Mind Pump: Raw Fitness Truth - 178: Muscle memory, slow & fast twitch muscle fibers, training for hypertrophy & strength & MORE

Episode Date: November 4, 2015

In this week's Q&A, Sal, Adam & Justin answer Pump Head questions about muscle memory, the difference between slow and fast twitch muscle fibers, whether swimming off days is considered cardio or rest, transitioning from a highly active job to a sedentary job, clients that are looking for personal counseling rather than results in gym and the best set and rep range for strength and hypertrophy. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

Hey guys, Doug's been hammering. He wants to tell us something. Go ahead, Doug. Yeah, I'm really big into these reviews. You know, in the past two months, we've had about 100 reviews. Really? That is awesome. Yeah, past two or three months.

That's great. Yeah. And we want more. OK. And what is doing is pushing us up the chart for the iTunes. Well, what are we going to give them? We're trying to climb. Let's buy some reviews.

That's what we're doing, really. We're buying some reviews by giving out these beautiful t-shirts. I'm in the list. How do they win one? They'll come here for turnity. It does. You know what, Nate talks.

No, we're gonna do a weekly review. So weekly contest? A weekly contest. So every week we're gonna give out a shirt for the best review. Yeah, every week. So you know, some weeks we only get one or two reviews. So if you're the only one, you get one for sure.

You get one no matter what you're guaranteed. No matter what. So you go on iTunes, search for Mind Pump, leave a review, five star, make it an awesome one. If we like it, free t-shirt. Yes. Every week, every week we're giving this run from Monday to Monday. Every week. Monday to Monday. So we'll announce next week our first winner and then we'll start the whole thing

all over again. And every week on Mondays somebody is getting a t-shirt. Give us some shirts out. Yeah. Oh, yeah. You get a t-shirt straight from your t-shirts and you get a t-shirt. Straight from the chimp. You can all get t-shirts if you don't leave us a review. Do not say that Tim and his badass leather jacket, right? Yeah, don't say that to me. He's the soul. He's the soul. If you want to pump your body and expand your mind, there's only one place to go.

Mind, mind, up, with your hosts. Salda Stefano, Adam Sch Schaefer and Justin Andrews Do you guys do any voice impressions of anything? You just you just want to do one go ahead Trying to like don't do something is annoying You know what is it? Yeah, I'm so right You know what you want to, is it Kermit? Yeah, Kermit's the best.

So, right, that's right. It's so creepy. It is creepy. I'm such a jitter on my ex-sass. Dude, that's all I can do. I don't have any talents like that. Oh well, no, not my talent. Hey, so Halloween just happened.

And I thought this was pretty crazy. So take off your mask already. Oh, yeah, that was brought to you by Joe. What? Fuck you, boss. Bro, the second grade called in with a joke back. Well, whatever. So, uh, eyes, eyes do fit this. Yeah. And I think maybe maybe as parents, maybe you guys, I don't know if this is in your neighborhood. Do you guys have the, um, do you guys have a neighborhood watch thing?

Like called like next door or whatever with that? Do you guys, does your neighborhood do that? No. Okay. So it's, we have that in our neighborhood. You have a neighborhood watch? No, it's called, it's called a next door. it's called next door and there's actually an app for this. Also, I know the swingers club kind of. What it is is you get our next door.

One is just basically a group email that you know, that once every couple months were that they all meet together and talk about neighborhood watch stuff. And if there's anything going on like literally if there is like a strange card that's been in the neighborhood, it'll be up on there. You know, hey, there's this orange pick up on this street. Have they said anything about me? They have actually. What did they say?

Yeah, they said this weird skinny looking Italian guy that stands out scarlet way in my address all the time. Yeah. And his boxer briefs. That's kind of weird. Okay, now I know you're lying. Okay, now I know you're lying. You know, we're bugs are, I know we're boxer briefs. That's kind of weird. Okay. Now I know you're lying. Okay. Now I know you're lying You know where bugs are more boxer briefs. You should have said fruity, you know, yeah, yeah

Bro, you know what's funny bikini. I even think hold on a second. What color? No, what do you know? Lime greed rolling at the light green line green That's sexy. Oh my God. It is. Wow. So I'm trying to help you guys out here because you have children. Um, maybe I will. All right.

Hello there. I don't know your wizard on raising children. Yeah, tell me. Tell me more of faster. Yeah, yeah. Huh. I get laid in. I know everything about having kids.

Pretty much here. Boom. Um, so this next door thing, right, where they let you guys know about the neighborhood of the SNS. So last gatos did this You could get on there and every house in this whole area Would tell would post what they would be giving out for for Halloween So you knew what house was giving what and so like you know, oh these will be oh really to get on the next door

These will be gluten free. These will be will be heading out these type of candies and so like you know these will be oh really they get on the next door These will be gluten free. These will be we'll be heading out these type of candies here and like you know So like they would like you know what I'm gonna do and Santa Cruz like that's pretty hippie parts I asked you to hand out weed Here's our granny House number 497. They have a city of some girls cow cookie there green crack is right around the corner over here So I see the great Part of Arleigh Brown was right part of me's like that's awesome that they do that because there's a lot of kids with allergies nowadays and part of me's like What is going on in the world?

You know I'm I'm proud of these intolerances are I know they're just weird. I know you guys would be torn I need just like I was so annoying. You can't have peanuts anywhere When I first excited they talked about that. They some people were like do you have a blue pumpkin in front of your house? It means not free. Did you know that no? No people put a blue? Yes If people put a blue pumpkin in front of the house it means that it's a nut free house Hey, man, it's not funny, dude. No, I know it's it's real We can still joke about it. It's not. Hey man, it's not funny dude. No, I know it's real. We can still joke about it.

It's not funny making funny kids. What? Whoa, I just feel like a bad. I just feel like an asshole. No, I knew it's all. I knew it by the way. I've learned from Adam. I know how to do that good about this, Adam.

You just shut me down. I know the big people feel like assholes. Fuck. Stealing my moves. Okay, I'm back. I knew you guys would be torn on that. That's why I brought it up. I knew that it was, when I heard it, I was like,

oh, that's kind of cool. That's kind of weird. It's like a little bit of both. That is a little crazy to me. We got into that point where, you know. Would you see, too, that I guess somewhere in the East Coast, they had like these needles they found in cookies. What?

Yeah. Like somebody had put like needles in their treats. Did you know that no one does that? Okay, did you know that no child has ever died from Kenya, from Hullawain? It's all bullshit, did you know that? Never. Cause they find it.

No, because I went out, so on Facebook, I guarantee you guys have saw this. People were find it. No, because I went out, it's so on Facebook. I guarantee you guys have saw, you guys saw this. People were sharing it on Facebook. Look out for these, these funny looking shape candies because they're not candy, they're ecstasy. People will be throwing ecstasy and some people. Nobody's gonna fucking throw their expensive ass drugs. Yeah, yeah, yeah.

Just to mess with them. Who the fuck? Yeah. Hey guys, hey you know what I want to do with this exit? Let's take it and go to a rape. No, no, no, I got a better idea. Let's give it away. Let's give it away.

So the fuck I just spent 100 bucks. Let's put a thousand. You know, neighborhood kids. Let's spend $2,000. I was paying like 20 years in the state penitentiary. And nobody who does drugs giving their drugs away for no reason. It just not.

It just happened for that shit. No, it's not your kids. Nobody's just giving away their heroin, you know what I mean? It's true. It's kind of valuable. All right, Doug. Bring it. It is question time.

Hit it. Yeah. I have a question for you. It takes you to make a thing all right. I want to question. I wanted to interrupt Doug. What's up? What's on your guys' playlist these days?

What do you get today? It takes you to make it out of sight. All right, let me see what I just not one of them. My playlist, let's see, I just worked out earlier. I will, how does it sound? How does it sound? I will play the song on right here. Well, I didn't know you don't need to do that.

Yeah, it's a song, too. I don't need to do that. Sure, sure. Yeah. Yeah. Land of God. Yeah, Red Man. It's a great one.

That's that was what I worked out to today. Yeah, my ultimate favorite is rage against the machine bulls on parade. Yeah, I love that one. That makes me want to punch everyone in the face. Yes. And Rob zombies pretty good too. Those are typically I'll kill switch engage. love that a little Norma Jean. I had a little thrice. Oh, I was like dying. Yes. And what else was it? I just, oh, and a, uh, uh, royal blood.

I like them for real. Slippin' out. You like Slippin' out? Slippin' out's cool. Slippin' out's pretty good. I mean, if I finger death punch. Yeah, they're cool too. Yeah.

System of a down. System of a down. That was the other one actually I had that're death punch. Yeah, they're cool too. Yeah. System of a down. System of a down. That was the other one actually I had that on there too. God, I feel like mine's like church music compared to you guys. What do you have on your cheek? We have. He's got me to church. He's on air supply.

No, I'm getting down to some Inter Sandman Metallica. That's good. Oh yeah. It's classic. Saliva. Come call me that sick puppies Egypt central we're the ones that pop people

Yes, and Maryland Maryland Manson Yeah, see we're dark, you know, we all listen to happy beans Doug. What do you work out to? Yeah, that's a great question. Sometimes. Thanks. That's a great question. I work out to whatever they're playing. Oh, you don't wear headphones? I don't wear headphones. What, you mean to tell me, you guys have been training for this long and you haven't introduced him the difference of when you put to do.

Why, when I was a trainer, you couldn't wear headphones. You had to listen to my instructions. See? If you were my trainer, I would get extra big items. Dude, if it probably listens to Sal's Matt's presentation for the 19-9 tier. If you're so much buffed her. So you just listen to the gym music, which is shit.

Yeah, it is for the most part. And then there's some days where it's very slow. Like in the mornings it's terrible. All right, so let me ask you this. We are gonna make him a little at this. Let me get him some good beats headphones. No, we are serious. We're gonna sit in the next.

Don't stand old. If you listen to Lamb of God, he might not like it. What about this, Doug? If you had to pick what's a Gord B. What's a Gord B? What's in his car? What's in your car right now? Yannis, he listens to Yannis.

I don't listen to that. I'm just kidding. No, you know, honestly, I've been listening to some of Michael Bolton. You guys have been recommending and some of the guys on the music that's been recommended on the forum. I'm sort of getting into some of the key art.

Rage it, gets some machine and that type of thing. For sure. I like that. Oh really? I do. I like that type of, let's say, it brings him back to his old fighting days. It helps.

Yeah, it helps bring back that beast. It's fighting days. Well, you know, I've been introduced to a lot of new music since I've been hanging out with you guys. Like House of Pain and other things like that. I've been getting into all lot of new music since I've been hanging out with you guys like house of pain and other things like that I'm getting into all this stuff, you know, you know what you guys we need to stop we need to stop We're gonna encourage the violence in me big any suppresses we can't encourage There's violence. Yeah, yeah, it's like you need to listen to that's true relaxing music. Yes, I'm like sorry I listen to this some like

You need to listen to that. That's true. Relaxing music. Yes, I'm like, Saturday. Listen to this song like Snora Jones the other day, right? So, was that you? Snora Jones. She's just, she just makes it to her. She's got a beautiful voice, but it's, it's Snora Jones.

I don't work out to Nora Jones. Okay. I do other things in Nora Jones. Oh. Yeah. Yeah. Well, me and Kenny G, we're like, Spedoodish, Bedond do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do I'm looking at right now. What is it? Yeah, we actually started Justin. Well, she likes Celtic.

No, yeah. Celtic. I mean, she loves Madonna and all that fun nonsense. But, you know, she also likes a lot of rock like I like. She likes you too. She likes you too. She likes you too. She loves you too, actually.

Yeah, we all went to concerts. That was like one of her favorite things. That's what we've ever. Best concert ever. Yeah, dude, it was sick. My wife will listen to, in Rican Glessias. She'll listen to anything with a Latin flavor to it and then she'll get all like, I love this song.

Yeah, I ain't. She'll start like shaking her hips and dancing and I can't like it because I get jealous. Like fucking kick his ass right now for making you look like that. Because dude, it's another dude. You know what, you need to take your salsa dance. It's another dude. That's what it sounds like to me.

No, she was my wife. Dude, hey bro, you better dominate that space. Listen, I've been reek as I was shaking his bond bond. Yes, he's coming if I'm going. I'm going to shake my bond bond harder. You better be careful who you tell the go fucking salsa dance. But you're coming with me. My sister drug me to one of those.

So the last time we went visit my sister you're a real good on your moves. I'll help you. Can we make a thing they maybe go to this group thing and we all and there's like 50 people and you had to go it was like this group teach to teach you and then after they teach you right they partner you up and you start going which is fine when you first start because I'm with my girl and okay I'm you know so I don't mind looking at your full of my girl but then then after you do the first minute with her, they're like, okay, now we're gonna do round robin and you're gonna be the men are all on the outside all the women on the inside.

And then I had a dance with everybody. So these strangers, I don't even know, they're like I'm dancing, I'm like, a horrible dancer can't do salsa whatsoever. I'm most certainly not being taught in a group setting the very first time. And I got to dance all these moves that was, oh bro, it was so embarrassing.

Challenging. Everybody but me had a good time I only I only break dance everything else for you oh yeah you always bring the only pop and box I just pop pop and lock actually actually people you like all those the songs that like they tell you exactly what to do I do the right I fucking hate that. So your girl's like, hate that music. Dude, she'll listen to Latin music, Italian music, any kind of music that makes, that's kind of sexy. That makes me jealous. That's just listening to.

I'm like, don't fucking listen to that shit. You don't have a tiny bro. You need to like, just dominate that area and then you'll feel great. You know what I mean? Justin's sexually repressed. Can you tell? He's like, what? He's like, you gotta hit it. You know what I mean? Justin's sexually repressed. Can you tell? You got to hit it.

You just got to do it. I'm just saying. I'm saying you get like that's what it is then I'm oh you know. See like it's coming out. Because you know what it was like. It's just like how I felt like the whole magic mic thing like that came out. I was like God you know it like you're going to go all your girlfriends above that's great. Well I almost thought about, you know, like you're gonna go all your girlfriends and blah blah, that's great.

Well, I almost thought about like, you know, I'm gonna just start dancing like that. You know, that's what I got to do. Do you know how to do it? Some of them. Actually, I just as a good dancer, I could tell. You could tell. I could tell.

You could tell by the way it walks. I could tell by the way it walks, I need to get dancers. You can stand on my ass again. You can see the rhythm in his hips. The way he walks. The rhythm is gonna get jammed. Am I wrong? Am I wrong?

Am I right? Am I right? Can you dance? No, for real. Hold it now. Yeah, see. I could just tell him. I could tell by the way you walk at him that you suck.

I'm not sure. I'm not sure. I'm a horrible dancer. I admit it to have him a walk out of it you suck. I'm actually a horrible dancer. I admit it to have a very terrible, terrible salsa dancer. I'm a terrible line dancer, but I can dance all right. I'm all right. What kind of music can you dance to? How does that sound? What's the one music you can dance to?

You can. No, you can, you think you can kind of, I'm okay with. Well, I can fuck. Who can't dance to like some house, bro? You can, anyway, you can dance. think you can kind of, I'm okay with. Well, I fuck, who can't dance to like some house, bro? You can, anybody can dance. That's a jump and save you. Yeah, I can do, I can do, I can do, anybody can dance to some of EDM and house, too.

I mean, that's it. This guy looks like Frank and so. Yeah, I mean, he's like, you should off. Offbeat gets you still on beat. You know what I'm saying? So that's it. That's probably one of the easiest things. What about disco?

Yeah, whatever happened to, I'm really gonna, does not a real big disco guy. You guys ever do that as I was to, I agree on it. It's not a real big disco guy. You guys ever do that? I could do that. I was like, junior high dancers here. It got, you just grind on, you know. That's what, yeah, when you weren't having sex. So yeah, it was like, you just rub your dick on someone.

It's like totally inappropriate. Air hug for the other. Any other situation, you know, I tried. Why is your pants wet? Yeah, I'm good at that. What is your girl in the grindin'? I'm grinding. I bet you guys can't guess.

What Katrina listens to? Yeah. I can guess. Oh bet you guys can't guess. What Katrina listens to? Yeah. I can guess. Oh, really? Yep. Go ahead. Hard, core gangster rap. Dude, totally.

Like, NWA. You know, I actually used to tease her when we first started dating. Did she listen to like flowy, like spa, trance music? No. I mean, she does when she's massaging, you know, she will, but like side to side know what side is that's the one reason why she's a fucking country girl girl. Oh, really? My girl listens to love's country. No way. Yeah, yeah, she loves country. My buddy tells me country concerts hottest chicks. Well, yeah, I mean, if you had to choose the go, but I've been to I've been to a few of them or stab yourself in the face

Adam puts the cut in country She you know, that's how I always gauge How either stressful or focused I am like workwise and mentally like when I get in the car And I've actually been driving for like 10 minutes before I fucking realize that it's on the country station. My mind is elsewhere. I'm tearing my beard and crying for your dear. It's like a real song. That's embarrassing.

You know what? I'm not going to make fun of country. There's a lot of country. I'm just never. I like Johnny Cash and I'm old Hank and all that stuff. I'm not on that new poppy stuff. I don't know too many people like myself or I literally, I mean, if you were to go through my iPhone, you would probably trip out because I have damn near every genre from everything

all the way from some crazy massage type music like Saude all the way to jazz and blues to hip real hardcore hip hop to R&B bullshit to techno house. You get the song is good it's good. Yeah I mean that's country. Yeah I like I like a lot of stuff. Yeah that's how I feel. I feel like I I have an appreciation for music and good music that I think is and and every one of those genres I can talk shit about bands too. So there's rock bands I can talk shit about. I can talk shit about hip hop bands. I can talk shit about country people, but within all that all those genres, I believe there's some really good artists and I will and I'll listen to all of them. I mean, I most certainly will and I've probably been to yeah, no, I've

definitely I've been to a concert or multiple concerts of every genre for sure So I like it all right rainison all right everybody We're gonna do what we came to do Yeah, we're doing Q&A time dude in your ego voice Yeah, before we answer question I'm I'm just kidding, go ahead. Yeah, yeah. I'm not gonna do it in the middle of it.

Yeah, I almost fell asleep. Anyway, I'm awake now. Okay. Mine's I had a question about muscle memory. Mmm. I forgot. I forgot. I should.

What happened to muscle memory? I don't remember. Sheet. So muscle memory is the term that's used for when you You exercise you become fit you build muscle you stop you lose muscle Then you go work out again and boom the muscle comes back twice as fast as it did the first time. Oh, that's what it means Yeah, so just for people who I'm not explaining to you Explain to some of the listeners who may not know what they're talking about He's playing right into your explanation

I know what they're talking about. It's just smart of you. He's playing right into your explanation. You said a little bitch. So that's what she's, or that's what he or she is referring to. Is it a real phenomena? We've all experienced it, but is it real? Is there a real scientific basis behind it? Yeah.

Is it like riding a bike? It's, there is a scientific basis behind it. For the longest time, they thought most of it had to do with the central nervous system adaptation, which takes much longer to disconnect. And if it does disconnect, reconnecting it's much faster the second time, just like learning how to write a bite.

But there's a second component that they discovered now. Cells. Right, muscle fibers themselves, my muscle fibers are, they're like long cylindrical, you know, cells, but they contain, you know, hundreds of thousands of little nuclei on each, each one of these muscle fibers. As you build a muscle, it needs more of these myonuclei and, uh, which are in control of, you know, feeding the muscle fibers, having them contract faster, respond faster, you know, react faster, basically become better performing muscle fibers.

When a muscle fiber atrophies or shrinks, those myonuclei don't go away. So you've accelerated your muscle fibers ability to rebuild the second time around. And this is likely an evolutionary adaptation that we have for being able to adapt to our environment faster once we've been in that environment once before. I love when you touch that. I know. I think it's important to note that the same rule applies for fat.

And the same rule applies with that every time you get fat, it's a lot easier to get fatter the next time that you do it because your fat cells grow. Same similar concept. Well, fat cells, you really only added the number of fat cells to your body a few times in your life You know when you're born and you know in your baby when you go through puberty and then in the I believe the third trimester pregnancy

Women will actually add fat cells to their body and apparently you can pee it out now They actually yeah, I guess right? I didn't make that shit up. I just fucking read don't shoot the mess in there. Just you know putting out there Yeah, but when it comes to fat cells Grow you're well you're they grow and they shrink but your body's ability to gain body fat may become Maybe come more efficient At gaining body fat. If you have to get the cell amount if the cells volumize each time you add fat, that's going to be that much easier

for you to gain that much more fat. It's interesting, there's not a lot of science behind it though. The truth is, that would be an interesting study to see if that's the case. However, there's so many controls and something like that, right? Like somebody who gains and loses weight

might gain weight faster and faster each time only because of the lifestyle that caused him to gain weight and lose it in the first place. So it's very difficult to control. That would be a tough thing to test. But when it comes to muscle fibers themselves, muscle fibers are much more complex. And we do know that they look different after you've built them, even if they shrink. They just look different. They have more satellite cell activation, more myonuclei. They just build faster the second time around.

This is why when you wear a cast, then your leg gets real skinny, and then you take the cast off and boom, it just builds back real fast. It's pretty crazy. So getting to the first time is a hard part. If you're losing, getting it back is easier. The longer you wait between times, the longer it takes though. So if I get out of shape and I wait 15 years, it's going to take me longer to get back and shape than if I did, it's just six months.

That'd be a deal, so. Excellent. Interesting. Next question is from Fit By Row, the difference between hitting slow and fast twitch muscle fibers. Slow twitch fast twitch muscle fibers. One is white meat, one is dark meat. Which one do you prefer? What?

What? Do they always think of chicken thighs? Apple. It's dark meat which one do you prefer? I always think of like What you guys know not so you said that but it makes a lot of sense You say like that You guys think I'm just crazy over here. I wonder if one would say analogy. It is a decent analogy It's the first time I've heard that and I think that I might have to use that sometime So slow twitch fibers. Slow twitch fibers are the endurance muscle fibers, which would definitely be like the white meat. Yeah. No, isn't white meat.

It's like the dark meat. Yeah, dark meat. Yeah. Fast twitch muscle fibers. Think thighs, you know, think chest. Oh, okay. Yeah, okay. Yeah, okay.

Fast twitch. Okay. Yeah, I think fast twitch are called white, right? Aren't they white? Yes. Okay. Yeah. Okay. Yeah. Okay. Okay. Yeah. I think fast switch are called white right aren't they white? Yes Yeah, yeah, but yes, but yes, which must have I was endurance fast switch muscle fibers explosive power in aerobic and you know aerobics right? I mean like if you think about it that way as far as like from circulation like I mean I'm sure that the coloring has some aspect to that, right? Some kind of element there. I believe so. I think when they burn without oxygen, they burn probably, you know, I don't know, hot. You would think they would generate more heat in a quicker period of time. God, I love when we take a little bit of our science, we just

start to add made up science. Oh, we just like a girl. So pseudo. You know what, I want to do on some barbecue sauce on it. I'm gonna get into this. But did you guys know this? This is interesting now that fast twitch muscle fibers can actually start to adapt so that you have type two, you have certain fast twitch muscle fibers which are responsible for super explosive movements and then those fast twitch muscle fibers which are more endurance based. And the same thing with slow twitch, they will actually start to adapt based on your

training. Based on your training, as you say, that's going to dictate a lot of like, you know, what your overall physique is going to be, you know, comprised of. Right. So they believe that you're born with a number of flat, fast twitch and slow twitch and muscle fibers. That's your genetic predisposition. However, your training can change some slow twitch to act like fast twitch and vice

first up. That's interesting. So you might find certain movements easier for you or you know, you might fit into that better based off of like, you know, this, right? That's why some people are genetic pretty, pretty disposed for like long distance and growth. Well, we, we have people's first speed and power. Yeah.

We've also talked to this before. I mean, if you were just built to be a sprinter, you were built to be a sprinter, but it doesn't mean that somebody who wasn't can't train to be a sprinter either. Obviously, a sprinter is fast twitch driven. Yeah, he's put that clarity in opposition to the sprinter. But the fast twitch and the slow twitch fibers will start to adapt. So if I train always for endurance, even though if I'm predominant fast twitch, I will get more of, I believe the type, I believe the type to be fast twitch muscle fibers, which tend to be more towards strength endurance versus just power.

And so your body's got some pretty amazing capabilities to adapt even with what you're born with. My question is, my curiosity has to do with hyperplasia because we've thought for a long time that hyperplasia did not occur in humans and there's some evidence to show that that might happen. This is when muscle fibers actually split and you get two muscle fibers, you build more muscle fibers, which we thought never happened. We thought you were born with them. They're set and that's it. My next question would be what's more likely to have hyperplasia, the fast switch or slow twitch,

or does it matter? If you're going to build more and more muscle fibers, where is that coming from? My guess would be fast switch. Yeah, my guess is. Because hypertrophy benefits explosive power far more than it does endurance. Hypercher fee has kind of, you have a negative feeling. And the likelihood of you tearing that to that manner to where it would split off, I would think, would have to be. I don't know if it's necessarily a tear.

I don't think that's the damage that causes it. I just think it's an adaptation. Yeah, it's repetitive, consistent activity that tends to cause it. Trigger sessions, for example, is kind of along that philosophy. It's like if you are constantly jogging all the time and your calves just start to get real developed, some of that is likely from hyper pleasure or you're getting more and more muscle fibers. It's over a long period of time is where their hypothesizing it comes from. So it's pretty pretty interesting stuff. Well, let's talk about what the, like someone

like this. I know who this is. It's somebody who works out at my facility. And so what would be the benefit for her to train one or the other? Depends on your goal. If you want visible changes, if you want to look different, focus on fast switch. That's what you just don't do that very often. No, because fast switch have the fastest and biggest capacity for visible change for growth.

Slow twitch muscle fibres, you gotta think about it. It doesn't make sense for slow twitch muscle fiber to hypertrophy or grow in order to give you more endurance because that adds weight to your body, which, you don't need a harder contracting muscle, you just need a muscle that contracts. What's the canyon longer? If you look at that, what's most beneficial is long term, you don't have a lot of body mass.

Bring this to an exercise level for somebody who is in sixth grade who's trying to understand what you're saying right now because you're talking about fast, high-perplasia. Yeah, we're talking about hyperplasia, we're talking about slow twitch, fast twitch, and splitting fibers. Like, okay, this person's probably asking because they've heard the difference between slow twitch, high twitch and certain exercises are targeting that or certain ways of working out is targeting that versus the others. Break that all the way down to a bicep curl and a fucking squat.

Oh, yeah. Well, have you way. Keep your reps in, not doing a lot of endurance or a aerobic type training. Right. Yeah. So, so have you wait, you know, lower reps anywhere between one rep all the way up to maybe 15, maybe 20 reps would be more fast twitch. Higher reps, more of the slow twitch, especially if you do circuits and you don't have very much rest in between sets, you're working more of the slow twitch. So if you want visible changes, focus on the fast switch. If you want endurance for an endurance-based sport, then you focus on the slow twitch.

There you go. So for the change, there's a relationship there, the anaerobic and aerobic. I keep stressing that because that's easy for people to understand. Well, this is, well, that's not really using words like anaerobic and a robot is not that much easier for someone. No, no, using, using a term like this, breathing hard versus not breathing. Yeah. My head just explodes.

Let me bring it all the way down here. So if it likes, your style was heading the right direction, which is somebody is, let's just use the squat. And if you want more visible change, or you're talking about, you're going to do somewhere something between one to 15 reps with heavy weight, that's going to give you more visible change. If you're doing circuit, meaning exercise, exercise, exercise, with little to no rest, you're starting to head more towards the slow and slow twitch

and heading towards the insurance phase and you're not going to see as much visible change from muscle being built. Right. Okay, so and the reason why I say that is because I know this person is and they take a class where they're doing a lot of aerobic type stuff where there's not a lot of rest periods. Right. And something that I stress to the people that take my classes is that, hey, on the days, when you look up at the exercises and it says six to eight reps, we should be lifting a

heavy ass weight, taking time in between sets, and really focusing on challenging yourself weight wise instead of getting caught up in how many rounds you're going to ride with no rest. Right. Excellent. All right. The next question is from Patty Napolitano. Do you consider swimming between LiffDays cardio or rest?

Well, it's always cardio, but it depends how fit you are. You know what? You know, super fit swimmer and it's just like really relaxing swimming. Let me read that whole question because she actually had it was long. I just told Doug to write that up. Yeah, because she, it was a pretty detailed. Um, because we obviously promote like active rest days. So you're still moving at a low to moderate intensity. Yeah, you know, for circulate. That's unsafe. Here's the full question. Do you consider swimming between

lift days to be cardio or rest? I have heard for endurance athletes, it is considered restorative because the cold water reduces inflammation and low resistance with reduced gravity is beneficial to tendon health. But endurance athletes are not looking to gain mass with swimming between full body days interfere with muscle growth. If it depends on the intensity and your fitness level. If you're super fit and swimming for you is like walking is for me.

That's how you're doing the swimming. Then it's a recuperative day. It's kind of an active rest day. If you're swimming, you sink. Yeah. Yeah. Hard core workout. It's going to suck.

It's going to suck. So if the intensity is high and you're doing lots of it, it will hamper muscle development because your body's trying to get endurance for the swimming. So you're just gonna start adapting in all those different directions and not a lot of adaptation in one direction. Yeah, but it sounds like, I mean, just for someone to even ask

as a consider rest, you must think swimming's pretty easy because this is not for, there's another restful thought about it if I were to swim, if I'd swim in a pool, it's fucking worse. Probably a safe assumption. Yeah. So it would be something that would be great and recuperate

for you, someone. It was definitely low impact for the joints. I mean, it's something that's great to do. That's you're not obviously pounding. But if that heart rate gets up, man, if that heart rate gets up while you're doing it, you're not just kind of paddling around. You're actually swimming laps.

I mean, that's cardio. You can definitely. And in fact, you're probably burning more calories doing that than the average person is constant resistance for a road. Well, dude, I got a client that I train whose goal is to build muscle. He's seven. He's turning 70 and May. Okay. So he's 69 right now. Yeah. He swims one and a half hours straight every single night. Wow. Now, for him, it's almost like nothing. Why? He's been doing it for 40 years.

So, for him, it's not like this super intense, it's recuperative for him. Yeah. And he's asked me, should I stop swimming? Because I want to build more muscle. And I said, well, if you make up for it with calories, then no, don't stop swimming. Because you've been doing it so long for you, it's like going for a walk and stopping that at your age will get, it's good for you, it's giving you good health benefits.

Oh yeah, taking it all for you. So that's an extreme case, but that's what I mean by the intensity and your fitness level. For me, swimming an hour and a half every night, well, I would lose a shit ton of muscle. Oh yeah. Because I can't fucking swim.

Well, I joke, but I, like, what ruined swimming for me was when I was training to increase my speed. And so I trained with these track athletes at the San Jose City College. And we did a lot of sprinting and very specific stuff with different ways that resistance with parachutes and all these kinds of things. But what we also did was we sprinted in the pool.

And just the amount of effort that you can do in the pool and man, I just was sweating buckets in being inside like water. That was such a weird thing to me. It was just, ah, it was terrible. Good workout. You could kick your own ass for sure. Good story. Yeah, that was great. All right, next up, I'm saying a big today on them. I know. Yeah, cool story, bro. Man. All right, funny. Next one, it's Maddie White.

He's going from a job where he was doing about 15,000 steps a day, and he's moving towards a more sedentary lifestyle, and he's wondering about making that transition and doing that in a smooth manner. Oh, you're fucked. Yeah. Next question.

No, thank you. You can have the gesture nutrition. You're definitely gonna have to judge the challenge. I mean, this one's for sure close to home for me because this is where I got fat. So it's Maddie White, if you didn't know, just three years ago, in fact, actually three years ago to this date.

Today? Yeah. I meant to put a transformation post up, I forgot. Three years ago to this date, I started my journey back to getting in shape, part of what caused that. I was still lifting. So everybody always was like, oh yeah, well, you probably stopped working out,

I actually like, no, I was still. You were lifting in that picture? Yeah. I was still working out. And I was still working out at least three to five times a week. Wow. Yeah, I was not seven days a week. I was not super consistent.

There'd be days I wouldn't work out three times a week. I probably missed quite a few weeks or two week in a row, but I never missed a month of not working out. I just imagine him like that same size, like still on here breathing. Oh, yeah. So what happened to me was I was a child. that same size like still on here breathing. What happened to me was I was a trainer who 15,000, I was probably taking more like 20 to 25,000 steps because I was

training 10 clients or so a day. And I was here to turn that many at that time. I was probably training like, you know, five to six clients a day, but walking around all day long at the gym. And so I was stepping like crazy, just moving and working out and lifting weights and demonstrating exercises, which burns a shit ton of calories all day long. So, and then I went to sitting at a desk and I got fat and got fat still working out. So, and that's kind of, and on top of it, you're not one that gains body fat easily.

And, and that's part of what snuck up on on top of it. Yes. You're not one that gains body fat easily. And and that's part of what snuck up on me is because I had always been trying to gain weight and I always struggled with putting weight on. So in my head, as I was seeing myself like slowly put weight on, I was like, oh wow, this is kind of cool. I'm actually gaining weight. I'm still a little bit. But I was not balancing my food. I was eating a lot of I was eating out a lot because I was working so much. And so, yeah, no, you most certainly need to adjust. And a couple things, a couple of helpies, because that's, he asked, it was a long question. It was actually asking for some of the

Sal's herpes. And the, some of those, some of those helpies would be one, yes, you're going to need to modify your nutrition more than likely. If you're going from 15,000 to 10,000, your sedentary, you're probably going to have to shave close to 800 calories off your day or find a way to make those steps or calories. And steps is an easy way to explain to people and to manage that. But it's really about your calorie expenditure because you could take, you know.

Just put just cut your food down. I mean, you're gonna try and make up for that with the sedative lifestyle. It's gonna be hard. Yeah, yeah, no. If you had a desk all day long and before you were walking around 15,000 steps, that means literally you're gonna have to take two

like one hour walks a day. What was that always losing battle when you started equating calories to exercise like people always want to know like well How many calories am I burning in this specific exercise? I go do an hour recording. Yeah. Yeah. Guess what? It's never gonna be as much as you hoped, right? You know like let's focus more on the nutrition Yeah, it's you can have a lot more Handle over that just cut your calories. Maybe even skip a meal

And then and then adjust it according to how your body is responding. Yeah. Good point. Dream big asks, what do you do when all a client wants is for you to be their counselor? That's awesome. So, well, the question was like, if someone's, so basically, is what they mean is if someone's paying you to train them, but they obviously don't take, take their fitness seriously, they're just now hanging out with the kind of first of all. Let's be honest, and I think I'm sure you guys can attest to this too, is that it probably 90% of your clients, you end up being a friend

and a counselor. Yeah, it's kind of, if you're a trainer, that's kind of part of the job is part of people, I mean, people that hire you and get you, I mean, you're spending an hour, X amount of times per week with them for X amount of months, sometimes years. You're gonna see them more than you see some of your family. Yeah, you kind of end up,

that relationship just happens, you know, with almost all of your clients, especially any sort of long-term clients. So the ones that she mentioned that they don't care anything about their fitness goals and then they can, which I think, I don't know, I definitely- I've had people like that.

Yeah, I've had clients. So the way I look at it is when I have people like that, in the past, the way I used to respond was different. In the past, I'd get angry. And I'd sit down with them and have like come to Jesus talks with them. Yeah, you know what I mean? They'd sit a crutch look we've been working out for six months I've been telling you how to eat properly. You're not doing what I'm telling you P.R.E.E.D.

Yeah, you're not losing any way you're not doing the cardio that I told you and I'd like hammer them And then what would end up happening is it would leave and stop working out and I would be all like yeah Fuck that you're gonna work out me. You got to be sure and then I realized something Number one. I was being an asshole. And number two, the client is better off doing the two workouts with me a week than they are doing nothing. So at least they're doing that.

And they're paying me, so I might look at them. And it brings balance to their life, right? This is like an experience that is part, it's ingrained now in their schedule and their routine. Like, yeah, definitely, especially the ones you've had for years, you know, it becomes, it's like ritual. But obviously it's on our job to keep things spicy and challenge them every now and then. That's why you change your underwear every once in a while.

I front to back and you want to inside out and You know what I mean? You change it up. You gotta keep it spicy. Yeah. So I guess I had a little bit different attitude on this. If you hired me like that, my attitude was like this. I was like, well first of all, if you didn't know me as a trainer, I was very animated. I was loud. I was like full on for clients. Full of energy. What? That's weird. Yeah, just crazy. That was, yeah, total jazz hands. I was like full on for clients full of energy. Yeah, just crazy. That was yeah, total jazz hands. I was totally a maniac when I trained you could be across the gym. It's just different. I knew I was training clients. So for me, when the client, and I used to have these clients, came in and I knew it was Susie and Susie did not really care

that much about lifting weights or changing her body composition whatsoever, but she'd love to talk to me. I was excited because I was like, fuck yeah, man, I just trained seven people that drain the shit out of it. We get to sit here and hang out. All I gotta do is fucking listen to this bra. This is fucking awesome. This is a bra. So I was excited to see you. Susie, I've been waiting all day for you. I'm so tired right now. I can't wait. Well, I forget, let's go to a coffee. Woo!

Let's go sit on the leg, and then you should machine and talk about your wee. Did you ever take a client and just go on a walk? Of course. I'm done. I could even work out with him, just go on a walk. I'm also just playing basketball. Well, I tell you what, I do that to this day, actually, I have a client that very often,

sometimes we'll go for the entire session for an hour, I'll go take her on a long ass hike. And in the purpose of that is, you know, it, she doesn't move a lot. And I know her schedule and so that's kind of like what I ask her when I see her, I say, what's your day living today? Are you moving a lot today? Are you sedentary? And if she's telling me me, you know, Adam, I'm gonna be at the desk and then I'm flying out somewhere

and I'm be on a plane. I'm like, all right, let's go. You know, we need to move. Well, here's the thing. I read, when you've been doing this a long time, here's the thing, when you've been a trainer for a long time, you start to read your clients a little bit, especially if you've been training for a long time.

And you know, when it's good, they wanna have you to work out. And sometimes you know that, you know, I'll have a client come in, I can tell, like, fuck, you don't look good, they wanna have, you know, it's work out. And sometimes you know that, you know, I'll have a client come in, I can tell, like, fuck, you don't look good, you look tired, you look beat up, you look stressed. Today we're doing two exercises, and we're gonna do five sets of each one,

and we're gonna rest five minutes in between sets, and we're gonna talk, and I'm gonna kinda bring your body down a little bit, because I know if I beat you up today, it's not gonna benefit you. And then there's some clients that just fucking hate working out, but they like to come because they like to hang out with you. Well, you're still doing them good, they're moving,

they're there with you, they wouldn't be there otherwise. So you're still doing something good as part of it. So I'm not nearly as freaking hardcore about it as I used to be. Well, I think it's important to note, Tringer's need to calm down. Yeah, I know you're getting to that, Adam. Yeah, that, no, I feel like Yes. And I know you're getting to that, Adam. Yeah.

That, no, I feel like that we all are in a grants on this is that, you know, here, it's their goal, not yours. Yeah. And that took me a while, I guess, as a trainer, maybe like, maybe I was a little bit like Sal when I first started. I wanted to, you know, I'd look at somebody and be like, well, you need to lose 50 pounds because I think you need to lose. Well, you thought it was your job to like push them to fucking get there.

And in reality, not everybody is going to hire you for those reasons. In fact, you know, people, I have, I have a client that's been around me now for almost 10 years. And she's pretty much, I mean, she's lost the first additional 60, but she could easily lose another 30 or so. And she looks at me and she's like, I don't want to. I don't need to. I don't need to. I, in fact, I'm happier, healthier now than I was 15 years ago. And I'm in my late 50s right now. And I like to drink wine and I like to eat at fancy restaurants on a regular

best basis, my husband. And that's why I come see you know what? You've enriched, you've enriched her life. And this is why she continues to invest in you, right? And she's, she's better off as a result in terms of her fitness and health also. She's not gonna get shredded, but that's up to her at that point. Yeah, I've had clients like specifically tell me, like I will train with you as long as I can afford to train with you.

And like they left it out there like that. Like I was just like, okay. I mean, let's do this. It's a long term. It's a long term to even if, you know, we see great result and, you know, we attain these awesome goals and maybe we go through pits where I don't see them and they're traveling. It's cycles.

But my job, I always take my job seriously is like I'm redirecting. You know what's funny? What we're talking about right now. This is probably the biggest factor that factors into being able to keep a client for a long time. This right here, because trainers that consistently hammer their clients,

and are like, no, you have to get to your goal. They'd never have clients that last a long time with them. Because they burn them out, or they injure them, or the client, look, a lot of time, look, these people are not fitness fanatics. That's why they hired you. And if you're constantly that person in their ear, trying to push them, when they're like, look, a lot of times, look, these people are not fitness fanatics, that's why they hired you. And if you're constantly that person in their ear trying to push them, when they're like,

look, I just want to come in and kind of work out a little bit. And they might be like, oh, this is cool for six months, but it ain't going to be a three, four year client, five year client. It's a very fine line between being a drill and structure and being a motivator. I mean, there's a very fine line on how you do that. It's you can't just be somebody who yells at somebody.

And even if you're not a yell, you can't, just you nagging about their goals. It's like, in the day, it's their goals. It's their body, it's their health. And, you know, it's learning to, just like you said, it's learning to read your clients, read them what they need, and then what they want, you know,

or it's an important balance of the two. You know, you can't just, You can't just dictate one or the other because you think you know best as a trainer. That's right, there it is. Our final question is from Mojo underscore, so dope. So dope. So dope.

That is so dope. If your goals are both strength and hypertrophy, what is the best set and rep range? That's the question. Obviously not a maps follower. Yeah. I would use a variety of rep ranges. I probably don't want to stick too long to just the hypertrophy either, right? No. So studies will say 8 to 12 is the best for hypertrophy. But if you stay in the 8 to 12 range, rep range all the time, it won't be. You're better off training with cycles for specifically for strength, some cycle specifically for hypertrophy and some for a little bit of endurance or refocus on the

pump. This is why this is actually the way we designed the maps program. It's broken down in this way in three week increments. So you have like a nine week period of time where you're going through the different rep ranges and set styles and The whole time focusing on hypertrophane strength, but through through different types of adaptation Focusing on just one all the time. You're not gonna get the best results all time There's plenty of studies that came out the show that already. Yeah, and that's that's kind of that's old science for us as far as You know, what is best? It is best to prioritize your workouts. Yes, not, and it's not linear. So that's why, you know, you can go back and repeat things, you know,

you've done before. It's not like I'm just going straight up this pyramid to power. And you revisit things in order to keep that overall strength. Exactly. But it probably be easiest to just actually get started on maps as well. Yeah, it's probably like just go by maps. Yeah, Mojo, if you're not on the program, if you're not, yeah, I would say go to mindpumpradio.com and check out the maps program.

And there's a good explanation on there. I believe there's a video where I break it down. And then you see a lot of testimonies, which by the way, these are testimonials that we did not ask for. These are people who are on our private forum, who just post them. So those are real people. And if you actually get all the books, where you actually get the whole bundle,

you actually have access to a forum, where we're on there on a regular basis, answering questions just like this. Right, so then we can kind of train you a little bit virtually as much as we can. There's our shameless plug. There we go. Don't forget to subscribe to Mind Pump,

give us a five-state star rating and leave us a fantastic review. Please. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. Until next time, this is Mind Pump.