Mind Pump: Raw Fitness Truth - 1608: How to Wake Up a Butt That Refuses to Grow, the Best Exercises to Blow Up Your Forearms, How to Add Shape to the Shoulders & More

Episode Date: July 30, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about what to do if quads always build but not glutes, how to get bigger forearms, good shoulders exercises besides pressing motions, and supplementing with DHEA for hormone balance and/or improved testosterone levels. How Adam is now reaping the benefits of ‘fat face’ and ‘prank wars’ with Mind Pump. (3:20) Mind Pump speculates on the future of CrossFit and the fitness industry as a whole. (11:40) How the stigma surrounding cannabis has changed. (23:58) Mind Pump Investments: Snapchat to partner with HBO Max. (28:35) Get on that Zbiotics y’all. (32:47) #Quah question #1 - What do you recommend for someone who has lazy glutes? (40:00) #Quah question #2 - How do I get bigger forearms? (48:32) #Quah question #3 – Are there any good exercises for your shoulders besides pressing motions? (53:09) #Quah question #4 – What are your guy's thoughts and understanding of supplementing with DHEA for hormone balance and/or improved testosterone levels as we age past 30? (1:01:52) Related Links/Products Mentioned July Promotion: MAPS HIIT and the No BS 6-Pack Formula 50% off!  **Promo code “JULYSPECIAL” at checkout** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Does CrossFit Have a Future? | The New Yorker Amazon endorsed legal weed. Will it now fight to make it happen? - POLITICO AT&T Adds 2.8M HBO And HBO Max Subscribers In Q2, Smashes Wall Street Forecasts – Deadline Visit ZBiotics for an exclusive offer for Mind Pump listeners! Visit LivON Labs for an exclusive offer for Mind Pump listeners! Why Your Butt Won't Grow: 3 Exercises to Wake Up Your Sleepy Butt – Mind Pump TV Activate Your Glutes & Accelerate Butt Development with Butterfly Floor Bridges – Mind Pump TV 5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide) - Mind Pump TV Grow Your Shoulders With The Rear Delt Cable Fly – Mind Pump TV Suspension Training Series - 3 Favorite Shoulder Exercises – Mind Pump TV DHEA - Mayo Clinic Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ian Smith - FREEMAN (@iansmithfitness)  Instagram Layne Norton, PhD (@biolayne)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered some fitness and health questions that were asked by listeners and viewers just like you. But the way we opened the episodes with intro portion, this is where we talk about current events,

we'll bring up new scientific studies, we'll bring up our sponsors. Today's intro was 34 minutes long. After that, we got to the fitness question. So here's what went down in today's episode. We opened up about talking about aging, how we all look a lot different than we did. Just seven years ago or so.

So, pictures are revealing. In fact, Adam showed us a picture of him and his wife back, I don't know, 10 years ago, and he looks like a baby back in those days. By the way, he's starting to look like a baby again today because he's been using caldera products. Now, these are all natural face serums and moisturizers that are very, very effective.

They're all natural. They make your skin healthy. That's why they make your skin look good. Go check them out. Head over to calderalab.com. That's C-A-L-D-E-R-A-L-A-B.com. Forward slash mine pump. Use the code mine pump at 20% off your first order. Then we talked about CrossFit. It's decline. And an article we read about Great Glassman, that was cool. Then we talked about Amazon backing legalized marijuana. That's great. We talked about Snapchat partnering with HBO. This might be a good move. Then I talk about my skeptical cousin who I finally got to try Zbiotics before a night out with the boys. And he is sold. Z-biotics is a GMO, so it's a genetically modified organism.

It's a probiotic that's been modified to produce things that break down the byproducts of alcohol, the negative byproducts alcohol. So you drink this, then you drink alcohol the next day you feel way different. This stuff is remarkable. In fact, they have trouble keeping it in stock. No joke, they might even have a stop doing commercials because people are buying it all up. Go check them out.

Go check them out. Head over to zbiotics.com. That's zbiot.itcs.com. Forward slash mine pump. Use the code mind pump 10 with no space. That's the number 10 for 10% off your first order. Then we got into the question. So the first one, this person's butt is not responding

to exercises like squats, wants some advice. There you go. The next question, this person wants to know how to get bigger forearm. So we talk about forearm training. The third question, this person wants to know if there's any great shoulder exercises besides pressing motions.

And the final question, this person wants to know all about the supplement, D-H- the supplement DHA and how it could help testosterone levels as we start to get older. Also, all month long, we're running a 50% off sale on two very popular workout programs. The first one is Maps Hit. Hit is high intensity interval training. The second program is a no BS 6-pack formula. This is a core training program. Both 50% off. Go check them out or just sign up at maps fitness products.com. Just don't forget to use the code July special with no space for that discount. Wow, look at Adam. Beautiful. Yeah. Look at that. Oh, I hope Andrew does a zoom in when you're up in bed.

I was talking to you the other day about how, like my thing was out, right? Jerry came back there and found it for me. So I'm, I'm, I'm restocked again on your, which one the moisturizer? No, no, I have, I have, no, they sent us more.

Dude, I'm not even lying. What a difference. I mean, look at his face right now. Stupid. Did I show you guys, I show you guys the the picture of Katrina and I oh my god that's hilarious dude oh when you guys way back yeah so okay first of all hey how did you describe like yes the person I look like I look like the fat kid shoots my Spanish teacher hey the audience all all the job.

Hey, it's a very sweet picture. I'll give you the picture, Andrew. It's really bad. Hey, was that, come on. That was a role player guys did. Yeah, if not, we're going to now. Yeah, yeah. You know, you speak Spanish.

You know, so you're punished. I mean, it's not, I'll be be able to. It actually made me feel good though, because, you know, when I look at the old, there's a picture I've posted before. There's no picture of Sal and I at your gym and I'm like, you know, I'm like stacked. You're stacked. And I have dark hair.

Yeah, you've got full, you have a full head of black hair. I've got hair and I'm jacked, I'm 10. Like, I'm like, damn, we look like 15 years younger and better and I'm like seven years ago. Yeah, but this one is like, this picture is 10 years ago, and this is when not long after Katrina and I first met, we only been together about a year in this picture, and I'm still in the thick of cannabis,

the cannabis industry, and I've got to be sitting close to 20% by this before my transformation. Transformation. And then you can even see her, like she has no definition in her arm. This is before, so remember, we were together for three, almost four years before I got a hold of her diet and training.

The beginning, it was just like, you do your... She was just doing, she was running and just doing... Yeah, like her thing is like, she's always been in shape. Like she's never been really athletic. Yeah, and athletic. So her way of getting back in shape, if she kind of fell off a little bit would be, oh, just go run five miles. A few times a week, do all her pli getting back in shape, if she kind of fell off a little bit would be oh just go run five miles a

Few times a week do all her plyometric hit type training inside the gym and I never say and I mean, I've learned I mean, I'm by time I'm 30 when we're dating right I've already dated enough to know like don't you know Don't overstep and if she asks for it, then I'll give my opinion if she doesn't Then who am I to say that her way of training is terrible, right? So I never. That's great. 10 years later, she looks even more.

Oh my God. And after a baby even, right? So I was sending that to my buddies and like, so you, you are now reaping the benefit of what a great picture. You are now reaping the benefits of fat face. You know what I mean? You had, you store a lot of body fat in your face. And so what happens as you're

searching the corner of your face? Yeah, because as you age, your face is fatness. Yeah, but that's how you're leaning. I'm lean right now. So that's part of the deal. It's like, I'm, well, you know how good you're gonna look when you're 60, 70?

Yeah, I'm gonna look like a 70. When no one gives a shit, when you got hair growing out of your ears and your nostrils, somebody that'll have this narrow looking in your jaw jawline finally. Well, it motivates me with this. Like if you look at like your grandparents, your parents, like in terms of like,

you know, wrinkled skin, I mean, dude, my side of the family like prune, like, like, yeah, especially, I mean, my poor grandma, she's like almost like 98 now. Wow, 90, yeah. You know, one of the things I noticed about the Caldere Mourning and the Elses, I was starting to get kind of this like puffy,

dark circles under my eyes. I like, could totally see that. And that is like eliminated that. Wow. I noticed a huge difference. So, to your wrinkles and the dark circles, like, yeah, I mean, gotta maintain this whole youthful. I mean, I would have never,

I would, you would never catch me doing some shit like this. No, no, no. I mean, I'm in a way, I'm in a way. Well, it's no way. The formula promotes skin health. It's not like a pretend coverup, or chemical that makes some weird.

You're right, yeah, it's not a trick. Yeah, all you're really doing is improving the health of your skin, which means it's gonna look healthier, which is good. That's a good, it's different than some other things that people wear. I know people will use hemorrhage cream under their eyes.

What? You don't know that? I've never heard of that. So don't people use like bees and like sting themselves? Yeah, they're like, yeah. There's be venom therapy. And then so preparation age right? That's the thing a little better than stinging yourself. Yeah, the cream you put on your your hemorrhoids

And it what it does is it's a vasoconstrictor so it shrinks the hemorrhoid People will put it under their eyes because it does the same thing. Yeah, and it induces this like tightening effect Just don't go grab one that's already interesting Baby rashes to not pressure preparation. Oh, yeah, you don't put that in that's already interesting. Is there anything you thought, do they have for baby rashes too? Is there anything or not? Not pressure preparation, I don't put that in. Decittin, that's what it is. Decittin is different.

Do I ever tell you guys the decittin story that I did in my sister? Did I ever tell you that? Yeah, that was me. Do you remember that? You remember that story? You don't remember that? So when I, I mean, I know you guys went through this phase.

For sure, if you're, I mean, we have siblings, right? And definitely when you're the oldest, I think, or at least I think, the most kids go through a phase Where you do pranks on your sibling in the night, you know like when that was funny to like get up in the middle night The shaving cream and then slap in the face and you know We would go get my sister and her friends bras and panties and we'd freeze it in the freezer and like We're just like that one your cousins or something the apocalypse was

Oh, yeah, that was my little brother. I did that. Don't bring that up. Okay, yeah, I'm still, I feel like I started for life for that one. He's still trying to get over that. But so anyways, we were, I was on that kick of like the shaving cream and tickling your face

and then making you do my sister and her friend were over a one night, I was like, oh, saturday or sunday. And there was no shaving cream. I remember they were like, dad asleep, it was me and my buddy and we're like, oh, Saturday or Sunday. And there was no shaving cream. I remember they were like, dead asleep. It was me and my buddy and we're like, oh, we gotta get him and we're like, going through the cat, what can we use? There's no shaving cream.

It's like, here's this decitant cream, right? For baby rashes. Oh, wow. So he squirt the decitant? Well, she doesn't, she's mashing it on her face and she doesn't wake up. So she sleeps all night long with like this. And so she woke up and her like,

side of her face was all bleached. Like it, cause it's like really strong. Oh my God, I was so drunk. Yeah, Monday my sister didn't go to school today. She was cool, cause you like, let's ask if her face was bleached. I had, so I never, I imagine you guys are still close.

Yeah, I didn't do this. And I always tried to avoid getting into prank wars with my buddies cause guys can get really fucked up. Escalades real quick. Yeah, it goes too far. But anyway, I had a couple buddies that got into this prank war with each other and I guess one of my buddies got into his, he had a jar of Vaseline in his bathroom and he mixed in what's it called like a Vicks Vaperub in the Vaseline and mixed it in there and so the guy goes to use the Vaseline

to take care of himself for whatever. And ended up going on the emergency. Oh wow. Because he didn't feel it at first and he's going to town. And then all of a sudden, burn, what the fuck? And then imagine the embarrassment. Oh, I mean, at first it's cool.

Right. Yeah. It is such a burn. This is great. Wait a minute. I got in trouble for doing icy hot in my sister and her friends panties. Like we did that. Wow.

Yeah. Come on. Yeah. How do you have a relationship with them? I know. We did that. I remember I got another trouble. I got in trouble from my parents.

So we used to, as kids, we took turns on setting the table doing dishes cooking dinner My parents were smart. They like contracted everything out to it They're not contracted. They delegate it out to us to do all these chores and stuff, right? So One of the one of the days that I set the table when you set the table You also poor water glass of water for everybody and I filled it with vinegar on for everybody instead of water So when you take that big swig of water, it's all over the food there, like that's so. Controlls that one too.

You were mean, dude. Yeah. No way, dude, come on. I like Justin. I live down the country. You had to find weird shit like that, dude. Justin's pranks, the ones he told us are just playing mean.

He was a kid. Oh yeah. He's like, here's a prank, throw rocks at someone. Yeah, throw stuff at someone. Like basically yeah throw stuff at somebody and admit like like basically like I told you about the brownie or like you put dog poop in there. Yeah, put dog shit in between and then the kid goes oh my god Yeah, that was terrible like okay, so that that's worse. Yeah, I'll admit that I was worse Did you guys read the article that Jackie sent over this morning about CrossFit. I did. Oh, you read it. Good. Yeah, I did. It was really good. So I didn't know that. So CrossFit was already on the decline in the U.S. We knew this. Then the pandemic hits

over 20% of their boxes shut down. Yeah. Completely. Yeah. Shut down. Which is actually... We speculate that was going to happen. Which is, you know, it's actually, I thought about it. I'm like, a lot of fitness companies got hammered. I mean, some of the biggest things- Yeah, I think a good thing to Google, because I agree, I drive away, I jumped on the what you're about to say right now,

but then I thought, you know what I should do is Google and maybe duck into this for me. Like, generally, yeah. What percentage of gyms closed during the pandemic? And if it's around 20% to 70%, then it's just followed the same thing. Right, right, they follow the same way. And just say, it's around 27%, then it's just followed. It's like, right, they follow it. And just say, why?

It's not a fair, yeah. But what they did is they were talking about how great glassman, and by the way, I've seen some of the stuff that they said that he tweeted or wrote that they said was so terrible. I don't think it was that bad. But there's allegations that were separate from that that did sound. Yeah, the stuff was in the culture that was sort of being drummed up. And sounded like it could have been.

Yeah. So it was sold at just a new guy, right? Or a new, yeah, I think he sold it for 200 million. Is that what he sold it for? I don't know. Yeah, I think he sold it for two. I know it was valued at over 100 million going into the pandemic.

I don't know if he got his 200 million for it. But I know he stepped down. He loudspeed someone else. What did it say Doug? One in four. So a quarter. Yeah. So I mean, that's right on trend then.

So it's not that big of a deal that many close. Yeah, I think part of what would protect CrossFit would be the average low overhead of each box. For sure, right? Yeah, there's anybody that, I mean, and how quick you can pivot. I mean, if I was running a CrossFit box, it wouldn't be that difficult to quickly pivot

to like zoom classes to my small community. I mean, I don't know what the number is, but I imagine you only need about 50 to 100 at most paying members to have a pretty, that's exactly right. I would imagine that fitness businesses that were high service, high dollar low volume were more resilient.

Yeah, and then on top of that, my buddy who, we have several friends that own CrossFit gyms, they moved outside quickly, so that wasn't on- Which would have been harder with a big box? Yeah, totally. California, when you have classes that are 10 to 12 people on average in a class.

Well, I heard too that a lot of those were getting re-zoned and so they were like focusing more and getting retail spots. Like that was a big push for time. Oh, really? Yeah, they were moving on to retail locations. Well, here's your... There's not, yeah, that couldn't have been

beneficial in a small penny. And then here's the other thing that a lot of people, I guess, don't talk about, which I don't think we'll see statistics on because nobody will admit it, but if you own a business like a gym and you've got your local or state government saying you have to shut down and you have 50 members who are paying a high dollar fee or whatever, it's much easier to, and you know them personally, right?

So when you run a big box of it, you don't know everybody personally, and there's so many members. When you have a small facility, 50 to 100, and you're the owner and you're the L tummy, know them, it's not that hard to call them and say, hey, here's the deal. You can still work out.

We're not gonna say anything. Come in, we got the, you know, windows covered, or we're gonna do our thing. I'm sure there were a few facilities that did that in order to stay afloat, because there's also a demand. I'm sure there were a few facilities that did that in order to stay afloat because there's also a demand. I know a lot of people are like, just let me work out.

Like I wanna just work out, I'll take my risks. So did this article kinda go over like their new direction, like what they're gonna focus on? Like you know, because they have the game still, they obviously wanna keep going boxes. One of the biggest falling out outside the sexual accusations and things you said was that CrossFit was not doing anything

like during the George Floyd situation and that they weren't doing their part for social justice. And so the new CEO has got more initiatives in that direction than the previous one, which will be very interesting because a lot of people I know in the CrossFit community are libertarian. And because that's great glassman, that's his political philosophy, right? He's a libertarian and I think he's openly about it.

In fact, a lot of the stuff that you surface later on with some of his harsh criticisms of other people and their thoughts and political views within the community. So really interesting to see how that's going to depend on. Now I do know that over 300 of the Crossfits wanted to de-affiliate, if that's a word, from Crossfit. 300? Yeah, over 300.

And less than half of them followed through on it once classmen was step down So there was a bunch of people that said they were going to you know Deaffiliate is that a word Doug or unaffiliate would it be? I don't really yeah, I think would be unaffiliate. I don't know. Oh, well, you know we're all over my you know I don't know that for medical Yeah, it's not too good. Yeah, it're pretty bad. Yeah, it's very interesting. Yeah. It's really interesting.

This is an interesting time for companies. It's an interesting time for fitness, really is, because I also am just so intrigued by the movement with the Pelotons and mirrors and tonals and this at-home streaming model. And you know, it's really, I don't know, I think they're different people, right? So I had this discussion with my uncle about that long ago about, you know, the streaming community at home, video type training client and then the like gym goer

crossfit type. They're very, very different people. Like I think of like the person who wants that at home streaming is all about convenience. They're not so much the consistent hardcore training people. No, they're very, very different. Think about very momentum-based. Some of the main reasons why CrossFit did so well, I would say the number one reason, there's a lot of reasons, but the number one reason is the community. You're showing up and you're working out with other people and you're in this environment,

which is impossible to recreate. I mean, to some extent, you can have some of that, but it's not the same. It's like built in accountability. You know, and that's, I think that's where they really like thrived and succeeded. It was just that, you know, you go in there and it's everybody is really bought in and it's a culture.

I'm not affiliated. Thank you, Douglas. Now, that being said, I do think that the pandemic and the force shutdowns and all that stuff, I don't think it permanently completely changed the fitness industry, but I think its effects are gonna be long lasting. I think in some ways, there's gonna be some changes

that are gonna, that were induced by it that are gonna stay and stick around. And one of them is this, because here's the thing, fitness companies were reluctant to invest capital into digital workout programming or this distant zoom type of workouts. They were reluctant because what they were doing was working. But what the pandemic did is it basically motivated them

to invest capital and risk capital in that direction because now they see that they have the security. Well, I think the future looks for fitness. I think every, and I think you'd be naive to not find a way to give your members both options. I think that is the future. I think because of what happened in the pandemic and we had to go that route,

I think there's a lot of people that said this sucks and I can't wait till the gym opens, but I do think there's a good percentage, whether that's 25% or 50% I don't know, but I think that's still a large enough percentage of people that said, wow, this was actually really convenient, nice, and you know what, I would like to have this option

that if I can't make it to my CrossFit box, or I can't make it to my UFC gym, or that, that I could, you know, I can do it at home for the same price that I pay right now for my current membership. So I do think that the consumer is going to expect that in the future for all births. I agree, and I agree, I think that the,

the what happened during that time also pushed companies to invest in distant learning. You know, think of all the industries that got hit the hardest. Education was another one that got hit very hard. And you saw this huge rise. I don't know what the numbers are.

There's a huge spike in parents, homechooling and in parents looking for alternative educational You know methods that are distant learning or digital and I think that also is going to be permanent I think there's gonna be permanent changes there as well and it makes sense It'll all of it makes sense, you know It we're all reluctant to change what works But and now we have all this new technology that really allows us to try different things. But everybody's a little scared because what they were doing was working before.

But because of those the laws and they were forcing people in that direction, I think you're gonna see more and more now investment in those areas. And you know, we speak of the pandemic like it's past tense and over. We are seeing now places start to re-implement lockdowns, you know, sporadically, it could happen again.

It's crazy. They couldn't, I don't know how people are gonna stand for it. I don't know if people are gonna sit by and just be cool with it again. But let's say they are, didn't LA just do it? Not shut down, but rather, it's just mask mandates. Masked man. Yeah, so, but if it goes in that direction,

I think these companies are like, look, here's a deal. This is our Achilles heel. We need to be prepared next time because, man, if you were a gym, you were caught with your pants down. What do I do? I can't do anything. I feel so blessed that we built what we built when we built it because, I mean,

if this was any other time in my fitness career, other than this mind pump time, it would dramatically have hurt me. Whether I was a private trainer or if I was a manager for a big box gym, like any of those positions that I've held, or a boot camp owner, all of the above, boot camp business, probably the only business

that probably would have been maybe okay because it was an outdoor thing that I probably could have figured away out, but that also was one of the, when I think of the least profitable things that I've done, it wasn't the most profitable thing that I did of any of this. Oh, I know what I thought a lot about, what would I have done if I owned my studio

during that whole period of time? And I know what I would have had to do, and it would have been a speak easy. I would 100% have to go take that. I'm serious. I'm serious. Well, you're in a situation where you have to support your easy. I would 100% have to go to the other guy. I'm serious. I'm serious. Well, you're in a situation where you have to support your family.

Yeah, yeah. You have to maintain what you're doing. And you give people the option. Look, here's a deal. I know that there's this thing going on. It's totally up to you. We can take this risk, but I'm willing to train you. But we're gonna have to do it.

Hush, hush. And you're gonna, I'm gonna speak it in the shower behind you. Are you still following in smith and those guys over there i mean boy he has he racked up the fines and i know their battle i know that we we donated some money their way and their whole new that i think coming up real soon i think it's a lose lose for that local and state government i think going after him and trying to make an example out of him is going to hurt

the political leaders in a political way it's gonna make to make them look like big, tyrannical, boy, to your point though, it's lose, lose though, to not do anything about it, then they would have everybody would revolt then, right? Like, if you don't, if they don't try and drop the hammer on them, and he gets away with all of that, don't you think that would also cause everybody go like, oh, okay, I see, this is the, this is the formula to basically say F you to government and how you can get away with it. So it is a lose-lose.

And, you know, so they look bad if they come down on and it's a fight that but then they look weak if they don't do anything about it. It's a situation where they gotta pick the lesser of two evils. Like, what do we do, which one's better? And, you know, here's the other thing, like, when election season comes around,

these politicians, like I always do, they're gonna pander and it's gonna be very different. Okay, here's your example, right? So we don't have an election in California for governor, but we do have a recall that got voted, so our governor now is at risk of getting kicked out, and boy, is he acting differently? You know, I mean, very differently.

Because- It's actually working. Because of that situation, all of a sudden, he's like, oh, free stuff for everybody, and here's a deal, and I'm sorry. We're gonna implement this new thing of a sudden, he's like, oh, free stuff for everybody. And here's a deal, and I'm sorry. I implement this new thing. Yeah, it's like, yeah, okay. Yeah, so I want to see, I want,

I'd be interested to see what this all looks like when, it's just like always, when election season comes around, big smile. Did you guys see the article that came out about Amazon, fully backing the legalization of marijuana? No. Oh, yeah. Yeah, I mean sure a lot of their creative programmers probably. Well, I mean they weren't they were one of the first people that came out and said they weren't going to bust anybody as long as you weren't high on the job. Yeah, I find it interesting because they're in the

shipping business and they're obviously one of the leaders in that. And I would make a small bet that there is a lot of marijuana that gets shipped from California to all over the United States. And then being- With Amazon? Not with Amazon, maybe right now, but just in mail in general,

but if they have the access to do that and they're pushing for it to be fully- A station. Waiting for federal legalization and then crush crush think about that. Oh yeah. Think about buying it. You know cannabis edibles online through Amazon, what a huge next day. I think if you are in New York and you want California marijuana tomorrow, you know, right after someone, you know, cropped it and wanted to get it over there. I mean, we know that's happening right now anyways. And that's been going on for a long time. We're shipping cannabis across United States.

It's a very profitable business for drug dealers. And if Amazon becomes a first service to come out and be pro marijuana and actually help lobby against that, or lobby for that, and then they become the main source that everybody uses. Dude, I was watching this movie last time. I was on it there for sure. And it was in the 90s, everybody uses. Dude, I was watching this movie last time. I was in the movies, I was there for sure. And it was in the 90s, this movie was depicted,

and it was like the mid 90s or early 90s. And the kids were smoking a joint, and they were all like, oh fuck, nobody catches or whatever. It's so weird for somebody, like in our age group. Oh yeah. Okay, literally, if I want cannabis here in California, I go on my phone, I go on an app, somebody drives it to my fucking house, hands it to me,

and I got like better weed than I'd ever seen in my entire life in the 90s. It's such a strange switch. You know what I mean? Literally in the 90s, you were freaked out. Like, oh crap. Oh, I'm gonna get busted. I was thinking about that the other day,

I wonder how many people are trying it for the first time, but not being insanely paranoid. Like we were the first time. You know, just because it was so illegal, so taboo. By the way, I bet I would make this bet right now. Now, weed can definitely induce a state of paranoia. Right, of course. However, I bet you a good chunk of that paranoia

back in the day was you smoked it, and then you were afraid of getting caught. Yep, so no fear of getting caught. Probably a lot of the paranoia. Oh, yeah, that's an interesting theory. Oh, yeah, yeah, it's... Oh, bro, I'll never forget, as a kid, the first time I ever did it,

I remember being in a car and we were driving, and I did a little too much, and then I remember when we went to 7-Eleven, and then there was a cop car next to us. And then that triggered like serious anxiety. Like, oh shit, Ben. It's always wild right now, is when you hang out

or meet with somebody who maybe is friends or family that you guys have that are like out of state, or like with a state that still has really strict laws, and then they come over here. I mean, there's times I've been, when I was downtown, when I was working, then I had the clubs downtown, it was not uncommon, especially by the university, where you would drive, see a kid ripping a bong

in the backseat of a bar. Yeah, yeah, yeah. Bro, like seriously, you would see that. Like you would never see that long. You can their dog, you know, and the last cliff. Well, I got so comfortable. I, because I was in it, right?

And especially when I, when I was in it, look, eight years ago or whatever it was now or longer, it was still taboo, it was still gray market, but because we were constantly meeting with lawyers and I learned so much about the legal ramifications if I got caught with this, the likelihood of this. And so I was really loose about it way earlier than any of my friends or anybody knew it.

So people would trip out. Because I was like, oh yeah, yeah, I mean, we would be like downtown before it was like legal and I'd spark up really loose about it way earlier than any of my friends or anybody knew it, so people would trip out. You make them uncomfortable? Oh yeah, I mean, we would beat like downtown before it was like legal and I'd spark up and they'd be like, oh my God bro, what are you doing? This is how, I'm a cop's don't want to mess with me. You know what it's gonna be like? I got no reason for them to mess with me over a joint.

You know what it's gonna be like and then not too distant future. Literally probably in 10 years is that, you know what's like when you go over, let's say you have a girlfriend and you're about to meet their parents and you go have dinner and then you know, everybody's like, let's have a glass of wine, let's hang out, let's loosen up, you know, it's gonna be like that. Like, hey, you want to join? Yeah, sure, let's smoke a little bit

and hang out. I think it's gonna be like that. I really do. Yeah, I know it's going that way. Yeah, no, I absolutely think it's going out. It's great for a irrigation of the potential boyfriend. Yeah, I just find it really interesting that I have it. Yeah, hit this. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot.

It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot.

It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot. It's going out a lot when I told you to buy their stock a while ago, keep it. Did you buy it? Of course. Yeah, sometimes you'll learn from that.

So you could say, I just tried to be crazy. I want to punch sound the face every time I just like four years ago. It's like three years ago. You were all about buying house. I was all about HubSpot. Right. So I was with our marketing team and they were just they when we were getting ready to purchase HubSpot, I? So I was with our marketing team and they were just, when we were getting ready to purchase HubSpot, I went deep into learning all about the company. What exactly they do? How good of a CRM are they? Blah, blah, blah, blah.

And I was really excited about the potential of them. And our marketing team claiming that they are the best in the business and they're just gonna, and I remember telling, South, they were like $100 a share. They were $89. I don't forget, I remember exactly where they're at. They were $89. I don't forget, I remember exactly where they're at. They were $89 when I was telling south,

and this is one of those mistakes where you tell people to do it, and then you don't do it yourself. And now what is it now? No, it's sold 500 and something. Oh, yeah. Oh, I bought some. But yeah, I know.

So anyways, if you bought Snapchat, you know, hang on, because I think they're gonna continue to have a nice little run right here. So did you stay partnered up with HBO Max? And they are gonna offer free streaming content within Snapchat, so you and your friend can watch a show. Together? Oh, that's great idea.

Is that not brilliant? That's a great idea. Now, there's other ways of doing this. I know, I don't know too much, but I do know my son does this with Netflix and other things, but I don't think it's through Netflix. I think there's other ways of doing it. I don't know if it's like a group watching a movie together. I believe so. I believe so. Well, isn't that what, I don't know why I was in love to Doug to give me this answer because I don't think he knows what

this is, but what Gary V has been touting this, what's the new platform where we can have a conversation and then we can allow a bunch of group chat? Is that what it's called? Is that so? No, not group chat. It's called something else. Andrew, do you know what it is? The C is it? I know our audience is like these idiots, I can't even know. It's so popular right now. It's extremely popular right now. Okay. And it allows... Oh, campfire. No. No. It allows us, it allows us, I know the audience is like screaming at the probably their phones or whatever. Yeah, TV's right now. It allows us to have a conversation.

And then I think we could even charge people to come in. Oh, I know we were talking about that. They can come in and engage. Yeah, so I would imagine that maybe that platform has that. I don't know, that's interesting. But the snapchat thing, remember I told you last time they were moving into the e-commerce side to where you'll be able to start purchasing things

through the Snapchat app. So that was the first big move when I first told everybody and when I was buying this dock. Clubhouse. Clubhouse, thank you. Who is a C? That a boy, dog. Yes, clubhouse.

So I wonder if Clubhouse has the, maybe you can look at Clubhouse, has the ability to watch movies. I would think that's where you're starting to be. But this is smart. That's very smart. This is very smart. It's fun.

I would totally do this. Call your friend up. Hey, let's watch that. And if I read, if I understood the article, and then do you have the ability to talk to you? I believe you're not, bro. That's becoming a thing. Really?

I only do that on the plane. Kids, the younger generation, I always watch you. I still watch everything on his phone. Yes. Now, like, kids, the younger generation, always watching you. My stomach watches everything on his phone. Yes. Now, now, my buddy is the same way too. Does it give you the option to then, let's say we all hook up and we're all watching something together that we can talk to each other on through the phone while we're doing?

You can't wait to say, imagine the three of us hook up. We're going to hook up. Why? I see what you're doing there. See what you're doing. Do you do doing real quick. Yeah, we just planned. Just imagine, hear me out.

Close your eyes. Here we out. Close your eyes. This is scenario. It's really dark. We drink a lot of alcohol. No, what's your question? What do you speculate?

Let's say we all did this. We all connected through Snapchat to watch something. Okay. Does it have the option as we're watching it to talk to each other? Oh, I'm sure. Yeah. Absolutely. I imagine, I mean, I don't know that I'd have a person for sure because I haven't used it. But I think that otherwise, what the hell is the difference between you watching it to talk to you. Oh, I'm sure, yeah. Absolutely. I would be fine. I mean, I don't know that I'd have a person for sure

because I haven't used it, but I think that otherwise, what the hell is the difference between you watching at your house and my, my, my, everybody hit play now. Yeah, yeah. You know what I'm saying? Yeah, so I imagine it allows you to cut it, and it looks like it with from the picture up there. Like you can watch it, and then that's all of our heads

underneath there, and we can be talking back and forth while you watch it. That's really cool. Hey, speaking of alcohol and friends and all of our heads underneath there and we can be talking back and forth while you watch it. That's really cool. Hey, speaking of alcohol and friends and all of the stuff I mentioned drinking. One of my cousins who is the great guy, love this guy, super, super successful. This guy's like a, he's now becoming a venture capitalist,

very smart, but he's also an asshole. So he loves to, no matter what anybody says, he has to debate and counter It's just what he does and I'm sure it's a reflection of myself. I'm just gonna say he's really I'll say anyway, I'll bring up something right so I was talking he was talking about going out with his friends And how he's hung over and I hate alcohol and I'm like bro, you need to try Z-biotic and I've been telling him forever. Oh, you just Bro, you need to try Zibotic and I've been telling him forever. Oh, you just

Another supplement. Yeah, I'm sure it's Bologna. Oh, you guys always talk about what I'm like, bro Please just try just I'll buy you some try it out trust me. I know what I'm talking about anyway He did and I was very rare for him. He contacted me and he goes I think you're right about Zibotic I told you motherfucker. Do you have you guys been seeing all the shares that we're getting on it right now? Yeah. So I didn't tell this to you guys. This is just a lot of it. A couple of weeks ago, so Z-Bio, I actually was talking

back and forth with Katrina, she called me and what we should do. I didn't even involve you guys this. So here you go. They were actually talking about potentially pulling back on commercials because they're, they keep selling at a product. Oh, are they said that?

Yeah, and it's become, it's because of MindPum. So they're, I mean, we're, they're big, like they're literally their biggest advertiser for them. I mean, they weren't doing anything before us and so many people are buying it out. And so they're having a hard time keeping up with you. Well, I think the re-purchase, well, that's why.

The re-purchase, right? It speaks for, I mean, it's one of those things. Cry at once and I swear to God, you're gonna be, you're gonna be like, I need, this ispurchase works. Well, that's why. The re-purchase works. I mean, it's one of those things. Cry at once and I swear to God, you're gonna be like, this is the most insane thing. And then what I tell people is what, because we were like, oh man, I felt like crap and I said, listen,

if you don't sleep really good, I feel like. And I ain't gonna give you sleep. Yeah, it doesn't make you sleep. And I ain't gonna make you hydrate. It better. It gets rid of the hangover feeling, the headache, the nauseous and feeling like that.

And flamed. Yeah, that's what it eliminates. I mean, if you stay up and, the headache, the nauseous and feeling like that. And flamed. Yeah, that's what it eliminates. I mean, if you stay up and drink till four in the morning or don't go to bed and do cocaine all night, of course you're not going to feel good the next day. No juice is going to make you feel better. They need a product for cocaine. Do cocaine. I don't want to say that because I was like, someone was so much somewhere. Oh, that shit doesn't work and we're going back and

forth and like I'm asking it was inquiring with somebody back and forth and DM what else did you do? Yeah, if yes, do do cocaine. I'm like, bro. It's you I know where does he biotic say that it occurs cocaine hangovers, bro. You think maybe that has something to do with what you feel like shit. You got the best friends of ours. 12 beers, couple lines of coke. I mean, it's Z-Botic.

I don't know. I think that's a hoax. Yeah. I'll do some hero waves. Let's go film that shit the day. Oh my God, guys. Speaking of gut health, so for me, when I do the Z-Botic, one of the other things I notice is my gut isn't as messed up the day after. Yeah. Which for me, like the first place that I'll get messed up, anything.

Anytime my health is poor, it's my gut. That's the first thing that I see. Which by the way, oh my God, what a difference. I'm sure people listening and watching right now who suffer from the same shit that I do, what a difference in my performance. Well, my gut is healthy versus when it's not. Let me tell you, I'm going to give you guys an example, literally this week. So because I came back from Hawaii, because we were, you know, change in time, and you can't eat that healthy, especially if you're on a plane, whatever, my gut was really off. So Monday, was it Monday, no Tuesday?

So today's Thursday, as a recording of this podcast, Tuesday, I did legs, and I was doing heavy sets of squats. And I went up to 365 and I was doing doubles with that, which for me is pretty heavy, right? My gut got better the day after, which was yesterday and today. Here's the difference. I said, I'll try doing squats again. Two days later, today I'm squatting with 415 and I was doing 405 for doubles. Wow. That's the difference in performance that I get

when my gut is good versus when it's not. So 40 pound difference on the bar. So the question that I have for you and the one that I still don't know if I can fully pinpoint about my own body and nutrition habits is, I haven't decided if it's like there's's this there's these offenders like you know gluten or sugar or Anything like that that's really really really bothering my gut And that's why I feel that way our performance declines or I feel inflamed or bloated or whatever

I Notice I can get away with some of those foods so long as I'm in a calorie restriction Oh, yeah until like to and I know Lane Lane is a big person who talks about this a lot. And if I'm like, I've been on a pretty low calorie diet for like the last couple of weeks, and I've felt great. And I've allowed some foods in there that normally would really bother me, but because I'm in such a caloric deficit,

I feel like it doesn't bother me. So it's only when I'm in a surplus, and I'm eating those foods. Do I really know that? And so then it warrants the question, is it more of those foods or is it more of eating in a surplus? I think it's both and I'm more sensitive than you are.

So even if I'm in a deficit and I push it, I'll still start to develop some issues. But if I'm in a surplus, I'm way worse. Part of it it has to do with, I think being a surplus is a pro-inflammatory state anyway. If you're in a surplus, you're probably eating more of those things. So I might eat a little bit of gluten

whereas if I'm in a surplus, I might be eating more. But here's the thing with me, which is so frustrating. Even if I eat perfectly, if I push the surplus, even if everything's perfect, just pushing the surplus for too long, it's funny because Jessica, for example, will be like, man, you're always relatively lean.

Even when you're trying to bulk, your body fat percentages go that high. I'm like, honey, it's because I can't. I can't bulk for too long. If I do, it throws me off. So no matter what, even if everything's perfect, eating in a surplus just will do that to me for too long. Which is a massive, I mean, pain in the ass,

no pun intended. Yeah, yeah, yeah. But it definitely sucks. So it's, you know, just one of those things. Hey, real quick, I hope you're enjoying this podcast. We want you to go check out one of our new sponsors, LiveOn. Now, LiveOn makes phenomenal supplements like glutathione, acetyl-el-carnitine, they have

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I try really hard to connect my mind to muscle, but after leg workout, my quads are super sore and never really feel it in my glutes. It's like that, no matter the exercise. I love the lazy glutes. I know, lazy glutes. So we should, it goes from sleepy to lazy. Yeah, let's define this for a second.

So essentially, somebody who's doing, you know, traditional glute exercises, so like barbell squats, for example, or lunges, and their glutes just don't seem to develop, they don't seem to feel it in their glutes. It's much more quad dominant for them, so it can be very frustrating. Sometimes people will get this with their chest, when they're bench pressing, sometimes people will get

in their back, when they're rowing, sometimes people will get in their back, when they're rowing, where they just don't feel the target muscle, but they feel all the other muscles involved, and then the development starts to reflect this. Now here's what's happening. Now we've called this sleepy butt syndrome. You could call it lazy glutes.

Really what's happening is you have a recruitment pattern that happens every time you do a movement. This reminds me of the weight belt question that we have, right? That we often get where people ask about weight belts. Studies show that when you wear a weight belt, you still get the same core activation as when you don't wear a weight belt. So then the argument is, well, then weight belts are perfectly fine. It's not disengaging the core.

The problem isn't the disengaging. The problem is how the recruitment pattern is working. When you wear a belt, your core pushes out against the belt. When you don't wear a belt, your core kind of sucks in embraces. So what we need to do here is change the recruitment pattern to make it more favorable for this person's goals. Okay, so how are we going to do that? Well, changing form and technique is the obvious answer.

The problem is this person is probably so disconnected to this favorable recruitment pattern. It just doesn't work. One way to do this is to prime before you do these compound lifts with maybe an isolation exercise where you can squeeze and feel the glutes. Now does this intrinsically or physiologically increase the connection to the glutes? Not necessarily. What it does though, is it allows you to feel the glutes more. So now that I have a little bit of a pump of my glutes,

and I've squeezed them with, let's say, hip thrusts, or donkey kickbacks, or two-bawking, now when I squat, because I already felt my glutes earlier, like, you know, three minutes ago, now I can position myself in a way where I can change the recruitment pattern enough to get those glutes to fire more. Same thing with like doing like flies before a bench press.

Now you can start to feel where you wanna feel the extra. Yeah, that have to spend that time neurologically to really focus on activating and recruiting that major muscle group. If it's something that isn't responding, you know, the way you want. That needs to be work in that direction where you place yourself with exercises that you can use for priming, but really even just isometrically just reinforcing that ahead of time.

If it's something that you've noticed for a long period of time, there needs to be quite a bit of attention and repetition doing that consistently before it's really going to start to respond because of such a loud signal and opposition that you've been running off of forever with the quads. I wouldn't make the argument that it actually does help you use more glute and recruit that. I mean, when you do a squat, it's a hip hinge movement, right? And when you lay down and you do like frog pumps

or floor bridges before, that's a hip hinge movement, but it's isolating the glutes in that situation or as closely isolating as you can. Obviously, there's a little bit of quad extension in there also, but it's mostly the glutes that are firing. And so you are neurologically training the brain to use the glutes in that movement, which mirrors the similar pattern that you would do going into a squat. So if you prime that first, you train it neurologically to go, oh, this is what, how I,

when I do this hinge, this is where I should feel it. And this is what it should be like. So then when I go in there, because we've talked about this before, I can take the same exercise and I can make it work a specific muscle more than the other. And then I can go into the next set and flip that. And literally can take an exercise and change like that because it's cognitively focusing. Yeah, because especially compound lifts, there's so many muscles that are required to do that movement and I can control my muscles without having any resistance.

I can flex certain ones. So if you can flex your glutes with no weight, just if you could stand still and activate it. That's just you should be the goal, right? To be able to just flex your glutes. And that's what priming is doing. Like you're getting down there and you're practicing flexing the muscle

you want to work really well. Then you go into the movement that you have a hard time feeling that muscle and all you're really thinking about is flexing that muscle. You get down at the bottom of your squat and now you're thinking about, oh, what you were doing in those floor bridges.

When I was in the floor bridge, I was squeezing those glutes. And so you think about here. Now here's the challenge. And this is where you're gonna get the people that are gonna to counter. They're going to bring up these EMG studies. I know.

That show, it doesn't activate the muscle more than if you did whatever. Now here's the problem with that, is you can't separate the fact that I can consciously feel a muscle and now change my technique enough to squeeze it versus is it just automatically physiologically changing the recruitment pattern. You can't separate the two. So it really doesn't matter which one it is, the truth is, look, here's a good example. As a personal trainer, one of the hardest muscles to get people to feel generally is any muscle in the back, right?

Because they don't see it. Like try and get someone to squeeze their rhomboid to their lats, who's untrained, and they're just having a tough time doing it. Here's a simple trick, I used to teach my personal trainers. If you take a pencil and touch the muscle, that's all you got to do. Here, squeeze right here. Just because you're touching it, the person automatically can now squeeze it more because they have that feel, that feedback, that outside feedback, priming does that as well. So priming, I don't care if it does or doesn't automatically increase the or improve the

recruitment. What I think it's really doing the value is you can feel it now because people who have trouble activating their glutes can't feel them. They typically can't feel them when they do almost anything. I hate when trainers and coaches try and argue the science and the semantics around this. When literally it's a goal-apply it. If you have a hard time, if you're listening right now,

and you have a hard time filling your butt when you squat, do some floor bridges, slow and controlled, and focus on squeezing your butt before you go train that squat, and then come back and tell me if you fill your glutes more when you train here. I agree, you can squat. It's very practical. Yeah very practical advice Maybe the way we communicate it is isn't come full circle because the science is still not complete around exactly

What's happening and going on? But I'll tell you right now from teaching enough people if you struggle with filling your butt and exercise They're supposed to be for your butt do Do an isolation movement, do a kickback, what is it called? Donky kickback or do floor bridge or frog, froggers before you go into one of those exercises and tell me you don't feel that. And then the next part of that would be if you want to prioritize development of your glutes is to just train your glutes first. And this is just an old school principle. You want your butt to build more than your quads.

Well then do your butt exercises. You know, because you could prime your glutes and then go into some heavy hip thrusts and do that. And then go into all the other exercises. Like that's the other part of that. Hip thrusts are such a good movement for somebody who especially that struggles with this. So if you are wanting to build your butt and you've heard enough times at squatting or deadlifting or great movements for that but you struggle to feel it during those movements there, I mean, hip thrusts are such an incredible movement because you can load it. And one of the things you got to remember this when you want to build a butt, you got to

stand. This is the mistake I think a lot of people that are in this category do, is they do donkey kickbacks or they do frog pumps or for bridges and they feel it the most in their butt there. So they think that's the best way to build their butt. You still got to load it. Yeah, and those are really, those movements, you can't really load very much.

And if you can't, a dumbbell or whatever, that's what 50 pounds between your legs, that is nothing. But you can load a barbell and do a hip thrust, really, really heavy. Totally. And so if you want to build your glutes, you struggle with that.

That's a movement that should for sure be in your repertoire. Next question is from Braden Samay. How do I get bigger forearms? Oh, yeah. Good old forearms. Milk cows. Milk cows. That's what you did, right? For a long time.

Oh, sure. Rapid squeezy. I saw you on Instagram. Yeah, I said throw on little jabs. It's a little vany flex there. That was really nice. squeezy. I saw you on Instagram. Yeah, I said throw in the little jabs. You know, little Vaney flex there. That was really nice. I love it. I don't even know.

Yeah, so forearms are like any other muscle. So you want to train them. In order to build them, you have to train them through a full range of motion, different rep ranges. Some of the best forearm exercises. A lot of people are just not familiar with. Like one of my favorite forearm exercise, especially for the top of the forearm, this kind of meaty you know, breaking a radialis muscle here on the top of the elbow. Reverse curls with

the thumb under the bar, a tight grip, with an easy curl bar. Practice those. At one point I prioritized forearm training. This had more to do with grappling than it did. Good light. At first, then those, you know, for all, because like, yeah, it would have been years since I did that. I remember, oh my god. You just did it not a wrong way, right? Yeah, start easy because this is gonna be a tough one.

You know, I went on a kick where I was, you know, all about training my forms. And to be honest, the most success I've had would develop me in my forms. Actually, believe it or not, I've had would develop in my forms. Actually, believe it or not, was not really focusing on developing my forms. It was doing heavy dead lives and farmer carries. And I was on a great exercise. Yeah, but they were not.

I wasn't doing them because I was like, I want to build my forearm. So I'm going to do farm. They just had to keep up with your back. They had to keep up. I mean, when I was progressing my, my deadlift from, you know, originally like 200 and something pounds to getting all the way up to 550, boy did my forearms grow to keep and the strength of them, the size of them. And then also things like farmer carries as you progress that way. If you could hold on and carry four, five, hundred plus pounds across the gym while you're holding onto a bar, I promise you, those forearms will grow.

You're new wrist straps. Yeah, you're bringing up a good point. A lot of times the reason why people's forearms are lagging isn't because they're not training the forearms. It's because they're protecting their forearms from doing a lot of work by wearing wrist straps. That's a big one. I've trained clients who had long histories of working out,

and I would tell them we're going to put the wrist straps away, and they were blown away by how much their forearms responded. It's like, well, yeah, every back exercise you do, your hands have to keep up, and because you're wearing this thing that holds on to the bar for you, or the dumbbell for you, your forearms are not required to do that. Well, they kind of reminds me the last question we just talked about with developing your glutes. You can do these forearm exercises where you really feel it in your forearms, but if you end up doing all these little wrist curls with 10 pounds, I mean,

you can do wrist curls with 10 pounds every day for your forearms, but I'd guarantee you, if you progress your deadlift and you get a 100 pound heavier deadlift, that will develop your forearms more than that direct hit. Yeah, the mass builders for the forums are heavy dead lifts, farmer walks, gripping and pulling heavy things.

Then you have your kind of like your exercises that you can pump the muscle, you can add more volume without tons of damage, which include wrist curls, either where you're going in the reverse or in the front. I like them behind the back. That's an exercise I'll do sometimes. But reverse curls, that's a great one. I got to the point where I was able to reverse curls, as much as I could, you know, supinated curl.

That really did a number on my forearm. So don't wear wrist wraps and add a few exercises at the end you'll work out to your forearms. And they will respond, you know, just like any other muscle. And here's the thing about forearms. We instinctively, this is funny too, when they do these polls, the last women, like what body parts on men do you find the most attractive?

Hands and forearms is always up there. And I think it's because instinctively, we know, if you have weak hands and weak forearms, really doesn't matter how muscular you are In the real world you can't hold on to shit So you actually don't have tons of strength and if you've ever you know wrestled with an uncle or your dad or you've ever You know shook someone's hand that worked in blue collar labor and you're just like this person is just strong And they've looked strong. It's because of their hands and their forearms.

And again, we're primates. Our hands, although they're very, we can move small things with small details and we're very, very intricate with our movement. Still, again, we evolve from primates. We should have hands that can support any weight that our body can lift. And the fact that we constantly avoid that, that's one of the main reasons why people's forearms lag.

Next question is from Issa Big Moning. Are there any good exercises? You guys are sick. You're a shoulder. You're a shoulder. You bastard. It's fine. Are there any good exercises for your shoulders

besides pressing motions? You know one of my favorite compound lifts is for the shoulders. That's not a press. Any kind of an upright row or a high pull. I, and I know a lot of people, I hate that. It's not good for my shoulder. If you have the mobility and the strength, they're totally safe. If you don't, then of course, like any exercise, get the mobility and the strength so you

can do them properly. But upright rows and heavy high pulls, they develop my shoulders like presses do. I mean, they literally build my shoulders out just like a heavy press would. I would put them up there with those, you know, with, so. So I'm gonna go a different direction with this question. And this one's close to me

because I've shared the story on the podcast if you listen for a long time. I talked about one of the first, you know, body critiques I ever got was from a female body builder when I was 20 years old and she told me I had weak shoulders. And so that became like a massive focus for me. And I would, I like to think that it's one of my strengths now as a competitor was that I agree your shoulders, especially when you compete and we're crazy. And I'll tell you one of the, the biggest game changers for my shoulders was actually just getting really good at

Working the rear delt the rear delt is such an overlooked part of the shoulder now It's a small part of the shoulder so you think like oh my god Well if you want big shoulders that silly shoulder press will always be better than a rear delt fly Yeah overall right like nothing a press, I'm not arguing that a press isn't one of the best movements for the overall development of shoulder. But most humans, most people, especially people that work out and exercise do lots of pressing movements.

So you do bench press, you do overhead press, you do a lot of these things that already kind of developed the front of the shoulder. And the rear delt is one of the most neglected muscles that I see on people. And so just, and not only is it neglected because people just don't even train it, but then even the ones that train it typically don't train it correctly or have a really hard time getting it to fire, they let their back take over the movement or they use momentum

on. Like a rhomboid, right? Laterals. So if you learn to get really good at using the rear delts and you start and I went on a kick for probably a good year or two of starting all my shoulder workouts or shoulder exercises with rear delt movements first so I could get really good at. And that development in the rear delt just brings this beautiful spade look to your shoulder and I think compliments the overall training

of shoulder. I agree with that, I wanna add to that a bit. In being that it's setting you up for better optimal posture, which then allows more free range of motion for your entire shoulder and your shoulder joint. Now to add on to that too, we do have muscles responsible for stabilizing your shoulder in rotation,

which is something that people don't really consider a lot to, which can be trained and developed as well, which also will give you a round or more developed looking shoulder in general, and will avoid those inevitable plateaus where you get into shoulder impingement issues and things preventing you from progressing, which is something too, if you start considering that now, we're thinking more long-term, we can keep pressing further and getting further development out of, you know, the entire muscle if we set it up correctly. This is why the suspension trainer, Ws, have become one of my favorite shoulder movements. I have done them more in

the last couple of years and I have previously done ever because that exact reason. The benefits it does for the posture, the rotator cuff that attacks the rear delt that it attacks, it's one of my favorite ways to kind of prime the shoulders before I go into my shoulder workout. If you're not using a suspension trainer and doing W's, there's a great, great movement for your point. Yeah, no shoulder function is such a good point because it is quite complex joint. It's not just the humorous, that's moving. Yeah, there's the scapula that's moving. And we evolved with these very complex shoulder

joints because we throw with accuracy very well. It's one of the reasons why we became the apex predator, right? But you know, back to the rear delt, from an aesthetic standpoint, people think the side delt is what gives you the round shoulder look. It's not, it's the rear delt. When you develop your rear delt, will you well? You get a very round capped look to your shoulder.

Now, I was lucky enough as a kid to read an article that was written about Surge Nubre. He was a French body builder. He was in pumping iron. that was written about Surge Nubre. He was a a French body builder. He was in pumping iron. He was the black dude that looks super aesthetic. And people, even to this day, say he's one of the most aesthetic bodybuilders of all time. And he had this super round looking shoulder. I remember reading this article about him doing all these rear flies. And I was very lucky at a young age to say, okay, let me focus on this exercise. And he did. I have very bony shoulders.

And my shoulders became a great body part because I focused so much on the rear delt. Now, here's a tip when you're doing laterals of all types, especially to the side, and then of course rear flies. If you really want, this is bodybuilding now. We're not talking functions. This is more of a bodybuilding aesthetic thing.

If you really want to isolate those muscles, you have to disengage or lock your scapula. Okay. So if I'm doing a rear fly and I engage my scapula, now it's becoming more of a row. But if I lock them in position and just focus on the humorous moving, now I'm isolating those muscles. Same thing with laterals. You ever see people do laterals where it looks like a looks like kind of this upright, you know, shrug or whatever. If you can kind of lock your scapula in position and focus on just the part of the,

the delt that moves the humerus, then you're gonna isolate those muscles a little bit more. So the simple cue, another YouTube idea for you, Doug. The simple cue for that that I has made the biggest difference with coaching for me with that is to fly out and not fly back. So the tendency that we have when we do a reverse fly is to be, you know, whether you're bent over or on a machine is to fly back to Salis Point, right? And you want it to keep it in a lock position. You think about flying out versus flying back.

Yeah, yeah. Great. And that cue is very simple and basic, but it really helps people understand what you're trying to say by locking the shoulder girdle in a position. And you're just feeling a position. Very lightweight. Very lightweight. Especially at the beginning. And then the other movement that I think is awesome

for this, I was actually just showing Doug, and it was, became one of my favorite movements, is the free motion bent over reverse fly. And why I like that, I start with really light weight is you've got constant tension on the rear. And you have the cable over here. Yes.

Yes, you're pulling it through your body. And so through and across your body is your bent over. It encourages that. It does. It's a good way that somebody who's having a hard time like feeling in the real rear delt and teaching it. It's a good teaching movement. So then, because just like we've talked about

in the last few questions, once you get really good at feeling your rear delt and you know how to flex it and activate it, now I can take upright rows and I can take all these other big compound movements where I can move a lot more weight and I can think about engaging my rear delts and then you really blow them up.

So I know there's coaches and trainers who listen right now and are probably hearing me talk about reverse flies and going like this more on. That's not an exercise that's going to build a lot of your rear delts. Yeah, not initially. It's really to teach most people who can't fire their rear delts. Once you can fire them really well, then you can take some of those big, heavy loaded compound movements, even presses,

and learn to engage the rear delts more. Next question is from Kev Petrishan. What's your guys thoughts and understanding of supplementing with DHA for hormone balance and or improved testosterone levels as we age past 30? So it was a really popular supplement in the early 2000s. Yeah, late 90s even. I remember I remember when DHA became legal.

It was a DHA, Mithoxybolic and I remember those are plant, those were plant uh, flavones or isoplavones, but you had DHA, Andrastinidaeone, Andrastinidaeol. And these were, these are legit hormones that are in the body that became available over the counter. Now you can't get Androcynidione or Androcynidyl anymore, but you can still get DHA. And I remember as a kid thinking,

oh god, this is legal steroids. You can't wait to take this, right? And so you take it and then you get nothing. And here's why you get nothing. DHA is a few steps away from testosterone and it can get converted to estrogen, estradiol, just as well. And your body has his wonderful safeguards

where if you're producing too much testosterone, it'll convert more to, for example, let's say you just go straight testosterone. You're like, forget DHEA, I'm going testosterone and you inject a bunch of testosterone. Your body can take that extra testosterone, convert it to estrogen, and then you develop these estrogenic side effects.

This is why guys will develop, you know, breast tissue when they're taking too much testosterone, unless they're taking something that blocks that conversion. So DHA is way up there in the chain of hormones when you finally get to the, maybe the favorable one. And so that's why there's a problem of trying to raise your testosterone by taking DHA. Oftentimes you see it in equal or more of a raise in estrogen or estradiol in men. And in women you don't see, you see the same thing. You don't see this, you know, what you're necessarily looking for. Now there definitely are cases where people are low in DHA.

This is tip, this can typically happen in people who are older. If you read the studies on the benefits of DHA, it tends to be in adults that are over 45, over 50, who also have low DHA levels. So is this very similar to somebody who's wanting to take a tongue cat alley or horny goat weed or... Well, Ashwagana is more of an aptogen, right?

So, but the other two, if only really works if you have low testosterone levels and then it's really only gonna help you get closer to the baseline. Well, it's different because those are herbs and they work through different mechanisms to make things happen. DHEG is a hormone.

You are taking a hormone when you take, just like melatonin, melatonin is a hormone too, right? These are hormones that you're taking, and there's a lot of ways your body can use this hormone. Now, if you're low in DHA, if you go to a functional medicine practitioner and they say, oh, your DHA should be here

and it's really low, supplementing with it might help. Might actually produce some health benefits, and you see this in older individuals. And younger people, if I take a 20-something year old or 30-year old who's otherwise healthy and I say, hey, we're going to raise your testosterone, we're going to improve your performance by giving you DHEA levels.

But the DHEA levels are fine. You're not going to see. That's my point. That's why I'm asking how I was comparing you to Tungkat Ali and Hornigotweed. And Hornigotweed is if you already have good testosterone levels and you take those, you're going to feel nothing from it.

But if you have low testosterone levels, you take those things, sometimes that can help those people. Yes. Now, let's say you have good testosterone levels and you take those, you're gonna feel nothing from it. But if you have low testosterone levels, you take those things, sometimes that can help those people. Yes, now let's say you have low testosterone levels and you're like, I wanna raise my testosterone with DHA. Not necessarily gonna raise your testosterone. If the DHA is fine. Yeah, I mean, you could raise your, I mean, there's a lot of reasons

why your testosterone could be low. You could have a high... Yeah, you could have low free testosterone, right? You could have high converting to estrogen, right? So DHA is, because it's like, I don't know if I could call it a parent hormone, but it's so up far, far up the ladder that your body, there's so many things

your body can do with it. That it's not like you, you know, you can't be like, I'm gonna take this and this is what I want my body to do with the DHA. It doesn't necessarily work that way. So it's not, and by the way, Andrastinidaeown, okay, which now you can't buy, this was the one Mark McGuire got, right?

Everybody made the big deal about him, which he wasn't taking that, he was taking the real stuff. It was just a cream. Yeah, that's it. Yeah, yeah. Andrastinidaeown is one step away from testosterone. That was the selling point, right? Take this, your body only has to convert it one time and it becomes testosterone. That was the selling point, right? Take this, your body only has to convert it, you know, one time, and it becomes testosterone. That even fell short because your body also

did bunch of stuff with it and took it and converted it. And you'd see guys testosterone will go up, it's so with their estrogen as a result. And it wasn't that much. It wasn't enough to make a difference. So DHA does the studies do show that there are some health applications, but it's pretty much narrow down to people who have DHA deficiencies who also tend to be older, and that's where you see some of the benefit. Otherwise, it's not really going to help you out. Look, if you like our content, if you love our content, head over to MindPumpFree.com and check out all of our free information.

So we have free guides on how to build your legs and your arms, develop your core, how to burn body fat. We have guides for personal trainers, all free, MindPumpFree.com. You can also find all of us on Instagram, so you can find Justin at MindPump Justin, me at MindPump Salon, Adam at MindPump Atta. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPump Media dot com.

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