Mind Pump: Raw Fitness Truth - 1763: The Benefits of Front Squats Vs. Back Squats, the Importance of Practicing Lifts, Adding Creatine to Protein Shakes & More

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered some fitness and health questions that were asked by our audience. But the way we opened the episodes was with an intro portion, today's intro was 38 minutes long. This is where we talked about current events and studies, we brought up some of our sponsors.

Starting point is 00:00:31 After the 38 minute intro, we got to the question. So here's what went down in today's podcast. We opened up by talking about how resistance training, strength training, or lifting weights, is phenomenal for longevity. Some studies are now proving that. Then I talked about how my baby son, I put him in timeout, doesn't work. He thinks it's hilarious and actually challenges me. Then we talked about reality TV, how much we like to make fun of it.

Starting point is 00:00:56 I talked about using NAD sub Q injections from mphormones.com. mphormones.com, if you go there, you can set up an appointment, get your hormones tested and see if peptides or testosterone replacement therapy can be for you. It can be a game changer for a lot of people. Then I talked about how using organized red juice with caffeine is basically liquid fire. You wanna talk about like energy and motivation for your workouts. Try the

Starting point is 00:01:26 combination. Organify makes plant-based supplements. They're good for performance and health. The Red Juice is a stimulating drink. Take that before your workouts. Go check them out. Head over to MindPumpPartners.com. Click on Organify. Use the code MindPump for 20% off. And then we talk about another company who will work with public goods. They provide you with household goods, including things to take care of your pets, like dog shampoos and dog foods, but much, much more.

Starting point is 00:01:54 Little to no chemicals, the packaging is climate friendly, good for the earth and the prices are exceptional. Go check them out. And if you do and use our code, you'll get $15 off your first purchase or $15 for free. So head over to MindPumpPartners.com, click on Public Goods, use the code, MindPump. Then we got to the question, so here's the first one.

Starting point is 00:02:16 This person wanna know about Prime and Prime Pro, why do we think all trainers need to have those programs? The next question, this person wants to know the benefits of doing front squats versus back squats. The next question, this person wants to know the benefits of doing front squats versus back squats. The third question, this person wants to know what the difference is between training or working out with a lift or practicing a lift. And the final question, this person wants to know

Starting point is 00:02:36 if you can mix protein with creatine in the same shake, if that's okay. Also, all month long, this is a great, great promotion for Maps workout program. So check this out, right? Two really popular strength and muscle building programs are Maps strong and Maps power lift. Maps strong is a strong man inspired workout. So unconventional lifts, lots of posterior chain development, so the back and the butt,

Starting point is 00:03:01 you develop some stamina along with your strength. And then Maps Power Lift specifically designed to train you to get you better at the deadlift to squat and the bench press to get as strong as possible on those lifts. Now, if you normally got those two programs at retail, you spend over $300. But right now you can get them both in the Power Bundle

Starting point is 00:03:19 for $79.99. That's a massive, massive discount. So if you're interested, head over to mapsmarch.com. Once again, for the power bundle, go to mapsmarch.com. One of the best ways to exercise for longevity is to lift weights. All right. Let's talk about this. To the known. Yeah.

Starting point is 00:03:40 When we talk about longevity, or should I say, when longevity and exercise are talked about in mainstream news or even studies, what they typically talk about is cardiovascular activity, just being active. Well we now have studies to support, well we've done for a long time, which is that strength training has profound effects on longevity, and here's something even more interesting. Your study came out comparing or showing the effects of resistance training on longevity. And here's something even more interesting. Your study came out comparing or showing the effects of resistance training on longevity. And by the way, this is, these were everyday average people,

Starting point is 00:04:12 whether they did body weight, resistance training, or gym type resistance training. They put that all together. So it's not like these are hardcore bodybuilders or whatever, they're just doing some form of strength training. And here's what they found that was different between the longevity benefits of strength training versus the longevity benefits of aerobic

Starting point is 00:04:29 or cardiovascular training, reduction in cancer risk. Strength training had a significant reduction in cancer risk that we don't see necessarily. There's this great book called Resistance Training Revolution. That's right, I heard that. That's the fifth set up. Yeah, guys, the guy that wrote, it's a little douchey, but I that. That's the fifth setup. Yeah. Guys, the guy that wrote, it's a little douchey,

Starting point is 00:04:47 but I mean, he's spot on with some of the things that he talked about. Yeah, no, so check this out. This is what the study says. That says, this is the largest study to compare the mortality outcomes of different types of exercise. Strength training based exercise had a 23% reduction in risk of premature death by any means and a 31% reduction in cancer

Starting point is 00:05:08 related death. So It's vital when it comes cancer and again, what do they attribute that to? The muscle protective well, yeah But like in terms of the protective tissue with around your organs, like what? That is a very good question. I don't know. I think it would be more metabolic related. When you think that. I would think so because building muscle

Starting point is 00:05:31 is one of the most effective ways to improve insulin sensitivity. It's almost a guaranteed way to do so. Like they've done studies on the severely obese and they'll have them gain some muscle, not lose any weight. And we'll see these great improvements in insulin sensitivity.

Starting point is 00:05:44 In terms of balanced hormone profiles and everything else that comes with strength training. It could be, but also, you know, through the process of breaking muscle down and building it, the body does release a lot of these kind of whoremetic compounds that, you know, if you looked at them at face value, for example, if you lifted weights and then studied someone's blood right afterwards, like, oh my god, that's damaging. Look at all the damage markers and inflammatory markers. But I think that that's part of the balance that keeps you healthy and living a long time. And that may be why it's anti-cancer. And to, if you think of the aerobic side of it, like inevitably you're going to hit repetitive

Starting point is 00:06:17 stress issues, which are going to come up. And on top of that, the oxidative stress. So those two factors alone, you know, would seem to kind of pull it down a bit versus like strength training gives you a bit more ability to continue moving and continue that movement pain-free. Yeah, good point. And then here's something else, and this is not what they said in the studies, it's my own speculation. And I had somebody very close to me who, you know, over a year and a half slowly died from cancer. And watching that and then researching it during that period and talking to cancer doctors,

Starting point is 00:06:52 oftentimes what kills people is the treatment and their inability to continue to lose weight, their inability to continue to waste away. Well, let's say you go into, because it said cancer related death, it didn't say cancer necessarily. Now that's probably a reduction in cancer has to be, but I wonder if there's a piece of that that says,

Starting point is 00:07:09 hey, if you have an extra 20 pounds of muscle on your body, and you do get cancer and you do get treatment, and the treatment's successful, you're less likely to die from the muscle wasting, or the body wasting effects of the treatment. Because if you've ever seen somebody go on cancer treatment, or the atrophy, they lose tons of muscle, but if you have muscle and strength more than normal to begin with, there's more room to lose.

Starting point is 00:07:32 More room to lose. So I wonder if that plays a role at all, but it definitely, there's a reduction in just in cancer as well. But very interesting. Now do you predict that we're going to in the near future see doctor starting to recommend this 100% by the way I go back and forth on that by the way why wouldn't they recommend it just because the risk factor and we know that like Plexity maybe yes, you know and because there's so many there's so much red tape like or with like when it comes to like the medical field And just like certifications right all the stuff that we we learned and certifications

Starting point is 00:08:03 We've unlearned as we got moreifications, right? All the stuff that we learned in certifications, we've unlearned as we got more experience, right? It's like, oh wow, you know, stopping my clients at 90 degrees on their squad or on their bench press was, you know, yeah, the certification taught us that for safety reasons, but I know that for overall joint health, that's not ideal. In fact, I should train my clients through their fullest, their fullest range of motion.

Starting point is 00:08:23 And so my fear is that even though the studies are continuing to point in this direction, and I know you highlight them all the time, and I want to believe that we're going to move in this direction, I still have a little hesitancy to come out and say, oh, yeah, real soon here, doctor is going to be saying that because I feel like because of the red tape. Yeah, that's a good point. But by the way, I do want to also add that the combination of cardiovascular activity and strain training had the largest reduction of risk of mortality.

Starting point is 00:08:52 So combining the two is probably your best bet when it comes to longevity. But back to what you were saying, I think it's more of this. I think that cardiovascular activity on its face appears to be more simple and easy to apply, right? Because the belief is, oh, I'm gonna go for a run. I just gotta put on my shoes and go to lower barrier to entry.

Starting point is 00:09:17 Yeah, like, oh, just go run. That's not a problem at all. Now, part of that is true. There's a million and one different strengthening exercises and up and, any exercises and you can do, there's five different ways to do each one. So in some of it's true, but some of it's also false. There's a bit of a false belief that the simplicity of,

Starting point is 00:09:34 you know, just getting up and run means that, you're gonna go do so and it's gonna be okay and you're not gonna hurt yourself and it's not gonna be a problem. And I think that's why people, they take for granted, or I should say they have a misunderstanding that, oh, I just go running, it's not a big deal. Running is a skill like anything,

Starting point is 00:09:51 and I'm picking running because that's the most common one. If you just go and run, but you don't run well, you are going to hurt yourself. You are going to create problems for yourself. Whereas with strength training, the understanding is it's more complex. So you probably have a little bit more respect going into it. I better use the right exercises.

Starting point is 00:10:07 I better learn the right technique. But there is again, there's truth too, because... Well, the strength training programming is much more complex. The risks are a little different though, right? The running, although I would say a majority of people that just start running will encounter some sort of an injury. The injuries are typically minor and or chronic pain is what you would get more more likely like in the knees of the hips like there are shins are probably most common with that where the risk of really hurting like your back or something, you know, doing a deadlift or

Starting point is 00:10:39 a squat in proper is a much higher risk where you could actually really hurt something. That's why I'm worried about it never going that way because yeah, you're right. Running can hurt you. I mean, if you have poor mechanics, which most people do have, but what are we talking about? Shinsplants, you know, presidus, you know, chronic knee pain. We're not talking about breaking your back or we're not talking about. Yeah, but you know what I mean? Don't you see this sort of wedge in between all that in terms of like the tonal machine

Starting point is 00:11:14 or one of these other, like they try to figure out how to add resistance training in one setting that's like they try to simplify it for, you know, your everyday average person more. So maybe that's like sort of and simplify it for, you know, your everyday average person more. So maybe that's like sort of the bridge into resistance training where doctors will get behind that.

Starting point is 00:11:30 Yeah, I mean, again, we're thinking about like complex, you know, barbell exercise. Like the average person's like, there's some very basic exercises you could do. And also the data doesn't back the feeling that you have. Like if you look at the data, running creates more injuries. Oh, yeah. Per person.

Starting point is 00:11:48 Number one, then strength training. Right. And I don't think it's because of the potential, rather, I think it's the way it's treated. People tend to, you take the average person, it's like, I'm going to try some strength training. They place more thought and caution on, I got to do this exercise right.

Starting point is 00:12:02 Let me look it up. Let me make sure I'm doing the right technique. Let me do it slow and careful. Whereas the average person goes, I'm gonna go run, I'm gonna go to the part I get tired. Yeah, part of that though is because the risk is higher. Because the risk of doing a deadlift or a squat. I think it's the complexity that does it.

Starting point is 00:12:16 They just don't know. People think they know with rent. Yeah, but I mean, the complexity of it on a movement like that, there's a higher risk of hurting yourself more than there is if you go in and in. Potentially, yeah. Potentially. But it doesn't end up.

Starting point is 00:12:27 You're right, statistically you're right. We know what the, I mean, it's the reason why we are constantly kind of harping people about going out and running. It's not because we're anti-running. It's just that people think that that's a great form exercise. My fear, again, though, is that the doctors, but you bring up a good point is maybe that's not squatting

Starting point is 00:12:43 and deadlifting. Maybe like it becomes a thing where doctors start to promote like walking lunges. Body weight squats, yeah right, like instead of push up off the key. Right, right, let's do you know, maybe it looks like this really basic body weight. That's the direction it's going. Right, and I think the doctors will promote it when the studies become and they already doing this. The studies are starting to become overwhelming. The evidence is becoming overwhelming. And, you know, doctors rely on the fact that science has to feel somewhat settled and somewhat established before they start. And they take a little longer, right? The fitness industry and

Starting point is 00:13:15 the health industries, always on the cutting edge. So we were the ones that were saying things like, and you know, you know, you, butters, probably better than Margarant, and doctors were still following the old guidelines until the evidence became so overwhelming that they started to reverse, you know, kind of what they said, I think that we're probably 10 years away from strength training being, the reason why I titled the resistance training revolution that, because I feel like it's coming anyway.

Starting point is 00:13:37 I feel like there's gonna be a revolution the way people understand and apply strength training. It's not gonna be the, oh, that's just what bodybuilders do, or don't do that, it'll get too big. I think the average person, we're pretty close to the point where the average person will be like, oh yeah, that's a great way to exercise for London. That is interesting.

Starting point is 00:13:53 I was just thinking about that in terms of like, you know, clinical settings, and you have these studies conducted where, you know, the gym setting, we have like clients that we've pulled data from and you know, stuck with them for a really long period of time and buy the hundreds, buy the thousands. We have all of this data, but it's obviously not used by scientific community because it's

Starting point is 00:14:15 anecdotal. And this is where we kind of start to formulate our own opinions. I didn't really see that happen within my clients. No, and also part of the reason, I don't blame the studies and stuff and say, like, hmm, I didn't really see that happen within my clients. No, and also, it's part of the reason, by the way, I don't blame the studies and stuff and say, oh, they were biased. It was, it's harder to study strength training that it is, you know, cardiovascular training.

Starting point is 00:14:33 First of all, animal studies, you can put a rat on a treadmill, but you get a rat to the flates, you get a real creative, to figure that out, right? I wanna see that. You know, getting even studying humans, right? Okay, if we're gonna have them do resistance training, well now we need to have a structure, we need to make sure, but if we just have them

Starting point is 00:14:51 run on a treadmill, it's easy to reply. So most of the studies done on strength training, up until relatively, maybe the last 10 years, were all done on athletics. So we knew it was great for athletics, there wasn't a lot of health studies, there was some, but not much. Now, we're seeing lots of studies start to come out.

Starting point is 00:15:08 We're starting to see that weakness is a predictor of all caused more doubt, mortality. Better than your ability to run out of treadmill, even they're showing. So fascinating. So what tips it over? What's going to need to happen? And more studies like this, I mean, this just came out.

Starting point is 00:15:23 More stuff like this is what's going to tip it over. More stuff like this is what's gonna tip it over. Oprah and he's to take this and just run with it. Yeah, and it usually starts it all. Yeah, and then, you know, celebrities talking more about traditional strength training, always helps, right? You know, give them credit, because there's... No, I'm just thinking of like our generation growing up,

Starting point is 00:15:39 it was always like somebody influential. I know. It was like, this is the way we all need to do it. Well, when we were growing up, if you saw anybody in media that was like healthy, they didn't lift weights. Like, oh, that health person. They were a runner, a marathon runner. If I thought about lifting weights with popular media, it was Arnold's divestress alone.

Starting point is 00:15:57 And his bodybuilders are like athletes, that was all you had. That was it. But now it's starting to change a lot. There's still a stigma, right? But it's starting to change a little bit, so that's, you know, that it's starting to change a little bit so that's you know, that's a good point I'm trying to think of besides like the Arnold's and Sylvester like back in like the 80s and stuff like who was like Dude even the body types besides that right even picture like the the Cindy Crawford model of Jazz or Sizer's I guess yeah, like it's a good point even right now if you were if media was to create like a

Starting point is 00:16:23 Avatar of this healthy long-living person, they would show them doing yoga, running, and maybe that's it, swimming or something like that. Yeah, everything is super zen, that they promote for longevity. They wouldn't show strength training, even though strength training is profoundly beneficial for longevity, which is kind of, you know, but again, I think it's starting to change, so it's good stuff. Anyway, I want to tell you guys a hilarious story about my baby's son turning out to be a little tyrant.

Starting point is 00:16:48 So I told you guys about when he gets, he'll get angry and he'll just, he'll walk through the house and just throw shit, you know? And he's really defiant about it. Like he'll look at you and like, he's got this look on his face like, you ain't gonna stop me. Yeah, so I'm like, part of me's like cool,

Starting point is 00:17:03 he's got that rebellious, you know, he's got a little bit of my attitude in there, but part of me's like, better do what gonna stop me. I mean, I do nothing about that. Yeah, so I'm like, part of me is like, cool, he's got that rebellious, you know, he's got a little bit of my attitude in there, but part of me is like, better do what I say, buddy. So anyway, I was playing with him, and he wanna do some, I wouldn't let him do it. And so he got kinda angry, and he'll do this thing right now, he'll squeeze your face. Like, he'll let out his anger and squeeze his face,

Starting point is 00:17:18 and I'm telling him, don't do that. Part of it's my fault, because when he would do it before I'd laugh, and then he did it to Jessica, and she's like, oh, he can't be doing that. I'm like, you're right. I got to make sure he knows that he can hurt people or whatever. So I said, don't do that.

Starting point is 00:17:30 And he looks at me upset. Like, and then he goes to do it again. And I said, if you do it again, I'm going to put you in time out. So we started to do time out with him. And he might be a little young, but we only put him in there for one minute. And we have the little, you know, that gate, you have those gates that you can, like, section off areas. Yeah, yeah, yeah So I made it into like a square so he goes inside

Starting point is 00:17:50 He goes in jail like a little crate. Yeah So he's in there just like like do push Trust me plenty of plenty of air in there the slide Is that a box you you know what I mean? Slighting his food underneath. Yeah, that's a lot of stuff. And he goes in for a minute. So what you do is we put him in there,

Starting point is 00:18:10 and then we have a timer, a visual timer, and we put it on a minute, and we say, you have one minute, so he's learning the timer, or whatever, right? So he's doing this to me, and he squeezed my face, and I said, I'm gonna put you in time out, and he gives me this 30, and I'm like, I'm like, trying not to laugh,

Starting point is 00:18:24 because the look he makes just once cracked me up, but I'm like, I'm like trying not to laugh because the look he makes is just once a crack me up, but I'm like, don't, I'm trying to be consistent. So then he goes and he squeezes my face. So it's all right, you're gonna go and time out. He gets off, this is true now. He gets off, he wants to climb down. I said, we're gonna put you in time. He climbs down, he walks over, he grabs the timer.

Starting point is 00:18:40 He puts it down by the gate and he stands by the gate and looks at me. You little shit. He's like, oh fine, put me in timeout. That's exactly what he's telling me. Oh, here you go. Put me in and he's looking at me like, what are you gonna do about it? This is little reflections, dude. I have, I'm like, what am I gonna do about this kid?

Starting point is 00:18:55 Dude, we've gone from, you know how poop jokes are the best, right? In the beginning, when they're certain age, and then it sort of progresses into just penis jokes. Like, there's that natural progression of that. in the beginning when there are like certain age and then it sort of progresses into just penis jokes. That's like the... Is that the natural progression? The unregulable progression of that. And like I forgot about that.

Starting point is 00:19:11 And it's definitely my kid. So we're at this garden place. Like we're just getting like plants and stuff for the yard with Courtney. And he's like, he's grabbing some of the seeds that have like, you know, random names for flowers. And so he would like start like taking some of the letters and trying to sound them out and be like, Pee with that. Like, we joke like that at home.

Starting point is 00:19:46 We don't do that in public. Yeah, that's the thing you gotta be careful for. My, so you guys know I have a dark sense of humor and it might be one of the reasons why I got kicked off Instagram, but my, and it's very dark. It's what you see on Instagram is the rated G version of my sense of humor can be really bad.

Starting point is 00:20:03 Like, I can hang out with comedians and if you ever heard comedians on the sense of humor can be really bad. Like I can hang out with comedians and if you've ever heard comedians when they're on the stage, they can be terrible. You hear them together and it's like, oh my god, you guys make terrible drugs. Oh, it's like the worst. I love it.

Starting point is 00:20:12 Surgeons and nurses also have a terrible dark sense of humor. Probably because they see so much, I learned this from training. They see so much death, right? Yeah, and so I would get along great with them because we'd have this right. And so my son, I've told you guys, my oldest son's got this dark sense of humor too,

Starting point is 00:20:25 that he got for me and I've had to talk to him about, like be careful with the appropriate times. Yeah, you don't want to make these jokes around the wrong people because I get offended. My daughter is the worst. Oh, she's worse, huh? Bro, I can't even tell you the joke. That's surprising or what?

Starting point is 00:20:38 I, yeah, because she's, you know what, maybe because I assume because she's a girl, she's not gonna be like, she might be a little more empathetic or whatever. Well, did she used to call you out for like saying bad words all the time a girl, she's not gonna be like, she might be a little more empathetic or whatever. Well, did she used to call you out for like saying bad words all the time? Yeah, she did. But she, I can't even say the joke, she told me.

Starting point is 00:20:51 She told me some jokes. And then she laughed and I'm like, that is hilarious. I can't believe, that's great. I can't believe you said that. She thinks it's so funny. And she's like, yeah, I'm like, she goes, what does she say?

Starting point is 00:21:04 She goes, I'm like, I'm really dark, but I'm sweet too. And she thinks it's funny. I'm like, oh, fuck. What have I done? Yeah, I get your hands. I'm excited. I'm excited for those years. It's gonna be fun.

Starting point is 00:21:15 Right now is fun because he's like, well, I'm also going through this phase two of having to be very careful of what we say. And we're now repeating everything. Right. So like, yeah, now he's now, and he's on his terms though, right? So he has to be in the mood to want to, to like, try and say things like, he'll go the whole day and, and babble and not really say anything. And then I'll send him to be in a mood and he'll just be like, saying everything you say

Starting point is 00:21:39 and repeating. And yesterday I was playing with them and I got him to do that for a minute. Where I'm like, TV, computer, mom, dad, Mazi, and he was just like repeating, repeating, repeating, repeating, and then Katrina goes out to get her phone to record it, nothing. Oh, I know, dude. And I feel like he thinks it's funny, like he's just messing with her, you know, so.

Starting point is 00:21:58 So yeah, we're a little like, okay, we gotta be careful of what we say now. What we gotta do is be careful when he says a word wrong, and it sounds like something else. Don't laugh. I do. Cause my, my, my, Y'all,

Starting point is 00:22:08 Isn't that half the fun though too? Cause that's, It's not when they say it around like the wrong, like my, my oldest said instead of truck, he'd say fuck. Yeah. So my, when's we, I laughed about it,

Starting point is 00:22:20 cause I thought, like, fuck, fuck, and I laughed about it. Well, that was funny. Well, that was funny. And he would say it in restaurants. And then people think that you let your kid cut. Like, fuck, fuck, I laughed about it. Well, thank that was funny. And he would say it in restaurants. And then people think that you let your kid cut or what? Like, geez, man, what are you saying, run your shit?

Starting point is 00:22:29 I can see where that would be a little embarrassing like I do. I don't really let them act like that. No, it's hilarious. Do you know what, I've been watching this, there's a series on Netflix. So this, so Jessica and I almost never watch garbage, shit, processed food, TV.

Starting point is 00:22:44 We never, almost never watch it. But every once in a while, it's good every now and then. But watch the show and it's usually a reality dating show of some sort. And what we do, she's gonna get mad, I'm telling her about everyone about this, but whatever, is we're very cynical. We watch the show and we judge everybody. Everybody.

Starting point is 00:23:01 Hard. Oh, we do the same. Hard. Like it's like, oh, and I'll predict, I'll say like, what is that an easy love, rock of love for that reason? We judge everybody. Everybody. Hard. Oh, we do the same. Hard. Like, I'm saying, and I'll predict, I'll say like, I use to love rock of love for that reason. What is it in human nature? Now, I've admitted this too, but I tend to want to do it when I feel sick, because I feel

Starting point is 00:23:15 bad about myself. So it's my way of doing it. Yeah, this is the way I feel better on myself. It's like, oh, even when I'm at my worst and I feel terrible and size and like that, at least I ain't got to like them. So that's kind of like my attitude when I'm watching show. What is it that drives you guys on? It's just drama.

Starting point is 00:23:28 I guess we're just drawn to drama and gossip, you know? And I feel safe to something. I love seeing people try to like, you know, get like getting the other person's pants. You know, like they're approached to it and all that. I don't know. It's just funny to me. Well, the show, first of all, the premise is ridiculous.

Starting point is 00:23:44 What is it? It's what's love is blind. Oh, I saw the premises ridiculous. What is it? They meet it? So it's love is blind. Oh, I saw the first season two right? I saw the first. They meet in these pods and then they just talk to each other and then Based off that if you fall in love you ask him to marry you. It's like within seven days and they're crying. Oh, I love it. And Jessica and I are like seven days. You fucking do we know that like we're just making fun of the whole time, right? But they're going through this whole thing. They're doing it. And then we get cynical about the people themselves. And so I'm predicting And I were like, seven days, you fucking knew we know that. Like we're just making fun of the whole time, right? But they're going through this whole thing, they're doing it. And then we get cynical about the people themselves.

Starting point is 00:24:08 And so I'm predicting who's gonna get a big blowout argument, who has like trauma issues. Like there's this one girl in there. She's like 30 and you could tell, and this is what Jessica got kind of mad that I said this was, she, you could tell this girl was probably hot in her early 20s, but probably partied a little too hard. And you could tell, she's passed her prime with that.

Starting point is 00:24:30 She lost her power. And she hasn't figured that out yet. And the reason why I say that is because she has no other, like she has no personality, she has no other skill, she developed nothing else. Cause she was probably smoking in her 20s, which got all the attention, she could do whatever, she wanted. And now she's just, she's starting to lose it.

Starting point is 00:24:47 She's like talks about sex the whole time as no other. Yes, it doesn't know what to do when they can't see her. And so I did they okay, I watched the first season. I didn't watch any of this one. In fact, I don't even know if I finished the first season. But could you and I did watch a little bit of that? Do they recap? Cause what I'm always curious about is,

Starting point is 00:25:05 oh, where are they now? Yeah, where are they now? Like, so- None of them are together. There's no way. Did they recap it? Do they tell you what happened? No, I didn't see it.

Starting point is 00:25:12 So, yeah. Yeah, see, I wanna know if they're together still, if they even, even- Well, some of them like imploded almost immediate. Like, at the end of the show, they kind of told like, to, you know, like a couple months later, like, who was still kind of doing well, who wasn't, like, almost all of them were like imploded, it's up for who, you know, like a couple months later, like who was still kind of doing well, who wasn't, like almost all of them were like imploded,

Starting point is 00:25:28 it's up for like maybe two. I mean, I feel like a therapist would tell any normal person that the fact that you would even go on a television show like this. That right away, so on and around. Like they would already tell you like, you're not in a good place to be in a relationship. So the whole concept, like I just,

Starting point is 00:25:44 the whole things flop. It collapses on itself just in that zone. You have a self-selection bias, right? Of who's gonna go on a show? Right, a desperate loser. Genuinely trying to find a wife or a husband. So they already have problems they need to work out. Yeah, and they're not, because they're not genuinely looking for a wife or husband,

Starting point is 00:26:00 they're going on to be on TV. And what they're thinking is, well, I find someone that's exactly. And then they're in the drama of it, the're going on to be on TV. And what they're thinking is, well, a fine one, that's exactly. And then they're in the drama of it, the cameras are on them, they're in the environment, they really wanna feel what they think they feel. So they make themselves feel, so you're now being cynical,

Starting point is 00:26:16 that's how we talk, while we watch the show, as we break the whole thing down. It makes fun of a little bit. Yeah, but you've seen, it's the thing is we know the production end of that, right? And like how they have to like You know build them up like and give them drinks and make sure they say the right thing and so I know

Starting point is 00:26:30 Doug does this I without even asking him He's got to do this because I think I only do it because of him now I'm curious if you guys do this now Katrina makes fun of me because We're now in the media space So we're watching so gross. I'll be I I know it does feel gross saying it, right? So I went on watching something, like I'll break down the set to her, like, oh, they're totally having to shoot all kinds of things. I was watching, I was watching this movie, right?

Starting point is 00:26:57 It was the prequel to the Western one I like. What's the, um, yellow stuff. Thank you, the prequel to that, right? And there's a scene where, and this is like in 1893 or whatever, right? So it's like 1893 or some time around there. And there's a scene where it's nighttime and he's inside the tent with his kids' wife.

Starting point is 00:27:18 And it's completely lit. And like, I just, that would never dawn on me before. I'm like, there's a campfire outside. They're in a tent or there's, there'd be darkness. Yeah, there's no flame in there. Oh, yeah. And it's like, all their faces are so lit.

Starting point is 00:27:32 I'm like, oh my God, they got backlighting over here and they're doing this. It's ruining the mood. Yeah, yeah. I never would do that before, but because of what we're in and I'm around it so much, do you do that, Doug? I do.

Starting point is 00:27:43 Of course you do, right? Absolutely. It's hard to unsee it. It is. And then it kills the moment, because you're like, there's like six dudes right now holding, you know, holding lights over this like romantic moment. Totally.

Starting point is 00:27:54 100%. Every now and then you see the boom mic like come down. It's really bad. No, there was one show. I can't remember it on Netflix. I can't remember what it was, but it was basically a bunch of, I mean, the premise was young, attractive, people going on an island, you told me about this.

Starting point is 00:28:11 Yeah, yeah, yeah. And the goal was, they were gonna hook up. That was when I had COVID. Okay, yeah, and they're like trying to hook up with each other and have sentation island. Some like that, right? Some like that, right? And they're all about partying and hooking up, right? And then they get to, and Jessica and I were watching this,

Starting point is 00:28:24 and we're watching this, this was a while ago. And they meet up. And within a day, the possessiveness starts to happen. Like the dude is flirting with one girl, which is cool. And they're like, oh, and they're talking all sexual, because supposedly they're all, you know, horny and fucking whatever. But then she goes and talks to another guy,

Starting point is 00:28:40 and then the dude becomes jealous, or vice versa. So the girl becomes jealous. Jessica and I are fucking laughing and we're like You know if they made this with a bunch of and this is true now if they made a show like that with a bunch of sexy, horny 40 something year olds that shit would go to sex right away Everybody would have said nobody would give a shit. It's because there were a bunch of 20 year olds If it was a bunch of 40 something year olds that met up on this island they flirt with you. Oh, you think she's hot too cool

Starting point is 00:29:03 It's all you guys all want to do this? That's all right. Well, I know there's definitely like, I mean, just so these games, we saw that, we saw that last week. Remember, we saw that evolution with, you know, it's our generation that grew up with real world, right? And the original one was pure. She's just like biggest loser.

Starting point is 00:29:17 I felt was pure. The first piece of those when they were first kind of testing the idea. That's true. And then what ends up happening is they find out like, oh, they cast people specifically for sure. So yeah, so all those shows, you have to send in a video, you tell your backstory. Here's Ryan. He's a white supremacist. Yeah, right. Here's Johnny. He's BLM activists. Yeah, they're living together. So they totally set that all up. And I've known people that actually have been on those shows. And they'll even tell me like, you know, there's cameras everywhere,

Starting point is 00:29:46 and a lot of times what will happen is, there will be something organically that happens. I can't you like. They'll make them recreated. I know, dude. They'll be like, they'll get up in the morning, they'll be like some sort of a fight. It's time of day.

Starting point is 00:29:56 Yeah, and so they'll be like, hey, it's stage that whole thing, and then they'll make them kind of like fight again, and it's not the real original fight. Do you guys remember the Chappelle show where he made fun of the real world? Oh, no, no, no, no. Okay, so if you guys remember in the real world,

Starting point is 00:30:10 I don't remember what season it was, but there was like, it was a lot of dramas, this is from the MTV one. And there was that one black dude that was a comedian and everybody kicked, they wanted to kick him out. The skinny guy? Yeah, yeah. And they kicked him out because he lost his temper, right?

Starting point is 00:30:23 And Chappelle basically is like, yeah, dude, you put him in a house with a bunch of crazy white people Of course he is. So then what he did is he created the skit where there was the reverse Yeah, and this white dude comes in and they fucking terrorize him and then finally he freaks out and everybody looks at him like man You you're unstable, but this is after they like one of the dude bangs his girl. Yeah, another dude stabs his dad It's such a great It's one of my favorites. So anyway, so so I'm trying something new from MP hormones doc com. Oh, what are you doing? NAD look at you dude. I know

Starting point is 00:30:58 Now you see you give me you give me a doctor Who's gonna? Come on you give me a doctor who Who's gonna make? Who's the, hey, come on. You give me a doctor who's gonna, you know, monitor me and access to things that I'm monitored by a doctor. Yeah. It's like supplements. Yeah. Yeah.

Starting point is 00:31:13 Yeah. So, NAD injections. So, NAD sub-Q, so it's, it's, you inject it, you know, sub-Q, which is like in the fat. Okay, so school me on this because one, I think somebody asked a question one time and I was like, I have no idea what that bullshit is. And then we were reading Tony Robbins' book and he, I think, is a whole chapter dedicated to NAD. So, enlighten me on what do we know about this so far? So, the longevity, now that the studies aren't super clear yet

Starting point is 00:31:40 and one of the challenges is taking it orally, it tends to get destroyed in the gut. So there's a couple of ways people are getting around this. But the way that it's been used in the past was intravenous or injectable, right? Sub-Q, because it bypasses the digestive system wherever. But the longevity benefits.

Starting point is 00:31:59 It increases the length of the telomeres on your DNA, which is an indicator of your bio, I guess your cellular age, it improves mitochondrial function. People will say they have more energy, they feel better, they're less inflamed. Now I've tried supplements, I don't wanna say who, but we've had companies send us, and I felt nothing, I noticed nothing.

Starting point is 00:32:22 So I said, you know what, people keep, especially the biohackers talk so much about NAD and precursors like NMM and other stuff. And then of course Tony Robbins wrote about it in his book. So I said, you know, let me try it. Let me try it. So I just tried it. I haven't had been on it long enough. Okay. But I'll let you guys know. No, it was just like a localized effect or systemic. So is it like a side of injection? Is it like a fact like all yourself? Oh no, it's no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no I mean, those, the, It's twice a week, by the way, in Jackson. And are you supposed to fill anything? Like, should you see increased energy, energy,

Starting point is 00:33:09 Yep, all that stuff. So more energies, better sleep, recovery, just general wellbeing. So we'll see, we'll see if I notice anything from taking it. But I've tried that. I'm already doing the Ibu, Ibu to Moron, which is MK677,

Starting point is 00:33:24 that's a peptide that you take, orally it raises growth hormone. Now I thought I can tell. I thought Ibu to Moron, which is MK677, that's a peptide that you take early at Ray's growth hormone. Now I thought I could tell. I thought I heard you on the phone with either Dr. Renard or Todd talking about potentially putting some stacks together like this, is that happening? Yeah, so the peptide world is very interesting to me.

Starting point is 00:33:38 I don't know a ton about it. I've always been a bit skeptical, mainly because people are, so this is how people will get their peptides typically. Either you go through a doctor and it's usually hormone therapy places that will do it, which that's fine. You're under the supervision of a doctor. They're ensuring that what you're getting is what you're getting.

Starting point is 00:33:58 But a lot of people go online and will get this stuff in this kind of gray market where it's like research chemical. I think that's like research chemical. I think that's a terrible idea. You don't know what you're getting, you don't know if you're taking too much, you don't know what the deal is, they're not very well-studied,

Starting point is 00:34:10 not being monitored, so you don't know how it's actually affecting your body. So that's why I've always stayed away from those types of things. But because I'm being monitored, and I trust these doctors, I try and couple them out. So I butamor and I could tell.

Starting point is 00:34:25 I sleep really good and I have very vivid dreams. And so far it's only been maybe like a couple of weeks that I've been on it, maybe a week and a half. And I think I'm noticing some difference in my skin and my nails. What makes peptides so much safer than the storms? Well, a storm is attaches to the Androgen receptor. Okay. And the goal of a sarm is to act like testosterone, but without some of the side effects of testosterone,

Starting point is 00:34:51 that's the goal. They're very, they haven't been studied very long, and they're a poor substitute for testosterone or anabolic, right? So if you're, if you're going to, if you can get on TRT, like there's no, a sarm with a stupid thing to take. There'd be no reason to take it. If you wanna take a sarm because you don't wanna, because you wanna be like you're on steroids, I think you're even better off going with anabolic

Starting point is 00:35:14 because they've been around for so long. So sarm's to me is weird, it's silly. I'm not a big supporter of them. Now peptides are different. Peptides don't do that. Peptides, there are peptides that increase or improve the ability of your body to recover and heal like BPC 155. I've heard the majority of people that I know that have done it have done it in terms

Starting point is 00:35:35 of like healing processes. Yes. Yes. Yes. Yes. There's also obviously peptides that help release growth hormone. So those are different. Those have been tested. And again, you could be monitored. There's a peptide, I don't remember the name of it, that has been shown to increase sexual desire in men and women. You take it 30 or 45 minutes before.

Starting point is 00:35:56 I don't need any of that, dude. Which is really interesting. But anyway, I am, I'm talking with them about, but here's a cool thing about peptides. You could go to, for example, if you go to mphormonescom and then set up an appointment and talk to them and you don't, you're not going to go on hormone therapy to the stoshal levels of fine, hormones of fine.

Starting point is 00:36:12 You can still go on peptides with them and be monitored and stuff and try that route, which I think is pretty fascinating. Yeah, and is there nothing in the peptide world that has showed any sort of adverse effects? Do we know like as far, like, I know, so arms can be a sketch like we've, and I know there are some people that, oh yeah, I'm fine, but then my eyesight or my sights turning yellow or some show weird, weird stuff like that. Is there anything like that with peptides or they so far the ones that they're

Starting point is 00:36:38 working with pretty safe. And now your, your potential risks would be with what they do. So like if you take something that raises growth hormone, then you may, you want to monitor your blood sugar and your insulin because growth hormone goes up, insulin sensitivity goes down. So if you're prone or predisposed to diabetes or insulin insensitivity,

Starting point is 00:37:00 then you probably don't want to take anything that makes your growth hormone go up. So that would be something like that. But this would be a question I would ask. Yeah, and I'm assuming that, I mean, when you go, at least when you go through a regenerative, like when you go through them, they do your blood work first. That's right. And you ask those questions. I monitor it.

Starting point is 00:37:15 They would tell you, like, oh, you're a candidate for this or no, you're not a candidate for this. Yep. Anyways, speaking of mixing things together, you know what I've been adding to my caffeine stack in the morning? The red juice from organifier. Oh, yeah. Oh, that's fire, bro. With the caffeine. Yeah. Oh, caffeine pills are... I normally use that in replace when I've decided to come... That's the smart way to do it. You're coming off caffeine, do the red juice to help with the side effects. You get some energy. The stupid way, but fun way to do it

Starting point is 00:37:39 is to combine them. And boy, you get so fire. Are they not necessarily counterproductive? It's synergistic. Okay. Because the rodeo in the Red Juice has got mild stimulant effects. So you take that with your normal pre-workout. So whatever pre-workout you do, you probably want less of that when you add the Red Juice.

Starting point is 00:38:00 But it's a bit of a common. Yeah, when I transitioned to more hit style, training, cardiovasculartype training, and you're like, I switch over to Red Juice every time, Dated Always helps with that. You know what was one of my favorite things about trying that when we first got introduced to it? Was actually the pumps.

Starting point is 00:38:17 That's the beetroot powder. The beetroot powder, yeah. I got great pumps from that. Like, as if I was taking the best in-o-explode product that was out there, I got the same type of effect from something natural like that, I thought that was really cool. Well, beetroot powder will raise your nitric oxide

Starting point is 00:38:32 more than citrulline will, which is in pre-workout. So then why aren't most of these like nitric oxide products, why are they not derived from that then, or is it? They're starting to, you're starting to see now, come out more, or they're starting to add it. Situantly does that too, but it might be cheaper. Is it, is it, is it, is it citually or bit-allowing that makes it gives you the, the tingles?

Starting point is 00:38:54 Bit-allowing. Oh, that's the bit-allowing. That doesn't have any, that doesn't increase nitric oxide, but it does reduce the, because I know why they, I know why they put stuff like that in there, to feel. Right? It's just like the bubbles in the shampoo and the toothpaste, they ain't doing shit for your hair or for your teeth, but it feels like it is. Speaking of which, back to the NAD,

Starting point is 00:39:09 you know what raises NAD in your body? Nice and, but you don't wanna take big dose of nice and, you ever done that before? Yeah, no. Terrorists are sweating so. No, thanks, yeah, sweat in my balls, no. Oh, I looked like a lobster. Oh, by the way, a lot of pre-workouts use that as like a hack,

Starting point is 00:39:24 right? I know. Like you take nice and then all of a sudden, within 20 minutes, you're way, a lot of pre-workouts use that as like a hack, right? I know. Like, you take niacin and then all of a sudden within 20 minutes, you're sweating, you think your pre-workout's so amazing, but it's just the niacin. Totally. Hey, I want to ask you, Justin. I overheard you talking to, I don't remember who it was on staff, but you were talking about the supplies that you're getting for, your dog from public goods.

Starting point is 00:39:40 Yeah. Are you all public goods with that stuff? Yeah, I switched over to public goods, like just random stuff like you know dog shampoo and for treats and So I usually give them some treats to try and retrain them So like dude behaviors it changes all the time if we leave them too long They're like we go on trips and things we come back it's almost like you're starting over again And so I've been working with especially my my whimerainer who's just like high strong. So I'm always having to kind of train him

Starting point is 00:40:09 and I get treats to help with that. But also to around my property, I don't know what it is about this season, but there's just ticks everywhere. And maybe it's because of like there's so many deer that come through because of the, there's so many deer that come through because of the fruit and things on my property. But every time he goes out and he runs through the woods

Starting point is 00:40:31 and everything, he comes back, he's got ticks on them. And so I'm like, pulling them off and then I'm throwing them in the shower and I'm looking at, you know, so I'm just like going through shampoo, like crazy, it seems. I don't know, they even, they have dog shampoo in there? They do. Do they have everything? I know, brother, I know, I went through that and just saw it. I don't know, they even, they have dog shampoo in there. They do. Do they have everything?

Starting point is 00:40:45 I know, brother. I know, I went through that and just saw it. I have to get better about every time I'm looking for something to just go there first because every time I've looked for, I'm like, should they have this too? You know, it's funny, we pay attention to the chemicals and shit in our products for ourselves.

Starting point is 00:40:58 You ever look at like traditional dog shampoos and dog food and stuff like that? So much less regulated. I mean, they're getting better now, but that's like a marketing point, right? Like for animals, they're always like, oh, we don't, but the standard is really bad. Well, it's getting better though,

Starting point is 00:41:14 because that's, I mean, look at the way we are with our pets today, they're just compared to 20 years ago. That's true. I mean, that's true. I mean, I remember when I was a kid, if the dog was sick, my dad was like, oh, let him eat some grass.

Starting point is 00:41:25 Oh, yeah, I know. It's like commonplace for them to have a bunch of tumors. And like, you know, cat was common. You're just like, you know, outside, you know, I'm saying? That's true. I think it's just what richer, right? We're wealthier, people are wealthier now. Oh, yeah.

Starting point is 00:41:36 So they treat their dogs. No, totally. I mean, and how many places could you, like now it's like, especially when you go places like in LA or, I mean, grocery stores allow dogs walking around. How many people don't even walk their dogs in there? They carry them. Yeah, I see it all the time.

Starting point is 00:41:49 It's like, it's a weirdest thing. It's a carry the dog everywhere. What are you doing? I blame the Kardashians for that. Or a baby carriage? Yeah, they're pushing the dog in. It's not a baby. Was it when you guys on the plane next to someone

Starting point is 00:41:58 with like a little dog? Who was that? That was me. Oh, it was you, right? Like Doug got on the plane. I heard the bag was like moving or something. I was like, whoa, what's me. Oh, it was you right some way like Doug get on the plane I heard like like like the bag was like moving or something like whoa What's in the back? Somewhere he was fine. What kind of dog was it, you know it was a

Starting point is 00:42:12 Multiple I think it's a multi-sputle mix. Oh, it's cute dog The dog came out at the end of the flight looks a lot like our dog. I was gonna say yeah, yeah, except for a lot bigger Well, I was just an hour you. You and Adam have a dog together. Yes. If you have a place, I feel like you guys are so weird. No, Brianna's dog. Bella, yes. Hey, look, do you want to have a home gym

Starting point is 00:42:35 but hate the kind of equipment they sell for home gyms? It's crap, right? Try PRX performance. PRX makes commercial grade home gym equipment. But here's the best part. They consider the fact that most people just don't have tons of space. So for example, they have squat racks, super sturdy, super quality, but they fold into the wall.

Starting point is 00:42:55 Literally, you'd say six inches off the wall, then you pull it off the wall, very stable like squat bench overhead press. They have benches that fold in the wall. They have weights and weight racks that go into the wall. Great quality, amazing stuff. We have our whole studio here outfitted with PRX. Oh, and by the way, you could do payment plans, right? So if you want to pay monthly, like you're going to a gym, except you own this gym, you can do that. So go check them out. Head over to PRXperformance.com, forward slash, mind pump, and you'll get 5% off. All right, here comes the rest of the show.

Starting point is 00:43:25 First question is from P. Erickson Live. What, why do you recommend Prime and Prime Pro as the best programs for trainers working with clients? Wow. Yeah, that's a good question. So let's change the question a little bit just so people who don't have the programs or maybe not familiar with them

Starting point is 00:43:40 kind of understand why a little bit. Why would you recommend correctional exercise based programs for trainers? Or why would those be the most important? Well, mainly because correctional exercise, which really refers to exercise that helps somebody move better, reduces poor recruitment patterns, helps them connect better to muscles,

Starting point is 00:44:01 they may not be very well connected to. All those things, by the way, individualized, right? So, because everybody's a little different. When you do that for someone, regardless of their goal, regardless of the way they train, they're gonna do better. So if they're an endurance athlete, they're gonna perform better if they're there

Starting point is 00:44:17 for longevity, they're gonna do better if they're trying to build muscle or strength, they're gonna do better. That's the one consistent thing that you should find in any program regardless of the person or the goal. And of course, it needs to be individualized because what could be correctional for one person could be a waste of time for another or maybe even make an issue worse for them. But that being said, you know, prime and prime pro are correctional exercise based programs.

Starting point is 00:44:42 So it doesn't matter what your clients goals are, how you're training them. You want to incorporate that into the routine and maximize whatever it is that they're looking at. You get to consider the structural integrity of the entire body. Like what are we building on top of? A lot of times like we as trainers, I mean the first thing we want to find is any kind of imbalance any kind of glaring type of dysfunction that we can address. So that way, if not immediately alleviate pain, at least prevent it from happening in the future and be able to set them on the right foot, going forward towards their goal. So, and you can do this a lot of times simultaneously with whatever fat loss goal, whatever muscle building goal they have. But I mean, really this is the basis of our value

Starting point is 00:45:29 is to be able to address these issues and these imbalances. So that way, they can move properly and also be able to accomplish goals and keep that going and keep that longevity in their program. One of the single best or most important certifications that I ever received was the correct, the corrective exercise specialist.

Starting point is 00:45:54 And unfortunately for me, that was one of my last ones I did. I think it was like number seven or eight that I did. And all the ones that I did before that didn't even come close to providing us much value as the corrective exercise specialist certification did for me. And it was because what I realized in SAU you were alluding to this is that every single one of my clients needs this. I don't care if you're in great shape and athlete, especially athletes, right?

Starting point is 00:46:22 There's some of the most dysfunctional clients were actually somebody who was an athlete for many years. But even more importantly, at that point, I knew how to do a squat assessment because I went through NASM. So NASM taught like the fundamental squat assessment. But to be completely honest, like I wasn't great at what to go from there. So I do a squat assessment and then I'd see,

Starting point is 00:46:43 oh, their arms fall forward, their knees cave in. And we had a little shark to be like, oh, this is wrong, this is wrong. But then from there, I wasn't really qualified to build a routine around, to correct it, to fix it, to help them. And yet everybody that I ever did a squat assessment had some sort of breakdown, if not a ton of breakdown,

Starting point is 00:47:03 which by the way, prime is our version of the squat assessment. We actually have a squat assessment in there. We have the overhead assessment and then we have the windmill or rotational assessment in there. We bolstered what we thought was the most ideal assessment. As a trainer, here you have, which is one of the things that you do with every single client is assessment, right? It should be every first session,

Starting point is 00:47:26 should be every potential client. So if you offer a free opportunity to meet you, you should be going through some sort of an assessment process, which is maps prime. So, and then from there, you're going to point out to this client, regardless of their goals, build muscle, lose body fat, overall health, get rid of pain, no matter what their goal is, you're going to assess them and then point them in the right direction to correct

Starting point is 00:47:48 any of these deviations that you see, which is now prime and prime pro because prime pro goes even deeper with every single joint. And then this also made sales way easier for me. So once I had this tool in my tool belt, I became a much better trainer at helping my clients and then it actually became even easier to sell clients because I now have the knowledge to be able to break somebody down just by seeing them squat or doing overhead press and then be able to tell them, oh my God, this is what's going on with you. And you've said this before, I think, Sal on the show, a client thinks you're a magician

Starting point is 00:48:26 when you can have them just do a body weight squat and then go, oh, did you have an injury to your left knee? And they go, oh my God, I had surgery on that like 20 years ago. How did you know that? Well, what I know is that- Did you ever have neck pain? Like, what do you tell? Well, how I know is that your body has been overcompensating

Starting point is 00:48:43 on the opposite side, because it moved away from the pain for so many years, which has caused us in balance in your body. And I'm sure you have low chronic pain here and here, and you can start pointing all this stuff out, and you look like a genius. And not only that, but then I could go take them on the floor, in which, by the way, is in prime and prime pro, the movements to address these issues,

Starting point is 00:49:02 and show them like relief instantly. Immediately, you can get them to move better by showing life changing for somebody. Yeah, and I'm sure this question's mostly directed at me because I know I passionately say you are stupid if you are a trainer and you don't own these two programs. It is literally all of our certifications that we've accumulated over all of our years

Starting point is 00:49:23 plus our experience wrapped into how would I assess a client on day one? What tools would I need to set a program up to address any and everybody that will come my way? Those are those two programs. There's two main ways that you could pick an exercise for your body, right? One way is the easy, I don't want to say easy, but the more common way, which is what part of my body do I want to deviate? Well, yeah, what do I want to, how do I want to look, right? The other way is what's the

Starting point is 00:49:51 best exercise that's going to help me move better, okay? And they're both, they're both valuable, but the move better I'll argue is even more valuable because without moving better over time, you start to lose the aesthetics as well. You start to look worse because you're not moving well because you can't activate muscles best. So I'll give you a silly example. If someone has really bad forward shoulder, like really bad forward shoulder,

Starting point is 00:50:12 and it's time to do a back exercise, I can choose a pull down or I can choose a cable row, right? The cable row is going to be far more appropriate for a person really bad forward shoulder than a pull down because a pull down might actually make the forward shoulder worse, which then can cause shoulder pain neck pain and lots of other issues By the way, you can go we we went through some of the most important parts of these programs and Teach you and walk you through and you can follow along doing yourself so you can experience for yourself

Starting point is 00:50:39 for free so you can go to Maps prime webinar dot com and you can go to primeprowebinar.com. They're totally free. Justin is in one teaching you how to do the assessment and the movements associated with each assessment and Adam is in the other one showing you some of his favorite correctional exercise movements and you follow along do them and they're free and they're extremely valuable. So I recommend everybody go check those out. Yeah, one more point just for the personal trainer and the ad values. A lot of times, like we don't have control of what a lot of our clients do outside of the gym. And I think that this addresses a lot of things that they can work on, you know, besides what you're

Starting point is 00:51:17 working on in terms of like muscular development and all these other like specific goals they have with that time frame that they have with you and the gym. So now we can build established rituals that will alleviate pain, we'll present them in better posture and we'll get them to move better and everything else while they come back and visit you. So that way, they can really have an effective use of time. This is literally for everybody, and there's this misunderstanding that the correctional work or correctional exercises for old people or injuries or only people at problems, but a good trainer will be able,

Starting point is 00:51:55 so the most common two primary goals, build muscle or burn body fat. You do that, do you do it's better with if you have bad fat? That's right, and you can program both. You can build a routine that is going to build muscle and or help you with part of that. And I'll argue if you don't include the individualized correctional stuff, you'll build less muscle. That's right.

Starting point is 00:52:13 You won't do it as fast. That's why this, learning this was so pivotal, I think, for my career as a trainer, both like helping my clients and then also being able to sell and be able to get more clients like which is obviously important for trainers. So major selling points. Yeah, so yeah, if you still don't have this and you're a trainer, like it'll be one of the single most important investments that you'll ever make as far as helping you with your training.

Starting point is 00:52:40 Next question is from Claymation14. What are the benefits of doing front squats versus back squats? That is a very different feel in the exercise. At back squat, you're gonna get more forward lean. You're gonna get more of the posterior chain, some more glutes, maybe more hamstring. You can probably squat more with a back squat. Most people can.

Starting point is 00:53:01 A front squat is gonna make you more upright. You're gonna get more knee, flexion, and extension, more quads work. And you can feel it. You'll feel one more in the quads, one more in the glutes. They're both pretty quad intensive, but that's the bigger difference. And then core activation is very different

Starting point is 00:53:18 in both exercise. The core is very active in both movement. I feel more low back in the back squat and more core in the back squat and more core in the front squat. And I think they're both exceptional exercises. I know a lot of people do back squats, don't do front squats. I think that's a big mistake. They're different exercises. Yeah. I mean, it's that simple. It's like, it's not either or, or, you know, which one's better so much. It's like, and I know this is an extreme

Starting point is 00:53:42 example, but it's like saying squats and bench press. Why squats? Why bench press? It's like, well, both. They both have tremendous value in your routine. You're also, front squats require more shoulder mobility, just to be able to do them too. So they're different movements. They both add tremendous value. Programming it, you can program front squats and back squats in the same routine in the same cycle I've done times where I'm really focused on the back squat and like my whole Cycle you know or phase is all back squat and then the next cycle is all front squat and I try and prevent so There's not like you you have to do it a certain way, but they're they're both such valuable

Starting point is 00:54:21 movements and exercises or Programming like you have to have it, I think, in a routine, how you put it in there is up to you. Yeah, I think the back squat gets a lot more glory, mainly because the emphasis of trying to activate your posterior chain, because we just don't naturally focus on the posterior chain throughout our daily movement and habits throughout the day.

Starting point is 00:54:42 So it's very important to strengthen your posterior chain. However, the front squat is very translatable to any kind of functional feet that you're going to face throughout the day, picking objects up in front of you and having that load and being strong in that is very important. So it's a great exercise. I also found it as a good tool to teach proper squatting

Starting point is 00:55:04 mechanics. I found that getting a good tool to teach proper squatting mechanics. I found that getting a client to do a front squat or a goblet squat is your first do that forward lean. That's what I mean. So because everybody I'm doing the broomstick. I haven't put that right. So most people have a tendency to fall forward when they do a back squat and then you have it loaded on your back so it promotes that even more and if you don't have good mechanics you don't understand the exercise very well. It can be a challenge for a trainer to get a client to mimic back so it promotes that even more and if you don't have good mechanics you don't understand the exercise very well. It can be a challenge for a trainer to get a client to mimic that.

Starting point is 00:55:30 An easy kind of hack for a trainer to get a client into better squat form is to teach the front squat or a goblet squat first so they kind of get that chest high upright good posture and breaking at the knees and the hips at the same time. They'll learn that I think easier, most clients, easier on a front squat first with lightweight and then progress them to a back squat. So that's a small little trainer hack for the trainers that are listening. A lot of times I will teach, like how we talk about, I teach now or later on in my career started to learn that teaching an incline bench press was actually easier to get clients

Starting point is 00:56:04 in the better form because it promotes just better posture for benching. And the in-client that it does is a flat bench, I feel the same way about a front squat, a front squat teaches better mechanics to a newbie to get them ready for a back squat. I always start with start clients with front squats before we do back squats. Next question is from Wesley 7.62. What is the difference between doing a lift and actually practicing a lift? So this probably means what's the difference between

Starting point is 00:56:30 I guess working out with a lift and practicing a lift. Okay, working out with a lift is the goal is typically fatigue intensity. I'm training my legs, I'm training my back, I'm training my shoulders. Practicing a lift is all about viewing it as a skill. Like I'm trying to get better at this particular movement. And so that typically looks like less intensity, lighter weight,

Starting point is 00:56:55 very slow. Emphasis on form and technique and frequency, practicing some, if you want to practice, if you want to get good, it's something to practice it, you're better off practicing it daily, right, rather than infrequently. If you go super hard, you can't practice daily. So there's some differences between the two.

Starting point is 00:57:13 Now I found, and this was something I figured out a while ago, when it came to my clients, my everyday average people clients, I would train them twice a week with me, and then they would do stuff on their own. Now I couldn't monitor them on their own,. I noticed that when I'd give them exercises, they'd often, sometimes they'd come back and they'd be a little tweaked or hurt. I was in there to monitor them. I realized it was because they were working out without me. I said, you know what, let's do this instead. John, why don't you, instead of doing this

Starting point is 00:57:42 workout with these four exercises, I want you to go to the gym and practice them. Just get really good at them. So go to the gym and just practice the skill of the exercises, and then I'll see you again on Thursday. And lo and behold, people started to train properly on their own. It worked out better. They got better results.

Starting point is 00:57:57 They got stronger. They didn't hurt themselves and overdo it. And it was because they weren't so focused on how pumped and sore they could get, but rather the perfection of the technique and the skill. So that's what practicing a lift really is. I think a lot of times like momentum really sort of takes you outside of all the little nuances of things that are going on in terms of, you know, where I'm losing tension in my muscles, where, you know, my limbs,

Starting point is 00:58:23 whether my knees are traveling outward, whether I'm in good posture, like you really do have to pay attention to a lot of things initially, until you're really good at it, and you're really proficient in those movement patterns. And that takes a lot of practice to be able to program that into your subconscious,

Starting point is 00:58:42 where you could just naturally feel those things get away from you and you can adjust on the fly. And so to be able to, and then when I say slow, that's really just to slow down to be able to pay attention and really hyper-focusing on what your joints are doing, what your body is providing feedback wise, and start to gradually move through it with smooth cadence and good mechanics. Then if you can work your way through even power type movements where you're using a lot of speed and acceleration, but it all takes that hyper focus and that's what the practice is all about.

Starting point is 00:59:22 An example of what the mindset would look like going into a workout for me if I'm gonna go in to lift versus going into practice. Let's use squats as an example. So a basic programming, there's exceptions to rule, but let's just say typical programming for squats is gonna be three, four, five sets, and you're gonna be working in the rep range

Starting point is 00:59:43 of one to 20 somewhere in that. That would be, and I'm working on it. And I'm gonna move a load that's gonna be challenging, relatively difficult for me regardless of wherever, if that's going into workout to lift. Now, let's say I did that on Monday, and I want to practice my Squasket better, so I'm coming back in again on Wednesday,

Starting point is 00:59:59 I'm still maybe even a little sore from that. My practice might look like 10 sets at really, really light. Maybe a hundred pounds or 135 pounds I'm moving. And I'm gonna do higher reps and I'm just gonna, or maybe I'm gonna do five reps, but I'm gonna slow it way down and feel my feet and pay attention to my knees at the bottom and work with a load that is so easy

Starting point is 01:00:20 that I can slow the reps way down or pause in them or do 10 sets and not do a lot of damage. So that's a practicing mindset for the same exercise versus going into it like I'm lifting or trying to. Yeah, most people we better off practicing more often than not and training a little less often. That would be best for it.

Starting point is 01:00:40 It's like you have a mountain bike, you want to race your mountain bike in a competition. You don't go and you don't have any experience. So, you should just go practice a lot rather than going and racing because you'll hurt yourself and that can be as fast. And the more you practice, the better you're going to compete, right? The more natural it's going to be. This is true for practicing the skill of resistance training too. The more you practice, the better the workouts are going to be, right?

Starting point is 01:01:04 So, that's why this should never end. But for most people, if 70 to 80% of the time you end the gym, you just practice your lifts and 20% of the time you actually train, you'd get better results over the long term than someone who did the reverse. I love that message because I think it's so opposite of what we hear in our story. Totally opposite. In our space, it's so, if it's not intensive, that's right. We push the intense message so much, and I think that's why we came out with that countering that.

Starting point is 01:01:30 It's not that intensity has a major factor with building muscle and it has tremendous value, but I also think that it's abused. I think that messaging that, if you didn't have an intense workout then it wasn't a great workout or you didn't get much bang for your buck out of it. And it's so not true.

Starting point is 01:01:46 In fact, I agree with you, so I think that if you spend 80% of your time just practicing and only 20% of the time training intensely, I'm willing to bet you're gonna get better results from the person who was training 80% intensely and only practicing 20% of the time. Next question is from Sally Samad 100. Can you drink protein shakes and

Starting point is 01:02:07 creatine together after training or should they be taken at different times of the day? No, don't ever combine the two. Yeah, the universe will explode. Your muscles actually go inside your cross streams. Actually, great combination. So, I've always found it interesting not a lot of protein powders just include that. They used to. Yeah, phosphagain, which was EAS's protein shake, included creatine.

Starting point is 01:02:34 I think it's because creatine is now so common that people probably already supplement with it, so they want protein, they want protein. Right, or I bet because you put the creatine in there, you would have to boost the price of the protein powder and then people would probably just not buy it because they'd look at that. Now, now, creatine is relatively well absorbed

Starting point is 01:02:51 by most people, but there are things you can do to increase its absorption and its effectiveness. And one of them is spike insulin. And there's a few different ways you could spike insulin. One is easy with like dextrose or sugar. Protein powders actually do this. So way protein in particular, because of its quick absorption rate,

Starting point is 01:03:10 you'll see a spike in insulin. And so that probably is going to increase the absorption of creatine. Creatine is great to take before or after your workout too. You wanna around the workout, that's gonna increase its absorption and effectiveness. And then there's other ways you can increase the absorption of creatine.

Starting point is 01:03:28 You can add sodium. So sodium helps the body uptake creatine. So I like to do, I like to throw it in my element T when I add it with water because that's got some sodium in there. And then alpha-lipolic acid is a compound that you can take that'll help increase

Starting point is 01:03:46 its absorption. Does this make a huge difference? No, not a huge difference. But if you're like a real fitness fanatic and you're real consistent and you really want to maximize everything you do, then I think it's, you know, with your post workout shake, if you have protein, throw five grams of cratine in there and take it, and you'll increase its absorption over just taking it at any other times of the day. Look, if you like our information, head over to MindPumpFree.com, and check out all of our guides. We have guides that can help you with almost any fitness or health goal. You can also find this on social media.

Starting point is 01:04:18 So Justin and Adam are both on Instagram, so Justin is at MindPump, Justin. Adam is at MindPump, Adam. You can find me on Twitter. I got kicked off Instagram because my content is so fire. But you can find me on Twitter now at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic.

Starting point is 01:04:51 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 sour, animal, and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

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Mind Pump: Raw Fitness Truth - 1763: The Benefits of Front Squats Vs. Back Squats, the Importance of Practicing Lifts, Adding Creatine to Protein Shakes & More

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