Mind Pump: Raw Fitness Truth - 1513: How Cheat Meals Can Add Extra Fat Cells, the Best Exercises to Build the Teardrop of Your Quads, Deep Squats Vs. 90 Degree Squats & More

Episode Date: March 19, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about cheat meals causing the body to add fat cells, the best at-home vastus medialis (quad teardrop) exercise, whether it is better to squat lighter weight ass to grass versus heavier weight at 90 degrees, and tips for building a team of trainers. How Google is disrupting education. (2:55) Using facial recognition technology for good. (10:25) Mind Pump Recommends, I Care A Lot on Netflix. (12:15) The mind-blowing speed the universe is expanding. (17:21) The long-term effects of steroid use. (23:55) How scientists want to build a doomsday vault on the moon. (25:10) The guy’s go-to Oli Pop flavor. (34:52) #Quah question #1 – If you eat in a calorie deficit all week and then have a cheat meal, will you gain fat cells, and is that considered yo-yo dieting? (40:56) #Quah question #2 – What's the best at-home vastus medialis (quad teardrop) exercise? (47:06) #Quah question #3 - Is it better to squat lighter weight ass to grass versus heavier weight at 90 degrees? (50:37) #Quah question #4 – What are some tips for building a team of trainers? (54:11) Related Links/Products Mentioned March Specials: Get in Shape for Summer! MAPS HIIT, MAPS Spilt, and the Bikini Bundle all half off! – Promo code “SPRINGBREAK” at checkout How Google's New Career Certificates Could Disrupt the College Degree (Exclusive) | Inc.com Facial Recognition Technology Is Being Used To Find Missing Children I Care a Lot | Netflix Official Site The Queen's Gambit | Netflix Official Site How fast is the universe expanding? Galaxies provide one answer. Mind Pump #1507: Everything You Need To Know About Steroids With John Romano Scientists want to send more than 6.7 million genetic samples — including sperm and ova — to the moon as ‘global insurance policy’ 'Luxury Space Hotel' to Launch in 2021 Elysium (2013) - IMDb Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for 15% off your first order** How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism - Mind Pump TV Mind Pump #785: Dr. Layne Norton On Taking Charge Of Your Diet, Metabolism & Relationship With Food Mind Pump TV - YouTube Sissy Squat - The forgotten quad building exercise of the pros – Mind Pump TV Mind Pump #1382: Why Everyone Should Squat Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Greenfield (@bengreenfieldfitness)  Instagram Layne Norton, PhD (@biolayne)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump. Okay, in today's episode, we answered questions that were asked by our audience, but the way we opened the episode is with an intro portion where we talk about current events.

We bring up scientific studies and we mention our sponsors. So here's a rundown of today's episode. The intro portion started out by us talking about Google and how they're disrupting education. This is gonna be kind of cool. A little bit of competition. A little bit of competition.

Then we talk about how facial recognition technology is helping find children who are abducted years ago. So it's really really cool. Then we talk about a show on Netflix called I Care A Lot. Sounds very interesting. I bring up a study talking about the speed at which the universe is expanding. Adam thinks it's baloney.

I don't know. He doesn't believe it. We'll see. Then I talk about sperm on the moon. That's right. They're gonna start putting sperm on the moon. That's baloney. I don't know. He doesn't believe it. We'll see. Then I talk about sperm on the moon. That's right. They're now, they're gonna start putting sperm on the moon. That's a saga. So, yeah, that's gonna happen.

Then we talk about one of our sponsors, OliPOP, that makes fizzy drinks. They taste like sodas that are good for your gut and have no sugar. Sounds too good to be true. I know, try it out for yourself. See what I'm talking about. Stuff is amazing.

By the way, you can go check out OliPpop online and get a discount with the Mind Pump code. Go to Alleypop. Sorry, drinkalleypop.com. That's drink. O-L-I-P-O-P.com forward slash Mind Pump. Then use the code Mind Pump and get 15% off. Then we answered the questions. The first one, this person says, look, if you're in a calorie deficit all week and then you have one cheat meal, will you gain fat cells? The next question, this person wants to know what the best at home exercise is for the tear drop part of the quad. That's the inner part of the quad. Single tear. The third question is, is it better to go lighter with a squat and go deeper or should you go heavier and stop at about 90 degrees? And in the fourth question, this person wants to know if there's any tips to building a team

of successful personal trainers. Also, this month, we're running a promotion, 50% off to workout programs, and one of our workout program bundles. The first workout program that's 50% off is Maps Hit. This is high-intensity interval training, great program, great for burning calories. The next program that's on sale at 50% off is Maps Split.

It's a body part split, advanced workout programs, a body builder style program. And then the bundle that's on sale is the bikini bundle, which has multiple programs put together and discounted. All of them are an additional 50% off. Go check them out, go to mapsfitinistproducts.com and use the code spring break for the 50% off discount.

You guys see what's going on with Google? Google is announced what they're doing with the education. Didn't they talk about this already? What do you mean? Are these the, in my trip in, are these the six month certification? Not? Are these the, like six month certification that are equivalent? Well, it's supposed to be equivalent to a four year.

I don't know if it's only six months long, but it's supposed to be equivalent to a four year degree. And now it's a high school, is that the plan? And now it's accepted by, because I talked about this before, so maybe it's something different. It's accepted by Google as a four year degree and by like three or four other tech companies.

As of right now. Is that in my own? or four other tech companies. As of right now. Is that in my office? Yes, yes, yes. As of right now, that's what it is. I mean, I imagine it's going to, I mean, it's going to, until Apple has one and Facebook. And Apple's, I know they've already put their name

in the hat also, so I know they're going to be moving that direction too. I mean, this we said this, we called it four or five years on the island. It's inevitable. Yeah, absolutely. This is going to disrupt education more than anything else. Well, tech, the old model for tech almost doesn't make sense in the eye. It's inevitable. Absolutely. This is going to disrupt education more than anything else.

Well, tech, the old model for tech almost doesn't make sense because the old model as you go to your university for four years for a bachelor's, master's might take six or longer, but tech moves so quickly that in four years, you know how fast things change in four years. So it makes sense that these tech companies, especially because it's so competitive, like one of the reasons why they pay so much in tech is that they're competing for talent because it's so fast moving.

It makes sense that they would come out with a way to say, look, forget the four years, come take our certification course and then you can work for us and we'll pay you to in order to speed things up, right? That's your industry of choice. Yeah, the sooner you get into it, the better. Yeah, it moves so fast.

Like everything is changed. Like, what's that? Is it Moore's Law? Not Moore's Law, though. Yeah, Moore's Law. Yeah, so it's just like, you're always behind. Like, right when you start to learn something, it's already advanced, you know, before you even got out.

Not to mention that, most of the stuff you've got to take in college, they don't, it's the first two years is all general ed stuff anyways. Yeah, it's a waste for especially a Specialty. Yeah, we've been spending so much money just on like trying to to be well-rounded and we found that that's not very effective in the workplace No, the current market is and it's always moving in this direction more and more is more and more and more specialized so Here's why right. Let's say you have one person that can build a whole car. So we'll go back to Ford, right?

This is how Ford, this is how he created the assembly line. You have one guy that could build a whole car versus a guy who's really fast at doing the brakes, really good at doing just the dashboard, really good at doing the steering wheel. You create an assembly line and it produces much faster and better product because everybody's specialized on one thing.

So it's just, you know, times a hundred now, right? So in tech especially, you're very specialized. So it doesn't make any sense to learn all this other stuff. It's actually quite inefficient. Now, do you think we're going to see universities start to change like how expensive they are and what they do? Like, or do you think that they will start offering similar type certifications that will compete with it?

Like, what? They start to lose students. Absolutely that will compete with it. Like, what? They start to lose students. Absolutely. I mean, that's inevitable, right? There's got to be, if Apple and Google, which, I don't know, what the number, maybe Doug can check this for me, how many people they employ. I mean, just those two companies alone employ so many people. Not only that, but think about it this way.

In tech, let's say you're competing, let's say you're a kid at a college and you have, I don't know, a bachelor's in some tech-related field, right? Now you haven't had a job yet. So four years later, you're going to look for a job in tech. Now you're competing against a kid who had the certificate, but also has now two years of experience working at Google. You both go get a job at Apple.

He's got no degree, but two years of experience at Google You have a degree no experience at all who's gonna get the job? Yeah, Google employees 135,000 How many of these people? That's a lot. How insane is that? Have you seen Apple 147,000? Wow! Now have you seen you could try and meet every employee and you never would. How weird would that be to run a company like that and know that you'll never meet everybody who works for you.

That's wild. That's wild. Well, so have you seen Doug, maybe you can look up the medium or yeah, the medium salary at Google and Apple. It's insane. It's like 200 something. It's ridiculous.

So you had like Stanford was one of their main feeders for like Apple. I'm just wondering like what that looks like. You wonder how many of these kids are gonna end up like doubling up with like also going to like somewhere like Stanford and like trying to get their certification course through Apple or you know like a Google situation as well.

I don't know because experience is way more than education in most places including tech. You by the way, here's the median salary at Google. Median is not average, by the way. Average would be adding them all up and dividing them, which wouldn't be fair, because I'm sure the CEO makes whatever. So this is the median, literally the middle,

$258,000 a year at Google. That's insane. I was actually having this conversation with Jessica because was it you Adam that sent, Adam likes to do this to annoy, or make me feel terrible? He'll send a house in like Idaho You know what I mean? Yeah, and you'd be like hey, Sal, look what you could buy for 1.5 million in Idaho

And it's literally in a state. It's crazy It's a it's like a Hollywood mansion estate, right now in San Jose 1.5 million will get you a track home. No, well, 2200 square foot. Low 2000 square foot, older track home. Track home. So we were driving through different neighborhoods

because we're putting my son to sleep because this is one way we get him taken out. We put him in the car and go for a drive. So we're driving around. And then I take her to, have you guys ever been in Montessoreno? Next to Lascapa, La Fona. Oh, Yeah, so one of the most expensive places in California right now We're looking at the houses and they look like estates and she's like how much of these costs?

I'm like, I don't know 8 million drive 15 to 20. Yeah, okay, so 15 to 20 million Yeah, so the I looked Saratoga the like Saratoga area which and you're talking about it even higher in area in Saratoga Look, Saratoga, the Saratoga area, which, and you're talking about it even higher in area in Saratoga, the old 50 year old house that is less than 2,000 square feet, you're talking about 2 million. Like the starting point is 2 million. So if you have a state, you're talking about like the

like you know, 1,000 square feet. Oh yeah, you're talking 15, 20,000. Really? So we're driving through and I'm telling her that and then I show her the one, you showed me from Idaho and she's like, what the, and I'm like, here's a deal. In the Bay area, you have a little bit of houses and then you have a bunch of

people that work for these tech companies that just become millionaires. Yeah. And so they just have so much money that it does. It's lights everything. It lights the hell out of everything. Yeah. Well, it's crazy. It's crazy.

Well, it's crazy is when you, okay, so you use that example, right? $15, $20 million at a place like that. And where I showed you, which is an eagle, which is right outside of Boise, Idaho. You could get a, you could fly a private jet every week to work. And still, I'm serious. Yeah, that makes sense.

This is how you trans the clothing. Yes, really. I'm serious, though, right? You get a, if you own a $15 to $20 million mansion in California, do the math on what the property tax is. So imagine you even pay it off the property tax alone are ridiculous It plus if you have a mortgage on it, which is even crazier so the amount of money you're spending you could buy the house over there Outright the property tax is a lot of lunch every day with you could you could yes, and it's only how I like care about money to stay here

Yeah, I mean it's just in that point. It's just it's just crazy to me. Yeah, it's absolutely crazy So I was explaining this turn she and she's like, what the? I mean, I have a family member who got a job at Zoom. I think, I don't know, a couple of years ago. And she, because Zoom is now taking off and she has stock options, so she's like, she only been working her for a couple of years. She's not a millionaire, on paper,

because of the stock and stuff. Well, there's been some pretty cool, and here's the thing, there's good and bad with technology. Like, I was watching this show that was like talking about finding a lot of these missing children and like how technology has advanced to basically, like, they found hundreds of thousands of more cases of missing children because of this technology,

where they're able to render like, as they age, you know, they take the mom or the dad or whoever, you know, if it's a boy or a girl, and then they kind of like match them to their, their age like from their photos, and then they start to kind of like, you know, build what they would look like today. And so it's like a lot more cases have been found because they've been pretty accurate with these. Now, is that common? Is it common that a lot more cases have been found because they've they've been pretty accurate with these now

Is that common is it common that a kid that goes missing is found four five six years later even even like 20 years later Yeah, it's like crazy stuff Yeah, I can't even imagine what the parent would go through right think your kids gone forever And they still have hope and it's just it's crazy stories. It's totally a heart heartwarming kind of a show I forget the name which it, which is unfortunate. What's it on Netflix or what's it on? It is on Netflix. So speaking of CGI rendering or whatever,

did you guys I sent it to the group? Did you guys see the parent one? No, no, someone went through sculptures and paintings of ancient Roman leaders and then made a CGI image of them so you can kind of see what they really would look like. Oh, no, it just looks just really would look like. Oh no. Just looks just like Emperor Nero. Damn it.

Bro, exactly! The tyrant that just like murdered all of the Christians. All the Christians that you're related to. Oh, I'm gonna make sure Andrew puts it in the video. It looks just like Justin, it's hilarious. You know what? I look like a lot of people. You know, like, everybody sends me like,

like, actors, I can't even tell you guys how many DMs I get from like all these like, you know, knock off me's, you know. Whatever, you're not me. That's hilarious. Yeah. Hey, I watched it. I watched the show this week. We can, any of you guys seen I care a lot on Netflix yet?

No. It's trending in the top 10. I think it's like number one or number two right now. Really good. So anytime there's like a plot that I haven't seen and there was well done, actors good, great storyline. So it made me go afterwards like,

oh shit, I wonder how often this actually happens. So it's like this, the main character, she is a, I don't know what you call her title, care specialist with like a law degree. And basically when some people get really old, like, and they can't take care of themselves, they have dementia and they don't have family members, the court will appoint them like a CARES Specialist

to now take care of their estate and then make those decisions, because they've been deemed medically, they can't on their own. So this happens and this happens when people don't, and so there's in these companies that help these people quote unquote, right, and are supposed to, you know, to handle their estate and whatever

insurance stuff and put them in a home if they need to and potentially sell off there. So take care of them, it's okay. Yes. And the whole thing is about this girl that's just that she's a con artist. I mean, that's what she, I mean, that would be prime for that.

Right. And that, so that it's a, I don't want to ruin the show. It's a really artist. I mean, that's what she... I think that would be prime for that. Right. And so I don't want to ruin the show. It's a really good show on what could potentially happen. But I never even thought about that was a thing. But think about how much there is room for somebody to take advantage of that demographic of people. Somebody who's 80 years old, they don't have any kids, they're gonna take their inheritance.

They've had insurance forever, they may decent money, they have a house or two, and who's gonna take care of all that stuff after they pass on, and this girl goes in and she finds it, and she has a deal with the, you know, what were you called the after care homes, what are they called, I can't even name them right now. That retirement home.

Yeah, like a retirement home, the doctor. So she cuts them all up. Yeah, and then the doctor who would say that she has dementia and whatever. That retirement home. Like a retirement home, the doctor. So she cuts them all up. Yeah, and then the doctor who would say that she has dementia and whatever. Oh, she's the racket. Wow, man. Yeah, so she's back to wearing everybody. So they're getting in like a premium rate.

She's charging a premium rate for her service. And then the doctor's getting a kickback for saying that she needs assistance and help. And so without ruining the whole show, it's about her doing this to a lady, and she fuck with the whole lady. This is evil, dude. Yeah, yeah.

You know, they're the number one target for con artists, to be elderly. Yeah, there's so many of those like phone scams and everything like actually work because of like elderly homes that they get a hold of. And you know, especially the political stuff, like they get them all charged up about like, whatever the hell, you know, like we'll get them fired up

and then have them send money to their governor or politician and it just goes right to this server. I had a client who was in his 70s and he got a call from Microsoft, so we thought, right? Oh, we need to update your computer, we need to fix this and that, are you noticing any problems? And of course, he's like, oh yeah, I noticed it's a little slower You know everybody's gonna notice that so he gave the guy control of his computer wirelessly

You know they can get your desktop or whatever and just just emptied everything took money Charged as credit cards took all of his passwords was buying things on Amazon He was like what do I I can't what do I do and it's so it was crazy Yeah, but all because he believed the guy was from Microsoft and helped them out. They target older people all the time. I told him like, anybody call you over the phone for anything like that?

There's a special place in hell for those motherfuckers. I feel like, that's all I could think about when I was watching and I was like, oh, what an evil person to do. You know what, I just started watching that. I think you guys were talking about a while ago with Queen's Gambit. Oh, you just now seen it? I just now started watching it. Oh really good. Really good. Yeah, I mean brilliantly made the girl that plays the The main part she does such a good job playing that character and making it believable or whatnot really really good

But I guess that world of chess is pretty insane. I had no idea. Oh, yeah I had no idea that was that wasn't your son of hardcore into it or not? He was, but not like that level. Oh. Yeah. I did know that the Soviets, that there was a big deal between the Soviets and the US in competition, but the Soviets were dominant because obviously they were paid by the state

since there were kids to become, you know, the best in the world or whatever. Yeah, yeah, crazy. I mean, it's like the levels, right? Or in it, it's crazy. Like, I played chess as a kid, but I'm not like that. Like, the ability to see so many moves ahead. I mean, I think that translates translates into

other parts of intelligence and in life. I think that's why it's you know, I think it was in the, I don't know if it was in the 80s or 90s when tech, you know, people computer engineers were finally able to create a program that was able to beat the best chess masters in the world. So Watson, right? I don't know if I think Watson for sure, but before that, I want to say in the 80s or 90s, before that they would try to make programs that would win, and the masters would keep winning. And then they got to the point where no master could beat a computer at all. I don't remember when it happened. It was a while ago.

Well, I forget what didn't go in Queens, Gamma, they talk about how many total moves there potentially are. It's like an infinite number. Yeah, yeah. Remember that statistic, I brought. It was like, there's more chest moves than there are molecules in the universe. Yeah, something crazy. Oh my gosh. Okay, speaking of crazy numbers, so scientists, I'm going to pull it up because this number, it was just made no sense to me. Scientists have just estimated the speed at which the universe is expanding. Okay. Yeah. So, you ready for this? 73 kilometers per second per mega-parsec. Okay. You know what a mega-parsec is? 3.2 million light-years.. So 73, that's a real metric. Yes.

How do we, because they're saying that it's so, 72 rowing at that rate. Yes, 73 kilometers per second per 3.26 million light years. I feel like this, like, we're a bunch of scientists that get really high and then just throw some random shit. Just to fuck with everybody. Like, come on, how do you prove that? Just a question.

How do you prove that? I did the Kessel Run and how many parsecs? I forget that was like a Han Solo quote. It was I didn't know that was a real metric. One parsec is a parsec is three million light years. So omega is million. Okay, for whatever. I mean, how do they even measure that? They do. They have ways of doing it.

Oh my god. With math. Hey, every time I say some chili, like, especially Adam's always like this. Speculating. Adam's always like, how do they know that? It's impossible. It is impossible to fact check. You can't fact check it. We just gotta, so they can just tell us.

Well they just tell us there's dark matter. They've never seen it. Yeah, I do. They've never seen a black hole either. They just like, you know, they just blindly believe. Okay. I don't know if it's a conspiracy as much as it is like, okay, how do you know, they just blindly believe. Okay. You fuck, I don't know if it's a conspiracy as much as it is like, okay, how do you know that?

Like, come on. Cause you, you, you just, we, we mathematically just keep compounding and go like, oh, it's probably what's big. No, I actually don't know. I have no idea how they would know. But I do know that they're pretty good at estimating speeds and stuff like that.

Oh, no, no. Adam, I, I'm buying that bullshit, dude. It's like it's not expanding that thing. Well, it's expanding faster and faster. And this is what blows them away. This is why they think there's things like dark metal particles. I mean, a critical accelerator. Now, here's the thing though.

In order to prove that it's expanding, wouldn't we have to be able to measure to the end of it? I think that the way that they measure is the distance between stars and the measures of the stars. Something like that. And they can measure that and show that the way that they measure is the distance between stars and the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the the how they measure the speed of the universe. That's what I say. I don't know. I don't know. I didn't even go past the out there. I went to out for a one.

I know. Were you the one you guys good at math? No. I was actually on my trees where I like totally peaked. I was good, but you know, unfortunately I didn't keep you. Really? Yeah, here's an example of when you have. You could have been an Olympic swimmer

and a math genius. I don't know about that dude. Just decided to. I've probably been pretty good. I've probably been a bodybuilding. Yes, my whole body. I'm pretty average in everything. I'd probably been pretty average at that too.

I'd say, yeah, but you know, it's funny, right? When you meet it, when you have a teacher that really pushes you in a direction to, you know, get better, I just didn't have that amount. And it's effective? Yeah, yeah, I'm making sure. So I think it's really funny. So you guys know like my grammar's terrible, my spellings terrible,

but yet I was an advanced English in high school. But the reason why that was was I had a teacher who believed in me and kept pushing me in that direction. Yeah, but your communication skills were very high. So she saw that, right? But she saw that my ability to put like my thoughts on paper, although it was scrambled and grammatically all messed up was good, right? And I also had a good discussion in class,

so she loved that. So she pushed me in that direction, even though I would consider that an area where I'm weak at, math, I had strengths and I finished it early, I didn't have to do any more of it in school and so I didn't. And I didn't have a math teacher that connected with me. In fact, I always got in trouble in math

because I was goofing off because it was easy for me. So I didn't continue to push or go beyond that. So I'm good or a decent or I was at, I just didn't like it. Same here. I love science, I was good at science. See, I'm drawn to math. I'm drawn to math because it's absolute.

There's like, That's what my son says. Yeah, everything else is like, are debatable. He's saying like, Yeah, that's what my son says. I can see that. He's a math wizard and he coasts in math. He just kind of does what he needs to get a B if he wants or whatever. And I know this because he'll shit he'll like not turn something in.

His grade will go down and then I'll get on him and he'll be like all right don't worry I'll ask him to test. Yeah and then he does it. That's how I was. Goofing off in class all the time like like the teacher, I was always getting in trouble because I was distracting other kids because it came easy to me. And again, instead of having a teacher that saw that and then pushed that in me, I was constantly getting in trouble.

And then when I was done, I'm like, I'm out this season. Teachers have a huge impact. Yeah. On a huge potential impact, teachers can make a student think that they don't like a subject or they suck at it or they'll make the student think that it's a subject that they enjoy.

I had a history teacher, I love history, it's one of my favorite things. I had a history teacher in eighth grade that just made me despise it because all he would do is he'd go up to the front of the class, he was the laziest fucking teacher of all time. He'd go up to the front of the class, he'd open the book, and he'd read the book. Yeah. That's all he would do. He'd sit there and read the book. That's my English teacher.

That was the one where I got in trouble, because we just have to read Romeo and Juliet, and we'd have to read these Shakespearean plays. And I just get so bored that, like, finally, I convinced her to let us all read it. And so then I would add accent to it, you know, and I would like. Of course you do.

You know, and I would be like the super effeminate, flaming guy. And then kick me out, and I would like. Of course you do. You know, and I would, I'd be like the super effeminate flaming guy, right? And then kick me out and I gotta go to the principal's office and I'm just like, dude, I'm trying to spice it up here. You know, this is boring. Yeah, yeah, you gotta have fun, dude. Yeah. You don't have fun, you know, this is why when kids are like into something, like you ever ask a kid

about like Pokemon or whatever, something they're into, they know everything about it. It's because they're interested. This is why there's that movement, like the homeschool movement, there's a movement within the homeschool movement. I think they call it unschooling, where it's like child led.

And what they say is exactly that. Watch the kid see what they're fascinated with. They find their passion. And then you use that in a way. So for example, I had a client who did this and actually turned out their kid turned out quite well. And I said, well, what do you do if they don't like math? And they said, well, let's say your kid loves cooking a lot.

Well, then you have math and cooking. Or what if they love cooking? Or if they love cooking something. Yeah, what if they love exactly building or cars? There's math and that kind of stuff. So it's in there, but you use what the kid is really interested. It makes a lot sense I mean, Greenfield is doing with his kids, right? Yeah, I mean, I think he's got a lot

I mean, they get the right in their own business and podcast So I know I think they're doing just fine. I know it's pretty cool. Hey, I Did I take us about the study that came out on past Star-rated users? Did I bring that one up already on a podcast? About them keeping the gains or what? No, no, no. Can you never done that? Yeah, you did talk about it about lifelong detriment to using steroids. Yeah, so more stuff is coming out. I guess that's a big thing.

They're finding more and more studies that your hormone levels are likely permanently affected. Did we need a study for that? I know. You know, I feel like that's another one. We talked before about this. We do study some things. Well, especially to be introduced it early, right?

Like in your formative years where like you're at talked before about this. We study some things. Well, especially to be introduced early, right? In your formative years where you're at an already high testosterone, then you add exogenous testosterone to take over. It's like, I know. Well, I think that's the challenge that we had with the last, when you interviewed John Romano, right? He gave that crazy dosage for somebody who's young. And I think at that age, you're just basically,

if you're gonna do that, you're committing to. Yep. And I remember as a kid, I knew that cross my mind. I was aware that if I moved into this and I tried this, I may be potentially doing this for the rest of my life. And I accepted that. And I think that's what you just have to do. If you're going to go down that road,

you better be okay with knowing that you may be having to take testosterone for the rest of your lives Yeah, all right So here's some something else that's kind of interesting. So scientists want to build a an arc and Send it to the moon essentially they're calling it the lunar arc and they're gonna jam packet with 6.7 million genetic samples including sperm and eggs. Just in case our earth blows out. Yeah, just in case some shit happens to us

and human species dies off or whatever. Sure. On the moon will be all the genetic stuff that you need to start the human species again. They won't start there, they'll do it in Mars to watch. Yeah, probably. Yeah, I mean, it's's again, we're starting to think Interstellar now, which is interesting.

Like we're starting to move out. All these like private businesses going into the space race, like a lot of momentum is getting into like, you know, even visiting, I guess there's a space hotel now that is going to open up in a few years. Oh, you know, who's doing that? Who's doing that? I thought it was, is Elon doing that?

I'm not sure if it's Elon. Or it's like Virgin or it's Blue Origin, which is Amazon, you know, that guy's... Is that the name of theirs, Blue Origin? Blue Origin, SpaceX. And then what is, and then Virgin? And what's Virgin? It's something else though.

Virgin Galactic, that's galactic. That's right. Voyager Station, it's gonna be commercial space hotel, 2027. Who's doing it? Let's see, plan by Orbital Assembly Corporation, a construction company run by John Blinkow. Ah, Blinkow.

Yeah, I don't know who that is. Yeah, click on the images. I want to see what the rooms are gonna look like and all that stuff. Like if it sucks. Yeah, you don't even get to really like interact with any of the other pods, I don't know the images, I wanna see what the rooms are gonna look like and all that stuff. Like if it sucks. Yeah, you don't even get to really interact with any of the other pods, I don't think. And it's like a pod that is just for that person.

Yeah, individually. Let's see, scroll down. So it looks like a big ferris wheel. Look at that, huh? Oh, that's kinda, I mean. So then maybe you could, Justin, maybe you'll be able to go like a hotel where you go down to like a lounge area. Oh, look at that basketball there.

Look at that. Well, one of the hoops gonna be like, you know, 80 feet tall or like, how's that going to work? It is a serious dunks. Yeah, you know, they have a gym. Yeah, I could, I could bench press the thousand pounds for an accidently. So I mean, I have, this is more your guys's, you know, wheelhouse here. So how long would it be to get to that, right? So as it based off of how fast it is to get it, get out into space, how long would it take you?

How long is the flight? Yeah, I don't think it's that long at all. I think it's probably, yeah, I don't think it's gonna be that long at all. I feel like the flight to get there's gonna be rough though. I'm not a big guy on planes anyway. I don't like turbulence. I don't know how it's gonna be.

I'm gonna see what the G-forces to get you to move upward like that. Yeah. By the time I get there, whoo. So you guys don't think it would be long to get there at all. Like you meet long as far as hours or as in days. Like is it long hours? No, hours, no, it's not.

Oh, it's two acts, yeah. Yeah, I think it's not gonna be, I think it would probably be faster to get there than it would to fly to like Europe. That's what I think. Oh, wow, really? Yeah, and that could be totally wrong, by the way. How long?

No, yeah, because like just getting out of the atmosphere doesn't really take that long. Yeah, let's find that out. Let's see. Well, the trip is 12 days. Let's see, the experience of the life, the first four months of travel, $80,000 deposits. They're already sold out.

$80,000 deposits. And then the rest of it is what I say $9 million. Holy shit. Okay, so wait, wait. Oh, station three hours and 48 minutes after liftoff. Yeah. So it'll be like a three hour flight. Wow. And then you're in space. Okay. So wait, wait, wait. Oh, three, station three hours and 48 minutes after lift off. Yeah. Yeah. So it'll be like a three hour flight. Wow.

And then you're in space. Wow. Yeah. What if you're on, what if you're on this thing? Like let's say you're on there. So the, okay. Yeah. So you're on the space station. Yeah. You're there with your girl.

Right. And you're looking at your girl because then now you're going to be in the club, right? Oh, so he's got to do in space. Oh, that's true. And that's, that's the first thing you think of. What? Right.

And the mile high club. This is this, this, true. That's the first thing you think of. What a... Man, the mile high cloud, this is this... What happens when you finish? Oh, shit. You got to have some pain. You got to go get that. What if you're up there, right? And you're looking out the window, you're like, oh, man, like how beautiful Earth is. And then a nuclear war breaks out and you see it from space.

Like, we're going to stay up here a bit. What do we do now? Well, you'd be sure glad you're there. Not down there then, right? But no, but what are you going to do now? You're you'd be sure glad you're there, or not down there then, right? But no, but what are you gonna do now? You're just stuck in space? Food supplies will last another week. Oh, yeah, but no, they gotta have more than that on there. Come on.

Yeah, yeah, they can be back to them more. And what kind of food are you gonna have? What are they shipping up there? Can't be fresh. Just bunch of tang. Well, if it's only, bro, it's only three. It's only three and a half hours away. You know what I'm saying?

You could get expensive though. You could eat in Las Vegas. you could eat a fresh fish out of the Mediterranean the same day, bro. That's true. So don't give it long enough. Yeah, but how much that fish would cost in space? Well, yeah. It would light up on a rocket.

Oh, I know, yeah. It's all relative. I mean, it's all good. It's a room service bill, can it be? Plasma TVs were 20 grand a shot just 15 years ago. You know what I'm saying? They call them MREs. That's all you're getting.

Yeah, they were stuff. They were talking about doing a space elevator at one point, have you heard about this? Were they build a structure that literally connects to a space station up in the sky? What? How does it, like, some kind of electromagnetism or something that shoots it up and down or I call it, no idea.

I mean, probably. Yeah, right? You think? It's a rope. Yeah. That pulled people up. The elevator gets stuck. Oh, fuck. You think it's a rope. Yeah The elevator Something yeah, it's crazy to think that we're heading that in our lifetime. We're gonna see this stuff. Bro That's in yeah, it's 20 20

I don't bring down housing prices in San Jose finally By how is this? Thinking Finally open so people want to go there more than California, hopefully. So what happens if you throw something outside the window, just to hit Earth? I get it probably, well.

Stupid, no, it doesn't. You don't think so? I think it's all the space elevator. Are these all these potential ideas right here? You know, be cool, because did you watch that movie? I think it was Elysium or whatever with Matt Damon and God, long time ago. Yeah, so there was the whole,

like Earth became sort of more of a wasteland and then there was this utopian kind of space station that was outside the atmosphere up there. Like I wonder if they're gonna eventually try and build something cooler with like golf courses and all kinds of stuff. Earth sucks now. Yeah, Earth sucks.

I'm a little bit pissed. I think, you know, I think, and I worry you guys out with this. Like I think it would be cool to go check out an experience, but it's like I would never want to live there. In space? Yeah, you'll know. No way, dude. Yeah, you guys say that,

but I bet you there's a lot of people that would want to. Like, sound. To live in space? Yeah. What the hell are you gonna do up there? Yeah. Well, there's, I mean, basketball, obviously. Oh, my bad.

Yeah, you have say that. My bad. I just showed that. I'm sure they're gonna have a lot of stuff still. Dude It's not good like it's not conducive for like life form Well, I agree we evolve but I guarantee you if that many people sold out on 80,000 Because they want to go to be there. It's like a status thing. You know, I was what I thought how many rich how many people You think we'll be returning I bet you know, I was gonna be like I'm doing that over here. Like I did it I'm done. I'm never gonna do that. Yeah, you think so of returning? I bet you know, one's gonna be like, I'm doing that every year, so like I did it, I'm done. I'm never gonna do that.

You think so? Of course. I don't know, dude. What, I don't know. There's a lot of people that hate Earth, dude. I'm sure there's a lot of people that would like to do that. Just to say a number. They did it.

I need to take a break. Get out of Earth. I'm gonna go to space real quick. Yeah, cause now the big problem with that is, how do they solve like, you just starting to atrophy? How do they solve that yet? Like where do they need it? Like what do they, like what do they,

like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they,

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like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, like what do they, they, like what do they, like what do they, because our bodies evolved with gravity and it fucks up everything. Your circulation, your eyesight, the way his brain operated, and he went through hell for like, I think it was like six months to rehab his body and get it back to normal. Oh yeah, it's debilitating. Yeah, it just totally messes you up. So that's an extreme thing. You gotta think there's some after effects from just a week.

Yeah, I mean, it's gotta be a spectrum, right? If staying that long fucks you up that bad, even probably a week or two up there is probably a week. Just like a week. Yeah, I mean, it's gotta be a spectrum, right? If that, if staying that long, fucks you up that bad, even probably a week or two up there is probably. You gotta work out every day or something like that. Otherwise you're, I mean, my body atrophies when I go to Mexico, that's a thing. Well, I'm definitely on the floor. Well, think about that.

Like, in terms of liability, if you're the company shooting just these average people up there, like astronauts train rigorously. Like, I don't know what their protocol is, like, how many months or whatever, and like, years that they train to, like, you know, being in those la pools and everything and like, trying to, like, go through all these obstacles. And you're right. I bet you, when you pay your deposit and then you pay the fee, what's included in that is training. You would hope so, right? It's not going to be like a plane, like, you just

get on a go. And then if you'd have to be able to fail people if they can't qualify. Because you don't want that, you know, sending somebody up and then they have, like, serious health problems. Now here's a question, what are the laws because you're not in a country,

you're in space? Yeah. Is there a set of law, there probably is, there's an international set of laws in space. You know what I'm saying? Like, what if you commit a crime? You can't what I'm saying? Like what if you commit a crime? You're a real user. You're a real user.

What if you commit a crime, right? You're committed a crime in space. Where do you get tried? Yeah. Somebody's gonna do it, dude. It's gonna get weird. Of course, well, I'm sure you, I'm sure automatically you follow the laws

of wherever that business is from, right? So if you're taking SpaceX and it's from the US. I'm pretty sure they have an international set of laws on in space, you know what I mean? These are the laws that you can't, I don't know. I'd be like, Doug's looking up right now. Space balls. Yeah, that's the way it's a space law.

They're space law, space laws. And the black and white photo is at that level. What does it say, Doug? I can't even read that. We got space force now. So you know, it's like the space police. Yeah, the United Nations set some laws regarding space. So interesting.

I wonder what those laws are. You can't advertise like Coke. Unusa. Yeah. Unusa, is that an acronym for something? Yeah, I'm not sure what it's like. United Nations, I don't know what the rest stands for. Something of space, something rather.

Yeah, so rules and regulations of international organizations. So you probably can't even smoke weed up there, Adam. That's lame. Yeah, I'm not going to. Yeah, you're not going to go. You're going to want to get high when you're high, you know what I mean? I always forget about. Hey, what flavor is that one that you have?

That you have. A vintage cola. So that's the one you always have. No, so the root beer is my favorite. A root beer is my favorite. And then when we run out, which I think we're out of that, then vintage cola and then maybe the strawberry vanilla. Those are my three favorites.

So that, so it was a 30 calorie. Was it 30 or 60 calories? No, no, it's only, it's 35. 35 and then only two grams of sugar in it, carbs or 12. Obviously no fat. So it's actually high in fiber. Yeah. Yeah, so it's high in fiber.

It's funny, I got a DM from someone and they're like, are you sure this is good for my gut? Because it's high in fiber. It's, you know, it's funny. I got a DM from someone and they're like, are you sure this is like good for my gut? Cause it's soda, tastes like soda. Like it's actually made as a gut drink first, and then second, it says a flavorful, you know, alternative. It's been great, cause it's complete. I, you know, they're everywhere now. I see all my whole foods, it's in the whole place.

I know. Yeah, they've blown up. It's been a good one. Yeah, what do they call it? Cause they don't call it a soda. They call it something else. It's not like an elixir, but they call it something else. Yeah, they've blown up. It's been a while. Yeah, what do they call it? Cause they don't call it a soda. They call it something else. It's not like an elixir, but they call it something else. Like sparkling tonic.

Sparkling tonic. Yeah. Yeah. I don't know. Different category. Cause it's not technically soda. Yeah. So I'm sure.

Oh, it tastes like soda, but it's not. It's, I mean, I love these things. I like all the, what do they call? I don't know what you call them. Like the kids kind of flavors like the cream soda and you know They have the strawberry one. Yeah, they had the strawberry vanilla, which I would say is my top three for sure And then the vintage cool and the root beer is the best. I think the beer tastes They killed it on the root when I was a kid if I got I'd never I rarely ever drink soda

But if I did I always went for the like the weird color, you know, stuff stuff, like the red or purple stuff. Yeah, great. You said I like it. Purple drink? Yeah, that was me. Is that the Sunny D commercials? They're always like, you want Sunny D? You're the purple stuff.

Purple stuff. No, I know you're not with purple stuff. You were never like a big, you're not a big soda drinker. No, I didn't grow up having a lot of it. What about you Justin? I know I've admitted on the show that I was a major soda drinker than I was a major diet coke drinker.

So this has been life changing for me to be able to have an alternative that actually tastes like that. Yeah, on and off. I mean, I get cravings for it every now and then so it's nice to have that as an alternative. But if I was gonna drink anything, it would be like Sprite or something with a lunch, but my brother and my dad were like, I don't know, I think I would be like Sprite or something with like a lunch, but my brother and my dad were like,

I don't know, I think I got grossed out because they used to drink the big gulp, super big gulp and everything before we go to church or whatever and like I was just like, and isn't that like 200 grams of sugar? It's so much sugar and like now they're paying all the prices for doing that, you know? And like we didn't know any better back then.

It was all just like, oh it's soda, it's fine. Yeah, I drank that stuff as a kid for sure. Oh, I'm surprised I don't have diabetes. Yeah, as a kid, I was like, how long would it last you? It's just a day? Not now. Like, can you meet like an hour, a couple hours?

Oh my God. Yeah, yeah, yeah. No, we used to suck those things down like water for sure. How many grams of sugar is in that, and that does? Well, I mean, there's so many levels now. I remember I took that picture when we first started the podcast, we were traveling somewhere, remember? And we stopped at a gas station,

and they now have gallon drinks that are like big gulps. It's like a big handle on that. Quick and add the bottom there, Doug. Right, no, no, go down, and it's just people also ask, because however you ask the question was wrong, I just click on that one right there,

and it'll give you an answer. Offensively enormous. No, no, large coke. Yeah, these are all small. These aren't, yeah. 108 grams of sugar and a big goal. And that's just a big goal. They have super big goal. They have like extreme, super big goal.

They have like, there's like 10 levels to this shit. Yeah, and they were addicted to cherry coke. So that was their thing. You know, I like cherry coke too. I would just, you know, have a little bit. I can't do that. You know, what was that drink back in the day the Cratee one and it had hella sugar and it was a must-sell tech sell tech. Yeah, was it 75 grams of sugar

Remember you know, it's fun. It would make me nauseous as fuck when I drank. I thought it was like we need to spike your insulin to get the Cratee in your body Yeah, and then they tell you then they tell you to load to for like the first week so you're doing two or four serving Yeah, yeah, so and I was I thought it was so magical because I put weight on always from them then they tell you to load too for like the first week so you're doing two or three. For serving. Yeah, yeah. And I thought it was so magical because I put weight on always from them. It's like, yeah.

How much carbs do I have? Hell of carbs sugar and then water weight for sugar. Through punch one. I was like down in the face. I thought it was, I mean, think about it from there. They're very brilliant because you got to think that you're demographic of people that are buying that are a bunch of skinny.

They just want skinny boos. Yeah, skinny boys that are insecure about being skinny and want to get bigger and put size on. And yeah, you just load them up with 700 calories of sugar plus the creatine in addition to it. This is what a great example of a supplement industry just being stupid. Like they're like, oh, you know, if you increase insulin,

it should shuttle more creatine into your body. And so what was their next step? Let's give you 75 grams of dextrose with a five gram serving of creotine. That'll do it. Yeah, geez. I mean, perfect, sis. Kind of brilliant, actually.

No, that messed me. I used to, the weight gainers I had, had a lot of, would have a lot of dextrose. I remember which one I had, it was like 150 grams. The weight gainers never worked for me because it went right through me. Almost every weight gainer. Yeah, almost there,

although I still did it anyways as a kid, because I didn't register for me. I was like, I just, that's just part of the process. The one that I had in regular rotation was Weeder, and it was Mega Mass 4000. So they had Mega Mass 2000, then they came out Mega Mass 4000, but what they did is they just doubled the servings.

It was the same down formula. 2000's better. Yeah, and it was a bucket like this big, and then the scoop was like that big, and you get to put four scoops for a serving. I was like, oh, wow. So you're going to the beach. Yeah, oh, this is good.

It's five servings in this whole bucket. Okay, here we go. Yeah. Shhh. Shhh. Quick call. I'm going for everything. Max, call. Today's call is brought to you by Max and a Bollyk. If you're looking to maximize your overall muscle and strength,

Max and a Bollyk is the perfect place to start. With a full 30-day money back guarantee, there is absolutely zero risk. So what is your waiting for? Go to mypermidia.com and get started today! It's the motherfucking for our English Landish! Quikwa. First question is from Justlene Priad. If you eat in a calorie deficit all week and then have a cheap meal,

will you gain fat cells and is that considered yo-yo dieting? Okay, so yo-yo dieting is more of an extreme restriction and then kind of an extreme bulk. Yo-yo dieting would refer more to just kind of dysfunctional eating. Now cheat meals can fall in that category and I hate using that term cheat meal because it encourages this kind of on the wagon off the wagon mentality, which tends to turn into dysfunctional eating. So what I tend to do is I tend to tell people you're going to be on this deficit, and then

once a week we're going to have you in a surplus rather than saying it's a cheap meal. Now the science on this actually supports the metabolism boosting effects and the muscle preserving effects of doing this. In fact, there was one study where they compared people who were on a continual deficit to people who were on a deficit and with some intermittent periods where they would eat more calories and they found that jumping the calories up here and there actually resulted in more fat loss

and less muscle loss. Bodybuilders have known this for a long time and I have seen this with people that I've worked with. Now, that being said, this is in a controlled environment and a controlled amount of surplus, which I think more to the point of this question is what I think how people are using it now, where it's like, oh, I'm in this,

I follow my diet six days a week, and I'm in this calorie deficit, so it's a few hundred a day, and then, Sundays, I can eat whatever I want. Yeah. And then, and I think in this calorie deficit, say it's a few hundred a day, and then Sundays I can eat whatever I want. And then, and I think it's turned into this thing where, I'm not counting, I'm off, I followed this deficit all week, so I'll eat like an asshole, eat whatever I want. And so, and to that, yes, you could. Yes, I mean, we talked about this with Lane Norton when Lane came in, and we talked about

how you could add fat cells. I don't think a cheat meal would do it. A cheat day definitely could. I mean, I know a lot of competitors that post show would consume 20,000 plus calories in a day. You do that. That's insane. Yeah, you do that. And it's actually not that insane when you've been deprived for that long. And if you just add a bunch of garbage. Yeah, and you eat a bunch of garbage, like you are, you just, you just, and so doing that absolutely could do that. So, I mean, that take longer than a day though, really?

You think it would happen in just one day? I don't know, I think the studies they did were, I think, I mean, they're in such extremes that like I think, yeah, there's a possibility that could happen in that situation. Well, it's average person not so much. Right, it's gotta be on a spectrum, right? How much was the deficit going into it?

So how depleted? Cause you're gonna think your body's gonna take a lot of those calories originally and fill up all your glycogen stores first, right? And then fill your gas tank up and then whatever over spills ends up getting stored off this body fat. So it's really, there's a big spectrum there.

And, you know, I think the more you get crazy with that cheat day, the more you're flirting with that in the spectrum. Yeah, the theory is that the body tries to figure out ways or adapt to capture all this extra energy because your fat cells, they grow, right? So that's how you get fatter. But when the deficit is super low and then the surplus is extreme, your body gets the signal that says, we need to become more efficient. We deserve all of this.

Yeah, we need to get more efficient at storing all these extra calories. Not just because we got all these extra calories, but rather because we were in such a deficit for so long. So we don't know if we're gonna go back in that extreme deficit. And so it actually adds fat cells, not just makes them larger, but adds fat cells.

This is why I think competitors, because you hear competitors talk about this, where they over the years lose their sharpness, or they, oh, I can't look as sharp as I used to, even though I do the same exact diet or whatever. It might be because they're adding fat cells to the body. And I don't think there's a way to take fat cells away when you add them.

No, you can't. You can shrink them, but you can't get rid of them. Right, right. And I agree with you. So that was what I saw with my peers when we were competing is that, when you were in the quote unquote,

bulk season, everything goes. I mean, if as long as you're training and your thought was, I'm gonna put on as much weight as I can and with that theory, you're going to add fat cells which is only going to make it more difficult when you lean out for a show again the next time. And so you would see these competitors where they would, you know, they had this formula down.

Oh, I know my body type, I know what I need to be training. Oh, I know what my diet needs to look like. I know what my cardio regimen needs to look like. They would apply that formula to the next show and it would end up getting more difficult, more difficult for them to achieve that same look that they had before and they'd have to go to new extremes to get to that place again.

So, and I absolutely would attribute it to exactly this point is that what happens when they over consume like that, even someone like the competitive level, they're adding fat cells. Well, even not at the competitive level, just having that whole cheat meal type of mentality isn't as, you know, it's not an effective strategy. It's not something like, if we're still just really fixated on cravings and certain things that your entire week is devoted around, like being able to consume

and it promotes that sort of binge day where, like if you're trying to put all these parameters around that, that's one of those things you're gonna be fighting that constantly. It's a terrible idea. Most people have a really bad relationship with food or they have no relationship with food. They don't really understand it whatsoever

and it'd be no different than having somebody who is an alcoholic encouraging them, hey, one day we're gonna get fucked up. You know what I'm saying? But you'll be fine, don't worry. The next day we'll get right back to things. It's like, you're flirting with dangerous places for a lot of people and I think that, yeah,

one cheat day, a cheat meal, whatever you wanna call it, it's not gonna harm somebody, but it's the behaviors that it promotes, and then the likelihood of what happens afterwards, because if you're gonna fall off the wagon, or you're gonna stop doing your diet, it normally happens after that.

It's like, oh, you had that day, where that happens, and then another day lines up, and then the next day, it's open up and boom. Right. Next question is from A&P 1034. What's the best at home vastus media Alice exercise? Okay, so the vastus media Alice is the part of the quadricep that is on the inside part of the leg. Teardrop. They call it the teardrop in body building or physique competitions. And it's a desirable part of the quad to develop because it causes, it gives you better aesthetics, just like they'll talk about the outer sweep. Well, they'll also talk about that, that teardrop part of the quad.

Now, here's the thing with the quadricep. The attachment of the different heads of the quad, or it's pretty close to each other. So trying to develop one over others, it's kind of difficult. Now you can do this, but generally speaking for most people, overall just build your legs. If you just build your legs, you'll get a pretty balanced look to your quads. But if you're somebody who's advanced, you've got great quads already and you want to activate that part of the quad a little bit more, or let's say you're a bodybuilder, competitor, and you want to try and shape up your legs

or give yourself better aesthetics. There's some ways you can activate that part of the quad a little bit more. One way is to do leg extensions with the feet turned out, believe it or not, that actually does activate that part of the quad a little bit more. You're asking about at home, studies show that single leg exercises are really, really good for doing this

because of the stabilization that's required. So like step ups, single leg squats, and split stance exercises like Bulgarian split stance. That developed that for the most for me. Is that where you notice? Yeah, I noticed that personally, the most from that for sure. And are you, are you right?

Externally rotating, not internally rotating. Internally, they'll do more of the outer. Okay, externally we'll do more of the outer. Okay, externally we'll do more of the outer. Okay, you're right. Yeah, I'm like that, it seems backwards to me right now. But no, all the single leg exercises, lunges, bulgurians, splits, and stepups are the three that, in fact, I think I did a post like a long time ago,

and it's actually a picture of that. I think my buddy, Brendan, was commenting on that. And it was when I started including stepups, step up to a balance, what I was doing back then. And those exercises I felt developed the most. I think messing with the foot position, foot position on things like legs, tensions, which you see really common. I think that's less effective, which with it is. I mean, if you're like a really big muscular legs and your bodybuilder and your hyper responsive, maybe, but the average person, you're better off

just focusing on building the whole thing. Not to mention what will also make that look more pronounced is actually leaning out. Of course. A lot of times that we try and develop areas and we're so focused on growing or a particular part of a muscle to look a certain way. And man, you want a muscle to be revealed or look impressive. One of the best things you can do is actually just lean out. There's many times where a body part on me looks way bigger

just because I'm super lean. And then there's times when it's the biggest it's ever been, but because I have a higher body fat percentage, it doesn't look as pronounced. Yeah, one way that I tend to see and feel development there is the CISC squat, that deep stretch at the bottom. And then when I come up, I really squeeze my quads really, really hard, and I do notice,

I get development in the middle of the day. I thought he was going there too, so I'm sorry. I'm bad, I'm just bored with his conversations. So, at any time I've never, literally, ever heard somebody ask to develop this muscle in my life. That's ridiculous. You're all performance. I'm sorry. That's ridiculous. You're all performance.

I had no idea. Sorry, I was lame. You're like that one, doesn't it? You're like that car with six-head or horse power. That's like, we got a rust on it. It looks good. You filled your legs, you know? Be a man.

Be a man. Be a man. Next question is from Captain Mata. Is it better to squat lighter weight as to grass versus heavier weight at 90 degrees? Oh boy, it depends who we're talking to. Generally speaking, by the way, this is considering you have good mechanics,

good form and good stability, okay? Somebody who has, doesn't have good or sufficient stability or mobility. Squatting as to grass is not a good idea. You wanna work your way to that with your stability and your mobility. But all things being equal, if we're talking to the average person who wants to develop overall strength, functionality, and well-developed legs, full range of motion is typically better.

Now for some athletes, it's actually better sometimes to do shorter range of motion. Even higher than 90 degrees. In fact, you'll see basketball players oftentimes will do, they wouldn't even go down to 90. They'll do, they'll stop, you know, like a halfway down to 90 and work on that range of motion because it contributes more to their- That's the only time I see value in that. It's very sport-specific. Everybody else should be working towards the deeper squad.

Even if you can't do it, and I agree, I wouldn't recommend going right away and then forcing yourself to do it. You should work on your hip and ankle mobility, which is normally the limiting factors that won't allow somebody to get that deep in a squat. So I think that for the average population that just wants to build muscle, lose body fat, be healthy, those people I think should all be working towards the, you know, asterisk type of squat, and if they can't working on the mobility, get that. Strong and functional, I mean, it,grass type of squat, and if they can't, working on the mobility. Get strong and functional. And I mean, what promotes better positions, like,

everyday positions where you're gonna be down in, and you're gonna be sitting in a squat more, it's gonna be lower than 90 degrees. And so, you know, to be able to navigate in that position and have strength in that, also, it's gonna help to promote more stability around, you know, the hips and the joint. And so that way, you know, you're gonna alleviate a lot of pain that's going to come up in the future.

And so there's a lot of things to consider with that. But yeah, the only other instance, I would say, like 90 degrees, is if it's a performance driven pursuit. It was life-changing for me to work towards this. I mean, those that have been listening for a long time know this about my journey. But when I was competing on stage and looked the best I've ever looked, I had terrible squat mobility. I couldn't break 90, and then after competing spent a really long time, probably a couple of years, a really focused on it, and the benefits of that for me have been crazy. My hip and back pain is gone.

You used to get back pain all the time. All the time. That's what kept me from doing it so much was it was just part of the process. It was like, oh, if I'm squatting, I'm be ready for my back to be on fire. So, you know, work in instead of caring about the weight. And I could squat decent weight back then, but now I see one, I see more development with less weight. So I can be squatting less weight and see my legs as developed and then eliminating all

the pain. And that in itself, I think, I think for most people, that should be a good goal or direction. Yeah, the other people that I would say wouldn't need to train with such a low squat would be a power lifter. You, power lifters are very specific. Again, it's performance-based, right?

If you, for a power lifter, you want a squat as low as required in order to get clearance. And then get strong there because getting stronger going any lower might not really give you any particular value in your competition but across the board your goal should be to get to that point and if you have this stability and mobility to do it then train that way it's then that's true for every body part every single body part every single exercise the full-arrange emotion performs safely with good stability is going to be superior generally speaking than a shorter range of motion.

Next question is from Mag All Faces Fitness. What are some tips for building a team of trainers? Oh man, I like to, I love this question. You know, I, I'll tell you the mistake I made when I first started managing trainers and then how I evolved. The mistake I made early on was looking at the most Trynget the most educated. Yes, so like someone would come to me and oh, I have a master's in sports medicine or I have a bachelor's in You know, whatever and that would be the person that I would hire over The new dude or girl who comes in who just got a national shirt in order to work there.

And it was a mistake because number one, they didn't necessarily have more applicable knowledge than the guy or girl who had the certification. Here's why. You learn a lot with the formal education, but we don't learn is how to apply it, which is everything. It really is everything. How to apply it is far more important

than passing tests and books and that kind of stuff. Number two, your ability to communicate to clients and your passion for what you were doing, and your willingness to get new clients, motivate people to go that extra mile, was far more valuable in terms of client success, but also success to the gym than formal education. It took me a year to figure this out. I could see which trainers were doing great and

which ones weren't doing that great and I'd see the skills that they had and I'm like oh, it's communication skills, it's applying their training, it's how good they work with people, far more valuable than all the schooling that they had. Yeah, I agree. This was, it took me a long time to get to this place where I felt like I could build a team that I felt like I could get to a place like when I had Justin on the staff by that time in my career, I got to a place where I felt like I really didn't have to work very much and the staff really carried the team, but it took me a long time to figure that out.

One of the mistakes was thinking that education was everything. I found out later on that I'd rather have somebody who had little to no education that I could mold into the trainer that I wanted them to be versus inheriting somebody who was really, really smart and did things their way. The other thing that I used to make a mistake on was trying to make all of my trainers like me. That was all I knew. I had success, so the things I taught was,

okay, these are the things I'm successful at, I'm good at, let me try and make this trainer like me or give them these attributes that I had. That was also a mistake, or at least it was fleeting. I'd find somebody who was like me, and then we'd do well for a while, but then I'd burn out a bunch of other people that weren't. Later on, I began to look at my staff more like a football team.

I have, you know, I've got linemen here, I've got a running back here, I've got a wide receiver here, and really celebrating their strengths and what they're great at and focusing on that. That is what served me really well, was looking for that. So if I was to drop into a gym and I had to build a team right now and I had nothing I would look for a handful of trainers that are young minimal education that I could educate and teach and train so I'd have a little core of that group and then I'd actually go look for Specialties I'd want to have the mobility guy the sports performance guy or girl, okay? I'd want I'd want somebody who specializes in the nutrition person who's just dialed in or has,

so I'd want all these kind of specialty type people to complement my core group of, you know, chameleons that could, that I'm going to develop that can train kind of anybody. That's how I would build a team now and I think that would serve me better than going out and just looking for the smartest, most experienced trainer. Yeah, I like that approach. I think that really what you're looking for characteristic-wise is somebody who can really problem solve and think on the fly. And the communication skills are going to carry them much further than their actual knowledge coming into it.

A lot of this is learning and being able to be confident and convey your confidence to the clients. And really, they're the ones that are believing in what you're doing with them. And so that's really the importance of it is to establish these relationships, the one-on-one relationships client, to trainer, and to really be able to see how that flourishes for them.

To that point, I think this is also what changed for me too, how I interviewed. So early on, it was just like, it was trainer type questions. What would you do in the case this, or give me a case study of this? That completely changed later on my career to like all behavioral based questions. Totally. I wanted to get to the bottom

of this person's character for the point that you're bringing up right now, Justin, is I wanna learn about, are you going to be able to problem solve when you're put in this type of situation? How do you react? And I was looking for the right characters to build in there.

Forget the education piece, forget all the experience of being a personal trainer. Yeah, those things are nice. If you don't have the right characteristics that I'm looking for for my team. It doesn't matter. It doesn't matter. It doesn't matter. No, I do think it's good to have some elder people

on staff with some wisdom that, or at least one or two, so that you're not carrying all the load of having to convey all that to each person. Well, that goes back to my point of having these especially, if you've got this badass nutrition, this badass sports person, badass mobility person, they can help educate that core five or six that you have, right?

So if you got these young minds that... Well, I used to have them run classes for the rest of the two. Yes. Because I would have your leaders within that. Absolutely. Because here's the truth. The truth be told, when you train the average person, a very small percentage of your knowledge is ever going to be applied to this person.

Really? You're working with most people are either beginners or haven't worked out in a while. You're getting them to learn how to squat, you're getting them to learn how to row. All your advanced education, you don't even use it, you don't need it. In very small cases, you know, few cases you will, but for the vast majority, it's basic knowledge. You just need to know how to apply it and communicate it properly and work well with people. But what you said Adam is 100% true. You definitely want,

because you're gonna get the occasional client that comes in and says, I want a trainer, I got a bad car accident a year ago. I've got a really bad movement on my right side. I finished rehab. What trainer do you have working with me for me? Okay, in that case, I want my rehab trainer who's really, really good and educated like,

in sports medicine. That's the person I'm gonna send you out with there. You have the person who's like, okay, I just had gastric bypass, surgery. I'm looking to hire a trainer. Okay, who's my really, really good, personable, excellent communicator, very empathetic trainer.

That's the person that I won't work with this person. But for the most part, your clients are average person, at least 30 pounds, a standard American diet, whatever. I need to start working out two days a week or whatever. Then you'll have your general course. I think what you said to Adam was absolutely long point. Look, you can find a lot of free information from MindPump just by going to MindPumpFree.com.

We have tons of guides on everything from how to develop your body, to how to burn body fat, even on how to become a better personal trainer. Go to MindPumpFree.com, go check all that out. You can also find all of us on Instagram, so we're all on social media. You can find Justin at MindPump Justin. You can find me at MindP Sal and Adam at Mind Pump Adam.

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