Mind Pump: Raw Fitness Truth - 1668: The Best Exercises to Build the Back, the Difference Between Mobility and Flexibility, Supplements That Should Never Be Taken Together & More

Episode Date: October 22, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for building the back, the difference between mobility and flexibility, the best time to train the core and how often, and what supplements should not be taken together. Another study confirmed the validity of sarcoplasmic hypertrophy. (4:06) One more step to being completely plugged in. (11:18) What is Mind Pump is watching on TV? (20:49) Netflix takes a stand. (22:29) Mind Pump rates the various Batman’s. (23:30) The PRx cages are on another level! (25:10) The potential benefits of teaching your baby sign language. (28:13) Mind Pump Kitchen featuring Butcher Box cuts. (30:44) Tetherball, an outlet for your anger. (32:24) The arms race no one is paying attention to. (36:10) Halloween costumes have come a LONG way. (38:17) #Quah question #1 – What are the best exercises for building the back? (46:36) #Quah question #2 – What is the difference between mobility and flexibility? (52:08) #Quah question #3 – When is the best time to train the core, and how often? (56:19) #Quah question #4 - What supplements should not be taken together? (1:01:16) Related Links/Products Mentioned October Promotion: MAPS Anabolic and NO BS 6-Pack Formula – Get Both for $59.99!    Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy Alter Ego | Watch Wednesdays at 9/8c on FOX Free Guy (2021) - IMDb You | Netflix Official Site Succession - Official Website for the HBO Series Netflix fired an employee who leaked information about Dave Chappelle's special The Batman | Official Movie Site Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump5” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! Behind murky claim of a new hypersonic missile test, there lies a very real arms race China's reported hypersonic missile test "an important surprise" Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** The #1 Setup Cue For The Barbell And Dumbbell Row Exercise – Mind Pump TV 3 Bent Over Row Exercises You NEED To Try! - Mind Pump TV Which is Best - Mobility or Stretching? - Mind Pump Blog Add Size to Your Traps with Farmer Walks Kettlebell Kings Presents: Kettlebell Suitcase Carries – Kettlebells 4 Aesthetics Improve Your Overhead Press & Build Your Shoulders with Unilateral Kettlebell Carries – Mind Pump TV Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Salemi (@mike.salemi)  Instagram Jordan Syatt (@syattfitness)  Instagram Shawn Baker MD (@shawnbaker1967)  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. Alright, today's episode was a Q&A episode, so we answered some questions that people asked us about fitness and health and performance, but the way we open the episode is with an intro portion where we talk about current events, we bring up scientific studies,

and we talk about our sponsors. Today's intro was 40 minutes long, then we got to the question. So here's how we opened the episode. We started out by talking about circle plasmic hypertrophy studies. There was actually a study that showed that in the first six weeks of training, most of the muscle growth that happens

is from the increase in circle plasm. Don't know what that is, listen to this episode and we'll explain it to us. Muscle ooze. Then we talked about a new show about to be on Fox TV called Alter Ego, is this the future of entertainment? I hope not.

Then we talked about season three of the show, you on Netflix, which is really cool. We talked about succession, another great show, and then Justin brought up the new Batman starring his favorite actor. He actually has a poster of him in his bedroom. Yeah, glitter vampire. He's taking over Batman now.

Then we talked about Netflix fired the organizer of the walkout, people protesting the Dave Chappelle special, and they got fired, that's too bad, too bad. Then we talked about PRX, this is a sponsor that we work with that makes home gym equipment that is as good or better than commercial gym equipment. In fact, one of their hallmark pieces of equipment

is a squat rack that folds into the wall. So it takes a very, very little space. You pull it out from the wall. Extremely stable. Works really, really well. This is all we use here at MindPump Studios. And if you go to the link with our code on it, you get a discount. So if you head over to prxperformance.com forward slash MindPump,

you'll get an automatic 5% off their products. Then I talked about baby sign language. We're teaching my 11 month old sign language and it's working out really, really well. Then Justin brought up how we cooked some steak tips from butcher box. Butcher box is a company that delivers grass fed meats and healthy meats and fish to your door. So it takes out the middleman.

The price is really, really good. It's a subscription model, but it's super healthy. It fish to your door. So it takes out the middleman, the price is really, really good. It's a subscription model, but it's super healthy. It's all grass fed, grass finished, great, great sourcing, better for the environment, better for the animals and better for you. Go check them out. And right now, if you sign up at butcherbox.com

forward slash mind pump, you can get a free turkey. If you sign up today, so a free 10 to 14 pound turkey will be free in your first box. Then Justin talked about setting up a tether ball for his son in his backyard. His son is pounding that thing for hours. Got a little bit of the anger like Justin. Just got to get it out. Then we talked about the hypersonic missile race that's going on between China, Russia, and the US. That sounds scary. And then we talked about Halloween of the past, the costumes that we wore when we were kids.

Then we got to the questions. Here's the first one. Barbell Rose, supinated, pronated, dumbbell, penlay, which one's the best for developing the back? The next question, what's the difference between mobility and flexibility? The third question, what is the best time to train your core and how often should you train your core? In the last question, what supplements should not be taken together?

Also, all months long, maps and a ball, and the no BS 6-pack formula are combined in a special bundle with a special price. Only $59.99 will get signed up for both programs, one-time payment, lifetime access, that saves you over $100. It's the biggest discount we've ever done for both programs and they work together nicely. If you're interested or you just wanna sign up because you're smart, head over to mapsoctober.com.

Once again, that's mapsoctober.com. You got a study for us guy. How do you say it Justin? Zagu plasma game preaching. Well, he's got the best nerd voice. So yes, just different than the one you brought me down for his name, because you just brought up one. Just I didn't bring up a circle plasma.

weren't we just talking about that? We did, we did. So no, I found a study from 2019. Kind of interesting. They trained a muscle fluid. No, I'm going to I I'm gonna pull up the study. So they took 30 trained young men. So these were not beginners.

So these were guys that already worked out. Okay. And they put them on a high volume kind of like pump based workout, right? Kind of like a classic bodybuilder type workout. It was only six weeks, so it's a short study. And the title of the study says, muscle fiber hypertrophy in response to six weeks

of high volume resistance training and trained young men is largely attributed to sarcoplasmic hypertrophy. So the growth that they got in that six weeks of high volume, a lot of it, most of it was sarcoplasmic hypertrophy. Transients. Opposed to what? A hypertrophy. Like actual muscle fiber hypertrophy.

Okay. So it was the size that they got, the increased muscle volume. A lot of it was really that pump kind of effect that they got. Not the temporary pump, but rather the, you know, what builds up on the pump. Do you think they measured them flaccid or aired up? Flaccid. They do. I don't even know if that's a word for muscle. think they measured them flaccid or aired up? Flaccid. They do.

I don't even know if that's a word for muscle. Can I still use flaccid for that, Doug? I'm getting a lot more comfortable. Like, you can do whatever you want Adam. Well, I know I can. And I do. But my point is, is it correct versus erect muscle? Yeah. Limp arms.

No, no, it wasn't the transient aspect. So it was afterwards. Oh, okay. Yeah, and this is cool because, I mean, some of the bros science out there's, you know, obviously bodybuilders train very differently from power lifters. Both have a tremendous amount of muscle on their bodies.

Bodybuilders obviously more muscle on their bodies, but less strength. So it just proves that, you know, there is a validity to training that way, just like we knew already. Yeah, totally. So the definition of flaccid I can use it How does of? Yeah looks pretty good. Let's see it says soft and hanging loosely or limply. Yeah, especially so as to look or feel unpleasant Pleasant

depressing we like that flat feeling. I don't like the sweater. It feels flaccid. Get off at some pleasant. But anyway, this study is cool because it shows that there's a lot of validity to that, you know, increasing in what they do is they tested circle plasma proteins and circle plasma in general and saw that they had some like, some muscle size, most of the muscle size in that six week. Now you're bringing this up, but this doesn't, this is not different than what we were just discussing. I mean, this is pretty much confirming

what we said anyways, right? Exactly. It's just cool to see studies where they're testing it specifically and confirming. Yeah. Kind of, you know, what we've all observed ourselves. I wish there was a better way for me to explain what I talked about with, you know, the difference between strength training and low wrap and how it seems to look different on the body.

It does. It's more of a solid hard look when it's just pure strength. And then the body builder look is more of that bubbly bubbly. Yeah, absolutely. And it's funny because that's the different, like if you've ever seen a power lift or that's muscular and a body builder, that's muscular, there is a bit of a difference to the way they look. Some of it being genetics, but some of it's gotta be. Well this is always funny, you get some of those videos where it's like a strength, competition, and everybody always picks the guy that's like,

it's huge and is like the most ripped looking. You know, and that's not always the case. No, it's not, I mean, who's that box for that? That'd be a fun game to play, actually. I wonder how well the three of us would do. If we like lined up like strength athletes. And compete, and yeah, like we all, they're all deadlifting, let's say a competition,

and you had five different bodies. Could we look and be able to predict the order they would? If I knew what their training was like, we'd get into it. Come on, that's not. I mean, I mean, based on their body, yeah, just on how they look. Yeah, boy, that could, that's hard. It is. I mean, based on the monitor, yeah, just on how they look. Yeah. Boy, that's hard.

It is. I don't know. I feel like we could do pretty good. I know, but have you ever been like completely shocked? I've been shocked so much. Of course. I mean, Mike Slemmey is an example of that. He looks like he looks athletic.

He's one of the strongest people I've ever met. Yeah, he's, he just looks like athletic guy. Yeah, he pulls over 600. He has pulled over six. Yeah, and a body weight of 160 or so you all's Jordan science like that Jordan science strong. Yeah, those those two guys are very unassuming So I would definitely not win that if they were in the five and and because their body types just don't look like I the one person that was most like that that I've ever met my entire life, I think I've talked about this girl. I trained this, she was a young gymnast. She was tiny, she was this little thing. She was kind of built like a little gymnast, you know?

But, I mean, this is not, this is not, no joke. I think she probably weighed 85 pounds. She was tiny, right? She could bench press the wheels. The 45s? Yeah. And she would do pull-ups like, with their legs out in front of her, like this fast. It was like, I'm pretending to do pull-ups.

That's how she did it. Did you see that article that Sean Baker posted the other day about the average weight of a female today? No. Oh yeah, he put it. It looked like it was, I think the article is a year or two old, but it was the average female's weight today is the same as a man's was in 1965ish, I think some were not due to muscle two is it? No, I don't think so. I just thought that was interesting. Yeah, did you know that girl that women used to get their periods later back then than they do today?

Later as in later in life. Oh, yeah, it's been going You know they've been talking about that for a long time I think it has to do with the hormones and food isn't that what well food and also more body fat if a if a young girl has more body fat under body She'll she'll become fertile or whatever earlier on although They are now there are big reports coming out on, what do they call, phallates? Am I saying that right, Doug? The, some of the chemicals you find in plastics and stuff. And they're like, oh, these definitely have

hormone disrupting, you know, properties. And it's probably why sperm counts have been plummeting and meant worldwide, by the way. And in modern society, develop societies, sperm counts are going like this at a ridiculous rate. Just right there. Oh yeah, there it is right there. Oh yeah, there it is right there. Yeah, guys were small back in the 60s weren't they?

Yeah, yeah, yeah. Anyway, pretty crazy stuff. I wonder what it was back then though, Doug. Maybe you can look up to see what, so back then, I mean, because it's not that big of a deal if it's like a five pound swing, right? Like, that seems drastic to me, but maybe it's not, Like, I don't know.

Do you know? No, I don't. But you know what's even crazier is if you combine this with the strength, like the strength tests, excuse me, that they did in male college students in those decades versus now. So they were much smaller and lighter, but way stronger. Yeah, I remember you've shared this before. Their grip strength was like a 65-year-old back then. Yeah.

Yeah. Well, it's just pretty crazy. Now, although women's grip strength has not really changed much, it's man's that have gone down quite a bit. So I don't know. I got something crazy for you guys. Did you, I know I showed you. Okay. I'm pretty sure I showed you.

I don't know if you saw it yet. And if you haven't, Doug, you got to pull it up so you can see it. Look up alter ego on Fox. Oh, did you look at it? I've got to watch it, yeah. You've got to watch it. You've got to play it. This is the thing you explained, right?

We play it. Andrew, you'll have to pause this breaker here, but I want Sal to actually see this because it's crazy. Okay. Yeah. This is, it's basically like an American idol, right? It's an avatar. Does the present, that does it. Yeah, it looks like it's a hologram of them.

Click on the trailer, Doug, if you can find a trailer. Yes, so they projected out on the stage. It looks like that. But they, they're all censored out with one of those suits that has like the tracking dots. So that way they can like have this rendered character. And they shared some of these clips behind scenes of these kids talking, right? And just how much they love this because they feel like they get all nervous when they're in front of other people and they have all this social anxiety. They don't feel like

people are judging them. And you know, this is how I predict that we're going to justify this. So this is an actual performance that's not a trailer, but that's fine. Let's watch this. Yeah, yeah, to give him a little clip of the duck so you can see it. See here? Yeah. Yeah, I get the I get the picture crazy, right? So I'll but Ken the Audience actually see that they can see her well what I'm saying is like so the the projected image is it projected or is this just like? You know overlaid for the video. Oh, okay, that's an interesting question probably a hologram

But honestly the audience isn't matter because there's millions of people watching on TV, right? That's the big deal. Yeah. But are they like, Justin's point is the audience looking at nothing. Yeah, but like they're just faking like, like reacting to something is not even there. So here's what this pulls up for me is that

because whenever they have shows like this, like American Idol did this, brilliant, brilliant format. They put out these kids talented, but because you follow them along from their tryouts to the finals to whatever, you automatically turn them into a star, you wanna buy their albums or whatever. If you're watching this show

and what you're doing now is you're watching the avatar and you're connected to the avatar that's performing, what they're literally doing is making the avatar, the star and the celebrity. So then you can sell that. Right, you merchandise it. Now here's my question, who owns the avatar likeness?

Well, the fox probably talks. Well, that's the same with the American Idol. That's what was so tough about. A lot of them that would make it through, they had these contracts where they basically own, no way, I didn't know that. for like they basically own like no way. Maybe like five of their albums. Well hold on a second.

Yes, but it's not a forever contract. So it's a pretty airtight contract. But now I'm okay. So Kelly Clarkson, right, who's one of the last big names. Yeah. I think there's like three albums or something ticker to get out of your face. I didn't know. What do you mean of course?

Well, does that make sense? If you sign up for the show, that's gonna put you all this promotion, put you out there or whatever, you sign a contract that says if you win, you do this many albums with us, you'll make this much. Well I just figured that's one of the kickers if they actually win the damn thing. I mean they're getting all the views, the advertising and money that's coming from that. They're also gonna get their greedy fingers in the actual first round. Of course they are.

That's the music industry dude. But hold on a second. I mean it makes sense music industry, dude. But hold on a sec. I mean, it makes sense when you say that. But hold on a sec. Here's my question. Here's my question. Kelly Clarkson, let's say she won American Idol, she crashed, she's really good, really talented.

She had to do three albums with them before she'd go off on her own. This is a fake avatar. Does Fox own that forever? Because you can't own someone's likeness for the rest of life or maybe you can but no question Be it who created the avatar did Fox created or did the did the Fox of course? They're not gonna you don't think they allowed them to build their character. I imagine they built their character Yeah, but I would imagine that that the Avatar You've searching about the Kelly Clarkson thing because I'm really curious to know how much money they got from her because she went

She went real big and she's done several albums now. Yeah, because I'm really curious to know how much money they got from her. Because she went real big, and she's done several albums now. So I wanna know how much money. They have to sign a contract to do albums, and then tour, and they all tour together. So I think it's like the five or 10 finalists from American Idol would go on tour, and everybody would make a certain amount of money.

Obviously the closer you are to winning the more money you'd get or something like that, believe that was in their contract. Because if that's the case, talk about a win all the way around for them. Bro, brilliant. They crush on the, obviously, advertising the views. They sell the albums.

And then they tie them, like, there's no risk for them. No, and can you imagine, can you think of a better way to advertise and pump up a new album coming out when you're emotionally invested in this process? Right, right. But again, back to the avatar. Okay. Because it's a fake image, do they own it forever?

In other words, this girl signs a contract with them for three albums, and then she's off on her own, they still own the avatar. I imagine they would, and then she would just have to recreate herself for something else. No, no, no, there's gotta be some sort of RL's why. You're a greedy music executive. You don't think that you're gonna try and lock that in. Okay, but hold on, let's go on the other end of that. Gre greedy music executive. You don't think that you're gonna try and lock that in.

Okay, but hold on, let's go on the other end of that. Greedy music executive, would these people even ever do this without the song? Okay, what'd you find, Doug? So it's even more dramatic than that. What? It was a seven record deal. Dude, seven record deal.

Are you serious? 16 years later, she was finally able to get out of the deal with her. 16 years later, when was finally able to get out of the deal with her. 16 years later, when she released her seventh album. Wow. Can you look up the avatar one? You know what's crazy about that? What is the average amount of albums that a,

an artist, yeah, maybe three. Maybe two, even. Yeah, it's like, like name an artist that you're a huge fan of that has seven albums that you even know. I know. That's crazy. You have to work your butt off.

Maybe like Red Hot Chill. So how much does it say how much of the seven albums that like they get like. I'm not seeing that because I mean I wonder if it she has like the deal as you have to make seven. Yeah. You only make five percent of it or does she like. And it was Simon Cowell own part of. Oh yeah.

He's I think he's invested in it. Yeah. Yeah. Oh, yeah. I think he's invested in it. Yeah. He has a board member. But again, put yourself in Kelly Clarkson shoes or whatever. Would they have ever, here you are, you want to be, yeah, a professional singer, you want to be a music artist. The opportunities are so. Yeah.

There are few minutes you'll never get found otherwise. Exactly. And then you're like, I'll try out for the show. And they're like, you're on. Here's the contract. Do you want it or not. You're going to say yes. Now, do you think that is the same thing? Let's say someone came in fourth place, right?

They're limited. And so they did become, yeah, they're still in their right. They do for the tour. They have to do the tour. And I believe at a certain level, you also have to do like an American idol. Because how much with that suck is if you, you don't even win. What was it? Adam Lambert, or didn't he? He is if you, you don't even win. What's that? Adam Lambert, or didn't he, you didn't win, right?

No. Yeah, so they still own his albums. Although, I would, so here's the way I would look at it. It might even be better to be like 10th place, not have such a hard contract, but then get the visibility. Yeah. And be able to do so. Because like Adam Lambert got second.

Let's be honest. Yeah. He was first. He crushed that. If you ever watch that season, there's, there's, there's, there's other guy from Santa Cruz that was like a rock singer or whatever and he was really good, but he was like down. I don't know if he was like five or six relates or something, but yeah, I think he's, but so they probably own his stuff too, which is total bummer. Yeah. In my opinion, it's one of the smartest marketing machines of all time, because when you feel,

because I don't, I watch the first maybe a few seasons, you watch them from beginning to, and you are emotionally invested, you want them to succeed, you want to buy their album, just to support them. Now, we took this conversation a whole different direction than I thought. I just think it's interesting. This is just one more step in the direction of us being plugged in. That's what I think it like being able to create a fake version of yourself. And then like the interview clips that I saw, these they were talking about,

these kids you can see how relieved they were and just how great it is for them to be able to have this avatar go out and be. Well, them, in terms of the brilliance of that. So you've seen this with the gorillas, right? Yes. So they were kind of the first to pioneer this whole like avatar version of themselves and then tour.

So it'd be interesting to see now based on technology, whether that's that, like they could have these holographic images of them. They could actually like pretend to play on stage and just literally maybe play backstage or just even just play, you know, the music over the speakers and I mean, be there. Well, you could make the case that the speakers and I mean be there. Well, you could make the case that even before them was a blue man group. Of course, yeah. I mean, because they were the first to be able to do that.

Right? They're interchangeable, right? Isn't there like a ton of different blue man that go in there and play for the group? Think about it from a business perspective. It's really hard to visualize. It's really because what's one of the downsides of that kind of success, getting recognized, you can't live your normal life. If you're the gorilla, people even know what you look like, unless you're a super hardcore fan.

Yeah, so you just hang out. So that's my opinion of all this. It's gonna put such a positive spin on being in the virtual world and not being yourself out in public that it's just gonna get us one step closer to this whole idea. Ready, Claire one, dude. Yeah, it's getting closer out.

That's what reminded me of, ready, Claire? Yeah, that would have been awesome. 100% remind of that too. I mean, I think they nailed that. I think It's getting closer. That's what reminded me of, right? Yeah, that would have been awesome. Yeah, 100% remind me of that too. I mean, I think they nailed that. I think it's really going that direction. I finally watched the other one that's like that, that you brought up on the show like a month or two ago. You saw it in theater.

I just saw it on TV. Free man. Oh, I didn't see that yet. Yeah, yeah. Free guy. It's so good, right? Yeah, it's a really great movie. Everybody says it's really good.

I like it. Well, a similar concept of talking to all this, like, so he's trapped in a video game. Yeah, yeah. So, a similar concept of talking to all this. So he's trapped in a video game. And so a similar type of concept. So speaking of shows and stuff, season three of you has out. I'm excited. Don't ruin it for me.

I haven't seen it yet. So first episode. You know what they do so well is they create, and I don't, this isn't going to ruin anything, because it's like this in the first two seasons. You have maniacal crazy murderers. These are literally like psychopaths. Psychopaths and somehow they're likable.

They do such a good job writing it that you like them, even though they're completely terrible murdering people. Like how's their mind? What great writing? Yeah, I'm Jessica and I were watching it and you remember the end of the last season, right? How she's like, I'm pregnant or whatever. So it's this whole interesting, the first few episodes are kind of, you know,

yeah. And now they're like the dynamic dude. It's interesting. Oh, bro, that's really really, I don't want it from now on. I want it. I wanted to watch it, but the only reason why I didn't watch it last night was my queue popped up succession, which is like one of my favorite shows right now. So you watch that one.

Yeah, man, TV just gets good in October, I guess. I don't even get to, I guess I've never really picked it. I mean, I'm trying to spell now, so we got way too many things to watch. It's, I mean, is that, I mean, does anyone know like in October, I guess. I guess I've never really paid this. I mean, I've been trying to spell now, so we got way too many things. I mean, does anyone know, like, is that because it gets cold? Well, no, I think just in the summer, there's way less television being watched.

It's summertime. You're out, you're on vacation, stuff like that. So your best shows probably aren't typically in the summer. You probably wait till schools back in and everybody's at home watching TV and around, right? I imagine that's how I wonder if there's a bunch of delays in production and then all of a sudden now it's kind of catching up and so now all these major productions are finally kind of pushing through. Well, in you they referred to COVID, so I know

they were filming it. They obviously filmed season three during this whole thing. Oh, yeah, they did that in billions too. Yeah, most of the shows now are bringing it up or you see them wearing masks and stuff. Speaking of Netflix, did you hear that there were, I guess, some or people organizing trying to like, Yes, they actually, they actually, get them to take down Dave Shack. Yeah, actually fired her.

I was, I was wondering if they were going to do that or not. They fired the organizer. Yeah, yeah, because they were going to do like a, wow, like a striker. Yeah, they're trying to do a mass walkout, right? And about, you know, trying to say that Dave Chappelle's standup was transphobic. Yeah.

And they were all trying to do this big walkout on Netflix to get them to pull it off. And I'm so glad that they did. I'm glad they stood their ground, at least they're consistent because you guys remember the hoopla over cuties? Yep. By the way, I find it interesting that you had a bunch of employees ready to quit over Dave Chappelle's comedy show,

but they have cuties up there which is terrible. I mean, it's terrible the way it works. It depicts children and nobody said nothing. I know there was definitely some backlash from other people. They stood their ground, fine, but at least they're consistent and they did it with Chappelle. They decided not to pull it down. So long as you're consistent, I don't have a problem.

Yeah, it's when the inconsistency happens, I get super, you know, something's gonna make you excited. So, okay, what is it? I know how like you really got into like the Twilight series. What? As of late, right? No, I guess what? He's Batman now.

What the same guy? Rob Patterson. He's Batman. Yeah, dude, your team Edward, right right so this should like fit right in your They made him Batman. Yeah, weird. I know. It's a weird choice It just kept the generation coming up right? Hold on a second. Let's do this play a little devil's advocate Okay, do you guys remember the first Batman in in theaters when we were kids that went crazy Michael was a Keaton Michael Keaton. Okay, everybody had a problem with Michael Keaton.

Up into that point, he was Mr. Mom, comedian, kind of goofy guy. He arguably played one of the best Batman's. He really did. The first one, he did a good job, and it crushed. It was a blockbuster, right? Ben Affleck, everybody made fun of. He actually did a decent Batman, I thought he would do

a decent Batman. I know, I thought he'd, I thought he'd tank. You thought the only one that was worse is Val Kilmer right? Val Kilmer was worse. They say Val Kilmer was the worst and then I think Ben Affleck was a second to worse. I don't think he was as bad as people thought. You know, as people said he would be in my opinion. So who knows?

You know, we can't trust your writer that. Absolutely. Hey, are you gonna talk? This one's interesting. It's like, it's like they're definitely trying to like, you know, revitalize the whole franchise and and get it back out there, but I have no idea where it's gonna go. Are they gonna keep it dark? Because I hate it when they went for it. It looks kinda dark, yeah. So it's the thing is, it actually looks not bad. It doesn't look too bad. I'm just curious to see with him playing Batman, what that's gonna be like. That's cool. I think of all the comic book movies Batman is the best by far oh

yeah Joker that whole lineup is got a rule still by far are you gonna share with the audience your rollerblading accident what so tell them bro so I know people are watching you guys streams for you guys can see the the little it looks like a big pimple at first that's why didn't say anything to him last time but no I guess looks like a big pimple at first. That's why I didn't say anything to it last time but No, I guess you had a big roller buddy No, no, I did so so we were We were obviously up in trucky and we have the the PRX setup and I put the dip bar on there

And I got close to the cage because I wanted it to be my hands to be closer together So the dip parallel dip bars go like this right so they start out here like a V wide and then they get closer. I want to them close together and I wanted resistance. So I added resistance with the band, which actually works tremendous. Now the problem is obviously when you get pulled down by your upper body, it wants to pull your body forward. So the first rep I was like, think and I just hit my head on the, on the cage. Are we going to try and sue PRX? I don't know. I was, I was, I just hit my head on the on the cage. Are we gonna try and sue PRX over there? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no You guys know that my baby son's room is above the garage and he's napping. I ain't gonna do it because I'll wake him up. So I worked out, I've been working out here. The PRX cages are, now I see the contrast, the most stable cages of ever used.

Oh, they're awesome. You know the most stable, the irony of that, that was the one thing I was concerned about. 100% when we first were looking and I was like, oh man, into the wall like that, it's gonna fit, they're way more solid. They're the most stable cages I've ever used. And I've used power cables, I've used them all. And we have terrible walls too in this studio to work with, this wall.

Fake walls. Yeah, it's awful. And it's still holding super strong. But yeah, I'm conflicted right now because I have like one of the older model racks that just was able to fit in my other house. And now it's like, I have it kind of sitting there. I haven't like assembled it in the new house yet

because I'm just like, dude, like I'm spoiled coming in here and there's like the nice tall racks with the pull-up bars and all the different grips and that. Oh, man. This doesn't have that one. No, it's the old one that's just like, there's no pull-up on the top. Oh.

So I was like, dude, do I sell this? Do I get, you know, upgrade and get like new stuff? So I was like, dude, do I sell this? Do I get upgrade and get new stuff? And I'm like, so I'm probably gonna upgrade, dude. I just keep it. Now hold on, because you got a big garage. What if you did one on your side? So you have the new one and the older one. Just double in that.

Yeah, so your wife and you can work out at the same time if you want. Because that probably happens all the time. Right. Really? You guys don't work out together? I mean, sometimes, but totally randomly, it happens with the four-play dude. We're going to play? I mean, sometimes, but like totally randomly it happens. For play, dude.

We're going to play. I mean, we do, but I never get a good workout anymore. Now that we have Max, if that means it's a family workout, right? So it's just like, yeah. And he just, he'll come running up to you. So I can't do anything. Oh, man, so you're pressing? Yeah.

Yeah, yeah. Hell no. Yeah, anytime that he's in the garage. Unless I put him in the truck bed, sometimes I do that. Where I stick him make it like a play pin. Oh, yeah, so hell no. Yeah, anytime that he's in the garage unless I put him in the truck bed sometimes I do that Yeah, where I stick him make it like a play pin. Oh, yeah So let him run around the back of the truck throw a bunch of toys in there. Let him run around the truck bed Why we work that works out? Dude speaking of the kids. I don't think I've talked about this on the show So Jessica has been teaching our baby just so you know a few sign language so good, okay

So he and he's hilarious because he's picking up on it. He's telling dirty jokes right now. No. So she's taught him like five or six signs, yeah, exactly. So he, so this right here, this right here means he wants breast milk goes into the cave. This means breast milk, right? Yeah.

But that's like his favorite thing in the world. So he gets super excited and he's like, yeah. No matter what he does. Oh, man. And we're just, oh, dude, we excited and he's like, oh, no matter what he does. And we're just, oh dude, we're just cracking up. Like it doesn't matter what it is. Like what do you want? What do you want, Aralius?

Like he just fed you, like calmed down. But you know what I think it's done? I think it's accelerated his desire to speak too. Cause now he'll try and say a word along with it. And then he's getting attention and he can kind of like, yeah, express himself. It's just cool because now he communicates with us. So now I see. He'll be interesting say a word along with it. And I was getting attention and he can kind of like, yeah, express himself. It's just cool because now he communicates with us. So now I see.

It'll be interesting as he gets a little, I think I told you off air, we were talking that, you know, I have this theory that the terrible twos, which normally land somewhere between two and three and a half right for most parents. I, I, I, willing to bet that a lot of that has to do with their inability to communicate. They're right at that, because that, that's that transition when they're, I'm willing to bet that a lot of that has to do with their inability to communicate. They're right at that.

Because that, that's that transition when they're, they're starting to, they can't like verbalize their feeling. Yeah, they could say a couple words. They're certain of maybe peace, two or three together, but they can't really articulate how they're feeling or thinking all the time. Yeah. But yeah, they know they can speak. And so just imagine as an adult, how frustration.

Not frustration, yeah. I imagine that will be really frustrating even as an adult. So imagine being a kid and your, you, what you want but then you can't quite communicate it or say it and I would guess that that probably so it'd be interesting to see if the sign language helps bridge that gap and so maybe you won't get the terrible twos as much. I wish we would have started it. It's actually it's back that laugh when he gets frustrated because he's cute. So he's like, he'll kick his legs and then I'll just crack up. And I think that makes it more frustrating.

His little personality, and I remember this with the older kids, right around a year, they started to, like, their personality really starts to come out. And he's just, he's like a, he loves humor and he's like, such a little clown. He's very affectionate, but like we were shopping at the mall this weekend and, you know, we're hanging out and I'm holding him and I take my mask off and I kiss him, kiss him, kiss him, kiss him and then he does this.

He goes like this with his hand and I stop and he pulls my mask off of my face. He's like, stop kissing. I'm done. I'm done. I'm done. I'm done with your face trying to kiss me so it's all the time.

Is Jessica still blending up like some steak and stuff for him to use? She does. So the primary dish that she makes is we'll get the butcher box grass fed tritip. She'll cook it and then she'll cut it and blend it and then she'll blend it with sweet potatoes and asparagus or other vegetables and add a little bit of olive oil

and he just goes crazy with it. He absolutely loves this, like his favorite dish. Oh, I finally got ever to eat some broccoli. We did like this dish with the steak tips, like a teriyaki kind of a dish. Of course, you know, because it's like sugar. Yes. What is teriyaki?

It's just drizzled sugar. But it was really good, dude. I highly suggest. You do what kind of tips? So the steak tips Yeah, you cook those like a medium you can order that at butcher box, too Yeah, you should do you grill them or do you put them in the grill them first and then like chopped it up and then now We know you know what the in the bowl with rice and you know what kind of cut the tips come from do you guys know?

Doug you you normally are on top of this stuff near the butt probably I'm just gonna guess no I mean either I know the tip but they're typically really tasty, right? Yeah, no, they're real tasty tender. I had so funny, you guys, we almost, I went in barbecue after, we had such a terrible experience with the chef that I had come up to barbecue for us wherever I've been trucking.

Oh, that was a bummer. When I got back, I barbecue this weekend, the same thing too. I was like, I need some good barbecue. Yeah. I made the baby back ribs and stuff. What do you guys do? Although, you do the ribs was so much better. Yeah.

I love the way you do the ribs. What do you guys do when it's like raining and stuff? You don't grill, so you just do more stuff in the oven? I still grill. You do? Because we have a California room, so we can... It didn't rain till later. But yeah, I actually got caught.

It started raining. I was trying to catch up this weekend and all these like, you know, little projects and things I promised the kids that I'd be a part of like building shells and stuff for each and then outside, I'm like mixing concrete and doing this for this new teller ball pole

because we left some of these things like the trampoline, we just left, I'm like, I'm not moving this to the new place, dude, it was just like, I would have to break the whole thing down, reassemble it, but I'm like,'m not moving this to the new place dude It was just like I would have to break the whole thing down Reassemble it. Oh, I'm like I'll just get a new one once we get to the place. I haven't done that yet But like the tetherball ever it would literally just be out there for like four or five hours just Like he was just like making a point like it was somebody at school like Knuckles just bleeding dude

and so I'm like I got to get this going again because it's a good outlet for his anger so I worked on that all week I got that all set up for you should put the you should put the trampoline in the ground I've seen that I've seen

a cover to you can you can cover in the winter time then you throw some plywood on the top of the deck dig it out you just dig a hole Easy to cover, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can, you can're learning all these things at the gymnastic course. And so they can do things I wouldn't even have thought of. Like it's just insane watching them now doing these brandy's and flips and like, you know, front back, front back. I've been needed to ask you. I'm glad you brought that up. I've been mean to ask because you're obviously ahead of me with the whole gymnastic thing. I just got maxed into it. We, we were there this weekend, and I was noticing that you would think,

or at least I would think that the boys would be more rough and tumble and adventurous with climbing and jumping, and so the girls are. And I don't know if that's because of the age, because I'm talking about, yeah, the two to four year old range or whatever. The, and I thought at first I thought it was Matt because he's just not gonna be a real physical kid.

You know what I'm saying? He's not really like aggressively doing crazy stuff. He had leaping off things or climbing the rope on his own or the ladder. But then there was a full class, probably 20 kids in there. And it was, I noticed that there's girls that are the same age or even a little bit younger that were hanging on the monkey bar and kicking their feet up

And then climbing the rope by themselves and it was all the boys that weren't doing it Now were they all beginners together or because sometimes people put their kids. Yeah, could you even ask one of the girls? Because I told her I said man that one little girl She must have been doing this for a long time or she must be older than what she looks Kitchen was no I asked her she, she's younger than Max. She's only two. And I'm like, oh my God, she was doing all kind of balancing on one leg. And just a lot of things that he's, he kind of like, we take him in there.

And it's just like free play, man. You know what I'm saying? It's like free play around a bunch of kids. And you know, they try and keep him organized. Where they kind of go in this like circle and do all the obstacles together. And you know, he'll be like, he'll start it. And he'll like, take a right and just leave the class and go to it. I always love watching him when they first start playing.

Just, they start playing a sport, and you'll see them like, I remember my son was real little, I don't remember how he was like six or something, they're playing soccer, and he'll just stop and start playing with the grass. You're under, yeah, you gotta play! Oh yeah. The kids just like walk off the field, go do something.

That's the key to the middle of the game. It's like you're gonna blade a grass and like, you know, showing like, you're gonna make it whistle. In the middle of the game, like, he's like, Dad, that's a really good blade right there. He's like, this thick.

Did I lose my mind? That's what, that's before I like pulled myself back like, hey dude, like, this is your stuff. Like, like, I had to just like back off, you know, that's why they're in gymnastics. But like I was like, God the bar.

Hey, I was good. I was good. Are you guys watching this new like arms race that seems to be happening now with China? Yeah, Russia first, right? Hypersonic missile. Now we saw a display from China with a nice hypersonic missile.

Yeah, so intercontinental ballistic missiles, what they typically were, is there were missiles that would launch up into basically the outer range of the atmosphere or into space, fly and then come down onto a country. This was like a big worry because the US could launch missiles from the homeland and hit the Soviet Union and vice-versa and everybody freaked out. Well, the defenses have been built theoretically against those kind of missiles that come in and enter the atmosphere they know when they're going to happen or whatever. So what they've developed are these low altitude flying hypersonic missiles.

And they fly so fast that no defense. You can't do shit. There's nothing you could do. Like 21,000 miles an hour. Just flying and there are any damn thing you can do. No, Patriot missiles. You're gonna stop that No, nothing's fast enough to do it So the US has our own hypersonic missiles then Russia did their own yeah finish and they show everybody He's what we can do yeah China just launched one and I guess it took us by surprise because they're more advanced Uh, don't we believe? Oh, is that the video that you sent over to our group thread? Oh, yeah, that's a really reading.

I'm nearly on concern apparently. So, you know, dude, we need to come up with the death ray. That's obvious next move. You know what though, here's a thing. If we learn anything from the Cold War, it's that what seems to be the best predictor of peace is the threat of mutual destruction. Right.

Because if the Soviet Union and the US didn't have nukes, I would bet everything that we would have gone to war. I would 100%. But they never did because it's like, what are you gonna do? Like we're gonna launch, they're gonna launch everybody dies like nobody wins. So I feel like, you know, that's still, it's when one country has like a tremendous advantage

that there becomes a risk. Cause then they feel like they can flex, you know, that's still, it's when one country has like a tremendous advantage that there becomes a risk, because then they feel like they can flex, you know, but you know, hypersonic missiles, everybody's putting them together. Yeah, everybody's sort of getting in line. I know. So we'll see, I don't know, we'll see what that's scary. We'll see what happens. And our expense, yeah. Cool.

Are you guys getting ready for Halloween and everything with the kids? Oh, yeah. I did. I get in like this weird, because my kids always have really uniquely weird ideas for how we can cost you. I'm like, dude, this is not gonna work out for you. This is such an obscure idea.

Like nobody knows what you are. Like a random character from like some decoloding cartoons. Like, like, newssy, like, guy, and then the other ones, like, you know, like some plague doctor outfit thing. I love that dude. I'm like, I'm like, what are you? Some weird, like, steampunk nerds, like, what?

Like, nobody gets this. You know, you're 11, you're eight. Yeah, like, do something normal. P.S. Spider-Man, Batman. Like, be like a crotty guy, you're like, yeah. Spider-Man. Yeah, be like a karate guy. Yeah. Like a karate guy. Like, army man, football player, something like recognizable. Yeah, costumes have come a long way.

Because when I, when we were kids, do you guys remember wearing the costumes that your mom would buy at the grocery store? And they have the plastic mask and the plastic sheet that would go in the middle of the pocket. My mom always made it. We made our costumes. You made your costumes? Yeah, and I kept I kept going so makes them for my yeah I kept it going for even adulthood most of all my holiday. Well you had good costumes in if they're made Yeah, yeah, I try my mom would go to the grocery store and be like what do you want to be spider-man?

Okay, and it was literally for people to know Like it's a fireman jammies and like the gas station out there It's literally a plastic cover you put over your normal clothes and a plastic mask That what your your breath would condense in it and by the time you've gotten There's a 15 other kids that look just like you in the school And I'm walking around this plastic like down The same place Yeah, I don't know I don't know what we're gonna do from it.

So we took Max actually this weekend, we went to a Halloween store. And it was pretty scary. Yeah, it was funny how we got scared. He really wanted to go in, because it looked super interesting to him. And he wouldn't let go of my hand, but he wanted to go through all the aisles

and he wanted to look at everything, but he was like a death grip on my hand. And at the front, they had this like zombie and skeleton like that was making noises and turning, and they would only do that every once in a while. And I guess when we came in, it wasn't going off, so it didn't get him, right? But we were coming around the store

and he could hear it like an aisle way and you see him kind of look to the side and then he sees it moving and he like jerks on my hand and like sprints out the door. We run out the door and he's like looking back the whole time. You know, they're gonna come after us. So this is such a definitive difference. Like so when you're younger, like you love scared little kids.

You're like, ah, I gotcha. Now like you have a little kid and you're like taking them to like some like house for trick or treating. And there's always that one psychotic asshole guy. He's sitting with this pumpkin head on and just totally still and lifeless. And the poor kids go into gravity. And seriously, one of my kids almost pees pants.

I wanted a punch. No, that's so true. My buddies that I are so these guys are right here. I want to kill this guy. I was fine. Dude, I will end you. My best friend, and this is obviously before we all have kids now, right? So we haven't done it since we've had kids, but before we had kids, he always used to

do his whole house up. And he has this really cool, like, he has, he's like iron gate doors that you can't see through that you open up. And it's like, I don't know what do you call those like front, front pantry type areas or whatever, like in the front of a house, you know, but you could sit out there and it's completely fence to you. Yeah, but like an enclosed patio, I don't know if there's like a term, what you know what I mean though, right? So it's an enclosed patio and in there, he would go all out. Like a long time to house. Oh yeah, fog machine going, there would always be someone on the rocker that looks like they're

dead and they're really not and we would all hide in different places so when the kids come up and we would we had walkie-talkies and everything so we would know when a group of like kids were coming always to get out of here. So I would kill you. You gave nightmares for like two years. No he's right. There's a so I deal with this. When my daughter was probably four, I was taking her trick or treating, and she would want me to hold her, because by this time she's four and she knows, there's gonna be some scary stuff.

There was a haunted house, and we're walking up to it, and I can see there's a guy in a gorilla costume, who's standing on the roof, who's gonna jump down, and scare kids, and I literally out loud, don't you dare, I have my four-year-old daughter, I'll throw you off that roof, and he's like, wave's at me, Yeah. And I literally out loud, don't you dare, I have my four year old daughter, I'll throw you off that roof. And he's like, waves at me, okay. And I just blocked my way.

Ooh. Cause I swear to God, I would have grabbed him by his mask and thrown him off the roof and be scared of my four year old daughter. Yeah, dude. Yeah, so, I don't know. We'll see, we'll see what happens. Yeah, I don't think we can do it now

cause now I see my poor son, you know what I'm saying? When you see that, like, imagine an adult, yeah, I know. Of course, one thing to get like the teenagers, like I'm off that. That's what you gotta do. Yeah, you gotta get the older kids,

but like the little kids, well that's the cool, I think, I mean, we tried to use that, right? You tried to get the kids that were in that like 10 to 13 range. 10 to young, 13 and up. You still have to shed them if you want. 10's not 10 to young. 10's not a fair game.

10's not a fair game. Yeah, 10 is fair game bro. 10 you're probably walking around by yourself with or with your older brothers Like eight and below. That's yeah, I feel like it's like what greater you in an eight eight years old. What grade you? Yeah, so 10 is like fourth grade bro. Oh, yeah, you're putting it for I was kissing girls by that. Hey, hold on a second You kiss your own you kids girls you get scared. Hey, hold on a second. Yeah, it's not like that anymore Dude kids are way younger now at the same age But when kids 10 now they're like seven or when you were a kid.

Yeah, but we just got to talking about how they hit puberty and stuff earlier. So that's no excuse. That's not the issue. Yeah. It's tennis to my brother. How old were you when you were walking miles home from school or to school? That's a bad question asked me. Why is it?

Because I've talked about this before. I talked about this before. My sister was in first grade, I was in third grade. And we were crossing the freeway and shit that it's doing. So, it was like two miles away from there. You know, you ever seen the sign that's like, watch out, and it's like a person, like, two kids running across a freeway, watch out.

People, because that was you guys. Yeah, watch out for this. I told you guys that story before, like, I went back to my, I grew up in Modesto, like this time in my life, I was in Modesto. And I don't know if you guys ever do this because I don't know how many of you guys have actually lived in nearly as many homes as I did.

I think grew up in nine different homes. So every once in a while, if I go buy that town or whatever, let's go check out our old neighborhood and see. And I remember we went by that, this was maybe, I don't know, 10 years ago or whatever. And we went by to go check the house out in the neighborhood. And I remember taking Katrina, like, oh, let's go down this. I want to, let me show you, my sister and I,

we used to go to school, I'll show you my school. And I remember driving, being like, God, I swore the school was sooner than this. You know what I'm saying? Literally like two miles away. And she was like, are you sure you know where you're going? I'm like, no, this is all familiar. I said, she goes, you really crossed a four lane,

like highway, well, like that. And I said, yeah, no, this is where we go right here. And yeah, I get there, I'm like, holy crap. And then I'm doing the math on like our age, because I know what grade I was at. I'm like, god damn, man, I'm all of a big. With my little sister, you know what I'm saying? That's what you were such a hard, I think.

And Modesto, I think is rated like number one in crime in the United States. It's up there with one of the highest crimes in all of the country. Oh, yeah. Erbisch drives. Real quick, I hope you're enjoying the show. I want to talk about one of our sponsors by optimizers. Now, they make natural digestive enzymes that help relieve things like constipation or bloating,

especially if you're eating a diet that's very high in protein or carbohydrates for performance, for muscle building, you're trying to boost your metabolism, you're eating these meals and you feel like your digestion is just not great. Try by optimizers, they actually created enzymes for athletes, people trying to build muscle,

people trying to improve their performance. It's the only enzyme product that I personally use and those of you that watch the show know that I have gut issues and they're challenging me all the time. I love their product because you, of course, listen to Mind Pump. We have a discount for you. So if you're interested, head over to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump and use the code mind pump 10. That's mine pump one zero with no space for 10% off your order. All right, here's the rest of the show. First question is from Fit as Trucker. Barbell Rose, supinated, pronated dumbbell or pinlay.

Which one is better for building the back? All the above. Yeah, they all are good. All right, let's break them down so that we can kind of tell, talk about like the, I guess the differences between them, right? So let's start with the supinated barbell roast. That's just where the hands are facing up. This is what supinated means. Now the difference between this and a traditional barbell roast overhand is that you're going to get a little bit more bicep involvement. And that rotating of the hands brings the elbows in closer to the body. So I noticed when I go supinated, I feel I can get more of a squeeze in my lats than when I use a bit, you know, when I use the overhand grip.

Dumbbell, I get a little bit more mid back with that because of the rotation at the top, especially when it's one arm at a time. Pendlet is more of a power move, and I don't typically teach that to anyone unless they're strong and stable in all of the other, you know, traditional rows. Like I never had my like everyday average clients do a Pendlet row unless they were really consistent with me for a while. So that's kind of the breakdown of them. I taught. I taught Pendlet rows pretty early to a while. That's kind of the breakdown of them. But they're all good. I taught penlay rows pretty early to a client.

I mean, I think a bent over row is, I mean, it's not the easiest exercise to teach somebody and it does take some skill. So it wouldn't be, I would never start someone on a penlay. I go dumbbell first, right? Yeah, yeah. No, I mean, you would go through it. But I mean, once you understand how to do a bent over row

pretty well and you can keep your, if you can keep your back in a neutral spine and you can, if you can load a regular row and keep good form, then you could probably teach a penlay row, which I love to stabilize and brace and have that technique really down. But yeah, really, really good. Did you teach it? Would you teach it? I would, I did.

Yeah, I'd take a bit. I would teach it eventually. But not until they have a good prerequisite strength and stability. Yeah, but just because of that fact is it's now removing it fast. Anything time we're moving it fast, like as long as you have the stabilization and the proper mechanics involved, like I think that's the next level to progress.

Yeah, the way that I like to do barbell, if I had to pick one because I do them all, is a pronated, which is overhead and grip, and I don't go flat to the floor, which, believe me, not a traditional barbell row, you're supposed to be, you know, horizontal to the floor. So your back is literally flat, that's a traditional row. I like to do it where my upper body's more at a 45 degree angle, and this is the way that,

like, Doreen Yates used to barbell row back in the 90s. And he made the extra sizeable popular because everybody loved how big his back was or whatever. I feel it more that way. Now when I bend all the way over, obviously he can't use much weight. I feel a little bit more in the upper back and less of the lats. So I'll do that 45 degree angle one and that's usually how I'll do my rows. Yeah, I've noticed when you row more almost all the way over. Yeah, I just, I feel like I get a lot of lower back involved in there because the

erector's pene has to stabilize in that position. And so I feel like I feel like a better overall back workout, the further I'm bent over, but you're right, you can't row very much, you know. But that's where the pen lay comes in. Like if you can do a pretty good, you know, I don't know, 225, let's say, of a pen over row all the way over, then you could shoot, shooting up 275 plus with the pen lay. If you can hold that position that, that whole time. So I kind of get both that one. Yeah, or if your lower back is, you know, feeling it quite a bit and is a bit frite, I like to lean over the bench and get that kind of stabilized support. So

that way I can lift a bit heavier too If it's been taxing like I did dead lifts, you know previous to that But yeah, I think they're all valid. Well, and this is just a great way of just this is how you would they all belong in your arsenal I think and I think you can do maybe Except for the penlay right because it's an explosive movement That's the only one that you know you bring up the point that you should have pretty good mechanics with your other other row exercises before you even consider doing pinlay, but if you have really good row form then doing this explosive movement I think is is totally fine. If you do a row

like a good row barbell row, I say probably one of the better ones are dumbbell row and a pull-up You're hitting almost everything You know the pull-up chin you're hitting almost everything. You know, the pull-up, chin-up, or pull-down, I prefer the chin-up, that's really lat-heavy. When you're doing the row, you're getting more of that mid-back than you would with a pull-up, and I think you develop a really nice, balanced back,

and of course, you throw dead lifts in, and you're pretty much covered with the whole deal. But I remember specifically, there was a guy that worked out at Golds years ago, this is a Golds I used to go to and he was like a pull-up machine It's actually all he did was a million in one different variations of pull-ups and he had these very well-developed Blattlets but very weak mid-back and upper-back development and you could tell All he did were pull-ups. So there's in order to develop balance Especially in such a large

Musculature because we say the back, the back consists of a lot of muscles. We pretend like it's one muscle, there's so many muscles. You want to do rows, you want to do pull downs, you want scapular retraction, you want to do some kind of scapular elevation, you want to do all this stuff to develop all the different muscles of that area. To answer the question, which one is better for building the back? I think you guys would agree.

It's the one that you're doing the least out of these. It's good at one of them that you suck at. Yeah. The one that you never do is going to end up developing the back the most because the other one's your body is somewhat adapted to doing that. I think they all belong in the rotation. The best one that you should probably be doing right now is the one that you either never do or rarely do. Next question is from Yeehawn.

What is the difference between mobility and flexibility? What a great question. Good question, you picked Justin. Yeah. So in the way that we use mobility, because I think some people define mobility different, but the way we use mobility is you have control and strength within a particular range of motion. So that's your mobility. Flexibility is just range of motion. So like to give you an example,

my 11-month-year-old son has got incredible flexibility. I mean, I could take his feet, I can put him by his head, you could do the splits. He's like, but he has no strength in there. So he's very unstable. I mean my son can barely hold his own body up If I put load on him he probably hurt himself So that's not the kind of that's not what you want. You don't want to just be flexible in fact Although not common I've trained people with tremendous flexibility who have very little strength They're the most injury risk People that I've ever worked with they're super injury prone because they've got

such crazy ranges of motion with no strength and that's how you hurt yourself. Mobility is range of motion with strength. So it's the difference between sitting on the floor and the splits and getting into the splits, but you can do it with resistance on your body or jump out of it without having to support yourself. You own that range of motion.

So I've trained a few clients like this and they all did have something in common. All of them were like yogis. Yeah. So I don't know if you guys, if you guys have trained enough people to see if there's like a common theme, but the clients that I had that had incredible flexibility but lacked good mobility, right? So strength and stability in that range of motion were like people that just loved yoga. They didn't do any real strength training.

They just did yoga all the time. And so they were sitting in static stretches all the time. So that was the most common thing that I saw. I didn't have anybody else. You know what's funny about that, Adam, is Kassane here. So I can think of three people off the top of my head. Two people were yoga fanatics. One person actually was not active at all.

And she just genetically was super super hyper flexible But when you when you actually go because then I took yoga classes and you know Jessica was yoga certified and her instructor was Incredible and I brought this up to them and I said I noticed when I've trained people who are yoga fanatics They had terrible stability in certain ranges of motion and they said that's because they're not practicing yoga certain ranges of motion. And they said, that's because they're not practicing yoga properly. When you do yoga properly, you're supposed to stay active in the poses. So like, let's say you're in like warrior one, you're not supposed to allow your feet to press out against the mat and just kind of sit, you're supposed to pull them in and stay active and activate your muscles.

And that's just supposed to sit on the joint. Yes. And let your body weight kind of rest. Now, now, Yen Yoga would do that, right? You're sitting in a stretch and you're just relaxing and letting the things get loose, which I could see some benefit for someone like me who's maybe really tight, but yeah, that'll make you, that'll increase your risk of injury

if you don't have the strength. Yes, speaking of like the hyper flexible clients, like I had a few of those and all we would do is work on mobility and that being the difference where we would take certain positions and poses and try to gain access to those positions and poses by flexing and contracting muscles through like isometric. So you get isometric contraction first just to be able to now gain

that kind of communication and then try to slowly move our way out of those positions as well. So yeah, you want a good range of motion that you, but you will have to own it. Otherwise, it doesn't mean anything. I mean, think of being in a long static stretch. Now, imagine your three-year-old jumps on you. If you feel like that would tear something, you don't own that range of motion. The range of motion, you should, that you have, you should have control over. I mean, this, how injuries happen typically is someone moves in a range of motion,

either quickly or whatever, that they don't own. So it's like, oh my God, I bent over and twisted to grab a box and I pulled my back muscle. It's because you moved outside of a range of motion that you've fully owned. And when that happens, things become unstable and you end up injuring yourself. So mobility is what you want.

Flexibility can lead to mobility. So you might want to increase range of motion, but if you don't connect to it, then it's not really helping you. You have to have that control. Next question is from Lockie, Meloney. When is the best time to train the core and how often? You know, that's actually not a bad question because I don't think it's a good idea if you're

doing a multiple body part workout or a full body workout to train your core before you train everything. Well, you don't want to fatigue the core that go into heavy, back loaded squats or dead lifts, right? That would not be ideal. It's so involved in everything that training your core first, just, it's going to increase your instability. It's not a good idea.

Yeah, your last line of defense, right? That's what's keeping your spine everything intact and good alignment while now you can add stress as, external stresses on top of that. So you want that nice and fresh and not fatigued, but at the same time too, in terms of like training it, like frequency of training it is a good idea, is something that you wanna make sure, like you do have a strong core and it's like finding its way repeatedly in your programming.

Well, that's why I program it either at the end of a workout or on a separate day. Yes. Because what you don't want is, and it's not that you couldn't do it at the beginning of the workout or in the middle of the workout, it's like I just, you don't want is, and it's not that you couldn't do it at the beginning of the workout or in the middle of the workouts, like, I just, you don't want to fatigue that muscle doing something that is heavy loaded. Probably not that big of a deal if you're training more hypertrophy or endurance type training where it's high reps and you're

never really loading the bar that much. Probably not that big of a deal if you were to train core in the beginning or the middle. But definitely if I'm in the middle of a strength phase, the last thing that you want to be fatigued is your core when you're loading the barbell up. It's just dangerous to do that and it doesn't make any sense. Not to mention, you're going to get some good core work while you do that. I mean, when you brace your core for a heavy backloaded squat or a deadlift, you are training your core. So I wouldn't want to do anything like lots of reps or fatiguing until the end of the workout.

Yeah, the best results I ever got with core would be a little bit of exercise, a little bit of core work at the end of every workout. So at the very end, I'd do something. And then a couple days a week, that's just core related. And usually what it would look like would be some kind of a carry or some kind of a functional core

movement to start with. I like suitcase carries or overhead carries or windmills. Windmills are actually really good for stabilization. A little bit of counter rotation or rotation. So a cable chop or one where your hands are close at your sides and then you press out in front of you, so you're just increasing the tension but maintaining stability.

And then finish off with direct core work like your reverse crunches or your slow sit ups and stuff like that. And I got incredible results that way, but yeah, I would say you probably definitely don't want to work your core before you do anything that involves any compound lift because if your core fatigues faster than the rest of your body and your form breaks down because your core is weak, the risk of injuries really high. Well, and to like definitely the same kind of formula where it was like at the end of the workout of my heavy days and just a little bit, but the days in between, that's my

opportunity now to really express this twisting and rotating and anti-rotating type of movements that it's really hard to program those otherwise, which provides so much value because now too, like your body will just respond when you get in a pinch, when you get in a non-robotic, isolated type of a movement, which is pretty much everyday life. You're gonna have some kind of like micro rotation or something happen where you gotta stabilize and adjust and to be able to keep that regular and your routine is gonna keep you,

keep your longevity going even further. Yeah, you know, it's funny. When I really realize the importance of core strength and stability, because you learn this as a trainer, and I always talk about it, becomes a sales pitch when you're talking about your training and how much the core is important, all that stuff. But I remember when I were training athletes

who hired me to augment their training. I trained some triathletes, I've trained some marathon runners, and Ironman competitors. And because of the style of their training for their sport, they're constantly doing something. They're running, or they're cycling, or they're swimming. And my resistance training was always like a once or twice a week type of thing, just to maintain strength

and prevent muscle loss and prevent injury. And I'll never forget, this happened, this was true for all of them. If I trained their core really hard, they could not do anything else for the rest of the day. Like, I could train their legs, I could hammer their upper body, they could go cycle, swim, no problem. If we beat up their core, they couldn't do any of that stuff. And they would always come back and be like, yeah, I could, I cycled afterwards or I ran, and my back bothered me. So we can't do core except for at the end of the day when I've done

everything. And I remember that. I was like, all like every single one of them was the same thing. If we did core, it had to be after they did everything else or by itself. Otherwise, it would, you know, impede their performance. Next question is from Colton Marshall. What supplements should not be taken together? Oh, I think it's sourdough. This is a deball and sessing on probably a little much together. I think it's how I'd know this. Debal and Cesson are probably a little much together. Like what magical formula? Sobri and the hell, that's a great test. That's great.

You know what? Okay, so I know the question is like basically do they negate like what supplements negate each other's effects? Well, okay, I'll start with that. If you're taking an amino acid specifically to, let's say, increase nitric oxide, right, then you probably don't want to take it with protein or with a lot of amino acids because now it kind of loses its effect. So, like, if I take citrulling, for example, by itself, pre-workout to boost nitric oxide, but I take it citrulling and protein powder, Now I've got all these amino acids. A lot of them are competing, and it's not going to produce those kinds of effects.

Wouldn't you say the same thing goes for if you're taking protein powder and then a branch chain amino acid? Waste the time, unless your protein intake is low, in which case spiking a branch chain amino acids makes sense. But yeah, I think generally speaking, branch chain amino acids are a waste of money. Again, unless you're approaching and take us below that,

that high amount. Now, here's what you really should pay attention to. And this is what I, this is the lesson that I've learned, probably a handful of times. What you don't want to do is combine supplements that augment each other because sometimes one plus one equals five. And what I mean by that is, like if I combine caffeine and caffeine, like if I take 100 milligrams caffeine,

100 milligrams caffeine, then the effect I'm gonna get is 200 milligrams caffeine. That doesn't always work with stimulants. Sometimes you take 100 milligrams caffeine and a little bit of a fedra or you'll him be or a sinifrin. And it's not like that. They amplify each other and you get this kind of dangerous, runaway, you know, stimulant effect.

So that would be the big thing I would say, pay attention to. Don't combine stimulants unless you really know what you're doing because the additive effects can be kind of nasty and a bit, you know, dangerous. What about some of these supplements that are labeled as a fat burner and then a muscle builder? Oh, I hear what you're saying.

Same time. Imagine that. Or a fat burner on a calorie surplus. Right, I just imagine that that where this question is probably coming from. I doubt it's down to the individual chemical level where you're going and it's probably more generic. Like, could I take a muscle builder supplement

and a fat loss supplement at the same time? That seems like a more common question that you would hear. Yeah, what's funny about that is that the muscle builder fat loss supplements do they compete with each other, not really, but your diet and your training or what make the biggest difference. So you take all the fat burners you want, you're in a calorie surplus, it's good to complete, waste the time. You know, the thing that's really interesting, you're in a calorie surplus, it's good to complete, waste the time. You know, the thing that's really interesting,

the same thing goes for a muscle bill. You can be taking all the muscle bill or something as you want, but if you're in a caloric deficit, you're gonna have a hell of a time try to do the most. Totally, it's gonna happen. You know what, what this makes me think of is, and this is the supplement industry is really good at this,

is, and they still do this. They'll be like a supplement that's like, for the pump, or for muscle building or for libido or for sleep. And you'll turn around the label and it has everything you've ever read about that's supposed to help for that particular thing. And you'll look at it and be like,

oh, this is for sleep. And they'd be like, trip to fan, melatonin, thienin, gaba. And you're like, oh, this has everything. That means it must be more effective. What typically, what's typically happening there is that none of those things have efficacious doses. They just have a tiny bit of everything in there

or they'll have efficacious dose of one thing, like three milligrams of melatonin and everything else is like this tiny amount. So, you know, what you wanna do is you wanna look at efficacious doses, the right form, and then that's the thing you pay attention to. Not just whether or not it's listed. Like I remember in the 90s, there was a supplement called hot stuff, and it was popular because

it was popular because that nice and probably loaded in it, so that made you sweat your balls off. So it was working. It's set on it and had everything in it. I remember that. That was like super, that was like one of those hacks, right? They would load it up with Nyson and then everything else was pixie dust. But you thought it worked because you're like, oh my god, my skin's red.

Just getting here in my armpits are sweating right now. If you've done anything, this stuff is really working. Yeah, with a kicker with supplements, the pre-workout space figured this out. If we could put something in there, the person can feel, even if it doesn't do anything for the goal, long as they could feel it, we're gonna sell a lot. So beta-align, although there's some benefit, it makes your skin tingles,

that kind of makes it feel like it's working. I'm itchy, something's working. By the way, I wouldn't be surprised if they borrowed that from other markets, like toothpaste and shampoo. Oh, definitely a shampoo. I mean, all those like, dandruff commercials, like the tingles.

I can teen goal, it's working. Yeah, or you know the fact that you know what's crazy is I'm aware of that and it still works on me Of course like I still I want my toothpaste to foam up I want my head to feel tingly where I used to want my head to feel Wash my hair not so much anymore But I it's even though I know that I know the science behind it that that's all that is all for them to make just to make you feel like it's working It's more effective, but how crazy the psychology of that it's I know it and yet I still want it Dude, you're laughing still works for me. Oh gosh, great Would you want to use soap that didn't lather like what if it just like right and then you're in street?

Right, and that's that's another example which by the way when you do some of this like Organic all natural soap you'll notice it doesn't lather up the same and so you feel like you're in stream. Right, and that's another example, which by the way, when you do some of this like, organic, all natural soap, you'll notice it doesn't lather up the same. And so you feel like you're like, God, I've been scrubbing my arm for like three minutes now. It's not lathering up. You know what's a good, I'll tell you what a good, good interesting combinations.

Here's a good, a classic example. Thienine is an amino acid that's been shown to cause a calming effect in the body, right? Caffeine is a stimulant. I love that together when you introduce this. Well, now you think to yourself, well, that would be counteracting. But what happens is the thinning actually reduces

the negative effects of caffeine, but doesn't take away the energy producing effects. So what you get from it is this really smooth, you know, focus that just feels like the high with that less gitter. Yes, you could do this with ashwaganda. Does that really well with caffeine? Let's get this nice smooth energy.

Some supplement companies seem to be jumping on this, kind of figuring this out. But yeah, you don't want to, again, when you stack supplements that all do the same thing, sometimes you get more than negative and not more of the positive. So that's what I'd say. And the thing the biggest takeaway is the nutrition piece,

right? Like, most people that are probably asking this question, I think, go back to the fat loss muscle building thing and the thing that's gonna make the biggest difference on whether the supplement is effective is actually where you're at calorically, because if you're taking a supplement to build muscle, but you're constantly in a chloric deficit,

you're not gonna build any muscle. The same thing goes for what Justin was saying about the fat burning. If your goal is to take fat burn or supplements, but you're eating in a 500 or do a thousand calories surplus every day, that supplement is going to burn any fat. I'm doing anything. Look, if you like our information, head over to MindPumpFree.com and check out all of our free guides.

We have guides that can help you build muscle or burn body fat or even just improve your health. Again, it's MindPumpFree.com. You can also find all of us on Instagram. So Justin is at MindPump Justin. I'm at MindPump Sal and Adam. Is that MindPump Adam? Thank you for listening to MindPumpFree.com. You can also find all of us on Instagram. So Justin is at MindPump Justin. I'm at MindPump Sal and Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body,

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