Mind Pump: Raw Fitness Truth - 1643: The Best Way to Build Triceps, the Benefit of Heavy Bicep Training, Pump Your Shoulders With the Z Press & More

Episode Date: September 17, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to work out your triceps, training biceps with heavier loads and lower rep ranges, barbell Z presses as an alternative to overhead presses, and what makes MAPS Anabolic so effective. Can a mathematical model predict the best way to build muscle? (4:17) Dad life with the guys. (7:06) The guys give their initial reactions to the new Matrix film. (10:31) Amazon displaying once again how competitive markets are. (15:07) Public Goods doing good for the environment. (17:45) Airbnb to offer free housing for 20,000 Afghan refugees. (19:29) What is the next big industry to get disrupted? (21:09) Access to information, the future, and the importance of protecting your mental health. (30:20) Justin doesn’t know how to chill. (39:49) Shout out to Squat University! (45:14) #Quah question #1 – What is the best way to work out your triceps? (47:01) #Quah question #2 – Is it worthwhile to train biceps with heavier loads and lower rep ranges? (54:50) #Quah question #3 – What are your thoughts on barbell Z presses as an alternative to overhead presses? (59:49) #Quah question #4 - What makes MAPS Anabolic so effective? (1:03:29) Related Links/Products Mentioned September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Mathematical model predicts best way to build muscle The Matrix Resurrections (2021) - IMDb Amazon offers to pay college tuition for most US workers - CNN Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Airbnb plans to temporarily house 20,000 Afghan refugees Henry Ford, Innovation, and That "Faster Horse" Quote EU regulators investigating Google's plan to buy Fitbit Studies Show Normal Children Today Report More Anxiety than Child Psychiatric Patients in the 1950's Visit ZBiotics for an exclusive offer for Mind Pump listeners! Amazon.com: Dr. Aaron Horschig: Books Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** Build Your Triceps with Angles – Mind Pump TV How To Do Chest Dips For A BIG Chest! - Mind Pump TV Pump your Triceps with this Tricep Tri-Set – Mind Pump TV Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) - Mind Pump TV Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV MAPS Fitness Anabolic | Muscle Adaptation Programming System The Most Overlooked Muscle Building Principle Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Squat University (@squat_university)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. You guessed it, this is Mind Pump. Hey, here we are! So in today's episode, we answered fitness and health questions. We actually did four of them, but before we got into that,

we did an intro portion where we talk about current events. We bring up scientific studies. We have fun conversation. We talk about our sponsors. Today's intro was 42 minutes long after that is when we got to the fitness questions. So we opened up by talking about a study at of Cambridge University, where they came up with a math model to most accurately predict muscle growth

with the perfect workout. Have they solved all of our problems? I don't know, listen to the podcast to find out. They're a little late to the party. Then I tell some stories about my kids in particular, my daughter. She's turning 12 soon, so it's getting real fun. Then we talked about the new Matrix movie

that's coming out. I'm so excited. I haven't been this excited for a movie in a long time. No! Then we talked about Amazon now offering to pay tuition for some of their hourly employees. That's really cool. Then we talked about our sponsor, Public Goods,

and their Reforestation project. So they are carbon neutral, meaning every bit of carbon they put on the atmosphere, they offset it by growing trees. By the way, this is a company that gives you products for your home, cleaning products, shampoo, soaps, toothpaste, all of them, minimal chemicals, all of them, environmentally friendly packaging, and all of them, very, very good price.

Actually, the best prices for a lot of products you'll find anywhere. Go check them out and actually get some free stuff. So here's what you gotta do. Go to public goods.com forward slash mind pump. Use the code mind pump but check out. And you can actually get $15 off your first purchase, which means technically you can get $15

with a free stuff. Then we talk about Airbnb giving homes to refugees from Afghanistan, which is really cool. I read a quote from Henry IV that we discussed. Then we talked about information and the future, just then talked about his upcoming weekend where he's alone. Uh-oh. I can't wait.

Light the candles, fill up the tub. Oh, that's a good time. Also, he's gonna be using Zeebiotics because he enjoys the occasional glass of whiskey. And Zeebiotics is a genetically modified probiotic drink designed to offset the negative effects of alcohol. Ladies and gentlemen, this stuff works. Like literally, in my experience,

I drink this before I drink alcohol. The next day, I feel really eer I drink alcohol the next day I feel really eerily like I had no alcohol whatsoever. I feel really good. Go check this company out. They sell out very fast by the way, so if there's some available hurry up and grab some, head over to zbiotics.com. That's zbiotis.com.com forward slashpump. Use the code MindPump10, that's MindPump10, at checkout for 10% off, and then we give a shout out to our friends over at Squat University.

Then we got into the questions. Here's the first one. What are the best ways to train your triceps? So we go all over tricep training in that part of the episode. The next question is, personal wants to know, if it's worthwhile to train the biceps with heavy weight and really low reps The third question this person works out in their basement the ceiling is low can't do overhead presses wants to know if a Z press on the floor is a good alternative and in the final question this person just started our

Flagship workout program maps on a ball look and wants to know why the hell it's so damn effective. So we kind of break it down and talk about all the components in this program that you might be able to add to your workout to make it much more effective. Also, all month long, two workout programs are on sale right now, 50% off, Maps Performance and Maps Suspension. So the both 50% off, you can learn more about them or just sign up at maps fitness products calm Just make sure to use the code September 50 that September 50 with no space for the discount Hey, have you guys been getting DMs about this new like science formula

That predicts the best way to build muscle. Have you guys seen any of this? No. Is it a new one? Is it a real thing? So in science daily, this is the title. By the way, great site if you want to just read studies on anything you could possibly think of. This is the title of the article.

Mathematical model predicts the best way to build muscle. So this is the University of Cambridge and Researchers have developed a mathematical model that can predict the optimum exercise regimen when people show up 90% of the time they build 50 more percent muscle than well, then you read this then you read the study and you read the article And it's like there's not anything really that we're learning that's new at all. It's very complicated But here's the end of the article is the last paragraph Eventually the researchers hope to produce a user-friendly software-based application that could give individualized exercise regimes for specific goals. Oh, really?

Oh, I hope you do that now. I mean, they're gone for the equation. Yeah, stuff like this is, like I know it's exciting to read about it, and that's why I'm bringing this up, but there's so many individual moving parts, and also, we've already figured it out. We've already figured out generally what works

and what doesn't work. You guys are a little late. We've been doing this for a long time now. Welcome to the party. Yeah, you know, compound lives, work a muscle two, three times a week, get stronger, you know, use resistance, rest periods, we to the party. Yeah, you know, compound lives, work a muscle two, three times a week, get stronger, you know, use resistance, rest periods, we know this already. Right, phaser workouts.

Yeah. So I can't wait for that study to come out. Like, you know, Cambridge University spends $500 million and figures out that, you know, you need to do, you know, anywhere between five to 20 reps to maximize muscle. Yeah. It needs to be intense. Oh, thank you. All right. Thank you for that study.

Doug, do you know what space movie came out in 1992? Don't do it. Don't do it. I don't know, but we could Google that. You can't do it. Google it, Doug. Don't want to Google it. Tell me what space movie came out in 1992.

I did. How does that, okay, so how did someone hack a goal? We're not going to portray anything of that search. I can't even, we can't even allude to the title. I can't even come on. Yes, you can. It's gone Google. It's just Google. It's just Google. Andrew just Google. How is that? How is that even and how does that even work like that? Like why why when you search that? Is that a movie? Is that a real movie? It has to be a real movie. movie. It's on IMBD. It's on IMBD. There's all kinds of crazy words.

I love, I've ever seen. I just, I don't remember this. I don't remember being a child right now. I just never. Yeah, I don't think it was marketing to us. I think it was like a C or D in that movie. Maybe, maybe, but yeah, you could try this at home. Definitely a D level movie.

You know what I'm saying? I'm being prepared though, because it's not what you would expect. You want to hear something hilarious? Oh my. I do. I want to hear hilarious. I was.

Okay, so my daughter is now getting to the age now where, you know, she's getting close to becoming a teenager. So hormones are starting to come through. Yeah, you're starting to see the mood swings and stuff. And it's kind of like, as a dad, I'm just like, oh my God, what the, anyway, we're all hanging out last night and we're talking, and luckily, we have a good relationship where everybody talks about this kind of stuff, and I'm like,

what's it like with your mom? Cause you know, they're with their mom half the time and they're with me half the time. And I know, I totally fishing right now. Oh yeah, and I know, I know, just from experience, and this is a stereotype, I think there's some truth to this, that teenage girls, when they're having these changes,

they tend to go battle with mom. It tends to be mom and daughters, right? That during this period of time, right? And so I'm like, what's it like at home? And she's like, oh, it's fine and my son's like, no, it's not. I'm like, what? And he goes real.

He goes, he goes, it's like, he goes, at least three times a week, they'll like getting this huge blowout fight and I'll just be like, whatever, cause he gets, he's used to it. And he goes, and then they'll be on the couch hugging each other crying, I'm sorry, I'm sorry. I'm sorry.

I was dying, I'm like, thank God, I'm not there to see that. Cause it doesn't happen. It doesn't happen with me, you know? I understand, like moms and daughters I was dying of like thank God I'm not there to see that Doesn't happen with me, you know, yeah, I understand like moms and daughters have a different kind of connection Yeah, but I could just picture them like hammering you know going out you know more and then at the end How did you teach years man? Is it is it inevitable? You know the same dad question I have for you guys in juror so far ahead of me Is it inevitable that your child will say they hate you one day? Oh? Like is that I know I just think about like that. I see you see that right a kid gets so angry, right? They get so angry at their mom and it could be something stupid right or dad like telling them they can't do something

And I hate you. I don't know if I how long I would see that You just you have to act like is it inevitable? Is it happen? I thought you got that? I hate you yet, Doug. No, I haven't. Fortunately. Yeah. And my son did, he did something that probably even worse.

He told, because remember, like I said, they're half with their mom and then half with us, he told his mom he'd rather be at my house one time when they were fighting. Which that is really the nice, low blow. And I had a real good conversation with him about that. So you never say, I love dad more than you.

You should be wondering. No, he didn't say that. He didn't go that far. You go into Disneyland. Son of a- Yeah, he didn't go that far. It's just, that's high five. Better boy.

And they're at the age where they get embarrassed by stuff. We're listening to music and my daughter's like, this is, change it. She gets all rude about it. I'm like, listen, by stuff. Like we're listening to music and my daughter's like, this is, you know, change it. You know, she gets all rude about it. I'm like, listen, ask nicely or I'm not gonna, anyway, so we ended up putting on some music and we're listening to it and it's a song that I have,

like there's a little bit of a story to it, right? So I start talking. So this song came out when I was at my daughter's like, oh, she rolls her eyes in the back seat. Can I just listen to the song? And I'm like, wow rolls her eyes in the back seat. Can I just listen to the song? And I'm like, wow. She's on the back history. I'm like, come on man, you got all this information.

You know what it is though? You know, you're still that guy too. Like you introduce a movie to us watching. Okay, so here's what's just part right here. This is a part where he's with the director who's thinking right in this moment. But bro, I'm watching it right now. You wait because as you know,

because you have to pick and choose your battles, right? Because I'm like, am I gonna like kid or other? Okay, so can we talk to yourself to school? We gotta talk about the new matrix. Since you brought this up, like, dude, we all got to see the trailer and Christmas, right? Okay, what's your initial impression? I mean, does it look like something that's gonna be a winner

or, you know, are you a little bit reserved? Matrix for me is the original one especially. It's gotta be one of my favorite movies of all time. And the based on the trailer, it looks like, because in the last Matrix, the very, very last one, I think it was that one where they said basically that Neo was like, he was like the, you know, like the end of the formula.

Like there's like missing pieces that because the formula is not a round number, it's inevitable you're gonna have NEOs. He was the, I don't know what. He was the what you might call it. They said something like we've had an infinite number of you, we have to constantly deal with you. So I feel like they're trying to figure out how to control that.

And so he's got, it seems like he's got some amnesia in the trailer. Yeah, that was the whole part of the trailer I And so it seems like he's got some amnesia in the trailer. Yeah, that was the whole part of the trailer I got. It was, he's just sort of, and it'll be interesting to see how they like introduce him into that world again. Because it's just like, it looks like they're trying to portray like our world now, right? Like with all the phones and, you know,

the way that we're living and everything. And, and then kind of repeating some of the process with the blue pill, red pill stuff. How many people today presented with the matrix would gladly be like, put me in, plug me in. I don't want to be in the real world. I believe we're going that way. I hope they draw some parallels to that.

It kind of alluded in the preview of like people all staring at their phones and computers. So I hope they draw some some parallels to that to to modern time and what we're dealing with right now. Maybe a trip of you'll see pops up on somebody's iPad. Hey, I'm near. Yeah. But I mean, historically has a part four ever done good.

No. Never. Oh, Rocky four. He always says, Rocky, do you refer to that? Hey, you're right. Rocky IV was awesome. Every Rocky was amazing.

Oh, it was just giving it to a movie. No, no, no, no, hold on a second. Hold on a second. Of course, I can see. Stop. You knew that was coming. I tried to. Okay.

Rocky one. One of the greatest love stories of a time. Rocky II, great movie. Rocky III sucked great movie. Rocky three sucked. Okay, I know all the people, fans, no, it was a crappy movie, but it was cool to watch. For the Russian, right?

For the Russian. And it was cheesy and all that stuff. But it did well on the box office. Oh, and I think it was my favorite one. I think it was the best one. It's my favorite. I've watched that one more than any other one for sure. It was definitely, it's got the best for you with.

I'm proud. Hey, that's gonna be the only one, no, right? Can you think of it a part four of any of them? Star Wars. Yeah, well, that's, that's, they started out with part four. That's right. Yeah, because that genuinely wasn't right.

Yeah. You know what, I watched the other night that I hadn't seen a long time. So this is kind of a weird movie that I loved as a kid. Saturday Night Fever. So when I was a teenager, I found this movie, and I loved it. Yeah, right away, because I thought he was so cool,

and I was Italian dude, and he gets all the chicks, or whatever. Anyway, I hadn't watched this until I was in high school. I put it on again last night, and I'm watching it, and I didn't realize how big a douchebag's, all the characters were in that movie. They are terrible people. I don't remember. I don't remember.

Cat colors or what? Dude, they're terrible. The way that they're, yeah, all of that. Total douchebags and shitty fucks. And it's just, I was watching. I'm like, holy cow. This is terrible. This would not fly today.

What's so ever at all? Still entertaining though. You think we're going to see like canceling of old movies and stuff like that? I mean, there's a lot of stuff back in the 80s and before that was pretty much the cancel at that point. Yeah, I don't know. You ever watch stay out of certain eras? Oh, watch Blazing Saddle. Yeah.

No, I told you guys about this. Like, my parents played that movie from my kids thinking it's a funny movie. I'm sitting in and I'm like, this is not appropriate. This is really bad. Like, it's like shock value humor. And so back then, I think it was really funny

just because it was like, wow, that's really shocking. But now it's just gross and offensive. And I was like, it was like, ah. Definitely, you know what else is, if you ever want to trip yourself out, watch old cartoons. So watch old Tom and Jerry. Yeah. There's smoke and cigarettes. And he coyote. Yeah. You know, Tom, you know, or Jerry dresses

up like a girl. Yeah. And then alcohol. Yeah. And then goes and then Jerry's like totally like molesting her or whatever going after and you're watching this is. Peppie le pew. Yeah. Like, like, like, go around and try to get back cancel him. Yeah. Oh, yeah. Peppie le pew is actually. He was for sure the most aggressive. I got some like crazy interesting news. And I'm gonna need Doug to fact check me because I only read it in one place and it was like late last night.

So I don't have time to like go down the rabbit hole. But did you guys hear what Amazon is doing? As far as with school loans? No. Oh, you guys didn't hear this. So Amazon has vowed to pay for all hourly employees school loans. That's over like 150,000 employees that work for them

as hourly. Now how does this work? They pay it over time. If you stay there, it's part of your... So these are the details that all need Doug to help me out with because I don't know exactly what the rules are as far as like how do you get it here it is right here.

Amazon to cover 100% of calls to wish in for US hourly employees. So if you work there, then that's part of the benefit. How cool is that? That's crazy. You know what though? This is what I would say. Here's what I would say as an employee. I'd be like, just give me money.

Well yeah. Just take whatever you're gonna pay me for my, it sounds like a great. I mean it's an incentive. I think some people get, you know, bought into certain companies because they do things like that, like certain things resonate with them.

What do you think that they worked some sort of a deal out maybe even with the banks and stuff, like, hey, like we'll be able to pay you outright on these loans or would you, I don't know if they take them over, that's different than saying we'll pay it, you know, it would be different if they bought the loan versus if they just, you show them the loan. Oh, so you're thought you're a theory to check while you're while you're going

We're working there. They will allocate certain amount of money to over towards your loan Yeah, I think I think they will pay you in full as what they're yeah, it's a $5200 cat per employee Oh cat per year okay So it won't cover most. It's not going to pay for Harvard. So you only have to wait for work there for 40 years. And they're also limiting it to feels like IT healthcare transportation. So it's not going to be gender studies or something like that. By the way, this is really awesome because it displays just how great competitive markets

are because their tech is so competitive. Yeah, that's a selling point. It is. And then you have Google, which they're still doing, and I guess it's taken off where they're doing these certificates. These, I think, is at Google six months, so six months courses that they'll weigh as heavily as a bachelor degree. Yeah. And, and I feel like this is the kind of a natural progression to that. Like this whole, like that's like the first thing, oh, we'll start paying for bachelor degree. Yeah. And I feel like this is the kind of a natural progression to that.

So like that's like the first thing, oh, we'll start paying for some of your school before long, it's gonna be like you go to our school and then you guarantee job here or whatever. And again, this is the beauty of the market. As it gets more advanced, you don't just attract customers with product and price, although that's still king, but you also throw other things into a track

to type of customer you want. For example, our partner public goods, right? So public goods sells home products, they sell dog food, they sells, you know, other products there. And their whole thing is you save money, minimal packaging, environmentally, definitely environmentally conscious, very low cost, very, very extremely low cost, but they're also doing this carbon neutral thing where for whatever carbon footprint they put out, they'll grow that many trees to offset it. So they're neutral, carbon neutral as part of their... Is it every time someone buys something

or is a certain amount that is spent, do you know Doug what that is? I know that they did so much. Every order, one tree. Oh, no way. Wow, wow. You know what you can grow to that? did something like that. Every order. Oh, every order. One tree. Oh, no way. Wow. Wow. You know what you can grow to that?

You know what I mean? I remember reading that, like how just one tree can impact the environment, like so positively versus, you know what your output of carbon is. Do you know what plant, there's a plant that does that incredibly and grows very fast? Cannabis. Cannabis. Cannabis is a phenomenal plant to capture carbon. I didn't know that it's also it also grows very very quickly Yeah, and we will also not do yeah, and you can also use cannabis to make medicines or you know fun stuff

How could you not be pro marijuana for people? I think a lot of people are pro marijuana that's just their forget So many good guys. I think a lot of people are pro marijuana that's just their forget. Yeah. Well, you gotta do some about. Well, maybe thinking this was, you know, you brought the other day you were starting to bring like good news.

I wanna make a conscious effort to be a platform that, especially in a time right now when there's so much negative bullshit and separating all of us and talking about all the bad stuff, like to try and bring, like really cool things that companies and people and positive things that are happening. I saw another one with Airbnb.

I didn't know Airbnb did this also. They have like a nonprofit arm, and they are going to be housing 20,000 refugees from Afghan. Wow. From Afghanistan. Yeah, 20,000 will be housed through air bnb and they basically Give a voucher to owner. So let's say we rented some of our houses on air bnb They air bnb picks up the bill and says hey, we would like to rent your house for the entire year

Whatever that here's a voucher for that. That's great. Yeah, and they they obviously they don't got to pay their air bnb fees So they save a little there so that that that's gonna. Yeah. And they they obviously don't got to pay their Airbnb fees. So they save it over there. So that that's going to be a discount of rate. So I get what we would normally make as far as Wow, that's really interesting. I know. I would guess that if you if you were this is my assumption. Okay. So I obviously have nothing to back this up. But I would assume that if you took someone like that and put them in your place that they would probably be excellent people in your home because they're out, they're probably very grateful. And in my experience, immigrants that come over that way tend to be very, they tend to really value

what they have, that's just my. Yeah, that's a positive thought. I don't know how true that is though. You're right, but that's my assumption. Because I believe that there's stuff to support when people get things for free, they're less likely to treat it well, right? It's kind of...

Well, it's not entirely for free. It's like, hey, you're not free. You're not under the Taliban anymore. You know what I mean? It's like, hey, welcome. I mean, I want to believe what you're saying is 100% true in that. Somebody in that situation would be so grateful and appreciative that they would go above and beyond to take care of that

But you know human behaviors interesting actually I got a quote for you Adam that I would love To talk about because I didn't know actually post you ever do this on Facebook where it says You know eight years ago you posted this or whatever and sometimes it makes me sad because I see old videos of my kids and stuff And I'm like oh, why'd you show me this but every once in a while? I see a meme or a quote that I posted that I totally forgot about. This is a quote from Henry Ford. I think it's absolutely brilliant.

And it's a great thing. I think this will start a good conversation. So here's a quote. If I had asked people what they wanted, they would have said faster horses. So that's a quote from Henry Ford. In other words, you know, in business, you're always told ask your customers what they want.

But when you're really innovating, like they're not gonna even come up with it. If they think beyond them, yeah. Exactly. So it's like, I didn't ask them because what are they gonna say? They want faster horses. I thought that was a very interesting.

You gotta be a special kind of entrepreneur though to have the horse. Right, I think the right way, I think of entrepreneur that I have to have. Right, I think the right way, I think of the Elon Musk, the Jeff Bezos, people like that. If you ask those guys, you know, or what the, the fields are in, oh, could you make this, you know, could you make mail delivered faster and, you know, Bezos thinks like, I'm going to reinvent it completely

and turn it upside down and, yeah. You're asking the wrong question, right? Like they, they have the ability to see a whole different vision. Yeah, you know, for a long time, the US Postal Service, would they just laughed and said, it's totally impossible to deliver things next day. They said, just not gonna work, it'll never work,

it's impossible. And then of course, Amazon's like, yeah, we can do it. And then now everybody's trying to, you know, everybody try to... Is there anything that comes in mind for you guys right now that seems like that, that seems like, oh, we'll have to use this way of doing things forever because there's no way to do it.

If feasible, we'll do any other way that we'll get disrupted. You know what? What's the next big industry to get disrupted? That's a good question. You know what I think with the environment? The environment will never get disrupted. Unless we decentralize it.

Yeah. Dude, my son's gonna get his license and you go on the DMV and it's like, what, did I just go back in time? It is, it got like microfeatures there. Dude, this son's gonna get his license and you go on the DMV and it's like what did I just go back in time? It is it they got like micro features there Dude, this is insane like this paper stamp it here bring it over here I just recently moved past like the green screen computers. It was even that long ago I remember it was a few years ago. I went in there. I thought I saw

You know what you know, I think with delivery, I think that not too long from now, we're gonna be at a point where you'll buy something and you'll get it within an hour. It'll be literally within an hour and it'll be delivered by a drone, that's what I think. Well, you know, and I wonder how long that will last before you have the 3D printing thing.

We haven't talked about that in a long time. I wonder what that looks like now in terms of that being more retail or like, because it seems like the only people that are buying those are like these big companies that can justify making a bunch of figurines or construction. Are they really crazy? We have a lot of, actually, my public listeners

that have them. All ones, not like huge industrial. Yeah, what will be really disrupting is expensive. Right now, the ones that you could buy, they're pretty basic. But can still a novelty, it's not like real functional. Yes, but when it gets to the point where you could buy a 3D printer and it can print complex things and will different textures and different materials. That's going to be, I can't think of anything that off the top of my head, that's going

to be more disrupting than that. Because theoretically, you should be able to with a Theddy printer, this technology will exist where you can 3D print drugs and medicines through molecules. You'll literally be able to say, I want this particular medicine, and it'll be able to print it for you. Or, that'll be highly related. Or, that making guns will be the last thing we'll do. Or 3D print organs. It'll take your own DNA, grotesque, and boom,

you have a liver, or you have a heart. Well, we're so attached to our phone right now, but that has to be disrupted heart. It's gonna be a hard transition, but the whole augmented reality thing, I think, you know, does, to me, it looks like it's a feasible thing. And then the glassist thing it just hasn't really taken off yet, right?

Like people aren't just like putting glasses on and wanna see holograms or whatnot, but at some point it's gonna make sense because then it's like, you're gonna have this whole, you know, signage and, you know, basically minority report where you're like walking past the different stores and they're marketing to you and all kinds of crazy stuff. So I still envision it as the next leap or transition as like this, you know, hovering

kind of ball, like, you know, almost like a drone that just like is, is like attached to you. Like if you have like maybe you have the actual phone or something that's in your pocket. So it's a fight, like I told you guys it wrote a science fiction novel. Like we called it the NIN. And it was like this little ball that just just fall your arm.

And I feel it'll be just like with like Siri and it'll be all voice activation. Call Justin, tech sal this, order me this. And it's recording me. So like, oh, reply, put that up on my Instagram. You know, oh, order me this, and it's recording me. So like, oh, reply, put that up on my Instagram. Oh, throw that up on TikTok. It's a little servant. Yes.

And it'll be able to do a lot of that. Now, are people gonna fly back and forth to the moon first? Or is that... Yeah. You should have like a whole... I think this is for fun. I think we're not far with, when you look at the way drones, Al popular drones are getting and how cool.

You know how, do you guys even realize how disrupting it will be when you record everything you see all day long? Do you have any idea what that's gonna do to just mankind? I think we're already seeing that. You already see people that are holding people accountable because of something they were recording, doing or said or posted. Imagine arguing with your doing, or said, or posted.

Imagine arguing with your spouse. Like, you said, no, I didn't. I said this. Oh, fuck, I'm not. It'll be interesting when it does to our society too, as far as being a better human. I think there's going to be natural growing pains and a lot of resistance and a lot of people that are going to hate all that. But you would think that because you're watched and you're recorded and- But does that make you a better person or is it that you're fearful? So like in other words, you know, I don't kill someone because I don't want to go to jail,

not because I think it's wrong to say- Yeah, I don't think that fixes internally what's going on inside, but it may make you a better person in society. Like you may not, you may, you're less likely to say something mean or hurtful or do something. Doing your most accountable. You may still be an asshole inside. I don't know.

Here's the devil's advocate. Keep my asshole inside. Here's the devil's advocate. I'm fixing that. I know. Here's the devil's advocate in me is like, look, prison. People in prison are highly, highly, highly monitored and they're fucked.

They do terrible things to each other. When you feel like you're constantly being watched, might change your behaviors, but I don't know if it's gonna change that. See, I don't, but I don't think it'll work like that. I think it'll work the way we're watching it happen right now. Like, I mean, how, what, you guys, I guarantee, just like me, you, before you post something on Instagram,

you think about it, you take a moment and you pause, you think, is this, am I saying this the way I wanna say it, or are people gonna take this out of context, and how you think about that now? Where before you may not do that, you would be with friends and you'd say how you feel and you would do things no matter what. So you're already self-regulating naturally.

You have a black market? You know what you'll have a black market for conversations. Seriously, you'll meet up with your friends? Totally. Turn everything off. I'll turn it off. I'm afraid. Here's what I really think. You know what I'm saying? You can kind of, I can't, I don't disagree. That's to your back to your point of like, it's not going to change people internally, but socially it may change the way we interact with each other. And you, we may have a overall better interaction with people because of self-regulation based off

of them. Oh, man. You know what's weird is that, and didn't the government step in and say we don't know if this merger can happen where you had, like I think it was Fitbit and Google or something like that. Oh yeah, yeah. And so much power. Well, again, imagine if you have these devices on you, that measure heart rate, hormones, your health measures. IPU pulls off stuff, and then advertisers measures. IPU polls also, and then advertisers

are using these metrics to see, and then politicians, here's the real fucking problem. All the same advertising science you get with advertising is used by politicians to scare you or to get you, you know, angry or whatever. This is why it's so effective nowadays. So if they can like measure your, oh, their pulse goes up a little bit when we do this,

and we notice a little bit of, you know, that this person gets a slightly aroused. And we notice the pupils increase here. And they can perfect at the point where they can literally move you in all kinds of weird directions. That's going to be very important. Well, there's some people that believe that's already happening with like, you know, the whole idea of like Facebook and they're, you know, recording you and paying attention to you through the cameras and stuff. I think it's already being done. I just think it's the thing that everyone's scared about or what they freak out about is like, they're, you know, recording you and paying attention to you through the cameras and stuff. I think it's already been done. I just think it's the thing that everyone's scared about or what they freak out about is like they're, you know, oh my god, I've aged in a privacy. They're going to use all this. It's like all they care about is selling you more. So if they are using that, it's literally for things like that.

Like, oh, this person got hit with this Facebook ad. They're expression. They smile. Their eyes lit up. Their pupils dilated like, okay, and there's an algorithm to try and, you know, market to them better. I think if it's being used, it's dilated like, okay, and there's an algorithm to try and market to them better. I think if it's being used, it's being used like that already. Yeah, but they're just not saying anything about it. Other people get their hands on that. Yeah, I'm saying. I don't.

Yeah, just like that. It's interesting. There's a dark side to all the advancements for sure. Yeah, I mean, more and for me, I had this conversation with my son. It wasn't that long ago. All of us can remember this when literally, this was with my son. It wasn't that long ago. All of us can remember this. When literally this was what people said,

if we just have access to all the information, if the average man or average person has access to all the information, we will solve all of our problems because it's lack of information. And in the past, the people who had power were the ones that had access to information. They were the door to the information. So in the past, the people who had power were the ones that had access to information. They were the door to the information.

So in the past, it was the church or the clergy or the nobles. And people didn't read, they had to ask them, what does this book say, giving the information. And then all of a sudden, the printing press came out, people could own books. It definitely caused lots of advancements and this stuff. But now, because information's so available

and all over the place, and they're constantly bombarding it with shit, people with power are the ones that can sift through the information and know it to ignore. Yeah, that's the wisdom thing that you always talk about. But I mean, I was just listening to this podcast with this, it was real estate talking and so on that, but they were actually talking about the, the millennials, that generation is actually

the most educated generation that we've had yet So they're getting smarter. We're getting smarter as a society Maybe we still do stupid shit. Maybe it doesn't replace wisdom but as far as being more educated and Knowing more technically. That's true. I mean that's happening. Yeah, when they look at the statistics to People coming up are less likely to commit crimes, less likely to be a digital drugs, but there are a couple statistics that are alarming.

Anxiety is constantly rising. Anxiety fertility is going down too. Yeah, fertility that's probably has to do with like environmental factors and health. And mental health issues. Did you, and, I think health issues. Did you know today, this, I read this the other day, I would love to look it up to confirm it. The average person today has anxiety levels,

reported anxiety levels that would have gotten them admitted in the 1950s. So that's how much higher the anxiety level is today than it was, you know, 70 years ago. We were, I was just talking to a client about this today. And part of her job is to, she works with the HR department and their health insurance with the company and stuff like that. And they have all these crazy things they monitor.

And she says, last year, the rise in anxiety, depression, like Medicaid, she can't see the people. Like it's obviously they're protected by their names and stuff, but they can see statistics, like, you know, 10, 100 people did this, 10 people did that, and she said the last year there was a dramatic rise. Well, think about when we were kids, right? So we grew up as little kids during the,

some dangerous times of the Cold War, so in the 80s, right, you had the Soviet Union in the US, and however, we weren't constantly bombarded with the dangers of that. You know, when we reminded, when we did that once a year drill, where you'd have to go into the desk. Yeah. And then that was it.

And if you wanted to watch the news in the 80s, you had to tune in at 6 p.m. with your dad and like, Friday or there's this specific days, too. Yeah, now if you're a kid, you go, I don't care where you go, Roblox, you go on Instagram, you go, you constantly reading shit all the time,

and not only that, and then in school, they're like, it's better to inform the kids of the dangers of the world that they have no influence over. Yeah. So you're in fourth grade, you come home and you're like, Mom, dad, the earth is gonna end. And it's like, why would you tell a fourth grade? They don't know, they can't control any of that.

They have no say. They're gonna create a thumbburrs and then they're like preaching it on every other piece. I largely, not all, but largely blame social media for a lot of the rise and stuff. Totally. I mean, we never had the news cycle in your face that fast to that many people.

And because it's attracted so many of the young minds, like you said too, like, when you were a kid, even if you had parents that watched the news religious every night, you weren't watching it. Did you guys know about- Well, no, no. Well, no, no. Well, no, no.

Well, no, no. Well, no. Well, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no Now I'm like, I had no fucking idea. I had no idea. Kids know everything now. They're constantly bummed. I'm glad I didn't. You know, why? Did you know one of the, who is that talking to you? I was talking to somebody who,

that's what they do. They work with people who are anxious and they help treat them. They say one of the number one most effective things that they have them do. Turn off their social media. Turn off social media. For sure.

I mean, I feel like it. Turn off the news and turn off social media. We're all pretty self aware and pay attention to that stuff like that. And we're not on social media. Turn off social media. For sure. I mean, I feel like it's- Turn off the news and turn off social media. You're all pretty self-aware and pay attention to that stuff like that. And we're not on social media that much in comparison to I think the average person. And, you know, I find myself, there's times where, I mean, you were just talking about Justin earlier,

like somebody DMs you, and you catch yourself. I trap- Yeah, I'm like, why am I defending myself? Yeah, I'm like, I'm like, I'm arguing with this person, I have no idea who the fuck they are. They don't care about me. I don't care about them, but yet they've just sucked 20 minutes of my time of me going, like what?

And then, and the way I, you know, it drives me crazy. It's like, once I start and I get into it, like I wanna finish, I wanna finish my point or I wanna like, I wanna win. Yeah, yeah, yeah. You ain't gonna win, nobody cares. And it's like, it's like, it's like, I wanna express win yeah yeah you're gonna win to be there and it's like it's when I express my full thought you know to it's to its extent right you know and it's so it's like

you don't you don't get the full amount of it unless I really like pour myself into it and then now you find yourself like hours later like trying to express all of it well and I just I justify it is oh it's a healthy debate and this is good for me to talk to people that disagree with me So I can listen to their point of view So I have this justification going on in my head while I'm doing it But then the way it makes me feel I'm anxious. I'm angry protect your mental health Just like you predict you protect your physical health. That's literally what you have to do like Jessica is really good at this She turns it all off and she's like I feel so much better and I'm like

You know, I that's a smart strategy. It's a very smart strategy. When you start to find yourself, because bad news, we are wired to follow bad news because it was beneficial, evolutionarily speaking. That's why even the three of us, or the four of us, we can get together and one of us will start it off. Hey, did you see what happened today?

And so and so, oh my God. And then next thing you know, it's like 45 minutes of us making ourselves more angry. Dude, we used to have like positive, hopeful messages out there. You know, like that, we're getting a lot more media coverage and publicity. And it's like, there's nothing, nothing I can point to as an example of a leader out there,

you know, really taking the reins with that, trying to bring people together. Everybody is motivated to separate sports. It's all we have. It makes me sick. Not even that though, they try to get into it. No, dude, it's in sports now. I try to fuck my sports up the last couple of years.

Yeah, dude, still way, dude. It used to be a safe haven. It is supposed to be a safe haven. I think that's why I was so passionate about that a couple of years ago. I was just like, oh, you want to chill? Sorry guy. He can't chill.

Did you see by that we're speaking of this stuff? Did you guys, so you know that Trump is going to be commentating on the fight or on that fight right? Yes, yes, yes, yes, right. Did you, did you hear his comment on, he said, what would happen if you got in the ring with Biden? I could talk about this. What are you doing?

You know what? Why are you talking about it? I don't know if it's just because I'm following different stuff for a while, but ever since he got, you know, banned and kicked off a Twitter and then the social platforms, I don't see any news around him anymore. Yeah. I never get anything like I used to like, you know, we still get blamed for everything, which is interesting.

Well, that's on purpose. They shut him down pretty good. Oh, no, they obviously did because I'm in California isn't working. Like I said, I used to get stuff on what he's saying or what come out like I do popping my feed like all the time. We're now. I don't see it. I thought he feels like to me. He's disappeared. Yeah. Yeah. That's by design. Exactly. That's very effective. Yeah. Very, very interesting amount. You should, you definitely need to protect your mental health. And it's again,, it's like, what you can ignore now is actually what gives you power, right?

I think it's really important to all of our parents that are listening, because I know that I know that I'm gonna, it's something that I know I'm gonna have to communicate to my son and I wanna make sure that like, and it's such a fine dance as a parent, right? Like, you don't wanna be the parent who like, puts your kid on an island by saying he can't have these things, like he can't use Instagram, he can't, and it's like, you don't want to be the parent who puts your kid on an island by saying he can't have these things.

Like he can't use Instagram, he can't, and it's like, you don't want to be that parent because then they're going to revolt when they get out or get any free time or lie to you anyways. But at the same time too, you want to be able to make them aware of the power of this tool. It's like, hey, this is...

You know what's so important? It's always been important, but I see so much value in it now as a father, especially with electronics, is to have a scheduled dinner time with the family. Because if you don't, it's very easy to go an entire day and not all of us get together and connect. You know, because they're older now, my older kids are older now. So they go to school, oh, gotta come home, gotta do homework, then everybody's on devices. But dinner time is scheduled. So hey guys, we're going to

have dinner in 15 minutes. Be ready. Then they come down. We all eat dinner together. There's no electronics at the table. Conversation starts happening. What happened today? This is what happened. We have good, and then, and then afterwards is the cleanup. And this is very important. The kids, the older kids, their job is the wash the dishes and put them away. And my daughter especially will him and hob job is the wash the dishes and put them away. And my daughter especially will him and hob about it. I don't wanna do whatever. But what ends up happening is we have great conversations.

And it's really honest to God, it's like a one and a half hour window every day that we get to hang out. If we didn't do that, it would be so hard to get that connection with everybody. And so I'm so happy that that was instilled in me as a kid. Like that was a big deal. Like you don't miss dinner, you know, with mom. You're, sorry, you're cooking for yourself right now.

Huh? What's up? Yeah. I mean, the next, what's up? There's like four days, dude. I'm like, um, wait a minute. What, how long are you alone? Four days.

Wow. Yeah. Wow. Yeah. I'm just going to be, come back with tennis elbow. What's wrong? Get the ball over here. Courtney left already, right? She's gone around. Yeah. But you have the boys though, still, right? Yeah, I'm just gonna be come back with tennis elbow Already right she's gone. Yeah, but you have the boys though still right you like the candles filled the bathtub

Dude I get I get crazy though fun by myself. I just I get like sir crazy I don't know how to chill you know, and so I'm like I guarantee I'm gonna be looking at certain walls I'm like I do something this wall You know I got home deep though. I gotta go get a stuff guarantee I'm gonna be looking at certain walls and like I do something this wall I got to go deep though. I gotta go get stuff Like I'm gonna go on this rampage of just like and then the kids are always just like oh Can we just go like to the boardwalk dad or do something fun? So we'll see I might do that. Do you have a room or in your new place? Do you have something that's like yours where you're gonna make it, you know, kind of what you want? Yeah, downstairs, I got this room that is basically like an office room, but I'm gonna turn it into kind of like, you know, a music, man cave kind of, you know, with like leather couch and, and, and like stupid sci-fi posters and, you know, like a record player and like, I'll sit in there.

Now you're gonna go out and make it like, like sound dampening. Oh, but I got all kinds of plans for that. Oh, yeah. I wanted to get you something other day, but I don't know if you would use it. It was this, it looks like a real fancy looking like globe, but the globe opens up and where it will hold like a bottle of scotch. Yeah. Yeah.

That's a, that's a, that's a lot. Would you rock that or what? Would you put that? I have one. Did you? I did. Now, if you get a nice one, they can get real expensive. But that's a classic. That's a classic, huh?

Yeah, the one, so there's this other company that's at Austin, Texas, they make these sick. Like, it's kind of like, what's the, it's kind of like jukebox era kind of furniture, but they have one that had, it was a record player, but also as a bar at the same time. So it was like a built in speakers. And then you slide open this, this cabinet and you also have the record player in there with a full bar.

It was like, oh, that's cool. You know what, you know, it would be cool. It would be like a storm trooper. Just like a life-size storm trooper. Don't laugh like you don't think that's cool. I mean, yeah, but like, I don't, I don't, I don't pretend like you wouldn't be excited if I got that for you.

Speaking of drinking, that's like a little kid. Like I wanted to be like a man cave. That's a big one, a big storm. Speaking of drinking, that's a bar. Did you guys ever see that jukebox thing that I told you guys about years ago that where you could, you pay for songs, it's all digital, right?

So you come into a bar, the funny part was the first time I ever saw this was actually in my little hometown cowboy hick bar place. I thought it was crazy. They had this big old jukebox thing on the wall and it looks almost like a, what's that tonal thing, right? Like it looks like a big mirror and it's digital And you download an app on your phone and you can control the ju-box there

And you buy all the songs and you can out bid so if like let's say South came in He's like, oh, I want to play the next five songs and he pays a dollar I Can see what yeah, I can bump in my paint two dollars to get my song to go really listening to pink I know I just thought it was I saw I saw a video of a guy a husband who did this to his wife his wife went there for girls night out or whatever So he hacked into the jukebox and kept playing chumble Wumba or whatever See it till she realized this There was a husband fucking with her yeah the whole time so, are you gonna stock up on on Zbiotic?

Are you drink on your own when you're alone or what do you get? Well, somebody's been taking it out of the bag. She, Courtney, what do you think? Has big plans of, dude, I took all the ones here for sure, but there's none left back there. I was like, looking, we hid them because we need to take the other ones. Yeah, well, again, Courtney was mad at me because she's going to Palm Desert with her girlfriends and everything.

And so, you know, they have big plans, you know, to sit by the pool. It's like gonna be 114, 115. I think 15 there, you're crazy. Like, that's gonna be like, smoking hot down there. Oh my God. I love introducing that product to people.

It's one of the coolest things to watch like how blown away you are. Did you see in the forum? It works. It's one of the coolest things to watch, like how blown away you are. Did you see in the forum? It works. It's crazy. Somebody in the private forum goes, they did a post and they said, all right, and it was like,

you could tell that they were posting it right when they were about to start drinking. Yeah. So like, all right, I'm gonna give this a shot. I'm hanging out with the boys or something like that. And then people underneath are commenting, oh my God, it totally works. It's really weird, blah, blah.

Anyway, later on, he comes back on and he goes, dude, he goes, we drink, and I don't remember how much it drove us a lot, and they're like, and I woke up the next day and I did not feel at all, like I drank, it's the weirdest thing, and so it was a huge conversation about, and all these people in there were talking about it. So, it is weird, I will say that.

It is a very weird effect. It's nice, it's a nice tool to have in your toolbox. Well, it's for someone like me who's, it's changed my relationship with drinking. Like, I never, ever would drink. I've drank more in the last like two years than I did the previous 10, just because I can right now.

A single drink would throw me off. One drink would make me have a headache, especially if I had two or three, where I am in the habit of, if I know I'm gonna have a drink, I have one of those. I just don't even find one. I do too, because it doesn't even matter if it's just one drink,

I feel shitty. Yeah, one drink will give me like a headache possible later on that day. Especially if it's wine for me. I gotta give a shout out to, is it strength university or squat university? Is that the name of the university? Great quote.

So great quote, so talking about why your joints are better and healthier when they move properly versus when you don't move them. So like the old, you know, the myth is, right? Oh, you got bad knees, don't do anything for your knees. You got bad back, don't do it. And this is a great quote. It said, door hinges that are always moving, never rust.

Thought that was really good. That was really good. And it kind of applies to the joints too. Aaron puts out really good content, yeah. It's very good, very good content. He's exploded too. I think his book is done really good. That was really good. It kind of applies to the joints. It puts out really good content. Very good content. It's really, really good content. He's exploded too. I think his book is done really well.

When I pull up hit, when I look at yours, I always see his recommended under there. So I know he always has his real content. He's throwing out there. Hey real quick, I hope you're enjoying the podcast. Look, do you eat a high protein diet? Are you trying to bulk right now, or are you trying to diet?

Well, one of the things I can get in your way are digestive issues. So inflammation, bloating, constipation, flatulence, these are all signs that you're not really utilizing all the food that you're eating properly. That means that the protein that you're eating might not all be going to your muscles. One way to solve this is to take high quality digestive enzymes, but they're not all created equal. My favorite company for digestive enzymes is by optimizers. In fact, if you go to masszimes.com, that's m-a-s-s-z-y-m-e-s.com forward slash mind pump, you can try their enzymes risk-free and see what you notice. By the way, if you want to have an order, use the code mind pump 10.

That's mind pump 1.0. That'll give you 10% off. Again, it's masszimes.com forward slash mind pump. All right, enjoy the rest of the podcast. First question is from Nove20 Fitness. What's the best way to workout your triceps? Triceps training. You know, I read an article when I was a kid

that was really instrumental in my workouts and it said that the triceps make up two thirds of the arm mass of the arm, right? Because the biceps get all the glory, but you want like impressive looking arms, you gotta develop your triceps. The real meat is. That's true, 100%. All right, so triceps training, you know, one your triceps where the real meat is. That's true.

Alright, so tricep training, you know, one thing that I learned a long time ago that I've always applied and it definitely works and I worked at one of my clients and biomechanically speaking, it makes perfect sense, is what you really want to pay attention to with tricep exercises has nothing to do with the grip that you're using on the handles, but rather the position of the elbow. So as the elbow moves higher and higher, the more stress you theoretically will place on what's called the long head of the tricep,

which is the meaty part on the inside, because it stretches when you're overhead. So overhead tricep extensions, more of that. You'll get more the lateral head as they're in front of you. But nonetheless, the elbow position is really what's important. So whatever exercises you pick, make sure you have some where your elbows are next to your body, some where they're in front

of your body, and then some where your elbows overhate. So I'm gonna give something that I think is gonna be controversial a little bit because I do know there's quite a few people in the space that disagree with this, but in my experience, training myself and many clients, compound lifts. I agree.

So like the incline, you know, close grip bench press and dips are two of the best movements that I saw that blew up my arms and that when I applied to clients, I saw the greatest return from. Now, there's like I said, people in the space will argue that either isolation exercises are much better and you get more tricep activation in those type of movements. I don't know if it's attributed to the load because obviously on an ink, I got to a place where I can...

So substantial. Yeah, I can incline close grip bench press 225 plus, which I ain't doing nothing with 225 for triceps anywhere else. I can't scroll crush that. I can't overhead extend that. I can't tricep kick back that. Cable push down that. But I can definitely bench that.

And I can fight my elbows in, so it's a lot of the triceps carrying the load. And that blew my triceps up that, and then waited dips getting to, and again, what other triceps exercises? So to me, it must have something to do with the load, and then maybe the CNS adaptation that I'm getting from doing a compound lift like that. So those two things.

I agree, it's the same reason why you'll get better quad development from a squat than you will from a leg extension. It's the same stuff that's happening. I 100% agree. Close grip bench presses, I went through a period of time. Now my triceps always, it was one of the body parts on me that developed easily. It's one of the only body parts on me that developed easily.

Nonetheless, I still focused on them because I wanted to have good looking arms and it was close grip bench presses that did it more than anything. And there was a period of time where I progressed it like you would progress a bench press. So I was like, okay, can I get stronger? Now here's the thing that I learned, the close grip that you use on the bench press can't be too close. I remember going really close like this, but that does a number on the wrist. And it also flared.

Yeah, straight on. Really, it's like you're more like maybe shoulder width or right inside shoulder width grip for close grip is where you'll probably get the safety with the muscle activation and you can progressively overload that. And I got to a point where I was using a great amount of weight with the close grip and then the dips, I agree with you. The dips is the other one. The dips were everything.

And mainly when I started to do things like the suspension trainer or the Olympic rings because of that added bit of instability, really challenged my triceps on a level that I hadn't challenged them before. It just really sparked all new growth. So I think sometimes it's just like unlocking, you know, that one piece that's been missing in your training. I also noticed a big difference talking about dips with, you know, body weight with added weight compared to machine dips

because I did machine dips forever. I didn't do body weight dips until way later with something else. Isn't that funny? It's like it should be the same, but it's not at all. Yeah, it was. It's like, lap pull down versus the same, but it's not at all. No, it was. It's like, let pull down versus pull ups. Totally different.

And I got really strong at machine. In fact, I used to have to stack another plate on the thing. That's some of the older shoulders. Yeah, I had someone stand. I really did tricep dips like that forever and got really good at machine tricep dips and done all of them, the hoist ones

and all the different machines and from different angles and got really strong. When I started doing bodyweight dips and I had to start, the hoist ones, and all the different machines, and from different angles, and got really strong. When I started doing body weight dips, and I had to start with just my body weight, I would do just do body weight like 15 reps, got to a place where I could start to add 5, 25, you know, 50 pounds, and then got to a place where I was loading that for like five reps,

five reps of weighted body weight dips. I saw major leaps in my triceps. Now here's a super set if you ever want to do a pre-exhaust super set for triceps and it's pretty gnarly is you do a rope press down immediately to either dips or a close grip bench press. Now this is not for the faint of heart and you use very light weight when you do the compound lift because the triceps will be already pre-exhausted and if you put weight on that's wrong you ain't getting the weight back up but

man that is a killer you go isolation to compound and it's a it's a more of a bodybuilding trick right to get like a really crazy pump Oh my gosh is that I did that I would do that with dips a lot I go either skull crusher or press down, and then I'd go straight to bodyweight dips, and it is gnarly. I would only get like five, six reps out on the dip, and really focus on the squeeze at the top. But yeah, I agree, those compound lifts,

like nothing will develop the triceps, just again through experience, like those exercises. And there's a lot of controversy around that. There is. There's a lot of our smart friends in the space that are not they are not pro that at all. You know what it is is the more muscle you have and the more experienced you are, the more you can get away with doing isolation movements and developing those muscles.

You know what I'm saying? Yeah. Like, you know, now after I have developed my... I've already built a really huge base to work with. Yeah. And again, like the studies show, you have to do way less volume and intensity to keep muscle. I think what happens is people get really advanced, they build a lot of muscle, and they did it through compound lifts, and they did it through all the... Then once they're at that level, then they start throwing in this other stuff, and they think, oh, this is what works.

I think that's only works that way because you've built that solid base to begin with. Most people watching this are not in that situation. I also think that they overvalue the whole muscle activation research. There's a lot of research out there to support the point that you made, which is, you know, if you do lay extensions, the quads light up more than in a barbell back squat, but there's not too many people that would make the case that you could build bigger quads from a lay extension than you can, barbell back squats. But yet, that's what the muscle activation studies will show.

So I do think there's people that lean heavily on that research to try and support why, you know, tricep, nothing activates the tricep, like tricep pushed out. Like a cross body, row single arm, real press down. Yes, and they'll try to make the claim that that, and which by the way, a movement like that, which I think that is one of the ones that shows that touts all the muscle activation.

You can't do very much weight at all in that. It's very, very minimal weight, and weight isn't everything in the only way to press. I have no value to it, but you're gonna compare that to a close grip bench press or a 225 pounds, like, no, but you get to compare that to a close grip bench press or a two hundred and twenty five pounds. No, there's going to beef those arms up a lot more.

Next question is from James Straffelino. Is it worthwhile to train biceps with heavier loads and lower rep ranges? Oh, great follow up question. Okay, so it's beneficial to train any muscle with lower reps and heavier loads. Now here's the problem with biceps. Most of the bicep exercises that we know are isolation type exercises. And here's why low reps and heavy weight

tends to not work well for biceps is because when you start to load a curl, it stops looking like a curl. It starts looking like some other exercise. And you start to incorporate other body parts and most people don't have the control or the discipline to go heavy without allowing that type of stuff to happen. So here's how you work around it, and here's what's interesting.

We just talked about triceps, we just talked about compound lifts for triceps. For some reason, nobody considers compound bicep lifts, it's almost like they don't exist. This is totally not true. You do a supinated grip, so palms back grip, shinnah. And you do it where you're upright and you're focusing on squeezing the bicep. So what you're not doing is leaning back and trying to get the back squeeze,

but you're kind of keeping your body really, really straight and you're squeezing the biceps. You load that for low reps and you watch what happens to your biceps. So one of the best exercise ever did for me. You know, and I also think that the reason why I don't personally worry too much about this is if you're doing singles, doubles, triples of heavy compound lifts like dead lifting and squatting overhead pressing.

You've been rowing. Yeah, rowing. Right. I mean, when you do a row with 225 on the bar, there's massive bicep activation happening. And so you only do five reps of that. And there's great benefits for your back and that. But there's great benefits to your arms and that. So I kind of allowed like my heavy compound lifts to take care of the low rep bicep and tricep work and then focus more on isolation exercises

and north of five to six reps for my arms and stuff. But it doesn't mean that those movements don't have value, especially if you're somebody who doesn't heavy barbell row or heavy deadlift or heavy overhead press sometimes, if you don't do those movements, which you should be doing, then there's lots more value for that person to do a heavy three rep straight bar curl, although there's lots of room for air and cheating and potential injury for very little benefit, but doesn't mean there's no value in it. And if you got good form, why not? I mean, it is kind of like one of those examples where there's not a lot of options, so that's a good one that the super supinated grip chin up.

But yeah, loading a heavy bar and just doing a few reps of that, you're gonna have to use too much body English to really pull that off and isolating that. It's pretty difficult. So there's just some exercise out there, more conducive towards that rep range than others. And that's just how you got to shift through it. I used to do, I mean Arnold talks about it

in his cheek curls. Yeah, cheek curls. And there's some value. And I used to teach it to advance clients. If that advance client, I'd teach him cheat exercises like that where you can use a little bit of body English to get it up. But when I stopped doing that was when I really started

heavy compound, when I started training, I never before, you guys, I was never, I never did a single of a deadlift. Like that just did not exist in my training routine. But once I started doing heavy singles, doubles, and triples on these big compound lifts, like dude, my tricep, my bicep, like they definitely got stimulated

and blew up from that. So this is totally not, I mean, you guys are always in the bodybuilding world in spectrum. Like for me, like what we used to set up a lot of times was the sled and with ropes and like as heavy as we possibly could to pull the rope, you know towards you sitting down, that was a fucking killer.

Right. Arm and bicep were out. Yeah, blow your arms out, just doing that, even though it's a back movement. That's what you're doing before, but you're fried. Yeah, if you're doing really heavy back exercises, those biceps are getting that heavy load. Well, I mean, proxy. I mean, Justin's an example.

I think you've probably done curls 10 times your entire life. I mean, most of your everything you do is calm down. Right. And yet you have really well developed arms. You can see this with strength athletes. Look at Olympic lifters, incredible development in the arms and shoulders. Rarely ever do curls.

Look at gymnasts. Gymnasts, yeah. Have incredible biceps. They're constantly pulling themselves up. But that chin up that you do, or that pull up you do with a supinated grip, you can angle your body and make it more bicep or make it more back.

When I'm doing it for back, I tend to stick my chest out, lean back a little bit and I squeeze my back. When I'm doing it for back, I tend to stick my chest out, lean back a little bit and I squeeze my back. When I'm doing it, if I do it for biceps, I'm more upright and I'm squeezing my arms and it looks like a shorter range of motion. And let me tell you, it's like, I can't think of an exercise that loads the bicep more

than something like that. In fact, a lot of people who are really strong at pull-ups, you might not even, you probably, definitely shouldn't load it. You might need to even need some assistance to really make it a b, you probably, definitely shouldn't load it. You might need even need some assistance to really make it a bicep exercise, because it's not easy. Next question is from FT Reckless. I work out in my base movement

and this low ceiling with a low ceiling, therefore I can't do standing overhead presses. What are your thoughts on barbell Z presses as an alternative? Love it. What a great way to go. I've actually recommended that. Same question. Yeah, one of the few exercises that I learned in the last,

yeah, I don't know, eight years, that blew me away. There's very few exercises I can learn nowadays where I'm like, this is an exercise that now needs to be in my routine. Almost never happens, just because I've been around for so long. Z presses is one of them. It's because of the way you're on the ground and how you have to maintain your posture, just

the extension at the top, the pump you get in your shoulders is just insane. You can't use much weight on it, but man, it works for shoulders incredibly. It just exposes all, in terms of how well you're bracing your spine and supporting yourself in an overhead position. And that's then going to be amazing for when you have the ability to press overhead and watch what that does in terms of building up, you know, your core strength and stability, to then increase the amount of load you'll probably be able

to produce due to overhead press just by focusing on Z pressing. I actually think it should be a prerequisite before overhead pressing. I think that's how beneficial Z presses is because when I think of exercises that were either dangerous or client, more clients struggled with the not, overhead pressing is one of them. Overhead pressing. Yeah, low back is the weak link. Yeah, people always arch their low back and they're limited range of motion

in their shoulders and their tightlats. They're all common things. Limited range of motion in their shoulders, tightlats, weak low back, recipe for disaster on an overhead press. And so either one, they end up doing machines and shorten their range of motion up and just they stay in that position or they try and do the exercise by fully extending

and their low back arches and they have issues. So training somebody in a Z press first really forces people in a good mechanics. And so I fell in love with this because I found it at the same time that I was working on those exact problems I had. So I had that. I was the bodybuilder, short range of motion, military presser. And then I remember training with Justin

and everything he did was full extension overhead, overhead carries, you know, your explosive presses and strict presses, like, and everything was to full extension. And I just, I was, you could watch me do it. And I was doing it like a bodybuilder. I wasn't getting full extension, recognized I had an issue and a problem there. And when I found the Z-press,

it was one of the best strength exercises to reinforce the good posture and form for that movement. Yeah, one other thing I wanted to add was if you have access to like a landmine, you could do like a kneeling press without as well load that pretty substantially for one arm. Yeah. And in all pressing, overhead pressing movements

can be done in the Z-Press fashion. So you could do it with dumbbells, you could do Arnold press, you could do kettlebell presses. You could do, yep. You could do all those things. And by the way, some of you watching right now who you've never done this before and your mobility may be a little bit of an issue, but you do lots of overhead presses.

Sit on the floor, just grab the bar and just focus on full extension. After 10 reps, tell me how you do that. That's how I had to start. I had to start with just a 45 pound bar, nothing on it and just stabilizing over the top and then coming back down full range. But progress that I think getting strong at that, you watch how good your overhead press and your shoulder development is.

Next question is from Simple, Not Easy 3. I just started anabolic last week and I already feel stronger. What makes the program so effective? This question I did. You know what? So what is your program so awesome? Yeah, why are you so awesome?

No, you know why I picked this question? This is a good discussion. So they're talking about maps and a ball look. And the reason why we get this question often with this program, and this will turn into a good discussion, is because when you look at maps and a ball look, for the untrained eye, you look at the programming and you're like, oh, I know all these exercises. What's so great about it? Like, okay, you're doing some sets here,

you're doing some reps here. I see that you're doing squats, I see you're doing deadlifts, I see you. What's so great about this? It's a good discussion because it highlights the value of programming. By the way, all the most effective workout programs that people talk about online, starting strength, five by five,

maps and a ball, you can put that up to other programs. If you look at them, and these are all ones that people constantly promote and say, man, if you do this, you'll notice results. They all appear to be very simple. They focus on the basics, but the beauty is in the programming, the frequency, the range is-

Mastery of the mechanics. And all that stuff. So that's why it's so effective. It's because it's taking the most effective parts, and then it puts it together in a recipe that just works. And it does. Again, it highlights that the complexity and weirdness of a program doesn't have much to do,

you know, with the type of results of that. I mean, this is the reason why mine pulled out. This would not have happened. It had Sal sent me over a program He was working on and then it looked like all the other influencers programs that are out there because at this point in my career There's there's a handful of things that I had started to piece together and he addressed all of them in that and frequency was one of them the big compound lifts was another and see was one of them. The big compound lifts was another,

starting somebody in a five by five strength phase. These were all things I started to hack into and realize we're magical, right? One of the, first of all, we train a majority of women. So most our clients, probably 70% or females, what I found out of training so many of them over all the years is there's a very small percentage of them that are not afraid of lifting heavy weight.

There's a massive stigma still there. Yeah, there's like one percent of clients I got in my entire career that were female, that were like, oh yeah, out of my train five by five. Like never did that happen. So, and you know as a trainer, if you move somebody into a phase of training that you know one is extremely valuable

and two, they've never done before. They're going to be, they're going to see results like they've never saw before or like what they saw when they first touched weights the first time. So that was the other thing. Then I, at that time too, I realized like, you know, instead of doing all these crazy creative exercises, if I could just get my clients to do those five big lifts and to do them frequently, two to three times a week, their body would just rapidly change. That was inside the program like that. The trigger sessions were also freaking mind blowing because that was the time too when I was

realizing that, oh, it's not about hammer your body and then don't touch it for entire week. It's that whole balloon idea of constantly kind of popping the balloon up and keeping that consistent recovery. entire week. It's that whole balloon idea of constantly kind of popping the balloon up and keeping that, you know, consistent, yeah, that, and helping facilitate recovery and keep that signal up. All those things are in that program and it's just a, a perfect storm for 90% of the population that's interested in training. And if you add all those things together, and they follow a program, it's why it's, it's why it's the most.

Everything in there was geared around honing in that muscle building signal, which is what you describe all the time. And you made sure that each one of those components was driving that signal back in the forefront. And so it's, again, and that's why it's so effective because it has all those implemented in there deliberately. So it'll keep you in that state. Yeah, it's again, it's in the to most people who are consumers in this space, so they're

not fitness professionals or coaches with lots of experience. It can be hard to judge a routine when you look at it. You know, people will send you a program, this is my workout. And to the untrained eye, it's typically, this is how they'll judge it. Oh wow, that looks really challenging. I think that's gonna be a good workout. Or, oh my God, what is that exercise? I never heard it before.

Oh wow, that looks really crazy. I think I'm gonna try that. And so they just have no idea, and they end up picking program, or they pick a program because someone that looks the way they want to work is promoting. They're shredded, so therefore it's going to happen to me. Yeah, and this is one of the reasons why,

even though I never competed in strength sports, one of the reasons why I play so much value on strength sports, like power lifting, Olympic lifting, I need to have a competitive sport where you have to lift what's objective. It's like, you really get stronger, or any type of competitive sport where you have to lift what's objective, it's like you really get stronger or you don't. Strong man competition.

The reason why, even at an early age, even when I subscribe to all the bodybuilding magazines, I also subscribe to these obscure powerlifting magazines because I really realized early on, these guys and girls, like they are following the best workouts because you either get stronger or you don't. Right.

Like, you can, there's a lot of people that look better than me that don't work out nearly as well as I do and have nearly the good diet that I have because of genetics or other factors. But when you're in competition over strength and you either get stronger or you don't, and that's the bottom line. So the best programming came out of these strength camps. And also when you look at the way people trained or strength athletes trained, you know, at the turn of the century before supplements, before advertisers, it was just what worked. And you found some

commonalities like everybody trained the whole body three days a week. This is how everybody worked out. Some people split it up. and most people didn't. Everybody did certain lifts and got really good at them. Nobody trained a failure. They all said, no, you gotta make sure you have enough energy for the next workout. And it's like, there's wisdom there, you know? Well, and it's very deceiving for the consumer because you can get shredded on a shitty program.

Yeah. Because getting shredded is just reducing body fat. So if you're just touching weights and you're dieting and you get lean You you might have the perception as a consumer like man that program worked out a good like no your diet worked really good You got there in spite of the crap That's right and the the the program actually didn't help you as much as you think if you have really good programming and you diet well It's amazing even more how much progress you can make. But if you don't know that and you look at a program and what you're looking for is how creative it is or how many random things in it that you don't know or how hard it looks like it's going to be.

Like those are all terrible markers of what a good program is. And it's actually the beauty in anabolic is its simplicity. So I had a buddy, this reminds me of the story, I had a buddy who's always had challenging, challenges growing his legs. He was tall, he had relatively skinny legs, no matter what he did, they wouldn't build, and he did all the routines and all the combinations

and the leg press and hack squat and leg curl, and then somebody told them to do this program called squat every day. I don't know if you guys have heard about this, right? Where do you do squats every single day? Now you vary the intensity, so some days are hard, some days are real easy, but you do nothing else for your legs except you do squats.

And he was convinced because he had tried everything. And I told him, I said, this is the one thing that's gonna work for you. And he goes, I'm skeptical. Squats, he goes, it's too simple. I do all these other exercises. Let's see what happens. He gained so much size in his legs over such a short

per time, he got stretch marks, and his legs and he was blown away. And he couldn't believe it. And I was like, yeah, the programming isn't just the weirdness or craziness or variety of exercises. Programming has a lot more to do with things that really work. And oftentimes when we look at something That's designed that way to us. It seems

Simple and rudimentary, but that's not that's not true try it out and then see what ever then a software engineer writing code I mean one of us could sit down and put a bunch of code To be like hey check out my code I wrote it fucking you fucking it it doesn't work Check out my code I wrote and fucking you plug it in it doesn't work That's how I feel that insulted when I see programming sometimes by by trainers at trying to claim some shit's good Like oh check this out like no bro. The boy. How a software engineer would feel if I sat down try to write code laugh at me look if you like our information head over to mind pump free calm and check out all of our free guides Okay, so it's free information that can help you build muscle or burn body fat, become healthier, reduce pain, move better.

We have guides for personal trainers. Again, it's MindPumpFree.com. You can also find all of us on Instagram. So you can find Justin at MindPump Justin. You can find me at MindPumpSal and Adam at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy,

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

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