Mind Pump: Raw Fitness Truth - 1601: How to Build Big Arms, the Best Way to Train to Increase Pull-Ups, the Truth About Lifting Belts & More

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, alright. In today's episode, we answered some health and fitness questions, but the way we opened the episodes with an intro. So in our intro, we cover current events.

Starting point is 00:00:27 We tell stories, we talk about fitness, we talk about studies. Today's intro was 46 minutes. After that, we got to the fitness and health questions. So here's what went down in today's episode. We opened up by talking about vacation workouts. So we all just got back from vacation and we all talked about how we like to work out and train

Starting point is 00:00:47 On vacations and so you get some tips if you're somebody likes to maintain your fitness when you're on vacation Then we talked specifically about the things that we did on vacation just in myself and Doug went to Kauai Adam went up to Truckee, so all different things. I told the story about how I came home to chaos. It was chaotic as I got home. Adam talked about his son, claiming out of his crib, flipping over, almost hurting himself, but he didn't thank goodness. Adam talked about how he's falling in love with golf.

Starting point is 00:01:17 That's right, he's falling in love with another. We've lost himself. Expensive sport. Then Adam talked about the ribs that he made for his friends. He used heritage pork because it's more delicious, it's healthy for you. And those heritage pork friends. He's a good friend. Ribs came from butcher box. Now this is a company that we work with that provides grass fed meats, humanely raised to your door for incredible prices.

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Starting point is 00:01:58 Free lobster tails and rib eyes. Go check this out. Pretty cool. Then we talked about the study that was done on trans athletes. Do they have an advantage, a permanent one? Now, most of you are thinking, of course they do, but they had to do a study on this to prove it,

Starting point is 00:02:12 and so you'll listen to that part of the episode to get those results. Then we talked about inflation's silver lining. Everything gets more expensive, but you make more money, so I guess it means nothing. Then we talked about how Kevin Hart got a birthday gift, that's kind of funny. Then we talk about Conor McGregor's broken leg,

Starting point is 00:02:28 nasty injuries. And then we talked about needing to use or gain a fine green juice when we don't have enough vegetables in our diet. Organify is a company that we work with that makes vegan supplements. One of our favorites is their green juice. Taste good, makes you feel good.

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Starting point is 00:03:01 Then we got to the questions. So here's the first one. This person wants to know how to get better at pullups. They want to be able to do more reps. So we give some very specific advice on how everybody can get better at pullups in that part of the episode. The next question, this person wants to get bigger arms. Want to know if it's better to go heavy with low reps or lower weight with higher reps.

Starting point is 00:03:22 The next question, this person wants to know if lifting belts are necessary for heavy lifting, or in other words, what is the value of wearing a lifting belt? And then the last question, this person wants to know great methods for recovering faster from overtraining. Also, all month long, we're running a 50% off sale on two

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Starting point is 00:04:16 You know, it's my favorite time of the week. We have four big winners this week. Three for Apple podcasts, one for Facebook. The Apple podcast winners are Davey Davis, WA 71, LaGola 120, T. Dub Chapman, and for Facebook, we have Alexandra TriPuck. All four of you are winners. And the name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address. And we'll get that shirt right out to you. include your shirt size and your shipping address and we'll get that shirt right out to you.

Starting point is 00:04:44 I see that, I don't know about you, well so much you, but I know you didn't miss any workouts. Oh, you know, I think I'm on my tan. I'm like, come on man. Now you got a little color going on over there. I like it. No, I like it. You do.

Starting point is 00:05:01 But I definitely did not see too much in your stories about lifting weights, but I did see this guy. in your stories about lifting weights, but I did see this guy. I love vacation work out. No, I didn't, but yeah, he definitely was that. His regular form of wife, beater even in Hawaii and working out and flexing in the mirrors. Oh yeah, I gotta do that.

Starting point is 00:05:16 No, you know what, I like about vacation workouts, is they're different because I'm not my normal routine and I don't work out the same. So when I do vacation workouts, I'll do full body every day for 30 minutes. That's it. So I go in there, I touch a little everything, get a little pump,

Starting point is 00:05:32 and then go straight from there to the pool. So you just ready to go. Yeah. Or that guy's the main. I'm gonna say it is pumped. Just walk right to the pool. Makes so much sense. I'm ready to go.

Starting point is 00:05:42 No, I think that if you do that daily, like 30 minute, just get a little. Now, were you guys all at the pool and stuff together? So did you, where'd you be out of the pool and you see this guy walking with a pump? Yeah, he's coming out like, vain out of his show, there's stuff like that. Like it's all natural, like you just woke up. Yeah, yeah, it's okay.

Starting point is 00:05:57 I mean, I pulled that trick a few times, maybe like every other day, yeah, we would work out first thing in the morning and then yeah, load up and then you look pretty, you know, puffed out or on the pool. So you're just trained, you trained it, yeah. Poke every day or how? Every other day. Oh, wow.

Starting point is 00:06:13 Yeah, I tell you, if you do like a 30, like a 20 or 30 minute kind of full body, if you, because usually if you go on vacation, you're not going to have a power cage, you're not going to have typically barbells, you'll have either dumbbells and then some machines. So you just do like a 20, 30 minute, get a little pump. That's it. Every single to start off your day that way. It's really cool. It was funny. The first day we were there, right, we get there and Justin had gotten there the day before. So him and his family were there the day before. So when we get there, they're already in the full swing and things. So we show up, right? So we go up for a room, we do our thing, check out, you know, get our, our

Starting point is 00:06:48 beings just on walk out to the pool area. And I'm like, I can't find them. And I hear Courtney yell from across the pool. Hey, what's up guys? Oh my god. Oh my god. Oh, you guys are already rolling over there. They were being feeding their drinks.

Starting point is 00:07:03 Yeah. You didn't waste no time then. I always know time. I got a little too excited in terms of like, hey, you know, we're on vacation like it's no holds bar. And so yeah, I'm guilty. I got her a bit sick. That night.

Starting point is 00:07:18 Oh wow, yeah, that day. Yeah, dude, like, so I meet friends right away with the bartender, which is what I do, because I'm like, great strategy. Yeah, I'm always trying to kind of squeeze whatever I can out of the situation. And so we hit it off and she was like, you know, real friendly and was decided to go heavy hand it every time.

Starting point is 00:07:37 And I was getting like doubles of some of these like my ties. And so Courtney didn't realize there were doubles and was trying to keep up with me. And I didn't realize I'm like, yeah, I'm a hundred pounds heavier than her and she should've done the math there. So yeah, she totally was three sheets of the wind. Oh, dude, they were part of it. Did she get like throw up sick? I mean, yeah, the towards the end of the night, yeah,

Starting point is 00:08:01 she's so, she had a hard time. Yeah, we were going and they were having a great time. Everybody's having a great time. Yeah, everybody's having a good time. By the way, it was so my ties, right? That's like a Hawaii drink. But then there was a drink called a Tai Chi, which is a my tie, just double the alcohol.

Starting point is 00:08:15 She's doubled. So that's what they were ordering, the old time. Bi Chi's. Yeah, yeah. So anyway, we're there. We're hanging out. Everybody's having a good time departing and Courtney's just having a blast.

Starting point is 00:08:25 And she's a really fun, you know, some people get drunk, the active noxious. There was nothing obnoxious just having a good time. But then all of a sudden, I see her at the pool and she's got the hat, like, you know, doing this thing and she's kind of hunched over. She's started hiding. Yeah, and I looked at Justin, I'm like,

Starting point is 00:08:40 is she okay, dude? And he goes, I don't know, bro, I don't know. I don't know. I don't know I went too far dammit I was gonna get into I now my whole hair now. I'm gonna be holding her back the whole night I went I got so excited. I'm like oh my god. She's gonna be so fun and like yeah It's gonna be great. No, you missed your window. I mean completely missed the window was like an hour before that Yeah, that was method of no that then after that then it's just trying to get her back to life

Starting point is 00:09:04 Yeah, I saw you guys took the AT that, then it's just trying to get her back to life. Yeah, it was. So you guys took the ATVs out too, right? You guys went and did that. Dude, that was a butt-pulling stuff. So that was Doug, that was Doug, and Bri and me and my two kids. Oh, okay, you didn't go. No, we did something different.

Starting point is 00:09:16 So we took one of these raft boats out that's like one of those rubber type of boats that is real bouncy and that goes super fast. So that was crazy. It was really fun. You get to see the whole Napoli coast that way and go through the caves and the exclusive beaches and whatnot. But yeah, it was like hard because you have to hold on to this rope. And if you're in the front, like the front end, like bounces a lot off the waves. So they're like launching off these waves and made it like super fun. It was like a roller coaster, you know, like you're going through along the coast.

Starting point is 00:09:54 But yeah, I wasn't ready for that. I'm like, my pinky got all tore up and everything. I'm like, oh my gosh. Now, was it rare that you guys did stuff all together? Do you guys all kind of go off and do your own thing? Were you together most of the time? Probably half and half. Yeah, probably something like that.

Starting point is 00:10:07 I'll tell you what though, if you're gonna go on vacation with the Andrews family, don't do a hike with them. Because they always, this is like the third time now. Yeah, it is. They go hard, bro, on the hikes. Like, do we just go? So we went, we all did, I'm like, let's go see why

Starting point is 00:10:22 me a canyon. So why me a canyon in Kwai, is they called, what do they call it, the Grand Canyon of the Pacific, right'm like, let's go see what May a canyon. So what May a canyon in Kauai is, they call it the, what do they call it, the Grand Canyon of the Pacific, right? It's beautiful, right? It's like this huge, I don't know what you would call it. It's like, it's a canyon. And so we're driving up there, and then we get to the place we wanna go to,

Starting point is 00:10:38 and there's different hikes you can take. And so, I don't know if those Courtney are adjusting. Like, let's take this one. So I'm like, I forgot that you don't want to go on a hike with them. So I'm like, sure, let's do this. Bro, it was six miles. It was a six mile hike and it was treacherous.

Starting point is 00:10:55 It wasn't like a trail. Bro, you're like climbing down muddy hills and climbing over boulders and rocks. Big cardio guy, big cardio guy. I'm like, for reals, dude. Are we really? You gotta get the reward at the end to go see the waterfall otherwise what's it all for right? So we had to keep going is the point. That's why it extended and it kept going longer and longer I'm like where is this waterfall? Everybody was a trooper. My daughter. She was doing great

Starting point is 00:11:22 It was on the way back like It's like our face is like, super red. Oh, her face is super red. She was overheating. I can't, I don't know if I can make it. I'm like, you're gonna have to do everybody. There was wiped out. Well, I imagine, I mean, a six mile hike uphill like that.

Starting point is 00:11:37 So six mile total or six miles. Okay, so three there, three back. Which is still a good hike. Well, yeah, I mean, remember, two mid, you're in, well, and I'm also, I think of the kids, right? I expect you to be able to figure that out. Yeah, it was fine, it was fine. But it was a little, like I mean,

Starting point is 00:11:50 it was, there were definitely some areas where you're like, we're worried about falling shit, yeah. You know me, I'm not like, Mr. I'm not Spider-Man like Justin. Yes, Spider-Man. So I'm like a little worried. Yeah.

Starting point is 00:11:59 So we did that, which was the mountain good. That was super, I highly recommend doing that if you've never done that and you go to Kauai. By the way, Kauai is my favorite island in Hawaii by far. It's just, I've been to Maui, I've been to the big island, but Kauai is like adventure, it's nature, it's obviously a lot slower, it's smaller. Yeah. It's just great. And then the ATV tour was a blast. So that one, Justin and his family, they did the, so we're doing that next time for you. Out of the three of you, who's most likely to do a nothing day

Starting point is 00:12:28 and who's most likely to have everyday planned out what they're doing and like, I think it's probably pretty equal. I mean, I like half and half. You know, I think it's, you wanna do days of nothing. Yeah. But then there's adventurous, but you don't wanna do adventure every day

Starting point is 00:12:41 because you'll be exhausted. No. But the need of vacation after the day. Yeah, we definitely did nothing after that hike. Yes. Yeah, we were gonna chill today. But the ATVs, it was raining while we were doing it and it was hella muddy. And Doug, so Doug and Embree were behind us in their ATV and everyone's while they

Starting point is 00:12:56 would stop and then they'd have us go and I'd wait for the guy in front of me to go a little bit so I could gun it and kick mud up it. Doug! I knew you're doing that. I knew you. Yes, we're done. I'm coming from. That's all.

Starting point is 00:13:10 And did I go squirrely in the figure? Now was this breeze first time? ATV? No, no, first time in Hawaii. No, she's been to Hawaii a couple of times before. Oh, she has already. Okay, was there any of the kids first time or were they at my kids?

Starting point is 00:13:22 They were there first time. They'd never been there before. Yeah, my two, well, Ethan was there before, but he was like an infant, so I didn't really count. But yeah, this is the first time that they actually like were, you know, aware that where they were. I'll tell you what though, Island time is a real thing.

Starting point is 00:13:38 Oh, yeah, it's real. Like you come from the Bay Area, which this is, you know, the hub of tech for the country, maybe the world. Lots of people. Speed, efficiency, productivity, everybody's like, move, move, move, move. Oh, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no found myself, it's funny. So I'm waiting in line for something, right? I'm in paradise, it's gorgeous, right? And I'm annoyed that the person at the front is talking every single person they're checking in

Starting point is 00:14:11 and what are taking their time. You check yourself. And then I'm like, wait a minute. I'm rushing so that I could do nothing later. I can do nothing now, let's go. You know, so after about three days, then you start to settle into it. You set the factor in.

Starting point is 00:14:23 You know, you just gotta figure that out. But in the factor in. Yeah. You know, you just have to figure that out. But in terms of like also the time difference there too, it took me, I'm glad I had like the weekend before I got back to work here because I was like still just like off completely like my sleep. Oh, I'm not. It's been three hours. Yeah. I was waking up.

Starting point is 00:14:40 I was waking up at 4am every morning over there. Yeah. Yeah, just automatically. So were you training early in the morning? Is that when you were getting your lift in? No, I would wait till about six or seven. So I just stay in my room and watch TV hang out and let my kids hang out or whatever.

Starting point is 00:14:53 But then I got home, right? So you talk about settling in. Check out this shit show, right? So come home, I get back. It's like 10.30 when we finally make it back from. Well, why you were in Hawaii, your wife was moving your house, right? She was. So, yeah. So I don't know how you put on the ultimate mission.

Starting point is 00:15:10 I have no idea how you pulled that one. It wasn't amazing. No, it wasn't planned. We actually had planned on everybody going together. Yeah. And you're still married, right? Yeah. Okay. Yeah. That's amazing. No, we're still wearing the rings.

Starting point is 00:15:21 Yeah. We planned on everybody going. And then because we were having all those challenges with the baby, sleep and all that stuff. And then Jessica was looking at the schedule. I'm gonna throw a move on top of that, too. Let's see how savage she really is. No, the move wasn't even in the picture.

Starting point is 00:15:36 Remember when we booked all this, we weren't even, didn't know we were gonna move. Then that's when our landlords like, you guys gotta be out at this time, looks like I'm gonna try and sell the house. So, and this is already after Jessica said she wasn't going to go because the baby's sleep and stuff. She's like, you know what, I'll just stay out.

Starting point is 00:15:51 So it wasn't like, it wasn't like, hey babe, you know the move, you do that. I'll go to Hawaii. I'll go to Hawaii. But anyway, no, I know it looks like that, but that's not really what was going on. No, but we, you know, we hired movers. My parents helped her parents came and helped, so she had a lot of help, but still, it's moving and it's still chaotic,

Starting point is 00:16:08 and you know, it's a pain in the ass. But anyway, we get back, right? 10, 30 at night, I'm like, okay, I'm home, I'm excited, I haven't seen my wife for a week, I'm excited to see her, excited to see the baby, right? So we pull up in the Uber, and she's walking out, which it's 10,30, I was expecting her to be either in bed or I don't know.

Starting point is 00:16:28 So she's walking out and she's got this look on her face, like terror. I'm like, what is going on? So she comes out, I open the door and she goes, I'm trying not to freak out right now. I'm like, what happened? So it's a new place, right, new house. Yeah.

Starting point is 00:16:43 She, the door to the garage, locks. So the door closes on its own, it locks. So babies in bed upstairs. She locked out. She locked out to greet us, lock this out of the house. So the baby's in the house. Oh, locked out. Oh, no.

Starting point is 00:17:00 Yeah, dude, and I'm like, what? So I'm like, okay, let's see what's going on. Let's stay calm, which didn't last very long, because now I'm like, what? So I'm like, okay, let's see what's going on. Let's stay calm, which didn't last very long, because now I'm like, you grabbing a rock. Yeah. So I'm like calling the landlord, like, hey, do you have, they're not answering, because it's 10.30 at night.

Starting point is 00:17:13 Right, right. I'm like, do we go to the neighbors? Like, what do we do? Going around the house, trying to feel like, I'm at the break of fucking window. Like, what am I gonna do? Definitely not gonna let my kid, like, especially if she had the monitor with her.

Starting point is 00:17:26 Thank God the baby didn't wake up. If she started crying, then you would have done something. She would have drastic. She would have juggernauted through the wall herself. That is my one. So I'm like, oh my God, what are we doing? Luckily the front door because they had been moving.

Starting point is 00:17:38 So you know how the front, like your front door has two doors, right? Oh, the bottom was at wedge, dude. So you know how the bottom and top on one has to be wedged? They left the top one not in. So it was still wedged, but there was enough give where I thought maybe if I push hard enough, I could get the dead bolt to, yeah.

Starting point is 00:17:54 And I'm like, if it breaks, it breaks, what are you gonna do, right? So I'm like, push, push, push, boom. I came in, nothing broken. It was like, fuck. Thank God. That was, that was, that was, Oh, stressful.

Starting point is 00:18:04 Oh my God, dude. We had one last night, man. So last night, Max is now crawling out of his bed. So it's official, three o'clock in the morning, I hear this loud thud. And I jump up and I wait Katrina up right away because she normally, like I've told you guys before, she's obsessed with the Nanette camera

Starting point is 00:18:24 and she's got the monitor like right by ear. So like he breathes weird, she normally, like I've told you guys before, she's obsessed with the Nanet camera and she's got the monitor like right by ear. So like he breathes weird, she normally wakes up, you know, sits up and checks on him. So the fact that I hear this loud thud and she's still asleep, I'm like, huh? So I shake her to grab her the monitor and so she grabs it and sure of shit, there he is, walking in his room

Starting point is 00:18:41 to go open the door and come into our room. So she gets up and goes, get him, I was watching it this morning. He like fell head first. So you showed me. Yeah, he flipped over there. Yeah, he flipped over and landed and luckily tucked his head. So he didn't hand like land right on his skull but flipped over, land on his back, loud thud.

Starting point is 00:18:59 So yeah, I think we're gonna, I think we're gonna, so you gotta do, you gotta put it now just regular bed. Yeah, well he, so the bed that we have is one of those convertible ones, right? Starts off as a crib and then it moves. I think it're gonna do you get to put it out just regular bed. Yeah, well he so the bed that we have is one of those Convertible ones right starts off as a crib and then it moves. I think it has like three states One of those railings off right. Yeah, yeah, so it ends up being like and it actually turns I think so there's rails on the side But then not on the go not on the end or whatever and then I think it converts one more time after that But yeah, no, so that that's interesting. We're going through like this growth spurt right now, too

Starting point is 00:19:24 Our regression where his sleep is off and he's weird and he's trying to talk right now. We're definitely in this weird couple of weeks right now of him trying to make a new leap. Well now this, because you're now you're gonna change the bed, you're gonna deal with the, he's gonna come into your room. Yeah, for sure. And then I get the freedom to.

Starting point is 00:19:40 But you gotta go in that direction eventually, right? And it's like, he's already proven he can climb out. Yeah, to be interesting, because she was concerned, I feel like we did such a good job of building a routine to him that it's not gonna change that, I mean, obviously, yes, he'll be able to get up and I know we're gonna have to deal with that a little bit, but I'm hoping that because we've done,

Starting point is 00:19:59 I mean, we were able to put him in bed and he'd still, like, he's awake when we put him down and say, good night and walk out. He doesn't cry. And he kind of, you know, rolls around and falls asleep every once in a while. When we've been on vacation or something, I stay in there and kind of hold his hand or whatever. And then he kind of falls asleep. So I think it'll stay constant where it'll be the nights that he does wake up in the

Starting point is 00:20:18 middle of the night. I predict that he'll get up. But luckily, he sleeps through the night, 90% of the time. It just happens to be we're going through another one of these little regressions, which is the inevitable. Like this, and you know this, as you're going through and you're probably got a good, good streak going right now, but the inevitable happens. You get in a great, good streak for two months, and then all of a sudden a new leap happens, and then he decides to wake up two hours.

Starting point is 00:20:39 Well, yeah, for us, it's because we moved. He was doing good. Now that we are in a different house. He's, well, I knew that was going to happen moved. He was doing good. Now that we are in a different house. He's... Well, I knew that was gonna happen. I thought it was crazy. You guys were hiring the sleep expert before a week before we had to. Well, we had to. We had to.

Starting point is 00:20:51 I know, I know where you're at, but I'm like, dude, they're gonna start all over again because anytime we take him into a new bed or a new place, it's, I have to start that whole thing all over. Is he more adjusted to the place I've been trucking now? Or... Dude, it's trucky still,

Starting point is 00:21:04 and we even did the dark blinds in there. So it's blacked out It's still different man. He knows he's not home and even all the times that he's been up there. It's better But he still ends up in our bed at three o'clock in the morning. You know, it's I think we had one maybe two nights of him sleeping going to bed right on right on time, right the normal routine, sleeping all the way through the night, and then getting up like it is normal time. Two of the times, I think we got that. The rest of the time, struggled to get him down. He finally goes down, then he wakes up about three o'clock,

Starting point is 00:21:36 and then Katrina just pulls him into bed with us at three o'clock, and we let him. Now you guys were up there the whole time. Yeah. And you were with friends? Yeah, my, so my same childhood friends, I talk about on the show all the time that we grew up in high school together. Yeah. And you were with friends? Yeah, my, so my same childhood friends I talk about on the show all the time that we grew up in high school

Starting point is 00:21:46 together. This is kind of our traditional week that we take off together. And mostly golf now, since that's what my two best friends have moved into. And I have to say that I'm starting to fall in love with the sport a little. Oh, no. I am crossing over. I am crossing over. If I know you, if you haven't already done this,

Starting point is 00:22:03 you probably know what, how many thousands of dollars I've spent go off stuff. So yeah, I've definitely did that so I actually I peeing I accidentally bought three pairs of shoes before I had left and I couldn't find them and I was so pissed that I just bought all these nice new golf shoes and then I get home and see them behind my closet door. I stopped at my storage unit. I was tearing the garage apart. I couldn't remember where I put them and I had them like organized. Why golf shoes? What do they do?

Starting point is 00:22:32 They have little grippers on them because you do shots like on a hill. A little tight spikes. Yeah, they have little just, they look like, so they're actually cool air maxes that look like normal sneakers, but on the bottom they have the spikes for golf. Are you the worst one?

Starting point is 00:22:44 Yeah. I'm still really. Yeah, but you the bottom they have the spikes for going. Are you the worst one? Yeah. Oh yeah. I'm still really. Yeah, but you're the best dress, right? People ask me because I did post on my story of golfing, so everyone's like, oh, what do you shoot? I'm not there yet. Okay. You know how I judge around is by how many balls I do? I kept my ball. Yeah. So yeah, no, that's a huge, so I went like this last time I shot, I only lost two balls. For me, that's a big deal. Like to go 18 holes and I only had to play with two balls, that's a big freaking deal for me. I mean, I... I mean, this last time I shot, I only lost two balls. For me, that's a big deal. To go 18 holes and I only had to play with two balls, that's a big freaking deal for me. I remember when I first started losing to 15-20 balls. Now, do you train when you're up there? Are you off? I lifted zero.

Starting point is 00:23:17 I didn't train one. Now I had intentions to, but a lot of stuff didn't go accordingly for me up there. One, my friends that were supposed to be up there early, they didn't get up there until two or three days later, my other buddy got up there one day, one or two days after I did. We couldn't have timed this week for a worse time

Starting point is 00:23:36 for a lot of the things that was going on with the business. I mean, we just had a ton of stuff that landed on that week. And it was just things that couldn't pause. And oh, we'll handle that next week when we get back. So I really spent all the way till Thursday, kind of working. And then, you know, whenever I wasn't working, just giving myself a little bit of R&R

Starting point is 00:23:57 and not doing anything. And honestly, the few times I could have lifted, I was like, no, I don't want to. I feel like I've been fitness and working and was on my mind and actually training, just reminding me of that and all I wanted to do was reset and do nothing. And so I didn't lift the ceiling.

Starting point is 00:24:13 Now we were extremely active though. So I mean, if I wasn't golfing 18 holes, we were out at the lake, we were out at the pool, we were out taking walks and hikes. And so I stayed really active, but I didn't wait train at all while I was at the pool. Now, when you guys are up there with your friends, because I know when we all go up together,

Starting point is 00:24:28 we do the thing where we alternate, who makes dinner. Do you guys do the same thing over there? Yeah, that comes from us, right? We started that tradition with Katrina's family years ago and I just love doing that, right? Where one person or one couple is responsible for a day of food and that includes cleanup, everything.

Starting point is 00:24:45 Now, do you have, is there like one person that always makes like the easy, you know, I'm like, oh, we're making sandwich. So I used to be this guy. So I was that guy. We ordered pizza. I used to be the guy that would get like what you just said. Pizza, I did chili cheese dogs one time.

Starting point is 00:24:59 Like, and the reason why I used to do it in the past was because I'm like the guy who is the health of the group and so everyone's like, oh, it's Adam's night. We're gonna have to eat chicken breast and rice. You know what I'm saying? So everybody used to shit on me that I always cooked something healthy.

Starting point is 00:25:15 And so I started throwing curve balls. I'm gonna make chili cheese dogs for you guys. I'm gonna order pizza. They all like that shit, right? And then everybody's all let down because I didn't put any real effort into the dinner. So it's kind of tradition that you kind of bring it. So it started off as like whatever,

Starting point is 00:25:30 but what it's kind of neat about it when you've been doing it for a long time, like because you only have to do one major meal, you know, everybody seems to bring their A-game. So I actually smoked ribs is what I did. So I did, and Doug had set me up with the rib racks. Is that what they're just with there? Yeah, I call them that.

Starting point is 00:25:47 So, you know, these little smoker, you really can only fit like two racks of ribs in there, but I could fit four double the amount with these rib racks. So it sets the, I don't know if you guys saw the picture. I took a picture, I think it's about vertical. Yeah, it sets them up vertically, and then I smoke them, I smoke them like that. So I was really excited to, it was a six hour smoke.

Starting point is 00:26:08 Okay, so are you doing the, are these normal pork ribs, are you doing heritage pork? That's butcher box. Oh yeah. Oh, speaking of hair, did you look that up? When we last time we all went blank. Yeah, I did. Oh, you did.

Starting point is 00:26:17 Yeah, so number one, they're raised more humanely, they typically are allowed to be out in pasture. They're, they typically use less or no antibiotics. Apparently, they're more heartely, they typically are allowed to be out in pasture. They typically use less or no antibiotics. Apparently, they're more hearty, so they can withstand things better. So they don't have to be fed so many antibiotics. The meat is darker and more marble,

Starting point is 00:26:35 so there is a difference in the meat. That's why it tastes different. I feel like regular pork is flavorless than in here. So that's got much more flavor. This is the thing that we got on last time that I thought was so interesting is admitting that, listen, grass fed beef is leaner and less marbly. So grass fed beef doesn't taste as richer as good as your grain fed beef. Like that's, I mean, it's healthier for you, but as far as the taste, the opposite is true

Starting point is 00:27:01 with the heritage pork. I think that the heritage pork is taste way better than regular. Way better. It's also got better fatty acid profile. So, and in some studies show it's got better nutrients because of the way that they're raised. So they're out in pasture,

Starting point is 00:27:16 they're not like confined to cages. Now it's typically more expensive, but I think it's, I mean, like I said, I'm not a fan of pork, I never was. I never liked pork. I thought it's, I mean, like I said, I'm not a fan of pork. I never was. I never liked pork. I thought it was bland. I thought it was bland until I had the heritage pork, pork chops from Butcherbox. And I didn't know the difference.

Starting point is 00:27:33 I just saw that, okay, you know how sometimes they give you those add-on deals. So if you go on for people, no, if you sign up for Butcherbox, everyone's small, they'll have these deals where you can add on things and it's like a discount, big discount and it'd be like a great price. So they were like these pork chops. I don't remember what the price was, but it was really good. So I said, all right, whatever, let's give a shot

Starting point is 00:27:51 and never like pork chops. And I remember I tasted them like this is not the same. And that's when I started. They're pork ribs. Yes, it's smoking them. They're pork ribs are better than any grocery store ribs I bought. And I've done it now a couple of times

Starting point is 00:28:04 where I bought the other ones and done the exact same recipe. What sucks though, you know what, I smoked for six hours and it didn't turn out. Why? I was pissed, dude. So the first hat, like the first two hours, at least the flavor was on point. So I've got like this whole,

Starting point is 00:28:18 actually I went away from the beer and did apple juice the last time and actually the beer audible is better, Doug. So like the original recipe calls did apple juice the last time. And I actually, the beer audible is better, Doug. So like, the original recipe calls for apple juice. I didn't have apple juice, so then I went and did it with apple juice, not as good. The original beer audible that you called, so I went back to that, because I just liked the way

Starting point is 00:28:37 that taste, and again, the flavor was on point, the meat sucked. And the reason why the meat sucked was, the first two hours is all about your flavor. That's when you season it, that's when you smoke it for two hours. That gives the ribs the real good flavor. And then you wrap it in foil,

Starting point is 00:28:54 and you cook it for another three hours, which is what makes the meat just fall off the bone. Well, the trigger is, it's a little, I don't know if you know how these work, but it's like a little screw thing, and it feeds pellets in this little fire that like manages, digitally manages the temperature perfect, but it's a tiny little fire.

Starting point is 00:29:11 And in trucky, it gets so windy, and so it blew out my flame when I was at on the three hour part when I left. You didn't know. I didn't know, because that one doesn't have the digital read, or the one that's connected to your phone, like mine is. And so I'm out at the pool with everybody and hanging out and then I come back and see my temp's dropped to like 120.

Starting point is 00:29:30 Then I try and salvage it in the oven and just, you know, everybody else was like, oh, they're good at it. I'm gonna make, no. You know what trips me out about up there is that the altitude makes the meat cook. Is it faster or slower? Is there something about the altitude?

Starting point is 00:29:43 It messes with, it also messes with baking. Baking it messes the most with. Yeah, yeah. But it faster or slower? Is there something about the altitude? It messes with baking. Baking it messes the most with. Yeah, but what does it have in effect? Is it take longer or is it shorter? I'm gonna take longer because of the altitude. Yes. Very strange, right? Here's another thing that's weird.

Starting point is 00:29:56 And I don't know, I don't know if this is speculated just in said the same thing. So we're in Kauai, obviously out in the sun, a lot, right? I don't get sunburned nearly as easily in Kauai as obviously out in the sun a lot, right? I don't get sunburned nearly as easily in Kauai as I do up in trucking. I don't know if it's because we're higher altitude, there's less atmosphere with the deal is, but I know that I get sunburned way easier.

Starting point is 00:30:14 Obviously I was worried about this. I had like a whole freaking suitcase devoted to like, you know, sunblock. But yeah, I did fine. Like in Courtney did fine, we just got, you know, a little bit of the color each day. I got a little bit sunburn when we were on the boat just because my back was like,

Starting point is 00:30:33 I got all like confident and had my shirt off the whole time and like my back was just getting like roasted. But even then it recovered. I'm like, there's gotta be something because when I'm in Santa Cruz and I have my shirt off for that long and we're exposed on the beach, I get just completely red and like lobstered out and definitely. But there, it's really strange. It doesn't have that seem like intensity.

Starting point is 00:30:57 Yeah, I noticed the same thing. So I got a story for it. So obviously we're at a resort and there's a pool and so everybody's hanging out or whatever. I don't know if it's like a third or fourth day. The, I love, I love people watching at pools in resorts because alcohol is pretty remarkable. See how people's attitudes and stuff start to change, right? So there was this group of older women. And when I say older, I mean like 60s, maybe 70s. I don't know if they were like meeting together for some reunions, like five, six of older women. And when I say older, I mean like 60s, maybe 70s.

Starting point is 00:31:25 I don't know if they were like meeting together for some reunions, like five, six of them together. And they were getting smashed. Anyway, at one point, they were taking pictures of me. They were saying shit to each other. They were like the distance, or do you know that they, you know what's happening? Oh, no, no, no, no.

Starting point is 00:31:40 They were being discreet, but not. Like, they were like letting me see that they were doing. Then they'd go buy the pool, so I was like, you no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no I was still having to meet the gas station yesterday. I'm on my way back from Truckee and I go into the shell station right over by our house, that's where I gas up before I leave. And I'm grabbing some red bowls for Katrina and my head's down and I'm putting my ATM card in. And the two girls behind the counter are speaking Spanish. And I feel like they're talking about me because in the corner of my eye, I'm looking up

Starting point is 00:32:22 and I can kinda like she's like eyeballing me and then they're like giggling and talking in Spanish. And then I, but I still like act like I have no idea if they are or they're not, because I'm not sure, especially after making that mistake with the photograph that one time, I'm always very cautious to assume that they're talking about me or they want anything for me.

Starting point is 00:32:40 So anyways, she says after I pay, she goes, you're strong You're strong. Yeah, I don't know what to say. What's the response to that? You don't say like Strong I am I don't even remember what I said back to her, but I just kind of like smiled said thank you or whatever But she's said they were they were talking back and forth and it took me a minute to register what she's wrong That's the best compliment. I would rather hear that than,

Starting point is 00:33:07 hey, what made me feel the best about it was I just told you guys, I didn't work out for an entire week. So I'm seven days of no pump, no working out, eating not so great. And on my way home to where I'm like, okay, I'm gonna get my shit together. No more alcohol, no more bad food. I'm gonna be training.

Starting point is 00:33:23 I get the compliment of a, you look strong. Yeah, I could've, I could've, I could've, the 45. Yeah, yeah, yeah, that's the times. How'd you know? How'd you know I was so strong? Yeah, strong man. Yeah, that's crazy. Speaking of strength, a study came out.

Starting point is 00:33:37 This was a meta analysis. So you guys know the controversy at the Olympics. I'm gonna pull this up here real quick. The controversy. With the runner with marijuana? No, no, this is for the the the trans athlete that's gonna compete in the lifting, right? And we're lifting, right? Oh, that they're still they're still talking about this. Well, there's a lot of controversy in the Olympian. She took third, right? No, I don't think

Starting point is 00:33:57 they competed yet. Oh, I thought she already competed. She took second or third. I don't know. I don't know. I can look it up. I don't know, but what I what I know is that they were. No, I don't know I can look it up. I don't know, but what I would I know is that they were Sorry, no, I don't think they started. I don't think they started. Yeah, yeah, yeah, I'm sorry. Yeah, so The there was a lot of controversy the Olympic committee said yes, we're gonna let her compete But then we're gonna reevaluate essentially we're gonna look at everything again So this this made an analysis came out of the British Journal of Sports Medicine, where they did a study. They systematically reviewed the literature to assess how long term testosterone suppressing gender affirming hormone therapy,

Starting point is 00:34:32 influenced lean body mass, muscular area, muscular strength, and hemoglobin, and hematocrit. So you know, your red blood cells, your strength, all that stuff. Here's the conclusion, okay. The hormone therapy does reduce muscle, does reduce hemoglobin, hematocrit. However, the values of strength and performance

Starting point is 00:34:54 remain above that that are observed in cisgender women, even after three years. In other words, there's a performance and strength difference between me and me. Yeah, sometimes they do these studies and strength difference between. Meered, yeah. Sometimes they did these studies and did this. Oh my goodness. How much money did you get in time?

Starting point is 00:35:09 Did you spend on this study to find out that fire is hot? Like, do we really need to study this? But anyways, this was, this was came out of the British Journal of Sports Medicine. That's hilarious. And they came out and said that speaking of obvious and ridiculous and stupid. Like, that's not true.

Starting point is 00:35:23 Did you guys see the, it was like a headline. I think it was CNBC or NBC that put this out. This is the most ridiculous, the most ridiculous thing I've ever had in my life. It said, inflate, this was the title. Oh yes. Inflate, inflation silver lining. So in other words, like, this is the good thing about inflation.

Starting point is 00:35:42 Your salary will be higher. And so will your bread and milk and milk. No, people not though. It's so insulting. Come on. Yeah, go to Zimbabwe. You make like a billion Zimbabwe bucks for a meal. All right. I can't believe that people, why would they write such a stupid

Starting point is 00:36:00 article? And I bet you those people reading it, they're like, Oh good. The portion of part is as much as stupid people. Yeah, I'm gonna be like, Pistula. They don't get a race. Yeah. Oh, man. Do you guys follow? Do you guys follow Kevin Hart? Do you use follow him? Yeah. I do. But did you see what says birthday? And do you see what Nick Cannon did? No. Oh my God. Please go, Doug, go to Kevin Hart's Instagram page and go back maybe one week now. It's been

Starting point is 00:36:22 about that long. And Nick Cannon, but since I still, I'm still wanna do this to you guys. I think just thinking of the one of the fucking funniest things ever. He sends him, Alama. As a birthday gift. Wow. Alama?

Starting point is 00:36:36 Yeah, could you imagine if you, that's what you do. Alama, yeah, what do you do? Someone drops some of this. I can't read in this now. Yeah, could you imagine if I sent you Alama, it shows up at your house and you're like, what the fuck do I do with this?

Starting point is 00:36:45 I spit something. I'm like, that is so hilarious and clever to do something like that. I saw that was it Jake Paul or one of those guys that sent Conor McGregor like, like, the necklace of him, yeah, to Dustin Poirier, like send it to him as a gift. By the way, I don't know. Oh, wow. He's all angry. He's all angry.

Starting point is 00:37:12 He's all what do I do with this? Yeah. Bro, I love llama. Is that one of my favorite animals? Are you serious? I swear to God, that would be a llama over there. Name a cuter animal. Lama lover.

Starting point is 00:37:20 It's got the face of a llama lover. Get that face of a llama. They spit on you. They're cute, man. I like all packets. I'll pack it here. They seem just agitated all the time. So, I don't know. Did we talk about Conor McGregor's broken leg in the podcast?

Starting point is 00:37:33 Did we bring that up on the... Oh, we kind of did when it first happened, but yeah, we saw definitive evidence of how to actually we down right? He broke his leg before he went and stuff on his... Just by kicking it. Because he was trying to say it had nothing to do with anything But you know it's weird. I don't think we talked about it because that happened while we were gone, right?

Starting point is 00:37:49 I think so I think we brought it up No, why some video? It was at my brother or my my son's birthday party and we had already that was the weekend right before you guys took off right? Yeah, right Doug. That's what that was the I think so maybe we talked about it in Hawaii Yeah, yeah, about personally we did about it personally. We didn't talk about it on the show. You know, because the fight happened. Did you guys watch it? I watched it.

Starting point is 00:38:08 Did you just watch the clips of what happened? Oh, I watched the actual fight. He broke his leg by kicking first, right? Yeah, he first broke it. Yeah, yeah, yeah. So they broke it down on like the, he checked him with his forearm. Yeah. So there was a kick like right before that where he checked it with his forearm.

Starting point is 00:38:23 And you could tell that that's where it probably at least fractured. Yeah. And then just the weight of him stepping back on it, that's what made it go. Now this is like the third shin break in like a very short period of time for fighters, right? Yeah, we've seen a couple of times. We've seen a lot lately. Yeah, at what point do you think that they're going to, do you think they're going to have

Starting point is 00:38:42 it? Because this can't be good for you at the sport, you have to be sport. Oh, yeah, I don't know. I don't think it's enough though. I think it's a, I think it's happened to a couple big name fighters in the last year. And so it seems like a lot, but I think statistically,

Starting point is 00:38:56 the still the, the, I know that's logical, but oftentimes they ban things because, Yeah, but is an MMA is still considered like one of the safer sports, right? You're right, but what I'm saying is, one of the reasons, for example, that baronuckle boxing is illegal everywhere is not because it's more dangerous,

Starting point is 00:39:13 it's because it's more bloody. It's more gruesome looking. Yeah, you get more cuts. Barbarians are there. Barbarians are there. Yeah, and so what I'm saying is oftentimes, like, okay, you guys remember pride? Pride allowed head stumps.

Starting point is 00:39:24 So someone's on the ground. I got just soccer kicks. I do like, when he's trying to get up, fish hooks. No, those are the only things that were banned actually. The first year of school. That's what it was. Those are the only two things.

Starting point is 00:39:35 You can't eye gouge and you can't fish hook. Everything else was there. In fact, you could kick some of the balls. There was a fight with a guy named, I think his name was Joe Sando. Or no, Joe Sando. He's martial arts. I don't fuck around. Joe Sando. Or no, Joe Sando. He's martial art. Right, does a fuck around.

Starting point is 00:39:46 Joe Sando, that was his martial art. And he got into position, the dude literally just hit him in the balls a bunch of times. I mean, in top of that. But anyway, my point with this is that oftentimes the things that are banned are not banned because of the most dangerous. They're banned because they're not spectator friendly.

Starting point is 00:40:00 Right. So my question is how many, how many broke, let's be honest, a broken shin where your leg is flopping, that's not very spectator friendly dude. That's terrible. So I mean, at what point do you think, are you think they're gonna start saying,

Starting point is 00:40:13 okay, we need to like figure something out? I mean, I haven't heard anything like that. I mean, and we've already seen enough, I mean, it's not like this is that new either. I mean, I remember I've seen forearms busted and you've seen bones poke out. Like you've seen some nasty stuff like that happen But well these shins that are break and it's again like these fighters. There's a career's pretty much done

Starting point is 00:40:31 You've seen it happen to like see it's fire than they're just like yeah, I think I think he's I mean I think he will attempt to come back But I think his is and I honestly think you should retire But he won't I mean if you break if you break your shin and it's clean, uh, and it should be okay when it feels right. I don't know. I was supposed to, but it's just, no, bro, it was, it's right here at the ankle. Uh, it's just a really odd place for it.

Starting point is 00:40:56 It wasn't like high up here. It was like down all the way down by his ankle and he can, I mean, he stood back right on the tibia. It was like, oh, yeah, it was gnarly. Yeah, cause it was a good fight though. That's really unfortunate. It was a good back and forth fight. It was, the announcers try to say that,

Starting point is 00:41:11 McGregor was just getting his ass well, but it was not like that. It was a good close fight. I thought they both looked great and it would look very competitive. And then that happened. It was really unfortunate. What's the, what's the most gruesome injury

Starting point is 00:41:24 you guys have seen in person? Have you guys ever seen anything? Oh yeah, so when I was really unfortunate. What's the most gruesome injury you guys have seen in person? Have you guys ever seen anything? Oh yeah, so when I was playing basketball, this was in junior high, I believe, and we were playing at this gymnasium that had concrete floors. So it wasn't like wood floors that have give at all. It was really cold, and one of my friends

Starting point is 00:41:42 was kind of dove out to get a loose ball and a defender landed right on his arm. And literally, like, I don't know if you call that a compound fracture, but basically, like it popped out of his skin and snapped in half and then his arm was hanging like this and his bones were out like this and he looks over at me, looks down and then he says,

Starting point is 00:42:06 he's screaming. Oh, he's screaming, he's like, which, you know, like if he's looking directly in my eyes, he's like, oh, and I'm just like, ah, we had this exchange and then I had to leave, like I was like feeling like light-headed and woozy, like I was gonna puke, because I've never seen anything like that before.

Starting point is 00:42:22 Basketball was mine too, how crazy is that? I was in, I was a sophomore and so we had just finished our game and Varsity was playing I was heading in the gym. I was heading over to you know like most games on Friday right have like a Nachos and soda area like it you can write up right outside the gymnasium or whatever that you can get stuff And so I just picked up some nachos and like a soda and I'm walking back and it's a fast break that they're coming down the doorway that I'm,

Starting point is 00:42:52 so I'm standing right here. The hoop is like right here to my right. I stop at the doorway because it's a fast break. I don't wanna disrupt anything by kind of cutting around. So my buddy and I are standing there waiting. And this dude, a big tall white guy, probably like six, seven or so white guy, real lean and he gets a fast break and he goes to do a 360 dunk and he plants his right foot to go do a 360 and his knee and foot stay that direction

Starting point is 00:43:16 and he spins and completely just it was all you heard the sound and his foot his foot was pointing the opposite direction and he's laying right in front of me and my buddy. Oh, no, you heard the sound. And his foot was pointing the opposite direction. And he's laying right in front of me in my buddy. I was really hurt. I'm not joking with that through my mind. I was so stupid either. I was managing the 24 in Hillsdale, and I'm at the front desk, and I hear,

Starting point is 00:43:36 blah! Like, first of all, a grown man screaming is very unnerving. It's terrifying. It's very unnerving. A grown man crying is also unnerving. I'll have. It's very unnerving. A grown man crying is also unnerving I'll have a story for that too, but this guy's like, and I turned to look and there was a guy holding his forearm It was this arm up like this with the other arm bone was sticking out and it was like in the movies where the blood just go Yeah

Starting point is 00:43:59 As he's turning so money Everywhere As he's turning so money Plot is going everywhere. How am I going to take one of those comedy horrors? Yeah, I'm like what the, it's I just stood there. Luckily I had a trainer there that had some medical experience and it ran over and then we call you know big. So what happened was he unloaded a bar improperly. So it flipped and it flipped and it landed on his forearm and snapped it.

Starting point is 00:44:24 snapped it snapped it after what are the reasons why you see me always put colors on the bar always all because I saw that and I was like oh yeah and the other the other time that this was believe or not this is probably more innerving this is when I had my gym I had this trainer guy that that would rent space for me and this was terrible he was going through this really rough time with his wife or whatever and this trainer guy that would rent space for me. And this was terrible. He was going through this really rough time with his wife or whatever.

Starting point is 00:44:48 And I guess he, I don't, this I found out later. I guess he found out his wife was leaving him and just having it with another man. Anyways, at the front desk and one of my female trainers walks up to him and she's like, are you okay? Like come give me a hug. He goes to hug her, loses a shit and just,

Starting point is 00:45:08 whoa, whoa, whoa. Starts crying? Bro, I don't know what to do. Like when you hear a grown man cry like that, I'm in the back and I'm like, oh, I gotta leave the building. Yeah, I can't, I don't know what to do. I feel uncomfortable.

Starting point is 00:45:19 Was it you that was telling us, was it you, what told us about that? They actually for scary movies they use Baby screams and cries that you know, I don't know. Yeah, I know that yeah So I guess there's something like like Unnerving about a baby's cry or scream When you hear that and scary movies they intentionally always use like a baby's like cry or scream I don't know that yeah, I wasn't you then somebody else was telling yeah

Starting point is 00:45:41 like cry or scream. I didn't know that. I didn't know that. I wasn't you then, somebody else was telling me yeah, I've written that. I've written the same thing. Yeah, what did you do? Have babies and make them cry? I don't know, I don't know how they,

Starting point is 00:45:49 I don't know where they come from. I don't think it's hard to cry. Take a candy from the baby. Quick, get the recorder. Yeah. Yeah, it is a nerving to hear that. You know, back to the nutrition thing. So you guys are cooking meals for each other.

Starting point is 00:46:01 You're not working out. Are you eating shitty too? Are you eating good? I wouldn't say I'm, yeah, I'm eating shitty. Yes, I am. Sure. Okay. I'm not eating good. I like how you tried the life for us. Yeah, you know, I was gonna try and life for our audience to make them make me feel better a little bit No, I mean, I'm not that bad, right? So what? Yeah, what does shitty mean? Yeah, so shitty means I'm missing my macros I should be eating and I'm making poor choices sometimes. So like a day for...

Starting point is 00:46:26 Are you eating cake? No, no, I didn't eat cake on this trip. I did have some ice cream though. Cheesecake. Like a day would look like this. Like I wouldn't eat until two o'clock. And I would have cup of coffee that would normally be it. I know I'm not being active, so I know I don't need a lot.

Starting point is 00:46:40 And I know I'm probably gonna make great food choices. So I a lot of times would skip breakfast that everybody else was eating. And then at like two o'clock, I'd eat something, I'd eat a sandwich, right? And I'd eat like a jalapeno cheddar roast beef type of sandwich that's got all kinds of sauces and dressing and cheese on it. So, and I have chips with it.

Starting point is 00:46:58 And then dinner time, I would have something like ribs or let's see what else everybody, I'm trying to remember what else. I mean, one night we did have pizza. So yeah, I did not eat I did not eat good I did not get enough of my protein intake that I should have been doing I will made some poor choices But I also was mindful of the calorie intake because one of the things I've learned to do is I've gotten older when these times happen I Can really easily

Starting point is 00:47:21 Allow a trip like that in the past to snack and eat whatever, enjoy. Breakfast when breakfast is being served, eat candy in between something, also have dessert and not only miss my macros and eat bad choices but pile it all on and also not work out which can be really dangerous, can really set me back for a week. So I really, I mean, I didn't do a lot of damage considering- I do the same thing, I'll eat worse, but I will eat less. Yes. That which makes a big difference.

Starting point is 00:47:47 Rather than eating worse and more. And that's what I would do. So in the past, because of my insecurity of never wanting to lose weight and lose muscle, I was so concerned about losing muscle that if I decided to eat like shit, I would just over and dolech. Because my all I thought was, oh God, well, let me make sure I get my protein, make sure I get all my calories, and even though I'm gonna eat like trash

Starting point is 00:48:06 and not work out, at least I won't lose muscle. So that was my fear that where I do not subscribe to that philosophy anymore whatsoever. Well, you know, the cool thing about Hawaii is the good, there's a lot of easy, healthy options because the fish is just absolutely incredible. The one thing that I'll eat there when I'm there is, and this is like a comfort food,

Starting point is 00:48:26 is there local moco? Oh, I hear. You kept the hype in that. Oh, every day, man, the patty and the rice, and they get the eggs and they put the... Yeah, I pressed it a bit, because it's like, I'm not real good with bread and gluten all that stuff,

Starting point is 00:48:38 but I was like, you know, whatever, dude, I don't want to be like a pain in everybody's ass all the time with us. So I was like, oh, eat the sandwich, you know, and I'll eat this, you know, egg sandwich the morning and then oh my god I would just totally would roast me like midday. I was just like acid reflux like crazy There's like popping like Thumbs up There's a couple times where we're there and Justin when we're hiking, you know, he'd like have to like you know

Starting point is 00:49:02 Stumble for a second and then like something with all of his pocket, it'd be a thumbs up. Or on the beach, you know, leaving a trail of tea like running a ton, dude. Yeah, I feel like you guys, so if I'm vacationing or I'm hanging out with you guys, I always eat a lot tighter, right? But when I'm with my buddies who do not die, do not eat clean whatsoever, I tend to go with the flow.

Starting point is 00:49:20 Oh, you ordered pizza, I'm eating pizza. Right. Oh, you brought dessert out, I'm gonna have dessert. I'm gonna enjoy my week. I'm not gonna be the health nut guy that I was, oh, that's gonna make I mean pizza. Right. Oh, you brought dessert. I'm gonna have dessert. I'm gonna enjoy my week. I'm not gonna be the health nut guy that I was, oh, that's gonna make everyone feel guilty of eating. I'm gonna indulge with them and have a good time. Be mindful.

Starting point is 00:49:32 I'm gonna have two slices of pizza instead of being an asshole and eating eight, like I would have in the past, you know, or putting away the little pint of ice cream instead of crushing the whole thing. So I did things like that. Why pay for it now? So it's like I have to like go back to stuff that's like easily digestible and healthier options.

Starting point is 00:49:49 Otherwise, like, I'm just gonna be suffering. I know you guys do. So when I come off a trip like that, I can't wait to cry crave like, oh yeah. Home cooked food. We were just like, I can't wait for you. We're dialing this in. Oh yeah, I was done. I was done eating out.

Starting point is 00:50:01 I was like, over it. I needed to have, right. And here's something I did that I haven't done a long time. I tend to bring a lot of, like I'll prepare, right? So I'll have my... Yeah, we supplement it out this time around. So I forgot to bring the green juice. Which is it?

Starting point is 00:50:15 Which I was relying on too, because Sal's always the guy that brings the stuff. So I didn't bring it and it's so valuable when you're not eating a lot of vegetable. Now can you tell the difference? Oh, you can. Oh, you can. So I started, I would ask for sides of vegetables,

Starting point is 00:50:30 but it was like a stir fry. It was hard to get like just plain, you know, vegetables. There was a lot of options. No, so, and I didn't have the green juice, and I could totally tell. Yeah. I could tell a big time. We're mostly digests in your stool,

Starting point is 00:50:42 like we're energy above. All of the above. All of the above. All of the above. So if I don't have vegetables just doing a serving or two of the green juice, now vegetables are better. You're always better off eating real food, obviously, but in replace of nothing, like if I don't have enough vegetable.

Starting point is 00:50:56 So I noticed, I did notice a big difference. I noticed it throws off my stool timing and everything. I'll be my pooping schedule will be off. I won't be regular like if I'm not going to have that. We sound like old. Okay. Here's my poop schedule, look. Yeah.

Starting point is 00:51:13 Took you guys through this real quick. Hold on, my alarm's going off time to poop. It's that time again. Yeah. Hey, it is true. I'll tell you what, if you, anybody who's in there, I'd say probably, you probably start to figure this out by the time you get in your mid-30s.

Starting point is 00:51:25 You start to realize that there's a time. There's times you go to the bathroom. You don't want to miss your windows, man. No, you're going to pay for it. Yeah, absolutely. Directions, barbecuing, and pooping, I think that's like the three things that like dads like you. That's the thing, right?

Starting point is 00:51:37 You like gargity-wise. Indigestion, and yeah, that's the almost problems. Like, dude, come on. Hey, real quick, thanks for listening to this podcast, but go check this out. Go to brain.fm-flash-mind-pump. This company makes songs and beats that change your state of mind.

Starting point is 00:51:56 Actually, change your brain's wavelength so you can do meditation, you can do focus, and much more, it really works. And if you go to that link, you actually get a discount. Again, brain.fm forward slash mind pump. All right. Enjoy the rest of this podcast. First question is from Sally Spicer. What's the best way to train for pull ups? I'd really like to be able to do a few without having to use an assisted pull up machine, but don't

Starting point is 00:52:22 know how to get there. Yeah. So the advice I'm going to give right now for getting better at pull-ups is applicable to any single movement or exercise that you really want to focus on and improve upon. So the old thought process was, well, I'm just going to make sure my back workouts that I do pull-ups first and that I progressively overload. So once or twice a week, I'm going to gonna do pull ups and that'll work a little bit, but it's not nearly as effective as what I'm about to say. Practice pull ups often. And when I say practice, I don't mean workout.

Starting point is 00:52:54 So I don't mean you go and do a bunch of pull ups and to fatigue and get sore. What I mean is literally every single day do a few pull ups. So let's say you can max do 10 pull ups. Let's say that's your total max amount of pull. Let's say even less than that. I think it's probably,

Starting point is 00:53:09 a lot of you ask for three. You do like three. That's fine. So let's say you only do three pull ups. Well, four or five times every day do one. Yeah. That's it. Literally put up a pull up bar in your doorway

Starting point is 00:53:19 and do one pull up and then go about your day and then a few hours later do it. And so you're practicing constantly this kind of lower to moderate intensity activity. And what you'll find when you do this is you get really good, really strong, really fat. I've done nothing more effective than this. Well, I'll add one more thing to that

Starting point is 00:53:39 that kind of blew my mind when I started to do this later on. I never thought, so when I wanted to get better at pull-ups in the past, I used to do this thing where I started every workout with pull ups and I would just try and get as many as I could and I just keep trying to add to that, right? And increase the frequency of how often so it was like every start of every workout.

Starting point is 00:53:56 That was a strategy. I never thought to do this, especially when I was only able to do three to five pull ups to load that. I thought, I'm only doing three to five. My goal is to get to 10 or 20 or 30. Why would I load three? Then what? So I can only do one.

Starting point is 00:54:11 But boy, does that, I tell you what, if you can do three pull-ups, just your body weight, but you can do maybe one loaded with 25 pounds or more, practicing with that every now and then, if you compliment that to your increased frequency. So if I, in a perfect world, someone that are main goals to do, get better at pull-ups, the first advice I'm giving is exactly what you said, get a pull-up bar in your house.

Starting point is 00:54:34 Every time you walk by the pull-up bar, jump up, do, you know, a few less than what your total max normally is, and do that multiple times per day every single day. And it's not a workout, you're pregnant. No, that's it. It's all you don't, you jump up. If you're, like you said, if your max is three to five, you jump up, you do two real quick, walk away. Right.

Starting point is 00:54:26 You know, come back. and do that multiple times per day every single day. And it's not a workout, you're pregnant. No, that's it, that's all you don't. You jump up, if you're like you said, if your max is three to five, you jump up, you do two real quick, walk away, you know, come back an hour later, do it again, and just do that all the time, right? That's one piece, and then the other piece will be when you go into the gym, and it's actually, maybe it's back day, and you're actually training

Starting point is 00:54:58 your back, I would actually start it with pull-ups, and I would do it weighted, I would do it weighted, and if you can only do one, let's get okay, do one, rest for a solid two minutes whatever, jump up, do another single like that and get really strong with resistance on those pull-ups and then cut the resistance after you've been doing that for a month or two and see what happens. Yeah, and that's a little difficult

Starting point is 00:55:18 if you can't even do one pull-up, you know, because I do think that those are very, you know, applicable advice in terms of like frequency, but if they do have access to one of those machines where they can actually get assistance, you know, that would help in terms of like, you still wanna add the frequency. So whatever you can do with, like a bare minimum amount, amount of assistance, you know, get a few reps,

Starting point is 00:55:43 but do it, you know it consistently throughout the week. So that's something that you're teaching your body to get better at and you're gradually, you know, bringing that pin up so you do less and less, you know, if that assistance help. And also rubber bands, I just say bands are great for that as well. So here's something I did with, I had a client, a female client, very athletic. She never really did resistance training, but played a lot of sports. And then she said to me, when she hired me,

Starting point is 00:56:08 I really want to be able to do at least six pull ups. That was her goal. And at the moment, she couldn't even do one bodyweight pull up. Now she had big muscular legs, so she was like, you know, she had a decent amount of weight on her lean, but still it was challenging for her. So here's what we did, is I had her put a band,

Starting point is 00:56:24 I had to get a pull up bar bar put it in her when her doorways She put a band around it so she could step on the band It would assist her doing the pull-up and then she I told her to do one pull-up Several times a day every single day and she said well, what if I feel like I could do much more what if I get stronger? I said every week will reevaluate and add more but I want you to start with one I don't care how easy it feels All week you're only doing one. The next week, so in other words, I didn't allow her to progressively overload until a whole week

Starting point is 00:56:52 passed. Why? Because the frequency was so high that it would have been very easy for her to overdo it. So all she was doing was just practicing one, one, one, one with this band. And then the next week we evaluated and then I put Giver a lighter band. I think it was like no joke. I'm not making this band. And then the next week we evaluated and then I put Giver a lighter band. I think it was like, no joke, I'm not making this up. I think it was like 30 or 45 days later, she was able to do five or six pull-ups. Not even be able to do one.

Starting point is 00:57:14 So that's a huge, very fast progression, but the key is low intensity practice, don't work out, and then don't progressively overload for a little while. Get really good at this easy practice for a week or two, then add a little bit of load, and then continue that frequency. But you could do this with any exercise, by the way. Let's say you wanted to get really good at barbell squats. If you had a cage in your garage, and you did the same thing,

Starting point is 00:57:39 you went out there, did a couple reps, three or four times every single day, low intensity, your strength would explode on that as well. It's a really, really good technique for improving strength quickly. Your body is real good at a certain point. Next question is from Sharif Ibrahim 980. I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps?

Starting point is 00:58:01 Okay. So, so number one, there's value in both low and higher reps. You definitely want to cycle through both of them, especially if you're always training on one. But here's a general, this is not, of course, there's always a difference between individuals. But here's some general advice when it comes to building bigger arms.

Starting point is 00:58:22 Lower weight, excuse me, lower reps, higher weight for compound arm movements, lower weight higher reps for isolation arm movements. So let's talk about the triceps for a second. What would be a compound tricep exercise, right? Dips, close grip, bench press, lower, lower reps, higher weight, lends itself pretty well to those exercises. Isolation would be like a tricep press down, overhead tricep extension, a skull crusher. In those cases, lower weight, higher reps. What about the biceps? People obviously typically don't know of a compound bicep exercise. I tell you what, you do it, yeah, you do a palms back, right?

Starting point is 00:59:01 Supinated grip, chin up where you squeeze the arms at the top. That is a compound bicep exercise. Low reps, highway with that works really well. Then of course any other bicep exercise, curls, preacher curls, concentration curls, whatever, tend to do a little better with the low weight, you know, high reps. The other thing I would add that I didn't learn this until maybe midway into my career was the importance of manipulating the strength curve,

Starting point is 00:59:26 or in this case positioning of the elbows, right? So when you're talking about bicep and dry sap, where you position your elbows tends to change the strength curve. So where the weight is most difficult for the exercise, you'll see somebody do this and I was guilty of this, right? I would go over because I love the cable push downs and I would do cable wrote push downs and I would do straight bar cable push downs and then I would do reverse grip cable push downs and that's all the same for the tricep. Like the pronating or supinating of the wrist

Starting point is 00:59:56 have little to nothing to do with where your triceps are being stimulated or how they're being stimulated. It's pretty much the same thing. But simply by taking a tricep push down with your elbows position by your side and then doing something like skull crushers with the dumbbells We line down changes that strength curve and that in itself doing that. I saw a huge difference in the growth My arms for both bicep and tricep and we did a video on our YouTube channel Lawton's like one of our first videos when we're really bad But we gave this advice for bicep and triceps and we gave examples.

Starting point is 01:00:28 So if you go on to, I don't know what the title of it is, maybe Andrew can look up the title for this. But I remember it was when we used to do the video with all three of us together, we were at the other gym and I know we showed I think three bicep and three triceps variations that we would recommend that you do like. Most beneficial angles. Yes. And kind of manipulate that with.

Starting point is 01:00:48 Yes. Yeah, I would say for biceps, rule of thumb, you do an exercise where your arm is at your side, an exercise where your elbow is out in front, and then one where your elbow is behind you, triceps at your sides in front of you, and then overhead. I think that kind of hits everything. And if you do that throughout the week,

Starting point is 01:01:07 you're gonna get good variety in the movements that you do for your arms and you should get some pretty good results. Now when somebody says, I mean, they gotta be including shoulders in there as well because I'm always thinking about that. Well, that's a good point, just in another nod. Normally they're nod, but they should be.

Starting point is 01:01:22 Because I'll tell you, and I know where you're going with this, is like developing your shoulders, make your thighs and tries. It makes everything look way better. Yeah, especially when you get that definition in that those clear lines, I think, is, so don't neglect your shoulders and make, and there's so many different angles of approach for the shoulders, specifically, over those other two muscle groups. So yeah, don't neglect the shoulder. Here's one thing. This is an advanced technique.

Starting point is 01:01:49 And when I first heard it, I thought it was complete bullshit. But then I tried it. It actually works. Occlusion training. Yeah. Now, it's not going to replace your normal training. So if your normal programming sucks, then you can, don't worry about this.

Starting point is 01:02:02 But if you've got good programming, you're doing everything right, and you wanna squeeze out another no joke, quarter inch on your arms, which you will get from doing this, occlusion training is very strangely effective. And I say, strong, if you, if you're weird. If you're doing all the things that we just named,

Starting point is 01:02:19 if you're hitting the elbow positioning, like we said, you're incorporating compound lifts, low reps, high reps. If you're tackling all that, adding inclusion training once a week to that will help somebody who's listening right now. If you're not doing those things that we talked about, address those things first, that will help you develop your arms.

Starting point is 01:02:37 Next question is from Marco 0801. Our lifting belts necessary for heavy lifting. Everywhere I look look answers are vain Oh, you know when I was a kid working out I remember when I was a kid working out and I said I first started lifting My uncles would tell me you put a belt on it'll protect your back make sure you were about that's what you got No, it's it's not necessary now can you lift more weight when you wear a belt? Yeah, because the belt is this external form

Starting point is 01:03:09 of stability in your core. It actually makes your core fire differently. So when you're wearing a, especially a power lift for belt, the old body builder ones where they're skinny in the front, that's stupid, that's kind of wasting. That's like, you're using the belt, but then it's skinny in the front, so you're losing a lot of the effect. You want one that's the same thickness all the way around. Your core pushes out against the belt, which then creates the stability. And so

Starting point is 01:03:32 you can lift more weight as a result. And it changes the recruitment pattern. Your body will actually learn to stabilize better with the belt than it does without a belt. And then you get stuck in this loop like, I'm in, right? I started deadlifting and because I trained with, because Powerlifters taught me, they were like always wear a belt when you're deadlift and you squat. Now, I did it for a, I did a year with no belt and it still felt very strange to me

Starting point is 01:03:57 because I trained for 14 years. You know, have you worn a belt? Told different mechanism that you're working with. It is, but I mean, unless you're gonna compete with a belt, there's really no need to wear it. Now, unless you worn a different mechanism that you're working with? It is, but I mean, unless you're going to compete with the belt, there's really no need to wear it. Now, unless you want to lift more weight, but again, that looks cool for the people around you,

Starting point is 01:04:12 but it doesn't make any difference in terms of muscle development and stuff like that. I always have a hard time answering these questions, because these are tools that I think we all use, but I also think that we would admit that it's not ideal. If I was building the perfect avatar, right, so this client that I have a good relationship with exercise and food and it's healthy and strong and the attributes of this person or this avatar you'd want to have, one of them would be that they have no need for straps or

Starting point is 01:04:43 belts. I mean, that's just a fact. I would want my client that I'm building from scratch to be able to deadlift their max load without ever having to use straps. I'd want them to be able to squat their max load and not have to use a belt. Now the truth is we all grew up in an era where we utilize these tools just in less than both of us, but you and I probably a lot. And so every once in a while, you'll see me pull it out of my bag

Starting point is 01:05:07 and because I want to go after it and I want to lift heavy weight that day, although I would still recommend it to a client that it's not something that you need to do, unless you are in the sport of powerlifting and it allows you to wear a belt, and then it's advantageous for you to use it and train with it so you get good at it.

Starting point is 01:05:26 Otherwise, for the general pop, it really doesn't have a lot of value. And if anything, you have to be careful not to abuse it because then it could actually hurt you. Yeah, it definitely shifted for me. I mean, I was definitely wearing a belt in wrist wraps where something I used for power cleans quite a bit when I was training in high school and then going into college But it it was just one of those things I I had a moment there where I was trying to pick something up And I was doing some kind of like hard labor work as some kind of construction and I was just like I just had no strength Even like holding this object for very long and that really pissed me off And I'm like I was a hammer super disc. Yeah, it's like oh god this hammer

Starting point is 01:06:11 Just doors hammer like no, it's just a regular hammer. That's like you know It's not even like one pound guy Yeah, so like that pissed me off and so I was just, I'm over it. I'm never using these again. I'm kind of like a hot and cold sort of personality when it comes to that stuff. Like it pissed me off enough to where nothing is gonna be strapped, no belts. Like I'm gonna work my way back from nothing.

Starting point is 01:06:37 So I just started with the basics of carrying heavy objects like farmer walks and just squatting, you know, beltless into a point where I just, I'm comfortable now, like I can lift the weight that I can lift without any aids and that's where I'm at. That's my real strength. Otherwise, to me now, of course, on the other end of it,

Starting point is 01:06:59 I'm like, yeah, cool, but can you lift it without a lot of shit? Yeah, you know what's funny about that is that, so people don't realize this, but there's a skill to using a belt too. It's not like you put it on, and you automatically are stronger, you have to learn how to fire your muscles in order to utilize about, and what's funny about that is like, I bet you if we put a belt on Justin now,

Starting point is 01:07:19 he probably wouldn't be able to lift as well, as well as not a hard time with it, perhaps. Yes, whereas me, I'm stuck in that loop, we're wearing a belt, I feel stronger. Now, I did that with straps, with wrist straps. I took them off because I was doing judo or Jiu-Jitsu, and that's very grip heavy. And so, I threw them away a long time ago,

Starting point is 01:07:39 and now I'm very comfortable. But the belt, man, I've got this weird relationship with the belt where it's like, you know, it's just the same. It hugs you. Oh, I love it. It's like a friend. But no, man, I the belt man, I've got this weird relationship with the belt where it's like, you know, it's just the same. I love it. I love it. It's like a friend. But no man, I tell you what, if you want to be strong in the real world, use none of them.

Starting point is 01:07:51 If you just want to be strong in the gym, then use them. And that's true. It's even true for me. It's definitely not necessary. That's the question, right? It's beyond, it's beyond not necessary, but I think we always have to clarify because I know everyone's well, one of us posted a video and you see one of these tools. Hey, I thought my pump doesn't have a cable wrist

Starting point is 01:08:10 wrap or for bills. It's like, you're running. I mean, I got both those in my bag. I absolutely use those a handful of times throughout the year. I can't even tell you the last time either one of them and pulled out. I've probably got a video on my Instagram the last time that I actually used it.

Starting point is 01:08:24 It's just not a tool that I use. I want to be able to lift and squat a good amount of weight without any sort of aids or tools. Yes, do I pull it out when I'm flexing my ego or hey, I want to push a number that I haven't seen in a long time and I know it'll help me do that? Yeah, it comes out.

Starting point is 01:08:41 Yeah, you know what's really bad is you see like people like at home, Deepo or construction workers, and they'll wear, it's not like a weight belt, but it's similar, right? Where it goes. Yeah, and they have almost the shoulder straps that go with it, and it's just told them in place.

Starting point is 01:08:56 Really? Oh, that's terrible because you'll start to atrophy and lose strength because, so wearing a weight belt when you lift, it's like a set set and then you take it off, right? These guys are wearing them all day long. Yeah, you start to, you really change recruitment patterns and you're gonna have to be so dangerous about those core sets and the, and the, the screen,

Starting point is 01:09:15 the screens that people wear. I mean, they wear those all day long. And so you atrophy your core, which is arguably, you're one of your most important muscles in your entire body. So, silly, just to shave a half of an inch off your waist. Next question is from Shrumpf836. What is everyone's method for recovering faster from overtraining?

Starting point is 01:09:35 Oh, I got this down to a T for me. Two things makes a huge difference. So if I feel like, man, I'm going a little too hard. And typically I notice this because I feel it in my joints and I feel my performance are to decline. And so there's just I'll do this, this two things and it makes a huge difference. One, the most important is I make sure I get a really good night of sleep that night. And what I mean by that is I an hour or two before I want to be a sleep, I wear blue light blocking glasses or I turn off electronics.

Starting point is 01:10:08 I'll use some of our sponsors products like the, like the, you know, Ned mellow and maybe they're sleep products, I'm like that to, you know, wind me down. I'll make sure the next day I don't have to wake up super early. That's number one. Here's number two. And this changed a lot for me through my lifting career. I used to think sitting down in the couch

Starting point is 01:10:28 and relaxing all day would help me recover faster. It's actually, it didn't. In fact, what helped me recover faster was being active. Not hard active, but like stretching, trigger sessions, doing mobility work. I mean, dramatically improved my recovery. I couldn't believe the difference.

Starting point is 01:10:47 So it's like, oh, my legs are over trained a little bit. So what I'm gonna do today is I'm going to stretch them, do some body weight squats, some single leg toe touches, just kind of throughout the day, move them. And boy, that'd make a difference in my recovery. So I have things that are like perfect world, money doesn't matter, have access to all these things, what do I do?

Starting point is 01:11:07 And then I have like the big rocks, right? So like big rocks are hydration, sleep, high protein Mobility, right? I can do all those things. I don't need any tools. I don't, doesn't cost me a lot of money to do that I stay well fed hit my protein and take I supposed to drink a lot of water me a lot of money to do that. I stay well fed, hit my protein intake, I'm supposed to drink a lot of water, get down and do some good mobility work to mobilize myself and then get good rest. That is the fastest way to record. Now, there's a lot of cool tools out there and things that we have access to that I love to do. In a perfect world, I get a deep tissue massage that night. I use the infrared sauna. And then all the other things that I talked about with hydration and making sure I'm getting enough nutritionally.

Starting point is 01:11:49 In the perfect world, I'm doing all that. Like I get the deep tissue massage, I mobilize, I infrared sauna. I also get all my nutrition I need in hydrate and sleep. And then that's like the best recovery. Now the reality of it is not all the time. Can I put string all those things together? But the first big blocks, it has to be getting enough fluids, staying mobile and active, which was a game changer for me

Starting point is 01:12:13 because I thought the same way too as a kid, I used to hammer my body and think, I don't wanna move anymore because I don't wanna burn anywhere in college. I want all those calories to go to recovering and building muscle, that was my theory. And that's terrible. And being active and mobilizing and being flexible

Starting point is 01:12:29 and doing that, getting the joints moving through full range of motion after you've tightened everything down for an hour is one of the best things you can do to speed up recovery. So that is something that has changed over time. And then just making sure that you get, you get your adequate, pertaining calorie intake after a hard training session.

Starting point is 01:12:45 I just got to think that when you overreach like that, the body needs every bit of your macro targets and some on that time because you are, it's been hit harder and it has demand for more. So making sure that it's well fed after that. Yeah, just like you guys, I mean, it's really like sleep sunlight and light movement. And so you get a lot of that from like just going outside and

Starting point is 01:13:06 like I'll go for like really light hikes or walks and kind of try and absorb as much of the sun as I can. Get in some mobility and express the joints that I know that I want to take them through full range of motion just like and get more blood flow throughout my body. But really, it really amounts to that. And, you know, trying to get some of my heart rate down, like, after I've done it really hard, if I know I've had a really tough session, I'm like, oh my god, I think I over-dated a bit. Like, I really try to get into that calm state

Starting point is 01:13:38 as quick as I can, like, even after that, has helped me to kind of rebound a bit faster as well. Yeah, it's strange, right? It's the movement paradox. Like, you think too much movement or too intense a movement, I overreached my body's over train, it needs to heal. You would think no movement would allow

Starting point is 01:13:57 that healing process to happen faster, but it's not true light movement. Now, there are cases where no movement's better if you're really fucked. Like like if you really messed yourself up, yeah, you probably do want to sleep. Really poor line of cute injury. Yeah, but you'd know, like, you know, you would know that, you wouldn't be able to do anything else.

Starting point is 01:14:13 Otherwise, I remember specifically one time, I worked out, this is when I was a kid where I thought more was better. And I remember I worked out my legs so hard that the next day, this was over the summer. And what I used to do this, right? Every summer I was always like, I'm gonna gain 10 pounds by the time I go back to school.

Starting point is 01:14:30 It was this thing, right? So I would hammer the shit out of myself. And I'll never forget, I did this with legs, and I woke up the next day, and I was so sore in my legs that it was hard to get out of bed, and I had, and I'm like, but then that day I actually had this girl I was gonna meet up with, and you know when, barely, and I'm like, but then that day, I actually had this girl I was gonna meet up with,

Starting point is 01:14:47 and you know when you're a teenage boy, like, this is the same one you rode a bike. Like Miles does this. I could hang out with all of them. I could have missed, my legs could have fallen off, I would have found a way. I'm gonna go there, I'm gonna meet up with this girl. So I'm like, oh man, I gotta ride my bike.

Starting point is 01:15:00 She lived like, you know, three miles away. Oh, this is gonna be terrible. Whatever, it's a girl, so I'll do it. And remember I got on the bike and about half a mile into the ride, my legs started feeling really good, and I was right. And I was starting to kind of piece this together a little bit like, huh, am I gonna recover?

Starting point is 01:15:16 And then I thought, I'm gonna be even more sore tomorrow because I had to ride my bike so much. And I wasn't, the next day it was way better. That's when I first started kind of putting it together like, oh, I think movement, and then when it really sealed the deal where the trigger sessions and maps are symbolic. When I started doing those trigger sessions,

Starting point is 01:15:34 I noticed that I would just recover like crazy and I would be able to add more volume to my hard workouts because I was doing trigger sessions on a regular basis. So it's like this movement paradox, like more movement actually facilitates recovery if you've done too much movement, which is pretty straight. Look, if you like our information,

Starting point is 01:15:52 you got to head over to MindPumpFree.com. Go check out all of our free guides and free giveaways. Again, MindPumpFree.com. You can also find all of us on Instagram so you can find Justin at MindPump Justin, me and MindPump Sal and Adam at Mind Pump Out. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

Starting point is 01:16:11 and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a

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Mind Pump: Raw Fitness Truth - 1601: How to Build Big Arms, the Best Way to Train to Increase Pull-Ups, the Truth About Lifting Belts & More

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