Mind Pump: Raw Fitness Truth - 1623: How to Get Good at Dips, the Benefits of Elevating the Heels When Squatting, Exercises to Improve Knee Pain & More

Episode Date: August 20, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about ways to improve dips, benefits of elevating the heels in a squat, exercises that help improve knee pain and functionality, and whether occlusion training is a waste of time. The problems with processed foods, the Western Medicine approach to nutrition, and the selling point of corporate wellness. (5:55) The theory that you can be overweight and healthy. (19:02) What can go wrong when you give LSD to dolphins?! (20:43) That time Pepsi got sued for a $33m fighter jet. (21:50) The modern version of the ‘birds and the bees’ talk. (27:14) When is the right age for your child to get a phone? (29:26) Yes, there is going to be another Jackass movie. (38:02) The evolution of online training and the value of NCI for coaches. (40:57) How the guys have fully converted their household products to Public Goods. (46:38) Are more men growers or showers? (48:29) Fun Facts with Justin: A good time with ‘Zoomquilt’. (51:56) #Quah question #1 – What are some ways I can improve dips? (55:03) #Quah question #2 – What are the benefits of elevating the heels in a squat? (1:01:11) #Quah question #3 – What are exercises that help improve knee pain and functionality? (1:05:34) #Quah question #4 – Is occlusion training a waste of time? (1:13:33) Related Links/Products Mentioned August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Trends in Consumption of Ultraprocessed Foods Among US Youths Aged 2-19 Years, 1999-2018 Are people with metabolically healthy obesity really healthy? A prospective cohort study of 381,363 UK Biobank participants - PubMed The dolphin who loved me: the Nasa-funded project that went wrong The time Pepsi got sued for a $33m fighter jet Are red, yellow, and green Skittles all the same flavor? We find out the truth Jackass Forever | Official Website | October 22 2021 NCI Certifications x Mind Pump Mind Pump #1492: Five Things To Look For In An Online Coach With Jason Phillips Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Grower or shower? Predictors of change in penile length from the flaccid to erect state Zoomquilt How to Build Muscle with Isometric Holds Rubberbanditz Resistance Band Set How To Goblet Squat – FREE Squat Like A PRO Guide – Mind Pump TV The BEST Way To Front Squat (QUAD BUILDER!) - Mind Pump TV Ankle Mobility Flow - Get Deeper In The Squat! - Mind Pump TV MAPS Prime Pro Webinar Mind Pump’s Occlusion Training Guide Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Gabrielle Lyon, DO (@drgabriellelyon)  Instagram Enzo Coglitore (@enzocog)  Instagram Jason Phillips (@jasonphillipsisnutrition)  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, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We answered some health and fitness questions at the end of the episode, but the way we opened the episode was with an intro portion. Today's intro was 51 minutes long. We talked about current events. We brought up scientific studies. We mentioned some of our sponsors. So here's what went down in today's show. We opened up by talking about the

childhood processed food study. Believe it or not, a majority of the food kids are eating in America is processed food Then we talked about the study the meta analysis Testing out the theory that you can be overweight and healthy Which let us talk about corporate wellness and the benefits of fitness that go beyond just the physical aspects Then we talked about an old study Where they gave LSD to dolphins and then weird stuff happened. I mean it got real weird that go beyond just the physical aspects. Then we talked about an old study

where they gave LSD to dolphins and then weird stuff happened. I mean, it got real weird. Adam got really weird. Then Adam brought up the lawsuit that Pepsi had in 1996 for not giving somebody a fighter jet. Believe it or not, somebody actually sued them for that. Then Justin talked about the updated birds and bees talk

that we're now having with our kids, which let us talk about kids and technology. Then we talked about the new Jackass movie, Jackass Geriatric, I think is what they're calling it. I like that title better. Then we talked about NCI, which is one of our favorite personal training and online coach certification companies, great company. It's actually the only certification company that we intricately work with. And

right now, they are giving away a three day free training course to all online coaches. It's very valuable. It's not one of those freebies where you don't get a lot of value. You will get something out of this and it costs nothing for Mind Pump listeners. So head over to ncicertifications.com forward slash Mind Pump and get your free three-day training course. Then we talk about supplying our homes with public goods products. Now public goods is a company that makes all kinds of household products in packages that are eco-friendly. They use minimal chemicals and of course you save lots of money.

So if you care about the environment, you care about your health and you want stuff that's actually quite effective, works really well. Go check them out. By the way, you get $15 off your first purchase. That means you can actually get just $15 worth of free product just for checking them out. So head over to public goods.com, forward slash, mind pump, and then use the code, mind pump. Then we brought up the study that was funded to test whether or not more men or growers or showers, so glad they did these studies.

And then just to talk about this website, that is trippy, we'll trip you out, so go check it out. Then we got to the questions, here's the first one. The first person wants to know how to improve their body weight dips. The next question, this person wants to know what the benefits are of elevating your heels when you do squats. The third question, this person wants to know what the benefits are of elevating your heels when you do squats.

The third question, this person wants to know what movements to do to help with knee pain. In the final question, this person wants to know if a inclusion training or blood flow restrictive training has any value, should you include it in your routine. Also, all months long, two of our best strength building programs, maps strong, which is strong man inspired, and maps power lift, which is a power lifting program, are both 50% off. So you can go check them out or just go sign up at maps fitnessproducts.com. Just don't forget to use the code August Special with no space for that discount. I want to ask Adam about his diet. It looks like it's working, huh? Getting lean, bro. I'm not eating it.

You're on the, I can't taste anything diet. I'm on the Bat Soup diet. I'm gonna write a book when we're doing this. Nothing tastes good, diet. No, yeah, that's the one thing for me has been, which was weird because it didn't, that didn't happen. I want to say to like day five or six. And I can taste foods, salty stuff tastes okay to me.

So like soup is like still my favorite thing to have right now because it's the only thing I feel tastes somewhat normal. Everything else has this weird taste. Almost like Katrina was trying to get me to describe it. I say, you know what tastes like? You ever go eat something like or have orange juice right after you brush your teeth. Oh, I hate that.

It tastes like all food tastes like I just brushed my teeth and then I went eight then I went eight food. I could tell your sense of taste of sauce when you when I saw your shoes today. Oh Jesus, guys. It's taste is way off. You all right. Show your shoes.

Show your shoes. Just. Please open up the camera. What is that anyway? What is that? Huh? This is this way on Show your shoes Huh, just can you see from there? No No, not really what is it these are vans, bro. Why another van? What's that? There's a hot chicken a hot chicken a skeleton on my shoes, bro. Oh, yeah This guy over here with the fucking therapeutic shoes Hold on to give me shit Hey, what do you call the new balances? Grandpa shoes. Oh, they're not bro. Look, look, these are really I get DMs like every day about time and talk to you about your outfits

I'm like, I can't just get the more you talk to this guy about his outfits the more he Diggs's heels it. Yeah, the more I just do what I like this new earpiece thing that we got here, Doug. I feel like I'm in the CIA right now, you know what I mean? Yeah. That's a little better. You're a little more important today. Hold on.

Hold on. Hold on. Yeah. Anyway, I wanted you to bring up the studies that I see going around right now. There's a lot, and because we brought up, like, just a month ago, I was talking about, I had read something in regards to, like, you know, childhood obesity going up, and there's stuff that I see in our space

That's yeah the study showed that a majority of kids diets is Process food majority almost 70% so almost 70% Of what a kid eats in America today comes out of a box or a wrapper or is processed comes out of a box or a wrapper or is processed. That's a big problem. It's a big problem because, well, process foods themselves are probably not as healthy as whole natural foods, but besides that.

Probably. Well, people will argue, you know, what do some of them are good, some whatever, fine. We'll make that argument, although I definitely think. There's a few weak arguments, but yeah. Well, everything is processed, right? So that's the argument.

The argument is that everything is a little bit processed. A little bit, yeah. But here's the real thing proven. Proven in studies that processed foods make you overeat a lot. To the tune of about 500 calories a day, and the studies they do are really good, controlled, crossover studies, 500 more calories a day. So you give your kid processed foods,

and they're just gonna overeat. This is why kids are fat right now. That's why there's so many obese kids. It's really crazy what's going on. So that's what the studies show. Well, that's, I mean, it's a scary thought when that's going on at the same time when we have, you know, COVID going rampant

and the variants that are happening right now. And I saw some stats, it's 79 or 80% of all deaths. The number one thing they all had in common was obese. Yeah. Yeah, it was like three times more likely you're gonna have a lot of problems with it. Yeah, you were obese. Yeah, you know what though?

We never talk about ever talk about how important it is to just improve your general health. Part of that I think is because people just don't listen because I've had clients that were doctors and we'd have these conversations. You know, I trained a bunch of vascular surgeons at one point. And you know, if you're a vascular surgeon, a couple of things your patients have in common.

One, is they probably all smoke, and two is they, most of them are obese, right? And I tell them, like, do you talk to your clients about, or your patients about, like diet and exercise? And they'd say, well, yeah, but it's totally a waste of time. Like, nobody can, they do not want to listen, they just want to take a pill,

and even then sometimes they're paying the ass, and they forget to take their medications. So I think that's part of it. You know, people don't want to listen, they just want to take a pill. And even then, sometimes they're paying the ass and they forget to take their medications. So I think that's part of it. People don't want to hear, you got to change your lifestyle. Did you see the post that Dr. Gabriel Align did on that as far as doctors and nutrition, kind of defending that, like, she doesn't think that doctors should have any more nutrition schooling? Which I don't disagree, but the challenge I have with that is because she's like, you know, I don't think that we should hold them accountable because that's not what they're, that's not what they went to school for in the first place was to give nutritional advice. The only problem that I have with that is that because they're a

PhD, the general population assumes that they have, and they're a doctor assumes that they have all this nutritional knowledge. So that's the only problem. I don't think that they should be held accountable. I don't think we should be seeking our advice there. But for as long as I've been a trainer, that was one of the number one hurdles as a trainer coach that I had to overcome was, if a client came to me and their doctor

gave them nutritional advice, even with my background being a nutrition, and no matter what I said, I couldn't overcome their doctor telling them. Yeah, they have way more authority, immediately, behind their letters. Yeah, that's the problem, really. Well, some of the meat, if you're not super versed in that subject, you know, don't really just throw it out there as a fact.

Well, I'll tell you what, I'll ask you guys this question. What are some of the craziest diets you've seen people be put on? I've seen clients that I've trained in some of the craziest diets that they were put on were put on my low calorie. By doctors, yeah. Where they come, literally, like 500 calorie diets. Yeah, like bars. Yeah, exactly. I had people come to me and say, and I'd say, so tell me about your nutrition. I know you want to lose weight. Oh, um, I'm on a liquid diet right now to lose weight. Yeah,

that was the most common. Didn't weren't they part, weren't the hospitals or Kaiser partnered with one of those protein barbeam clinics. Yeah, yeah. Yeah, they were the met our ex or something. One of those, I don't know if it's met our ex, but I remember they had a program, when we were taking San and Teresa, I remember they had some program where if you went in there and your BMI was whatever, that was the liquid diet.

Yeah, the go to. And you know why the studies will be like, oh yeah, 12 weeks or 16 weeks people on the liquid diet lost all this weight and they're like, it works. This is what we're gonna have you do. And you completely ignore the longevity or the sustainability of it. So it was hard to argue with these people

because as a trainer, I'm liable if I disagree with their doctor. That's the thing that you're trained as a trainer. So I agree, life or death, I agree, right? You know, like if you got somebody who is, you know, like if you've got somebody who is, you know, morbidly obese and doctor like... I just super emergency. Yeah, like in the like,

Hey, you've got a year possibly to live. Then, you know, at that point, it's like, okay, well, we need to take any extreme measure to get this weight off, or else you're gonna potentially die in your sleep. I understand that, but it's not a long-term solution. No, but I had a lot of people that were not life or death, that were put on these ridiculous diets

from doctors, very hard to argue with them. I had clients who were prescribed weight loss drugs, like, you know, fend-fend or, you know, stuff like that. And all the doctors gave it to me, so therefore, so that's the challenge, the challenge is that, if people need to understand that doctors are really good at some stuff, it's nutrition's not one of those. So do you think they should have to get more nutrition schooling? I mean, what's need to understand that doctors are really good at some stuff, it's nutrition's not one of them.

So do you think they should have to get more nutrition schooling? I mean, what's your opinion on that? I think that they should have resources and be directed to direct people to those resources. That's what I think. There should be like a department in their conjunction with them, at least the consult, you know? Yep, yep. Like, at least they can like defer over to nutritionists to kind of counsel them. Well, you probably need it's the problem with it.

The problem with referring like that is the liability issue. I think that's why they don't, right? Like why do you think like, oh, why don't they just refer like a great source of nutritional knowledge? And I guess because everyone, there's such an individual variance with everybody that no matter how great the nutritional advice is,

is not perfect for everybody, right? Well, that's why I think they should have people that work with them, you know, who can individualize. That's what I, luckily, you know, I did. I developed good relationships with a lot of doctors and they ended up sending me a lot of their patients, but that's not standard care, you know, most doctors don't have, don't refer to people

who understand that. Well, yeah, back to the liabalism. Well, there's gotta be something because obviously this is a major contributing factor to how poorly people are dealing with this disease. You know, it's like we gotta address this a supp, pussy foot, and around the fact that we need to get healthier and this should be an alarm, you know, for people to get back in and create better habits. Well, you know what?

It's more than the obvious, because here's the obvious. The obvious is, okay, if you're obese, you have more expensive to take care of, especially towards the end of life. You're, so it's expensive to take care of, you have to be on more medications, higher risk of cancer, diabetes, heart disease, and a lot of stuff.

But then there's all these un- you know, seen effects that we don't really realize. For example, when you're unhealthy, you're less productive, right? So you're a less productive part of society, at least compared to the version of you who is healthy. So if you take someone as obese and then they're healthy, the healthy version of them will be more productive, they'll be more innovative, which is human innovation is we need that, right? That's how we solve problems. So who knows how many problems we're not solving because there's so many obese people and they're just not as innovative as they could be. Not only that, but the choices that they make

drive the markets, right? So when you make choices that lead to poor health, the market feeds things that serve poor health. So go to the grocery store. 90% of the food in the grocery store is unhealthy garbage, right? Because that's what the market demands. The market wants all that unhealthy garbage. If you want the whole natural foods,

you walk around the parameters. The vast majority of the grocery store is dedicated to shitty food or debt, and just markets in general dedicated to poor. I wonder what that line looks like though. It's not a perfect linear graph, right? It doesn't, like as far as like you being exercising, you're more all the other positive side effects

of being in shape. Sure. Like where's the tipping point? What point are you in shape enough that it positively impacts all the things you're alluding to right now? I think it's good enough. And then at what point is it not really matter anymore? Like, the difference between you being, let's just, for arguments, say, 35% body fat soon, if you're anything less than that, you're more productive.

And then, does that, and at that, what point does it not even matter that much more anymore? You know what I'm saying? The difference between someone who's 25% versus someone who's 10% body fat, are they any more productive? I think there's two things. There's the physical effects. So when you feel good and you're actually healthy,

you interpret things differently. You're more positive, you're more productive, you know, all those things I talked about. But it's also the pursuit of health that leads to all those things, right? So what are the things that you do to pursue health in healthy ways and real ways? I'm not talking about dysfunctional pursuit

of aesthetics, but rather healthy pursuit of good health. What are those habits, right? Well, I'm gonna be, I'm gonna abstain a little bit from bad habits. I'm gonna take more responsibility for my own health. I'm gonna be better with my time management. You have to be right to order to make time for exercise. I'm gonna value my health a little bit different.

I'm gonna look at food a little bit differently. So all those, the habits that you learn in the pursuit also contribute. So it's way complex. I'm sure it's a sliding scale, right? The longer you stick with it, the better you are at other things. But I remember, so when I would manage GIMS for 24-hour fitness, we used to do what we're called corporate memberships.

This is where you go to, you guys know what I'm talking about. You go to a company and you would try to get the company to pay a big fee to cover part of the cost of a gym membership for the employees or whatever. It was a big deal for the gym. It would be a lot of revenue. Some of these checks were massive. How would you sell this to the company? Well, the way you'd sell it to the company is, well, your employees wanted it. There was studies that were actually done that showed that employees that worked out in eight right had way less sick days, cost way less on health insurance and were more productive.

And I can't remember the exact number, but these studies showed that, and this is what we would say to them, for every dollar you invest in your employees' health and fitness, you'll get back two dollars in return and savings and in productivity. And this was a big selling point, right? So if you're a company, you spend $100,000 getting your employees to work out, you're going to save $200,000 in absentee, people being less absent, people being more productive. So there's way more effects from poor health than the obvious that nobody's talking about. So I wonder how much that has to do too

with just having purpose, right? Oh yeah, I mean, all of it, right? Like all the things you, I've learned through, the personal responsibility alone, that's a big one. You have to, you have to learn to take your health in your own hands if you pursue, you know, exercise and nutrition at some point.

And I'll tell you something there's a big problem nowadays and especially in this country and modern societies people don't take personal responsibility of their health they give it to their doctors or the government tell me what to do it's not my own that's you know they they have no like real responsibility for their own health they give it to other people that's a that's a's you know they they have no like real responsibility for their own health they give it to other people that's a that's a bad you know president speaking of that i uh... so virgin actually was one of the companies i saw that had a really cool

uh... way of of trying to introduce that incentivize that amongst their employees a while back and it was like a whole corporate wellness incentive where you know the more active they were and the more you know they worked out and made nutritional habits and better habits like they would get certain awards work, they'd lower their insurance and the overall productivity they proved increased substantially. So you know more, if they really start to tap into that and figure it out, you know,

it's gonna benefit everybody and, you know, the way that business is done as well. Yeah, I think that's, I think that's common because the healthcare is getting ridiculous. We gotta look at the preventative side of all this stuff. Yeah, in fact, they did a meta analysis on obesity. You know, there's a whole, you can be overweight and healthy, right? Oh, no, you can be overweight and healthy or, you know, be obese and healthy.

Well, they did a meta analysis and they showed that that's false. You could definitely be, they needed a meta analysis for that. Well, yeah, because they showed you can definitely be healthier and be overweight if you do certain things. But in comparison to that same person, not being overweight, there's no matter what, just carrying lots of excess body fat is just bad for it. I know it's funny. They had to do it. It's comical to me. You know it's comical too, as I see it.

You know it's becoming popular is more and more of these mannequins that they're, that they, when you go to like stores, like, you know, oh yeah. Yeah, they, now they all have like these pot bellies and stuff like that. It's the craziest thing I ever did. I was talking to Courtney about the, she pointed out, we were walking past the Victoria secret and along the side and towards the back of the store,

like, you know, as you're walking down the sidewalk, it was like, oh, you know, it's the really attractive models, and then when you get to the front of the building, it's all the unattractive people. I'm like, the unattractive people are selling clothes now, like, what's happening? Dude, you know, in Europe, mannequins have nipples. That's something I noticed. Yeah.

This is a random fact. Well, I mean, you notice it because, yeah, I went out, no, as well. That's what I thought. As far as old, you notice it because, yeah, I went out, no, as well. That's what I thought. As well as old, you notice nipples when you're 12 on anything. I remember we were in Italy on vacation and we were at a department store and I'm like, you know, one of the Nemanikins

didn't have a shirt on and they had nipples. They was like, wow, they put nipples on nettikins over here. Cool. So, that's so nice. That's hot. Dude, speaking of random, Justin, you're gonna love it. I don't know if you know this, this was a study that was done. I wanna say, I think it was like in the 60s

that this study was done. So the CIA funded a study to see if we could communicate with dolphins. So did you, have you heard about this? Oh yeah, dude, I know why they shut it down too. Yeah, so they gave the dolphins LSD, because they thought that maybe this would help them. Yeah, they could get on the same wavelength somehow

and they're able to kind of like communicate on a different level. So what happened? Somebody fucked the dolphin. No, that's right. That's why they shut it down. Really? A researcher.

She was jerking off all of the dolphins trying to make them happy. Yeah. And so they started having sex and shit. So they had to stop the study. And there wasn't like a scientific reason why she was doing this? I thought she wasn't doing research.

Oh, right. She tried to explain it with like that. No, no, no, this is a research. There's positive communication. Yeah. no, no, this is a Research Communication. Yeah, this is totally this is totally science speaking of old news I have I've read this article I was reading I don't think it was in the hustle or so I don't remember what it was but I just thought it was funny and it because it was old It was old and I remember these I remember these commercials

Pepsi did this thing this campaign was called like Pepsi and stuff do you you guys remember that? Explain it. I'm trying to remember. So they were like, I think it was called Pepsi and stuff was the campaign and they gave away points. And the, and like the, at the end of the commercial, this guy flies into school with like an F-16. Oh, shit, I remember this commercial. They got sued for this. Why? So Pepsi got sued because one guy took that commercial literally and Say you get an f16 saved up enough because they said like seven million points for the f16 and Turned it in and it went through three years of court trying to sue Pepsi for not giving him an f16 Did he win?

I think I think Pepsi actually I think Pepsi actually countersued because of all like the the legal shit that they try to drag and they changed they did change the commercial because of them to make it more like a joke. I think they exaggerated a 700 million points which made it very unrealistic. You could even get to that number. And then they did like a ha ha ha. Oh my god. I remember that. So you leave it, yeah, leave it to the world that like somebody's gonna stick it literally. That's it. It was a hairier fighter.

Oh, that's what it was. Seven million Pepsi points. Yes. People are ridiculous, man. I know. I thought it was crazy that he sat down and he actually calculated out how to figure, how to get to that.

And he's, and I guess, so I guess you didn't have to have all of it through, like, so you get it through like, cans and cups and leaders and then you could also Buy Pepsi points for like I don't remember what it was like $10 for so many points or whatever So he sent in a check for like you know $700,000 and then and however many points that he already accumulated and said I want my jet And well, yeah, that's a that's a steal for a hairier. Well, that was exactly the, his thought process was, oh my god, like this is not, this is so, so worth it for me.

The lawsuits like, listen, I got seven million Pepsi points and I, all I got was diabetes. I didn't get a damn jet. Give me my, my stupid jet. It's a jet. Could you believe that was in our court system, though, for three years? Imagine being the judge on that. I wish judges would sometimes just look at people who do these lawsuits and then just be

like, this is a waste of time. Yeah, you're, sir, I'm sorry, you're really stupid. Get out of my, I know it's crazy that something like that wouldn't just get laughed at a court immediately. Like get out of here, dude. Like trying to say that a commercial is like a legal, biting kind contract, like, come on. Do you guys speak of Pepsi back in the day?

Do you guys remember the failed attempt at, was it Pepsi clear? Yeah. Crystal Pepsi. Yeah, I liked it. Pepsi clear. Yeah, Van Hagar was promoting it. I remember that.

It was basically, it was Pepsi without the coloring. So it looked like seven up or whatever. It was clear. It tasted like Pepsi. But it failed. It did fail miser It tasted like Pepsi. But it failed. It did fail miserably, I remember. Yeah, I liked it. It's weird.

Yeah. Yeah, you kind of expect it to be brown. I don't know. Speaking of which, remember how we speculated that like certain candies, because I said that fruit loops are all the same flavor and we're all blown, our minds were blown. Did you know, and I said Skittles are all the same flavor? That's true blown, our minds were blown. Did you know, and I said skittles, were all the same flavor?

That's true. All they did is change the color and the scent of each skittle, different color, so they'll make it smell different, but the flavoring is identical. So all skittles are exactly the same. Why make it smell a little different? That's weird. Because that changes the experience. Chasing sugar.

Yeah, it just changes the experience and it makes you feel like oh green is you know lime or yellow as lemon and red is I don't know if I've ever smoked my skittles before I just can't picture myself smelling skittles. Yeah, no it says have different fragrances and different colors, but they all taste exactly What was you chewing it all kind of you know so that okay goes in your nose So then you mean to tell me that all those different You know, so that goes in your nose. So then you mean to tell me that all those different colored bags, the purple bag, the fruity bag, the traditional red bag, they're all the same.

All the same. So when you buy a bag of tropical flavored skittles, it's the same. Yeah, yeah. Or really those skittles, same. Now I feel like that's different. I think that they're maybe they're all the same in the bag. So tropical is all the same. Oh, but that's different. I think that they're maybe they're all the same in the bag. So tropical is all the same.

Tropical. But it's different than, okay, because I feel like the traditional skittles are different than the tropical ones. Like, you know the ones that come in the baby blue bag? Like, yeah, yeah, yeah. Those ones taste the different than the ones that rest. Dude, I used to eat, this one junior high,

I used to eat a bag of skittles every day. Every single day. There was a kid that would sell Candy in the school kind of black market candy. This is funny, right? I did this for a second. No because you're not allowed to right because the school sold candy to well This one kid which I'm sure he's a millionaire entrepreneur now he Figured out. Why don't I buy just a bunch of skittles, you know, bags of skittles and starbursts and whatever at Costco Bring them to school and sell them for 25 cents less and he did and it was all black market

Like you like you look around and he pull it out of his I knew a kid like that I'd totally swipe it off some nerds from him all the time. Yeah. Oh, yeah So every nerds was my jam and I was trying to gain muscle right because I'm like and I had no I just thought calories So I just I would eat a bag of skittles every day right because I'm like and I had no I just thought calories so I just I would eat a bag of skittles every day. That was part of my my bulking process was a bag of skittles. Until I figured out that Snickers has a little bit of protein that it was a that it was Snickers. Hey Jess and I saw the other day. I'm assuming it's your update because I don't think Sal has this conversation right now is the updates on the on the birds and the bees with your boys.

Have you had a recent talk? Oh, no, I saw something that was kind of funny that was trying to update that in terms of like today's sort of lingo and how to explain everything. And it's like, you gotta now, now you have to explain, not just birds and bees, but bees and bees, birds and birds. Oh shit.

Like birds that look like bees, bees that identify as birds, you know, and they birds with a stinger. So, you know. I thought that was pretty clever. Somebody could have posted that out there and I was like, oh man. Dude, my son, we're at that level now. So my son's 16, so he's obviously in the know,

you know, whatever. But what's funny is that he's at the age where he thinks his parents don't know slang, you know? I remember when I was a sage, I would say things, thinking my parents are stupid, not realizing my parents know what the hell I'm talking about. So my son, he'll look at me when a word is said, and he'll say, oh, you know, like for example,

Jessica was talking about going to the salon and getting a facial, right? So my son looks at me like, He looks at me and he's like, facial, right? I'm like, dude, we know know it bro. She knows what that means It's not a weak weak. Yeah, dude. You're not cool He would be a good one to ask the whole debate or what a discussion that we had around like dating apps and stuff like that Now the kids do the kids use that stuff. Oh, yeah, like if you're in high school. Do you use that stuff? Oh, yeah

I'm like. Well, no, I know I know this from. I mean, Enzo used to tell us about this all the time about dating apps. Yeah, he's, he remember Enzo would say if you saw a girl at a party, yeah, he didn't say dating apps. He said that they would, they would face. They would. Oh, I'm putting it all together. Yeah, I'm working it on. You are lumping it together. I don't think you don't think you have any facts on this. No. I did have to have a pretty serious talk, because I guess some of the kids have phones now too, because Ethan's only 11, but he's already,

he's got the phone going in once like a phone, like dude, we're gonna have to have multiple conversations about this before we, you know, moving that direction. So I was like, it's not completely off the table but you know I'm like telling him about the brick phone and like you know how maybe we start with just text message and calls only and you know it's just like this whole can of Pandora's box that we're going to open so Ethan has a phone now? Ethan has a phone?

No, no he he doesn't. His whole thing was like, I'll get straight A's and then I can have a phone. And I'm like, okay, you know, like that's a cool thing to say. You know, but no. It'll show me, you know, and then we'll have a conversation about it, but yeah, it was just like, I didn't realize it was already at this point

where phones are all his friends, friends like are starting to kind of. I was going to say what age right now? Is it most common practice for a kid? By the time the kids are 13, everybody has one. Yeah. 13, so all the friends have it. That makes more sense. And so you was trying to, I'm like, which one of your friends has a phone?

And then he names like two of them and they're totally like, they're totally the kids that like, they're dad, let them watch Walking Dead, you know, when they're a kid or a garden. And I'm like, yeah, no, that's not a good example. Yeah, like, they're not doing a good job. How do you tell your kid? No, that dad's a loser. We're not going to use that as a loser. That's a loser in that kid has issues.

So we're not gonna use that as an example. So okay, wait, 13 you are seventh grade. Is that seventh grade? So junior high is kind of the standard. Yeah. And then when the kids get it, is it for the most part free for all, they can download whatever apps they want or do they do like the brick phone

or it's like the Nokia type of deal where all they can do is call and I think it's free But I found like it. Yeah, it's mind boggling to me, but again, like I said like I think there's just some parents They don't put a whole lot of thought Behind just allowing these kids access to be saying how old is Ethan right now? 11 okay, so he's still got is that the plan plan for you then? 13? I mean, what's your guys' strategy? Yeah, I mean, I'm trying to hold out as long as possible, but I don't want to like be super rigid about it either, because I know it's inevitable, right? So I'm just trying to

kind of make sure that we keep having conversations about each one of these creating boundaries around certain things and certain apps. You can put parental controls and stuff on the phones that are pretty good. The only problem I have is that kids are way more tech savvy than their parents. So you'll put these parental controls and I think the kids talk to your doubt and they talk with each other You know, and oh you got that. Oh, this is what you do and then type this instead and then you'll get around it That's what I imagine. Well, I remember I do remember in zo tell us about this that like what's common practice for kids Your guys as kids ages is to have like a ghost account on all their stuff

So like mom and dad can see, so your Facebook, their Instagram, or whatever Snapchat, what are they? There's like the one that mom and dad can see. Pat yours with mom and dad, yeah. Yeah, yeah. Then there's like the one they really use with all their friends. That's probably, no.

Okay, the kids don't have their phone, but do they have Facebook and do they have Snapchat yet, or is that all at the same time? No, no, no, they probably have iPads No, I know that stuff. Yeah iPads. Yeah, they're dude. I mean they have road blocks and they can communicate with their friends on there But yeah, you it's mainly just on video games where they can chat and hang out with their buddies But we monitor that anyways. Yeah, so that's what my dad or does she gets on with role blocks and they can talk with their friends and stuff, but we'll

go on there and look and see what's going on. But there's a point when you can tell at my experience where your kid is, they're at the age where if something kind of, if he happens, they have to tell you, you know, like, I have to tell you what happened, you know, one of my friends said something. And then all of a sudden they reach that age where they don't tell you anymore, you know, all of a sudden it's like, you know, I have to tell you what happened you know one of my friends said something and then all of a sudden they reached that age where they don't tell you anymore you know all of a sudden like you know the communication stops that's when it gets a little a little scary yeah I feel like this is so far ahead of me right now like I don't think about this bro I'm your kids old enough he's gonna

be having a computer chip in his brain or something okay I don't say that's weird yeah're standing, but be like when he's fired. Yeah, like, you'll have to have a full like, it's gotta be such a challenge for parents when because there's the part there, I think everybody you wanna try and, you know, I don't wanna say control, but you wanna try and monitor or, you know, shield them from so much stuff.

But then same time too, you also don't want your kid to be the one kid who's at school. Everybody is able to communicate on Facebook and do these things like that. But you're talking to each other. But yeah, exactly. I mean, that's how they communicate

and then you're the parent who says you can't have that. Dude, you know what's funny? I was watching, do you guys remember the movie Stand By Me? Great movie, right? So I hadn't seen it a long time. I watched it last night with Jessica. And it's depicted in 1959. And you realize, and you know, from,

I mean, even when we were kids, there was so much less parental oversight when we were kids. Like in the movie, stand by me, these kids are hanging out and they're tree, you know, house, they're playing. Nobody knows what the fuck they're doing. Parents have no idea.

All they know is Timmy's gonna come back when the sun goes down and from now until then, who knows what he's doing. It was like that when we were kids too. So the challenges have always been there. I guess they're just different. They're just different, yeah, they change. Yeah, because I mean, think about that.

When you were a kid, like, I know where my kids are at every second and I could call I could call my son any minute and I know I can get a hold of them That's the irony right is like they can go you can send them off and they could go explore and all that kind of stuff And now you actually can track them if they did have like a watch or a phone It's like you could GPS locate them You know where at and we're still more nervous about letting them do that now than then we were back in the day. Oh, dude. I had no idea. No idea. My parents had no idea. I could have been dead for hours and

nobody would have known until, you know, I didn't show up for dinner or whatever. No, that's how it was for us. Yeah. When the sun comes down, I mean, I could literally just take off on my bike and go as far as I could pretty much ride my bike. There wasn't like a, as long as you were back by sun, and that's, I'd get in trouble for that. And you know, it's funny, as a kid, you push that all the time. Oh, like, oh, the sun's still up. I'm not going in yet.

And then you get home and you come racing in as the sun's going down. Well, as we're watching the movie, Jessica, now, because she's a mom now, right? She's like getting emotional. And I'm like, what's the matter? She goes, I'm starting to get like anxious and stressed out because I's a mom now, right? She's like getting emotional and I'm like, what's the matter? She goes, I'm starting to get anxious and stressed out because I have a son and I know how boys are and this and that. And I remember when I was 12, 13, 14 off on my own,

I mean, some of the dangers, you know, you don't know, you're a kid, you just do dangerous shit. But man, we did some shit that I think about, you know, riding our bikes down hills that, you know, there's no trail and kids falling off their bikes and shooting fire, you know, works at each other and, you know, throw rocks at each other and just crazy shit that, you know, if I saw my kids do, I'd be like, you're grounded for a year at least. I know.

We've had moments of that recently too, even when we were down at that gymnastics thing, like there was a bonfire that everybody got invited to near Pizmo. And there was one of those lifeguard towers there that some of the older kids, and then of course, my kids get drawn in, because like, oh, this is cool, dangerous. Like they all climbed on top of it,

and they're standing on top of this thing. And then one of the kids, because he's all, gymnastics amazing, he did this like back flip off of it and landed. And we're just like, Courtney, I look over and the kids are on top. And we're like, hey, get down from there. I didn't want to embarrass them in front of all these like older kids, but like, no, like, you're going to get hurt. But it's just one of those things.

Like, it's a natural inclination to seek out, like, you know, risky stuff and challenge yourself. Especially young boys, especially with you with friends. You know, your friends are always daring, you do shit, and you just end up doing the worst stupidest stuff of all times. Oh, speaking of that, did you see they're doing another Jackass movie?

What? Yeah, it's the same guy. What's the same guy? Yeah, so there's like a trailer coming out and what drew me into it was they brought, I think it's Francis Nagano, the one who are like hardest, hardest puncher in the world. Yeah, you've seen champion, right? So they got him in the movie to punch one of the guys in the nuts as hard as he possibly could watch and They like filmed it right and he kind of let off a little bit and they were like no, you got to go full force You know, and he was all like have you already had children? You know, he was like trying to be all respectful about it.

Like, she was all worried that he was gonna ruin, you know, his legacy, he's like, I wanna make sure, you know, that's all good before I do this. Now, haven't, haven't, haven't, oh, yeah, haven't half those guys too, like I didn't want one died. And then there's like, what, then rehab,

right and lost all their money. Like, aren't they all a mess? I think Steve was the only one that's still kind of like Johnny No, do look up and yeah, I don't know what Johnny Knoxville do, but he hasn't been in many movies in a while So no, I'm interesting. I wonder and he looks like the last time I saw Johnny Knoxville kind of comes across like he's hit His head too many times or like something's not right. So I don't know what these guys are gonna do. Do they all have a screw loose? Let's be honest. That's why I think it'll be it. So I don't know what these guys are gonna do. Dude, they all have a screw loose. Let's be honest.

That's why I think it'll be, it'll be, I don't know. I like watching those movies just cause it kind of brings out that junior high kid in me. Like, you wanna like watch somebody do something really stupid, I get some amusement out of it. But yeah, they were like the masters at that, dude. I was like, what are these guys gonna think of next? You're pretty crazy.

You know what's funny is that every group of guys, tell me if this is true or not for you guys. Every group of guys, there's that one guy, that's the guy that'll do anything. I had that, a buddy of mine that was like that, where we would even be afraid to tell him to do something because we know he would do it. Like he would do anything.

We'd say like eat that piece of dog crap and he would do it or jump off the hill and roll down and he would do it or ride your bike against traffic. So we wouldn't say things on purpose because then I would end up, you guys had a buddy like that too. Oh, we talked one of my friends into taking one of those high powered airsoft guns and like shooting his nut point blank. Why do you have crazy brews for months? This is just a male thing too, right? Girls don't do anything.

No, they don't do this. They're way smarter than we are. It's funny because the guy that does this, stupid shit shit always ranks highly among all the friends. Oh, Tommy Crazy Don't fuck with Tommy Probably in jail now or something like that Hey, Justin, I want to ask you. I know as of the filming of this Tomorrow you're doing your the talk with the trainers with NCI

Right, yeah, tomorrow. How do you how's your guys is experienced? We the trainers with NCI, right? Is that tomorrow? How is your guys' experience? We've all done them now, right? Well, we've talked to the people. I haven't wanted so far. Yeah, how is your guys' experience with it so far? I've enjoyed it so far.

I think that the questions are interesting. I'm always curious as to what people want to know. And a lot of it is around personal training and how I structured my business. And, you know, it's kind of cool because we all have different ways that we handled that in our careers. And so we dove into that a bit last time. So I'm curious to see what they're going to bring up this time in terms of like bringing value to that. And then also, like, you know, it's just cool because they all are very very

growth-minded and really absorbed you know whatever advice you're kind of giving out. Now did you I know last time you knew what you were going into do you know this time? No it's going to be more of just a Q&A so yeah I'm kind of at the whim to see what questions come my way and see if I can answer them the best possible. So, yeah, the quality that NCI is producing, it feels like they're doing a really good job. Just the questions I get from the trainers in this particular, so what's happening for people who don't know is there's this, it's like a course, right? And you sign up for it as a trainer or coach,

and it includes lots of training and coaching from very successful experienced trainers, right? One of them being Jason Phillips, who runs NCI, who obviously was a very successful coach himself and runs a successful certification business. And then this one were a part of, and so you have all these trainers on there and they ask you questions or there's a particular topic and

The questions I'm getting asked shows me that these are trainers that are gonna be really good or that are Really good. So I like I like it. It makes me feel really good because I mean earlier in the episode we were talking about obesity and whatever this is a big problem. And the people best equipped, I'm not saying that we'll fix it, but the best chance comes from the fitness industry. The best chance is a fixing this comes from coaches. What has been the growth in our space as far as coaches and trainers?

Is it still, I know it was on the rise for a while. I haven't looked at that statistic in a long time. Do you either want to, you know? The last time I looked, I think it's still growing. Yeah, which surprised me. The last time I looked, it's the one segment of the fitness industry that continues to grow year over year. So the number of trainers and the awareness

around hiring a trainer in a coach. I wonder if that's still on that path with everything that's happened in the last two years. I would speculate that it is. And I think it's because this is my guess. I guess that online coaching has grown so much that that's made up the difference. That more people now are hiring people to work with them

virtually than ever before in finding value. I used to think it was kind of a joke and a terrible idea, but just with technology you've been able to, I mean, we've come so far with it, the ability to connect with people and to be able to connect them with resources and apps that you can use to coach.

It's really evolved that space. I mean, what it was just five years ago, I feel like you couldn't really provide a pretty good service, but I mean, it's a lot different today than what it was. Yeah, and the way that they focus, you know, what they focus on at NCI is the right stuff. Like they focus on the pictures.

Yeah, behaviors and the coaching aspect, which is the most important. I remember that was the thing that we connected with Jason the most, remember when we all first met. That was the, he was talking. Well, what I like about it too is we do a lot of, we cover a lot of topics on the show, but this helps the kind of narrow it down to very specifics,

like even like price point, and how I worked my way through that with charging sessions and, you know, just more of like the exact details of like what I did in my personal training business specifically. So it's kind of fun to revisit all that. Yeah, do you guys know Jason, what kind of coach or how he coached when he used to do that?

Do you guys know what he used to do? Are you asking him because you know the answer? Yeah, yeah. So when he was, I don't know if you guys do this, right? So when he, you know, before he started NCI and training other trainers, he was a very successful online coach himself. And his value proposition was that you could get a hold of him at any time 24 hours a day. Oh, yeah.

And you would coach you through whatever, which is an insane commitment from a coach. But I could see the value in that. You imagine as a client, like, oh, man, I'm going to eat this thing. And he's, oh, you know, boom, he's right there. Send me a picture. Let me help you out. Or, oh, man, it's actually a part. That's totally a distinctive selling point.

Yeah, and it made him really successful, but I mean, what a commitment. That's a lot of work. I mean, I did something similar. I don't think I've made that big of a deal about saying it like that, but I was in daily communication with all my coaching clients. Because I saw the opportunity there, right? The other coaches in the space at the time, we're all about volume. Like, how many people they could get in,

like coaching, once a week check-ins. Yeah, and coaching 50 people, and that's how they made revenue, where I thought I'd rather limit myself to how many people I coach, but give like supreme service. And also knowing that it's so nuanced,

that from training and coaching clients in person for so many years, you just know that there's always questions. There's always things that they want more details and explanation. So, instead of giving everybody more generic cookie cutter stuff and trying to go the volume route, I went more of a high service route into the same thing where I was in constant communication. Hey, speaking of sponsors, I forgot to tell you guys, when I was up at the in trucky with Jessica's friends, after about a day, everybody comes to me and they go,

what's with this public goods? Because you know the house is all fitted with everything. It's all, yeah. Yeah, public goods soap and shampoo and conditioner and toothpaste and whatever. So I explained it to them and I said, well, it's good for the environment. It's less expensive company we work with.

And so then they were super impressed. I think they're gonna say, I have fully converted my house is, there's not much I have left that's not public goods. I mean, as far as like everything from the laundry detergent to the dryer sheets to the surface cleaning spray, which is my favorite, like the lavender, like for the countertops,

even the bars of soap was the last one, right? Because we used to work with what's their face, a game thing in the name of the company right now, and then I was doing their soap for the longest time. But public goods soap is freaking like a quarter of the price. And it's freaking just as good as soap. And so I've gotten that now, my toothpaste, like my whole house is, I like two of this, the branding.

I think the whole form. Yeah, just like, it's simple. Simplistic do this, the branding. I think the whole form. Yeah, I just like, it's simplistic. Yeah, I think that I like that style of just just like, simple and clean, the white and black like that. So, no, I've fully converted over to all their stuff. There do other things though. What, when you guys talking about something else that was on there, I didn't even know, was it food?

Was it? Yeah, they have some food products. They have dog food products. Yeah, I haven't dabbled in the food stuff. Everything I do right now is like all cleaning and products like that for the house, but I haven't mess with food yet. Didn't it? Was it a tuna or something you want to eat?

Yeah, there's some canned foods you can get. It's a box, the canned items. Yeah, I think you can get olive oil. Nuts, some of them. Nuts. Yeah, stuff that's got, you know, kind of a long shelf life, but that's not like heavily processed. You'll find, you know, on their site. So, you know, pretty good stuff. All right.

One more thing I want to talk about a study that I thought you guys would be very interested in. So are you guys a grower or a shower? They actually did a study on this. This is great revealing. They did a study on what makes someone a grower versus what makes someone a shower. Really? Yeah, they studied like 200 men and- Like it's not a genetic. I've heard it also called like meat cock or blood cock. But that's what it's called.

Wow. That's new to me. Wow. That's what somebody said. Interesting. Doug, can you look that up real quick? Look at me. Almost got him right there.

Almost got me. Look at me, Congress's like, let's see what the difference is. And you imagine he starts to type in, it populates automatically. So, okay, wait, so it's not all genetics? No, so no, what I mean is, like what makes, okay, so here's what they did, they did this study where they took man. Well, what makes it is, what that means is somebody who is,

by the mouth they grow, after that. Yeah, they've been growing. So what that means is somebody who is, by the mouth, they grow. Yeah, they've been growing. So a grower is somebody where when they're flaccid and then they get in erection, there's a big difference, right? Yeah. A show where it's someone who, when they're flaccid versus a wreck, there's not as big of a difference. Now, what's the percentage of the party?

That's the thing. Oh no, they didn't show that. Most people are growers. Vast majority of people are growers, according to the study. It's like a magic trip. Yeah. Trust me. So what they would do with the study is they used, I think it was MRI, but they imaged them, flaccid, and then they injected their penises with this compound that gives you this automatic erection no matter what. And they said in the study, maximum erection, that's the word that they use, which is kind of interesting.

I didn't know there was a drug like that, right? You just poop, you know the boner. And what they found was the difference was, on average, a man's flaccid penis will grow an inch and a half to become erect. If it grows more than that, then you're a grower. If it's less than that, then you're a shower. So, inch and a half or so, that's the number. So, if it grows more than that, grower, less than that, shower. So, I don't know if you guys thought you guys

like science. You guys. Hey, here's what's funny. Who funds shit like this? Yeah. You know what I'm saying? I feel like it's like a college like yeah, I feel like it's like a college thing I'm your penis with this Direction to saline. It's always college aged man. Come on dude They're like listen. We'll give you free lunch. We'll pay you 20 bucks and we'll give you a boner No big deal. I'll sign up for that no problem It's just it makes me laugh because it's like the researchers are sitting around and like, all right, you know, we got some ideas for what we're going to study.

Like, all right, John, you said like the cure for cancer, okay, that's good. You know, this new compound that might solve heart disease is another one. Oh, grower versus shower. No, I totally, let's spend money on that. I totally feel like it's like a college senior project thing. And tell me that's not something that you wouldn't think of as a kid in school. In class. Totally.

Everybody come up with a study. Yeah. Yeah. Yeah. I can, you're always comparing yourself. Yeah. Well, and also a study about this. You think it'd be hilarious to do that, right?

It's just like one of those things. That's such a good theory. I could totally see that. Of course. I mean, that is, I mean, that would be my guess how a lot of these studies that are like ridiculous like this. My name is Justin Andrews and today I'm presenting my study on silent, but deadly is it true? I don't know, we'll find out.

Let's study this. Dude, I do have one more thing to, if you get time and you want something that's kind of trippy to look at. Check out Zoom Quilt. It's like a website that has this, I don't know if you've ever seen this before, but it's like a zoom in kind of perspective art where the art just kind of keeps coming at you, almost like you're at a concert. If they have a couple of these

where you just literally stare at it and it's the trippiest thing you've ever seen. Are you talking about, I stared at it for like 20 minutes. Are you talking about the ones where it's like all the dots and then if you look and then it turns into something when you like that? Well, it's all drawn.

There's like all these like cool environments and then it just keeps the perspectives like right in the middle and you just keep doing it. I know I've never been able to do those. No, no, no. It's so frustrating for me. Wait, wait, wait, wait. Okay, you're talking about two different things.

Yeah, I, he's talking about a still image. I'm talking about a video. Wait, wait, wait, wait. Okay, you're talking about two different things. Yeah, I, he's talking about a, a, a still image. I'm talking about a video. Yeah, a video that's calling you. This right here, I know exactly what you're talking about. Like it keeps zooming in and there keeps, there's more and more and more in it doesn't stop, which is kind of weird. It's a, it's a good time.

Now, but it's, it, it, it'll trip you up. Yeah, now, and that's cool. Now Adam, you're talking about. That's not you out. Yeah, now and that's cool. Now Adam, you're talking about that's on a quilt. No, I think it's called it's called zoom quilt is the name of the website. Yeah. Now, you're talking about Adam are those posters that were really popular. Yeah, I want to say the 90s. Yeah, it was like the 90s where it looks like nothing. Yeah. But then if you look at it a certain way an image will pop out. Yeah. You remember mall rats? I've never been ill. I've never been ill to do those.

I can help you do that. I have to actually. People have all told me that you get, you look over here in the corner, let your eyes blur. Like I've looked up all the shit. I've tried it a hundred times. I can't do it. Really?

What if everybody's lying to you? Nobody could do it. I guess. You can't see it, bro. No, there was a while. I believe for a while that was like, oh, this is like one of those big pranks. You know what I'm saying? That everybody's just in do it. I can't see you bro. No, there was a while in there. I believe for a while that was like, oh this is like one of those big pranks. You know what I'm saying?

That everybody's just in on it. I'm not, you know, so, but no, I've never been able to do it. Oh yeah, I can do it right away now. I practiced a lot. No, it pisses me off too. Every time I see one of those, I'm like, God damn it.

You know what you gotta do? You hold the page up, I know bro. Three inches from your nose, you slowly pull. I've tried all the shit dude. You're not gonna tell me something. I haven't heard already. Yes.

It wasn't like I tried it one time. That was popular for like a decade. And they had a story. And you literally have the guy from Mall Rats where he's the whole movie, he starts and staring at this one thing, he's like, can't see it! He's all pissed off.

I was like, what? I get so mad man. There was a store in the mall. I remember as a kid, we used to go to it all the time and and my buddies like oh, yeah That one's this and this look at the dolphin. Yeah, I can't see now. I can't see no Never yeah, never been all the word for me Hey real quick. I hope you're enjoying this episode head over to mind pump free

Dotcom check out some of our guides one guide in particular. There's really cool It talks about how to get a better squat. So if you wanna do full range of motion squats to develop better muscles, get better function, you wanna do it without pain, with better ankle mobility, go to mindpumpfree.com and check out our how to squat like a pro guide.

All right, enjoy the rest of the show. First question is from Trey Freeman. What is the way I can improve on dips? Oh, body weight dips. One of the best muscle building exercises for the upper body doesn't get as enough, I think, aculades or attention, like pull-ups to you, but dips are excellent for the shoulders, triceps, and the chest,

but of course, because it's your body weight, they can be pretty hard. The advice that I'll give to get better on dips, you can apply to any exercise, and then we'll get to more, I guess, more nuanced advice, but generally speaking, practice them every single day. Not work out with them every single day,

so you're not trying to pump out as many reps as you can and get sore, but rather, you know, when you have a dip apparatus in your home or set up nearby, several times a day, four times a day, when you walk by it, do, let's say you could do max six dips, do like two, and just practice over and over again, getting good at them. And your strength improves so quickly, when you apply this frequency principle to pretty much any exercise. One thing I noticed is the shoulder mobility is an issue for a lot of people and you find

a lot of pain sometimes with people that prevents them from even attempting dips. So that's something to consider in address shoulder mobility to build a put you in a good postural position while attempting them because the real benefit that I've found is really trying to achieve full-range emotion, you know, with that exercise and really be able to express that depth. So that's something that I know that a lot of times that's

probably one of the first things that the truest people from even doing dips is that it may have pain in the shoulder. I'd say the advice is almost identical to the advice that we just recently gave about improving your pull-ups. There is one thing that I did different though in comparison to the pull-ups because I think I brought this up not that long on the show. The first time I remember going to a gym and my buddy hopping up and doing,

I don't know, he pumped out like 10 or 15 dips real quick and then I jumped up to do it. I couldn't even do one. So I was extremely weak. And something I did with that that I didn't really do with pull ups that actually helped me were Isometric holds at the bottom of the top. Yeah, because I was so weak that I couldn't even do one full one

So I would get in position all the way down real deep and then I would just hold my body weight up as long as I could I could hold it there and then reset and then do it again I do that three or four times and then I would do it at the top of the rep So I'd get myself positioned up where I was almost completely locked out, and then I would do an isometric hold at the top, same thing again for time, and then reset and do that four or five times. That helped. And that's something different that I didn't do with pull-ups.

Pull-ups I never really use isometrics as a strategy to improve my pull-ups, but I did do that with dips, and I did notice. And I'm assuming that a lot of it does have to do with what you just alluded to, Justin, which is the range of motion and just having strength and control down there. Yeah, it's making it the bottom. Yeah, how often are you ever in a position like that? And so I think I was just so weak in that position

that just getting in that position and then holding that position for extended period time and then trying to progress the time that I was doing the isometric hold, did enough to build some strength there that I could actually get in and out of that. Totally, and if you're really strong and you wanna get even stronger at dips,

you could do that with weight. Yes, and just a few reps. I was gonna mention that. Exactly, so you could literally strap a dumbbell around your waist and do an isometric hold at the top with the weight that you wouldn't be able to do a rep with, but you could hold yourself.

So you jump up into position, hold yourself, for 15 seconds or 20 seconds, what a great way to get stronger. And then if you're on the other end of the scale, and you can't even do one dip, and it's very challenging for you to even do one, besides isometrics at the top, which if you, most people who can't even do one dip and it's very challenging for you to even do one. Besides isometrics at the top, which if you most people who can't do a dip can at least hold themselves

at the top. But if all that's too challenging, what you do is you take resistance bands and put them around the bars so that it goes between both bars, then you use a chair or a ladder. Yeah, and then you put your knee on top of it or your foot on top of it so that it's assisting you. When you do dips every single day to practice them and get stronger, you want the intensity to be not so high because you can't work out every single day, but you can practice them every day.

So the band assistance becomes more valuable. So you have the band, you put your knees on it or your foot, and then do, you know, do, you know, three, four reps throughout the whole day. Every time you walk by, do a few reps, and I swear, it will blow you away at how fast you get stronger when you practice something frequently. The first time I did this, it was almost like I thought something wasn't right. I did this with bench press one time, because I wanted my bench press to get a higher

and a trainer, you know, talked me into doing this. And I remember practicing with a, you know, moderate load, by the end of the week, I was like, wait a minute, I feel like I'm way stronger just within a week. Yeah, and I think this seems like a common knowledge and everybody would know to do this, but also to like, these dip bars will narrow forward,

so you can actually like scoot forward and get a more narrow grip versus like out in the wide. I remember having to explain that to a few people actually that had issues because the bars were set too wide for them, to consider if that's an issue to kind of scoot forward and get a more of a narrow grip with that. Yeah, but it's one exercise that I think, like pull ups, it's such a staple movement.

If you get good at them, you get really good upper body development from doing dips. I don't see enough people incorporate them in their routine. At least not like pull-ups, like everybody just pull-ups, not everybody does dips, but I definitely think it should be up there. Next question is from most strength gains. What are the benefits of elevating the heels in a squat? Is it ever preferential versus working on ankle mobility? There's two reasons why someone will elevate their heels one is because their ankle mobility prevents them from doing a

Good full squat and so they remedy the problem or should I say put a bandaid on the problem by elevating their heels a little bit So squat shoes will do this a little bit Or you'll see people will put back in the day these these like a two by four they put under their heels So that's one reason the other reason is you may have great ankle mobility. You may not have an issue squatting with a full squat, with good control, not stuff. But you still may want to elevate your heels sometimes because doing so places more emphasis on the quads.

You can actually take an exercise like a squat. I love to do this. And elevate your heels and now because of the way that it changes your center of gravity, it keeps you more upright. You're going to get more knee extension, right? And you'll get more quad focus. And yeah, I do this sometimes specifically for that because I want to feel it more in my quads.

I mean, that's how I do it now. I mean, if you see my heels elevated, the intent is that I just want to put more emphasis on the quads and just get like a massive quad pump from it. It's not a bad strategy when teaching a client to, who you know they lack the ankle mobility, but you want to teach them good depth and range of motion in a squat. Yeah. So I used to do it for that, right?

So if I had a client who has had limiting ankle mobility, but I wanted them to get all the way down in a deep squat and practice that full range of motion, I'd get them there. And then I would explain why I have your heels elevated and why you're able to get down. Like a reason why we can't get all the way down without me doing this is because you lack the ankle mobility.

So the goal is for us to get to a place where we could do that. So I mean, it's a tool. It's another tool that you can use in the gym and there's value to it. I think the thing that you just gotta be careful of is there was a trend for quite a while there where people were doing that

because it was the only way they could squat. They couldn't squat past 90 degrees without elevating their heels. And so they would elevate the heels just so they could get down. I think there's nothing wrong with that so long as you're using it as a tool and not a crutch. Yeah, I like to do the same and just use that as a reveal to show that they can actually achieve that depth. And then from there, it's work alongside that in terms of being able to address the ankle mobility and then start scaling down the height of that platform.

And so I've used that as a tool as well to gradually progress them down towards full-range emotion. A few of my favorite heel-edited quad exercises are front squats with the heels elevated Goblet squats that one Adam showed me with heels elevated, which was man I got a crazy pump. That's a great one from doing that and then safety bar squats because the safety bar is obviously So much higher so it already encourages you have more kind of an upright posture and then I'll elevate my heels and man I tell you, I get such a great quad pump. In fact, for people who have an imbalance

or let's say they want to work on their aesthetics and their quads just aren't developing, this is a little bit more rare, but sometimes people, they'll do squats and stuff and their butt will grow, but their quads don't really respond. Try doing a lot of these squat movements with your heels elevated. You would be, in my opinion, it completely changes the feel of the exercise and really

gets it squarely on the quads. As far as the ankle mobility is concerned, the goal should be to achieve, be able to achieve a good squat with your feet, not needing, or your ankle's not needing a crutch with your heels being elevated, because that's your most natural position, right, is to be barefoot. So you wanna be able to do it barefoot without having to elevate your heels.

So if you need to elevate your heels, then you should definitely spend some time working on ankle mobility because you'd be better off being able to do it without having your heels elevated. And then you elevate your heels if you just want to change the exercise. Next question is from Nick Fultman. What exercise helps improve knee pain and functionality? You know, back in the day, I would focus on the knee joint whenever somebody had issues with the knee joint. So, someone would tell me, oh, my knee's hurt. When I squat or, you know, when I lunge and I would look at the IT band and I would look at, you know, the knee function and okay,

you know, did you get any imaging done? There's a condromulation under the kneecap and blah, blah, blah. Hips and ankle. Later on, exactly. Later on, it really I started to figure out that it had way more to do with the ankle and hips than it did with the knee. Because the knee joint, I mean, it bends in it extends.

That's it. It doesn't rotate. It doesn't bend laterally. I mean, if it's got ligaments in there actually to prevent it from doing anything other than flexing and extending, but the ankle moves all kinds of different directions. The foot moves in lots of different directions,

not even just the ankle, just the foot. And so does the hip. So if the ankle and the hip and the foot lack strength and stability in any of the directions that the knee doesn't move, then all that support is going straight to those ligaments in the need prevent it from doing that and then you start Think about how much pressure the knee is taking on constantly with gravitational forces going straight down You know, where's the weak link in the kinetic chain? You know, it's gonna take on a lot of. Now, if it's taking on a lot of

those, it's not tracking properly, like any little thing is, isn't, you know, you don't have proper mobility and your ankles or your hips are rotating like they normally could and the knee has to kind of adjust to that. It's going to add all that excess of pressure to an already stressed out joint. Now, there's obviously, there's value in building all the muscles that surround the knee, right? So your quads and hamstrings and your calves, like having strong muscles that are around your knee support the knee too.

So there's tremendous value. I remember when I tore my ACL and MCL and the doctor was so blown away on how stable I still was even without with losing those ligaments. But that was because of all the muscle that I had developed around it. So there's obvious value in building the muscles around. But when I think of clients that would complain

of knee problems to your point, so yeah, it's almost always related to poor hip mobility and or ankle mobility. And then the knee is just carrying all the stress. And so that's the first place that I go now. If someone complains about their knee is we're going to look right away to the hips and the ankle and address there. Nine out of 10 times. Nine out of 10 times is what I find the issue.

I mean, think about it this way. There's a submission in Jiu-Jitsu called a heel hook, where somebody takes your, they trap your leg and then they hook around your, you're essentially your heel and then they twist your leg. And it looks like you're attacking the foot. But the reality is the joint that gets damaged in a heel hook is the knee,

because imagine this for a second. So here's the knee joint, right? And the knee joint flexes and extends, that's it. And there are things that prevent it from twisting and sliding and bending laterally. And let's say somebody grabs her ankle and starts to twist your leg to the outside. Well, what's gonna happen is your hip

is gonna allow your leg to twist. But what happens when the hip runs out of room? Let's say you're too tight and you can't twist anymore. Well, now the pressure's going to the knee. More torque. Right on the knee and it's the meniscus holding things together, but that can only do so much and then the meniscus eventually tears or gets strained.

So when you have knee problems and knee pain, it's almost always in my experience because your hips and your ankles just aren't doing what they're supposed to. I mean, the kneecap tracks, supposed to track nicely in this groove. Well, if it's always pushing to the side, laterally, because your hips aren't doing what they're supposed to, your ankles aren't doing what they're supposed to, well, now your kneecap is tracking kind of weird. Maybe at first you don't feel any pain, but you'll work out this way, you'll walk this

way, you go on hikes. Next thing you know, like, man, my knee always bothers me. Like, what the hell's going on? Then you go to the doctor, they do some imaging, and they go, oh, the bottom of your kneecap, it's all chewed up, we need to go in there and clean it up. So then they go in there and they clean up all the pieces or whatever, and you feel a little better.

But you never fix the root cause, and so then you end up with the same problem again, and then eventually you have to get a knee replacement or whatever. So it's all about the surrounding joints that are way more mobile than the knee joint. And if they don't have the support and strength, your knee joint, all those ligaments and tendons

and all that cartilage is holding itself together. But over time, you end up developing lots of problems and inflammation. And a lot of times you'll feel you'll feel this in your IT And this is where I didn't fully grasp this as a trainer when I first I thought oh this I have these knots in my IT That's and the IT IT runs in the front of Patela and so when I would foam roll the IT It would relieve the knee and then my knee wouldn't bother me and so I I Blamed it on the IT all time and then I'd get clients that would buy,

oh, it's your IT, it's your IT. And then I'd foam roll them, then they'd feel relief. And they'd be like, oh wow, you know. And so I thought I was addressing the issue, but what was happening was all I really was doing was giving them a little bit of instant relief. And the reason why their IT was so tight was because of the lack of mobility

and strength and control in the hip. It was doing what I was supposed to do, it was protecting the joints. That's right. Yeah, your body is smart with that stuff and you have to trace it back to the root. And this is why it's important to have standards in terms of alignment and optimal alignment so your joint can travel the way it's supposed to. So to be able to find your way back to that optimal alignment so your joint can travel the way it's supposed to. So to be able to find your way back to that optimal alignment position is something that, you know, we should always kind of be looking at.

Yeah, no, great point. And what we need to understand is that our joints really, we evolved or were designed to last you a lifetime. So, you know, what does that mean? What that means is, when you do things properly, right? So, although our bodies are kind of like machines, they're actually a little different than machines. A machine, if you use it over and over again, you start to get wear and tear over time. Well, the human bodies, there's this interesting dichotomy going on where when you move a

joint, but you do it right, and you strengthen it, it actually heals itself and becomes stronger and replenishes itself. So somebody who does proper exercise, even though they're using their joints more than somebody who's sedative, the person who exercises has healthier joints. So this belief that, oh, yeah, I got bad joints because I've been working out for 30 years. No, you've got bad joints because you've been working out wrong for 30 years. There's movement patterns that are wrong that have been happening and your joints haven't been working optimally. And you're right, Adam, 100%. When something is tight, when your shoulders tight, your back

is tight, your IT band is tight, what your body's literally trying to do is just trying to minimize movement by tightening the muscles because it senses that something's not moving right. And your back is tight, your IT band is tight. What your body's literally trying to do is just trying to minimize movement by tightening the muscles because it senses that something's not moving right. And just loosening up those muscles will make you feel better temporarily, but you're not solving the root cause at all. Well, that's how you know you have a good trainer

is that they may foam roll you, but then the work's not done, right? So you foam roll, and then you would go over to something that works on the mobility and the hip, and strengthens and gets control on the mobility and the hip and strength and it gets control and stability there in the hip. So if you just foam roll and to give yourself temporary relief and then you go about your normal exercise routine, then you're going to keep you're

going to be in that constant, which is where I was for a long time. For every time. Yeah, it was a foam roll that before every training session and I to, just to give myself enough relief to go train legs and stuff, and not realizing that I wasn't addressing the root cause, which was related to the instability in my hip. Next question is from the real raston. Is occlusion training a waste of time, or does it have a place in a routine to insert intermittent? No, it's not a waste of time.

Man, this is one of those weird, like like this is the last time that I can remember where I heard something in fitness that was super weird and I was really skeptical and then it turned out to be true. It has a lot of value. You know, it was the very first mind pump tip that I ever gave on the episode one. Oh, was it? Yeah, I recently watched that. There's this one never aired, right?

This was the one that we did with Craig Capurso years ago before my pump started. Oh, it's the one at the house, right? Yeah, yeah, we're at the house. And you, Sal, talked about the decline of testosterone and young men, and then I brought occlusion training. And at that time, it was so new, and we were all kind of questioning it

and talking about the science to support it it and then kind of applying it ourselves. But I found tremendous value in it. The only thing that I would caution people of is that there's so much value in it that you can start to neglect traditional strength training, which I don't think that it trumps traditional strength training. I think it's a nice, excuse me, it's a nice supplement to it. But if you start to replace your traditional strength training

and you start doing mostly occlusion training, I think you'll lose some of the benefits that you would get from it. Yeah, so essentially how it works is you tie off a limb and you tie off enough, not so much that you lose feeling, but you tie off enough so that you will include blood outflow, right?

So if I do it to my arm, I'd go in my upper arm and knee wraps are usually what you would use, and you do some curls, and blood gets into the muscle, but less blood comes out of the muscle because it's occluded. And so you start to get this really deep, intense burn. And this extreme, and this extreme pump, like it, it's an extreme pump, like you've never

experienced before, but it's also very painful. And what happens is it simulates heavy training to the body. So even though you're using, and you can't use heavy weight with this because when the burn kicks in, you lose function. You're just all of a sudden like, oh my god, I can't do another rep. But what it does is it actually stimulates

the fast twitch muscle fibers in a similar way to heavy weight. So what are the, and also the extreme pump itself probably induces some muscle growth. So what are the benefits of this? Well, the benefits are I can train with really light weight and actually get a decent muscle building signal. Man, talk about the value for someone that's injured. Right, so.

That's where this originally came from. Yes. Was with athletes. And I want to say it was hockey was when they first started doing this research around hockey players with like knee injuries so I mean, I didn't I didn't know about

Occlusion training as a train it is isn't until mine pump it started did I get introduced to this But boy, I would have used the shit out of it as a as a trainer because many times I had clients fresh off of going through physical therapy and I had to do really really lightweight and slow and controlled type of stuff with them and had I understood or knew about a inclusion training back then, I would have found it as an incredible tool as a trainer and coach for rehabbing a client. If you want to minimize impact on the joints, it's great. It's a great rehab tool to be able to still address muscle hypertrophy.

Also, I look at it too. It's interesting because you said exercise, it mimics some exercise. I'm thinking of a sauna. Same thing, how your body heats up and then, you know, you get all the benefits of that. It simulates, basically, some of the benefits you get from exercise in your body naturally heating up and producing, you know, these benefits. Yeah, now, now, self experimentation, because when we first started the show,

and when you talked about this Adam, you and I went through this period where we were just messing with it, just to see what it would do. And the body part that I was most consistent, using it on was my calves because historically my calves have been very stubborn. They just didn't, you know, don't respond like the rest of my body. I know Adam, you know, same thing. And here's what I noticed from it. Like my calves, which basically we're not going to grow. I mean, I know I trained them and that was it. They were stuck. I added almost a quarter of an inch to them by adding occlusion to it.

So that's where I saw the same benefit. Which is amazing. I'll send Andrew. I actually have a picture of you and I doing a calf flex off in the original studio when we were actually doing this. So that's, I've used it mostly, I've used it for my arms too, but I saw the most value with my calves at being able to add volume without doing as much damage to the muscle. Yes, now you guys gained a few more veins.

I remember, yeah, yeah, yeah, fuck off dude. Yeah, whatever, cancels, cancels, andres. I, now here's a deal. I experimented with it a lot. I even had some clients do it. You can overdo it. You could definitely overdo it in over-training. It should not replace your traditional training.

I don't think you should use it until you've built up a good amount of volume and frequency in normal training. It doesn't make any sense, because it's still not as effective as traditional training. But let's say you reach a particular point, you're hitting your sweet spot, you've been working out consistently for a while, you've got good volume, good frequency, and you want to add one more little trick just kind of squeeze out a little bit more muscle growth or shape. In my experience, throwing it in once a

week was plenty. Once or twice a week, and I would literally do three sets. That's it. Any more than that, and I noticed then it would start to take away, and I'd have to like replace traditional exercises, in which case it didn't make any sense. I did it for, I experimented it for quads, hamstrings, calves, and arms. The downside is you can't include really the torso,

so I can't do it for chest or back or, you know, you could, it wouldn't go over to it. Yeah, I don't know how that would tie off your neck, you know. Yeah, how would you do that? But it's very, very painful. You have never felt a burn. I mean, it is literally unbearable. I, when I'm done with the set, I rip the things off and I'm like, yeah, yeah. I mean, it is literally unbearable. When I'm done with the set, I rip the things off.

Yeah, yeah. It's another great tool, right? Kind of like similar to the question about the elevated hills thing. It shouldn't replace traditional strength training, but I found tremendous value in complimenting my traditional routine. And then had I known about it as a trainer and coach back when I was training clients, for sure, I would have used this a lot because I trained a lot of,

I mean, a lot of your clients dealt with pain and surgery. I think that was a very, very common as a trainer to get clients like that. And so had I known about occlusion training back then, it would probably have been something I used on a fairly regular basis with clients. Oh yeah, think about it. Like, you know, when I work out, let's say if I squat, it's probably with 300 pounds,

right? But let's say I have knee injury. I, you know, getting a workout with body weight now for me would be very difficult to light. But if I occlude myself, I bet body weight, I could, you know, send a little bit of a muscle building signal because even with body weight, the could send a little bit of a muscle building signal because even with body weight, the burn and everything would be insane and my muscles would eventually fatigue and fail very quickly.

So it's a valuable tool, I would say use it once a week, maybe twice a week, only after. Well, we wrote a guide for this. We do, we have a guide that explains it. And I think we did a YouTube video, didn't we? We do a YouTube video. Yeah, we've done a couple of YouTube videos and then we have a full guide on how to set and reps, and how we would actually implement it. Exactly.

All right, look, if you like our information, you got to head over to mindpumpfree.com. We have so much free content there that can help you build muscle, develop your body, burn body fat, sculpt your abs, get better squats. We even have guides for personal trainers. Again, it's mindpumpfree.com. You can get them all and they cost nothing. You can also find all of us on social media so you can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Adam.

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