Mind Pump: Raw Fitness Truth - 1814: The Best Way to Train When Cutting, How to Kickstart Leg Growth, Ways to Overcome Back Pain & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions after a 47-minute introductory conversation, where we discussed fitness, current events, our lives, studies, and much more.

Starting point is 00:00:28 By the way, you can check the show notes for timestamps. Also, if you want to be on an episode like this live, email your questions to live at minepumpmedia.com. Now, this episode is brought to you by one of our sponsors, Magic Spoon. So this is high protein cereal, very low in sugar, and it's grain free. Now, what kind of protein?

Starting point is 00:00:47 Way protein. This is a legit high protein cereal, and it tastes incredible. It's like the cereals you grew up eating as a kid watching Saturday morning cartoons. I'm not making this up. It's crazy. Go check them out.

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Starting point is 00:01:17 I love it. And right now you can get their lipoglutathione for free when you bundle it with their B complex and vitamin C. They also have aflipoic acid. Take it with your Cratee for enhanced absorption and much more. By the way, if you go to mindpumppartners.com, click on Live On Labs, get that bundle. You can save a lot of money. I think it's up to $75 with that special bundle. One more thing, we're winning a sale all month long on some of our workout programs. So the first thing is the starter bundle. So this includes maps and a ballic, maps prime, and the intuitive nutrition guide. So all of that is in the starter bundle. That entire bundle

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Starting point is 00:02:29 One of the best exercises for full round delts is the Z-Press. And most of you never do that exercise. One of the best exercises. Oh, I like you sharing that one. Yeah, I know you would. Yeah, no, no, it's too much. I mean, I would go even further to say

Starting point is 00:02:43 it's one of the best shoulder exercises period. I agree. I actually agree. And you know, it's crazy is that I didn't know that until not that long ago. Same, I'd never done it until we were in trouble. Yeah, I wish that I had that in my toolbox as a trainer in my early years.

Starting point is 00:03:04 It would have been a staple go to because you know what happened was as a young trainer, I would teach shoulder press and at many times I would abandon it because my clients lacked the shoulder mobility and they would arch their back and I would always go, man, the risk, risk versus reward with this movement. So I actually, as an early trainer, I abandoned the overhead press. It wasn't until later did I recognize how important it was for me to make that a stable movement

Starting point is 00:03:33 and at the bare minimum, worked towards my client getting there. And this was all before I saw a Z-Press. Yeah, see, my story's similar but different. I always did over her press as I always saw the value in them But the reason why I didn't do Z-press because I didn't know no other Z-press It was a very obscure exercise like when you see anyone doing Z-press in the gym never It was obscure. I'd seen it before heard about it But I didn't do it because I thought what's the difference between that and overhead press you sit on the floor

Starting point is 00:04:01 You sit in a bench or you're standing. It's the same movement. It is not the same movement. Because you're sitting on the floor, the biggest difference you notice, well, first off, you have to control the rep more than if you're standing and if you're sitting on a bench. But really what I noticed was the extension at the top. You have to get this really good full extension at the very top. And that last like quarter inch squeeze at the top top. And that last quarter inch squeeze at the top of the movement, pumped up my shoulders like nothing else.

Starting point is 00:04:29 It takes everything for you to get that last little bit and to stay in control and so much demand on stabilizing your core and everything else just to keep everything intact. It was like, I wish I would have known, like to your point out I'm earlier, like using that more as an assessment in order as like a prerequisite

Starting point is 00:04:45 to then get to the standing overhead position. Because it wasn't like we got rid of overhead pressing. We used dumbbells, we used whatever else we could to make sure we still provided that movement. But to get somebody on a barbell and pressing overhead, it just exposes so many imbalances. And you pointed out what I think was one of the most common problems with people, one, of course, the inability to get full extension and tightlats lack of shoulder mobility.

Starting point is 00:05:14 But probably one of the most common things I saw was the instability in the core and the core strength to stabilize the trunk in the overhead press, which is the most important piece to protecting your low back. And so the Z press, it forces that. You can not, you'll fall over. Yeah. You cannot press that barbell over your head in a Z press without being completely stabilized there.

Starting point is 00:05:40 And so why I would make the case that I think this is the best exercise for your shoulders is not because I think it necessarily will build the most muscle on your shoulders, but if you get really good at the Z-Press, the transfer from that over to a standing overheld. It unlocks new gains from traditional exercises. Yes. So whatever gains you're getting from the traditional shoulder exercises, you're actually missing a little bit because of your inability to stabilize a particular way. And here's the two biggest things that I noticed. shoulder exercises, you're actually missing a little bit because of your inability to stabilize a particular way. And here's the two biggest things that I noticed.

Starting point is 00:06:07 I talked about the extension, almost nobody gets that real full tall extension where the head comes through, what they say, the window, where your arms are right next to your ears, everything's real straight up at the top. The other part that people don't do is bringing the bar all the way down. People almost always stop just short. Is Z-Press, if you stop here, you're gonna fall back, and if you don't do a full extension, you feel like you're gonna fall.

Starting point is 00:06:30 So it encourages this crazy full range of motion that a traditional overhead press doesn't encourage. Yeah, it's funny you went this direction out. Honestly, I saw the notes. I thought you were going in the direction of rear delt exercises. Just because of the full round, you know, like people usually neglect the rear delts, but I mean, I love the Z-Press for so many different reasons, like functionally and also just like building a definition for your delt toys.

Starting point is 00:06:59 Well, where most people weakest at in movement? It's at the end range, right? And so- And ranges both of them, right? So here on the Z-Press, not only do you get to your point where you get that full extension, you kind of have to stabilize for a minute before you let the bar come back down.

Starting point is 00:07:16 It's like an isometric contraction at the top. Yes. So you get this isometric contraction and stability component at the top of the movement before you come down, just not a lot of people are training an overhead movement like that. And because the exercises forces you to,

Starting point is 00:07:31 it's, this is why it's a great trainer trick because you don't have to queue it. I used to love movements that I found where it forced a client to do a queue that you wanted. Yes. Because you could do a dumbbell press and tell someone to get an isometric contraction at the top, but very few people do that.

Starting point is 00:07:46 If they'll just come right back down. It requires a lot of coaching. Yes. With a Z-Press, it's like the coaching, and that from that point is minimal. Yes. You have to do full range of motion. You have to get that full extension

Starting point is 00:07:57 and balance at the top. You have to have a controlled rep or you're not doing the Z-Press. So it really does encourage us. And I know all the biomechanics, you know, nerds are gonna be like, it's the same motion as whatever. That's not the point. The point is that certain exercises,

Starting point is 00:08:12 when they're done differently, what I mean by that is it's an overhead press. Just like a standing overhead press is, just like a seated overhead press. They're all overhead presses. But when you sit on the floor with your legs out in front of you, well, that's why it's called a Z press. Your legs are out in front of you like that.

Starting point is 00:08:26 When you're sitting that way, it encourages a type of form that really brings out the best in the overhead press. So when you do, so that's the magic of it. It's not that you're doing an overhead press necessarily. It's that because you're sitting on the floor, because you have to balance, because you have to brace your core, you have to go all the way down, you have to get that full extension and get that isometric contraction at the top, you are now doing a beautiful overhead press.

Starting point is 00:08:50 You're maximizing the overhead press. Well, and what the critics will say about the muscle-building potential of it is that you can't load it as much as you could like a standing or a seated barbell press. The attention's high as hell though, so. Well, yes, and also the case that I would make is that one of the things that helped me

Starting point is 00:09:06 increase my standing overhead barbell press the most was learning how to engage my core before I initiated the movement. Right? Like, you just, a lot of people don't think about that. They have to be intentional. Right. They're in a press motion and they're thinking of getting that bar up and they're not thinking locking in.

Starting point is 00:09:24 Yeah. And they're then tightening and bracing their foundation, their core first and then initiating the movement. When you learn to get really good at that, you'll watch your overhead press increase significant. By the way, people think the obvious, which is, oh, you want to brace your core to protect your back? Yes. Also, here's the part that let people don't know. Contribute is more force products? Yes. A braced core will allow you to produce more force in your upper body as you're pressing the weight. So Bruce leaves to talk about this with martial arts when you talk about throwing a punch and you would talk about having a very

Starting point is 00:09:58 strong stiff wrist and he trained his forearms like crazy. And what he said is like, imagine if I hit you with the stiff broomstick versus a broomstick where in the middle of it was like a section that was made out of sponge. Like which one would cause more damage and more pain? Why? Because the force transfers through a stiff object more than something that's kind of soft and squishy in the middle.

Starting point is 00:10:18 Well, when you brace your core properly with an overhead press, you lift more. You generate more force. Your delts get better results in your shoulders because your core is more stable. We lose so much energy from pressing from the, because you're your feet, right? You drive from leaks performance.

Starting point is 00:10:34 You leak and the most common place that you leak in an overhead press is in that core place. It's like a noodle, right? So if you have like this weak core and like noodle like core and you have these legs that are driving the force and they work their way up And then also they've 50% yeah, they lose all this force production and then it transfers up So a lot of what's just getting that press up is just the raw strength of that person's shoulders If you can learn to really make that core rigid you really get the bit max benefits of that driving force from the ground all the way up

Starting point is 00:11:04 And so yeah, the Z press you may not be able to load as much as you can with a standing overhead you really get the max benefits of that driving force from the ground all the way up. And so, yeah, the Z-Press, you may not be able to load as much as you can with a standing overhead or a seated barbell press. But if you learn to, Z-Press really well, watch what happens when you go back to those other movements. Hold on, I'd be a son of a chevro. I'd be a son of a chevro.

Starting point is 00:11:19 Favorite movement. Totally. Stop noodlein' bro. Don't noodle anymore. Totally noodlein' on that. Hey, I'm gonna take a left term. When we spend time like this, obviously we're in a different studio. If you're watching this, we're up at the mind pump east, I think Doug calls it.

Starting point is 00:11:33 We have a place that we go to when we're doing lots and lots of work, where we're going to work all day, all night, type of deal, and just get a lot of things done. And we have an opportunity to see each other morning till night. And one thing that I noticed is we're very different in the morning, in particular with breakfast. Everything really, we do. Yeah, everything. Everything's very different.

Starting point is 00:11:54 But breakfast in particular, everybody's breakfast is really different. So this is cooler. Doug has his stable. Did you do, I don't know, you actually didn't see today. Yes, it's still, it's two eggs. Two eggs. Two eggs, it's two eggs. Two eggs is cup of coffee. Not some toast today. Yes, it's still her. It was two eggs. Two eggs. Two eggs.

Starting point is 00:12:06 Two eggs is cup of coffee. No, I had some toast today. Okay, that's different because for a second there you were doing oatmeal with eggs inside. Yeah, that's sometimes. So 2020. Yeah. No, dude, you're done. Haven't you watched his stay in the life?

Starting point is 00:12:21 That's true. Two eggs is giving you like every scene. And it's a cup of coffee. He's healthy, real sweet. He's sweet. I love it. Yeah, what about you Adam? Today, I actually, I know,

Starting point is 00:12:30 I should shut up. I can't tell you the last time I had a donut, sounds all good. No, I stole somebody's oats today. I don't know who has the gluten-free oats here. What do you think? It has gluten-free oats. Is it you or is it?

Starting point is 00:12:41 Oh, I actually thought they were dogs. So I stole those and then I did a scoop of protein powder. I actually haven't done that in a while so that is not something. It's a very convenient breakfast. But it was a staple for me. Back when I was competing and tracking my protein and stuff

Starting point is 00:12:54 that and I'm trying to get back into, I know that I'm lacking my protein intake. And so, you know, being around you guys and I saw it eating together, there is a part of me that it's a good reminder of oh I need to do this I need to do that. So that was mine. You're just looking out Jack. We are what were you you're normally like a 12 eggs or some crazy No, you do 12 eggs had 10 so I I'll fry over easy

Starting point is 00:13:18 10 eggs and then I'll do today I did four slices of toast with that but other times I do that, and I'll have a bowl of oatmeal or something like that. So 10, I do. Would you do Justin? Well usually, I mean, these days I'm doing more way protein like shakes, and I didn't bring any with me, and so I had, I looked in there and I was like, looking through everybody's stuff, and like I did see anything, and I was really stoked.

Starting point is 00:13:42 And I actually, there was like bacon in there, but I was like, I'm lazy dude, I don't wanna cook myself some bacon right now. Cause usually I'll do like bacon coffee or like, you know, that's kind of like a thing with the- Super American breakfast. Very much of a bacon coffee. But that picture's like bacon coffee

Starting point is 00:13:54 and like a handgun. Yes. Yes. God guns and glory. Yeah. Something like that. Yeah, but anyway, I saw that there was a magic spoon, a blueberry magic spoon, it was like, okay, I can do it. Oh yeah. Just as the kid it is, I'm yeah, but anyway, I I saw that there is a magic spoon of blueberry magic Spoon's like, okay, I can I can do justice the kid it is. I'm like, yes, dude

Starting point is 00:14:08 I can do some cereal and just you know have a good day. Well magic Spoon's not bad I mean you get it's got your way protein in it exactly doesn't have sugar looking for the way protein It's grain free now how much do you eat? I know that measurement got a big ball. So you did one of the big balls Yeah, I did I did almost the punch ball size today. Do you know what's funny is that I I eat magic measurement got a big ball. So you did one of the big balls. Yeah, I did, I did almost the punch ball size today. Do you know what's funny is that I, I eat magic spoon a lot, but I could probably count on one hand. How many times I've had it for breakfast?

Starting point is 00:14:33 It's a, oh, you could use it more as like a treat, right? Yes, I do. I do. It's like a treat for breakfast, dude. It's such a, it's a, it's a, when I have an ice cream craving type of, like I rarely have a breakfast. It's not a breakfast go to for me at all. It is almost always a nighttime post-dinner watching TV. I have the munchies.

Starting point is 00:14:55 You know, jealous I get. I swear to God. So we obviously will work with Magic Spoon and I've tasted a few of them. They're really good. I can't have it because it's got way protein and I can't do dairy. I'm always so jealous when I hear you guys talk about it. It's a high protein, it's like I've always wanted that. Ever since I was a kid, I've had products, not Magistroon, but in general, serial products

Starting point is 00:15:15 that have claimed to be high protein. Yeah, not only are they have, for decades now, right? Even as an early trainer, I remember buying these different cereals that would claim to be high protein, and then you flip the box around and it's still a massive car breakfast. It's like six grams or something like that. Yeah, and they tasted like whack. They weren't even that good.

Starting point is 00:15:34 So, I mean, Magic Spoon to be able to give you a bowl of cereal. It's like 30 grams, 40 grams of protein. I mean, there's just, I remember getting a high pro, I remember that. I was at the grocery store a long time ago, and I saw this box of cereal and said, high protein, contains as much protein as an egg. I'm like, oh, these sneaky, you know, advertise, because everyone's like, eggs are so high.

Starting point is 00:15:56 One egg is six grams of protein. It's only six grams of protein. So it's not a lot of protein. It's more than, you know, Cheerios, but it's not long. Dude, this is kind of funny, because I didn't tell you guys. I have a confession actually. Oh, so I had magic spoons send us the birthday cake and I took all of them. Wow You got some yeah How do you have it yet? Yes, is it good?

Starting point is 00:16:24 Our name to get such a job. Bro, I have like, I am Justin Andrews. I represent Mind Pump. We'd like 15 boxes. Yeah, we'd like, yeah, just keep sending them. Go ahead, I wasn't good to tell you guys, but I just thought of that. I was like, oh man, they'd be so mad.

Starting point is 00:16:36 I was waiting to try that flavor too. I haven't, you know what, it's like a limiting run. I'm still, I'm almost through. Oh, still? Remember all those boxes? Oh, it was like 70 boxes. No way. Yes, I'm not all the way through oh still remember all those boxes like 70 boxes Yes, I'm not all the way through yet. I still probably what's the shell have like 12 oh forever Yeah, I'm just gonna say what a great. Yeah, what a great emergency food seriously Yeah, if there's an emergency my bomb shelter for sure last a long time and you got high protein

Starting point is 00:17:01 Yeah, so that's pretty actually in fact I have protein powder my little earthquake earthquake, you know, oh, you're a little kit. Yeah, because protein powder last time. Have you done that? Like, created a little, uh, emergency kit. I know, that's why I said that. He's coming over to one of our houses. He's so about that guy, dude. You know, you got to ring at the door. We're like the paranoid, like tin foil guys over here. You know, I was like, oh, shit. I have a few of these friends of that way. I'll be knocking on your doors if that's the house. Make sure you put it up the way for me. We'll save some room for it, our mom.

Starting point is 00:17:31 I gotta tell you Adam, dude. I, because you know, you went off caffeine and you were trying to, you know, quote unquote detox or whatever, not what it means, but you're trying to get your body resensitize a caffeine and I'm like, man. Free of all the drugs. I'm like, I need to to get I need to lower my caffeine

Starting point is 00:17:45 I was getting up to like 350 to 350 to 400 milligrams a day, which for me is a lot I know for some people that's not a big deal for me That's a ton and it started to lose its effect. I would have 300 grams caffeine and I would just feel like I'm kind of normal now So man, I got to go off dude and so we came up here and I'm like This is a good time for me to do it. We're gonna be your old day. Couldn't I couldn't I couldn't go cold turkey. I tried and I felt like a zombie. That's like a shitty headaches or it was just fatigue. I don't get headaches. I get like sad. I do. Is that why you keep trying to give me a hug? Yeah. Yeah.

Starting point is 00:18:25 It's weird. Justin, give me a hug, please. Yeah. I get sad and tired. Like, I could sleep all day long. And then I had to get on other shows. I got interviewed and then we did the podcast. I'm like, I can't show up like this.

Starting point is 00:18:38 This is so, it's so weird. Like, I didn't, I got the headaches. Bro, caffeine is an gnarly drug. Nobody, people don't respect me. It's weird because it wasn't that long ago We had the somewhere conversation around this and I think I actually said to you like oh, I'm easy I can cut it cold turkey and be fine talking mad shit So fucking I swear to god like anytime something like that have I always like you carmas a bitch

Starting point is 00:18:59 Well, I told my wife I said I'm gonna that, I'm gonna cut caffeine. It's a good opportunity because we're gonna be up at the place and she's like, are you sure? Why don't you kinda ween it down? So no, no, I'm gonna cut it and I said, it's a good opportunity because I might have the opportunity to chance to do it. But I can't because I need it

Starting point is 00:19:18 and I know people watching understand this. I'm at the point now where I need it to function and I don't have downtime right now. None, I have none of work and then I go home and Jessica still, you know, believe it or not terrible You know first trimester symptoms even though she's passed the first trim answer so I come home and she's sick And I'm having to do everything that she can't do so it's like man I can't cut caffeine. It's that if I cut caffeine Everything's gonna go hey wire like what do I so I'm almost thinking, I'm gonna book a trip

Starting point is 00:19:47 where I'd go somewhere and just- In your trip sucks. So I was having the same thing, right? Where it had been, I had told Katrina, probably months ago, that I needed to pull back on both the creative and the caffeine. But I just kept going, man, there's never a good time because it's the exact point you said,

Starting point is 00:20:03 man, I need the stuff, because I'm now got a point where my tolerance is so high. Maybe I'll wait till I get sick like you do. Well, that's what, so the reason why I did it was because the, the flu hit me so bad. Obviously, I'm not in taking anything. I already feel miserable when I'm going through the ringer and I already got like a five day head start.

Starting point is 00:20:17 So I kind of was like, you know what? I've already got some of this out of my system already because I've been so fucked up for the last five days. Like now, let's just see if I can finish tapering it all on. Well, what happened to me was that this morning I woke up and I always wake up early, right? So I'm up at like seven, which is actually late for me, but we went to bed late last night,

Starting point is 00:20:34 working on some cool stuff by the way. Got some cool stuff coming. So I'm not gonna say anything else. So we're doing that, I wake up at seven, and I'm like, so groggy, I go downstairs and eat my 10 eggs or whatever Do my you know my breakfast thing then I go upstairs and I'm like just trying to like muster The energy for the day or whatever and then I make the I made a mistake

Starting point is 00:20:57 I looked at the stock market I'm already I was already sad. I stopped looking at that. I was already sad from the no caffeine. I was already feeling physically sad. Then I looked at that and I'm like, wow. This is, it's gone. I mean, where is it adding compare? So it's funny you were looking at that. Is it Coinbase?

Starting point is 00:21:17 No, I'm not watching, I'm watching the house. There's that. Because Bitcoin's getting half. I've already accepted, I've lost all my money. It's gone bro. So Coinbase just came out with their earnings and they came way below expected because Bitcoin's getting hamper. I've already accepted I've lost all my money. It's gone bro. So Coinbase just came out with their earnings and they came way below expected because nobody's buying Bitcoin right now

Starting point is 00:21:29 because Bitcoin's going down. And Coinbase is, I'll tell you guys what, well this is as of the recording of the show, right today, this is just today now by the way, Coinbase is down 20% today. Now at its peak, okay, and I'm not even gonna tell you what I bought it at. But it would peak up in the 350 range. Like that was when it was getting like crazy

Starting point is 00:21:51 or whatever. Right now, it's at 53 bucks. 53. What did you say? Remember, Peloton peaked at 170. It was Peloton. That's another one I totally screwed up. I've been hit like on all kinds. They probably held it on at one point was peaked at about 160 bucks. Yeah, I thought 170. You know what it's at right now? Yeah, it's in 12 bucks. Oh, 12 bucks. 12 dollars.

Starting point is 00:22:15 I'm out. Do you see what happened to you? So Freddie and Fannie Mae came out with 30-year mortgage interest rates. We're in all time high since 2009. So it's up to still low. I mean, yeah, compared to before 2009, but it's the highest it's been since 2009. Well, inflation, so your time is over a decade.

Starting point is 00:22:37 And I mean, and it's, and they're coming out saying that it's going to continue. I mean, my prediction is six to seven percent by the end of this year. I think that's a very conservative, safe prediction. Yeah, I don't think that's going to continue. I mean, my prediction is six to seven percent by the end of this year. I think that's a very conservative, safe prediction. Yeah, I don't think that's out of it. Kind of. I mean, they kind of said they were gonna do

Starting point is 00:22:51 50 basis points, but it's happening so quickly. Grow inflation grew faster than they said again. They said, okay, inflation's here. It's gonna grow this fast, faster. Every number that comes out, inflation's getting, oh, you guys wanna hear something crazy? Have you guys been reading about say you know, there's just like shortages supply chain issues or whatever? Yeah, have you heard of the shortage that's going on right now? It's really sad Baby formula. Oh my buddy. He texted

Starting point is 00:23:16 Baby formula two of his friends are they both have newborns and They were texting each other back. Hey, how are you how are you doing with getting the baby before he's like? Dude, I was driving till midnight last night through town to town. Oh, that's just to find three cans. Dude, that breaks my heart right now. Yeah, just to find three.

Starting point is 00:23:31 What are you gonna do? I know they used to lock it up because people would steal all the time. So 43% of baby formula is made in China. 43% is manufacturing China. China, I didn't know that. China is shutting stuff down right now because they're having their own epidemic

Starting point is 00:23:46 and they're trying to, you know, so, you know, what they do, they drop their hammer on everybody. So, it's just, it's, it's now, my hope in this sucks for people like your friends who need it today. Yeah. My hope though is that,

Starting point is 00:23:59 because you got a huge reduction in production, there's a shortage, that means suppliers are gonna work together now to try to meet, cause now demand is up. Yeah, meet the demand. But it's gonna take some time. Yeah. Do you know how scary that we're not talking about like, you can't just snap your fingers.

Starting point is 00:24:13 Yeah, it's like, oh, there's no bacon. Turn around. Yeah, I can't find any toilet paper. Like you can figure stuff out. Some people, you got a baby. Well, no, I didn't, especially in like my friend's situation because they're not like like they're choosing to do formula and they could be breastfeeding.

Starting point is 00:24:27 Mom can breastfeed? Yeah, they can't. So what do you do? You go to like wet banks. You know, like it. I know how hard those are. Yeah, and I'm sure people are going there and I imagine their life through the room.

Starting point is 00:24:36 No, no, they're hard anyway. I know this because when we had a rail use, I researched it just in case, right? Now, thankfully, we were blessed and Jessica was able to breastfeed. It was still a challenge, but she was able to. But before that happened, we talked about it's okay, in the event that maybe something happens,

Starting point is 00:24:53 because this happens to some women, where it just doesn't work, so they have to use formula. And I said, okay, well, let's find the best formulas, and then we said, you know, the best options, obviously, breast milk, so I was looking for these places. It is not easy. So that's already hard. Right now, like, what are we going to do? There's going to be some babies that, like, what are they going to do with these kids? I don't know, man. I mean, we're sad. We're in it, dude. I mean, we've been talking

Starting point is 00:25:16 about this for a few years now. It hasn't even hit. Well, it hasn't hit. It's the worst, right? We haven't hit the worst part of it, but we're in it. Like it's happening, and I think the next six months, the 12 months is gonna be... Little painful. Yeah, and this is the time too, for people to really kind of tighten up their game, you know? Like I know there's been all this celebration of everyone making tons of money in stock market,

Starting point is 00:25:37 and NFTs, and cryptocurrency, and it's like, don't, you know, another thing I saw, we just hit a record, $15.8 trillion in consumer debt, highest it's ever been in history. So people are using their credit cards and their leveraging. Home equity is the trick. People are leveraging.

Starting point is 00:25:52 Oh, that's a bubble. Yeah, no, it's kind of a scary time because we've come out of such a bullish run for so long. And obviously there's still people out there that are making money off of that. So they're still telling people that it's a great time to buy. It's good this, it's great that.

Starting point is 00:26:09 And my opinion is this is the time to be conservative, tighten up, pay off debt, don't go get yourself into more debt right now because we got an interesting ride coming in the next storm. I also think it's a good time. The cool thing is our audience obviously is a little biased because they're health and fitness interested at the very least, right?

Starting point is 00:26:29 Or they're really into it. If you lead a healthy life, it's less expensive. It really is. You prep your own food. So you don't eat out as much. Your healthcare costs are much lower. You're more productive because you're healthy. And then the discipline and behaviors

Starting point is 00:26:47 that are connected to consistency with exercise are very easy for you to take those and transfer those towards spending less money, being less frivolous, being more concerned with it. I wouldn't say it's easy, but I do think that the behavior is that, I mean, I think it's always difficult for people, but I think that if you've learned to do that, you know, that transfers over to other applications

Starting point is 00:27:08 in your life, so I do think that you can pull from it and there's some value there. You know, I should shout out, because a lot of the stats that I just shared all came from a single source, and this guy who's been following us since the beginning, he's a big mind-pump fan, and he would communicate with me via DM

Starting point is 00:27:27 every once in a while and I watched him kind of build and he's doing a really good job on Instagram. I think he's built up like 40 something thousand. Is this the guy you showed us really? Yeah, yeah. Chris Nighibbi. I don't, I should spell his last name so I don't mess it up. I mean, because at any time I have my pulling from a source

Starting point is 00:27:41 like that where I got it right here. It's an AGHIBI. Yes. Where I got it right here. It's an age H I B I. Yes, Christopher M Nagibi. Yeah, so real solid stuff, dude. He's putting out a lot of good content that I like. You know, so he's talking a lot about all the stuff that I just shared came from his page. Hey, did he bring up that information about the...

Starting point is 00:28:02 No, that was somebody else. That was racing Calcans. Because that blew my mind, dude. You got to share that. Did you see that? Yeah, I did. The revenue actually had the chart right here. I could play. So why you're pulling that out? So take us take a shot in the dark in 2020.

Starting point is 00:28:14 How many air pods do you think were sold? Yeah, money-wise, right? No, just total units. Oh, I have no idea. I mean, we know they sell for like $151.70 or $200 for some of them. So just say an average of $100. They sold $ sold 108 million.

Starting point is 00:28:27 What? Yeah, that's the same thing. Well, so 108 million. And there's only pair with Apple phones. Well, look at the iPhone. What is a revenue on that? Doug, if you did an average, because the average AirPods are over 100.

Starting point is 00:28:37 Well, they have the numbers here in the chart. So AirPods revenue versus top tech companies. So Tesla was at the top at 31.5 billion. Next came Netflix at 25 billion. Third AirPods 23 billion. That's so crazy. I'd be honest. I've bought probably six like two for my kids one for a Courtney and then I've lost like two and then kept replacing them. So I bought the air pod max. Have you seen those? I have it. It's over ones. Right now. You get them. I bought them on Amazon I haven't. It's the over ones, right? Yes. Now, you get them. I bought them on Amazon.

Starting point is 00:29:07 No, when do you get them? Oh, oh, oh, I think maybe tomorrow or the day after. So I ordered them. I can't wait to hear what you say. I haven't tried them, but my brother's, he's a huge, he's big into headphones and stuff. And he says, one of my gripes with over, I like over the ear headphones when I work out.

Starting point is 00:29:21 It shuts everything else out. It's the best sound. I feel like I'm in my space or whatever. People, I'm less likely to be bothered. I'm doing, it shuts everything else out, it's the best sound. I feel like I'm in my space or whatever. People, I'm less likely to be bothered. I'm doing your DJ work sometimes. Yeah, maybe. But I wouldn't think I don't like about them

Starting point is 00:29:31 as oftentimes they're not comfortable. Either they press on the top of my head or after a while it makes my ear feel weird or whatever. My brother said these are the most comfortable. Oh, so I think over the ear is so much more comfortable than in the ear. My gripe with over the ear is funny because I know we're probably gonna look back

Starting point is 00:29:44 in a decade or two and we're gonna be made made fun of of like that this era where we were these big over the ear headphones that you work out. I know I probably look stupid doing it. I like it for you know it cancels out all the noise. It's comfortable. Sounds amazing. It really I do like how I but when you wear them consistently and you sweat. He said the same okay so my brother said the sweat your roads it roads the things I always have to. He says he didn't you sweat. He said the same, okay, so my brother said, the sweat, your roads, the things. I always have to end up getting replaced. He says he didn't sweat them. He said that they're super comfortable.

Starting point is 00:30:10 And then I asked them to compare the sound to, what's one of the tops? I said beats. He said it's better. He said it sounds better. And he says they feel good because apparently they're metal, they feel like kind of solid, but then the part that goes over your head,

Starting point is 00:30:24 what do you say, do you remember? I think they're like 450 bucks or something like that. So they're up there with these. They're pretty massive ones, yeah. Right, but I'll let everybody know. Oh, I can't wait to see them. I haven't even seen them. I don't know.

Starting point is 00:30:34 That's crazy. Isn't that wild though, AirPods? It's like billions, just AirPods alone. I mean, absolutely. It's like Tesla, Netflix, Netflix, and AirPods. Hey, you're talking about beating out Twitter. You're talkingpods. Hey, you're talking about beating out Twitter. You're talking about beating out Spotify. You're talking about beating out Square. You're revenue wise.

Starting point is 00:30:48 Yeah, just crushing those. That's good. Just the margins are. That's total revenue right? Yeah, that's one of the, you read the article. The whole run of a product. You read the article and they're talking about the production

Starting point is 00:30:58 on those have to be down to like $2. No. Yes, dude. There's not much. They got huge margins. Huge. Huge. I mean, let's say not much. They got huge margins. Huge. Huge. I mean, let's say that's grossly underestimated.

Starting point is 00:31:09 And it's 10 bucks. So 10 bucks. You're selling them for $100, $200. And 90% margin, that's ridiculous. Huge. That's incredible. Yeah. Hey, I read a cool article, well, it's not really cool.

Starting point is 00:31:19 An interesting article on teenagers. So you guys know I have two teenage kids, right? My son's 16, my daughter is going to turn 13 this year. So she's 12, although she's acting like a teenager now. I did not know this, very interesting. Maybe it's study on teenagers. And one of the complaints parents will have with teenagers is they just don't listen to you. They don't listen to you or they ignore you. Yeah. I'm like, what it's super annoying, what the hell's going on? Part of it is not their fault. Yeah, I'm like, it's super annoying. What the hell's going on?

Starting point is 00:31:43 Part of it is not their fault. The teenage brain wires itself and changes from prioritizing their parents voice. So young kids, their parents voice lights up the brain differently and they prioritize mom and dad's voice over any other voice around them. And it just, it's just they just hone in on it. Right.

Starting point is 00:32:02 The teenage brain flips it completely. What? It deprioritizes the parent's voice. Literally, compared to naturally happens. Yes. Oh, that's interesting. It makes them deprioritize the adult, the parent voice, and it boots the kicks them out of the nest.

Starting point is 00:32:17 Yes, and it prioritizes novel voices. So if they're in a room, and look, if you have teenagers, you know what I'm talking about. You're in a room, your teenage kids over there, lots of people are talking, and you're like, hey, yo, hey, yeah, like they're in a room and look, if you have teenagers, you know what I'm talking about, you're in a room, your teenage kids over there, lots of people are talking and you're like, hey, yo, hey, they're ignoring you and they're throwing them through the window. It's not their fault part of it.

Starting point is 00:32:32 Their brain literally shuts your voice off. I'm not gonna tell my kids this. They don't give a minute. That's interesting. So when is it exactly? That's crazy. It's around 13. Around 13.

Starting point is 00:32:41 Yeah. Do you know what's happening on a neurological level? What's like, yeah. Well, they did this, no's it's really complex, but they just tested it and studied it this way, but Justin was right. They said that that's what they theorized. I said well, that the the teenage bot brain is it's it's trying to leave the nest and to learn new things and to move out. And if you evolutionarily speaking when you're a teenager on your own, so you'll be speaking. What an interesting fact, that's really cool.

Starting point is 00:33:07 And that weird, because if you think about evolutionarily speaking, for most of human history, we're hunter-gatherers. As a teenager, that's when you start mating. So when you start hunting, when you start having your own kids or whatever, so it's like,

Starting point is 00:33:19 you've got a leap. I mean, that's really great. Parents, yeah, imprinting on you. That's really great information because I think it also, as a parent, gives you a little bit of empathy and understanding to that. I think it'd be very frustrating as a parent. I mean, I don't have a teenager yet, but I can only imagine it. And I've seen parents before, like, are you not listening to me?

Starting point is 00:33:36 You bark at them because they're tuning you out. You know? And it's like, wow, they naturally don't even, they are subconsciously, they're doing that. Well, this they don't do, they are subconsciously, they're doing that. Well, they don't do it intentionally. Correct, and you're right. I think as a parent, what you wanna do, because part of your instinct is to be like a hammer. Right.

Starting point is 00:33:52 Like, no, you do it now. But then you think to yourself, I wanna be effective. I gotta be real effective instead. And so this actually makes it possible. So you gotta sound like a teenager? You gotta see, you do voices, Justin. Yeah, I do characters. I'm a certain, that's pretty bad.

Starting point is 00:34:05 Yeah, talking different languages. So I'm so proud of my daughter, right? She's, you know, she's turned, she's about to turn 13 and she's got hormones that are totally changing now. Yeah. And she's got these new emotions that she's never dealt with before, but here's what I'm so proud of, right?

Starting point is 00:34:20 We'll have a difficult situation. I'll be talking to her and I can tell she's getting overwhelmed. She'll start to get real emotional. And then she'll say, I need pause for a situation. I'll be talking to her and I can tell she's getting overwhelmed. She'll start to get real emotional and then she'll say, I need pause for a second. I need a break. I'm like, wow, and so then she does. Then she'll come back, she'll apologize,

Starting point is 00:34:33 and then we have a normal conversation. And I told her, I'm like, man, I'm so proud of you to be able to do that because you have all these new feelings. And so you don't know how to deal with them. And they're new. And you're at least aware enough to know That you need a second to figure it out before you continue to talk because what happens when you keep talking in these Through these feelings that you don't really understand and I know how to control or or work with you say shit

Starting point is 00:34:56 You regret you know you do a bunch of crazy stuff. So really proud of her Very self-aware nature super mature. I'm very very happy about about that. It makes me a proud, proud dad to do all that. Anyway, good stuff. Are you guys, have you guys worked out while we've been up here? Or is it just Doug and I? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, after, what was that Tuesday? Yeah, me just squat. That's on my, if I can knock that out while we're up here, I'll be happy. Oh, a lot.

Starting point is 00:35:27 Gets squatting over hiprest. Oh, it's been tomorrow. I'm gonna do all that stuff. We have an early podcast, but I'll be up here. I'll be down here, probably six. But you know, that reminds me to tell everybody that we have a new YouTube channel, Mind Pump Clips. So on that YouTube channel,

Starting point is 00:35:40 it's just short clips of things that we've said in regards to fitness or whatever. It's a great place to like get just small bits of information if you don't have a lot of time. Yeah, no, we have a lot of people that are, so we used to do that on the Mind Pump Show podcast, right? So on the YouTube channel, but we were, we were dumping so much content on that one channel that it was kind of oversaturating it.

Starting point is 00:36:03 So we moved it. Now a lot of people thought we just quit doing it and quit putting that content out and got frustrated because that was one of their favorite parts of the clip. So just so you know, there's a whole other channel. But because those other two channels are so big, if you just type in mind pump, you'll have to scroll all the way down.

Starting point is 00:36:18 So you have to put in mind pump clips and then you still have to kind of scroll down. And they're good to share too. So if you want to share fitness, like you want to like, you know, kind of sideways, tell your boyfriend or girlfriend something about fitness, check out this clip. Yeah.

Starting point is 00:36:30 Just make sure it's not one of those, like, had to not be fat. Couple of guys. So the other, dude, I got some forget bummer news today. I was reading something, I read another article. So, you know, obviously, chew dude, right? The place I buy, I'm lazy, right? I don't like waiting lines for sneakers I want.

Starting point is 00:36:47 I go on, I use a website that's really popular and there it's called stock X. And I pay a premium most of the time for a pair that I really want, but I've all, it's whatever they authenticate them and they're and they're very super fast and, you know, they have almost everything I'm ever looking for. So I just, I love using them and whatever. I know I'm paying a little bit of a premium. But the article just came out in hyperbise saying that, supposedly they were caught or they're busted.

Starting point is 00:37:14 And I don't know how much this, if this has been proven or not, but of selling fake Nike. Oh no! Do you think you got, you know, I feel like I've been buying those shoes for so long that if I had a fake pair that I would be able to pick up. Because I've bought and like fake Jordans before.

Starting point is 00:37:29 Like, and- The pairs that say Mikey? No, I mean they do a good, I mean listen, there's a lot of people that, you know, that are out there. We talked about this other day off air about like purses that are being- Oh, yeah, it's a country flag. Yeah, that are made that are fake and so that, I mean they do a really good job. I've seen some Fosachi's. Well, and I've seen, I've seen some air jorns

Starting point is 00:37:47 that really look at the park, but you can feel the difference. That's where you, the Tamiya, and then also they're so cheaply made, they fall apart quick. So I remember our buddy, our mutual friend Lawrence, there was a long time ago, he was into Hustle and selling these fake shoes, right? And, yeah, sorry Lawrence, throw you on the bus there, right?

Starting point is 00:38:07 So I think he's okay. I think there's what's the, what's the, the law? After so many years, you can't go, you can't prosecute. It's not you limitations. Yeah, what is that? What is that? Nine years ago. So nine years ago, I bought these, these sneakers from them. And, uh, they, and I was like, oh, these are cool because they're so cheap,

Starting point is 00:38:23 but they look just like my favorite pair. And I like, I wore warm for like a month and like the souls. Oh, really? And they just didn't feel and those were my favorite sneakers growing up. So I remember the feel, right? It could totally so they don't feel the same. So I hope the real expensive ones, they have little like, um, the ways of identifying like, like underneath the soul or in so's so stitching right?

Starting point is 00:38:46 So in the sneaker world like really high-end good sneakers that are well made, the place that you can normally see where if you got a good eye and you've seen the originals, you can normally pull an original pair up and then where they go, where they go, is the stitching. Did you guys watch that movie about Versace, the one lady Gaga? Yeah, remember that scene where they got took the shoe go, is the stitching. Did you guys watch that movie about Versace, the one lady Gaga?

Starting point is 00:39:05 Yeah. Remember that scene where they got took the shoe and he lifted the sole and if it wasn't gold or whatever underneath, and he's like, these are fake. Yeah, so they do stuff like that. Oh yeah. Oh, especially in that world,

Starting point is 00:39:16 and bags and everything, they're crazy. It's crazy in those little details. Hey, you guys wanna hear about some new, crazy, but weird technology that's coming out? Yeah. Sure. Yeah, sure. So, there are people that have been working on, I didn't know this was a thing. I had no idea.

Starting point is 00:39:29 Maybe you know Justin, this sounds like something you've been doing. Yes, right, my Ali. Yeah, smart toilets. Oh, yeah, so what is it? So what is it that you could just like talk to it? No, no, okay, so I'm gonna tell you what the toilets do. You guys are gonna think it's pretty cool, but then I'm gonna tell you a part that's. You guys are gonna think it's pretty cool, but I'm gonna tell you apart just like what?

Starting point is 00:39:45 So these toilets, they're smart. And what they'll do is they'll track the types of poops that you have. It's analyzing all of your food that you ate. It can go far, the consistency, the time, how much, like is it, are you more towards constipation, more towards diarrhea? It could pick up blood content.

Starting point is 00:40:05 Oh, God. Sorry. It's disgusting. What kind of man would you say? No, it's actually, you know, it's kind of a leg. What's really interesting about this is like, how many people really pay attention to their stool? We've talked about this before on the podcast.

Starting point is 00:40:16 It's a big deal. It is a big deal. And it's like, really good feedback on like where your diet and gut is. And I, being completely transparent, poo tells all kinds of stories. In my 20s, it was something that, this is such an old guy thing, right?

Starting point is 00:40:30 To pay attention to this stuff now, right? You do not pay attention to that. When something would tear you up and you'd have like a really loose story. It's just, oh, it's just part of it. I'm saying you would do it. I don't know in my day now. Yeah, yeah.

Starting point is 00:40:40 No more time. No more time to go. So continue on here, let's, because it's interesting. So it'll weigh it. So it knows like how much your experience is. It can also pick up. It can also pick up.

Starting point is 00:40:51 If you have bacteria infections, I mean, it can go far. Here's the part that's weird. So one of these toilet companies came up with a way of identifying individual people. So I had no idea that your buttholes like a fingerprint. I swear there's a term for it by the way. Really? It literally will identify people. So when you sit down, it'll, it's your butthole. I'm so bad. We don't have to stamp

Starting point is 00:41:20 that. Yeah. Yeah. The skin of your butthole. Yeah. And my hello Adam Schaefer. Oh, you know, the skin of your butthole. And my hello, Adam Schaefer. Oh, you know what, are you serious? I swear to God. Butthole identification technology. I wanna call it a day. Where's the database it has on our names? Yeah. That's the part that people are talking about. Where's that?

Starting point is 00:41:37 Because people like, yeah. People like, I don't like this because it could also, you know what else they could see in your poop? Drugs or substances. Yeah, sure. People like, yeah, I don't want this database. This whole search and seizure thing real. Yeah, and they call it interesting.

Starting point is 00:41:52 So it recognizes the user's anal print, or here's the term that they use, because it sounds way, way, not as bad. Distinctive features of their anal derm. Aino derm. Aino derm, that means the skin of the anal canal. So there's a camera in there literally, and it uses machine learning. Just distinctive little winks.

Starting point is 00:42:11 Yeah, so machine learning algorithms to match the whole sense. What are these things in it? What are these things in a retail ad? Do they say? No. I wonder how expensive. That's all biometrics and stuff like that. But okay, so this takes you, here's another step to this.

Starting point is 00:42:21 Did you guys know that when the president goes to another country, and especially if it's a country that isn't like our best friend or whatever? Yeah, they have assistance that collect their receipts. They don't leave the poop in the country. The president poops if he goes and travels because they can find out the health of them. Health and they can get DNA from him. Yeah, medication they're on. Yeah, no way. Yeah, that's been happening for a while. So the president goes to China. China. Okay. Takes a on. Yes, no way. Yeah, that's been happening for a while. So the president goes to China.

Starting point is 00:42:46 China, okay. Takes a shit, secret service has it. Yeah. Takes it back to America. You are kidding me. I did not know that. It because you see, there's so much hate when you visit McDonald's.

Starting point is 00:42:55 Yeah. So they could pick up a lot of stuff about you in your poop. I had no idea. I know, how does that work? You poop and like, don't flush, okay. Yeah. And how shitty if you're that secret service guy? Like, is that like, you know, say, you fuck that. You're the grunt. It's like, you're the new guy. You're like, walk in the beat. This is what you get, guy. Hey, welcome to the forest. You're the shit scooper. Hey, just a little warning. Biden had Taco Bell last night. Anyway, stay close to it.

Starting point is 00:43:26 It was a chill. I mean, you know, back to your smart toilet. It's actually kind of really interesting because, I mean, look at, we're working with Dr. Cabral right now. One of the tests is a stool test like that. Imagine if it's smart, like, you don't got a package in. And you know, that's the worst thing. That's suck.

Starting point is 00:43:43 How cool it'd be to, you know, just like, send that to your doctor. Fantastic. Or imagine you have a toilet, get poop, and then to package it. And you know, that's the worst thing. It's like, how cool it'd be to just like send that to your doctor. Or imagine you have a toilet, get poop, and then it reads it or whatever. And then on the screen, it'll tell you, hey, it looks like this is happening right now or maybe you want to avoid it. Well, even if it's like I said,

Starting point is 00:43:56 even if, I mean, because that would, I think would be even further technology, just simply being able to track the data for you and you'd be able to digitally send that to your doctor so he can manage it for you. Right. Just sounds okay, that makes a lot of sense. I want mine to like applaud for me after I'm done.

Starting point is 00:44:10 You want to get a rating every time? I, you know what, the more I'm thinking about it, I actually think it's going to do well. I do too. The whole butthole thing though, I don't want to identify me. I'd like to just keep it anonymous. Well, you say that, but then Justin's point, so it'll know it's you. Yeah, but I'll be using one. Welcome, Mr. Andrews.

Starting point is 00:44:26 Yeah. You look so clean today. Yeah, thank you. Thank you. Yes, thank you. Thank you. Appreciate it. That's toilet.

Starting point is 00:44:33 Have you been eating glass? Yeah. Ah, that's terrible. All right, some cool science stuff. So remember how wildly I told you how one of the, one way to increase your absorption of creatine? Oh the lip of the lip of public acid or whatever?

Starting point is 00:44:48 Very close. Oh, awful. I've been doing it. I've been doing it. You just forgot the alpha in there. I made some of those things that I don't, I can't tell if it's working or not, but I remember you saying that. And so I've been consistently doing creatine again.

Starting point is 00:45:00 Then I just, so insulin helps drive amino acids and glycogen and creatine into the muscle, right? So if insulin goes up, then you get more creatine. So the old, I guess, non-sophisticated way of doing that would be to have a bunch of sugar with your creatine. Just like back in the day, you know, you have muscle attack, it'd be 75 grams of dextrous. You'd get more creatine in your system, but you also get diabetes. Well, one way you can do this without eating a bunch of sugar is increasing the sensitivity of your body to insulin. So you can either raise insulin or make the current amount of insulin that you have, make

Starting point is 00:45:39 your body more sensitive to it, which produces a similar effect. That's what alpha-lapaluc acid does. Okay, so tell me if I'm doing it right. Right now, what I do is I I squeeze the packet in my mouth. I take it and then I basically just mix some create playing creatine in water and then I slide right afterwards. That's right. Okay, so I don't need like 30 minutes ahead or my dad. Would it matter if I did it post post workouts usually better? No, no, I'm meaning I know post workout for creatine. I mean the alpha-lapalic acid if I did it after I workout for creatine. I mean the alpha-lipobic acid if I did it

Starting point is 00:46:06 After I took the creatine. I don't think it matters And I think you're splitting hairs because you take it and so the alpha-lipoc acid that we use is through live-on And they have that liposomal kind of technology Meaning they use pharmaceutical technology to Increase the efficacious amount or the absorption rate of whatever you're taking For example glutathione if I just take glutathione, it's all destroyed in the gut. None of it gets to my body, but through liposomal technology, it does get absorbed. There's studies on this, they'll show you that. Liposomal glutathione raises glutathione levels.

Starting point is 00:46:38 Non-liposomal glutathione doesn't. So with the athletic-polic acid, it's in that liposomal packet. So when you get the live on, it's like in the little gel packet Or it doesn't taste great by the way, but actually that of all the ones better than actually I think it tastes alright It has a different that's because they set you up with a glutathione Well, I think it's the out of all the ones. It's the best tasting. Yeah, that was one of the reasons I mean the truth That's why I've been consistent with it It's just like a little bitter area. It's not that bad.

Starting point is 00:47:05 No, I don't think it's bad at all. No, no, it actually reminds me. So I can't remember what I remember taking it in and telling you guys, like this reminds me of something else. But they, I mean, their packets are just, it's all designed for absorption and being efficacious. But yeah, take it with your Kratine, makes you more insulin sensitive.

Starting point is 00:47:20 Now, there's other studies, there's a lot of studies in Aflapoc acid in particular in combination with alkanitine. So, another product that Livaon has is acetyl-alkanitine. Acetyl-alkanitine in combination with alpholipoc acid, they've done studies to see if they can improve the mitochondrial health of people. So, without going too deep in the weeds, the mitochondria is like the powerhouse of the cell. If your mitochondria is healthy, healthy metabolism, healthy body, you're not getting chronic disease as much lower, mitochondria health goes down, you can develop lots of problems because now your cells will operate

Starting point is 00:47:54 well. Well, carnitine with alpha-lipoc acid has been used in studies to improve mitochondrial health, combine it with creatine. now you've got a incredible combination because creatine fuels ATP or creates more ATP which fuels mitochondria. So I should take all that together. If you take all three, that's like the one two we have on it. It may as well do it. Yeah, so it's good stuff. Yeah, very interesting.

Starting point is 00:48:17 Very cool. Hey, check this out. Look, fitness and health doesn't just mean being super strict on everything. It means having a good quality of life, which means you also enjoy certain things like the occasional glass of wine or alcoholic beverage. The problem is you feel like crap the next day and it negatively affects your workouts. Well, check this out. There's a company called Zbiotics that makes a genetically modified probiotic drink that

Starting point is 00:48:41 is specifically designed. Okay, so it's just patented. These bacteria have been programmed to break down acetaldehyde. This is a unwanted alcohol byproduct. This is the primary culprit behind rough mornings after drinking. This stuff actually really works.

Starting point is 00:48:57 I mean, legit works. You drink the Zibiotics, then you enjoy yourself with your friends, and then you feel way better the next day so you can work out and not feel like total garbage Go check these people out go to mind pump partners calm click on the Zbiotics Then use code mind pump 22 mind pump 22 for 10% off your first order all right here comes the rest of the show Our first caller is Kyra from Canada Kyra what's happening? How can we help you? Cairo from Canada. Cairo, what's happening?

Starting point is 00:49:22 How can we help you? Hi guys, I just wanted to first start out as I think everyone does and just say thank you so much for all the content and stuff that you guys put out. I just found your podcast probably four, five months ago, and I've been listening pretty much every single day. First thing in the morning, as I get ready, and I have learned more in those four and five months

Starting point is 00:49:43 than I think I have in my 10 years of doing this journey. So I just wanted to say thank you. That's awesome. My my main question here is I've just spent the last probably four months in a surplus focusing on strength gains in the gym, following a strict program, and shooting for progressive overload PRs, that kind of thing. And now summers around the corner, and I'm wanting to do a cut, I did start a cut probably four weeks ago now.

Starting point is 00:50:17 And I'm kind of wondering if there's anything I should be changing in my training, specifically in regards to pushing for PRs, doing that progressive overload time and time again while I'm in a deficit, if there's anything like, yeah, that I should be changing, I guess, in terms of that. Yeah, that's a really good question. And so the answer to, you know, should you continue to try to essentially progressively overload while in a deficit? The answer is yes, however, there's more to this.

Starting point is 00:50:50 There are many, many, many ways to progressively overload. So I wanna talk about that for a second. There's a great episode by the way that we did on this where we covered, have you heard that yet, Karen? No. I think so. Maybe Doug will look it up while we're talking right now, but I believe it's titled something like the nine different ways to progressively overload something along.

Starting point is 00:51:12 Yeah, everybody thinks it's like just add weight to the bar. And that is one way to progressively overload, but it has its own downfalls. Like one is you can't obviously get stronger and stronger forever. It doesn't work that way, especially in a deficit. Right. And then number two, exactly what Adam said. Like, you cut your calories, your overall strength is expected to drop even if, and this is important for people to understand,

Starting point is 00:51:33 even if you don't lose muscle. So some people think, oh I'm weaker, they're form losing muscle, not necessarily. Sometimes just having less calories means your CNS isn't gonna fire as strongly, you're not gonna have, your leverage is gonna change a little bit as your size changes, you're not gonna have have, your leverage is going to change a little bit as your size changes,

Starting point is 00:51:45 you're not going to have the same amount of energy to push this hard. So I would still focus on progressive overload, but I would change it, right? So if before it was lift more weight, well now it might be slowed down my reps, or it may be paused my reps, or it may be a superset, right?

Starting point is 00:52:03 Or maybe go with a higher reps scheme, or a lower reps scheme, or something different than what you used to before. What I like to tell people to focus on when they're cutting is to really perfect their form and the tempo of the reps. I like that because psychologically speaking, going lighter can mess with your head a little bit. It does with me. But if I know I'm going into a phase where like, okay, I'm gonna just slow my reps down.

Starting point is 00:52:30 I'm gonna have to go lighter anyway. So it's less of an impact on my psychology when the weight drops because of the deficit, right? So my weight goes down, but I'm like, you know what, I'm slowing my reps down and I'm perfecting my form. And the reason why you always wanted aim to improve, and again, you get a train appropriately, right? Don't over train. And the reason why you always wanted aim to improve, and again, you get a train appropriately, right,

Starting point is 00:52:46 don't over train, but the reason why you went aim to improve is when you're in a deficit, it's very important that you still maintain an effective, appropriate yet effective muscle building signal to mitigate the metabolism slow down, that is inevitable, that'll happen with a calorie deficit. And also to keep muscle, and in rare cases, people will build muscle and deficit.

Starting point is 00:53:07 But really what it is, is you're just trying not to lose it. Kai, are you following any of our maps programs yet? I'm not. So give me a little bit of a breakdown of, I see written up here, you're doing three full body workouts per week. Kind of give me a little rundown of what your training looks like. Yeah, so I'm following, actually, I don't know if I should be mentioning other people's names or programs on here.

Starting point is 00:53:28 Oh, that's fine. We don't care. Okay, well, I'm following Brett Contreras right now, I'm following his programming. So yeah, it's three full body workouts per week and it's focusing on, I guess, strong lifting, I guess, is his, I guess is his definition of it. So the main lifts are your squat, your deadlift, chin ups, military press, and your bench. So those are like, we practice those, definitely all throughout the week.

Starting point is 00:53:59 So you're hitting it more often. So I would say, we already have in the programming, pause reps and that kind of thing like that too, but his main way that he structures his program is week one is a de-load week. So it's on a monthly basis, right? So week one is a de-load week week two and three you slowly progress and then week four you're shooting for your PRs. So that's, I guess, where I was kind of like, in week four, am I still supposed to be shooting for those PRs, or should I be, you know,

Starting point is 00:54:30 shifting and doing something else? So there's, first of all, Brett's brilliant. So his programming is gonna be solid. This is very similar, although there are some differences I hear already with, but like as far as the core lifts, this is like our Maps and Abolic program, like similar to that. And the reason why I was asking is another strategy to add to what SOW has given you that

Starting point is 00:54:51 I love to do when I transition into a cut is actually to like go after like new, a new stimulus, like a total different type of program. So for example, if you were, this is closely related to our Maps and Abolic programs. Let's just pretend you were running Maps and a ball of kivars and you had that same question to me and then South gave you all advice. Another piece of advice I'd say is, Hey, here's a great time to switch to let's say map strong or maps performance, which are radically different from anabolic, which has got the traditional lifts. And now you're training a new lift, a lot, lots of new lifts. And because that training a new lift, lots of new lifts,

Starting point is 00:55:25 and because that's a new stimulus, you're gonna get lots of benefits of either building muscle or at least maintaining muscle because of the new stimulus while also being in a cut. And since they're new, you're not so focused on, oh man, I used to do, I could squat normally, 185 pounds, and now I'm only doing 150, and that kind of plays with your psychology.

Starting point is 00:55:44 You're doing a brand new lift like a searchers squat, which you probably haven't done in a long time or ever and you're like, I don't even know what is what I'm good if I'm good at this or not. So you're you're you're gonna see progression in it because it's a new lift like that and your starting point won't feel like you're so far behind because you've done that lift before. Such a great point. I mean what Adam's to you is the most important thing that you need to manage is your psyche, your behaviors and your psyche. The hardest part about a cut or a bulk is your own head. Really is.

Starting point is 00:56:15 This is your truth. And I look, Contraresses is an excellent trainer. He knows what he's doing. His programming is very solid. But you probably do want to change. We have a program. I think that would be amazing for you during this cut, especially considering the kind of workout that you've been doing. I'm familiar with some of his programming. Again, I like Brett a lot. I think he's a great trainer and his programming looks very

Starting point is 00:56:38 somewhat similar to like some of our programming. So I'm going to recommend that you do something like map symmetry. I think map symmetry would be wonderful during this period of time for you because I guarantee you're gonna be doing exercises in ways. You haven't done before. It's gonna feel very different. You're not gonna have something you can refer back to. So like what Adam's saying, you're not gonna do what you're gonna do and you're gonna have something to compare it to. So you're not gonna be like, oh my god, I'm getting weaker.

Starting point is 00:57:01 You're like, it's a new exercise. It's very focused on control, very focused on stability. It's very different from any other kind of programming. Like unilateral. It's all unilateral focused. At the very end, you do have a five by five phase, which I think you'll enjoy. But the first few phases are totally different

Starting point is 00:57:19 from what you're used to. So if you don't, you obviously, you said you didn't have mass program. We'll send that to you. I think that'll be good. Thank you so much. Yeah, no problem. Thanks for calling out, Tyra. Do you have any other questions? No, that's it. Thank you so much for your help. No problem. Yeah. It's funny. When you get, when you have really good experience

Starting point is 00:57:39 trainers, they all at the end, very similar, right? We talked to Brett and he would communicate fitness, it was like, oh yeah, we see the same thing. It's because he's an experienced and he's a good trainer. But what you really communicated is so important. It's like, you got to manage your head more than anything when you're doing stuff like this. Yeah, and I want to be clear that that doesn't mean

Starting point is 00:57:59 she couldn't just continue following his program. Right. Okay, but one of the things that I think is unique to us and our experience is that we always factor that piece in because we've trained enough people to know that. It isn't just always like the exes and oes that I have a challenge with with clients. More often than not, it's the psychology.

Starting point is 00:58:18 It's them getting in their own way and then their own head and then being discouraged because oh my god, I'm so weak and, you know, oh, I don't know if I like, I don't know if I want to finish this. I think I'm going to go back the other way because when I was fed, I felt so much better. I think I looked better. I think I was stronger in the gym. Like, oh, I must be losing muscle.

Starting point is 00:58:34 And like, you start playing these mind games where one of the best ways I have found for myself and clients is to completely shift the focus on something completely new. Totally. So they don't have a baseline to refer back to and go, I'm doing terrible. And I think most people intuitively know, like when that plateau is on the forefront in the horizon, it's like they just don't know that there's other options out there. So I just keep like, you know, applying the same formula and just grind my way through it and just, you know, bypass my own reserves in terms of like my body's just not responding. You know, there's other ways to do it.

Starting point is 00:59:06 And it's just adding novel stimulus. And so I know Doug looked up that one episode, but it's a great episode for progressive overload. Yeah, it'll be in the show notes, but you're just, Justin, you hit the nail on the head with that, which is you do the same program, you change up your diet, messes with your head, and then what do people end up doing? Oh, I got to work out harder. I need to push harder, because that's what it is. True, yeah, and it's really tough.

Starting point is 00:59:30 Like for me, when I cut, what messes with my head is I feel smaller. Before I look leaner, I just look smaller. I have to get lean to a point where I could start to see. The benefits of the first, like, four weeks is just me feeling smaller. I'm weaker in the gym. I don't have as much stamina.

Starting point is 00:59:44 The pumps are not as good. And if I don't change my feeling smaller. I'm weaker in the gym. I don't have as much stamina. The pumps are not as good. And if I don't change my workout, what I'm doing is I'm comparing it to what my workout felt like before. And it feels like a failure, right? So, and everybody's a little different, but you got to manage your psyche, know yourself ahead of time and say,

Starting point is 00:59:57 okay, I'm, or for bulking, some people for bulking, like, oh my God, I'm getting heavy. My pants are tight, like, change the focus so that your mind isn't getting your way. So you can stay consistent and save the course. All right, our next caller is Clint from Illinois. Clint, what's happening? Yeah, hey guys. Thanks for choosing my question and having me on. And secondary,

Starting point is 01:00:22 there are probably three things real quick. One is just for all the content you put out. I've been following you guys for, I don't know, three or four years now. And it's always entertaining. And second, I'd like to thank Tiny Beard for his recommendation on Grace Bible from HBO. You can actually try to bring us in Tiny Beard, bro. Extra credit. It was a great show and it was sitting my watch cue forever. And finally, when he brought it up, I decided to bite the bull

Starting point is 01:00:48 and watch, and it was not at a disappointment. So yeah, you know, when people listen to me, good things happen. Pretty sure I was the one. I was the first guy to talk about it. Anyway, continue to remember that part. Tiny Beard for the win. Yes.

Starting point is 01:01:03 So quick, put a background. Tiny beer for the win. Yes, so Quick put a background. So I'm 38 Father of three and I come from Just a hodgepodge of fitness. So I started out in Trackingfield. I was a high jumper. I did a little bit in college and then from there I just switched things up and got into weightlifting because We did a lot of stuff in the gym there. And then I bulked up to 200 pounds and got my bench press to a respectable 300 pounds. And I decided once I hit that goal,

Starting point is 01:01:34 I would switch it up to endurance sports. And so I got into 5Ks, 10Ks, half marathons. I ran 100-mile-er, did Iron Man, qualified for Boston, and ran that gamut. And so then, being where I'm able to three kids, I decided I should do something more like life oriented. So that way, like when I'm older, I can, you know, throw my kids around and throw my grandkids around and just get overall healthier and stronger and not be stuck in this chronic cardio phase. So I've ran out of all the, ran maps and a ball a few times in the past, and so now I'm

Starting point is 01:02:15 back on it again. But I'm coming across though, unlike most men, I don't have stubborn calves, but my quads and hamstrings seem to be lagging behind everything else. Like for reference point I started anabolic again. I want to say it was the first week of March weighing in at a for my six foot three frame 180 pounds and I weighed myself this morning after a good solid balance movement and I was at 200. So I put on 20 pounds since March, made my waist and my pants all fit the same, but I'm starting to have issues with rolling up my, you know, dress sleeves on my shirts and

Starting point is 01:02:58 the buttons in the front don't really button all the way across my chest. So every body develops quick, but lower body just seems to lag behind. So that's my question of, what could I do to try to get my quads back up? Glutes seem to be coming in, which is not a complaint, but quads and hamstrings seem to be falling behind. I'll defer to Adam,

Starting point is 01:03:18 because he has, this is his challenge too, so we'll let him. Well, the calves are mine, right? No, I mean, you've done a good job building your legs. They were always been a challenge. So they were, they were absolutely right. A challenge for me. A couple of things that really made a big difference for me.

Starting point is 01:03:33 One, being honest with myself and being consistent with my frequency. Like in the past, if there were things that I would skip out on it be legs, because it would kill me, you're obviously falling anabolic. So as long as you're following the program to a tee I know that's not happening, but another big one for me was actually my squat depth.

Starting point is 01:03:51 I lacked the ankle mobility being a six foot three guy. It was really tough for me to get down into depth And so I had like this like breaking just barely breaking parallel a squat and actually really working on my range of motion did wonders for my squat. I was able to lift lighter weight and develop my quads more than I was when I was lifting heavier weight but not going all the way down. So what's your mobility look like right now? I wear, I'll either go barefoot or wear it in a bates when I'm doing squats and I have

Starting point is 01:04:28 no problem going complete astigrass. Sometimes when I'm working right now I'm working from home but when I'm working in the office and I want to get some extra mobility I'll actually sit in a squat position in my desk chair and work like that for an hour or so I have no problem. Oh, awesome. So, I think so. You got good mobility. So then the other direction I would go is I would go like a Mapsesthetic program

Starting point is 01:04:50 and I would put my focus on quads. So the way we design Mapsesthetic is that you have your kind of foundational full body routine similar to anabolic but instead of trigger sessions on the off days, you have what we call focus sessions where we encourage you to pick one to two muscle groups, and you could just do quads if you wanted to, or you could do quads and hamstrings, and that would be your focus days.

Starting point is 01:05:14 And so we're going to increase the volume on it. And then I would do specific things like, you know, I would do like goblet squats, things that are going to really target the quads on like days like that. That's going to help out. But without me seeing your squat and being able to help maybe potentially with former technique, the obvious answer would be to go to aesthetic and then increase frequency by the focused days. That's what, especially since you're saying that you're able to get asked to grasp, because

Starting point is 01:05:40 that was a big thing for you. I think that's great advice, Adam. Especially considering you probably have a lot of stamina in your lower body, considering all your past history of endurance sports. So frequency, you'll probably respond really well to. Really focus on getting a pump, focus on feeling those muscles, getting good form,

Starting point is 01:06:01 start every workout with legs. Okay, so even if you follow other programs, always start your workouts with legs before you hit anything else. And if you feel like you can't connect to your quads or your hamstrings well, it's perfectly fine to do an isolation exercise for quads and hamstrings and then moving to the compound lift. So if your glutes are really taking over

Starting point is 01:06:25 and you feel like, and this is rare, usually it's the other way around, but if you're like my glutes respond, which is what you said, I don't feel my quads in hamstrings as much, you could do like sissy squats and single leg dead lifts or leg curls, and then go to your barbell squats, your front squats,

Starting point is 01:06:40 your leg press, your first. Yes. If you don't do a Bulgarian split squats, add that in your routine too. That was another one that blew my legs up. It was a movement that I stayed away from because it was so damn hard for me for the longest time. And then I decided, okay, I'm gonna focus on that.

Starting point is 01:06:56 And maybe that's not Bulgarian split squats for you. Maybe that's something you do all the time and then that's not, but I would look for something like that in my routine. And you really feel. Yeah. So if you have access to a sled, this is where I'm an evangelist again,

Starting point is 01:07:07 to add more volume for your quads, your calves, especially too. So you're driving the sled without a lot of damage. You can get a whole lot of, I would mention a volume of days. Yeah. If you had access to a sled and you're following maps aesthetic sled work on focus days with a whole lot.

Starting point is 01:07:24 Clint, have you identified if heavy weight and low reps or lighter weight and higher reps, if one of those two your legs tend to respond better too? Have you identified that? Not yet. It also feels like the strength portion as well as the size seems to just be wagging. Like I haven't tested it in a while

Starting point is 01:07:44 because I haven't gone back to phase one in a bit, but I can tell you that like my bench and squat are pretty equal. And it could be, you know, a lot of my muscle gain could be, you know, like muscle memory regain from my early lifting days where I didn't do a whole lot of legs because I was running so frequently, but I blasted my everybody not to admit that I was a grow, but maybe that's part of it that all this re-grotes is just coming back from starving myself and running. That's, I think, exactly what's happening. I think what you just said makes a lot of sense. And look, here's the other thing too. If you're, it's not uncommon for someone's bench press to be right around where they squat, especially if they're really tall,

Starting point is 01:08:30 that doesn't mean that you're necessarily weak in your legs. I mean, if you have a squat, look, I tell you what, I know a lot of guys that bench press three hundred pounds, they can't squat a proper 200 pounds all the way down. A 300 pound bench and a 300 pound squat with good form, that's not too bad. So don't be too hard on yourself. But yeah, definitely place more focus on the legs,

Starting point is 01:08:47 more frequency, work them out first, get a good pump in the legs, you have that good connection, you might want to start with an isolation exercise first. We're going to send you maps aesthetic if you don't have it. That program, I agree, is going to be perfect for you. I think it'll be the perfect routine to help you bring up that, you know, your lagging body part for sure So like my ability to recover between exercises And his borderline ridiculous at this point with all the like I think it's probably with the running where

Starting point is 01:09:15 Like I could go out and run a marathon on a Saturday and then I pulled up to a 10k race on Sunday was within a minute of my PR You know like and then it seems to be the same way with weight training. Would there be any benefit to like German volume training for legs just to try to get that to pull back up or is that going to be too? Like, should I not focus so much on volume because of how high my endurance is? Yeah, okay. I'm starting to smell something here, Clint. Okay, damn it, Justin.

Starting point is 01:09:44 Well, it wasn't me. No, it's not you guys. Well, it wasn't me. No, it's not you guys. Kate, you, you, you set, you made a comment about it. It's been a while since you've been in phase one of, at, Mab Senna Balk. We already know you're, you got a running background. You can handle it.

Starting point is 01:09:55 You just set again to, you can handle a ton of volume. You might be my client who has a really hard time resting for three minutes and really pushing the weight and not wanting to go, go, go through your workout. It doesn't matter if you feel like after a minute you can go. The three minute rest. Oh, it makes me...

Starting point is 01:10:12 I do the three minute rest. Okay, okay, okay. I just want to be... Yeah, we're good here. I did have a strength coach for a while that across the day that worked me through the form for squad dead lifts and some of the

Starting point is 01:10:25 more power based moves. So yeah, it's it to me from because of your background, we I would actually push you more in the direction of of like five by five than I would like German ball. Yeah, yeah, so more powerlifting style and maps and a ball phase one, what you're going to get that by the way and maps aesthetic. Exactly. The aesthetic looks like that. The real big difference between aesthetic and anabolic is it is got more volume, so it's something that you'll be fine there, because we already know you can handle the volume.

Starting point is 01:10:54 And on the instead of trigger days, you're doing these focus sessions, and it's literally designed to target an area that you think is lagging on your body and bring it up. So it's the right program for you. Follow that to a tee. I just you were saying some things that made me had to ask some more questions that could be potential, but sounds like you get the the rest period thing down. So follow a static. I think you're gonna be fine, man. Yeah, I think I think you'll be super I think you'll be Happy with how your body starts to respond with it. Now with one last thing. So with that static is there like an ad home version with that as well right now I'm doing most of the stuff at home, which is I've got a squat rack and a you know, eventually all that stuff is that

Starting point is 01:11:30 Programmed of aesthetic as well as anabolic. Yep. Cool. Yep. Awesome. You got it man. Thanks for calling in Yeah, thank you much. Appreciate it. Thank you You know what he said that made the biggest I think is making the biggest impact here is he has muscle memory first upper body that made the biggest, I think is making the biggest impact here, is he has muscle memory for his upper body, not for his lower body, because he avoided hitting legs hard with weights, all he did was the endurance work. So what you're doing essentially is you're comparing muscle memory for one part of your body and the other one is like new growth. New growth is always going to take a lot longer than muscle memory. Just the way to. And if you tend to like the higher rep, high volume type of training more

Starting point is 01:12:07 and you lean more to Jose, I still feel like, I mean, he made the comment about not doing phase one in a long time. He can handle a lot because of his running, but I feel like he probably needs to be spinning more time. You see his effort in terms of low-wing, low-wing. Yes, I would. Yes, that's what I want to see.

Starting point is 01:12:24 I want to see, I mean, it sounds like guy knows what he's doing, he's got a coach. I'm like, that's what loading. Yes, I would. Yes, that's what I want to see. I want to see, I mean, it sounds like a guy knows what he's doing, he's got a coach. I was like, that's what I don't, I mean, it's hard for me to coach over, over a fucking, you know, microphone or a phone. But some of the things that he said and because of his running background, I'd be like, yeah, I'd want to.

Starting point is 01:12:38 Is the mindset and the focus there on like the intensity of this lift and then rest or is it like, you know, how do I get through this? Yeah. You know, another program that I'm gonna, he's probably gonna listen to this, another program to look into after aesthetic would be power lift.

Starting point is 01:12:52 I think power lift would be a great program for him afterwards, I think he'd see that too. So hopefully aesthetic, he sees what we're looking for after aesthetic and maybe run into power lift as the second program. Our next caller is Nick from Connecticut. Nick, what's up? How can we help you?

Starting point is 01:13:09 Stop Nick. Hey, how's it going? Pretty good. First off, I just want to say thank you guys so much for the show and the entertainment. My older brother told me about you guys and I've been listening for about two years now and we talk about you guys all the time.

Starting point is 01:13:23 So thank you. Good deal. Brad. Good older brother. Yeah, yeah, so my question has to do with lower back pain and just some background information if it helps. I'm 26 and I've been lifting for about three years now. I started because I was a little bit overweight. I was 220 at 5'10, so I was pretty unhappy with that. So I decided to cut down on my calories

Starting point is 01:13:47 and I started weight training and I was able to lose 40 pounds in about four months. So I really started to just enjoy weight training. I didn't care so much about the weight. I cared more about getting stronger and looking good. But I would say for at least the past year, I've been dealing with this lower back pain on and off. And just for my programming, I've done a lot of different things. But last year, I did anabolic. And then at the beginning of this year, I bought Performance Anesthetic.

Starting point is 01:14:18 But I wanted to start from the beginning, because I know you guys talk about doing those three in order. So I did anabolic again. It went really well. And then I just started performance. And it seems that when I squat, I get this lower back pain. I guess I really tight is really hard to proceed with my sets. And then from there, like any bent over exercise, it really tends to hurt and to flare up. And so really my question is,

Starting point is 01:14:50 where should I start from here on fixing my squat? So I'm pain free and that I can proceed with my lifts and get stronger. Okay, Nick, so two things. One, you don't have to squat. Two, if you don't squat, you'll never be able to squat. So consider that, okay. Now it sounds like you want a squat

Starting point is 01:15:10 and I'm just saying that for other people listening right now because you do get advice on social media of people saying you don't have to squat to build up your legs but if you don't practice that skill, you'll never have that skill. So we think it's very important to practice such a fundamental movement, okay? Here are the main, general main reasons

Starting point is 01:15:30 why someone's low back bothers them when they squat. Now, this doesn't mean that I'm gonna hit on one that is your issue, because you're not in front of me. I can't do an assessment. I can't work with you in person. Generally what we've seen are these three things. Yeah, so I'm gonna give you like the most common ones, okay? Could be ankle, mobility or foot stability, so it could be down in the feet and the ankles.

Starting point is 01:15:50 That one's relatively common. It can be the hips, so it can be hip stability or hip strength or mobility. It could also be core stability or core weakness that could be causing the issue. And then finally, the last one I would say is upper back instability, so the thoracic area where you might lack some stability and lack of mobility. So any one of those or combination of those can cause undue stress on the low back whenever you do an exercise like a squat. So what's the next step?

Starting point is 01:16:22 The next step would be to do specific movements, mobility exercises, connecting movements, all those areas to really identify what your problem is. Do you have maps, prime pro? Because that's what you have everything. I'd prime, prime them with the assessment. Do you have prime or prime? I do not. Okay. We're going to send both of them to you. Now, what I want you to do in those programs is, number one, go to prime, do the compass test, see how you do with that, and then two, go through those areas that I talked about, do movements in there, and see how you feel and how you do. And do them before you do a squat.

Starting point is 01:16:58 See if you notice a benefit. If you do notice a benefit, stick to those movements and get really good at them. But the odds are, I'd say probably 85% that it's one of those areas. I want to, can we, can I stick them in the forum too? Yeah. Can you hook them up with the forum? You get a lot of free stuff, Nick. Yeah, well, I was going to hook them up with the whole bundle.

Starting point is 01:17:17 I was going to, I was going to set you up with prime and then stick you in the, in the forum because we could say here in, in guess all day with our experience and I think sell headed on the head. Those are probably the foremost common, but it could be a whole host of different things, potentially going on with you. The best way we can get to the bottom of this is if I actually saw you squat and so you could do that in the forum if you like. So, I mean, first, if you want to try and troubleshoot it yourself, go through the prime compass and do what Salah is saying to try and get to the bottom of yourself.

Starting point is 01:17:46 If you're still struggling, get on the forum and do a video of yourself from the front and the side so we can take a look at your forum and technique and then maybe we can see where there's a breakdown and then coach you from there and do it barefoot if you do it. So do it barefoot for us and give us like 10 squats from the front and the side view. And from that, we should probably be able to get a pretty good idea of what's going on. But definitely what Sal saying are the most common things that we see.

Starting point is 01:18:15 Yeah, generally it's an instability. I mean, a lot of times people will then avoid the squat completely. And to Sal's point, there's like many camps out there that are more than happy to kind of show you how to do that. However, we think it's a fundamental movement that everybody should try to maintain as much as possible. So it is going to take some work. So you know, identifying this is going to take some work on your end to really kind of go through that and assess where that

Starting point is 01:18:42 instability lies, whether it's coming from, you know, ankles, hips, you know, somewhere in your back, a core instability. So where you don't have that strength and control, you know, we can do the work to build that back. So there is an answer. The good news is you're 26 and you're already trying to troubleshoot this now. Oh yeah.

Starting point is 01:19:00 You know, this typically is something that people wait years and years and years. No, it's harder. Yeah, and it just gets more difficult So the fact that you're already kind of trying to troubleshoot this and figure it out and get to the bottom of it And you will you'll we'll unlock something we'll be able to get to the bottom of what what's limiting you or what's causing this And then it'll just from that point it'll be a matter of you putting in the practice to to work on that whether it's a weakness or instability or whatever it'll be a matter of you putting in the practice to work on that, whether it's a weakness or instability or whatever it may be. But the fact that you're researching it, trying to figure it out at 26 right

Starting point is 01:19:30 now, I think this is going to pay you back 10 fold in the future. So you'll be able to know what you need to do as you get older and these things start to get progressively worse. Yeah, that makes a lot of sense. I appreciate it. I've gotten to that point where, you feel like you want to give up squatting. Maybe I should do unilateral stuff, just something because you obviously want to keep progressing, but at the same time, I feel like I'm being held back, so that makes a lot of sense. Yeah, smart. Very smart at your age to address it this way, so good job. Hey, I appreciate you guys so much.

Starting point is 01:20:04 Would it be okay if I shout out my brother real quick? Go for it. That's fine. Yeah. All right. So my brother's Ron. This is 10 year anniversary this month. So shout out to him. Happy anniversary. Oh, that was where to go. Ron. That was a really nice younger brother. I thought we could say something like snarky toward it. I was expecting you to be a steep Ron. Happy anniversary, Ron. Yeah, very nice.

Starting point is 01:20:25 I thank you guys so much again. I appreciate everything you guys do and I love the podcast. You got it. Thank you, Nick. Yeah, so I wanted to address that crowd on social media that says that. So I'm going to say something that's so ridiculously silly and obvious. Just to highlight how silly their argument is. It's like, imagine if you went to the doctor,

Starting point is 01:20:46 and you're like, oh man, it hurts when I walk. And the doctor's like, well, don't walk, here's a scooter. It'll drive you around to be able to drive. The only reason why their argument carries any weight whatsoever is because it's what people want to fucking here. Yeah, that's the only reason why. Because people want to hear that, because it's the easier path, okay, I'll just quit.

Starting point is 01:21:02 I'll just do something for you. Or I can't do an overhead press. Oh, it's okay. Don't do that anymore. You never want to be able to reach over your head with some strength. Squatting, standing in, like name another leg exercise that is as functional in real life.

Starting point is 01:21:17 I mean, you're going to have to squat at some point. Strengthen, don't lose that ability. So when people are like, oh, I can't squat at her, and then you've got these stupid, you know, social media coaches who are like, you know, you can develop great quads without ever squatting it. Well, okay, maybe technically, but why? That is a fundamental movement. He's got pain with it. Let's figure out what's going on. I think I'm so passionate about it because this is where I, at 26 or so, is about where I'm at, where I am abandoning it. I am, I'm having issues and I'm abandon it. Wasn't

Starting point is 01:21:42 it till I was like 30 before I really started to work the other direction. I tell you what, I'm so glad I did because I find myself probably, I don't know, 50% of the time when I'm with my son, I'm in that position. And I'm comfortable. I'm comfortably down in that position and able to play with him on the floor. And I don't have to be like, and I do, I have vivid memories of seeing my stepdad and like other dads with that, who it's like lay on their side and stuff to like play with their kids. like, and I do, I have vivid memories of seeing my stepdad and like other dads with like lay on their side and stuff to like, yeah, it's like you're 35 or 40 years old and you can't even get down on, get down and their knees are too bad to get down on a knee. They can't squat.

Starting point is 01:22:14 Well, it's a compound effect to that too. If you can't squat, what's that going to do your knees? What's that going to do to your ankles? Your entire kinetic chain is going gonna be affected by that decision. So, you might as well like put the work in now so long term you're paying free. Look, when I can't do a common exercise, there's a lot of crazy stuff out there that I can't do.

Starting point is 01:22:35 That's totally fine, okay. I can't walk on my hands, that's okay because I'm never gonna need to walk my ass. But there's a common exercise, if I can't do a common exercise, then what I'm trying to do is figure out why. Why can't I do this one common movement? Why is it hurt?

Starting point is 01:22:49 Let me fix that. Let me figure that out so I can do it because I don't plan on not working out again, any more than five years. I plan on doing this for the rest of my life. And I feel like there's two big ones that are commonly let go and that's the barbell overhead press

Starting point is 01:23:02 and the barbell back squat. Yep. Those two movements I think are so important to be able to do and if you can't do them right now, then you should be more towards that. I am not gonna call anyone out, but I do remember specifically when we were going through fitness models to find people for our programs.

Starting point is 01:23:21 So if you buy one of our programs, you'll notice we're not the ones demoing the exercise anymore, it's fitness models. And I specifically remember just in coming in the day after interviewing these people, having physique competitors and bodybuilders do exercises and then coming back to me like, they couldn't do an overhead,

Starting point is 01:23:39 I mean develop muscular shoulders, everything. Yeah, they look great, but yeah, they couldn't, they couldn't even do a basic function of an overhead position. Yeah, so, and do you wanna lose that ability? That's silly. So yeah, I know, it's nice to look good, I get that. But if you hear a fitness influence or tell you,

Starting point is 01:23:57 no, I don't worry about that. It hurts, try something else, it's much easier, and you'll still develop a nice looking physique. Change the channel, don't follow them. They're more on, look, if you like our information, head over to MindPumpFree.com. You'll find a ton of free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at MindPump. Justin, Adam is on Instagram at MindPump. Adam, and you can only find me on Twitter at MindPump.sau.

Starting point is 01:24:22 Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and

Starting point is 01:24:51 performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, 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!

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