Mind Pump: Raw Fitness Truth - 1613: How to Adjust Your Workout When Time is Tight, the Value of Taking Time Off from Training, Distinguishing Between Poor Mobility & Anatomical Limitations & More

Episode Date: August 6, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about tweaking MAPS Anabolic or Aesthetic to be an hour format, whether deload weeks are necessary, how to tell if you lack mobility or have anatomical limitations, and tips on how to stay consistent when you work 10 hour days. Nature is metal! (3:42) Why resistance training is KING when it comes to burning fat. (6:07) More studies connecting higher testosterone to success. (9:04) How exercise can boost your child’s vocabulary. (20:11) Maximus’ fascination with bugs and cat videos. (24:47) The high school football update with Justin. (28:08) The strange market of ‘unusual’ looking foods. (31:18) Female powerlifter sets bench press world record! (35:02) MIIR’s latest products enhance the presentation of your favorite beverages. (39:33) The interesting findings from analyzing the blood types of Neanderthals and Denisovans. (42:52) #Quah question #1 – How would you tweak MAPS Anabolic and Aesthetic to be an hour format? (45:33) #Quah question #2 – Are deload weeks necessary? (48:37) #Quah question #3 – How can I tell if I lack mobility or have anatomical limitations? (55:58) #Quah question #4 – Tips on how to stay consistent when you work 10-hour days? (1:01:40) Related Links/Products Mentioned August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** How Weight Training Burns Fat - The New York Times Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain MP Hormones Study finds exercise can boost kids' vocabulary growth Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout** Doritos Gives Australian Teen $20,000 for Finding a Puffy Chip Powerlifter Rae-Ann Coughenour-Miller Sets All-Time Female Bench Press World Record Of 274.4 Kilograms Visit MIIR for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMPMEDIA” at checkout** Genetic Study Examines Neanderthal Blood Types Visit My Serenity Kids for an exclusive offer for Mind Pump listeners! **Promo code “MP20” at checkout** MAPS Fitness Anabolic | Muscle Adaptation Programming System MAPS Aesthetic | Muscle Adaptation Programming System MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Nature is Metal (@natureismetal)  Instagram Andrew Huberman, Ph.D. (@hubermanlab)  Instagram Dr. Stefanie Cohen, DPT (@steficohen)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is MindPart. Yay! Alright, in today's episode, we answered fitness and health questions asked by our audience.

And it's the fun part of the episode is actually the beginning. This is the intro portion, which lasted today 40 minutes. This is where we talk about free events. We talk about scientific studies. We have a lot of fun. So here's what went down in today's podcast. We opened up by talking about a study on fat loss and resistance training.

I talked about this in an earlier episode, we get into more detail, believe it or not, lifting weights actually teaches your fat to burn better. I know that sounds crazy, but it's pretty cool. More reasons to lift weights. Then we talked about testosterone studies. You know, high testosterone is connected to success across the board and men, which is kind of interesting

and amazing. By the way, we're working with a TRT hormone replacement clinic. Dr. Rand McClain runs it. We did a recent episode with him. If you are interested, we have a specific landing page or area you can go if you're a mind pump listeners. Head over to mphormones.com. If you want to see if you're a candidate-pump listeners, head over to mphormones.com. If you wanna see if you're a candidate

for hormone replacement therapy, by the way, this is for men and for women. Then I talk about a study revolving around exercise and children's vocabulary. Adam talked about his son Max having fun with bugs and how he likes cat videos. Justin talked about how his football team is taking protein powder and many of them enjoy

organify protein. By the way, organifies a company we work with they make vegan supplements including plant-based protein powders that taste good and have great amino acid profiles. Go check them out, use the Mind Pump code for a discount. Head over to organify.com forward slash Mind Pump.

Use the code Mind Pump and get 20% off. Then we talked about the $15,000 Dorito chip, no joke, not making this up. I brought up the women's bench press world record insane. It's crazy. Then we talked about alcoholic beverages because we're a fitness podcast, high ball, low ball drinks, and near another company we're working with now makes a cup for these kinds of drinks that has a weighted bottom, just like my co-host Justin. Anyway, go check them out.

Head over to mere.com, that's m-i-r.com forward slash mine pump. Use the code mind pump media for 25% off your first order. Then I talked about Neanderthals and Denisovans and ancient blood types. Oh, yeah. Then we got to the fitness questions. Here's the first one. This person wants to know how to tweak maps in a ballack or maps aesthetic so that the workouts are only an hour long.

Then a next person asks the question, are deload weeks necessary? The third question is, this person wants to know if they lack mobility or if it's something wrong with their anatomy. And then the final question, this person wanted to know if they lack mobility or if it's something wrong with their anatomy. And then the final question, this person wanted to know some tips on how to stay consistent when they work lots of hours during the week.

Also, all month long, to very popular. Very, very popular, muscle building and strength building programs are 50% off. I think this is the first time we've put them both 50% off. There you go. Here they are are maps strong and Maps power lift. By the way, I suggest you own both of them. They're amazing programs to run back to back 50% off go check them out head over to maps fitness products calm just use the code

August special with no space for that discount There's that page on Instagram that talk that show, I don't know what it's called, Nature is Metal or it's one of those pages. I love that page. Did you see the one that we're on a safari? They're in a Jeep and the, and the, and the, and the Drash, Giraffe started charging them and the dude in the Jeep,

the driver, booked it and the giraffe was on their ass, dude. Like the woman in the back is freaking out because this, they ran fast. How fast do you think? They, over 40? If you just saw the draft running, you think it was going hell of slow cause it's like, but it's, book and dude.

We'll think about the distance that, yeah, they cover. Yeah, let's, let's just look that up. We should look up the speed of a giraffe. Let's have some guesses. I'm gonna guess. I think top speed, 45. Oh, I think 21. No way dude. Yeah. No, at least 40 forty five hour. Oh, I think twenty one no way dude. Yeah, no 21

weeks at least 40 miles an hour 40 at least that's that's thirty seven 35 Justin went over and that the rules and the games right prices right prices right? I bid one dollar Whatever it's fast that is pretty crazy though big ass lanky legs and shit Ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding ding I've never seen that. Giraffes look weak, but they're gangster. They really get hunted. You know that by lines, when they're foreground, nobody bests with a giraffe guy. Yeah, they'd be a big giraffe.

You think they win all your zoo friends. They're just big, dude. Like how's a lion gonna get a giraffe? Yeah, they sort of try and climb up them and then give up. And they get kicked by their big ass legs. Do lions try and take them down? I'm sure. I've seen videos, but the full grown drafts,

nobody really touches them. At all. But the king of the jungle, Doug, actually named it, is not the lion. It's a hippo. Yeah, I do. Every animal scared of the park. Kills the most humans every year.

Have you seen videos of hippos messing up lions? I have seen them. And giraffes? I saw one snap a draft and half. I mean, not a a draft a crocodile and half Oh, yeah, like just with this big ass mouth. Yeah, I think I think you've brought maybe on the show before where you brought up the House how the the power of their jaw. I think I think they're aggressive like the males are super aggressive if you're near Well, they're like dicks aren't they they'll attack you. Yeah, yeah, they'll run out of the water and but they look like big fat cute

You know animals, but they're not. I saw the doctor, I think it's Dr. Huberman, I believe. Oh, he talked about that study. Yeah, he brought up the study that you brought up to. That study is flying right now. Well, it's a big deal. I mean, for the longest time, we've talked about this and the pushback that we used to get was that the research that we did have

out there did not confirm this, you know, 30 to 50 calories per pound of muscle that we used to tout. Yes. The debate we always made was, although that's because there's other factors that were unaware of or we haven't been able to exactly pinpoint. Yes, and we've observed this in clients. Right. I've had clients gain three pounds of muscle and their metabolism is 700 calories faster, right?

It doesn't equate to what we would think each pound burns, but there's other stuff going on. So in this study, and I talked about it a little bit in a previous episode, but in this study, it was observed both in animals and humans, okay? So here's what happens, right? When muscles were under heavy resistance training,

so just like lifting weights, they actually create these, they're almost like bubbles or vesicles are called, that leave the muscle and transport a type of RNA, which is like a single strand DNA or RNA or whatever. Yeah, and it floats over to fat. And then what it does is it actually tells the genes in the fat to behave differently.

So what it tells the fat to do is to literally become more metabolically active. So it moves to the fat and you end up burning more fat at the same calorie deficit. Literally teaching your body, in essence, we need to burn more body fat. And it's probably because muscle is metabolically active. You want to be strong, it's probably advantageous. At that point, so it's not, oh I built more muscle, I have a facetimate, it's immediate. You lift weights and you automatically prime your fat

to burn more, which is remarkable. And they now know this mechanism, it's a part of it. Do you know what led to the research? Like do we have like a new tool or a new way of measuring something that now allowed us to unpack, figure this out? No, I think it's more, so here's what they did with the mice from what I remember.

To stimulate resistance training in mice, they, I think they paralyzed one leg, so the other leg has to do double the work. And then in humans, they obviously had them lift weights. I think what it is is that resistance training or strength training had very little studies not that long ago. Like nobody studied it for this kind of stuff.

They only studied it for performance, but now they're studying it for health, fat loss, diabetes, insulin resistance, and so far every study is showing resistance training is kicks the crap out of all other forms of exercise. This is across the board. It's the most effective, but this is a great fat loss one because it's not, oh, you're okay,

you built more muscle, you speed up your metabolism, blah, blah, blah, blah. It's literally changing the way your genes act. In other words, it's making your fat more likely to burn. Just remarkable. Yeah, that's very good. There's on a whole new mechanism that we didn't know about.

Yes, speaking of studies, whenever I read a study, I start to kind of It's on a whole new mechanism that we didn't know about. Yes, speaking of studies, whenever I read a study, I start to kind of go down like a wormhole and for some reason, I ended up on testosterone. I think it's because we had the episode with Dr. Rand. So that's in the back of my mind, right? So like testosterone, it's a fact, it's what it does, whatever. So I found a bunch of studies that connect high testosterone

to success in men. So not just like more muscle, better health, better vitality, sex appeal, blah, blah, blah. Literally higher testosterone levels connected to more success in business, make more money, better. How crazy is that? I mean, it's not that crazy.

It's pretty obvious when you think about it. I mean, it's, you can show the connection to that with Probably getting better sleep and better relationships like if you're a better happier human being I would imagine that that translates into more success financially in life. Well in particular It's the drive that they say increases drive and ambition and even more so. You know, let me ask you this, because you're the perfect person to ask because you were on high-density testosterone, when you competed, you went off, low testosterone for a while, tried to get it to go normal for a while,

didn't necessarily work. Then you worked with, now you're working with Dr. Rand, and they have you on TRT, so now your testosterone's high again. Besides muscle, besides all that stuff, did you notice a change in your drive going low and going up?

Oh yeah, the things that I'm enjoying or feel good to most is just improved mood and sense of just energy throughout the day. Like that was one of the things I was noticing I was having a really hard time with was this dip. I was just, I couldn't, I didn't have the same motivation to go in the gym and lift weights. I had the same motivation and drive and work

and things we're doing. It was just this very, very low level all the time and I had these very small windows of what I'd feel like good where I feel consistently good again. And that's the biggest thing that I noticed from that which obviously will a more productive at work, more consistent with my workouts. It's connected to confidence in both men and women.

So the feeling of, you know, feeling confident, wanting to put yourself out there. And you gotta think there's, there's like a feedback loop to that too, right? So you feel confident, you have good energy levels. So then you go exercise, you lift weights. Feeling the better. You build muscle, you learn body fat, you look better, you feel even more better again. So you gotta think it, the reason why I think they can point to that is because there's multiple factors that are contributing to,

you know, and that's what I meant by the success with the money thing. It's like, if you lined up all those things, right? Someone who is fitter, stronger, more energy, sleeping better. I mean, all those things, like, do you think they can contribute to it? They're gonna tackle more difficult challenges. Yeah. You know, they're gonna pursue more risky type of wrenchless hard now.

You know what I'm saying? Like, you look at, I mean, he even alluded to that in the conversation where he's talking about just, you know, when you're just down and you're sick and you tired, like, everything looks terrible. The world's coming to an end. You saw filters different. Yeah, your filters differ.

Whereas when you feel strong and capable and you have energy and you feel good, like, you know, the tasks you have to accomplish, they look different. So from my experience in the past and from people I've talked to who've done this, the difference is not subtle. It's night and day. Yeah, it's night and day.

It's like a different, completely different. Especially in my case, because I went so high, you gotta think that for five years or so, or close to five years, I think four or five years that I was consistently using anabolic. You know, I was used to that feeling of feeling superhuman and amazing all the time and just invincible and then to come off, to have that massive dip and then

Even after that I think it was I went almost three years right it was close to three years I think we were working out trying to get my my test. I showed up naturally You know I had little moments during that time of I'm feeling better You know because everything lined up perfect, you know And so I felt a little bit better for maybe a day or two, but, you know, it was a battle. Now, just simply being on a mild therapeutic dose like that, like instantly.

I mean, instantly I felt that within two days. You know, it's funny about this is that testosterone does the same things for women that it does for men. It's just much, much lower dose. Cause I did get some messages from women who heard the episode and they're like, what about us? Like what?

Right. And it's women, same thing. Now the difference is whereas they might give a man 200 milligrams of testosterone a week for example, for a woman it would be more like 15 or 20 milligrams. Women are far more sensitive to it. But the same thing. it would be more like 15 or 20 milligrams. Women are far more sensitive to it, but the same thing, confidence, libido,

reduces anxiety, energy, it's the same exact stuff that men will feel, women will feel as well. It's just a much, much, much lower dose, because I know the women were DMing them, but am I gonna grow a beard? Like what's gonna happen? No, no, no, no, no, no, they'll put you, they'll keep you within your range.

They'll just keep you at the higher end of that range and you'll feel all the same effect. Diny C2, there was like this six months sort of reversal of any of the side effects that, you know, if you were to kind of like go past, you know, the amount that there was still like a six months sort of window. Yeah, there's nothing, testosterone's incredibly safe

hormone in comparison to other hormones that you could take exogenously. So imagine if you had insulin, estrogen, growth hormone, thyroid hormone, and testosterone. And someone said, I'll pay you a million dollars to take 10 times your normal amount or 100 times your normal amount of one of these, which one do you pick?

testosterone. It's not going to hurt you, you're going to be totally fine. All the other ones, insulin will kill you. Thyroid would probably kill you at that much. Growth hormone could probably cause some issues as well, testosterone will. So it's a very safe hormone, but for the women, it's the conversion of testosterone to DHT that can sometimes cause problems. And he said that's easily controlled with medication.

Well, and also too, it's very much managed. That's what I mean. That's what I mean. Yeah, so that's why I'm so glad that we're finally partnered with somebody. We've been working on this for a while because it's one of the number one questions that I get in my DMs. And I'm just not qualified to be guiding people in a hormone replacement, both men and women.

I was blown away, I remember, and I said this many times now on the show, I cannot believe how many young men suffer from the low testosterone. Oh, I think this is gonna be a, it's already a huge market. I think it's gonna be one of the biggest markets, mainly because of the decline. It's still a mystery. We I think it's gonna be one of the biggest markets, mainly because of the decline.

It's still a mystery. We have guesses as to why testosterone levels have been declining now for five decades consistently, but it's a problem. And until we can figure out what the hell is going on, which is probably a lot of factors, you're gonna see a lot of men who are gonna need to replace testosterone because it's bad for your health

and you feel like shit. It's funny because it's been, you know, this has been widely accepted and popular in the like celebrity community. Sort of a leak group. Oh yeah, they've been doing it for a while. Yeah, but it just used to be very... It's an inaccessible.

Yeah. I mean, I remember when Katrina and I first started dating, like her mom, they're connected to some celebrity doctor. And I mean, they've been doing that for like 30 plus years. So it's been around for a long time. It's just been so taboo. And everybody connects like testosterone or anabolic to bodybuild steroid guys.

And you know, you're talking about like Katrina's mom was in her 60s, you know, saying that that's not why they. That's a big difference. Yeah, it's balancing out your hormones. And I remember when we first met, I remember Katrina, this was, we were just before 30 years old and her mom was like, I want you to make sure she made her go down and get all of her hormone levels

tested to see where she was at when she felt optimal because she's like, one day you'll be my age and those levels are going to change, and you're going to want to know where your baseline was. So, I recommend that to anybody who's listening right now, even if you think your hormones are good and balanced, to go get your blood work done. But you know what your normal is. So, you know what normal is.

So, even if you don't think you're a candidate for somebody who hormone replacement therapy will be good for, if you feel great already, we'll go find out what great is, because that's the thing that I've learned through this whole journey, is that all these arbitrary numbers that you've heard thrown around, I've heard for so long, it's very individual. It's very individual, and it's really based off of you. And so if you're listening and you feel really good, well, go find out what that looks like so that you have a reference point in five, 10, 20 years down the road.

When you're not feeling as good, a doctor knows what he's aiming for to get you back to feeling that well. Yeah, and here's the other thing too, off air. I talked to doctor, because he runs a clinic and they work with much more than just testosterone, right? They work with other hormones

and they work with certain peptides that, and this is all doctor supervised. I asked them questions about peptides because I didn't know a whole lot about them. But apparently there are peptides that are pretty well studied. Again, this is all under doctor supervision. That will naturally do things like increase your growth hormone levels. Now, not to the levels of where you're going to get if you took growth hormone, you know, exogenously, but naturally raising growth hormone and they're seeing positive benefits from that as well. So really interesting stuff.

And the reason why I'm really happy about this is because we look, people don't know this. We talk to a lot of these clinics because we constantly get DMs from, especially young men who are like, what do I do and need help? And we don't wanna give, like you said Adam, we're not qualified to give recommendations. We'd love a place to, I learned this as a trainer.

One thing that I learned as a trainer, that made me very valuable, was I had connections to people that I trusted that were experts in things that I was not experts in, you know, an expert. I had chiropractors that I trusted that were really good. I had physical therapists. I had acupuncturists and gut hormone, gut health doctors. And so when I had a client come to me with an issue, I would say, look, I don't know,

but I know somebody that I trust. And I would bring so much value. We finally have somebody that's really good in this field because I was not impressed with some of the other people. Oh, I know, and I wish I could think of a few of my clients that we've been through a long journey of troubleshooting and doing just about every specific type of elimination diet and different types of training modalities.

This really motivated me to go get more educated in a lot of different directions, but I was always looking for a good hormone doctor. Oh, I sent you episode to so many friends and family already. Cause I've got so I have uncles and family and aunts and family members that have asked me like hormone questions for so long. And like I can give them very surface answers. And I'm like, I'm just not the person. Yeah.

I'm learning still. I mean, I'm still learning through this whole process myself. And, but I do know what a, what do know what a world of a difference it's made for me personally and so glad that we found it. Now speaking of more fitness studies, I read another really interesting one on children. So they found in the study that when they had children exercise, it improved their vocabulary and it improved their ability to learn and apply new vocabulary. Well, that's very obvious to me because of what I just learned about.

I don't know if I shared this on the show. I know I told you guys off-air the whole speech therapy thing that we had, we had Max go do, did I talk about that on the show, Doug? You know, if I talked about that? I don't think he did. You just talked about him. So, of course, every parent, anytime your kid is, you know, potentially slightly behind anything you

start worrying and freaking out. Of course. Yeah, right. Researching, Googling like crazy. Like, what month should he be saying three words together and also that? So anyways, Katrina hired a speech therapist to meet with Max and she basically kind of laughed at us and said he is just fine and he's you know don't worry. She goes the thing that we look for when we're

helping these kids who are behind on speaking. She goes is their ability to understand like if they are not speaking and they don't look like they're comprehending or understanding what you're trying to communicate to them. That makes sense. Then we're more concerned. If they're just not speaking yet, because maybe they haven't been socially interacting with other kids very often, we just had COVID go on, but you can clearly see they understand

what you're communicating to them. It's just, he's like, you know, kids like that then end up saying a bunch. Anyways, point of bringing this up and to your point with the study was one of the things that we could have done better and looking back now right if we have a second kid. What we'll make sure we don't do is Katrina still feeds Max. And he obviously is very capable of feeding himself right now. Her whole thing behind it was like she didn't want to clean a mess up. She's like I don't want to clean a mess up. She's like, I don't want to clean a mess up. I don't, I love being with them anyways and feeding them.

And so she, she has fed him this whole time. And they actually say that has a lot to do with their speech development. So you would, you never think right? Eating how is feeding themself. But it's good question. But it's, I, it's the, that part of the brain that they have to, you know, the, the proprioceptive part and their mouth, you know, to chew and figure it out and feed with their hand.

That's fascinating. Yeah, actually helps speed up the development of their ability to communicate. So, and talk. So that makes sense when you just read that study, that was something I just recently learned myself through trial and error on my end. It was that we should have forced Max

to eat on his own earlier dealt with the mass because that probably would have progressed to speech. Interesting. Well, I've read studies on and articles on geniuses. And you do know that most geniuses, most smart, really, really smart, highly successful people took longer to start speaking.

Well, I know when they did, it. Well, I have a theory on that. I mean, I like to think that, I mean, of course, every dad wants to think that his kids are genius, right? Which you see, I can see Max's wheels turning. And I saw it early on. Oh, he's a very aware kid. Yeah, and he understands I can get him to do a lot of things. And so, and I was able to do that pretty early.

So he just seems like he's waiting to say something, which is really funny. So yeah, they predict that once he, like he's getting ready, I told you guys the Montessori School or whatever, which has been really difficult to get him into, said that he will probably be there for a couple of weeks. I had a bunch of people DM me too

after this conversation last time. And they said that, oh my God, my son was going through the same thing. As soon as we put him in Montessori school, we got around other kids, like all of a sudden full on sentences, like two weeks later. So, I mean, the irony of a study like that too, right?

Because how much has public education cut, physical activity, considering it not important. Yeah, so frustrating. Physical activity and music, which now we have so many studies showing that both of them make you better up math and it will be the things that we think are so important. You need to move and music is also an important thing

that kids need to know. Yeah, music is mathematical. It's just it follows rhythm, it follows timing, like everything is predictable in that regard. And so if it gets into your subconscious. And again, too, to be able to remember things, like music, so a crucial with that, too. But yeah, I just, I hate how some of these programs get cut because they just deem them not quite as valuable.

When, in fact, if you add that into the mix, how much better your students perform? You know what's really cool right now is that, and it'll be interesting to hear Sal when this happens for you with a really, I remember my two best friends who were a little bit ahead of me with the fatherhood were sharing that. And we hit this age and then just feels like milestones and things like really start pounding.

Like right, it's like six months, Twilight Zone, then you have some big hurdles around month eighth and a year where they're finally exiting up and they're maybe walking by this time and stuff. But then you wait for it. Well, then all of a sudden, just stuff starts happening almost every day. And I remember them communicating that to me. And I feel like we're kind of going through that. We're all sudden new talking and babbling is happening right now. Do things he's interested in. So there's two things right now that just happened literally in the last week that I think it's hilarious or fun to watch is one, his fascination with bugs.

So like now he thinks it's all my god. He's not afraid to go pick a spider up or smash it and Anton like, you know, he's trying to grab bees like he's just he's fascinated with with bugs and not afraid to go grab him squish him and do so that so that's hilarious to watch him do that. And he has this fascination and he thinks it's hilarious to watch cat videos. So he just thinks it's so funny. If you guys look on YouTube and TikTok. Are you kidding me? There's more Cavity videos.

That's the most popular videos. Yeah, I didn't even know it was a thing. And it wasn't even me who figured this out. It was actually my best friend's wife when we were up in Trucke last. And she was on TikTok, which I don't even have, right? And she was showing him, I guess there's lots of cat viral cat videos or what do I with that?

And he was just busting up laughing for like five minutes straight. I love hearing little kids. I know, little laughs are the best. Dude, I got my son to, like, because he's, he giggles, he laughs, it's easy to get my son to laugh. But to get him to like belly laugh, we bought this indoor swing.

It's made for little babies, right? And he likes to swing. He likes it when I move him around quickly. So it was pretty funny We put him in there and he thought it was the funniest. I'll I'll make sure I send the video to Andrew to put in he was dying He thought it was the funniest thing. Also, we're going through this thing right now where my son Seems to have a bottomless pit when it comes to food. He's just eat, and eat, and eat, and eat, and it's like, Jessica and I were like, like, what's it, like, are we feeding him too much?

Like, because we'll feed him, and I'll be like, you a big eater and you're his age. No, terrible eater. Oh yeah. Yeah, well that's what my mom says. You know, here's a deal too. This is my mom talking, remember, I'm mom. Yeah, and Italian guidelines. Is that Baylor? Right.

He was a terrible eater. He was only eating six times a day. Exactly. 25 bowls of pasta. I don't know. But you know, I'll feed him. I'll be like, honey, I just gave him a whole avocado and a bunch of, you know, raspberries.

And he's upset because we're done. Like, what do you know? So we're feeding him and it's fun. And then of course, my mom, oh my god, they're tying grandma. I love feeding him. This is my favorite thing. I'm like, yeah, I know god, you know, they're tying grandma. I love feeding him. This is my favorite thing. I'm like, yeah, I know why because

you'll just eat what she can. And I'm like, we need to watch my mom with two feeds of, because she'll just, no, no, she's gonna get a back. Yeah, watch out. Oh, it's, but now that he's eating more, of course he's pooping more.

So that's, that's kind of annoying. Yeah, you're right about that phase right now where the diaper explosions and stuff start. Yeah, those are getting really, you're still all diapers. now where the diaper explosions and stuff start Speaking of kids. I want to ask you Justin. Yeah, you said the couple episodes Excuse me a couple episodes ago that you had some of your players Use the organify protein because they couldn't have dairy. Are you getting feedback from yeah? Yeah, actually They love it because they've tried a bunch of other options out there. And, you know, were like, is there anything that actually has a decent taste to it

and still provides a good amount of protein? And so I turned them on to that. And what was cool about it too was because I've just been slowly introducing them to like certain things and sponsors that we have here on the show. It's been sort of spreading around the parents. And so they've all been kind of like sharing information with each other because to be honest,

we're totally unorganized right now as a new staff coming in and still trying to kind of piece everything together. So communication with parents is pretty terrible right now. But so I got in touch with our Courtney, actually, it got in touch with parents is pretty terrible right now. But so I got in touch with, or Courtney actually, it got in touch with one of the parents because they're asking about what to feed the kids.

Like nobody's telling us what to feed the kids. And then she's like, well, Justin was there and told them at all, like broke down kind of what they should target. And what were good foods, what were good sort of supplements and things that you might wanna be interested in. And so I rewrote this whole list and I included that in terms of anybody that has, you know, some kind of lactose intolerance

or vegan or whatnot. And so they've all been sharing it amongst each other. And so they're like going to the grocery store and they're buying, organify from the store. And so it's been cool to see that now it's starting to be a focus amongst the parents groups. You know, it's exciting about that. You're working with teenage boys. Their bodies respond so fast.

So like, changing their diet and lifting weights. Well, it's such a mystery for parents, too. It's like, what do I feed this growing kid who's in front of my eyes is changing every day, you know? I'm really curious to see how well they stick to anything. Like, I know I was really inconsistent as like a high school kid. I know you were a little more radical about working out, so maybe you would have thought like a diet plan or like that. But kids just like, so don't give a shit. I ate so terrible when I was younger like that. And I was so interested in the sport

and all the nuances of the sport. And I wanted to learn that. Well, yeah, it's a small group right now. You know, there's probably, I would say like 10, like real. Okay, so we have like 50 kids. Yeah. And only 10 are like, 10 are like, I'm tackling this. That makes it so okay, that's what I figured.

I figured you'd have like a small group that are like really like, 10 are like, I'm tackling this. That makes it, it's okay, that's what I figured. I figured you'd have like a small group that are like really like trying to figure out, okay, what should I eat and willing to actually go apply the knowledge they're getting from. And I totally factor that in, because I was the same way, but then once I started introducing a protein, like a way protein, and then I had sort of a system

of like I'd take the shake, the first thing in the morning, and then you know, like I was consistent with that, I started to see gains happen as a system of like, I'd take the shake and the first thing in the morning, and then, you know, like, I was consistent with that. I started to see gains happen as a result of that. So, it's gonna take some of these kids seeing the gains and the other ones asking them what they're doing to really, you know, get that to spread, but I'm pretty sure it's gonna happen.

You know, speaking of food, I didn't know this was this existed or not. I don't know if you guys know this, but, you know, there's like on eBay, you can find like a Dorito chip for $15,000. What, is that like Jesus on it or something? Yeah, I guess so. Is it shaped?

So that is, so that's great guess. So that's exactly, I was like, what? So every once in a while, of course, like a, you know, things that are made in a factory and mass-produced. Yeah, a random chip, like this, the article is about this chip that was like almost like a 3D chip,

you know, it was hollowed out in like a perfect shape or what I thought. So that's why it was on eBay for 15,000. But then there's things like cinnamon rolls or things like that that end up looking like mother Teresa. Or like, and then they're on there for like $25,000 and $100,000 for food that look like somebody famous or whatever that the way that came out.

Isn't that weird? Yeah, that's a weird market, right? I wanna see some of this. Gain value or do you know, you just so I'm at it. I am so new to this and I'm sure on knowing our audience, we always have somebody who knows more than we do about something we're talking about, right? And so I'll get DMs after this.

Yeah, I'm completely new to it. I didn't even know it existed until I read this article, kind of started going down where I was. I'm gonna store it in some vacuum sealed container like display. Yeah, I guess. You know, you know, it would be baller, just baller. Someone buys a $15,000 Dorito and eats it.

No, it's not. I'm sure I've ever been buddy. Yeah, I'm here to. It's a bomb. That's how it gains through. I don't care. No, it's up to you. I'm sure I've ever been buddy. Yeah. Here it is. Wow. That's how it gains through it. I don't care. No, look it up, Doug.

You can see how big this market is as far as like how many foods, but I thought it was pretty interesting. They ranged up to $100,000. Well, while he's looking that up, a couple interesting fact words. I think I shared this before. You guys know that chicken nuggets only come in four shapes. Yeah, you told us that. There's specific four shapes oh yeah that's it and then here's the other

thing fruit loops fruit loops cereal right Scott now by that chicken that that chicken nugget fact that chicken nugget we try one more time fact the job chicken nugget fact that's McDonald's right not all chicken no no McDonald's is like four shapes okay. fact. That's McDonald's, right? Not all chicken nuggets. No, McDonald's is like four shapes, okay, yeah. And they're names for them.

Fruit loops, right? You got your purple, your red, your green, same flavor. They're all same flavors. They're all, they're not different. And I swore to God. I took the salt. I could have swore there were different flavors. That's how powerful I was.

Now is that the same for things like life savers and some of those different? No, life savers is different. And Skittles are different. Skittles are different. Oh yeah, come on. Eminem's aren't they? They've tricked the same.

Eminem's are the same. Eminem's are the same. Are Skittles different? Skittles are different. I know about that. Oh I know dude, I like. But there's like two flavors. No, no, no.

There's green flavor. Check it out. Green flavor. I'm like, there's green flavor. There's yellow flavor. It's green flavor. Yeah, you know what I'm thinking about the Dorito? Like what happens when your dog just eats it? Well, so this article was talking about,

I forgot what it, what was it, Kenoli or Roller that looked like the mother Teresa or something. So like a shop had it for like nine years and they kept it on display. It was like a bakery shop or something like that and people would look at it. And then it got stolen. She's someone stole the canola

of a big mother tree. You stole the canola! Oh, yeah, some idiots like, wow, this is the blessed mother tree, so I think I'll honor her by stealing it. I think I need to steal it so I can make my way to hell. I feel like it's one of those things that because people say it,

then it gets reinforced and then you see it, right? Like you've heard of that. Isn't that a phenomenon that happens? Like if we're looking at clouds and then you go, oh, do you see the unicorn jumping over and then I'm like, oh yeah. Now I see it. Yeah, yeah.

I think that's true. Yeah, that's probably like that. So this is something interesting. I just read this morning. Did you guys know that a woman just set the all-time Benchpress record for women and you guys want to guess what that number is? So then it's the heaviest bench press. How the biological terrible

Sorry woman. I'm just clarifying. Correct. It's a biological cisgender woman The heavy world's heaviest female bench press of all time, she completed. I'm gonna go with the number. I'm gonna go with 490 pounds. What about you, Justin? This is gonna be like the price is right again. 315. 605 pounds.

Oh, it's way off. Yeah. Now this is equipped. So in other words, she wore a bench shirt. It's a very strong lady. Yeah, so she was equipped, right? Yeah. Which can add, you know, 100 pounds or what?

Doesn't matter I'm careful. I had 150 pounds that's insane are those known to add a hundred pounds. Oh, yeah, dude Oh, yeah, Ben Ben shirts and squat suits if you know how to use them and you get the double ply crazy shit You ever seen the guys walk out? Yeah, I know it's crazy a hundred pounds. There's a lot. Oh, I've I people tell me more People tell me is crazy people tell me more people tell me is crazy People tell me that at the high levels when there's no like limits and those you can wear whatever You know bench shirt you want and the you know the dudes walking out wow look at that Six hundred but no it's six oh five. It's a Becca Swanson that did it again. Let me see what her name was

No, Rayanne How big is she who Kuhin or Miller. She's the one that said it. She beat that record. Yeah, I'll send you the link. That was the old record. That was the old record right there. It's 600 and you said she did 605, right?

605. I'll send Doug the link. Cause it was like, Stevi Cohen up there for dead left. She was pulling some serious weight. Well, women, pretty, typically will do pretty damn good. A pound for pound lower body,

but bench presses. But bench presses. Yeah, I haven't seen it. Hold on to the ball game. But yeah, you've seen it when they put these shirts and stuff on. They walk out like this, or they'll need someone to. Yeah, it only takes two other big dudes to put on one of those.

So I do know, like, how crazy they are, but I mean, a hundred pounds. I think more. I know a guy, so I talked to a guy about this years ago, as a power lifter, and we were having this whole discussion about it. There she is 6.05 So she looks actually bench 6.05 Definitely capable so I was I was talking to who wasn't I was talking to you I was talking to a power lifter and they said that some of these bench shirts are so insane

That people will actually miss a lift. So the go to an event, they'll load the bar, they'll miss it because they can't get the bar to touch their chest. That's how tight. So they literally can't get the bar down to their chest. Come on. So it doesn't seem like, I mean,

like, so there's gotta be somewhat of an asterisk there. I wanna know how much they can actually bench without all the assistance. Raw, you got to look up raw. Yeah, raw. In raw is the one. Look that up, Doug. Let's see how much of a world record, heaviest women in the bench press raw.

But huge. Just, I wonder if my number of 400 is something's more accurate for that. Right. I would bet. I would bet it's in the 400 range. Yeah. Because if you look at the men's raw totals, all right, let's get on that now.

Okay, so I'm gonna say 450. 450? Because last time I was way off. Yeah, I'll say, I'll say probably, I'll agree with you, let me see. We're at the 490, I swear, I'll have to stick with the number. Let's see here, the woman's equipped bench press now. 457?

The raw 457. Boom, wow, wow. Now look at the difference. 456 to 600. From that. But the men's are even bigger. If you look at the men's difference in raw versus equipped, it's even bigger.

Well, that's because of the amount. I'm sure you need a thousand something. Right, right, right. Oh yeah, it's pretty wild. Isn't the raw one up there? Isn't the raw bench press like a thousand pounds? Have you seen, no. It's not?

No, I don't think it's a thousand yet raw. I mean, maybe it is. It's either not. Have you seen, so when you look at these bench pressing, like people that, you know, guys, girls that can just lift tremendous amounts away and you look at their body, it's literally made to bench press.

They're like really big, round, barrel body, short low arms. Yeah, because hapthor did like a thousand, a deadlift and broke the record. Totally different. Yeah, it's a different. Yeah, totally different. Let's see. This thing. Now, we got to do raw, Doug.

Yeah, look at the world bench press record raw. Yeah, that's all equipped. So, let's see what we find here. 739. Wow. Yeah, that's a huge difference. Which is still like. Almost 300 huge difference. Which is still almost 300 pounds difference. But just still insane.

That's just still the most insane thing that I can think of. Pretty crazy. Justin, I want to ask you a question because you used to be a bartender, right? Yeah, I was. I mean, it was in the greatest, but I did it for a few years. Okay, is there a drink called a high ball or a low ball?

Or a low ball? I think those are more referring to the actual cut, like the glasses. So a high ball versus a low ball or a well I think those are more referring to the actual cut like the glasses. So a high ball versus a low ball a glass of one of them is more focused on the bubbles you know sort of effervescence oh really drinks versus the low ball is mainly wider and so and shorter so you you you're supposed to basically be able to smell like the essence of the drink. And, you know, so it's more of like a presentation, um, why, which, which we see mirrors carrying that. That's why I asked. Yeah. Yeah. They haven't. I saw that in our commercial stuff. They sent over. It's a weighted bottom too. So yeah, let's fill easily. Yeah. That's

what I like about like rocks, glasses and like lowball like, because they're weighted and, you know, less likely to easily tip. I like my cups like I like about like rocks, glasses and like lowball like because they're weighted and you know less likely to easily tip I like my cups like I like Justin This is weighted bottom Heavy bottom, more centered We'll have to add that to the trucky bar man Oh yeah, we should get those up there No, no 100% I will

I mean I saw it over there that was the first thing I said over to Jerry I'll make sure they send some over us You know it's funny you don't realize well I mean some people realize this The presentation of something completely changes the taste. Or the truth. Oh, yeah, sure. No, it is. I get like slightly annoyed if we go out or something

and then there's certain garnishes and certain things that I would do to drinks that they didn't even come close to like, including, I'm like, it's missing so many ingredients. Well, so like Jessica, right? If we go out to dinner and let's say she orders a glass of wine, she gets so mad when they fill the glass of, when the glass is mostly full of wine. She likes

to have like this much wine in the glass, even if she has multiple glasses. She just doesn't like, she's like, it looks gross. I don't like it. Oh, she sent it back before. Can you put this in several glasses or give me one that's like only filled up to here? Oh, really? Because she doesn't like the presentation at ruins the whole experience. Oh, on that note, Katrina's mom and dad used to, they roll around in their car. They have their, they're particular about even the glass that it gets poured in. So they carry their own wine glasses at every restaurant they go to. Yeah. Are you serious? Oh yeah. Because why people are very, wine glasses can get really expensive. So you walk in with your own glass? Yeah, we actually have, for Christmas last year,

they bought us Katrina and I. And it's a black case about this big. And it's obviously it's got all kinds of foam to protect it like that, you unzip it. And it's a travel case for wine glasses. So yeah, there's like super particular about that. They go to a restaurant, stuff like that. They go pull their own wine glasses and they're like,

I don't know, don't pour. Because they, so the restaurants, they make, they typically have most restaurants. Their wine glasses are commercial gray. They're designed to be able to throw in a dishwasher, whatever like that. And I guess like really good wine glasses are way more. And I never got that. We different. Like, corkage fees and things like people bring their own wine.

Yeah. Which is fine. But yeah, I haven't seen that, you know, come in like so that would have been interesting. Yeah, that's the serious family. Yeah, like everybody in the family has their own travel. We got ours like last Christmas, the Christmas before. If you're really into it, yeah, and they have like a winery now. So yeah, yeah, yeah, well, I can't make fun of them.

They're serious about it. I'll bring salt. I'll bring my own salt to a restaurant. Yeah, I don't like their salt or I hate asking them for salt because then it takes forever on my food sitting here. Look at you without salt on it. I'll bring out my salt. Oh, I don't like their salt or I hate asking them for salt because then it takes forever my food sitting here I can eat it without salt on it Bring out my I know they always forget it. We're gonna be asking Yeah, like they never remember so here's something else that's cool. Just and you'll appreciate this

so and you know I looked up the the time because I didn't realize that That Neanderthals and Dennis Sovins. I think I'm saying right, Denis Sovins. So these are two different types or species of humans or existed at the same time, right? Existed while, what do we call them, homo erectus? Okay, while homo erectus existed, which is us, right, us types of human, there were Neanderthals and there were also Denis Sovins.

And then there were, huh? Sapiens. I think all of them were considered, I don't know. I think CBN sort of umbrella is a lot of, oh really? Yeah, yeah. So anyway, that's what I felt, I'm not sure. Check me on that. But there's other species as well,

but those are the two best known. And they all existed, coexisted like 50 to 100,000 years ago. So 100,000 years ago, you had humans like us, and then you had Neanderthals and you had Denisovans and of course they went extinct in oh and there is the the Hobbit like the hob forget the name of that. Yes, but that was another species. Yeah, they're called something else So that's a Denisovan look at that. So isn't that interesting? So and what's weird about that is of course they went extinct and there's lots of speculation. Part of speculation is that we killed them, probably ate them or we outcompeted them because we were better hunters or, you know, better at creating tools that hunted, although they were also tool creators.

So anyway, they went and found, they analyzed their bones and really were able to figure out the blood types that they had. The theory was that they all had type O. So you guys know the different blood types, right? Yeah. Type O is considered the first blood type. It's the one that you can give all human. Universally, right? Yes. Oh. And that's the one that we all that we all had lots, long time ago. And then they there were mutations that turned into different blood types. Well, believe it or not, Neanderthals also had a, b and all that.

They thought they would all be typo, but I guess it went further back than that. So it didn't branch off until further back than a hundred thousand years ago is what they're- Theorizing with this, which is kind of interesting. That is interesting. Hey real quick, I hope you're enjoying this episode.

Head over to myserenitykids.com. Now this is a company that we're working with that makes healthy baby food. So they have grain-free snacks, they have meat pouches, they use bone broth, no preservatives. This is the best baby food you'll find anywhere. It's the only one that I give to my baby son, Adam same thing. It's the only one he gives to his baby son, Adam same thing. So only when he gives to his baby son, head over to myserenitykids.com. Use the code mp20 for 20% off. All right, enjoy the rest of the show. First question is from D.D. Segd Moan.

How would you tweak anabolic and aesthetic to be an hour format? So maps and a ball look and maps aesthetic. So, you know, here's what's interesting about this. I obviously created map, sand, and ball, and I still follow what you're doing, it should not take over an hour. Now, Mapsesthetic, I typically would do the workout in an hour and 15 minutes, hour and 20 minutes at most. I know Doug, same experience. It's just more volume. Now, if you don't have over an hour to do Mapsesthetic workouts, you could just cut the sets out of the exercises for the

areas of your body that you think need less work. Well, there's other ways you could do this, or at least how I do it, because this happens to me sometimes. Sometimes I only have 40 minutes or 30 minutes and so, and I'm running through one of these programs, so what ends up happening. If I'm short on time and I'm running maps in a ball, and I talked about this other day, I think on the show, because this is kind of how I'm training right now, if I'm short on time and I'm running maps in a ball, and I talked about this other day, I think I'm going to show, because this, this kind of how I'm training right now, is I'll cut in half, right?

So it's only a three day a week program. So what I'll end up doing is, you know, I'll do upper body one day, lower body the next day, upper body, but I'm following all the exercises in anabolic. I'm just turning it from a three day week to a six day a week program and splitting it in half. So that's how I would mess with anabolic. I'm just turning it from a three day week to a six day week program and splitting it in half So that's how I would mess with anabolic now aesthetic You mean it's okay, right? Yeah, now that's how I would do anabolic now aesthetic because we there's more days in the gym It's a little bit longer and then you have focus sessions

I would just add some if I couldn't get to I'd pick a muscle group or two And I'd pull it out of the foundational day and I would just add it to a focus day. Oh, that's a great point. Yeah, so if it's a really good point. If you have a full, it's because the way aesthetic is designed, it's a full body routine and then you have focus days every other day. So what I would just do is just say, okay, I'm going to take my shoulder exercises and maybe my pushing exercises. Shoulder, chest and tries. I'm going to put on my focus day with my two or three focus exercises that I was going to do.

Yeah, I think that's the main sense. I think that's great advice. And those are two easily two of the most popular programs. Yeah, that we currently. That's I mean, one of the things we always try and communicate on the show is that, you know, we we designed these things as We design these things as a foundation or as a generic blueprint for people to follow, but this is how you can modify this stuff, I mean. Yeah, you're always best to learn how to modify workouts for you. This includes your body, your goals, your fitness, specific areas you want to focus on, and your schedule. That was the idea. The idea was to give you the blueprint and then

you kind of move away or change it according to your individual needs. And that's always going to give you the best results anyway. Individualization of workouts is one of the best things. Next question is from S Powers 28. Are D-Load Weeks necessary? I think easier workouts, workouts that allow your body to recover are necessary. Do I think it's necessary to schedule D-load weeks? For some people, yes, for other people, no. Who would it be necessary for? For competitors, right?

Yeah, yeah. Or athletic competitors or bodybuilders, I would think this would apply, you know, the majority of people towards it, in terms of scheduling it, you know, the majority of people towards it in terms of scheduling it You know to sort of give you that that break and refresh to then, you know, reprimand. I never did this with most clients Because most clients naturally have de-load weeks. Yeah, keeping a client consistent for three to six months and never missing a workout That was a hard thing. That is extremely different. In fact, I probably failed 95% of the time.

The reality is they have vacation, they have busy lives, stuff happens for a week or whatever. So they naturally do it. The only client, so the only people that I ever had to do something like this with is the competitors. Somebody who actually could go years and not miss a workout.

And those people tend to need these de-load weeks and it's highly beneficial for them. I let the other ones kind of naturally happen. Yeah, a schedule de-load week is good. If you're the kind of person that tends to, oh, I know I'm supposed to go easier, but I'm gonna go hard. Like, this would be good for me, right?

Because I know it's in my schedule, I have to do it, and it'll force me to do it, because my tendency is to not do it. My tendency is to push to probably too hard or too often. But for most people, I don't think scheduling a D-load week is a big deal. But, you know, again, rephrasing the question, is it necessary to have workouts that give your body an opportunity

to heal and recover? In other words, is it necessary to have easier workouts or lighter workouts? Yes, absolutely. And here's the thing. I think people believe that these easier workouts, or if you want to label them de-load workouts, that's fine. I think people believe that de-load workouts are easier workouts or if you want to label them de-load workouts, that's fine. I think people believe that de-load workouts are easier workouts.

Pause your progress. Like, okay, I'm not gonna progress this week because I'm actually, studies actually show that oftentimes progress happens in a de-load week. So it's like they've been pushing, pushing, pushing, then they go easier workouts and then boom, they get all this muscle growth or strength. I think the ideal situation is that you can intuitively pick up on the signs and signals

your body is sending you and be able to back off and be able to weave in and out and undulate the intensity, the volume, whatever it is necessary to get you to fully recover so you can keep progressing. We have to be careful here, because the question is necessary. And so where I think we're addressing necessary, but valuable, yes, I think they can be very valuable, especially for someone like Sal. I mean, we recently shared a study on the show

where you had the two groups, one group trained consistently for 16 weeks, never took any days off, versus a group that every third week took a whole week off. And at the end of the study, the group never took any days off versus a group that every third week took a whole week off. And at the end of the study, the group that took the week off was progressed just as much as the group that never took any days off. So there's definitely tremendous, obviously, tremendous value. If you can do what is it? Less work. Yeah, less work and get the same results as somebody who's doing more work, then there's obviously there's

value there. That's what that study points out. But I think our point is saying that most people naturally take days off, naturally, de-load because of just regular life things that happen. Now, if you're the hardcore, super consistent, and high volume training type of person, then yeah, no, I think they're extremely valuable. And according to that study, you could get away with every month taking a few days or a week off of training. And it would be beneficial. Now, do you guys have signs that you look out for for yourselves?

Will you say, okay, this is happening. I need to go easy on my workouts. Or some specific. Usually for me, I can sense go easy on my workouts. Is there something special for you? For me, I can sense whether or not I'm putting too much pressure in certain joints and yes, so I have pain right now, specifically, that I'm dealing with my shoulder hips and so I'm definitely still going through the movements with a lot less intensity and bringing the volume down, but I plan on weaving in and out of that so that way I can allow them to recover. Is that from your workout videos?

Yeah, for the shoulder for sure. Yeah, I mean, I definitely push it to the bridge. Did you push that 120-something pound kettlebell? Yeah, that's the problem with me. That's a lot of work. You're talking me up a bit. I didn't oil like, dude, just like my regular workouts. So that was totally a performance workout, you know?

But, so I paid for that a bit because it was outside of my normal intensity range, but now it's just a matter of getting myself back to where I feel like my body's like at its optimal form. Yeah, I think for me, all the time now, because of you assholes. Yeah. I was a much better way.

You've been playing the whole everything. It is your fault. It's 100% your guys' fault, because before you guys, I never even, like I said, I never trained singles and doubles and triples. And I mean, I never cared about my max PR, none of that stuff ever. I was like, so I was so anti that.

I just talked shit about that all the time. It was not necessary. You can build an incredible end because you know me. Would you say when you're naked in the bedroom, she doesn't have to do that. That's right. That's right. Yeah. It was all show, no go. I wasn't about performance. I wasn't about how much that bench. I wanted to look good. I was very sure of that's what my goal was and when I wanted to accomplish. And it wasn't necessary for me to push the boundaries as far as weight. Now we started hanging out together and now I'm paying attention to how much do I bench press,

how much do I squat, how much do I dead lift. And now my hips, my elbow, my shoulder, always are talking to me because what ends up happening is I get in a little bit of a rhythm and I wanna see what I can push in what I can do and then my body reminds me that you know you should be training more like this. Some of those advanced days just by my way. Stretching your capacity out of it.

Yeah. Help your, help your, help your, help yourself. It's true. I mean I'm teasing about blaming it on you guys but I really didn't suffer from a lot of that stuff until I, that is the one challenge with. You push performance hard too often for sure. Yeah, it's hard though because it is a double edged sword, right? Because there are tremendous benefits I've got since I've trained that way too.

Of course. One of the things I love that I notice about my body today than just five, six years ago is because I've gotten so strong and some of these big compound lifts. Man, if I just, if I make, if I make sure I hit overhead press, squat, deadlift, and bench, like once a week, it actually maintains my, my, I don't have as aesthetic as the competitive atom does or what do I do that. But like I can maintain, I definitely can maintain where a A and P.M. worker will think that I look strong and fit.

That's right. I don't remember saying that. That feels good. You look strong. You look strong. You're like a jack guy. Next question is from Chilate. How can I tell if I lack mobility or if it's just my anatomical limitations?

Nine at a ten times. It's a mobility issue. How can I tell if I lack mobility or if it's just my anatomical limitations? Nine at a ten times, it's a mobility issue. So nine at a ten times, you lack the strength, the control, and the stability. One at a ten times, there's something wrong with your bones or your joints that's causing the issue. Anatomically speaking, not like you had an injury in your joint, but rather the joint is constructed in a way to where it's a limiting factor. How do you know the difference? Well, it's like Imagine going into a deep squat and you feel literally a block bones boom. That's it like almost like extending my elbow I can't extend my elbow any further. That's not a mobility issue. My joint just won't extend any further

So that's what that feels like now going to the bottom of a squat and feeling tight with my hip flexor or who I can't go any further because my heels rise or I feel, that's usually mobility. And again, I say nine at a 10 times because ever since you see this now in social media posts where you see these like, you know, these anatomy experts will post picture of a hip joint

and we'll show, see this person can't squat this deep or they need to have a wider stance because the way that the femur fits in, so now you have all these people who have poor mobility who now have a wonderful excuse and they're like, oh, this is why I don't lift that way. It's because my bones, and I can't change my bones. No, nine at a 10 times, you just don't have the strength

to put it in the front part. Well, then you add in the, and to defend the guys and girls that slam all the mobility people is now, okay, people are aware that there's this mobility thing that a lot of people may or may not be, should be doing. And now everybody's jumping on the bandwagon of trying to sell people this idea. I think a really cool way to test this is actually the discrepancy from left to right. So an easy way to tell it has nothing to do with your morphology, right? So your structure and to see if there is a mobility issue is the discrepancy from left to right. If you do your hips in a 90-90, for example, and the left to right looks exactly the same as

far as internal external rotation. It might be that might be your range of motion for your hips. Now everybody can probably have extend their capacity a little bit give or take also look at passive mobility right someone could lift your leg and show you oh no it moves that way right right right and so looking at left to right and rarely ever I ever seen this in my own body or any clients, do they always match completely. And so if you see that, you know, this what this shoulder has no problem getting here. But then when I go to do this one, that's all I got. There's definitely a mobility issue there. There's no, because you definitely

don't have a discrepancy in your morphology from left to right like that. It's hard to argue, you know, oh, your feet externally rotate because that's the way your pelvis is and how am I going to debate that. But if I get you down in a 90-90 and I go to show that your left heel, you can lift up the off the ground, six inches and then the other one, you can't even budge. That's very obvious to me as a coach. There's a mobility issue in that hip. And we probably can improve both,

and there's a good chance there's some an issue in both, but that's one of the best ways to be sure of that. I have somewhat of a challenge to that mentality in terms of like, I see a lot of coaches out there that put like, if you have this kind of set up with your femur and your hips and you should probably go into this stance. It's immediately sort of eliminating just the movement in general, whereas I would be

more comfortable with having multiple stances where we can see where those ranges lie, and then try to get subtle improvements on each one of them and not just eliminate them. Unless it's really causing you some kind of dysfunction where you can have chronic pain from it or some kind of injury is as a result because it's such a bad angle. But in my experience, I haven't found that to be the case. Okay, so here's the problem. The problem is that we consider things like squats, overhead presses, rows, horizontal presses. We don't consider them foundational human movements.

So oftentimes people will say that their lack of mobility is an anatomical issue. But if I change the words, but not the conversation, I think this starts to make a little bit more sense. So let's say somebody was walking funny. You see someone walking funny down the street. Most doctors, most movement specialists, most trainers, most fitness people would say,

there's a muscle issue going on there. There's a mobility issue going on there. There's the firing pattern is wrong. Most people wouldn't say there's an anatomical problem. Now, are there anatomical issues that can cause people to walk in ways that are dysfunctional? Yes. Are they common? No. They're rare. Far more common if somebody's walking wrong, just to use a word that, you know, just off the top of my head. If they're walking in a dysfunctional way, it's because the recruitment

patterns aren't ideal or they have mobility issues that are not working for them. Same thing applies to squatting. Squatting is a fundamental human movement, pushing your arms overhead, fundamental human movement, rowing, fundamental human movement. So if you can't do those things with a good, comfortable, full-range emotion, chances are very high. It has nothing to do with your bones or things that you can't work on,

it probably has everything to do with the fact that you lack the strength, the stability, the flexibility, the mobility. These are all things that you can work on. So again, nine out of 10 times, I'll stand by that. It's not anatomy. Next question is from Stacy Lynn, 22. Tips on how to stay consistent when you work 10 hour days. Oh, yeah

You know, here's what I found so I've been working out for a long time. I'm very consistent with my workouts in an ideal world I would work out at Probably 2 p.m. In the day. That's when I feel the strongest it would be you know a couple hours after lunch My pre workout would hit real good. It would have a great workout. I used to do this when I owned my studio, and clients would typically come in the morning in the evening so I'd have that break.

And then things changed. We do this. I have more kids now, more responsibility. So I have to schedule my workout first thing in the morning. If I start my day with a workout, I'm consistent. If I try to end my day with a workout or I try to inject my workout in the middle of my day, consistency becomes far more challenging.

Now I've seen this with clients and I've seen this with members. I've managed many, many, many gyms with lots of traffic, in other words, lots of members coming in. And I'll tell you what, there is a huge difference between the morning crowd and the afternoon or evening crowd. The afternoon or evening crowd is transient. Often, new people all the time.

You go in at 6 a.m. Even in a big box gym, not a hardcore gym. You go at at 6 a.m. Do it for a week and I guarantee you'll see the same crowd almost every single time. So that's my best advice. My best advice to someone is if you want to be consistent, and I know this sucks for some people that don't want to wake up early, whatever, but I tell you, this is a great strategy. Start your day with your workouts, your farm more likely to be consistent.

I can get down with that. Yeah, I was just going to think, like I can get down with that. Yeah, I was just gonna think, like I wonder what they do for a job because I was just thinking about this the other day because one of my friends works in construction and has a very intensive like, manual like his body's very physical job, let's say. And so it works really long hours,

but also was trying to get in lifts like at the end of the night and was focusing on things that it was already using quite substantially in his job To to the point where I wasn't having any progress with like shoulder with you know Like lots of different like muscle groups who's focusing on and you know in terms of like getting the the overall volume was really high Was he's in pretty good shape just literally from his job and so so to kind of figure out a way to create a better workout, you know, focused on maybe some muscle groups, he's neglecting more and also like more of a restorative type of, you know, workout was something that he actually started to then unlock, you know, his, what

he was seeking in terms of his goal, physique and all that kind of stuff. I have another one for you. I agree with Sally, though, I'm not a morning person and I don't work out in the morning, but I do agree with that because that's very true. The most consistent people in the gym will always be 5am crowd. But I have something to ask you guys.

I think it's interesting that I learned about myself and I've alluded to this in the show before. I don't know if I've pointed this fact out before, you know the most important day, if we're talking about consistency, right? So if for my routine, if I'm gonna be consistent with my training, you know what the most important day is that I train? Is it Monday?

Is it Monday, start of the week? Sunday. Sunday. And the reason why it's Sunday is because it's my last day off. And I'm about to start the work week. And if I'm already starting my work week and I got a good workout in the day before,

when I had no excuses, right? Cause work hits, 10 hour days happen, shit can hit the fan, whatever. But Sunday I'm off, and technically I don't have to do anything. I learned about 10 years ago, when I scheduled my training, and this includes meal planning I everything if I want to be consistent if I scheduled day one of whatever the plan is

On Sunday when my day is up which is typically a day off for me So this would change if you have like Monday Tuesday off or what about that? So it's your last day off before you start the work week Getting that workout in, making the meals, what all that is done, it sets the tone for what the week is gonna be. If I miss Sunday's workout and I come in, it takes extra discipline for me

to make sure I train on Monday. But if I had already lifted on Sunday, I already feel like I got good momentum going into the week and I don't wanna stop that momentum. And I have found that I've had way more success. And so I used to have a lot of success with clients, getting them to actually plan training on the weekends because what we typically do is work all week,

we try and train and diet and do a well. And then the weekends, everyone goes, ah, I'm off of everything. I'm off of work, I'm off of eating well, I'm off of training, where I would go, okay, I'm not actually gonna think about what days I'm gonna train during the week. I'm not gonna think about my diet so much in a week. I'm gonna crush training where I would go, okay, I'm not actually gonna think about what days I'm gonna train during the week. I'm not gonna think about my diet so much in the week.

I'm gonna crush Saturday and Sunday. I'm gonna make sure I have a successful day of eating and a successful day of training on the weekend. And what I have found is I actually go into the week with way more consistency than if I had not done that over the week. Yeah, I think it's important. So that's one good point about that, Adam,

is you have to kind of figure yourself out and what gets you going and what gets you consistent. You know, you mentioned the friend that's in construction. I had a cousin who worked in construction. This was years ago, and he still does, but this particular instance was years ago, I managed the 24 hour up in Sunnyvale and he wanted to start working out, wanted to get consistent managed the 24 hour up in Sunnyvale and he wanted

to start working out, wanted to get consistent, used to play football in high school. And he's like, man, it sucks because when I'm done with work around three or four, I think at four p.m., I think he was done with his job. He's like, I'm exhausted, man. I'm moving, sheet rock and roofing and doing all this stuff. He's like, I'm dead tired and I'll drink a cup of coffee or drink a red bowl come in and try and work out I'm just not good and I'm like listen dude try working out first thing in the morning And he goes I would literally have to work out at 4 a.m. To make that happen and I said try it out and just see how

Consistent you are. I know you got to wake up earlier do the whole thing. You just got to go to bed earlier And he did it and he was extremely consistent. And he said, you're right, he goes, kind of sucks, you got to wake up earlier. I got to go to bed earlier. He goes, but when I start my day with my workout, first of all, I feel better during work. Yeah, you get more energized at work.

And he goes, and I never miss a workout, because that's just the beginning of my day. It's the first thing on your list. When you move it down the list, it's like, I promise you, if I didn't work out first thing in the morning, it would be so hard to be consistent. So yeah, great advice all the way around. Look if you like our information, if you like our content, you will love MindPumpFree.com. Head over there, check out all of our free guides that can help you to do anything fitness-related,

including fat loss, muscle gain, mobility. We even have guides for personal trainers. Again, it's 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 Atom. 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 MindPumpMedia.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 trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com.

If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump. next time this is Mindbomb.