, what do they call it, those are term for it.

We've got a lot of deload week, is where gains happen. So they'll know, what do they call it, there's a term for it. We got a D-load week is where gains happen. So they'll push, push, push, and then they'll see when people D-load, then all of a sudden, they start to get the gains. So it's kind of interesting in some of those studies. Well, we've said this on the show a million times and I still, I mean, you see me kind of right now, I'm like, I'm lately been doing like just a couple

exercises, I'm really trying to back off the volume because we came out the gates. We came out the gates all training together. I got back on my testosterone. I feel amazing. Muscle was coming on and it doesn't matter how many times we talk about it. I swear, I always overreach.

And I always know because I'll cut back and have a really light week of training. Where? And then you build muscle. And I feel better, I look better, and I'm like, son of a bitch. You know, speaking of tightness, I was reading something interesting.

It's just a different way to view tightness, where I should say the proper way. I think we often, I do at least get caught up in the viewing tightness as, oh, it's a tight muscle. It's a tight area, and you just, you know, you need to work on flexibility or myelofacial release or correctional exercise so that it loosens up. But the reality is the reason why your body will feel tight in some areas, oftentimes, is

because it's your body's way of protecting that joint. And there's, and there's weakness somewhere else. Right. So if your body notices, because your body is very sensitive to this, right? If it notices or feels like your hip is unstable to the point where it's going to get hurt, then you'll feel tightness surrounding the hip joint. And literally, it's your central nervous system, adding tight areas to try to protect that joint. It's going to happen with the shoulders, it can happen with the wrists, it can happen

with all of your joints. So when you're tight, it's not necessarily a bad thing. It's actually a way that your body is protecting a particular joint. Figure out why your body feels like you need to be tight, fix that, and then the tightness will. Well, for example, what we are just talking about with Justin and all his adduction, adduction movements that he's doing all the time that we lack and don't do very much. And I load, load, load the squat, and I get really, really strong in the sagittal plane, but I'm so weak left to ride.

And that's when my hips start talking to me. It's not necessarily because I'm going so heavy on squats. It's because I'm getting so strong in one plane, I'm neglecting to balance my body and get strong in the frontal plane. In the entire year you load, you know, and you have just the slightest of shift, you know, left to right is really where the problems happen. And so to make sure you're doing those types of movements, like side to side, it helps to reinforce that protection around the joints.

And now you can keep progressing. It's like you hit a wall at some point, like a lot of lifters don't realize. They're gonna inevitably get to a point where the slightest bit of instability is gonna be exposed. Dude, I learned this as a kid, and I didn't learn it really because I kept messing up, but I learned it specifically for the bench press,

because when we were kids, the bench press was the exercise. No other exercise mattered. You talked to your buddies, they didn't care how much you squatted or deadlifted or anything else, it was about how much you could bench. And so in the 90s and early 2000s, all our generation, it's what you did all the time,

is you bench press, because that's what guys bragged about. And you wanted a big bench. Well, I remember I was stuck, I don't remember what weight I was stuck at for such a long time, and I just couldn't lift anymore, no matter what I did,

no matter how you train, I couldn't go up anymore. And then I did some, just some basic external shoulder rotation exercises. I got, I saw an ad for the shoulder horn thing and I did a few of them or whatever. In boom, 10 pounds went on my bench press. It was literally my body saying,

we're not letting you get me stronger because you're gonna hurt yourself. So sorry, you can do what everything you want, you're gonna get stronger. And then when it felt more stable, I was able to add more weight to the bar. So it's one of those things. So if you're stuck at a particular weight,

it might not be your programming, it might not be your nutrition, it might not be your supplements. It might be that your body's not letting it happen because instability might be there. Instability is there. So good stuff. These are always good lessons.

I feel like these are lessons I gotta keep learning. Well, shit, I mean, look at all of you. That's why I think that I mean, I think that's what resonates with a lot of the audiences that I think we share, you know, even with all of our experience, training other people and ourself for decades, that we still do this shit.

I still make this mistake. I know, it's not whether I know or not. It's just, you know, I think everybody naturally gravitates to the things you like to do. I don't care how smart you are. Workouts are fun. And when your ego is loving it, that's where you're gonna go. You're gonna go in that direction of what you're eating.

So if you like getting pumped, it's probably gonna be what you're working out of. The key though is that when your body does talk to you, and when it starts talking to you, yeah, don't ignore it. Which I mean, I feel like guys are the worst with that. Guys are the ones that don't just take whatever brace. You know, like, you know, stuff that can put

over their knees and like, you know, belts and, you know, they'll triple belt their way through that shit. Yeah. I remember training clients. It was so funny. The female clients more often than not, I would hand them a weight and they'd say, oh, no, no, that's too heavy. I got to go lighter. Even though it was a trainer when I'm training people, pretty good judge of how much weight you can use.

Right. No, that's too heavy. And the guys lighter. Even though it was a trainer when I'm training people, pretty good judge of how much weight you can use. No, that's too heavy. And the guys, my male clients were always like, you know, we do a weight and their form was a little... I could do more. Yeah, it was a little iffy. I think I had five pounds that like, John, actually, we should go lighter.

You could do what I had to do. Let a lot of another five pounds. So, I used to have those culprits. So, with people all the time. All the time. Yeah. Do you guys see the Microsoft, MindPump calls it again.

Do you see they file the patent for? No, what was the patent? Oh, you guys didn't see this? I saw it, I forgot. So they file the patent so they can use all the, so they can basically bring back somebody from the dead virtually.

So we talked about a long time ago that you take somebody like ourselves who are recorded, that would be the easiest, right? Well, yeah, right, because you've got recorded all this us talking for hours for thousands of episodes and then you have all of our content on Instagram, YouTube. So now when one of us dies, you know, but for sure by the time we die, Microsoft will have this software. So your family will be able to pay Microsoft. They'll scour social media, scour your whatever and build a virtual me talk to you.

Yeah, build a virtual you. Yeah build a virtual you You just say we aren't already virtual I mean, what do you what do you guys think about that? I do you bro. It's weird. Do you not like it? It's weird. So you know what they have right now already be what they already have right now is you could literally You could upload an old photo so of your grandfather or whatever. You upload the old photo and they now have programs and apps that'll make that the photo be able to move. So it's a picture of your, you know,

stationary photo of your grandfather, then you upload it and then the photo all of a sudden can look up, look around and smile or whatever. And that's already trippy. I watched a video of this kid who did it for his parents for their parents. So they had obviously his parents are in the 60s, their parents already passed away.

And he showed them the picture, like, hey dad, this is, here's your mom. And then the mom's picture moved. And the dad instantly started crying because it looked like a... That's why I like that shows on Amazon. I think it was called Upload, but it was the one where they were basically dealing

with that concept with the you know, the deceased, but you'd still be able to have a communication there, but they're like in a different realm, you know, and it's like, basically, everything was this digital utopia and all this kind of stuff, but they could still interact with them here in the real world, and they had communicate by text or voice, and I don't know, man, it's really interesting to think about, if you could replicate yourself in digital form.

I mean it's weird, but I totally dig this. Because of losing my dad, I mean we just got back from a family on my dad side, right? So my real dad passed when I was seven, but those didn't know. And I was with his family. So I don't get to see them very often. In fact, I can't remember the last time

all of us got together. We all went into Truckee. And I'd say every night for three or four nights there, I spent probably two hours because I'm with his sister and his brother. You're asking them questions all about my dad. Yeah, yeah, just, you know, as what it was like as a teenager, as a young person, are you like, are you, are you finding similarities? Do they tell you stories where you're like, oh, that's weird, I'm kind of like that too. They actually, so they say, as I get older, every day I get older, they say you look more and more like him.

So I look like him a lot, although they know my mom side and my uncle, so my uncle who you guys know, they think that I'm much more that side. So like he, like as far as like my business side and that, that's like you get to have them. Now my dad was an intellect and he liked to read a lot. So he did like to read, he took a lot of notes and like so. What do you like to read?

Right, so they say there's some of those similarities and so I've found that and they do, they talk about him, but he was more introverted. He was more introverted and kind of quiet to himself reading like, so there's parts I think where I can be like that, but I take more from my mom's side. So would you would you if this existed would that be something 100% 100% because of that exact reason I just don't have a lot and the only thing I do have is second hand is somebody

else telling me some of the experience. I mean it would be, I would totally geek out on being able to sit down by myself, even if it's in front of a computer or whatever, and it's like him talking to me and us having dialogue, and it's programmed to answer the way he would answer based off of all the stuff that- You imagine you resurrect someone digitally like this

with Microsoft and they're disappointed in you? Oh, hey, I'm Uncle John, oh my God. I hear about you all the time. What are you doing for? Dave, wanting to know about you're a loser. Hey, you know what though, funny you say that, I mean, the truth is that's probably what could happen. I mean, if it's...

If it has an opinion. Think about it, okay, then we just brought up my uncle who can be, like, he's definitely represents the asshole side of me, right? So he's got, he's definitely got a lot of that and he No holds bar right you guys know my uncle well we know and he is gonna say whatever is on his mind No matter who he's gonna offend he don't give a shit right so 100% if you did something or said something that I mean it's virtual him if they've got all his stuff cataloged on how he

Respond so yeah, that'd be really interesting. You're all excited to talk to your father, your dad, and then you talk about me. Why are you even talking about me? You know what you need to do right now. Well, how much money did this cost? You need to do this for me? You know what you could've done with that money? Yeah.

Yeah. Smash the computer. Yeah, no, kill me, Jim. That's really that could happen. Think about that. Yeah, well, I mean, with the amount of stuff that we, now here's my question, because you're right, there's so much information that we put out,

voluntarily on social media nowadays, right? Everything you comment on, everything you like, the things that you purchase, obviously, if you have a podcast, the words that you say, all that stuff, so these programs could scour the internet and get a tremendous amount of information off you. However, a lot of that information Is aw is you filtering it out already right? So how real are people on social media for example?

I know for example you resurrect let's say it's you know It's the you know 100 years from now and someone wants to resurrect their mom and they were a you know a butt model on Instagram What what kind is the person that's gonna come out gonna be the real person, or is it gonna be the person they put out on social media? Oh, hey, I can't wait for that. Like, grandma, man. What were you doing? Well, maybe what we'll see,

because I 100% agree with that. I mean, let's be honest with ourselves. I mean, there's many times where, you know, we're very cognizant of lots of people listening to the show and there might be something going through my head that I like would normally just blur it out if it was just a three of us in a room where I'm cautious of that and I don't always do that,

which so it's not 100% myself, am I? Yeah, I don't know if it can be, right? So, but here's the thing though, I could see that, that's how it starts, but then because of things like that, I would imagine journaling would be where it's really at, so you would have a virtual journal where I would go home and I talk into this software and I share it. To get it ready.

We'll share my thoughts, right? Share my thoughts and knowing that only my family or I have access to this, it's not being put out into the ether, I'm being able to go like, okay, this is my closest meet. And then maybe when I die, Google can have it for my child. A great, what a great, okay, so now let's think of the moving forward with that, right? That concept. Now think of the market, right? Think of capitalism.

Imagine the, you, you, you know, states could make money off of people infinitely, forever. You know, if there's a beloved celebrity or politician, there's a politician, everybody loved that president, he was so awesome, but he's dead for a long time. Now that political party could own the image, could cost, could pay for it, and then resurrect him for like debates or for, hey, what do you think about this new thing?

And oh, look, Abraham Lincoln is supportive of this, you know. Yeah, you've already seen that in the music industry, right? Like with like print, print or a two-pock. And two-pock and how they've basically like, now they're holograms and they can actually tour with them and just play their music and it lives on, but you interact and there's gonna be a lot more of that,

I think, in the future. You're like, it'll be weird. Well, look at how, I mean, you're seeing also like the CGI movies, people that are dead, they're bringing back and they're using them in the princess way. Did you guys see the deep fake of Tom Cruise? Did you guys see this on the internet? Oh yeah, I did.

No, I didn't see it. So it was a guy that basically was golfing and doing stuff and then they just like, talking to the camera. It just like a bro. I, it's almost to the point where you're not gonna be able to tell. I mean, I could tell if I really pay attention, but if I wasn't paying attention closely,

I wasn't quite his body. So this time, Cruz. So this is what I think is interesting and is like these actors, I feel like the future of even acting is once you prove that you're a good actor and you've got enough content you've recorded out there, you just lease your CGI version. You just gotta become the archetype.

Yes, like just spin off whatever they want. Wow, so movie company will be like, hey, Adam, we wanna pay you to be in this movie and then you have two rates. Do you want me there in person? Because that's this much. Or you can rent out my CGI version. And I can license out my image.

Yes, imagine. I mean, why wouldn't that, there are already doing stuff like that in movies with people that aren't even alive. So why would you not use that same technology for someone that is alive? I'd be like, no, I got a vacation coming up next summer in my family people that aren't even alive. So why would you not use that same technology for someone that is alive? I'd be like, I know, I got a vacation coming up next summer

in my family. You don't worry me, I don't know if it worries me, but I think it's interesting about this type of technology is right now, if you want evidence or proof of something, video is that, right? So, hey, what happened in that event? Oh, we got video evidence. Or, you know, what happened at the burglar?

Here's video evidence. So, look at what this politician did. We got a video of him happened at the burglar? Here's video evidence or look what this politician did. We got a video of him doing this. In the future, anybody gonna trust any of that shit? I think it's already happening. I think there's a lot of people that don't trust just video. You know, like otherwise all these UFO videos would be evidence, you know, like pure evidence.

Yeah, I mean, what's it gonna be like? Oh, here's a video of what happened. Oh, no, they fake that, that's fake. I mean, you can't believe anybody. Yeah, but where's what's it going to be like? Oh, here's a video of what happened. Oh, no, they may they fake that. That's fake. You can't believe anybody. Yeah, but when it wears it in weird, it wears an instance where you would see something like that, right? Like you're you're not going to have that with like a, well, let's say a bank a bank camera catches a robbery, right? Well, that's not going to get fake. Let's say, so I'm you're opening up my conspiracy stuff. You know, let's have fun with this now. Yeah. Let's say you're you're oppositional to the government, right?

You're starting a movement, who knows what it is? Some kind of rights or something, whatever. And you're starting this movement and we're like, we need to destroy Adam. He is a threat to our current system. So then we just create a fake video of you doing some stupid shit or some crazy shit. Here's, oh, hey, by the way,

here's this leaked video of Adam snorting cocaine off of a hotel or whatever. And next thing you know, you're like, wait, that's a sleek video of Adam snorting cocaine off of a hooker or whatever. And next thing you know, you're like, wait, that's not me. What are you talking about? The video's there. What are you talking about? Well, do you feel like it's really that different

than stuff we see? Okay, so I don't know if you guys, I normally don't get into freaking social media drama, but I got sucked in because two people that I follow this all happen to it. And this last week, I don't know, you guys know who the Nicole Arbor girl is. Yeah, I do.

Okay, so I follow her. She's hilarious, I like her or whatever. And I've been, I don't know much about her know who the Nicole Arbor girl is. Yeah, I do. So I follow her, she's hilarious, I like her, whatever. And I've been, I don't know much about her, so I can't speak to her character, so I don't know what she was like five years, 10 years ago. I just, I found her on social media, she says some funny shit, I like her, I follow her. And then I also follow Ryan Upchurch,

who's this country slash like rock, hip hop, kind of all the way mixed like artists that I like. And he's got a few songs I listen to. So I follow him. Like they recently started dating or something, right? And she went out to Nashville for the last 30 days. While she was out now, she's got like a, I think she's like at one point something or two million followers. He's in the millions of followers. So they're, they're both really big and popular.

He's got an album that just literally actually I think dropped last night. So he had an album that dropped last night. Well, this past week they were together hanging out. He leaves, I guess, her condo or Airbnb that she's staying at in Nashville and leaves his wallet there. And then what ends up happening is she keeps his wallet and text his mom that I have his wallet. And then he ends up not getting his wallet back from her because she wants him to come back over there. He refused to go there.

So what is he sending someone over there? She wasn't just gonna send it in the mail. Right, and what came out later, so I saw her start the story first and I was like, that's weird, like why would he do that? And her claim was he's trying to get all this attention from my audience in order to use to launch his they break up or something like some like marketing move for them to create

controversy and stuff around because they have they both have huge audiences he has a big release that happened tonight he would hope he drops it two days early all this controversy happens while they've all been hanging out and talking and sharing each other's stories. So that's her side of the story. Well, then he responds back that she actually got all mad at him and talked shit to him. And I guess told him that I was going to date other people. And he's got the whole like the whole thread.

And so what did he post to it? Yeah, he posted. He put, what I heard, I can, I did follow this. So that basically like, like he had called the cops and the cops showed up. So he, all that. No, he went down to the police department and actually filed a domestic violence thing on it. Okay.

For what she, I guess she was loud with him or like talk shit to him or what I thought. They're sharing this. Well, the reason why he went down there though, okay, Again, now I'm playing his side of the story, right? So the reason why he went down there, is he sent his manager first to go get it. She refused to give it to him. Then he sent his other buddy, like the next day to go get it.

She still refused. He needs to come get it. So he's like, fuck that bitch. I don't want to go there no more. I'm going to go, so then he went down, filed a report on her and then the police showed up to get the wallet from her. Wow.

So there's all this crazy drama and it's all happening. Now, I was gonna say, how, you know, here's a thing. It does sound super fabricated. If someone put like how easy would it be to post fake text? That's the exchanges. Couldn't be that. That could make that shit. That would be that difficult.

And that's my point. We've seen a lot of those Donald Trump tweets. You know, it's like the fake ones. Yeah, the fake ones, the her layering. And that's probably, the problem with him though, is you believe in it. Yeah, you believe it, yeah. Totally. the hilarious. And that's probably, but problem with him though, is you believe you're like, you believe it, you would say so. Well, that's my point is that it's,

is it really that different than all this stuff that we see fabricated already? I think when it gets to the point where it's so widely accepted and understood, I think that people are gonna be like, there's gonna be so much distrust in all of the stuff. But you know, the backtrack, that's so weird. When people are showing their social media audience,

their personal shit, why? It's so weird to me. Well, because the audience demands it. And they, I don't care. It's just weird. You're a Facebook friend that do that. Dude, come on, dude, it's really easy to feed right in. I create some walls.

It's very, I agree. We all agree. That's how we all are, right? I mean, as we've grown, we've posted this. I'm mad at my wife. Instagrained. That's how we all are, right? I mean, as we've grown, we've, we've posted. I'm mad at my wife. In secret. Here's what happens. This is what happens when you had a bunch of 25 year olds fucking fame like that.

You have a bunch of 20 year olds, that kind of fame, where that kind of power of attention that are still working through their own insecurities and figures shit out. Like, they're not, and they were born with all this tech. So for it's real easy for us to sit on our fucking pedestals and talk like this because half of our life, we didn't have none all this tech. So for it's real easy for us to sit on our fucking pedestals and talk like this because half of our life we didn't have none of this shit. So imagine if we had this podcast when we were 20. Yeah, oh my God.

Yeah, be bad. No, we wouldn't want to listen to this. It wouldn't have gone anywhere. People would have canceled us for sure. 100% we wouldn't have been canceled already. But my point is that it's a weird time that we live in that to have this kind of celebrity status where you have millions of followers,

the consumer, the follower almost demands that you get rewarded for it. And I think that's what they feed off of, right? It's like the more you see insight into their personal life and like what they're doing who they're interacting with, like all these different conversations they've had, like people eat that up.

Oh, I mean, I know with my own stuff that I track all that shit, I pay attention to the analytics. If I'm showing people every meal I eat, okay, and what I do all day, I get way more views. I mean, it doubles and triples what I am, and that for business reasons, it would be smart for me to, I just don't wanna do that shit. It's just strange.

Yeah, I just don't want everybody in my business every single day. I feel like we already put out so much but again, we also was even serially in. Check me out. We grew up in a generation where we've seen both sides of it where the generation coming up now, it's been a part of their life since they were kids. And so it's different.

Well, I got you to that one. No, go for it. Yeah, so I actually, we just got new flavors finally. Like, magic spoons, like, here, like, we get to try the new ones. Oh, yeah, they have what is it? What is a waffle, something? Waffle, maple. Maple waffle.

Maple waffle. And cookies and cream. Could you try it? Haven't tried the maple waffle one. I tried the cookies and cream. So, you know, I gotta be honest, dude. Like, fruity for me is still number one. Yeah.

Like, they just haven't mastered it. I was like, I'm really excited about cookies and cream, because like, dude, like, fruity for me is still number one. Yeah. They just haven't mastered it. I was like, I'm really excited about cookies and cream, because that's like one of my favorite ice cream flavors. But it tastes a lot like, you know, if you have ever had one of those protein shakes that had, yeah, like, cookies and cream. So it was like a little bit more on the vanilla side, but I know people that like the vanilla flavor

will really like it, but yeah, so I'm curious to see what the mate- Oh, I'm bummed. I feel the same way. I feel the same with dude, fruity and blueberry. I feel like. Genoctos out of the park. All the other flavors, even peanut butter,

like I was on that kick for a minute. I'm like, eh, it gets old. I can have the fruity and the blueberry like every single. But now have you guys tried making like, what are those things called? Rice crispy treats or whatever with magics? Jerry made it for us. Did she make you guys that?

Yeah, she made them, I'm so mad. Right Doug, she made them in here, didn't she? She did, I don't think she used marshmallow so. No, no, no, all she used was peanut butter, peanut butter honey, peanut butter honey, and then, yeah, peanut butter honey and then the chocolate flavor. It was bone.

I swear, there's times when I get upset that I have a dairy intolerance, This is why it makes me so. I don't wish you were in. No, those are like protein rice crispy trees. You were amazing. Oh God, I know. If not being able to eat dairy is so much worse than not eating gluten, I'm gonna be honest with you.

I can't eat gluten either, bothers me, but dairy's the one that breaks my heart every day. Well, it's like Courtney's been like on this like diet kick and has been really like, you know, like good about being like discipline with what she's trying to do to help her thyroid out and everything. And so it's like, I just got jumped in on the same thing, right? And I'm just kind of, I wasn't ready.

Yeah. So at least I got magic spoon, you know, for like after the dinner to like, like a little treat while she's like, you know, kind of looking at me all like, mm-hmm. So tonight for dinner, you know, fl of looking at me all like, mm-hmm. So tonight for dinner, you know, flanks take and broccoli, you're like,

thanks, honey. After you're done, like, yeah, bowl of magic sprues. Yeah, I got it. I got to fill it up. The other day, it's so funny, Justin, would you say the other day, like, yeah, I've been trying to diet,

but I gain weight, it's really weird. Yeah. And I wonder why, dude. I know. Fire your trainer. Yeah, I was a trainer for the harder. Yeah, anyway. Not very good at this thing.

Yeah. Hey, so you guys want to hear something crazy? Actually, I'll ask you guys a question. What do people in prison and CEOs have in common? Prison and CEOs. People in the population in prison. No, I won't. Wow, wow, that is not what I was thinking.

I would have to forget. For different reasons. I think in prison that I don't have any choice. Right? It happens, you guys. Oh my God. So I would guess actually their time management and their consistency as far as they're

like how regimen they are about their schedule. That's interesting. No, that's not what it is, because that's actually kind of interesting. No, so this is something that I just read this morning. So CEOs and prisoners prisoners or prison population, one fifth out of each category, will actually, when they're tested,

tests high for being a psychopath, for having the traits of being a psychopath. Yeah, that makes sense. Isn't that wild? Well, that's what they say just about when you get to that level of brilliance too, right? You're always kind of on the edge. I was just gonna say that there's a very close

Strange connection between you know high-performance and brilliance and mental illness or dysfunction It's almost like they're very close to each other and you can go one or one of two different two way you know One of each way and so somebody's a CEO a CEO, obviously if you're a CEO, especially with a big company, you're a very high performer, you're not like most people. I know they say, I'll see you, let's get paid too much money. The truth is, they do for a reason. It's insane what most of these guys do.

Guys, yeah. And unfortunately, a lot of these type of CEOs get rewarded for being ruthless, and for being cutthroat in their approaches with interacting with other people and other businesses and other things like that. So it does promote a little bit of that type of sinister behavior. Not a bad behavior. That's actually a great observation.

Think about it. You're a CEO, you've got 400 employees. There's a new, you could literally reorganize and dramatically improve the productivity and profit of your company, but it would probably lose 50 employees their job, right? If you're the CEO that's like, no, I gotta pay everybody whatever, business will probably fail

and you're probably suck as a CEO. And you're out. If you're the guy that's like, hey, this is much more efficient, we're doing a better job. Sorry, you guys are gonna lose your job, but this is much better. Then you're probably a better job. Sorry you guys are going to lose your job, but this is much better. Then you're probably a little bit more towards the cycle path, right? Well, I remember learning like,

so when we got Carl Lieberd in from 20-Ware of Fitness after Mark Mass-Troff went out, I remember being young and going through that and having like, I was bitter and angry about all that. Like, they came in and like, cut positions and cut, exactly what a CEO's paid to do. Like, they came in and like cut positions and cut, exactly what a CEO's paid to do. Like they come in, they look at how everything

is operating and running with an axe. And the first thing that most, when you're talking about a bill, how do we become more efficient? Yeah, how do we become more efficient? Like before I get innovative and try new things and completely shake this place up or take it in a new direction,

where are we just wasting, right? And where can we get more efficient? And so a lot of times what that means when a company is scaled to that size, a lot of times they grew that way without even, I mean, even ourselves, like we're so focused on growth that we don't spend as much time looking at the bottom line and going like, well, is this really necessary that we spend money here or with this, but at one point you do,

you get to kind of a ceiling or a plateau and then it goes, okay, now it's time, we have a hard time growing, we've reinvented ourself 10 different ways, we tried this pathway, that pathway, we're not growing anymore. Now we have to kind of maybe look back and maybe cut costs and eliminate things that we don't need to. And when he came in and did that, initially when I was there,

I remember I was really bitter about it. Later on as I got older, we understood what he was trying. I understand. I understand the position that you're put in in that your job isn't to look at every single 5,000 something in employees and go like, how do I make sure I take care of every one of these things? It's impossible.

Yeah, it is. Now here's the irony of all that. If you look at it from a big, it's one of the reasons why I'm such a fan of Milton Friedman. He was an economist and just brilliant communicator. The reason why I was such a big fan is because I have a bit of Milton Friedman. He was an economist and just brilliant communicator. The reason why I was such a big fan is because I have a bit of a bleeding heart, right? I love people, I want people to do well,

making decisions like that when I was younger, I would have been conflicted because you're thinking about every single person. Well, this person's like, but- But what Milton Friedman explained, and this is actually very, very true, is you want more efficiency in business over time,

because that's what creates wealth, and over time, it improves the lives of the people of all the people. So you want that, you want to think about this way. There are places in the world where, for example, there was a, in his Free to Choose series, he used a village in, I believe it was India, and they were really good at hand making these rugs, I believe, there was a, in his free-to-choose series, he used a, there was a village in, I believe it was India, and they were really good at hand making these rugs. I believe there were rugs, and they were very, very nice, and they had this very old, traditional way of making these rugs, and there was a high demand for them, but they were expensive because it was a very time-intensive process.

Well, when they started inventing machinery that could have made the rugs, it looked exactly the same with the same materials, but would have been much cheaper, and would have, you know, basically automated the rugs, it looked exactly the same with the same materials, but would have been much cheaper and would have, you know, basically automated the whole process. The people in this village, they lobbied their government to make it illegal. So now the only way you could buy this rug is if you buy it from this person who makes it this particular way. Now, in the short term, you've protected, I don't know, 100 jobs or whatever, but in the

long term, you've actually hurt people in the long term because you've reduced inefficiency and productivity, which could benefit more and more people. That helped me a lot. Well, this is where like, crony capitalism comes from too. This is what you see a lot of these big companies that have that kind of power to law begins to not let the little guys in. Oh, I'll tell you what right now.

If you ever want to like, trip yourself out, look at the regulations that exist in big business. Most of them, or many of them exist because there was a company that was a leader. want to like trip yourself out, look at the regulations that exist in big business. Most of them or many of them exist because there was a company that was a leader. So let's just use tech for example, because this is the newest market, right? The newest emerging market. So you have a company like Google or Apple. When they first grew and exploded, there was almost no regulation, very minimal regulation

in tech. The internet was like anarchy, whatever the hell you want. But then as things move forward, companies like Google, Facebook, and Apple, now the big dogs work with government and say, you know, the new companies that come in that wanna do this kind of stuff, they should have to follow these regulations

and these guidelines. And we know best because we did it. And it's really gonna ensure safety. But the reality is what they're doing is they're saying, here's the barrier to enter the market. Let's make it bigger and bigger and bigger, which ensures that we're always going to remain dominant. Either that or they're presenting it,

like they're trying to protect or help the consumer. That's how they always present it. Yeah, we're here to protect the consumer. That's what this whole thing is all about, which I mean, you know what they're true intentions of. 100%. But look at, okay, so here's a better one for somebody. This is why capitalism gets a bad name though

Is for this exact reason does this and they don't realize that this white gets bad They don't see that they see the side effects of that So here another good example one that I think a lot of people will understand is how taxis used to work before Uber Right when Uber came on the scene the only reason why Uber even existed was because it was a technology nobody could have predicted So there were no regulations that existed. Yeah, they moved so fast with it. There was not, they're faster than lawmakers, right? But the way it works with taxis is in order to protect the taxi cabs, they would create these medallions

that you had to purchase, and there was a limited amount. And the way that they positioned it, of course, was, we need to make sure that the taxis are safe, we need to make sure that they're clean. But the reality was there was a limited supply. And at some point, I'm a dallian to own a taxes. I got a million dollars. I got a million dollars.

And so you're a New York city and getting a tax, he's like almost impossible. Why can't I get a tax? Because they won't allow in any more of these taxes. But now that there's Uber and whatever, I'm a dallian, I think they're not even, I don't even think they cost anything anymore. I don't even think they're worth anything.

Do you know what they are, Doug? Do you know how low they got down to? I don't know. I know they were a million at one point. At one point, they were a million hard to get. And now it's like nobody wants to buy one because. To Uber. Because you could just do it Uber or whatever

with a very low barrier to enter the market. So this is interesting. When you look at regulations of markets, look at it through that lens and then you start to see things a little bit, you know. You know, you talk about disruptors, you know, one of my favorite companies is our company, NCI, that we work with our buddy,

who I think is completely disrupting the training space. What he's doing with online coaching to help coaches, I think that's kind of, we said this when we first started the podcast years ago that this our space is changing. We were kind of lost. I felt like we, especially being in the Silicon Valley where we're at, we were training and working with a lot of CEOs and VPs and these big tech

companies and everybody was evolving and changing, but fitness was stagnant. It was staying the same. And it was inevitable that we were going to, and we saw a little bit in the dot-com bubble. We saw that the attempt of like training virtually, but the tech just wasn't there yet. It wasn't there to where it was good enough. I mean, in person was so superior that it was like it lasted and exploded, didn't happen. But where we're at now, I mean, we're now in a place where, boy, if you can provide the right content and you're getting good information,

you can serve a client almost as well as what you could serve a client. But the demand is huge. Because the cost is typically less, it's much more flexible. You have more access to your coach, right? Because as a trainer, you work with them twice a week when it's an online coach,

typically you end up messaging them throughout the day. So they can be quite effective in a different way. And it's an exploding market. And what I think what NCI did is they got on it and they did the right way. They focused on the right things and their behaviors. And they're blown up.

I get, every day I get trainers who are messaging me saying, oh my god, this is a game changer. Not only they blown up, I don't think he mentioned this on the podcast or not, but I mean, he had offers from other big name companies in that space that had already tried to buy them out of the market. So it's very interesting. It is very interesting.

This quads brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-edit edge. Try Organify totally risk-free for 60 days by going to organify.com That's a large a NIFI dot com and use a coupon code mine pump for 20% off at checkout Our first caller is Tyson from Wyoming. Hey, what's up Tyson? How can we help you? Hey guys

Yeah, so I've been lifting consistently for a few years now and I love doing full body routines and I especially like doing lower body exercises, but I feel like my legs and my butt are getting pretty overdeveloped comparatively to the rest of my body. So I'm wondering how can I modify my workouts to still get the benefits of full body training while limiting further growth of my thousand but? So you look too much like a minitar. First of all, you're going to need to send some picks like that over to Sal's Instagram. Just to see what you're working on.

Yeah, go ahead DM Sal and photos. No, that's actually a really good question. So I'll ask you a couple more questions just to kind of narrow down the best advice. Tyson, do you start your workouts, your full body workouts with lower body exercises? Always. Pretty much always. Okay. All right. And then are you doing an equal amount of volume for your lower body with your upper body? I would say it's pretty close. Okay. So two things you can do, very simple that might help. I would save the low, and now normally I wouldn't recommend this because

the lower body exercises are exercises like squats and deadlifts, I mean, phenomenal movements, but in your case, I would save those, believe it or not, for the end of the workout and prioritize your upper body. And then the second thing you can do is two things, increase the volume for your upper body and decrease the volume for your lower body. And then maintain that for long enough until you start to see that your body starts

to balance out a little bit. What program are you following right now? I'm kind of in between programs, but I did just start another round of, of Annabolic. I'm working on a cut or starting to cut right now, so I was a little unsure of what to do, so I, I just jumped on Annabolic again. Have you ran a static yet? I have not. Bro, this, okay. So this would be perfect for, so yeah, this be perfect for someone like you.

The way aesthetic is designed, it's three full body workouts a week. And then you have two focus days where you're focusing on other muscle groups that you're trying to develop that you would consider underdeveloped. So I would pick obviously for the focus days, I would pick whatever upper body exercises, whether it be chest, back, or arms, shoulders, that you wanna bring up. So I'd pick one or two muscles to be my focus days. And then I would take the advice that Sal said

is on the foundational days where you have full body routines, I would just end my workout with my legs and start out with my upper body. Just that in itself would probably be perfect for what you're trying to accomplish. itself would probably be perfect for what you're trying to accomplish. Yeah, I ran quite a few of the maps programs, but never have tried any of the aesthetic based programs.

Yeah, we'll send we'll send you access to aesthetics. When we hang up here, you'll get free access to it. But yeah, follow what we're saying until you start to feel like your body's balanced out. And it may take a while. You know, we have, we all are genetically pretty exposed in some areas and others not so much. So you may just be one of those people where your legs just respond really, really well or better than your upper body.

And then you just tailor your workout around that until it starts to balance out the rest of your body. Okay, yeah, sounds great. Perfect, all right, thanks for calling in, Tyson. Yeah, thank you guys. No problem. Yeah, you know, a lot of people don't realize that the exercises you start your workout out with tend to get prioritized in terms of adaptations over the exercises that you end your workouts with. And it's a small effect, but over time, it actually starts out.

Yeah, we actually get that question, especially when I should implement cardio. And so if the goal and the focus is to build muscle, usually we'll recommend that towards the end because of that fact. Well, this is exactly what aesthetic was designed for. I mean, it was inspired by the way I would get ready for a show, which when you're getting ready for a show, you're constantly critiquing

the balance and symmetry of your body. It's, you know, you go, you hit the stage, judges critique you, they say, you have too much legs, not enough shoulders and arms or whatever, you go back to the drawing board and you plan out your programming for the next two to three months in off season to bring up and balance that out. So anytime we get questions, male, female, doesn't matter what muscle group we're talking about on the body, if you feel like you have part of your body is overdeveloped and part is underdeveloped, that program was designed specifically for that. Just bring up, you know, and emphasize those body parts. So that's a perfect advice.

Yeah, you know, when he's talking, I'm thinking of athletes, because in sports, people aesthetically tend to not be balanced, because they're performing a particular sport. And the one sport I can think of where the lower body does not match the upper body at all. You ever seen sprint cyclists? Sprints cyclists, I think. Oh my god. Yeah, he'd be great at that.

Their lower bodies are like pro bodybuilders. The upper bodies look like long distance runners. This is a great problem to have, it's not common especially with guys. You normally hear the opposite. Most guys hate to train their legs. So I mean, he's in a good position. So do chest day all day, bro. Yeah.

Our next caller is Haley from London. Haley, how can we help you? Hey guys, thanks for having me on. So basically, what I want to know is how can I effectively plan my own training programs? So through lockdown, I've had like programs made for me by my PT. But when the gyms finally reopen here, I want to be able to go in there and just having made my own programs to follow. So I have just completed my personal training course, which I just did for my own benefit. So now

I just want to put it for really good use. So I suppose how do I factor in workouts that help me reach my goals, which is like overall strength and building those glutes. But then I also don't wanna overlook the least favorite training which is upper body. No, no, really good question. And you know, I wait to see you try and answer this consider how nuanced this is. I know, so much.

So here, you know, so here's something that's just the inconvenient truth, I think, around exercise and workout programming. Certifications definitely can help. Unfortunately, workout programming is mainly an experience thing. It really is. There's so many different moving parts into workouts. I'm sure you could put together a general routine that won't hurt you and that'll get you a lot of the way there. But to really take it to the next level, it's going to require a lot of experience. So here's the advice that I'm going to give you, Haley.

I would suggest looking at other well-written programs by coaches and trainers. So for example, the maps programs, great place to love your favorite trainers. We created those. Mark Ripito's got some good workout programs. I would look at strength coaches who train lots of athletes and work with lots of people and see how they're designing the workouts. Start following some of those pre-written workouts and then start listening to your body. Workout programming really is much more complicated than people can realize.

Well, I think we can get, how about this though? I mean, we could talk about volume, like ideally, with the studies say, as far as how much volume per week, so how many sets that you should be doing per exercise. We can talk about the prioritizing the big movements like compound lifts. So we could talk about frequency, what's ideal frequency.

So there's some things that I feel like we can give her that will help her move in that direction, although it is very normal. Well, so studies will show that right around 12 sets, total per body part per week is where people tend to do the best. But again, these are general, right? It's based off of studies. You can be one of those people that does more volume

and get better results. And you might be someone that needs a little bit less. But 12 is what the studies tend to point to. As far as frequency of training body parts is concerned, anywhere between two to four times a week seems to be ideal for most people, but again, there's that huge individual variance. Now, as far as training body parts and areas

that you don't want to train, well, that's just gonna be from discipline. Now as far as training body parts and areas that you don't want to train, well that's just gonna be from discipline. That's gonna be you making sure that you maintain balance with your workouts. But also be okay with yourself. This is a learning process, it takes a while. The keys really are listening to your body,

gauging your progress, maybe even tracking your workouts. This is a good place to start tracking where you actually write down exercises, weight, sets, reps, and then maybe give yourself some other scores like I felt really good or I felt like I was grinding through that workout. And then over time you can start to learn your own body and start to really program best for yourself. And by the way, it's a whole nother ball game to program for other people, but you didn't

say you were going to become a trainer. So I wouldn't worry so much about that. Just train yourself, listen to your body, look at your objective progress, and then use that as a metric to decide, determine what are the best exercises for you. Well, also speaking, you know, to training the body parts and the types of exercises you don't typically want to do. I mean, that's where you're going to see the most growth and change in transformation, typically. And also, too, addressing a lot of the imbalances, to make your program more specific to you and more individualized.

This is where we steer people a little bit more towards assessments and really understanding where you're at and what your status is currently in terms of your joint health and also which muscles are responding, which ones are not responding. Putting a little more work in that direction is highly beneficial, especially when you're starting to draw things up. Well, I'm going to give you a more specific answer, but it's still generic, because of the points the guys are bringing up right now. I would train three days a week. I would do full body.

I would train, I would do like Sal said, 12 sets if per muscle group. So every day at your training, every muscle group, I'm only gonna do about three sets, three to four sets of each exercise for that muscle group. I'm gonna start with all the big compound lifts. So most workouts are gonna start with either a squat, a deadlift, a bench, an overhead press. So start with your the big compound lifts. So most workouts are going to start with either a squat, a deadlift, a bench, an overhead

press. So start with your big motor movements and then work your way to kind of like the auxiliary stuff like your arms, shoulders, lateral raises, tricep push downs. That'll be later in your workout. And that would be like a three day week program. That's just a good generic place to start. And then you could start teasing out things as you go in. Like, oh, was that, you know, can my body handle more?

Was that too much for my body? Should I back off? Is that too much compound lifts? My joints are hurting. Like, you know, there's a lot of variables that are going to come into play. I think that's a really good place to start for most people, which is very similar to the programming and maps

andabolic. And then you can kind of build off of that. Yeah, Hayley, what's your exercise experience? Are you working out a lot right now? Are you pretty experienced? and MAPSANabolic, and then you can kind of build off of that. Yeah, Hayley, what's your exercise experience? Are you working out a lot right now, or are you pretty experienced? Yeah, so I do, at the moment, training wise, I'm doing three times a week, and I'm doing two lower body, I'm one upper body, and then I also run quite a lot, so I've run three times a week, and then try and get my yoga in as well.

Okay, Hayley, do you have access to MAPSANabolic? I run three times a week and then try and get my yoga in as well. Okay. Hey, do you have access to Maps and Obolic? No, I did try to buy it, but my card doesn't work on your side. I try to buy on the Obolic, on the glue one. Oh, I see. Okay. Well, we'll send you Maps and Obolic. So you're going to get access to that.

Follow the program, modify it a little bit if you want, and then see how you feel. It's a very obviously, it's that we consider to be a well-written program that'll get you started on strength training programming for yourself. So, start with that, see how you feel. You'll probably see really good results. Most people do, and then take it from there. Okay, and that's generally like focusing on full body each session. It is. And that's usually how focusing on full body each session. It is.

And that's usually how most people will do best. It's some kind of a full body based three day a week or so routine. Perfect. All right. Thanks so much for your advice. Yeah, no problem. Thank you for your support. I'll thanks a lot and have a good day.

You too. You too. Yeah, it's one of those things, you know, creating workouts for... Well, we wouldn't have a self, for other people. We wouldn't have jobs. We wouldn't be doing this if it was easy. Yeah. Well, let's be honest.

If it was that easy that we could just like, Hey, here you go. I wonder if you can call in, you know, to a doctor's show and just, you know, ask, you know, if you could just diagnose yourself. Yeah, I know. I know. And of course, that's silly, right?

This is something that like a lot of people kind of know how to train and it's, you know, there's a lot of simple programs out there you can kind of pull from. But yeah, I do feel passionate about what we do in terms of programming. It's a lot more sophisticated. Well, that's the idea of, and we should have asked, I didn't think to ask her, obviously she doesn't own any

maps in a box, I'm guessing she hasn't been a part of my punk community that long because really the idea was you listen to the show and we give you all these nuance things that we're talking about in this short segment. Then you have the the programs to compliment everything that we talk about. But we've since day one encouraged people to modify and change the workout, based all the information that we present on the show. The ideas that you listen to all the episodes where we talk about programming, exercise design, things like that, so you can go,

oh, okay, I can relate to that. Maybe I should back off of this or add more of that. The big problem, and this has done a huge disservice to people who workout, is the view of workouts in the following way. Does it make me sweat? Does it make me sore? Is it hard?

So if you want to sweat, get sore, and have a hard workout, programming doesn't matter. It literally does not matter. You could pick one movement and do it over and over again, and you would hit that criteria. Now, if you're looking at workouts from this perspective, am I going to elicit the favorable adaptations, the responses in my body that I want,

then programming gets quite complicated. And there's lots of moving parts, everything from, of course, reps, sets, exercises, tempo. And then that changes the order of the exercises, of course, the days, how they follow each other. And do I continue this after three weeks or four weeks? Do I change the way I'm approaching my workouts? There's so many different moving parts.

If you look at it from an adaptation standpoint, now it starts to look a lot more complete. You just want to get sore and sweat. Well, it doesn't matter. Go to beach body. They've got a lot of crappy programs. They'll do that for you. Now, I do think that there are some... Yeah, that's right.

I do feel like there are some things though that were like major paradigm shattering moments for each of us when it came to writing programs either for ourselves or for clients. And that's why I brought up the frequency and the volume, the exercise selection. Those are big things. I mean, I was generally true. Right. Exactly. I mean, there's always exceptions to the rule.

Yes, we should assess somebody and address any sort of imbalances. And of course, that's, again, that's why there's professionals in this field. But I do think there's like some really good nuggets that you can give to somebody that's asking, hey, I'm trying to write my first program. What are some of the dos and don'ts? Well, one of the don'ts is like, to your points, don't just throw a bunch of exercises at your workout and gauge it based off of how hard it is. It doesn't necessarily mean you had a good workout just because it was difficult. There are specific exercises

that are better than most, which are most of compound lifts. You should prioritize those. There is an ideal amount of frequency. So two to three times a week is for what most studies support is the best amount of frequency on the body parts. There is too much volume, meaning you can do too much of those body parts. So going beyond 15, 18, 20 sets per body part per week is probably more for too much for most people, unless you're a hyper responder, you're on anabolic steroids. So there's some, I think, general rules that took me years of coaching to kind of. And there's specificity.

There's like, what's your true goal? Like are you really just trying to work on strength? Then you got to adjust your rest periods. Right. You know, is hypertrophy? Okay. Now we got to like completely, our reps need to change to look at like this. Right.

So, you know, there's just things to consider that, you know, I don't think your average person knows. Right. And then to add to that, you know, no matter what you decide, your adaptation is after about four to six weeks of you following that and targeting that, it's time to move on and change things up or else almost anything is better than what you're currently doing. You know, you know, yeah. Our next color is Daniel from Pennsylvania. Hey, Daniel, how can we help you? Hey, how are you? Nice to talk to you. So I just discovered you guys about six or eight weeks ago when I switched to a three day a week full body workout and I'm enjoying it.

My question is, it takes me about 75 to 90 minutes per workout and I was wondering since I get about an hour break for launch at work, if I could split that workout into two sessions just to get some of it done either before work or after and the rest during my lunch break. Yeah, no, don't, whatever you do, don't split your workouts, you'll go backwards. I'm just lying. I'm just kidding Daniel. No, okay, so this is a very common question, by the way.

It's almost better. Yeah, actually, I was just going to say, here's something that's interesting. And is the reason why workouts are, if you look at all the studies, right, look at all the strength athlete studies and the studies we've seen with Olympic athletes and whatnot, they actually show that that shorter, multiple workouts a day are superior. Now the reason why workouts are once a day is it's extremely inconvenient for most people. Most people don't wanna go to the gym more than once a day at most, so it's inconvenient.

And the difference isn't huge, but there is a difference. So here's the truth, Daniel. Doing two short workouts or shorter workouts will probably get you better results than doing one long workout. That's just the truth. And I've experimented with myself, absolutely. I've done this myself many times.

And that splitting up of the workouts actually can increase the amount of volume that your body can tolerate. And the adaptations you get from it tend to come a little bit faster. Now, it's not a big difference for somebody who's a beginner per se, but if you're an intermediate or advanced,

splitting up workouts is pretty damn awesome. So this is a cool thing. If you can do this and you have the time and the discipline to work out twice a day, I think you're gonna love the results. This is actually my favorite way to run our Maps and a Ball program because Maps and a Ball is a full body routine.

And I like because it can, because I'm doing, you know, big compound lifts, it can start to drag out beyond an hour. And so I like to split up my upper and lower body in the same day. And because I have that luxury like you do where I can get to a gym where we're in a studio where we have a gym, I can work out in the morning for half hour and then I can finish the workout after we're done podcasting the afternoon. I love to do that. And like Sal said, there. I love to do that.

And like Sal said, there's actually benefits to doing that over cramming it all in one hour and 15 minutes. That's great. Is there anything nutrition wise that I should be doing between the two workouts or refueling for sure? Yeah, so after your first, so this is where the post workout window, if you've ever heard that, makes sense. This is where it post workout window, if you've ever heard that, makes sense. This is where it actually makes a difference.

So after your first workout, make sure you have some carbohydrates and some proteins, if not once, at least twice before your next workout, so that you've replenished some of the glycogen and your muscles and you can have a... The second workout you don't suffer from having the first workout. In other words, you want to be able to hit that second workout with a similar strength and intensity that you hit the first workout. Otherwise, what will end up happening is that whatever you work in the second workout

isn't going to get the same results as what you work in the first workout. Yeah, your biggest enemy in your workouts is fatigue. And this is one of those ways that you can extend your workout and have better performance in your workout, even with working on technique and really addressing all the areas of your body you want to. So I think this is like a beautiful plan.

Great. All right, well thanks, awesome. Thanks for calling in, man. Thanks for your support. Right. Thank you so much. Yeah, it's just, back in the day, I didn't realize this was a thing

that you could get better results from splitting up workouts. And I actually got it from somebody that worked for me. I saw this guy who had this trainer, had this incredible bench press. And I noticed that in between his trainer, in between clients, he would go to the bench and he'd do like two or three sets. And he'd just do this throughout the day.

And they were like sub-maximal. He wasn't doing like, 90% intensity. It was probably around 60% intensity. And he'd just do this throughout the day. And they were like sub-maximal. He wasn't doing like 90% intensity. It was probably around 60% intensity. And he's like, oh yeah, he goes, if I want to get stronger at a lift or bring about lagging body part, I just train it that way. I mean, this is true with most things.

If you think about what you do constantly throughout the day, whether it's in your job or just like physically, what you do throughout the day, like if I'm climbing constantly, like sporadically throughout the day, I'm gonna be really good at that. My body's really gonna like recognize that right away and perform at a higher level. Well, much of your trigger session philosophy comes from this.

That's right. This is what supports that. This is why it's so beneficial to do these little 10, 15 minute band workouts throughout the day and why people have huge results when they fall. I think that's one of the secret or hidden secrets of maps and a ballac is that it has these trigger sessions, which is you're just breaking up these little 10 minute workouts throughout the day.

That aren't even that intense. You think it's, oh, it's not that intense. I'm not going to see the results, but it is. It's the frequency of doing this throughout the day. And then I remember, I remember, Sal on the show, it's show, it's been probably a year and a half, two years, when you took this to the extreme level, when you split up, and then you trained it all day, work out.

All day, work out. Have you guys experimented with that yet? I have, not. I haven't to your level, but I've messed with it a little bit, where I've worked out like three or four times a day. So what do you guys notice from doing that? It's phenomenal.

Yeah, you get way better at these levels. And psychologically, it's weird, because you don't ever really break a hard sweat or it doesn't feel like you're really training. Totally. But then at the end of the day, when I go back and I calculate like, the volumes are crazy. The volumes are toned. Oh yeah, so I mean, in the way I would do it is I'd go, every other hour I do like two

or three exercises for a few sets. That's it. And the intensity wouldn't be super high. It'd be around 70%. But by the end of the day, I've done like five sessions and the volume wouldn't be super high, it'd be around 70%. But by the end of the day, I've done like five sessions and the volume is just tremendous. And I feel phenomenal.

And I actually get stronger. Here's a funny thing. If you do these all day workouts, let's say you're squatting every other hour for a few sets up until, you know, let's say you start at 9 a.m. and you end up finishing around 6 p.m. or something like that. You'll actually find yourself getting stronger

throughout the day. It's really, really trippy. Our next color is Michelle from Illinois. Hi, Michelle. How can we help you? or something like that, you'll actually find yourself getting stronger throughout the day. It's really, really trippy. Yeah. Our next color is Michelle from Illinois. Hi, Michelle. How can we help you? Hi, guys. How's it going?

Good. I just wanted to thank you for answering my question today. And also, I want to thank you guys for everything that you do on the podcast and beyond. It is the most informative content out there. So I just had soft to guys in your hardware team. Thank you. That's for my question. It's a bit of a two-parter.

Me and my boyfriend Ryan got into canoeing last year because of COVID. And are planning a trip to Maine for a five-day camping trip down the actual Aligash River. And I want to know what we can do from now until July to properly prepare for putting the canoe on her back, walking at most like a mile and like lugging camping equipment. We're gonna be pedaling for about seven hours a

day and I just want to know what to do from now until July to do that and then also how to best prime daily like every morning to do all those things without injury? Okay. This is cool. Yeah, great. Well, first of all, that sounds awesome. Sounds like a lot of fun. It's a good time. Great question.

Okay. So number one, when it comes to sport-specific type performance, and this is, I'll put that in this category because you have a very specific request, right? You want to improve your performance or maximize your performance for something quite specific, okay? Nothing will get you better results than practicing the actual thing you're trying to get better at. So I want to say that first, because I'm going to give you some recommendations

for workouts and stuff like that, but they should not replace canoeing and carrying your canoe and all the stuff that you're going to be doing when you go on the strip, that those things will give you the biggest right If you have access to a lake or something nearby that would be the most ideal thing to make sure you every week are Getting in there and you're rowing in your right and carrying your canoe and you guys practice that you know on a weekly basis and that kind of stuff That that'll give you the best carryover now as far as workouts are concerned As far as the maps programs, the maps strong would probably be, in my opinion, one of the better programs because what you're looking

for is overall strength, but you also want durability. This is, you know, you want endurance, but it's the kind of endurance that requires durability. It's not like a long distance one run. It's more work capacity. Yeah, work capacity. So maps strong would be a great program, but I would modify it if you're doing a lot of canoeing and a lot of specific training. So you could cut the volume down in half or only do one foundational workout, one work session, you know, that kind of stuff. Then your question about, and then your question about priming. Now here's the thing about priming. Yes, you can prime for specific movements, but that pales in comparison to priming for your specific body.

Okay, so if Justin and I, for example, go do the same exact thing. We want to prime for rock climbing. That we could do rock climbing, priming movements, and I'm sure it would involve something with the shoulders and probably something that has to do with the wrists and all that stuff. But really, it's not going to be as effective

as us assessing ourselves and then priming our bodies for what we specifically need. For example, I may have worse shoulder mobility than Justin or maybe he has hip mobility issues. So he's gonna focus on those things and I'm gonna focus on those other things. So do you have access to Maps Prime Pro? No, not at the moment.

Take the webinar first. Yeah, so well, so we have- I actually did that the one with Justin. Yeah, so that's what I did that one. Excellent, so I would do Maps Prime Pro, we'll make sure we send that to you. And in Maps Prime Pro, it goes through all the major joints of the body, go through the movements

and see which areas you lack the most. Pick three or four movements that you need the most help in and then do those on a regular basis. There's some, I mean, there's definitely some exercise stuff though that I would add into your team because you're obviously, I doubt you have access to a lake every single day or that would probably be really tough to get there, but there's obviously,

there's some movements that are similar to rowing and it probably can get access to a rower. I think a rower would be a great piece of equipment and whatever the duration is that you would end up probably canoeing for, I would be doing a row for. I also know how you carry a canoe is really similar to how you do like a front loaded kettlebell walk.

So, and I know Justin loves those. Overhead carries. Yeah, I was gonna say that in this, you would go perfectly with Sal's recommendation for strong on those days of building up your work capacity with heavy farmer walks and also like overhead carries. So you would hold these in position

and really learn how to depress your solar blades down and really like pack your shoulders. So you have nice stability there with an overhead position and just build up that endurance while carrying something overhead would be massively beneficial. Yeah, then lastly, I would say do some good windmills.

That's going to really work on that stability, the shoulder, but also that rotational stability and strength that you're going to need. I mean, carrying an awkward object overhead, you're not walking on flat surface, you're going to be climbing over things and whatnot. And if you're really strong with carrying things overhead, but you lack rotational stability, that can sometimes cause problems. Windmills are great for addressing that.

Do we have the landmine stuff in strong like we do performance or no? Do you know Justin? Not in strong, but yeah, the performance. Because I think that would be a great exercise for someone with that too. There's that rotation. Landmine rotation.

Yeah, there's the landmine. And so that's, so strong, I think would be a great exercise for someone with that too. There's that rotation. Landmine rotation. Yeah. And so that's so strong. I think would be a great foundation like South said. I think for the most part, I would follow that programming, but I would probably eliminate some movements that I can tell aren't really a huge carryover to canoeing and probably add in some things that might not be in there like the landmine rotations, or windmills, things like that. Those are movements and then a lot of the overhead carry stuff

that sell, I mean, Justin's talking about, and then including rowing, you know, start rowing every other day if you can get a hold of a roar and include that in your routine. Now Michelle, how many days a week are you able to consistently dedicate to working out to get ready for this? I already work out about three days a week.

I go to like, I go to plant fitness. The only thing open by me right now. Okay. So yeah, I definitely, I can dedicate five at this point. Okay. Okay. So avoid the free pizza there. That's a trap.

Yeah. They don't do that anymore. I was gonna say that doesn't help. Oh, that's not a thing anymore. Probably because of COVID. COVID. Yeah. You don't want to get the, you don't want to do it?

What are they doing instead now? Huh? many memberships free face mask maybe digital pizza digital You know you're like all right, so here. So here's what I'll say okay So you said you work out three you said you can work out five. Let's go in the middle. Let's say four okay Four days a week. Here's what I would here's a general routine that I would set you up with three days a week should be Can should be specific to what you're gonna be experiencing on this trip. So I would, for an hour, I would practice and treat them like exercises, carrying the canoe, hiking, I would actually go and canoe somewhere or use a rower, like Adam said.

So that's three days a week. One day a week is resistance training, and you're gonna focus on exercises that strengthen the body and complement the things you're looking for. And then every day, I would do priming, about, you know, maybe two, 10 minute sessions, one in the morning and compliment the things you're looking for. And then every day, I would do priming, about maybe two, 10 minute sessions, one in the morning and one at night, something like that,

where you're focusing on the areas that you need to focus on. Generally speaking, that'll probably give you the best bang for your buck. Awesome. I liked it. Awesome guys, well, I think, thank you so much. I really appreciate it. Appreciate all of you, all that you guys do.

No problem. Appreciate the help for that. I hope you have. Appreciate all of you all that you guys do. No problem. I hope you have a great time. Oh, yeah. Thanks guys. No problem. Yeah. One of the biggest mistakes I made as an or young trainer was taking athletes and training and thinking that that the gym on stuff I could do with exercises. You just mimic all the movements. Yeah, and it was better than working out on the field. I mean, the reality is, if you wanna get better at a sport or a particular skill, practice that. Overall, stronger and more endurance. Yeah, wasn't that a common mistake that happened

when MMA started getting really popular because it was so diverse and CrossFit was so diverse. They were having like a lot of like coaches were just like having these guys just do CrossFit routines for their training for MMA. Yeah, that was a mistake a lot of people make this, people who like to work out, who then you know, sign up for a new sport.

I did this with jujitsu when I first did jujitsu. I thought, okay, I wanna get better at jujitsu and my endurance, so I'm gonna do these kind of workouts. Nothing was better than just doing more jujitsu. There's certain things though, there's like attributes. So I guess that's a better way to ask. When you have a thing like this, like a sport, nothing is gonna be better than the sport itself.

But then if there's specific attributes you know you want to improve, for example, like nothing's gonna get me better at playing basketball than playing basketball. But there are things in the gym that will make me jump higher than playing basketball and just jumping in basketball all the time. So there are certain attributes, like let's say like her

row strength or her rotational strength, right? There's certain things that like, okay, rowing will do a good job of it and help you and you'll definitely see some benefits. But there are some things in the gym that you can do that will give you better attributes for specific sports. Yes, you want to view it like this. Here's the way I like to look at it.

Whatever your sport is, that is your diet. So when you're talking about nutrition, 90% of all the results you can get from nutrition come from your food. Then you have your supplements, which is like 5% maybe, right? The gym is the supplement to the main diet. The main diet is the sport that you're practicing,

you're training, and then look at your gym workouts like supplements, like Adam's saying. How can I supplement stuff from the gym to help me in this particular area that I need a little bit of help in? Maybe it's more power or more speed, or maybe my mobility needs a little bit more worn. Use it like a supplement.

If you do it like that, you'll get the best results. I'm a little bit jealous. I think I told you guys, like, so I did a week, it was called Boundary Waters. This was in a Minnesota. It was the same thing. We just poured it. We'd carry these heavy canoes over.

We'd fish out of the lakes. You could actually drink out of the lakes because they were so clean. And then we'd just pop up tents and everything, but I was like, exhausted after that trip. So it sounds like a lot of fun. I think the reason why this is a question that we, I think we've got this almost every live quad,

like a sport specific, what do I do? It's because I think what we find is a lot of, these aren't like, she's not like a professional canoeer. Right. And we've just talked, we haven't talked to a professional NBA player. It's people that love sports or they have this kind of sport like goal, but then they also,

they love the gym. They love the gym and they want to be fit. And so that's it's an interesting place to meet where it's like, okay, well, what do I do here? Because I really care about the way I look, 90% of the year, but I do have this trip coming up that I want to get ready for. So it's kind of like this push pool.

Totally. Look, mine pump is recorded on videos, well as audio, so you can come find us on YouTube if you want. Mine pump podcast. You can also find all of us on Instagram, so you can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Adam. Thank you for listening to Mind Pump.

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