Mind Pump: Raw Fitness Truth - 1809: How to Breathe When Lifting, the Key Ingredients of an Effective Workout, Ways to Avoid Neck Pain When Pressing & More (Listener Live Coaching)

Episode Date: May 7, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: One of the best ways to get your body to start progressing again is to change your workouts. Change the TEMPO, and you change the workout. (2:16) Don’t bring a knife to a gunfight. (14:07) Sal’s wife is a champion! (22:32) Have you heard of ‘hole in one’ insurance?! (26:33) How kids keep raising the bar of dumb challenges. (31:31) The benefits of red-light therapy and hair loss. (39:21) How Adam has been taking the Red Juice from Organifi to mitigate his symptoms of going off caffeine. (46:37) Fun Facts with Justin: The fastest animal on the planet and hyena's faux penis. (50:50) #ListenerLive question #1 - What approach should I have to release the neck tightness when doing presses? (56:48) #ListenerLive question #2 - Is it ok for your shoulders to click on lateral raises? (1:06:09) #ListenerLive question #3 - Is there a proper breathing technique when lifting heavy? (1:13:14) #ListenerLive question #4 - What are the best metrics to use when evaluating the effectiveness of a given program and how you're engaging with that program? (1:23:22) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit From You Flowers for an exclusive offer for Mind Pump listeners! May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! **Promo code MAYSPECIAL at checkout** Mind Pump #1612: Everything You Need To Know About Sets, Reps & Rest Periods Why Can’t I Feel the Right Muscles Working? - Mind Pump Blog Man cheated out of £100 after he manages to beat scam artist’s challenge This is the gun-like knife Isaiah Lee allegedly used in Dave Chappelle attack The strange business of hole-in-one insurance The 10 craziest things insured at Lloyd’s of London Boy, 15, froze off both nipples with deodorant in dare gone wrong Jackass Forever (2022) - IMDb Tucker Carlson: Tan Your Balls If You Want To Be A Real Man Peregrine Falcon dive looks like a B52 bomber Visit LivON Labs for an exclusive offer for Mind Pump listeners! Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV Add Size to Your Traps with Farmer Walks Correcting Upper Cross Syndrome to Improve Posture & Health– Prone Cobra – Mind Pump TV MAPS Fitness Prime Pro The Wall Test | Mind Pump TV Prime Your Shoulders with Handcuffs with Rotation on a Bench How to Side Lateral Raise to Build Boulder Shoulders – Mind Pump TV MAPS Prime Webinar MAPS Fitness Performance ScienceDaily: Your source for the latest research news Supertraining book Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dave Chappelle (@davechappelle)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump. Now, in today's episode, we answered live caller's questions. After a 55 minute introductory conversation, where we talk about fitness and current events and our live studies and much more. By the way, if you ever wanna be on an episode

where you can ask us questions live, email your question to live at mineputmedia.com. Now this episode is brought to you by some of our sponsors. One of them is Juve. This is Red Light Therapy. It's the best one you can find anywhere for your home for muscle recovery, pain relief, hair, regrowth, and much more. It's the best one you can find anywhere for your home for muscle recovery, pain relief, hair, regrowth, and much more.

It's pretty cool. Go check them out. Go to mindpumppartners.com, click on Juve, use the code MindPump, and get a discount. I believe it's $50 off your first purchase. It's also brought to you by Organifi. This is one of the longest running supplement companies we've worked with, organic vegetable-based

or plant- based supplements. We talked today about their red juice, which is great way to give you energy, any non-stimulatory fashion, but they also have much more. Go check them out, go to minepumppartners.com, click on or GANIFI, use the code minepump for 20% off. One more thing, mother's day's coming up,

for all of you out there who love your moms, go to minepumpPartners.com. Click on From You Flowers to send flowers to your mom. The code MP20 will get you 20% off. One more thing, we are running a sale all month long. We got two big promotions. So the first one is the starter bundle. This is good for those of you getting back into fitness.

It includes multiple workout programs. Maps and a ballad, maps maps prime and our intuitive nutrition guide. Okay, so that's the bundle. Right now, you can get it 50% off. The second promotion is Maps Split. This is more of a bodybuilding style, high volume workout. So a little more advanced,

and again, it's bodybuilder inspired. That program is also 50% off. So the both half off right now, if you're interested, go to maps fitness products.com and then use the code may special for that discount. All right, here comes a show. One of the best ways to get your body to start progressing again is to change your workouts, but here is something that you can do that's really easy. Change the tempo. You don't need to change the exercises, the sets, or even the reps.

Just slow down your reps, speed up your reps, pause your reps, use isometrics, change the tempo, and you change the workout, and your body often will start progressing again. This is a go-to for me right here. Yeah. I've talked on the podcast before that, when we used to talk about

Nobody considers this. No. Well, not only that, but you know, we know that hypertrophy training, okay, right or the protocol for tempo and rest period and rep range, right? Like is is one of the best ways to build muscle, right? So that that quadrant you would say like go at the rep range the 422 tempo That's like one of the best ways to build muscle. We know that. All the studies support that. And yet, when I would go into a gym or taking client and I'm watching everybody lifting,

I don't see anybody doing a 422 tempo. No. They just don't. Most people. Explain 422, so someone might be like, well, you're, so let's use bench press because I think it's one of the easiest ways. You unwrap the bar, right? And you take four seconds on the way down.

You pause two seconds at the bottom, and then it's two seconds to get back up. That is a 422. You're very slow in control. Very slow in control. Nobody does that. Nobody does that. Most people bench like they unwrap it,

they let's stabilize it, and then, whoo, whoo, whoo, whoo, whoo, whoo, and they might do that 10 times for, you know, in the 10 to 12 rep range, but they don't do the tempo. And so I would be like, man, nobody is even utilizing that inside here. And so just taking a client and saying, hey, we're going to, we're going to train in this tempo consistently for a phase and see how your body responds and it would blow my client. Now on the other end, let's say you are one of those rare individuals that always trains in that tempo. You know when we when we include novelty in our workouts, we do something different. The body tends to get moving again. So you

take someone with that tempo and you put them on explosive reps, right? Like that happened to me. So I'm typically pretty good with tempo But I remember doing when I followed map strong it was the was it the snatch grip high pull very explosive movement And I had upper back development from that that I hadn't gotten from the other way that I was training And it was just because it was different and so a lot of times people like well, how do I change my workout? Do I change the exercises and And it's so easy. You could do the same exact thing that you're doing now. Just change the tempo, slow down or pause or speed up. And then stay consistent within that new tempo

for three to six weeks and then watch what happened. Well, that's my favorite part about it is that it's just, it's a slight change that brings an entirely new novel stimulus. So if you're still trying to master a lot of these types of compound lifts that need a lot of practice and repetition, but now you just alter the tempo to it, you're still working on sharpening technique, but now you're doing it in a completely different stimulus for the tempo, which provides you with that type of spark

for your muscles to respond. The irony of this is that I was consistently preaching this to my clients, but then I was guilty of staying in that tempo. Because I was trying to hammer it to everybody, and I think I was preaching it all the time, like nobody does a 422 tempo. So I trained that way all the time.

And this was actually another one of those things, one of those great benefits that I got when Justin and I started hanging out and working out every now and then together was, because he didn't train that way. He trained very much more like a power lifter style, which was so foreign to me. And I remember after a while working out- Sound on my end, right?

Right, yeah, it was a good influence, right? Because we were so opposite on the way we trained, especially when you talk about tempo. And so I adopted lifting like that for a while, and I actually saw huge gains. I saw all of my lifts go up because I hadn't lifted that way ever almost. Like, I mean, I can't remember the last time that I had done like a one-on-one type of tempo on a lift. And it was huge.

So to your point, yeah, wherever you've been staying at, you know, just getting out of that for a while and then being consistent with training outside that tempo for a big stand-up period. It changes the exercise. Like you do a squat with your current tempo and then radically change your tempo. It is, it feels very different. Like just pausing at different parts of the rep

or squeezing for three or four seconds at the top of a rep or at the bottom or slowing down or spinning up, it feels very different. And so it's just, I like it because it's an easy way to change your programming. Whereas changing exercises requires a little bit more know-how and programming, rep ranges, somewhat easy, but people tend to get confused

with rep ranges when you change different exercises, what about curls and press downs versus dead lifts versus, but tempo, it's like, just do this. You're going fast with your reps, go slow on all your reps, don't change anything else. I'm a junkie for pause reps. Oh, I love them. Mainly because, yeah, I always want to see

where my sticking points are. I always want to see where I'm either losing force or, you know, where I have to grind my way through it the most. And I want to like hyper focus on that. And it's like, you know, to be able to pause and like really just, you know, lean into that part of the rap and generate focus on generating more forces. It always produces an amazing byproduct. Yeah. No, I do want to make the point that, and part of why I think I was always pushing

the 422 tempo was, I do think the natural tendency for the early lifter is to go more explosive. Yeah, you're right. Just fast. Because it allows them to get more weight up. It's quick, it's easier, because you're not, it's less, it's easier, you know, because you're not the last time under tension. And so I actually would recommend most people to play in that tempo for a while.

80% of people watching this right now, 422 would be a radical change. Yeah, and what I like about that is that's such a slow tempo that it allows you to really, it forces you to reduce the weight and really slow down and concentrate on the form. So I think it's the better tempo to start people in and get them really good at moving the weight and then as you get better and better control, then you can start to express it like a 1-1-1

and get to reap those benefits. But I would normally push most my clients that are relatively new lifters in the 422 range until we really got our money. I'm glad you said that. You know, it's funny. Back in the, I believe it was during World War II, they had a ration on iron and steel

or it was difficult to get. And there were a few gems, right, at that time. And a lot of these gems couldn't have lots of weight. So, you know, these strength athletes or bodybuilders, early bodybuilders, they didn't have dumbbells, heavier than 30 pounds, and then have big plates.

And so what they did is they invented, some of them invented, what is now referred to as super slow motion training. This is a very extreme, okay, but this is where you do like 30 seconds or 20 seconds negative, 20 seconds positive, right? So it's like you are moving really slow. And they came up with this as a solution because it would go the gym, like, okay, like I normally curl 60 pound dumbbells, you got 25 pound dumbbells. How do I make this feel intense?

And so they started experimenting with these super slow motion reps. And I wouldn't say this is a staple training method, but if you try it for like a couple weeks, it's very interesting. It actually, it will, for me at least, when I've done this, I do see like a boost. One of my, I had a fitness man, I was only like 20. I know you're talking about yeah

I had a I had a fitness manager who Who that's all the only way he trained a great physique to get a great hit a great physique and that was how he trained Always always train like Like he picked away and you would watch him do it. He would do like three reps Three reps and it would take him like a whole two minutes to get those three reps out. How slow he went. And he would take it to failure almost every time. I was blowing away.

And that was the first time I'd ever been introduced. I mean, you're getting close to the, I would say, the, the, some of the benefits that you get from isometrics, wouldn't you make that case? Yeah, there's a lot of tension, right? Yeah. I would think that you're so much tension and you're going so slow that you're gonna recruit more muscle fibers that way.

So you're getting similar type of benefits, not quite as much, I think, as the isometrics would, but pretty close. I mean, I feel like it's that right in between of... Totally different demand. You're placing on the muscles. It reminds me of there's this challenge kind of going around that one of my trainer friends I saw doing it was like a pull up where you had to do 30

seconds to get up. So you'd have to like incrementally like just like super slow 30 seconds is forever for a pull up to get out. Yeah, most people can even hang for 30 seconds. And then all yeah and even on the you know the negative going down for 30 seconds and just holding it in you know it's grueling. But it's just amazing what you can do to really alter a simple exercise and make it even more insanely hard.

It's also fun. It's super fun, man. You've been working out for a while, experiment with it. You know what that reminds me of? There's just these videos on YouTube where there's people that will reveal or they'll go to another country and there's like a scam that's going on and they'll go and then they'll expose the scam.

And there's just one, I don't know where this was, but there was a bar and it was like a free standing bar and the bar would roll, so it was kind of rolling bar. And then the idea was could you hang from this bar for, I don't remember what the time was, a minute. And if you could, they'd give you a bunch of money. Two minutes. It was really popular. Yeah. Okay. Yeah. So I'm never trying to do it, actually. I saw it. Okay. So this, this, this was like in

another country, and it was like this, I don't know how they scammed or whatever. Anyway, this guy was a gymnast, and if you've ever seen a gymnast hang on a bar, they're like a monkey, like it'll hang there forever. Oh, yeah. He goes over there and he grabs a bar and he just hangs. And he's getting closer to the timeline. And you know that these dudes, I don't remember what country he was in, but you can see these guys are like,

oh shit, we're gonna have to pay. You're like a UK thing, wasn't it? I don't know where he was or what the deal was, but what did these guys were total dicks? They, he was getting close, and so then they started shaking the bar and then they pulled them down. And they got all, but they videotaped it

and said, hey, these scammers are just, they do this because they don't ever lose when they are about down, and they got all put, but they videotaped it and said, hey, these scammers are just, they do this because they don't ever lose when they are about to, they cheat. Yeah, I forget, I remember there's a certain amount of time that the average person can hang on to it. It's like under a minute. So it's like it was like a two minute challenge hang on there. It's hard, it's hard to hang on a bar for two minutes.

It is not easy, there's one dude I saw who did, I think was six minutes, but he's like a gymnast. And he looked chill. I trained a 13 year, one year, one time, I trained a 13 year old female gymnast. This tiny petite girl, her parents were my clients. And I'd never, till this day, the strongest pound for pound person I'd ever trained in my entire life. This girl, I had, she was doing leg raises on hanging leg raises, and it looked like she's like, she could ate a sandwich at the same time. I'll read a book. Where's it at, Doug, you found the article.

It's in the UK. It was. It wasn't the UK. Yeah. 100 pounds. Somehow they cheated him out of 100 pounds after he beat it. Was it the two minute challenge? I think that's what it was.

I think I totally remember seeing that. That's it. Yeah, that's the one. Yeah. 100 seconds. Yeah. It's like not even two minutes. So, under two minutes. Yeah, 100 seconds. 100 seconds, so it's like not even two minutes. So under two minutes, almost though.

Dude, that would make me fight someone. I'm about to beat your challenge, you come cheat. Yeah, come on, man. We're gonna get a tickled him. That's what they did. Oh, come on, dude. Cause I knew he was gonna beat it, so. Oh, man.

I would be with my buddies and I expect you guys to fight some off me. I'm gonna win, dude. Oh, he's like kicking him. It's like speaking to fighting, dude. The Dave Chappelle thing. Wow. Oh my.

Wait a minute. Hey, wait a minute. Hold on. Did you see the guy's arm afterwards? Did you see his face? Yes. First one's arm. Did you see my story?

I talk about what happened for people that don't know first, right? Is this anybody not knowing? I'm the way the new cycle works right now. No, it's the hottest thing in the, I know. But it's like an inevitable kind of follow up to the Will Smith slap, right? It's like now, it's said, and somebody else got the Cajon A's

to get up there and try and tackle Dave Shapil for some reason. I hope people, now see the pictures of what happened afterwards and say, man, it's probably not gonna be crazy. So, my buddy was there and he was, he was at the show? Yeah, he was at the show. So he said it was. And he was at the show. Yeah, he was at the show.

So he said it was crazy. And because he said, he was like introducing like most deaf or something like that, he goes, it wasn't even like, he said some joke. He didn't say something and then that somebody rushed the stage. It was somebody who was planning to do that to him no matter what. So I heard, so the guy runs up, tries to tackle Dave,

obviously, security gets him. He had like a knife on him or something like that. So he had a gun or I mean a knife that looked like a gun. Have you seen it? Have you seen the pictures of it? It looks like. I was still trying to wait to see if it was confirmed that he was like, oh.

Did he go at him with the knife? Or was it something? So I think he just was on him. Okay. But I think that's probably how they got away with the fucking ass beating that they gave him. Because they took him, so my buddy says they take him backstage and he can see because he's there live.

And he says they drove him back, say it So and they kicked the shit out of him. And even Chappelle came running back got kicks in. We're back. Came in there. So got his lichens in bro. So this dude definitely, definitely paid, paid the price. It's like a, like a Vegas casino. Yeah.

Is that it? Yeah. See the knife? Yeah. Yeah. Yeah. Yeah. Wow.

Yeah. Yeah. Dude. Bro. So whatever yeah, wow. Yeah, look So whatever the okay Wait, that has to be the stupidest thing ever. Why would you okay? If you have a good gun. Yeah, exactly if you have in it looks I can't ever heard of this the saying to bring a knife to gunfire. Yes And imagine that you have you pull that out and some other dude has a gun I brought a shot a gun knife to a gun.

That has to be that has to be the stupidest invention ever. That's so dumb. Yeah. Why would you want a weapon that is weaker than the way the weapon looks? That'd be like having a knife that's that then it's plastic or something like. What are they unbelievable? Well, the way that his arm was broken because his elbow was all weird and kind of hang. It looks like they got him in a

Camaro lock. This is a jujitsu lock where they take your arm up and they then internally rotate it and then pay attention to him his tap. Yeah, he can't go. Oh no, if you crank on that, what you'll do is you'll tear their shoulder and then you'll do what's called a spiral fracture on their humerus, which You do not want if you get a spiral. You break your arm and what's called a spiral fracture on the humorous, which you do not want. If you get a spiral, you break your arm and it's a spiral fracture, it almost never heals properly. I have a buddy that happened to and one arm was always like, yeah, I had to find a piece. What if somebody had the smarts to like, to put the knife on them just so they could beat the shit out of them for, for rushing the stage like that. It's like, you rush the stage like that because here, I, you, what if you rush the stage like that. Cause here, what if you rush the stage like that

and you don't have a weapon or anything, like what happens to the people that beat the shit out of them like that? They get a lot trouble. They can be excessive. Right, can be totally excessive. Break it in a shoulder like that and beat his face, his beat in like crazy.

Yeah, I wonder how much leeway, the bodyguards and security have, but let's be honest, Dave Chappelle had a nontrache. Yeah, like Chris Rock should learn a few things. That's okay. So this is what I was talking about. From Dave Chappelle. I'm like, that's a normal reaction, by the way.

If you rush the stage, that's what's supposed to happen. Security's supposed to be around. But Will Smith doesn't, everybody's like, it gives him a little standing motivation to work at the court. Let's give him more. After, I know the Chris Rock thing is old news, but this made me think about the whole Chris Rock.

And I thought, you know what, that is the normal reaction if your boy's Dave Chappelle and you're either security or his friends there and you see that. Like, so Chris Rock has obviously no security or no friends. Yeah. Did he not have any? Where are they? Yeah, like why, I mean, if one of you guys were on stage

doing your thing, I would be there to support it. Well, it was in the different setting because like, like, it looks performative on some level. It was confusing. Yeah, I was confusing, I think more than like, straightforward. Yeah, a lot of people, that's a good point. If I was there, I would have thought, oh, this is part of the show,

and then it would have taken me like a minute to be like, because you got an actor coming up. Oh, look at that. See, that looks to me. Yeah, that's the picture I share. That looks to me like a spiral fracture or and or that looks like a,

I'm never gonna rush a stage again. Look, I don't think he's a handcuffs at that point. I think he's going to be one. I think he's trying to move his arm. Yeah, you know, if he's, if they're pulling him by, he kind of slap his elbow, hey, you know, it's great though. Like he went to like tackle him and Dave Chappelle.

I just like, oh, laden. Yeah. He didn't even like do anything. Yeah. Wow. It makes it reminds me of like you ever see, read like stories or watch movies, I guess, or documentaries about like, how Vegas, how they, the casinos operate with cheaters.

They don't fuck around. They'll catch them and they'll take them in the back and then they'll walk them out and you're like, what happened to that guy? Yeah, you got the shit to be that. Well, you know, that doesn't look good. I told you guys my, my biggest story, that were my buddy got sat with the bill, right? So we, this is like in my early 20s, this actually from Larry, it was his bachelor party. We were all there for that. There was like 20 guys there. And we were at, what

was the, what was the, do you remember the night club that was in the hard rock back then? I don't remember the night club right now. It was like the heart, heart something I can't do was anyways. It was with the night club in at heart rock, hard rock. And we have like 20, 20 dudes deep. So we had two big VIP tables that we opened the tabs up early in the night and just, I mean, we went in ham all night long. I think the bill was like $20,000. And, you know, and everybody that was there, like the reason I know a trip because everybody was good for it, everybody had money, everybody would, enough people to split the bill.

Yeah, every guy that was there, everyone did well for themselves. And that was like kind of the unsaid agreement would be like, yeah, when the bill comes, we'll watch. But everybody ended up doing their thing. Like I remember, I left early with some girl and then somebody else did the same thing. And people just ended up, my one buddy who stayed there till the club shut down, like for the morning.

You don't want to be that guy that gets left. Yeah, you know, everyone's drunk, so no one's really thinking, you know what I'm saying? And here, and it's four o'clock, I'm been long in bed and asleep with this chick and some of that, so are my other friends, they've all dispersed and gone to the places and he's left by himself and they're like, hey bro, you can't go nowhere.

And so he calls the room, and I remember being so hung over and hearing the phone ringing at four o'clock in the morning and it's ringing, ringing, ringing, and finally, by the way, at this time. Like who the hell's ringing, ringing, ringing, ringing. And finally, I get it. And by the way, at this time, I feel like hell's calling me there. Well, at this time too, I'm kind of the new guy in the group, like other friends. I have only hung out with him a couple times, so they're not really, I'm tight with Larry,

but not really tight with all the rest of the guys. So I keep hearing the phone ring like crazy. And finally, I get up to go answer it. And there's dudes pass that on the floor and just rent. I mean, it's like, looks like one of the things. It's like the movie that hang up. It looks like that. It totally looks like an answer phone.

And it's our point. It's our point, it's our point, Shane. And he's like, hey, you gotta come down here. The tab's 20,000. My card doesn't have that limit. This and that. And I'm like, what? So I get wake up one of my other buddies

and we go down there and they've got him in like behind the nightclub, like sitting on the curb, to big dudes, like sitting there and he've got him in like behind the night club, like sitting on the curb on a curb to big dudes like sitting there and he's got, he's just sitting on the curb waiting for one of us. You think going that way? Yeah, dude, I thought, damn, we need show up. I wonder what the rest of this would look like.

You know what I'm saying? Yeah, he was really relieved to see us roll up to come help with the bill and stuff. Wow, yeah. Yeah, bouncer's have, they have a more leeway. You know what it is? Because if like so, what I imagine happens with like more leeway. Well, you know what it is? Because if, like, so what I imagine happens with like this chappelle thing is, you know, there's 10 dudes kicking the shit out of him, right?

But it's their story versus his story. So you've got, you've got 10 stories, we've been like, oh yeah, no, he pulled a nine. You know what, then stab us and, you know what? Also, I, you know, I used to train with a lot of police officers and bouncers. So like you do martial arts or boxing or whatever. Usually there's gonna be bouncers and cops

in your class or whatever. A lot of police officers would also sometimes bounce and or they were friends. So it's like cops show up and the bouncers there and they're like, hey, what's up, John? Hey, what's going on? Oh, this guy, you know, I tried to get in and then, you know, he's got a broken face.

And I'm like, all right, we'll take him in, we'll take him into the office or whatever. And nobody gets in trouble, you know, because it's kind of like they work together. That is crazy. Well, speaking of of champions, I got to give my poor wife a shout out. This pregnancy, she says that this little girl that's inside her, she's like, she's going to be the devil I swear. Did nausea and everything has been so bad. And so it's still going, huh? It's getting better. So now what's happening is she'll have like long period feeling normal

and then it just hits. And it usually hits at night, which is weird, they call it morning sickness, but for her it's a reverse. But the other night we were sitting there and she was so upset and I'm like, what's the matter, honey? And she's like, I've been all, see I got feeling good today. And I was thinking about all the stuff that you're doing

because right now I'm just, I'm doing everything. When she feels that way, she's literally on the couch, throwing up half the time, sitting there, can't do much. So I'm handling everything, right? So she's like, you know, you've been doing so much and I've been thinking about how when you come home tonight because I was feeling better. I want to show you how much I appreciate you.

I want to hug you. I want to dissing that. But when I got home, Naja kicked in and she felt terrible. So she was so upset. And I told her, I said, you know honey, I said, however hard I'm, or all the stuff that I'm handling right now. Yeah, it's hard and it's a lot of stuff I said, but you literally have been, I know how I am when I'm sick.

You guys know that too, and you guys are the same. You and I are very similar like this. When I'm sick, I am the worst person. I'm very upset, I don't like life, quite depressed. Three days of sickness, and I'm like, get me out of here. This has been like nine weeks of constant, like just terrible crap, can't do anything, feel like garbage, so I feel bad.

And you know, there's women that have that for the whole pregnancy, the whole pregnancy. It's brutal. What night? I only think they can take it. I take it. I don't think men can do that. I don't think we can handle that.

There's no way. Yeah, I get really angry. Yeah. Like, while things, if I get sick, I don't like, I'm like, I'm not sick. Yeah. I'm just too extra stuff. You know what I make myself feel more shit.

Yeah. I'm like, this is not effective, right? You keep asking to do that for nine months. Oh, no. No. I'm weird. I'm like the total extreme opposite of my person. I'm like, I'm so the person who's like, you know,

don't help me. I don't ask for help, but I don't want help. Like I do everything. I'm super independent. Like I get't want help, like I do everything. I'm super independent, like I also, I get sick and I'm like the complete opposite of just a baby, I can't even get up to get myself a glass of water, like I'm just, I'm just a little belled.

Yeah, I do. Are you that guy? Are you that guy, really? You're getting dehydrated, I have to bring you out of water to water. Oh, I'm a pain, I'm a pain. Well, you know, I'm a caretaker, right? So if someone's sick around me,

if somebody doesn't feel good, I mean, you know, there's two out of them. You had a busted foot with me, we went on a trip together and I was like, yeah, you're kind of like a house mom. I, it's in my nature, right? I love that about you though. My nature is to do that.

And so, you know, I'll do that. But then when I'm on the other end of it, I'm the worst because you ask me, like, what do you need? Nothing. What can I get you? Nothing. How do you feel? Fine.

But I'm obviously not fine, because I'm in a terrible mood. I'll feel good. So like I said, I'm watching it, and I'm like, you are it. And then I tell her, I said, you know what? You're such a warrior. You're such a champion. She's like, it's not like I have a choice. I said, well, it doesn't matter.

I said, if I was in the ocean, shredding water for five days, you think I was a champion too, even though I had no choice. I was going to drown or swim. Yeah. Said you're handling this. So you give it. It's a lot of, I have a lot of respect for mom's that can do that. No, because that is it's just a marathon of just terrible. And I'm waiting because we're getting the second trimester. And this is supposed to be the the fun, the, I guess, of the the three trimesters the better, you know, horny one. That's the way You're like I was marking it off of my calendar Oh my no, no, no, no, go away. We got we got two to three months of like I can just see so I need a break

I'll hold the bowl for you. I will hold the bowl Yeah That's fine. That's true. I don't know why this reminded me this but this I actually just just did have you guys are where of Hold on one insurance of what? I know why you thought of that Hold in one. Okay, sure. So I read this article. Is this for golf? Yes. Okay, so I was so fascinated with this.

I had to share with you guys. I know none of us are really big golfers, but I have golfed enough to be at a golf course before and seen like, you know, you get to a random hole at a nice place. And then it's like using a whole four and it says, you get a hole in one here and you can win them, you know, $70,000 Mercedes. And they do this in all the big tournaments. So amateur and pros, they always have this. You see, I mean, I don't, I mean, there's tens of thousands of these happening all the time. Oh, yeah. It's like big news. Is somebody actually gets? Yeah. Yeah. And it happens. It does happen, right? They win. So I just assumed that when that happens,

that the golf course or the whoever puts the tournament on has to fund that. But they have whole one insurance. And this has been around for like over a hundred years. To fund to ensure against these competitions. Yes. That's actually brilliant insurance. It is brilliant.

That's why I wanted to bring it up because I thought it was so, and this start goes all it goes back over a hundred years, the tradition of it, because back in the days, if you hit a hole in the one, the kind of the tradition, like 100 years ago, would be like, you would, you would have to buy everybody there the drinks at the bar. That's just like the way, if you get the hole in one, you have to buy it. Yeah, yeah, yeah, that's messed up. I know, right? So you get the hole in one, you get the whole line, you buy everybody in the place rounds, and that could get really expensive.

And so back then, they had this that started back then, this insurance for if that were to happen, that it would get covered. And you wouldn't actually. That is brilliant. Insurance companies, if you ever, like insurance companies that are market based, they are the most accurate at predicting outcomes

and statistics, because this is all they do. And their job, because they compete with each other, right? Their job is to make money, but obviously under price, the other competitor. So they have to be perfect. And the amount of time and effort they put into that is insane. Is there that crazy one out of England

that you can ensure like a lot of celebrities like can ensure really like super random things. J. Lo and shirt are butt. Yeah. You have like, what is that called? Paul London, huh? Yeah. Boids of London. You guys heard of that? I have. No, but that's probably the company you're talking about. But like you have of what's his face? Troy Paul Mal, Paul Mal, I can ever say his last name. Paul Malo. Yeah. He's got the long hair that you play for Steelers. His hair, his hair was ins Paul and Paul. Yeah, he got with the long hair that he's played for Steelers. His hair was insured. What?

Yeah. You can assure your voice. I heard some. Yeah, you can assure all of us. Yeah, and it's exactly what you said. The article went deep on exactly like, there's a formula for it. So how do you figure out? Because there's like some whole one you get a million dollars, like there are, there's

a range of prizes. The prize could be like a $20,000 prize could be a million dollar prize. So how does the insurance work? Well, there's a formula they plug in based off of like how much the prize is and then also the potential of the winning. So if it's an amateur golf thing, it's a one in 12,000 chance that someone could hit a whole and one. If it's a pro tournament, it's a one in 3,000 chance. Obviously, much better golfers, right? And so based off of those statistics, plus how much the prize is,

the insurance companies know how much they need to get from all these people that put all these on, based on how many they have per year, to make sure that they still win. And they obviously they have to pay out all the time, because if people do get whole ones, and they do win these prizes. Wow.

So they do have to pay out. Yeah, if you wanna like figure out your odds of your life, like how long you'll live, go get life insurance. They will predict it better than any doctor. They will. They are so good at predicting like how much money you need to charge you to profit based on when you're going to die. So when you go get it, squeeze the most out of you.

Yeah, you look at the like, where however they rank you, like if you're like, ah, am I healthy, you know, I think I'm healthier. I'm good. Be honest with your stuff, do your life the, like, where however they rank you, like if you're like, oh, am I healthy? You know, I think I'm healthy. You're, uh, I'm good. Be honest with your stuff. Do your life insurance and then they'll give you a ranking and then that's like a reality check. Okay.

Yeah, I think there's some pretty crazy things that Lloyd's of London ensures. A few of them are Keith Richards' hands. Brue Springsteen's voice. Oh my God. Jean Simmons tongue. Oh. Tom Jones chest voice. Oh my God. Gene Simmons tongue. Oh. Tom Jones chest hair.

His chest hair. No. Yeah. Wow. That is really cool. Santa's beard. Chest hair. Yeah.

He is. Oh my gosh. Now, what I don't understand is, okay, so if it's in sure, so, okay, I get how like Troy, I guess I guess how the beard or chest hair. So if you had like some sort of a freak accident. Yeah, Tom Jones is microphone sparks his chest hair catches my hair. Yeah, or Burns is chest and he can't even grow back

hair anymore. Like then he gets money. Then he gets paid out. Apparently, Dolly Parton had a $4 million policy on her breasts. On her boobs? Yeah. That makes sense.

$4 million? So it's stills them? I mean, deflation or sense. Yeah, four million. So it's it. So it steals them. I mean, deflation or something. That's economic stuff. Yeah, that's the opposite of what's going on right now. Speaking of breasts and all that, there's, okay, boy, do kids, I know I'm a sound like an old man right now, but they just keep raising the bar on stupid stuff that they do. What?

In the UK. So there's this challenge. There's an old man rant. Here we go. Okay, there's always these challenges, right? Like, kids will do this challenge and as an adult, you look at it go stupid. Like, take talk stuff for what? Done. So there's a deodorant challenge.

Oh, yeah. That's happening. Have you heard of this? I did hear of this. So the deodorant challenge is you take deodorant, like this aerosol one. You spray it on your skin and it's cold. If you've ever done this and you get cold

and you put close, it's freezing cold, okay? Yeah. And the challenge is you hold it on as skin and it's cold. If you've ever done this and you get cold, and you put it close, it's freezing cold, okay? Yeah. And the challenge is you hold it on as long as you can. Oh, no, no, I don't say that. Okay, like burn your skin. So this kid in the UK, I was reading the story, he did it to himself to, you know, and of course you're with your buddies,

and what do you want to be, oh, I'll keep going, bro. He froze his nipples off. Oh, my God. Are you serious? So, here's the story. So he does it and his buddies are like, I'll keep going, bro. He froze his nipples off. Oh my God. Off. Are you serious? So here's the story. So he does it and his buddies are like,

go, go, go, go, right? And he does the whole thing. And then one of his buddies, like, you know, what are you gonna do if your friend does this with the other? You're gonna go flick his nipples. Oh, oh, oh, oh, oh, oh, oh, oh. Flicked his nipple fell off.

No way. Fell off. They've just shattered. Both of them fell off. No nipples. He goes to class because he's, dude, he's like, I'm fine, right? Put this t-shirt on and his friend,

everybody in class is like, did he got blood on your shirt? Like what's, finally goes to doctor and he had, froze his nipples off. So now he has no nipples. No nipples. None. What? Johnny, no nipples.

Oh, there it is, 15. Oh my god. That's gotta be the, well, honestly though, that's how you earn like really epic nicknames. Yeah. Yeah. Tommy No Nipples. Yeah.

No, no nipples. No nipples, Johnny. Yeah. Justin Tiny Beard. Yeah. Yeah. You got to do something like extraordinarily stupid. That's like a badger.

Hey, that's frozen tits Johnson. For the same team. What happened? I tell you guys by the time my buddy was giving me a tour of his restaurant and introducing me to his staff. And that's what he say goes, oh, and he was giving the names. Everybody has a nickname and he goes, and that's nine. And I'm like, nine.

Why is this nickname nine? And he holds his hands up. He's basically a figure. Yeah, of course. I love the guy named No, a one ball Pat. Yeah. Yeah. You know, I was a tickler.

As a kid, I remember us doing like stupid challenges like this, but not like this. Like not like something that would, that's dumb as this. They were like, we would get like those, like those orange, like ghost peppers or whatever that like if you take like a little bite of it, like your mouth is on fire. Yeah, who could eat it? You know what I'm saying? And how long could you go without having a whole lot of second? Hold on a second.

Like the Carolina Reapers do this. No, I gotta call us out. There's no way. You're not telling me that when you were like, because peak stupidity, it's right around guys, like 15, 16. Oh, I see the guy take a BB gun and shoot his ball, point blank.

Mm. You know, I gotta say something real quick. That's what men do. I gotta say something real quick, okay? As stupid as that sounds, that guy who shot himself in the ball, if you guys ever run into him again, it's epic, right? It's definitely...

A shake is hand, dude. That's why they do it. So you guys can't tell me you didn't do anything like jump your bike off of a cliff or slide down something crazy or do something super dangerous. I mean, of course, we did some things like that that were, I mean, I remember, you know, we built a ramp and we were jumping over each other and taking photos underneath, you know.

Oh my God, I still have these photos too. I swear to God, I do, the budget budget tires of my entire face. Oh my God. Oh, I don't know why I still got them, but I got him. We figured out, we figured out you could choke someone out and we would choke each other out.

Yeah, I remember. Oh, yeah, yeah, you choke people in the back out. Okay, I guess that was pretty stupid. I remember that when passing, making people pass out was like a thing. And I remember us messing around and doing dumps. I did that to people by never doing it. We smoked an Appkin once.

And maybe that's what it is is is that generations that have already Done so like that like if you're this generation. You're like well, they've already done the pass out thing Yeah, they've already done the the jalapeno thing I think it's some different is it's the axe spray your nipples Let's eat some tide pods I haven't I didn't watch I saw that the new jack out you said it was stupid right? I was almost lost. I watched it.

I watched it. Oh, is it good? I didn't say it was stupid. I just said it was like so many dicks. Oh, okay. Too many. Well, they open it. There was like the whole first five minute opening is him being, it's, I got, I gotta say

so. I gotta say something. Cause I watched the trailer and Jessica was totally not about it. So we didn't watch it. But and she's like, they're so dumb, I can't believe whatever. And I'm like, you know what? I told her, I said, I grew up with these guys.

She's so serious, though. Yes, I said, I grew up with these guys, doing this kind of stuff. They're all old and broken. There's a part of me, maybe this is machismo or whatever. There's a part of me that's like, mad respect. These dudes are like, in the late 40s, 50s,

and what's his name getting hit by a bowl? Yeah, I don't know if it's like a mad, I see it and I go like, damn, did you must be desperate for money? That's what I feel like. Yeah, that's the same for me. Because even if we did that stuff if we did that stuff in our like 20s

and then we made our name for ourselves like Jackass and them and you know, you have this new generation, there's a group of kids that are like becoming the same thing, right? And we get famous, we make millions of dollars, like, and we're like 40, 50 years old now, you know? You know, I don't know how they would have to offer a ridiculous amount of money. Something that's set my next two generations up for me to go do that to myself.

Yeah. Well, it's like expected in that juvenile phase, right? Because you're like, you're testing each other and it's like expected in that juvenile phase, right? Because you're like, you're testing each other and it's like the sort of pecking order of like, who's the toughest or you can do the stupidest thing. Yeah. And it's like, it's kind of like the whole growing up process and coming to age thing. But then when you see older guys doing it, yeah, there's sort of a sat element to it. Yeah, and it figured your way out of this. It was, it was a little cheap humor to me too.

Okay, so they, what they did that was smart was, even though Johnny did get in and do some of the stuff, they have like an upcoming group of four, five. That's smart. Yeah, they orchestrated most of it. So they didn't do most of the crazy stuff. They had other people do a lot of the stuff. But there was some, so they did some crazy shit. They did, and they did some stuff that I thought was like,

like I think it's, like what I thought was funny, was like the whole bear thing, when he, when he, they lock him in with the bear, like that's like, that was messed up. Yeah, like that poor guy, dude, like I'm like, this guy literally was like, you could see a face of actual terror. He thought he was gonna eat, see, and I, okay.

And they're all sitting in the, oh, the guys just, bro, they put, they put, they poured honey and peanut butter and stuff down his pants, they're like, yeah, dude. And he didn't know what he was supposed to do. He didn't know he was in for that. He just thought like, like,

they thought, he's there something good to come after him and then they like, they opened up a grizzly bear. I've said this before, the men and women generally are different. The biggest difference for you, men and women is that. There's no way women would do this to their friends. No way, and the only way they would have a friendship afterwards.

They would argue it's because they're smarter. That's what, that has to be. It's 100% that. Well, they just talk shit about their friends when they're not there. Yep. That's what they do. Let's be honest. Just, come on, man. They're just a bad, it's just different. 100% shit about their friends when they're not there Come on man, it's just a bad. It's different

It's totally different. I do it and I know that because I've you know I've spent time where I'm like in my room and all the girls are doing their thing like I'm out of here, right? Yeah, but sometimes I can't leave you know I got to sit there and listen to them talk shit. It's like whoa right? But sometimes I can't leave, you know, I got to sit there and listen to them talk shit. And it's like, whoa. Like guys are all innocent. And we just hang on, kick each other another. Yeah, I'm like, I'm not that hurtful. I wouldn't say that about my friends.

You know, we're not, we're not mean like that. Well, why is your eyebrow shave? Oh, I fell asleep. Something like that. Yeah, do you? Speaking of balls, this, did you guys see the guy on Tucker Carlson who was talking about putting, suntanning his balls to increase his testosterone?

No. Okay, and everybody's made fun of it and called him an idiot. And this is, I hate this because sometimes I'll see people explain something so terribly. Like with UV. It wasn't how he trained. It wasn't explained. He just talked about, he's this health guy, talked about how he puts, you know,

sun tans his nuts to raise his testosterone, everybody's making fun of him. There is real science to this. Now I'm not saying go out and expose your nuts to the sun, but red light, red light therapy on the testicles because red light therapy gets the mitochondria of the cells to operate faster more efficiently. If you shine it on your testicles, the cells of the testicles that help produce testosterone, produce more testosterone. And there's studies that show that. So like we work with a company called Juve and we've had several people experiment with this themselves and it does work.

But when I saw this guy present it, he did such a terrible job. It just sounded stupid. You know what I mean? Oh, you son-tenure. What the hell? That makes your testosterone. It's like, man, I wish you would just explain it a little better because now you just made up. Yeah. Now we're going to get a bunch of people like they'll hear about that and roll their eyes immediately because it's just like ridiculous. But I mean, this is kind of how we were going into it. It's like all these magical effects from red light. Like it just seems like ridiculous. I'm finally now doing it on my head. Cause I, my daughter actually thanks honey for this. If she ever watches this one day,

we're sitting there and she's like, wow. Your hair's thinning. Oh, like wow, thanks honey. I appreciate that. He's saying that. You guys feel that way? What, do you feel your hair steady? I know mine is really bro. You okay. I don't look just more great. It's not that bad

Justin's ever gonna lose his hair. Let's be honest. I it's not that bad right now But I had so much hair before that I have a long way to go So I think that's what saved me I had so much hair that when I'd wake up in the morning Every step I take I'd feel'd feel my hair shift side to side. You're so thick and so, like your sons. Like my son. Yeah, I had hair just like your son too. You did really?

Yeah. Yeah, I did. I remember his age, you go into like, and you're mad about, I said, hate it. I couldn't come up with it. Yeah, I know, that's the irony of it, right? So be careful what you wish for, right? No, when you're starting to really come out,

was it like, like, clumps or just a slow process? No, slow process. Like, it's funny, there's me and my, there's three of us, my two other best friends, we all eventually have. And they're like, I mean, I would still consider on the least bald of the three of us. And one of us started in like our early 20s, like you could see my buddy already of us started in early 20s,

like you could see my buddy already receding in his early 20s, then my other buddy, like in his late 20s, I really didn't start to like, until 30, like 30, I really started to notice, well, I take that back. I noticed thinning in my like, probably how you feel right now. So like I had in my 20s, my late 20s,

my hair felt still full, but it was thinner than what it was when I was a kid. But then like when I started to get my thirst, and then of course when I started messing with testosterone, like when I was taking high doses of it and competing, I remember and I've shared this with you off air when I started when I tried master on for the first time. Oh, that's a that's a that's a DHT one derived. Yeah. And that was the first time actually I ever did experience,

like shampooing my hair and then looking down and like I actually saw, like hair. I never, up at that point, I was just kind of real slowly thinning over time. You know, I knew the event of it was coming at one point. Um, and didn't really, I didn't really bother. It was like whatever. But when I started using a master on, when I was using it, when I was stacking testosterone and stuff, and that's when I started that freaking out.

Well, so what I'm doing the red light now, but what I've done for a long time is take salt polo meadow and then use salt polo meadow shampoo. So salt polo meadow reduces the conversion of testosterone to DHT and some studies show up to 30%. So, current medications for hair loss also do the same thing, just a much stronger, right? So, I think finasteride is a drug you could take that'll do that. Salt Paul Meadow natural doesn't do it so drastically, and I've been using that for a long time because I think I'd be a lot less hair now had I not been doing that. You know that I was curious of and this is totally anecdotal but like growing up, you see

that you know one of the guys that gets hair first like facial hair gets like really hairy or whatever like. Oh, it's the first time to go bald. Yeah. Is that like a DST? Okay. Yeah, that's it's like related. Yeah, DST is a very androgenic, you know, I never thought about that just for a moment. Every single one of my friends. Yeah, that's like related. Yeah, D's T's a very Androgenic, you know, I never thought about that just for

a month every single one of my friends. Yeah, that now I think now that I'm thinking about it, because you said it, I'm like, you know, you're right, I think that my buddies that did get like facial hair like in, you know, middle school. Yeah, we're the same ones that end up that's a you would think it would be the opposite. You would think they are like Harry, real Harry guys. And so they'd have hair sticking around longer. I'll probably be like my dad where he's kind of bald,

but not really, you know. But then my grant actually, well, his dad was bald. Yeah. So maybe, my brother's more like that, my brother. See how is that, I always heard it was like on your mom side. Mom side, but I think that's false. Yes, it's not true, because I have my dad's hair still. Well, it's supposed to be mom side skip a generation. I'm serious, that's what it's not true because I have my dad's hair still. What's supposed to be mom's side skip a generation?

No, I'm serious. That's what it's supposed to be. I've obviously looked into this stuff, you know. I think it's all big. You guys are amateurs. Yeah, yeah. Yeah, I don't know. Do you think it's BS? I think that's BS.

I mean, I think it's hereditary for sure. Yeah, yeah. But I think, oh, it comes from your mom's side. It just gives a generation. Yeah. I think people are making stuff. Yeah, I learned you pin that. That's the thing. Yeah. No, I think it's important to comes from your mom's side that it skips the generation. I think people are making stuff. Yeah, I learned you pin that, that's the thing. Yeah.

No, I think it's important to look at your genetics for certain things and then prepare yourself. Like for me, hair loss maybe, runs in my family on all sides, all sides is prostate enlargement. Everybody has, everybody, my grandfather, my uncles, everybody getting up in the middle of the night. Yeah, so I've been taking cell polo meadow for a while mainly for that because that also helps with that.

So I'm hoping to to save that off for as long as I possibly can because that would suck. Now I would say, how do you feel? I mean, if you all send start and me, if you started to look like me, like, would you freak out or what? No, I'm already, I got my wife already, so she can't go anywhere. Yeah. Yeah. I'll tell you what, I'll be ripped. You know, say I'll be ripped and bald. Katrina was actually the reason why I held on to my hair for as long as I did.

I wanted to shave it a long time ago. Long time ago. She didn't want you to? Yeah, yeah. I like her hair. It was fine. So how do you feel now, your bald? I prefer it.

Hell, it's easy maintenance. Kid of me. Dude, I love to have a shave. You know, I would, you know, other than my psoriasis, which was that one. We have a nice shaped head. I just look too much like an angry white guy. Yeah, I can't do it. Yeah, there's a little white guy.

I have to turn it down. Yeah, yeah, yeah, yeah. You're gonna be more like your tattoos, your face, shape head, and a tiny beard, bro. Yeah, I'm gonna be. We have to, I'm fucking double the true. We have to apologize for your old friend. Here's my friend. He's not a skinhead or a white supremacist.

Yeah, he doesn't go in. Nenial's groups. He's a really nice guy. I know he looks like it, but. I wanted to ask you something, Adam. If you don't mind me bringing this up, I know you've been experimenting with the red juice from Organified to help with how you've been feeling.

Yeah, yeah. And so maybe some feedback. Well, yeah, I mean, at first, the audience didn't hear like my, the last, you know, episode or two, I can't remember when I brought it up, but that I had came after my flu. I naturally came off of the create a, create a, a, a, a, a, a, and also, um, caffeine. Yeah. And it was, uh, kind of a nightmare. Like, I didn't caffeine. And it was kind of a nightmare. Like I didn't realize how bad it was gonna hit me. And so, and instead of me going right back,

is what I've decided to do is like, well, let me use this opportunity of the five days of having the flu and then not having any of that stuff to completely kind of wing off for a while, or ween off for a while, and using the red juice. So and I started using it like right so right now like kind of for the audience what I normally would do is I'd have either a cup of coffee or energy drink and I would take some cratum with the mix of cratum and caffeine is a beautiful blend and it is. I don't recommend it. Yeah. So this is just me being honest.

It's not me telling anybody what you should do at all. I don't do what I'm doing, right? So, because it was a pain in the ass to get off of it. So, right now, that's what, and what I noticed was my, and it's weird, like my, my, my temperature is, is really, I'm hot cold back and forth. I'll feel cold, but then I'll, I'll get the cold sweats.

Yeah. I'll be all cold and then I'll, I'll start sweating. It's like, so it's real- So, CNS response. It's really, really weird. And I know what you've talked about with the adaptogens inside, but there's rodeo in there and some other stuff. And it's really in a good adaptogen-based-

In the Red Juice. I know you've said that before, so I started taking it, and I was like, oh, I think it's helping. It takes the edge off. Yeah. It's not a replacement. No, no, not a replacement. No, it doesn't make me feel like what I felt like on caffeine and creatum. What I what I it mitigates that those crazy strings swings I was feeling. Or I thought it I wasn't sure until yesterday because yesterday I opted not to make the drink. So I have it right. I mean, I just finished it. It just it was inside the in this. This wasn't

water. This was the the red juice that I also mixed with our element. And when I do that, it definitely makes me, and I didn't know it, and this is how I, it's when I, when I didn't do it, I didn't do it, and I noticed, oh my God, yesterday, I was cold inside here, but then my back was like drenched in sweat, and I'm like, oh my God, what the fuck? So taking that as, I can feel how...

Yeah, I've been recommending for people who want to get off caffeine, because it's, I think it's a good idea to go off caffeine every once in a while because obviously you get a, you develop a tolerance, you need more and more, and then you get more side effects, less grade effects, it loses its magic. Cause caffeine when your receptors are fresh,

beautiful feeling, you have a little coffee or whatever, and you're like, oh my God, I feel so great. But over time, you know, you see more and more. So you gotta go off and going off caffeine sucks. I hate it. I hate going off caffeine. It's like three days of hell and no energy, no motivation, bad mood.

The red juice takes the edge off. So this is what I've been recommending to people. When you go off caffeine, drink the red juice two or three times a day. And you will, you're not going to feel like you're on caffeine. No. But you'll, you're not going to feel like you want to kill the withdrawal symptoms that you have from the lack of caffeine in you. They'll be much, much milder in comparison. And that's what I noticed was when I didn't yesterday, I paid for it. And I was like, oh, shit, wow, that really made a difference.

And just from drinking it to the front. You have maybe another like four days or five days and then you're back to. I mean, I already feel every day getting a little bit easier, a little bit better. I mean, the five days with the flu was like, I mean, that was the worst. So, and I think I got the worst of it during that time.

I mean, it was like constant migraines. And then since then, it's just been, it's been more annoying now. Now, it's like, it's not, I'm not really on edge. It's not really, it's just like this weird and Katrina is like tripping out at home. She's like, I turn on the fire last night. She goes, you do know it's 72 in the house right now, right? And she's like, are you okay? I'm like, I'm just cold. So I'm like, she's like, that's not you. Yeah, she's like, are you okay? I'm like, I'm just cold. I'm like, so I'm gonna she's like, that's not you. Yeah, she's like that So I used to bring up just random facts Sometimes on the podcast you guys have done that in a while and I do I do have some pre-juice. Oh good. Let's do yeah, so okay Do you guys know the fastest animal on the planet Cheetah wait on land or water or air all

Falcon, yeah, it's gotta be a Falcon. Yeah, it's a Paragon Falcon. Okay, how fast? 200 miles an hour. Whoa, I did always have you ever by the way you ever seen the shape dives You ever seen the shape of a Falcon what because they've analyzed the shape of the Falcon as it dives And this is how they designed some of our, I think, stealth. I think Stealth is going to bring up. Oh, good. I just do it when you're putting it in. No, it's okay.

Yeah, it's like, uh, this is what you get when you read in psychopedias all day long, you know, exactly. Yeah, I think this cone that like, I guess it like dampens a lot of the, the, the shock wave vibration. Yeah. On the way down. So yeah, that, that was like part of the engine. They modeled after that in its nose.

I didn't know it gets that fast though. I know, to either. You know it's crazy about that? This is the crazy part about it. It's not the speed, that's wild. It's that it can control itself and it can target. Because the reason why they do that is they hunt birds. Yeah, and they come in so fast. Oh birds. Yeah, and they coming so fast. Oh, yeah

Yeah, so they're the super predators like that from from aerial attacks They're not like eagles without get mice and rabbits. No, they don't really they're not as interested in rodents So you're a bird you're already flying fast in a 200 mile an hour missile hits you and takes you out See the shape on the very right Seattle shape It doesn't that kind of look like a stealth fighter from a side? Wild, right? It's just cool. It's funny just because I heard, actually, I heard these when I was at that natural

history museum and this guy had one and was showing the kids and it was such a trippy looking bird. It was so cool. But the guy kind of looked like a bird guy. Do you know what I mean? Like his face. Sound kind of looks like a bird guy. Do you know what I mean? Like his face. Salah looks like a bird guy.

No, he's his. Salah, if you could just picture Sal with a leather thing on his arm and like a feather or a deer. The leather thing, but like, or like, or like, or like a leather hat. If you had like those big leather hats. Salah would have had a bird tattoo that went all the way up his arm, right?

And he's got like the long face. And he had like an actual Mohawk too. Like this, like, dude, way up his arm, right? And he's got like the long face. And he had like an actual mohawk too. And we were up like this and I'm like, dude, what are you a blue J? You know, like, come on guy. And so I was like, I was like, asking him, I'm like, okay, oh, so is this like, are you able to have pets?

These for pets. Oh no, no, you'd never do that. I'm like, this guy has a meso pet. Yeah, he's for sure this stuff is your pet. So I don't know what a bird Jad look like. I just described him. You'd have a mess of pet. Yeah, he's very sure this stuff is your pet dude. So I don't know what a bird can look like. I just described him. You'd have a big leather hat. I would.

You'd have a leather thing on your, on your, your arm arm arm. Yeah, like a, maybe a feather. I think it's like, there's like leather like trench coats that like have the shoulders that go out. Yeah, that is true. They do do that. Yeah. What about snake guys?

You ever seen snake guys? Oh, those are with the weirdest. Yeah, they walk around like the boardwalk with a snake around their neck? Why? Yeah. Yeah, we do and dude. They usually, I mean, have like pukeshell thing,

yellow, yellow, hot, and black dice. Yeah, they're like nickel back fans, you see. Yeah. I don't know, it's just a weird correlation. The craziest pet owners pictures I've ever seen. You guys have ever seen those dudes in Africa that have hyenas as dogs. You know, big hyenas. They're walking a hyena. It's got like a rope looking muzzle and I'm like,

that's your pet. That's terrifying, dude. You gotta see it. Doug, look this up. I didn't know that. I didn't know. Those are, those are allowed. They're like African gang members and they have hyenas. So, so instead of like pit bulls or rottwears, they have hyenas. That's a flex, dude. Walk around with a hyena. Yeah, you imagine you got your pit. You're like, yeah, I'm bad. You got hyena.

You could eat your dog and look at it. Show them with the, like the ones where they're walking them with the Muslims stuff. Well, it's right there. There he is. Yeah, dude. They're huge in real life. Cause you always see them with like lions and stuff.

You can go to the show, lions are the only thing stopping them really. Yeah, dude. That's his pet, hell no. Hell to the no. What would it, would it, like a domestic dog would be able to hang with that at all? No.

Any chance at all? No, not any breed. No, dude. Fun fact about hyenas, they got a folk penis. They have a what? A what folk penis? They don't have a real one? The girls.

Oh, what? What? They're like alpha. It's so like, usually one of the pack leaders is like a female. What's a faux penis? Fake. So they have something that looks like a penis, but it's not on the females. So it's like a natural strap on type of deal.

And do they use it? That's a good question. I haven't seen the video. See that guy right there? He's got a machete and a hyena? That's a good question. I haven't seen the video. See that guy right there? He's got a machete and a hyena. That's great. That's great tough. That's a tough looking game member right there.

I want a cool photo like that. Yeah, it'd be a cool photo. Wouldn't it be black and white photo like that hanging up in your house? No, the coolest thing is an album cover. Yeah, it's cool. It's like an album cover. The other coolest photo.

Oh, there's a fake dick. Look at that. I told you guys. It's called a sheepiness. Google, Doug, can called a sheepiness Google Doug Can you Google sheepiness? I'm stopping right here. Hey, man, you know,

The animals are weird. The other cool pet owners or those dudes the Falcon owners. I don't know if they're in the like Mongolian. Oh, you're like on a horse The hunters and there's like And they use the falcon. I think it's a falcon. Tuckin' our gold needle. Something. That's gotta be the toughest picture I've ever seen in my life.

Yeah, that's a dude that you're like, alpha. Yeah, you're about as tough as a kid. Roll it out, dude. Yeah. Hey, real quick, you gotta go check out one of our partners, Livon Labs. They make supplements that actually get absorbed

by the body through using pharmaceutical technology, liposomal Technology and right now if you go to live on labs through our link You can get free lipoglutathione when you bundle it with B complex and vitamin C So that's happening right now go to mind pump partners calm click on live on labs and get hooked up with that particular Discount all right here comes the rest of the show Click on live on labs and get hooked up with that particular discount. All right, here comes the rest of the show. All right, our first caller is Chris from British Columbia. Chris, what's happening? How can we help you?

There's the thing, like, I... So first things first, I would like to thank you guys for all the knowledge that you share with me, or free on YouTube, as far as mobility and technique and all of the stuff. Now the thing is, I've been working out for the past couple of years and no matter what I do, my traps, and it's always taking over when I'm doing shoulder press or then press in. It's getting annoying because I cannot feel anything in my shoulder or anything in my chest, not depending where it is. I'm trying to see what approach should I have. Okay, so you feel like your traps are overactive because you don't feel your shoulders

or because you feel tightness. Tighten your traps the whole time. Yeah, do you feel like tightness and stuff in your neck? Like what do you mean? Yeah, like the neck is always tight. The trap of a tight and the thing is like, I cannot like squeeze my shoulder brake properly. I can't even shoulder brake property.

It's, I can't even put this issue on. He's shrugging it up and he's rolling forward when he's bench pressing. So you probably don't feel it in your chest at all. You feel it more in your shoulders and traps. Is that what you're trying to say? Yes. Okay, yeah. Yeah, I would comment, by the way.

Yeah, you know, really what you wanna do is you wanna strengthen the opposing action. So a light row or like a cable or a band row would be ideal for something like this, where you pull the shoulder blades back and down. Okay. So back and down, like you're trying to put your shoulder blades in your back pockets and focus on that squeeze. So when you do a rep, what you do is you pull the shoulder blades back and down,

squeeze, hold for like three seconds, come forward with the repetition, and then come back and then repeat that, and strengthen that particular movement. Now, when you do overhead presses, you can try to keep the shoulder what they call packed, but I would rather just do your overhead presses as you normally do with your bench presses. You want to focus on your shoulder blades coming down and back to secure the position as you bench press. You may have to go lighter on the exercise in order to do that, but really it's gonna be about strengthening the opposing movement

because what might be happening is upper traps are stabilizing your shoulder girdle more because some of the other muscles that should be stabilizing aren't necessarily as involved as they should be. So it's just taking over. I'd like to actually like to see him do a Z-Press instead of a traditional shoulder press. So if I would drop the shoulder press and do the Z-Press, I would make sure when you're

doing the priming movements that Sal's talking about is to go really light. The mistake that some people make when they hear that is they do it the way they would train, like trying to get sore, or build muscle. Like we're trying to retrain a recruitment pattern in this case, and so really taking time and going light and squeezing the position that Sal is talking about. So when he says, put your shoulder blades back into your back pockets, you wanna put emphasis on that.

Like you could squeeze and hold for like five seconds. So I have you as a client, I did normal, and I love to do like a seated row and normally take a client like you that's really tense and tight and shoulders roll forward. And I'd actually put my knee in your back and actually pull your shoulder girdle back so you could feel where I want you to go.

And then I'd have you take a real lightweight, draw it in, get into that position. And then I'd want you to get like an isometric contraction, or you squeeze real hard and feel those muscles back there for about five seconds and then release out, then come back into that position, and we're using a really, really lightweight. You can almost do it with no weight technically, so go light and really concentrate on that squeeze portion, prime like that before you go into a more traditional movement like your bench press. Yeah, just to add on to that, like exactly what they said, but also too. I like the farmer walks that are more postural driven. So if you can, you know,

shrug your shoulders back, the press your shoulder blades down, everything that they're saying with that, but like hold weights at your side, maintain that posture and walk and focus on just staying tense there in your back and your shoulder blades and keeping them down as a priming movement as well to add in beforehand and then keep strengthening and reiterating that strength in that position during seated rows. Chris, do you have prime pro? No, I don't.

Okay, I'll send that. That was about two, but I didn't know if I could help or anything, so I just, it'll definitely help you. And we'll send that to you. And in there, there's some shoulder and shoulder blade mobility movements that might help.

Another good movement, this one actually might be the perfect one for you as a prone cobra. Prone cobra with no weight, just to work on that downward, and what's called, you know, retraction and depression of the scapula, just to oppose that upper trap movement

and just develop some more stability in that direction so you don't feel so, you know, quote unquote, overactive in the upper trap. So we'll send that to you. Resist the temptation to wanna go heavy on any movements right now. I really just work on the form, the technique, the squeezing and pausing in the position that we're talking about.

We can load, we can really load later on. First, let's get to the, you in the place where you can intrinsically hold yourself in that position without having to do these exercises, right? So that's the, the goal is that you should be able to one day walk into the bench press and retract and depress naturally on your own and hold that position without anything. So until then, when we're priming

and we're doing these movements, stay light, stay really light and really focus on the technique more so than trying to load the bar. I would just wonder, like, do you think that Kelo Bell Hello could help on the technique more so than trying to load the bar. I would just wonder, like, do you think that Kelober Hello could help or not? Yeah, you know, with, you got to do more correctional exercise. Yeah.

You know, I really think Prone Cobra is gonna be your, your bet and those really like cable rows. Prone Cobra, handcuffed with rotation, wall circles, all these things are in Prime Pro, by the way. So Prime Pro's got these movements in there, follow the stuff like South saying that's that's regards to your shoulders and those movements that are in there stick with that. We're sending it to you for free. So start following that and then report back to us after you've been doing that and how you feel.

So yeah, I'm going to follow what you guys say because like I know like like all those like mobility stuff like you guys know more than When anybody Alright, thanks Chris. Thanks for calling. Thank you. Thank you. You're like Chris Yeah, this highlight something important which is No, you know what this highlights? This highlights that, the fact that you can do an exercise that's supposed to work something and say, oh, this is what I'm gonna do because I know

I'm supposed to work on this. But doing such a way where it does the opposite, right? So I see this with clients where I'd get a client same issue, oh, my neck is tight, whatever. And I'd have them do a row and I'd put them in the right position, like you said, I'm gonna squeeze their shoulders blades down, I'd back for them, have them feel what it feels like, then I'd let go and I'd say, do a row and I'd put them in the right position like you said at them And I'd squeeze their shoulders blades down it back for them Have them feel what it feels like then I'd let go and it's they do five more reps on your own and they go right back

Yeah, yeah, so doing it the wrong way and what happens to do it the wrong way is you make your problem worse Yeah, you're doing the right exercise, but you're doing it away towards gonna make your problem This is why I kept saying the forcing it this way kept saying the weight thing too Yeah, I go really like yeah because it the just any white kept saying the weight thing too. Yeah, I go, you gotta go really light. Yeah, because it, just, if you make the weight challenging at all and you're that person, you're that person you're talking about, they're gonna fall right into that trap. Like, if you can't, if you can't hold it in that position

with little to no resistance, adding a bunch of resistance, it's just gonna make it worse. Yeah, I agree with that, but also to like, to your point of having to kind of manually press the whole reason that, that's why I was your point of having to kind of manually press there. Well, that's why you're walking. You're bringing up with, yeah, weights to hold the size of the weight. That makes a lot of sense.

Yeah, that makes a lot of sense because now you're using gravity to help put them in the right position. So that makes sense. That makes sense. That is the thing that makes sense to load. So, I guess that's a good point. Well, you don't want to load something that is pulling the body back into the position that you're trying to work yourself out of.

Well, but if you can load the body in a position that's going to be advantageous to the position you're trying to get to, that makes sense, which is what you reckon. Well, the counter to that is, well, when you're holding a heavy weight, even a depressed position, gravity means that the upper traps still have to stabilize, or you're still activating the upper traps, but the counter to that counter is they are activating, but they're activating in a length in position. And so a lot of people think that because a muscle is tight, that means it's stronger. No, oftentimes means it's either weaker or it's only strong in a shortened position. So sometimes, like a farmer's walk, what it would do is it would make the

trapezius get stronger in that length in position Now his body feels a little more comfortable. Yes, stable I didn't like automatically like fall back to that like short intense position So you have to be able to train to get your body acclimated totally totally But I mean you see I see people do this all time you can do rows which are supposed to fix your posture in ways They do wrong to make your shoulders come forward. So it's not how you do the movement. All right, our next caller is Landon from California. Landon, what's happening? How can we help you? Hey guys, first off, huge fan ever since I traded

in the African X and Greg you said for you guys, I've've gotten pretty amazing results. So thank you for that. Very important upgrade. So my first question is, is it okay for your shoulders to click on lateral raises? I feel it do a pretty good job keeping my scapular retracted and my shoulder mobility isn't the best on like dips, but for my overhead press and dumbbell press it's pretty good. And I was just wondering if I should make that a priority to stop the clicking. on like dips, but for my overhead press and dumbbell press, it's pretty good. And I was just wondering if I should make that a priority to stop the clicking. And my second question is, how much protein daily do you need to maintain muscle at maintenance calories? Because every time I look it up, I get information on growing or maintain it, I cut

but nothing for just maintaining flat out. Yeah, okay. So let's start with the first question. You don't need to lock your shoulder blades back and down and do a shoulder raise, a lateral raise. The shoulder blades can move with the raise. What I would recommend you do is move your position. So your hands, either if they're at your sides, you can move them forward a little bit or you can move them back a little bit or you can move them back a little bit

So kind of find a position that feels more comfortable as you do your raises. This is This is why I like to pouring out the milk you well I mean that could also be causing the issues like clicking isn't necessarily a bad thing if it doesn't hurt But in some cases it starts to feel Uncomfortable so I'd say move your position around to see if you can find a position where it feels a little bit better. And it's a little different from person to person, but you don't have to be like a robot in this position where it's locked back and you're not moving this capy lot. This capy lot moves with the shoulder, with the humerus. And there is a movement that should be allowed to some extent. So, and I know we're always told

to lock things in a position, like when you bench press and whatever, and there's definitely some truth to that, but if we get a little overzealous and then move and then we start to force ourselves into positions that don't feel comfortable for our own bodies, that's sometimes when a problem can arise. So move your armor a little bit around, forward, back, elbows up, elbows down a little bit, rotate the hand a little bit, see if you can find a position that feels comfortable. As far as protein is concerned, maintaining really is a balance between building and losing muscle. There is no maintaining muscle.

Your body is constantly going through a process of adapting. Of breakdown and what's called protein synthesis and degradation. Break down and building. And the balance of that is what maintaining looks like. I would always err, if you're going on maintenance calories, I would err on the side of higher protein intake within that. So closer to a gram of protein per pound of body weight, even if you don't ultimately build muscle on the scale,

it's also gonna help you stay leaner, more satiated, and it'll tip the scales towards, you know, quote unquote, maintaining because, again, it's a balance between building and losing. So I hope that makes sense. Glenn, have you ever, have you ever done the cue of the pouring out the milk when you do your lot of race? Have you ever heard that? Yeah, yeah. I use that cue and my shoulders will still like pop like about 90% of time, but I guess that's not really an issue for it to click, then I guess I'm probably doing it right then. Yeah, if it doesn't hurt, it's probably not, but try moving or try finding the

position that feels comfortable for you. You got to try doing that. All right. Yeah, okay, sweet. That makes sense. Do they still click when you're unloaded? Yeah, even, yeah, you even with no weight like your pocket right now. Okay, and you feel the pop near the near the, the, uh, top of the shoulder where the, it's like right here, like if I put my hand in it, feel it. Show us, Doug. Yeah, yeah. Where's your point? Just emulate. No, no, no, where's he feel it right right in here, him in the back?

No, it's radical. It's a bit of a shoulder. I think it's right here in this part. Yeah, you could try leaning forward a little bit, bringing the hands a little far further forward, like in between a front raise and a lateral raise. Oh, really? I was worried that it would hit my front belt too much by bringing my R24. Not necessarily, depending on the angle of your upper body.

Um, I don't know how to upright rose feel. They feel pretty good actually. I always for demonetists, but I know. No, and that's a, and that you're going to hit a lot of lateral dealt with upright rose. So if those feel, if you like upright rose, they feel comfortable. You don't feel the popping. It's a great example. You're a great client that I'd be like, we don't have to do a ton of lateral raises.

If we can do upright rose and develop your face, face poles, face poles can be that too. With the rope. Yeah. Awesome. Thanks guys. No problem. Thank you, man. How good day. You too. Yeah.

This is, again, an important point. There's, you know, there's textbook form, which I think generally, generally, yes. So generally go by textbook form. But then if there's something with you that feels a little different,

adjust the position a bit to see if you feel better or worse because laterals is one of those exercises where it can look different from person to person. You know, it's an isolation exercise. I've seen this with curls, like another exercise nobody ever thinks about, but for some people, a fully supinated wrist hurts their wrists or the bones at the bottom

of their arm and so an easy curl bar tends to work a little better or dumbbells. I can be like that. If I go really supinated, sometimes it'll bother my wrist a little bit. I also think there's a difference between clicking and popping, right? So clicking sometimes is like...

Popping is break dancing. I mean, popping sometimes could just be air in your joints. So, and if it doesn't hurt and just has it kind of popping sound, there sometimes could just be airing your joints. Yeah. So, and if it doesn't hurt and just has that kind of popping sound, there's no, that's not a big deal whatsoever. Clicking and hurting, I'm a little more concerned about positioning and making sure we're addressing it. I would definitely alter it if there was pain.

Yeah. So, I mean, that does matter his feedback on, does this hurt? Does it feel a more like popping or does it feel like your shoulder blades are like clicking? It's hard to me would want to investigate that a bit in terms of the full rotational range of motion in like how much control and tension that can be

Applied like through each like individual angle. Well to that point your like wall circles Yeah, that's to investigate it. Yeah. No, I think it's that we should have given him Prime Pro and we should have told him, you know, maybe we can still just send it to him and then give him any more. Especially since he stopped listening to those other guys. Yeah, exactly. Yeah, so maybe we'll, you know, obviously he'll listen to this.

So then we're gonna hook you up, we're gonna award him. We're gonna hook you up with Prime Pro and something to investigate like Justin was saying is do some wall circles really follow the video how he does. In fact, you can actually watch the video. You did that in the prime free webinar. So if you're a listener and maps prime, no, no, maps prime webinar, that one's maps prime webinar dot com. And Justin does the wall circles and he really breaks down how to do them properly, technically wise, great exercise to investigate this and see if

there's a breakdown somewhere on one side or if you feel any sort of pain or you can't do the wall circle. Good thing to prime before you do those movements. Our next caller is Shane from Washington. Shane, what's happening? How can I help you? Hey, guys. Hey, I want to say, first of all, thanks for having me on here.

And I really do appreciate everything that you guys do. I've learned a lot. My question for you is this, when I'm lifting, I'm finding that I kind of hold my breath on heavier lifts. So is there a proper breathing technique or what does it affect my lift? If holding my breath is that making the load heavier, I basically I'm just curious if there is a proper way to breathe while lifting and if so what kind of effects does that have? Yeah, breathing should feel pretty natural for the most part

But yeah, but I look here's a deal the reason why you hold your breath when you're lifting heavy is because you're bracing your core You're trying to create stability in your core Really really heavy reps like a single rep, it's okay to hold your breath, in fact you're supposed to. Just when you stop the rep, take a couple breaths before you do another one. So don't hold your breath and do five reps. Hold your breath on that one rep, come up,

take a few breaths, breathe in, brace, hold your breath, do another rep, and so on. If you're doing high reps sets, you wanna breathe, you do wanna breathe out while you're doing the repetition, but while keeping your core tight, okay? So you're not just loosely breathing out, you're holding everything tight and breathing out, whew, like this.

Yeah, really, really tight. And, you know, martial artists will do like a ki, when they throw a punch or a kick, you'll hear boxers breathe out, you know, when they throw a punch, what they're doing is they're keeping their core tight while expressing power. So it is something you can practice. The other part too, Shane, is don't overthink it. I see people overthinking breathing, which is it's like right now, like, like start to think about how you're problematic. Yeah, like start thinking about how your eyes

are blinking right now, and then you start to feel really awkward really quickly. So don't overthink it too much. If you find yourself getting dizzy or whatever, I definitely remind yourself to take a breath, but overthinking breathing, can you start to get a little fun? This is why I've always been hesitant to really coach that, because it's gotta come natural to you, but also you just really need to consider

how you can brace when you have that kind of demand on your body. And so there's just some things, I used to tell people to kind of try and breathe through their teeth. So it's like you're tensing up, but you're, you know, exhaling at least like with that, that tightness in mind. Yeah. But really, I mean, it's an individual experience.

So just make sure it's natural. And you're just considering that breaking mechanism, a bracing mechanism, rather, is that the forefront? When my clients would ask me this exact question, I would say the most important part about breathing is that we do it. That's what I'd say to them. It's like, and you do it as natural as possible. Now there are some things that I think could help outside of actually the breathing way,

you're actually doing things to train yourself to get better at this. This is where the drawn maneuver and learning how to do what Sal said is learning how to brace your core and breathe at the same time. Like, we could practice that right now. We were sitting here talking,

I just brace my core, but yet I'm still able to talk and communicate. So that's something you should learn how to do. You wanna be able to, can I tighten up my core? I've been doing it the whole time since I said it, and still have a conversation, still breathe naturally. You want to be able to do that

so that when you do the higher rep ranges, like Sal saying where I'm doing 10 to 15 reps, I'm bracing my core to for safety and to keep myself rigid, but then I'm also still able to breathe in and out. That's an important technique to be able to learn how to do. So I would practice that, but I hold my breath when I do five by fives.

And if I'm doing five by five heavy squats, I take in a deep breath, and then I hold my breath, and then as I come out of the squat, you hear me breathe out. Or your grunt. My grunting is tense breathing, right? And then at the top of the, I stand up there

with the weight on my shoulders for a second, kind of get, catch my breath again, brace, hold it, and then I breathe again at the top. So you can hold your breath through single reps like that. There's nothing wrong with that. And I think most, like your, most of your heavy lifters will do that. When you're in higher rep range,

you're obviously not gonna hold your breath for 15 reps, or you're gonna have to take two breaths in between to be a long set. And that's probably risking passing out, doing something like that. That's where you wanna learn how to brace the core while also just breathing naturally. And I agree with Sal, I tried to get my clients

not to overthink this, you're like, listen, if we're breathing, we're fine right now. We'll get to the learning how to brace and breathe at the same time. So long as you do that, I don't want my client holding their breath. Yeah, your instinct is to like tensing grunt when you lift something heavy. That's because your body's trying to do that, right? Your body's trying to stabilize your core. Yeah, protect that.

Wow, let the breath out. So and again, I talked about it in martial arts. I talked about unboxing. I know in yoga, I think it's called a, if I'm not, if I'm saying, I hope I'm saying it right, you, Jay breath, I believe, whether you breathe through the back of the throat. All these practices, really what they're teaching is this controlled tense,

because then there's a relaxed breath out where everything's kind of, that's a sigh, right? We're not trying to do that when we're trying to maintain, you know, core stability. Okay, yes, so I fight movie ties, so I'm doing the, you know, our breathes out, when I, drum crunches. So bro, do I'm doing the hard breeze out when I'm drunk. Oh bro, you do that same thing.

That's the same thing. Okay, yeah. I'm tense in my course so much, so I'm just concentrating on, I don't want my back to blow out or something, so I do feel like I'm maybe over 10-seater or something, but I just didn't know if it was negatively affecting my ability to live about starving my muscles of oxygen or whatnot,. That's not the case. If you're not seeing stars, you're not getting dizzy and you don't, you know, then you're probably okay.

Yeah. Okay. Cool. Appreciate it. Now, Shane, real quick, before I hang up here, I noticed in your question that you wanted to grab the no BS 6 pack formula. Did you get that already? I did.

I don't have the little, whatever, the roller in the ball, so I'm going to hold off. So right now, yeah, I'm doing the anabolic, and then kind of a segue into this. I was going to do the performance because like I said, I'm doing movie tie and I'm trying to gain some muscle, but I don't want to get a lot of mass because I don't want that to affect my ability and the way classes. So performance would probably be my next in line. Is that going to be something that I can just keep running? Yeah. Yeah, okay.

That's kind of my goal. That's a very good thing. Yeah, it's an ideal program for four phases. So yeah, you'll build a room. That's kind of like the half beat program. You got a shame. You got a shame. We'll send that to you, okay, because I wanted to give you something.

That's why I asked. Hell, you got a shame. We'll send that to you. Okay, cuz I wanted to give you something. That's why asked Hell yeah, thanks man. I mean can I ask you guys? I you know, I love the podcast. I live in the listen you guys every day and I like the science Do you guys have any recommendations on like resources to kind of learn the the science of this stuff? You know any book recommendations or how many episodes deeper you into mine pop? Yeah, I mean, I just have it on repeat. So I'll just use that I suppose. I mean, seriously though, I mean, if people ask me that all the time and I'm like,

hey, can you make a fucking salad? I got to talk to you every day for the last six years. I'm not reading anymore science articles in that. You know, if you go to if you go to science science daily calm, they'll post recent studies on almost any topic you can think about, including fitness and health. So you go to sciencedaily.com and you can like, you can read for hours and hours and hours if you want. That's one of my favorite

resources. Super training is a book that you could look into for all the Soviet studies on the super training. There you go. Sweet, thank you guys. I really appreciate you a lot. You got it. You're breathing's funny because it's simultaneously very important. You do it right when you exert yourself and you exhibit power. It's also simultaneously something you don't want to

overthink all the time. Because it'll start to mess you up. I think it also matters where you're at in your journey, right? So I would get this question all the time from my beginner clients that, especially when I was at it with like Goin go and like research themselves and try and figure out like, hey, I heard I'm supposed to breathe this way on the negative and that and like, yeah, and then you have me do these and I'd be manipulating tempo. So it was confusing them. They're like, what am I supposed to do on these like five second negatives you have me do it like? So they're all confused.

I'm like, listen, don't overthink the breathing thing. You're breathing. I'm watching you. So just keep doing what you're doing. We'll get to like, bracing your core and really learning how to do that. It's, to me, so long as my client is breathing normally, I'm okay with that. As we get more advanced and really start loading and exerting ourselves, like, yeah,

this is a technique that we can get better at learning how to brace and breathe. And I think there's some value to that for sure. But teaching it to a new client sometimes ends up causing them to be thinking about their breathing more than the movement, and learning the movement takes so long to get good at that that I don't want to distract them with something else like,

oh, you need to be breathing in for three seconds, and then releasing, and then don't forget to breathe, and it's like, oh, shit. The body will figure out a way to get it. I mean, if you're yeah, if you're breathing and you're doing the movement like I'm telling most of my clients at beginning like let's let's get the movement down really really well and then we'll add you want to get crazy with breathing you're gonna look at a little bit like top level

Olympic lifters. Yeah, I mean they do they have to brace their core in a particular way. They also have to brace their sphincter in a particular way. I'm not making this up. Oh, yeah, this is actually true That is a hundred percent. Yeah, do not Google that because it will And you're and we have my members as a great example and that that's the spectrox beginner Olympic athlete, you know saying and like, you know There's and at some point there makes it makes a lot of sense to start moving in the direction of coaching towards that But I you know we trained mostly normal people that

are learning how to train and move, let me move the weight properly. And I, I never liked a overcome. And some, I had, I had other trainers that love to do this. They love to like get real technical about the breathing portion. And I wasn't a fan of it because I felt like it distracted them from the movement portion. And that is so hard to get a client to do. Well, I like the recommendation with a drawn in maneuver. And you can do that all kinds of different ways. It's just really just having them focus on how do I brace, but still be able to breathe

and be able to work my way through that. It's a valuable thing to do just to be able to maintain stability and anchor yourself doing all these movements. All right, our next color is Garrett from Texas. Garrett, what's happening? Hey, how you doing, guys? Good. Just want to say thank you for having me on the show. I really, you guys have been a big part of my fitness journey. And I really appreciate everything you're doing with your podcast and all the resources you have out there. So thanks for having me on. Awesome.

Got it. So my question is about basically evaluating your programming. And I ask this a lot of, I love what you guys talk about all the time about, finist being a long time journey, like a lifelong deal. And trying to avoid the like, look how shredded I got in 90 days. So what are the best metrics for evaluating your programming, especially when that programming is homemade or DIY, as well as like evaluating your effort level and tensionality and all those things around the programming that you've

created. What's your background when it comes to exercise programming? So, always homemade. I mean, I started in endurance sports in my 20s. I got up to like 230 pounds of kind of Oreo squishy. Got into triathlon and a dare. Loved it. But I think even you guys were talking about in a previous podcast about how when you do the Chloric Devacet plus a lot of cardio, when you stop, you kind of blow back up. And that's exactly what happened as soon as I was done racing, I put all the weight back on, try to figure it out. And then once I got into lifting and resistance training, it was really about watching your content,

watching a couple other trainers, and just trying to piece together the different parts that I've seen and learned from you guys, and trying to create my own programming. OK. And so this whole time time have you been training consistently or was it on and off? Yeah, so it depends on when you start. I started resistance training a year ago in March and then six months in, got COVID, ended up on my bed for a week and then in the hospital for a week.

And when I got home from being in the hospital, I think it was about a month before I could start training again. And I felt like I had lost everything. I mean, I went from what it felt like really good squat and deadlift to back to where I started back a year ago. But since then, I am in three days a week. I don't miss unless I'm out of town, and I don't go out of town very much. I'd love to be in the gym, so now I try to stay as consistent as I can. Now, are you structuring these workouts

to be total body workouts, or are you doing kind of like a split routine you set up for yourself? So I'm trying to follow along with what you guys talk about about full body. So I'm in the gym three days a week, and I split it so that I do basically a set a set B. So two days a week, I'm doing set like this week, I'm doing two days of set a one day of set B and then next week I'll flip.

And then I'll me to do a deadlift or squat on each one of those. So set a squat set B is deadlift or squat on each one of those. So set A is squat, set B is deadlift, and then I have chest biceps, lats with back, and a calves and core on one day, and then the other day is chest, shoulders, back, calves and core. So that's the breakout for the two different programs. Two things here, Garrett. One, there's a lot of really, really good

triathlon type programming out there, strength training type programming out there, written by experts. And with your background, you know a little bit about kind of how your body feels, but I wouldn't say that you would be like a, this isn't your job, this is what I'm trying to say. So there's a lot of value in investing

in well-written programming, and it's very inexpensive. It's one of the least expensive investments you can make. The second thing is your question was how do I know if I'm progressing? I mean, you have objective metrics. Am I stronger? Do I have better performance? Do I feel better? How do my joints feel? You know, you got to consider all of that and don't always look at performance as the way to see if you're improving because at some point performance can't continue to improve, right? You're only going to get so fast and only getting it so strong. So at that point is going to be based off of how you feel and is it improving your the quality of your life right now, right? Is the quality of life

improving for me in terms of energy and how I feel. And that's kind of directing you in the right way, but I would go with a well program workout. And I'm gonna send you one. I'm gonna send you maps for formats, just based off your goals. I think that would probably be the best thing to follow at the moment. Just at a curiosity, how long you've been listening

to the program here? Man, when I started lifting, I didn't know anything. I went to the gym. You need to go to the podcast. And I put a squat right on it. How't know anything I went to the gym Podcasts like how long you listen how long you've been listening to podcast? Oh since I started because I knew I didn't know anything I was like I don't know how to do this so I found you guys And I've been I've been in for at least a year. Yeah, okay. Just out of curiosity. How come you haven't started a maps program? Honestly, I'm a teacher with kids, okay, so I've had to kind of do everything DIY just because cool Okay, I get it. No, that's that's fine

I just I was really curious because I could tell I mean obviously you have respect for what we talk about and trust and what our advice Yeah, I've looked to your programs and it's always one of those like man when I when I can that's what I want to do Okay, yeah, we'll send one right over to you, Garrett. Thank you. I'll send you a last performance. I think that one's going to help you. And then what it'll do because it's, because of its structure, you'll follow it

and you'll learn more about how your body feels and then you'll be able to modify it from there, you know? That's awesome. And then you'll be able to stretch on your own. Yeah, because it's kind of hard to dive in and like give you all the specifics of what, you know, why we did things a certain way Like it's better for you to go through it and then you know come back and have questions and figure out how to modify it

So specifically tailors more towards your goals. Yeah, why don't we why don't we do this too Doug? Why don't you hook them up with the forum too? So I'm gonna hook you up with the forum Garrett that way you can actually Get in with the community we're in there and so as you go as you go through this process, you know, only can you you share your journey and ask questions in there, we can get to you or other people that are going through the same thing can do the same thing. That's awesome. And that's the hardest part is like trying to connect to people and like how do you do this? So I really appreciate it. You're gonna love the community in there, man. All right, Garrett. Thank you for calling in. Hey, thanks guys. You're having an awesome day.

Yeah, it's it's interesting because I'm not saying this, Garrett, thanks for calling in. Hey, thanks guys, y'all having an awesome day. And we'll be right on. Yeah, it's interesting because I'm not saying this is Garrett, right? And he's got kids and he studies a teacher and obviously that's, you know, somewhat challenging. It's very interesting to value people place on workout programming versus what they would place on, let's say supplements. Yeah, two or three jugs of protein. Right, right. For the price of probably two jugs of protein powder, which would last you 60 days, you could get a well-programmed workout. Now

the problem is, is there's a lot of free workouts out there that are garbage. There's a lot of exercises you could do. There's a lot of different ways you could sweat and get sore, which is what created sort of that devaluation, I think, of how people perceive this program. Yeah, it would be like people giving away dirt with two amino acids in it, but it's free, it's protein. I don't need to buy a protein because I got all this free protein.

It's like, well, it's not really the same thing. One of the best investments you can make is in a well-programmed workout. And athletes know this. There's a reason why they hire coaches and they hire trainers and their work with strength coaches, it makes a huge difference, but we place way more value on things that are not worth

even close to the same value. I mean, if I looked at workout and diet, there's a single supplement or combination of supplements that would even come close to the value of what that can do. So, and I want people to consider that because I know how easy it is. It would be so easy for me on the podcast right now

to sell a fat burner for a hundred bucks. I could sell a fat burner. I could sell more fat burners for a hundred bucks and I can sell a three month well program workout for a hundred bucks. And that's just part of it. The fitness industry's really done a crappy job of placing more value on these profitable things.

I just think that I just and hit it on the head. I think that there's a lot of free programs out there. There's not a lot of free fat burners out there. There's not a lot of free protein powder out there. So it's a hard compare. I get where you're comparing it, and you're 100% right. But Justin's point is the reason why.

It's because if you don't know, you don't know the difference between good programming, great programming, and dog shit. How many people have told you this is interesting? It's amazing. It's what we talk about all the time. A majority of people, even people who've been working out for a real long time,

the measure and effective workout incorrectly. I'm sorry, how sweaty did I get? Like, no, it's like, so if that's how most people measure a, a good workout and there's tons of free workouts that make you sweat and soar on the internet, it's, it's hard to, to make that transition. I mean, part of the podcast is that is educating people on that. It's not that simple, you know, and I love when you always bring the analogy of like writing code for something.

It's like, yeah, you can put a bunch of random numbers and shit together. It doesn't mean you got a fucking program. Yeah, it's a lated head. That's all weird, yeah. Yeah, no, it's one of the best investments you can make. The most, the best investment you can ever make is hiring an actual coach.

There's nothing better than that. Good one. The next step is to get yourself a well-programmed workout. And once you do it, it's funny too. And it's just a little business, just a little opennessness on the business when people get one of our programs the odds that they'll get another one What's the net what is that Adam? It's like lifetime values three time three x that so the most people buy three to four programs Yeah, why they follow one like oh my gosh. Yeah, what this is crazy. I can't believe how oh this is actually effective That's right. Yeah, so that's that's difference right there. Look, if you like the show, you'll love mine pump free.com. We

have a lot of free content there, free guides. Go to mine pump free.com and download some free guides to help you with your fitness and health goals. You can also find all of us on social media. So Justin is on Instagram at mine pump. Justin Adam is on Instagram at mine pump. Adam and you can find me on Twitter at mine 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 BOLIC, MAPS Performance, and Ms Esthetic. 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 Sal Adam and Justin as your own personal trainer's but 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. We thank you for your support, and until next time, this is Mind Pump!