Mind Pump: Raw Fitness Truth - 1829: The Importance of Exercise Sequence for Building Muscle, When Too Much Exercise Variety Kills Your Gains, How to Reintroduce More Calories After a Massive Weight Loss & More (Listener Live Coaching)

Episode Date: June 4, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: For most of you training your body parts 3 days a week is ideal for strength, muscle gains, and technique. (2:35) ‘Italian time’ is a real thing. (19:44) Shattered glass and sore backs. (26:42) Why do modern homes burn faster? (34:52) Defining a tiny house and the pros/cons of being a minimalist. (36:37) The HUGE impact the temperature of your room has on your sleep. (43:46) Should we stop breeding pugs and bulldogs? (48:31) Seeing wild animals in person will CHANGE your perception. (50:51) #ListenerLive question #1 - Is having too many variations in my workouts hurting my gains? (53:38) #ListenerLive question #2 - How can I confidently bulk without ruining my progress? (1:09:41) #ListenerLive question #3 - Will it affect the programming if I don’t do the exercises in the order they are written? (1:19:30) #ListenerLive question #4 - Is it ok to give training advice to people just from my background and experience? (1:26:39) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Chili Sleep for an exclusive offer for Mind Pump listeners! June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout** How Many Times Per Week Should You Train Each Muscle Group? - Mind Pump Blog Body Part Split vs. Whole Body Workout: Which Is Best? - Mind Pump Blog Visit Butcher Box for this month’s exclusive Mind Pump offer! Why modern homes burn faster What Defines a Tiny House Can Room Temperature Affect Your Quality of Sleep? Top vets urge dog lovers to stop buying pugs and bulldogs Monterey Zoo | Monterey's Newest Adventure Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! Stop Working Out And Start Practicing – Mind Pump Blog MP Holistic Health Mind Pump #1427: Don’t Make These 6 Bulking Mistakes MAPS Fitness Products Mind Pump #1080: 21 Commandments Of Gym Etiquette MAPS 30 Day Free Workout 30 Days of Coaching | Mind Pump Media The Resistance Training Revolution – Book by Sal Di Stefano Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions. But this was after a 50 minute introductory conversation, we were talking about fitness, current events, our lives, studies, and much more. By the way, you could check the show notes for timestamps

if you wanna fast forward to your favorite part. Also, if you wanna be on an episode like this, email your question to live at mindpumpmedia.com and if we pick you, you can call them live and we can help you out. Now, this episode is brought to you by one of our sponsors, Chili Sleep. So they use technology that dramatically improves

your sleep quality. One of my favorite products is the Uler. So this is a water-cooled or warmed pad that goes on your mattress under your sheets. There's two sides, so one for you or your partner. And you can control the temperature with your phone and it'll maintain that temperature. I like my mind at a nice cool 60 degrees.

I'm less inflamed, I sleep much better, but you can be different. That's the amazing thing about this. Very low EMFs again, also just a reminder, it's using water, so it's not electricity that you're sleeping on. Really good stuff. Go check them out, go to chileesleep.com.

That's CHILI-S-L-E-ILI SL EEP.com forward slash mine pump. And you can save 30% off the purchase of any new cube or uler sleep system. Also, all month long in June, we're running a huge promotion. So a lot of people want to get lean because it's summertime. So here's what we got.

We have something called the Shredded Summer Bundle. This is multiple programs put together and discounted. Maps aesthetic, maps hit, maps prime, and the intuitive nutrition guides. So you've got the diet and the workout all handled for you. Now that's normally discounted, but here's what we did. We took an additional 50% off. So it's huge sale. Also, if you just want to try one program and you want one that's great for getting lean in a short period of time, Maps hit is a great one to do. And that one alone is also 50% off. So hit stands for high intensity interval training, but we do it the right way. And that's stupid like other hit programs and believe me, they are all almost all totally dumb. But not ours. That one's also 50% off. Here's how you can get the discount. Go to maps fitness products.com, click on the bundle or maps it. Use the code June 50

for that 50% off discount. All right, here comes the show. Look, here's the truth. For most of you, the ideal frequency you should train each body part when all other things are equal and controlled for is about three days a week. For most of you training your body parts three days a week is ideal for strength gains, muscle gains and for improving exercise technique. This is like a hotly contested, consistently contested debate that week. By who? The no days off people.

Yeah. Talking about it. No, they like body parts splits. So it's not really isn't it? And well, the research points to two to three times, right? Two to four. Two to four. Yeah, you'll see in the research that it'll it'll point to two to four and some say two's a little better. Some say maybe four in some ways. And it kind of lands in the three range. And when you mention body parts splits, you can break up the body in a lot of different ways and still achieve each body part

getting hit three days a week, right? That's hard though. I think it's more realistic too when you do splits. Yeah, like two days a week, right? Yeah, because it's typically like upper, lower legs or something like that, repeat. And if you split even less than that down to one or two body parts, it's almost impossible to split even less than that, down to one or two body parts,

it's almost impossible to go two or three times. More than two times. But the data is pretty clear that definitely more than one. And now, you got to consider that they're controlling for volume here too. So it doesn't mean if you hit a body part three days a week that you're doing triple the volume, we have to control everything, meaning if you did,

let's say 25 sets for back, is it more effective to do it all-in-one workout, in two workouts, or three workouts, or maybe four, right? And in our experience, three is ideal. And mainly for this, because I know there are studies that show that two and three are pretty similar, although I have seen some studies that point that strengthings might be a little better with more frequency. I like hitting the body parts three is a week for a few different reasons.

One, people tend to do the most effective exercises more often when that happens. Like if I do 12 sets and one workout for legs, it's a, I'll do squats, you know, once. If I do 12 sets, spread out over three workouts, I'm more likely to squat three times, right? Because as I'm doing my workout all in one, I start to get fatigued. Now I'm going to move the leg extensions and do the machines because you're exhausted, fatigued, but you still want the volume. So if you can spread it out throughout the week, you usually tend to pick the most effective compound lifts. Yes, yes. The other reason why I like it is especially for maybe this doesn't necessarily apply to super advanced lifsters. But for most people,

practicing lifts more often just improves their skill faster. Yeah. Just the bottom line, like you just get better at it. You do like like if you did 10 sets of squats in one day or you did 10 sets over three days, even though you're doing the same amount of sets, you're probably gonna get better at squats faster by practicing it more frequently, even though the volume is the same. And that skill acquisition from strength training

is so valuable, especially for most people. Maybe not the super advanced too, but working out for a while, and they really get the skills of lots of lifts, but most people don't fall into that category. And where's people, you know, or haven't been training more consistently for longer than a year or two, and that consistent practice, that frequent practice makes a big difference. Yeah, I just love the cadence of the three workouts per week

with the rest days kind of in between. Oh, you like the full body? Yeah, the full body. Yeah, that's I just prefer that. Just how I can accomplish all the body parts, but then feel like I don't really run into that fatigue and I feel like the most energetic going into the following day after. I mean, I like it for the reason too that you inevitable happens. You miss one.

Yeah. So what? You have a three day a week routine that is full body where you're hitting every muscle group three times a week and you had a busy week or like I just came off of getting sick. So what? You missed, you know, four or five days of that week of training anything, but at least I got a single full body workout in that week. And so I think that's one of my favorite things about switching from a body part split

to a more full body type of training routine is that, you know, there's this less pressure to like, oh, I gotta hit the gym because I'm gonna miss this body part. Or when I do miss or get sick and then I come back and like, oh, what was it I did last? I forgot like muscle group I on and the natural thing is always doing, I'll just do the one I like to do.

You know, which is I think everybody just do the one I like to do. Which I think everybody does chest. But I want to go back to something you said because I remember when I first read that study and I made a mistake that I think a lot of people do when they decide where they hear like, oh, the frequency thing is so important. It's I started and I know you said it

but I think people just we still fall in that same trap of thinking more is better, you know, and that is if I trained, you know, because for me, for me, when I was doing body parts splits, it was typically 12 to 15 sets per muscle group. Okay. Is what I did and I hammered it, right? For that one. One workout. Yeah, right. And so what I ended up doing was, oh, frequency is two to three times a week for optimal muscle getting.

So what I tried to do was, you know, two more workout, one to two more workouts, that mirrored that one that I was currently doing for versus going, oh, I'm going to take the workout, was doing in that one workout and just divided over two or three days. Because it didn't register for me. I thought, okay, well, now I understand. Frequency is important. So I'm going to try and do at least what I'm doing on this day or more on another day or two days later.

No, now you just triple the volume. Yeah, way too much. Endless way too much. No, this is all things being controlled for. But I'll go back to what I said about exercise selection. Like let's say, let's say you're going to work your shoulders, okay? And it's 15 sets in today's workout. I'm doing a typical body part split. So I'm not hitting my body part, my shoulders three times this week. I'm going

to hit it once. So I'm going to do 15 sets in one workout. Probably three or four sets will be some kind of an overhead press. Most workouts, justifiably, because it's a good way to program, is to start your workout with a compound lift, a heavy one, the one that you know it's kind of the biggest bang for your buck. And then each successive exercise starts to move down towards more isolation, type movements, more getting a pump, what bodybuilders would call finisher's because you're not going to do 15 sets of overhead presses in one workout for the most part, super exhausting. However, sets of overhead presses in one workout for the most part, super exhausting. However, let's say I did shoulders three days in the week, five sets each day, right?

So still 15 sets. I'm starting out each workout and I'm more likely to do more of these big gross motor movement, these kind of this overhead press. I'm probably going to overhead press at least two of those workouts, if not all of them, for a majority of the sets, and maybe throw in some isolation stuff for one or two sets at the end of the workout, right? So you end up doing these more effective exercises. You practice these exercises that require more skill,

so you get more out of them. Now what this also requires is how to modulate intensity, which, another reason why I love training this way is it really teaches you how to modulate the intensity appropriately, which is a very valuable skill because when you're working a body part once and you're done for the week for that body part, it's like hard or nothing.

I'm not gonna be able to do this body part again until next Monday. You leave it all there. Right, but if it's shoulders three days a week, Monday might be hard, when's they a week, I'm a Monday might be hard. When's they comes around? I mean, I'm a little sore from Monday. Let me go a little easier, get more of a pump, and then Friday comes around. I feel good again. I'll go hard again, type of deal. So the skills you learn from training this way are also better. And

then I'm going to make this argument, and there's no evidence to support this as my own theory. But, you know, when you send a muscle building signal through the exercise, most of it is, I guess you could use it for lack of a better term, it's localized. In other words, if I work out my biceps, most of the muscle building signal goes to the bicep, right? But there is a systemic muscle building effect. And there's studies that show this. For example, if I have a broken left arm and I train my right arm, I will actually prevent as much muscle loss from a left arm that could happen if I never worked out my right arm. So my left arm is not doing anything, but because I'm training my right arm, I actually lose less muscle. And they've done studies on this and they show this with either limb, the right arm left arm, left leg, right leg, back to chest, whatever. If you

have an injury, training the rest of your body actually sends this kind of systemic muscle building signal, which makes evolutionary sense. It would make no sense for your body to have an all-be local and zero systemic effect. What do we attribute that to? Mostly, CNS, the signaling, because you're getting a louder, stronger signal, the CNS is being trained, and so it being trained and becoming more efficient or stronger than still contributes to the possibility. What's communicating with the environment consists of? There you go. It's like how your body needs to be able to overcome this stress, this force.

So it just will, I'm guessing like this is, like it'll prioritize building muscle in certain areas of your body to withstand, even though you're probably just focusing on one side versus the other, you know, systemically, your whole body needs to be. Yeah, because think about from evolutionary standpoint, when in nature would you just need your biceps to be strong or just need your quads, right? It's probably whatever movement you're doing. Okay, majority of the gains will go to the quads,

but we also need to bolster the rest of the body a little bit. So you get this kind of carryover effect, it's not huge, but it's still there. So I think full body workouts, because that's the more common way to do, hit the body three times in terms of body part frequency, I feel like a full body workout sends a louder general muscle building signal

than dividing up the body. Now is there any theory or is there a study to prove like okay, I would assume to the point you're making right now that okay, if I just did left arm bicep curls, I do get a little bit of benefit to my right side. Obviously, as much as localized, but I get some benefit. Now, I would think that doing, you know, barbell back squats sends a louder systemic signal

than a left arm bicep roll does. Do we have research to show that? I mean, in my experience, it just tells me that like, man, there's been times when all I was really doing was squatting yet, I felt my shoulders develop a little bit. My back still developed a little bit. My core midsection developed a little bit. There definitely is something about the value that you're getting from just like a heavy barbell back squat by itself. Yeah, why? In comparison to a single arm dumbbell. Well, I mean, holding the barbell on your back,

there's thoracic spine stability, there's your low back stability, the core stability. Trapse, strong voice. Your calves, your calves. Everything's for a big exercise like that. So yeah, there's definitely gonna be some carryover. I mean, doing a leg press is not gonna build the same

low back and core stability that a squat width, for example. Definitely not thoracic, you're not holding anything in your back. So these movements can be practiced more frequently when the train is on that way. And again, I think that the signal, the general muscle-building signal is just louder because you're doing the whole body. There's more demand, right? There's more muscle involvement, there's more muscle tension involved, isometrically to maintain posture, maintain position through the mechanics. So, I mean, there's a multitude of factors in there.

I'm sure, I mean, you're not gonna need to produce as much force throughout your body to just do a bicep curl versus a backspot. Yeah, and often the advice that we get, or we read, is like in this ideal context, in this ideal situation, right? But the reality is the average person, typically has a normal life, kind of busy,

wants to maximize the time that they're spending in the gym, probably should practice the skill of lifting because their skill on some of these compound lifts isn't like perfect. They're probably gonna miss over the course of a year, 10 workouts or more, you know. So, I mean, if you gave me 100 people, every day regular people who are somewhat serious about

their fitness, want to build muscle, build strength, and you said, what general split would probably work what best for the majority of them? I'd be like, full body, two, three days a week. That'll outperform all the other stuff because of all the other factors that we're talking about. Especially over the course of, you know, a year, two years, when you talk about it. Totally. I'm not interested in short-term success. I know you guys aren't either. Everything we tend to hear in fitness

space is about short-term success. Well, that's part of the problem, though, is all the studies are done that way. Every study is done in a six. I mean, there's very rarely you run across a study that they did over a year or what, what about the studies are done that way. Every study is done in a six, I mean, there's very rarely do you run across a study that they did over a year or what are we doing? Most studies are six, 12 weeks, maybe tops. And so there goes a training. Yeah, and so then we, you know, in the fitness space, we tend to take, we'll take a piece of information

from a study like that and then build this huge argument around why you should train this way. Why shouldn't it? It's like, well, there's so many other factors. And when you're only talking about six weeks, like, okay, yeah, in a very controlled environment, that makes sense or that is close to, because right now that's part of the argument too, right?

With a body parts split versus the full body routine, like in a six week controlled study, they're not, we're not talking about a massive difference. You're not talking about a huge difference for someone like that. But over the course of six months, eight months a year, two years of training, you know, that should be a lot better. There was a poll that I, I wish I could find it. And hopefully I do by the time this airs.

But I found a poll where they asked some of the top strength and conditioning coaches and trainers. And these are well known names. And all of them, I think, said full body three days a week is probably the most effective for about 80%. Well, and that's experience talking. Yep. That's what that is. That's not someone referencing a study. Well, this study says this and shows this. Therefore, this, that's your time about probably coaches that have been doing this for decades and can say, well, you know, I, I, I, which you've also read the studies to, but then also have paid attention to behaviors and consistency around training and said, yeah, you know, they may be close in a six week study, but.

And that's why I keep bringing up the my favorite part about it is the inevitable always happens, I just came off of being sick, wasn't that long ago we're traveling, we're getting ready to travel in another month again. So it's like rarely ever. I mean, in that small window of my life when I was so heavily focused on competing, did I never miss workouts? You know, along those lines, too, I do want to mention that oftentimes we look at the top athletes of a particular category and we use them as the example of how most people change so wrong.

Bodybuilders are very different from 99.9% of people watching this or listening to this. You're so different from a bodybuilder. It's not even funny. You are so, you're the distance between... Why do we think that just by lifting weights, we can end up looking like that. You couldn't. And look, the difference between the distance between 99.9% of people watching this and a pro bodybuilder is the same distance as them from Stephen Hawking's or Elon Musk or LeBron James. Okay, that's the distance.

So if I look at LeBron James and I'm like, hey, whoa, it works for him, I ain't probably gonna work for me. Pro bodybuilders, there's a lot of factors that make them so genetically gifted when it comes to building muscle. Forget the drugs that they take. They're just so gifted at building muscle naturally, that they probably lift weights, and that muscle

building signal for them lasts 10 times as long as it does for the average person. Well, back to your sport analogy, it's not just the genetic component, it's also their desire to be the best at their sport, you know, that they're competing yet. So their discipline level is so- That's all I do. Yeah, and during that time of my life, like, okay, yeah, I didn't miss workouts and yeah, I did travel and do some things, but I mean, my life was so centered around dieting

and training because I was competing when I'm normal, me would have been like, oh, taking the day off, you know, say I'm traveling, I'm with my family, I'm gonna relax, I'm gonna carry tub wear around to this or make some weird order like this, but when you're normal people, that wanna be healthy and fit and I like to look good and feel good in all those same things,

but it's not as much of a priority and I just don't think that, so it's a terrible example for us to pull from and say, this guy does this or that guy does this, therefore this is what I should do. It's just like, no, you're nothing like that. Plus, when you, again, back to the genetics, when you see someone like this,

they'll get big muscles from running long distance. Like literally, like they're so gifted at building muscle, it's really, it's not a good idea to extrapolate what works for them and to kind of apply it to them. Yeah, that's the worst is like when you get one of those athletes that's like an extreme endurance and they're jacked and you're like, and then your client tries to like ask you what they're doing and like, you're like, do that. It's not, it doesn't make sense.

It's not a police, so let's move on. I know, it's not a police. Anyway, I got to tell you guys some funny stuff. So this, this past weekend, we had the family over for dinners. We had all my parents and my brother and my sister and they brought their kids. And I don't know if I told you guys about Italian time.

Have I explained that to you guys? Italian time. Is that so? You mean as far as like being late? I mean, okay, like I know this, but I always, you know, I kind of give them the benefit of the doubt. So I'll tell them. Is that like the first thing in the morning,

where everybody yells at each other? No, that's it. That pisses me off. I've been to some Italian families. We're not yelling, it's fun. We're just talking. Right, I give them a time. And it's all, that doesn't matter.

They will, the first person will always show up a minimum of 45 minutes late. And that, and when they show up, this is the funny part. They'll say, everybody, four o'clock. Okay, I got food coming. Please show up at four o'clock. The first person to show up is my parents, and I think they was like four, 45.

And I'm like, my, what are you late? I told you guys, what do you mean? Like, we're on time. It's only four, 45. Like, they think it are on time because they're not cheering that window for. So the point where we're going to start lying, like, what time's the party start? Three o'clock.

You know what I mean? Tell them. And then, of course, I'm sure someone will finally show up on time and piss me off. I did something like that. I feel like that's wife time, too. I do that. I've been doing that Katrina for years, man. What do you mean?

Yeah, just tell, I always lie to her about what time it would be somewhere. Oh, I don't know. Really? She's not punctual. I mean if she if she has to be somewhere meeting business-wise, that's different, right? But when it comes to us like or we're going to a friend's house, and you know how I am about packing up and going somewhere, right? So I'm like I'm like I'm super-milli-t about that, right? I want to be like like nine am is like we got to be there at one. I want to be ready. My minute's early is late to me Right, so that's how I just I run I definitely run like that So it could imagine if she's even slightly on the other and then of course you guys bury each other

But I mean I learned early on so I just went if it's something that I'm organizing and I want us to be somewhere At a certain time I just I lie I just say we have to be there an hour before and so that's the difference if I want to be So super punctual. They don't want to be somewhere like we're gonna be there an hour before. And so that's the difference. If I want to be super punctual, if I don't want to be, I'm like, we're gonna be fashionally late. Yeah. We're gonna be 20 to 40 minutes late. Oh, dude, my family is consistent in my mom, I love her. So, but she used to say,

oh, I have four kids. That's why it's so hard to be on time. And that was like a total valid reason. Well, you have four kids, you got to make it. I'm like, mom, it's you and death. You literally have nothing to do today, aside for being here at four o'clock. You know why, she's just so accustomed

to using that excuse, because it is the best excuse. Of course, one of my favorite things about having a kid is that excuse. Oh yeah, and you get to leave parties on too. Yeah, automatic, yeah. It's party sucks. Automatic out. Baby's tired.

And you don't feel bad. You know what I'm saying? Oh, I would love to do that, but we gotta take my son here. Well, there's another thing that my family does, and I think in our culture and particular does this, which is estimating the right amount of food, I don't have the hand signals, just a little racist there.

My, the food estimates are always ridiculous. So it's always too much food. So I ordered a bunch of food, right? So we had all this chicken and food and it gets there and my parents are there. We're waiting for my brother and my sister of course. And my dad's like, is there more coming? I'm like, no, I think we had 10 total people.

I'm like, I got enough food for 14 people. And he looks at them and says he goes, you know, just six of us could eat all this. And I'm like, I got enough food for 14 people. And he looks at them and goes, now, since he goes, you know, just six of us could eat all this. And I'm like, starting to question myself. I'm like, wait a minute, shit, that ain't gonna work. My mom's like, yeah, you should probably order some more. So I'm like, are you sure? Like, yeah.

We had seven people the other day, and we ate twice some, some damn. So I'm like, I'm ordering more food. I'm like, how much more should I order? Like, you know, get like, get like twice as much. Get at least twice as much. And then we'll probably be okay. I think this is not just an Italian.

This is a Mexican thing too, because it's kitchen. You guys do the same thing. Kitchen is family's like this. I like, I come over and there's like, hell, who did I'm like, who's all coming? Oh, this is everybody. There's six of us here. I think we're gonna be like 30 people.

I order twice as much. Of course. For me, opposite though. The first amount was enough. And the food was sitting there afterwards. I've been to parties, my family's thrown, and I'll throw them under the bus. I go to eat because I'm socializing and doing the thing, and I go, and there's nothing left, dude.

I'm like, what? I'm just eating a party now. I think that's why I don't complain, right? Because I'm with you, Justin. That's super annoying. It's gonna go so hard much party. Yeah, we never keep it stoked never run out of food Yeah, there's never been a I believe that a food item where I'm like, oh is there? Oh, there's none left never Yeah, never there's a backup bolder for driller We always have potatoes somewhere

It was just funny. I was sitting there, I was just talking with Jessica about my own. I'm sorry, I can't, we're not the lie. Yeah, so the late thing, isn't that there's some kind of tie there with like cortisol and like in terms of like people continuously being late for for events and late for the rush. Well, I guess that would be, that's true for people

who are late to everything. Yeah. My brother's successful in his work. I know he's on time to work. My mom, she's always on time for her job. A lot of stuff. I think it's just the expectations where it's to the point if you show up on time,

it's almost rude. Like, oh no, no, you know, show up on time. There's still going to be getting house rating, everything, so we got to wait at least an hour. Like, that's how it's gotten. Got that point. So I'm like, because we'll show up on time, there's still gonna be getting house rating, everything. So we got to wait at least an hour. Like, that's how it's gotten. Got to that point, some like, because we'll show up on time sometimes, so party, well, five minutes late,

and we'll be like Russian, and then we'll walk in, and like, there's no one there. And I'm like, of course, we're the first ones here, you know? We'll speak in a Mexican food, Adam. I am. We'll reach this joke. Here's the thing.

Okay. It was funny, because like, Ethan was able to stay at one of his friend's house and like stay over night and all this stuff. I'm like, oh, how to go. And you know, you just kind of describe in the whole night they went to like playing mini golf, whatever. They came back to eat dinner. And he was like, yeah.

And then his mom was going to have make some Mexican food. And like, and he was like, I'm like, well, how was it? It was a good. He's like, well, you know, I was like, well, how was it? It was a good, he's like, well, you know, I was a little bit worried about how it was gonna, cause, okay, so basically she was like, hey kids, you guys want some kiss of dillas and some salsa? And he's like, I wasn't very confident

that the quality was gonna be there, dad. And I was like, I get that, right? Some chimichangas. Like, not real authentic. Let's just say. You guys want some macaroni tacos? Yeah. I was dying, because I was like, oh yeah.

I would probably be a little worried too. Hey son, you finished your baloney in Chaladas, please. Yeah. You finished that up, buddy. Yeah. I know, that's like when I see people making, I'm gonna piss people off, but I see people making lasagna. And I'm like,

Lasagna. Well, you put in cheddar in there. Like, what are you putting in your lasagna? That's not lasagna. I'll call it that. It's like pineapple on pizza. Here's, and I'm gonna piss everybody off. Don't do that.

That's the worst thing ever. Put the hell's pineapple on pizza. I'm with you. That's like, no one, did you guys barbecue? It was Memorial weekend. No one barbecue? Did you barbecue Doug?

I know you did. I smoked too. I, I feel like that's like you're supposed to go into a bar that you're supposed to not Did the wind blow the Oh, bro listen to this crap is it was windy so yeah, and it's always really windy at my house So I'm I'm I'm grilling or smoking this weekend and I did the the it's not a butcher box commercial But I did their ribs. I tell you what dude like it's the heritage poor it there I I have several times now tried other great ribs from people recommending it.

And I don't, I don't, I have yet to cook anything as good as the butcher. But it's important. It tastes better. Yeah, just fact. Anyways, again, it's not a commercial. So it's not today's not day to talk about that really. But I'm out there. And so it's so windy at my place, I was telling Douglas the other day,

my only frustration with the smoker, is it's a very, it's like a very small flame in there that heats up the whole thing and it's a real slow cook, right? And it gets so windy at my place that it'll blow the flame out. And what sucks is it's a slow cook, so a lot of times I'll get everything already, it's a four hour, six hour or a deal, I get it on there.

Everything's fine outside. It's not that windy. And then I'm like, you know, watching basketball or doing stuff in the house. And then I go out there and my shit's been blown out and meat's been sitting in their coal for an hour. It just fucks the whole thing. So I had to like, so I like move my other grill

to block some wind and move in furniture. I have like a California room and move on this furniture. I took my this wicker and glass table I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had to go to the gym, I had I'm not gonna leave it there. So I've finished grilling after ribs turn out phenomenal. And it's later on that night, and after the grill is cooled down to go put the covers on it.

And I'm like, looking out, and it's like, now it's getting really windy. And I'm like, oh, you know what? I look out the slider, and I'm like, I need to go put those covers on before they blow out to my neighbors, or something like that, because it's getting that windy.

And I look, and I'm like, I should do that right now. And then I'm looking at, it's the Celtics in Miami game still going and the in Miami's making a run they're coming back and it's like fourth quarter I'm like I'll get to it in just a minute I'll sit down so I sit down literally like five minutes later I hear this. I went oh fuck right get up I walk out there and the wind picked up a wickering glass Table and flipped it and then exploded around the shitty part about this and why my back is all tweaked from freakin shoveling That's why you're so sore right now my back is so sore right now because I had to do some manual labor bro

in years right now because you had to do some manual labor. Bro, it's been years, dude. So, hey, and I did it at like a level that I, because it's my son, right? Okay, so first of all of this glass, you don't want any of that, near shattered. Like, I mean, the biggest piece is like this big. Oh, it's because they make the safety glass. Yeah, so it explodes. So it just explodes.

It explodes, it explodes into my son's sand pit. Oh, yeah. So I'm like, you gotta be kidding me. So I spent the whole night first starting out like picking it off with my fingers. Impossible. Yeah, and then realize I'm gonna be here for weeks trying to do this.

So then I just said, okay, I'm just gonna fucking shovel. Yeah, I'm gonna dig basically, I'm gonna, I basically made a line of, I looked to see how far it shattered out, which was probably a, I don't know, five feet by, you know, eight feet long, like area, and then just said, I'm just going to throw away all the dirt, all the sand. That's in that, in that area. So I was like, I mean, I shoveled like a whole trash can worth of sand out. It was just a lot, it was hours of shoveling. You know what, that rotational movement. Oh, bro, that's repetitive.

You don't do it often. On the same side, too. I remember that because I was digging up my septic tank. I remember that. And I had to end up getting like a pickaxe because the ground got really hard and it was like, dude, what am I doing? I was so sore in it.

Oh, bro. Dude, I didn't, you know what? I just remembered. So you know how I used to go help my dad in the summers when he would, you know, he'd have me come work with him. And a lot of what I would do is mix cement. So he would make the mud and I go mix it. And the mud is made with sand.

Sand is one of the main ingredients. We actually had, I don't remember what it was that broke in the sand, but we go buy all the sand, right? And we're gonna do a job. I don't remember what it was. Something in the van, but we go buy all the sand, right? And we're gonna do a job. I don't remember what it was, something in the van tumbled over and glass broke in the sand. And we don't have time to go back and buy more.

We gotta do this job. So what we did, and this was actually kind of effective. What we did is we got a big, like not great, but almost like a screen, like screen, like you get on a screen door. But just a little bit bigger, we laid it out, we got two by fours on each side. So it was like a screen, like screen, like you get on a screen door. But just a little bit bigger, we laid it out, we got two by fours on each side, so it was like a big thing. And then I would put a shovel of sand over it and I'd shake it.

So I was mining and I'd zip it out and actually worked. So I was gonna do something like that. Here's the shitty part about my house. Do you guys remember what's in my backyard? I have those black wood chips. So I've got all these, so not only do I have this glass in my sand, but I also have all these wood chips, because I thought the same thing, I was like,

oh, you know what, I'll do, I'll shake it all out. But then what would have been there would have been all the wood chips and then it wouldn't have sifted, the wood chips won't sift through the sand. Then you have to go, then you have to throw the wood chips away in there. Oh. It was a nightmare.

Wow. Yeah, I mean, and I guess, you know, if it was just me and we didn't have a kid, I probably wouldn't have been so obsessive about it. I'm like, I got it for the most part. But he plays out there barefoot. Always. And I've trained, and here's the other thing. I've trained him so well to be barefoot everywhere, that like, asking him to put his shoes

on in our backyard is like, blast for me. Like I like, never let him put his shoes on in our backyard is like blast for me. Like that like I like never let him put his shoes on in our backyard. It's like this part of this is Katrina called it. Yeah. Yeah. Did she did she did she did she did she did she did. We have a phone out here. If only we could have predicted. I mean, the crazy part is I, I mean, and I know how windy it, but I mean, you're talking about a,

it's not quite almost as big as this coffee table right here. And then a thick piece of glass. I mean, you're heavy. Yeah. It's not a light table. No, and it picked that sucker up and, and they make that glass, it's safety glass, because what they don't want it to do is to break and turn into long sharp

Shards so what happens if you break something like that? No, are you sure that's called safety glass because I thought safety glasses what's in our windshields which it spiders and it's no It's a tempered is a tempered the right word. Yeah, I think there's a different name. It's designed to to basically Which is a prevent what happened to my dad, which I didn't find the cell to, they already told me a story. When he was playing kickball, I believe, like when he was growing up, and he ended up like running through like a sliding glass door, and it like almost got his artery.

Yeah, it's sliced all the way to the floor. Yeah, so I had a buddy that was, we were playing in his backyard, and a rock hit his sliding glass door and I remember it popped. It didn't like crack and break into big pieces. It's like, yeah. And that's what it's tempered glass. Yeah. And it's stronger, but then what is it doing at Shatters? Unlike. Oh, yeah, see it fractures into small, relatively harmless pieces. Yeah. So they make it that way.

It's called tamper glass. Yeah, I thought it was safe to say. If you say 80 glasses, it's on the windshield. Got it. Which if you ever see a windshield break, spiders. Yeah, it has like sticky on both sides. So glass doesn't go anywhere. Like if you were to, I mean, shatter a windshield,

it doesn't, look. What about in the movies when they have a gun and they shoot through the windshield and stick their arm through? Like they make the hole. Is that bullshit? I don't know, that's all it would. You and they shoot through the windshield and stick their arm through like they make the whole All right, that's what it's all about when people punch through people punch through Glass and windows and don't end up destroying their hand. Yeah, we're sure everything. Yeah, they don't have like cuts everywhere You know what happened if you punch through glass with a hand it wouldn't be very good for it. What does that say?

Yeah, so these are all kinds of safety glasses, but the one Adam's talking about is laminated glass. Yeah That's what's in the windshield so it has like you have ever seen it like it's glass wall break all kinds of safety glasses, but the one Adam's talking about is laminated glass. Yeah. That's what's in the windshield. So it has like, you have ever seen it. It like, the glass wall break, but it's all stuck together still, because it's got like a slimy, a safety, because a lot of things are safer now.

Did you know that there's one thing that is far more dangerous today than ever before? House fires. Did you know that in the past, it took, I think like five times as long for a house to catch full flame, then it does today. Because of all the composite and plastics and all these materials, where maybe Duck could look up.

House now, typical house now, it catches fire. Get rid of asbestos, which actually was a great fire. It's like you have five times less time to get out of house before that. Is that why, especially when it's so popular? Oh, it's fire. Oh yeah, it's fire. It's blocked fire.

Oh, I actually didn't know that. Yeah, yeah. I thought it was just some ugly-ass style that we did in the 70s. No, no, no. Oh, is that what was on the ceiling? Yeah, that's right. Yeah, that's what that is, best this?

Yes, bro, I'm not sure if that's specific, but I know that there's some like it. No, absolutely is. sure if that's specific, but I know absolutely that is. No, absolutely is. That's why you have to get like, you have to be all masked up if you scraped that shit off. Just scrape it off. Yeah. Well, all I know is my cousin and I used to sit on his bunk bed

and we'd make it snow by, whew. So if I get, this explains so much. Oh, yeah. I feel smart I'd be right after I breathe that shit. You gonna say paint chips. Yeah. Well, I mean, shit, I'll tell you what, dude.

Mixing chemicals and stuff again, working in construction. Yeah. I mean, they didn't wear shit. Like, nothing. It was breathing in, cough it out, blow your nose. What's in there? Oh, like the paper's dark in here.

Oh, yeah, dude. I was on all kinds of construction sites. Sure I was exposed to like all that crazy, like chemicals. What does that say, Doug? That house is... Yeah, so they burn faster because they are lighter weight and use cheaper materials Tender box I saw what you know, I've seen several times now this just happened again just like two days ago is those tiny houses I'm becoming more and more popular, man. Really? Yeah.

So I'll two of them on the freeway driving. What makes a house a tiny house? Molecule homes? What makes a house a tiny house? Yeah, it's tiny. Well, I know that. But there's a lot of small houses, really. Like, where's the break off?

Where does it go from small to tiny? Yeah, like what, what makes something a tiny house? Probably under a thousand square feet. So a tiny house, I think, and that to say that you can't buy a regular house that's 900 square feet, but you're. Doug, write that, the Google app, put like, what defines a tiny house I think for and not to say that you can't buy a regular house that's 900 square feet but you're Doug right that the Google app put like What defines a tiny house or what is it criteria to make a tiny house? Because that's Traylor the small it's got to be under a square foot. Yeah, cuz I wonder that maybe under 800 one of my friends

My school actually made a business out. I think you called it molecule homes, but it was like yeah He was hoping it was gonna take off. Oh'm okay. They're huge now, dude. Yeah. Okay, so there's a distinction made between small houses, which is between 400 and a thousand square feet and tiny houses less than 400. Wow, less than 400. What? With some as small as 80 square feet.

Wow. Now these were, now these were things. No, thanks. That's eight by ten room. That's your home. Now, hold on a second. This was a thing in Tokyo for a while, right? Don't they have like pods or? Yeah, they have pods.

I think those are just for overnight stay, but I know in Hong Kong, because they have, I think they call them coffin homes, and they literally are about the size of a coffin. They're super, super tiny little rooms, and I can't imagine living in one. You know, there's something, there would be, I can see obviously the negatives,

but I could also see the positive. There would be something freeing about living in like so, in bare minimum, right? Not with a family. I feel more like a prison cell. Yeah, no, have you seen though how they've innovated for some of these small spaces with folding things out making Yeah, yeah, balls like bringing the bed from the ceiling. Yeah, you got to get real creative

in those like tiny settings. I mean, I okay, so backsell up a little bit even though I totally disagree. I mean, I I think it would be a value to go through a phase in your life as a minimalist mentality. Right, but I think you could also do that in your big giant house right now. You were saying, like, I thought about this before, like I look at my closet, which I clear out every year and it just like blows me away how much,

I mean, of course, you don't fit out your closet. I do too, I clear my closet all the time, every year. I've seen your closet. And I go, you know, maybe this is the year where I'm going to pick, you know, I think there was a thing that went viral. I think it was, and then I think there was a book around it where you go down to 33 pieces of items. I remember, I remember the number. Right. Isn't that what it was? It was something like that. It was like 33 pieces.

It was like a specific number like this is it. Yeah. And so I thought I for like briefly for a moment I thought about doing that like okay I'm gonna let's could I could I rotate because when you think about it, too You kind of do stick to probably the same 15 to 20 outfits my my grandfather I'm a story house and they're getting rid of stuff. Oh that I just goes really good for a meeting I appreciate that about her. She'll do that every year

Yeah, I'm all about that My grandfather used to tell me literally, he passed the way his dad's dad, but he'd be like, he was talking about growing up with all his siblings and how they were poor. And he'd say, yeah, he goes, you'd wake up and you'd go and quickly grab the shoes or the pants because there's not enough for all you and your siblings. I'm like, what? He goes, yeah, if there were no shoes left, I have no shoes that day. So you'd want to because there's not enough for all you and your siblings. I'm like, what? He goes, yeah, if there were no shoes left, I have no shoes that day. So you'd wanna wake up first and go grab.

I'm like, what if they don't fit you? He goes, you make him fit. So he would, he had wearing pair of shoes, he told me his story once, that finally he got a pair of shoes over his, but they bought him hell of big so that he could grow into them. So first you wore big ass shoes then it grew into him and then they didn't fit anymore.

So what did his mom do? Cut off the toes. Cut the toes out and now it's like sandals and this is what they did bro. This is what they did. Isn't this like how you grew up is would determine sort of like what setting you're gonna create for yourself?

Yeah, cause for the way I grew up like, so my mom is like borderline hoarder. Like would like just acquire things. And it would be like a bargain hunter. I was always getting the second hand stuff from my brothers. I was as young as in this and that. And so it's like, I am all about minimal. Like minimal things that are the nicest things.

I don't want a lot of stuff, but I want quality things. I don't want secondhand shit anymore. You know, like that's it. Like, and it's funny because you get into that position where she wants to donate things to my house constantly. And I'm always like, thank you. And then like, you know, you know my mom, they're okay about this.

I wouldn't concern borders, I have a pretty clean neat house, but they were brought up up obviously by their parents, which were very poor, right? And so they kind of have some of that. My mom will not throw away containers. So here's what I mean by that. You know how you buy food that comes in a container? Katrina does this.

Like you buy cheese and it's in a container. You buy this and it's in a container. She washes it and then that becomes a tupperware. So there's literally a cupboard with containers. I remember as a kid. They're still there. You know? Yeah, we have a drawer in my head, dude.

Yeah, I know. So when Katrina is getting max ready for bed, I clean downstairs and part of cleaning is doing the dishes. One of the only fights or things I get frustrated with is when I have to, like, let's say, we just made her pasta dish and there's always leftovers, and so I take the leftovers out and put it in topware, but I refuse to do that because we have a Tupperware cabinet that is, I'll take a picture of it and send it to you guys sometimes, it's flocking, ridiculous.

And it keeps every plastic thing that comes through. So if we bought something at Safeway, and it came in a plastic thing, it now comes in this new tub. It's new tub work. And so I had bought, I think Doug actually got me one year, the class ones, and I had a handful of ones that I like to use and stuff like that,

and they were like, oh, and now it's this, I mean, it is crazy, bro. I mean, we have thousands of them. So I'll go under there and I'll be so frustrated because I can never find the matching lid to the thing. So I just, I leave it. That's like, you know what, when it comes to top-wearing something,

like I'm leaving on, I'll do everything else in the house. I'll do all the dishes, everything to happen. I'm leaving that on there because you gotta go through your top-wearing deal. Oh no, bro, my parents have cups that I see, they were when I was a kid. Yeah, I see them. Yes, yes Yes, my parents used to do that and I see the Although I love I still love those and I love the old Burger King Star Wars ones. I still Those are all I there were cups. I see the bite marks on them that I remember my brother putting on oh my god

Little under yeah, I'm like bite marks on this. Oh, it's still're little under the seal. I still got him. Yeah. I'm like, he's biting marks on this. Oh, it's still good. Yeah. Why would I throw it away? No good. I hope I never eat my words. I always done a apocalypse. Can't be good for you.

I'm all for you. You know what? Drinking out of all of this old plastic. I know. Can't be healthy. More things that explain. No. The dream breathing is best.

The sick. Now I'm all about optimizing my health. Speaking of optimizing, right? I read a study, so here's how big of an impact, the temperature of your room has on your sleep. I didn't realize it was this big, there's an ideal range and they say in the studies that it's around 67 degrees, and there's an individual variance.

But when you find your number, did you guys know that it's little as a 0.7 degree change? So not one degree, a 0.7 degree change, they can measure in your sleep quality and your REM sleep that much. So if you're ideal sleep temperature, let's say, is 65 degrees, 65.7, they can actually with 70% of that, dads. Yeah, they can actually with some sensitive that, dads.

Yeah, probably. I 100% believe I can feel that. Just the point, I got up last night and left. And because you're just like, why'd you leave last night? The room got warm. She's like, you literally left it as soon as I closed the outside door. I felt it.

Yeah. I felt that after a degree, happened to degree went up dude, oh, it's gonna be uncomfortable tonight. I'm outta here. Well, you know what, okay, so the challenge challenge with this and this is why obviously one of our partners is chilly and they make these these for people no it's like a it's like a pad that goes over your bed under your sheets and it uses water to warm and cool but what it isn't is a pad that you turn

on and then it just stays hot or cold what it does is it has the temperature gauge on it you lay your body on it, your body's hot, it regulates itself to maintain that exact temperature. So the temperature, it'll boost its cooling, right? Or if the temperature of the room changes, or if your spouse gets in, or whatever, it always maintains that particular temperature, which is why I think it's such a game-chained.

Right, because before, I mean, even though I had it, like, I liked 65 in terms of like the outside environment, whatever, now that I have the choice, it's totally different, like I can have that monitor specifically, but I would still wake up super hot if I had that freaking duvet on me, or like, you know, it's hard to be rolled over and like body heat or whatever,

like it would just like, I interrupt everything. So this is like, you know, control. I got to argument with Jessica the other night over the sheets because she kept pulling it and I had none. I'm like, what? And so then I'd pull it back and then she'd roll and take it back.

And I'm like, and so finally, it's like, you know, because you're half asleep. So I'm like, this is bullshit. She's like, excuse me. I'm like, I have nothing. And I look and it's because the sheets are half on the floor. So she's got like a corner of it. But we were five of you guys not doing

two separate blankets? No. Oh, we do. Really? So I ordered something for Katrina. You've been married for long enough. Do you see kids? Bro, okay, so I haven't opened it yet.

I actually got it for Katrina for Christmas. I bought her, but I do this, right? Like I have a couple of gifts that are like her nice gifts and then I've bunch like random like stuff that I saw online. And all this will be great. I bought this blanket and we actually have it unpacked it. I totally forgot about it toward this conversation

just happened. And it's a blanket but it has a split down the middle. So it's split and then it attached at the bottom. Yeah, it's still attached to the bottom. But it's like it's split right down the middle. So you have almost your, isn't her sheets. Oh my God.

I thought it was really brilliant. You guys realized that it wasn't until I want to say the 60s where it became commonplace that husbands and wives slept in the exact same bed. Before that, it was common to have two beds in the room. No, I like combining. It's just, like combining, it's just an age old battle. Yeah, I don't know. I have a weird thing about that. I feel like, would you be okay with that?

Like, who's more likely of all of us to have, it would be okay with that? You know, I feel weird. I'm not sleeping in the same bedroom room as Jessica, just as a feel right, but I'm starting to warm up to it because I think that. I feel like the best of it. I'm glad you're on it

because I feel like if you say to otherwise, I'm saying you're such a fucking liar and you're coming here all the time, you're all talking about it. There's something about it that makes me feel like, oh, that's not right. It's supposed to be together, you know what I mean? But I'm like, is it really,

or is it just because I've been listening to this? So the reason you used to it, you know, to do it, maybe that's what I was saying. The only way it would work for me is if we both at least for me, I had still had a King Bed. I couldn't do a twin or a full. No, that's what I'm saying. Yeah, maybe that's what I'm saying. The only way it would work for me is if we both had, or at least for me, I had still had a king bed. I couldn't do a twin or a full. No, I'm actually being a twin.

Oh, I'd love to see you twin. Yeah, one way. One time, he was a small queen. I swear it was not like a full queen size, but we did that forever. And then when we made the jumps of the king, it was like, this is what we should've been doing the whole time.

I have my own land over here and you have yours. no I think my favorite part what are my favorite parts about the chile is it keeps her over on her side go cuz the time she likes it so warm it minds like ice cold so she started automatically so she starts to creep over so oh my god so cold she's in a row I go side I'm like oh this is another chili commercial I need to definitely need to talk about this like an invisible fence. There he is. It's a visible fence. It's a shock. I was gonna say that make it a electric shock.

That's the next upgrade. Hey, I wanna tell you Adam, because I know you obviously have a bulldog and you had, you know, you had him for a while. Have you seen these, there's these articles that are come out talking about where there's like veterinarians and animal rights people saying, we need to stop breeding pugs and bulldogs.

Oh, they've been saying that for a long time. This is becoming like a thing though. Because they have health issues and stuff. Yeah. They're just because they've been bred to look a particular way. They're saying it's animal cruelty. That we need to stop doing it.

We need to stop breeding them because of all the breathing issues and all the health issues. It's just not making chihuahua's. Yeah. Well, I mean, I'm kind of torn, right? Because, like, what are you gonna do and not have that dog exist anymore?

Like, yeah, no, that's crazy. I don't know. Yeah, you know, I don't know where I stand on. I'm like, I'm not like this huge, you know, animal activist that I know that some, I know some people, like I remember people who were upset at me because I bought from a breeder and I didn't go to a rescue.

A lot of people were just like, there's already so many bulldogs that are out there and it's already bad enough that they continue to breed them. Why would you buy? I remember when I first got the boys and I had posted about them. I was part of why I stopped posting them. I was fucking so tired of having to deal with people's sight of my DMs telling me what I should be doing and stuff. I'm like, oh my god. Have you ever seen pictures of what a lot of these breeds

look like 100 years ago? Like, they look very different. Like English Bulldog? You know what that used to look like? You ever seen what a American Bulldog looks like? It looks more like American Bulldog. Yeah, you ever seen a American Bulldog? They had longer snouts too,

so they could breathe better. Yeah, they look very different. Like an American Bulldog looks more like what an English Bulldog looks like. You can still see it, so they, you can even,, yeah, yeah. They look very different. Like an American Bulldog looks more like what an English Bulldog. You can still see it. So they even, they're called old English, right? So if you get an old English Bulldog, they have the original traits. So they're a little more rare to find, but then they, they'll be taller and leaner and

then they'll have like a little bit longer snout. Yeah. What's, what's it called the evolutionary selective engineer? What's it called breeding? Yeah, but in terms of any other species, have we seen something evolve to from wolf to little tiny, yaper dogs? No, I watched a documentary on this.

Apparently dogs have something special about their genetic makeup that allows them to change rapidly, because we've domesticated other animals and they've changed, but not to the rapidly because we've domesticated other animals and they've changed, but not to the degree. So radically different. Yeah, so I was at the zoo this last weekend, shout out to the Monterey Zoo, which is freaking. Even though that existed.

I didn't even exist it, right up the street, beautiful, awesome spot. But that was the closest I've ever been to a hyena. They're big. I know. They were much bigger than when you watch documentaries. That's because you see an excellent dog. Yeah, you see an excellent lion's and they look so skinny. Oh, I know you eat a dog for a bunch.

Yeah, they're big. I mean, yeah, of course. Do we know their mean and stuff like that? Yes, head. Yeah, but they don't, I mean, don't you think so? Like when you're watching documentaries, they look like they're kind of scrawny and skinny and just like they're small I feel like they look small, but you don't ever see him compared to another dog

And you need to pick and to your point you only see him next to like a lion, which is massive But no, they're they're big. Yeah, yeah seeing animals that you normally would never see but seeing them in person it changes Your perception and just the relationship with them. Like, I remember as a kid, I was probably 10, we went to a zoo, I think it was San Diego, they had a huge lion exhibit, and you could go during feeding time, and you go in and they would throw stakes at these lions,

and the lions roar and growl. It just vibrates like every cell in your body. Yeah, it's nuts. It just vibrates like every cell in your body. Yeah. Yeah, it's nuts. It's totally different being there in person and seeing them just, you hear that. Monsters. Gutter all like vibrating,

and out of their mouth and you're like, whoa, dude, that, you really realize just how weak we are. Like that could eat me and like hang out with its friends at the same time. I can worry about it easily. It's just crazy. Yeah. Hey, I got something really cool for you.

Check this out. So we work with a company called Mass Zimes or Bioptimizer, one of the products is Mass Zimes. They make a lot of cool stuff. So my favorite product there is Mass Zimes. This is digestive enzymes for fitness enthusiasts. Why are they so important? It helps you break down proteins, carbs and fats,

helps with bloating, helps you utilize all of your proteins so that they go to your muscles, you digest them properly. I use them with every meal, love their products. Well anyway, here's the cool part. You get a free bottle, okay? Just because you listen to mine pump, you can get a free bottle of mass dimes. All you gotta do is pay a small shipping fee.

That's it, there's no catch. You don't get this continuity thing going on where they charge your credit card. You just get the free bottle. That's it. There's no catch. You don't get this continuity thing going on with a charger credit card You just get the free bottle. That's how calm for they are that you'll love their product right out and see if it doesn't improve your Digestion or your physique it probably will it did for me. So here's the deal. Here's how you do it go to masszimes.com That's M-A-S-S-Z-Y-M-E-S.com SS, ZYMES.com, forward slash, mind pump free. And that's what you can do. By the way, it's only one free bottle per household. So don't take advantage of it in that way,

but take advantage of the offer they're giving you. One free bottle, go check it out. All right, here comes the rest of the show. First caller is Julio from Georgia. Julio, what's happening, man? How can we help you? Man, how are you guys doing? I'm excited to be here.

Doing good. thanks for calling. I just want to let you guys know. Obviously, I know everybody says, thank you and I appreciate you guys, but I'm trying to be a personal trainer and it's definitely been a journey. And I've definitely lost some motivation on the way, but ever since finding your guys' podcast, I'm fired up, man, I'm excited.

Excellent. Definitely seen in a different light. But my first question, which I actually kind of feel bad about, because I think you guys have answered this one a few weeks ago, but it's about, you know how they always say, you want to switch up your workout, you want to get to stagnant.

My problem's kind of the opposite. Since I wanted to become a personal trainer, I kind of get to excited, I guess. I see all these different workouts. And I really just, you know, I go to the gym and I start doing all these different workouts every single day. And I don't really stay consistent in the aspect of the same exercise. And I was just wondering if that's, you know, in a sense, kind of hurting my gains. Because I guess for an example, you know, biceps, you know, I'll be doing close grip, I'll be doing preacher curls, you know, spider curls, I'll go and do the isolation machines and you the next week get a look completely different. So I was really just curious, you know.

Yeah, that's a good question. So I'm going to answer this generally and then I'm going to answer this for you as an individual. So generally speaking, then leave nothing for Justin or not. Nothing. I'm going to say everything. All right. Sounds good. Leave Justin. And no, I appreciate that gonna say everything. All right, sounds good. Leave Justin. And we appreciate that. No, generally speaking, and you guys always have good, come on. So here's the general answer.

Generally speaking, and this is, this is a, depending on the exercise, there's a skill acquisition period, and within that period of where you kind of, you need to gain the, enough skill, or enough mastery of the skill of the exercise to really reap its benefits. And that can take some time. Okay, so a barbell squat, for example, is a high skill exercising comparison to like a curl.

So, you know, changing up your leg exercises all the time, you may not be able to really reap the benefits of the barbell squat because you're not allowing yourself enough of an opportunity to develop that skill. Okay, so that's general. And this is good for you as a trainer when you're training your clients, especially beginners or intermediate. Now, if you're super advanced, if you're really advanced, and you've been working out for a long time, you know, you've been doing it for years, then switching up exercises is less detrimental because you have good skill, you have good movement quality, good mastery of your body. So you can go from one exercise to another

and there isn't that huge skill curve with the exercise. So it depends on the exercise. You talked about biceps, this is make that big of a difference. When you're talking about big compound, complex lifts, it makes a much bigger difference. And then you got to consider this too. If this is what you love doing

and this helps you stay consistent, that will outweigh the potential benefit of sticking to the same exercise. So if you enjoy doing it this way, then I'd say, you know, go for it. Yes and no, right? I mean, you ended your question with, is it killing my gains and my answer to you would be yes.

This was me completely. All through my 20s as a trainer, and you actually sound the way I would have explained it to. I loved, I loved, I used to take pride in actually telling people that I never did the same workout twice. Because I was, I would like to do all these creative workouts and different exercises and I love challenging my body. And I was really fit.

But to Sal's point about the skill and getting better in a movement, especially when you talk about those compound lifts, there's so much benefit to practicing those same lifts over and getting better and better as far as building muscle. So my gains accelerated when I simplified my workout, when I stuck to four or five of these major lifts and just kept practicing them and getting better. And that was later on in my life. So it wasn't like I was getting newbie gains, it was just that I was practicing the skill

of these lifts that generated so much force and generated so much muscle on my body versus coming into every single workout and creating a new unique workout all time. Now, if you came to me and you said, Adam, I'm already, I have all the muscle I want, I'm lean, I feel great, and I came to me and you said, Adam, I'm already, I have all the muscle I want. I'm lean, I feel great. And I like to train this way.

Then I think there's like lots of benefit to training that way for staying healthy and fit. So I think there's lots of benefit to completely changing the routine up all the time. But if you're trying to make progress, strength gains, build more muscle, then I think you are losing out on that by constantly changing the routine

up and not sticking to a routine more consistently and then letting your body adapt and then moving out of that. Yeah, I think, I mean, obviously you want to stick with the simple, the biggest bang for your buck type exercise, the compound lifts are going to move the needle the most, but there's a way to still incorporate that novelty. And this is something too, as a trainer, like you're going to be in the gym setting quite a bit, you're going to be training yourself, you're going to be training your clients, you want to get them success, you want to get yourself to keep going forward.

But to be able to also incorporate lifts intermittently, you know, whether it's off days or whether it's complimentary towards, you it's complimentary towards whatever body parts that you're working on for that day or whatever your focus is for that day, I tend to gravitate towards that just to make sure I keep things interesting because it is a long haul. This is thinking long term. Still moving needle balls. You can still get that kind of stimulus you're looking for, because I'm the same way. I need some creativity. I need something a little bit different for me to focus on, that way it keeps it interesting.

Yeah, and Julio, this can also go to extreme in the other direction. If all you ever do are these gross motor movements, eventually you can develop imbalances. You're not training in different planes. You're not maybe you're building a lot of strength in a specific type of range of motion, not challenging other ranges of motion. So this can be extreme in either direction. Now, you're becoming a trainer or you are a trainer. When you train clients like with beginners,

it's really important you stay consistent with certain key exercises because one of the the fallies that trainers fall into is always trying to wow your client with a new, exciting, different workout. And that's the value you try and provide. Oh, today's workout, you've never seen these exercises before and here's a new movement

and then the person never. So I only experience. Yeah, and so really the value from the workout is kind of a calorie burn and not really the client never really gets good at specific exercises enough to really reap the benefits. So I like to pick certain core lifts, get the client good at those core lifts,

and then I'll use novelty as a way to supplement and to enhance those. So if I notice, you know, this person's doing squats and I notice we need more lateral stability. We're allowed to throw them a little bit variety, maybe doing some lateral sled, you know, drags or some two blocks or something like that. You know, if I notice in there, overhead press, maybe the extension is a little bit of an issue. I might do some overhead carries maybe the extension is a little bit of an issue. I might do some overhead carries or some stabilization exercise for the shoulder. So it's going too extreme in either direction has its issues,

but of course, at the end of the day also, you're doing this for life. So if you enjoy the variety so much that that's what really makes you consistent what you look forward to, well don't swap that out for something You're gonna hate you know that's that's something else you want to consider who you are right? I definitely just don't want it to affect you know how I train people, you know, so it makes sense

Who have you are have you ran any of the maps programs? I? Actually, I Remember there's a girl. She was a trying to be a personal trainer to her She was and she went on the podcast, and you kinda tore in to her for not buying it, so. He's like, I don't wanna get lit up. That's the first thing I did, man. Oh, I'm scared of you.

Adam's scared of you. I got a lot of heat. You saved the podcast. I got a lot of heat for that one, bro. Oh, man. I gotta be nicer to the trainers. I mean, some of these trainers get a little sensitive today now. I can't play. Yeah, man, if I got a yell in a man, it worked. I got the got I got to be nicer that the trainers. I mean some of these trainers You're a little sensitive today. No, I got a man. I got a yell in a man it

Work. I got an Ability. Thank you. Thank you. Thank you. Julio. It's only because he only because he loves love. Well, no, the reason why I was asking was because you can you can get kind of an idea on the way we program in there and how we Introduce novelty so you're not just literally following the same five exercises all the time But then also phasing in in a way that you do stick to certain exercises for at least a three or four week period before you pay that. You see that we keep repeating certain patterns for a reason. Yeah but yeah it does provide

that stimulus to the novel stimulus. That was the main reason I was asking you but I'm glad I got. I got to that. I got that. I got that. I got that. I got that. I got that. I got that. I got that. I got that.

I got that. I got that. I got that. I got that. I got that. I got that. I got that. I got that.

I got that. I got that. I got that. I got that. I got that. I got that. I got that. I got that. I got that. I got that. day five grams, so I just really wasn't sure, you know, there's a point where I should be taking a break. If I should be, you know, taking a while, I'm trying to cut. You know, how do you ask me that question 10 years ago?

I would have said, probably a good idea to cycle off of it. Now I don't think so. Okay. The, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the Crating is really fascinating. It's obviously it was originally marketed as a strength and muscle building supplements, really good at that. But now we're learning that it's probably more valuable

for health than it is for strength and muscle growth. It's phenomenal for mitochondrial health. There's cognitive benefits, heart health. So I think, now of course there's gonna be cases where you might not want to supplement with Crating, So I think, now of course there's gonna be cases where you might not want to supplement with creatine, maybe if it causes gut issues or if you have a nephrologist,

if you have kidney issues, that might be something. But otherwise, I think everybody would benefit from supplementing with creatine. And varying degrees, right? So if you have more muscle, you probably take more, if you have less muscle, take less. If you eat more meat, then you need less than somebody who's maybe a vegan. But yeah, no, there's no reason to go off. And if anything, it's all the evidence now. And it's been studied a

lot. So we're looking at the over the last, got at least 25 years, 1000, 1000 or more really well done studies on creating. So the most studied, ergogenic supplement there is, and the positives are insane in just in health. And we're gonna see now the health community, you're gonna start seeing wellness people promoting creatine. Not bodybuilders, not people trying to tell you to build muscle, burn body fat, but people who are like,

this will improve your health, this is good for longevity and all that stuff. So speaking to that, Julio, are you on Facebook at all? Julio. Oh, he just froze. Well, Julio, if you listen to this episode afterwards, I think Adam, wanna let you in our forum.

Is that where you were? No, well, yeah, we could let him in the private forum, but I was actually gonna bring up the, the Mind Pump holistic Health Forum, which we just launched, which is free to the audience. Oh, good. Yeah, that's MP holistic health. Yeah, MP holistic health form, which we just launched, which is free to the audience. Oh, good. Yeah, that's MP holistic health. Yeah, MP holistic health.

We just started with Dr. Cabral. Him and his team are going to be there on a weekly basis. If you are a personal trainer, okay, this will be the next thing that I harp on trainers about, okay? This is more free, valuable content. So valuable. That we go out and we build as a service for you guys to support our community. If you are a service for you guys to support our community.

If you are a trainer, you should be in that form, the amount of knowledge and wisdom that you're going to get from that forum to help with your clients is unbelievable. It's absolutely free. It's on Facebook and P. He'll ask to come. And your clients send your clients. Yeah. I talk about this all the time. Troubleshooting is amazing.

Oh, the most one of the effective thing that I did as a trainer was develop a network of other professionals who were not trainers, people in other fields. And you send your clients there and they get that holistic wellness information from the best in the industry. We picked Dr. Cabral and his team for a reason. There's some of the best that are out there.

You send your clients over there and the value they're gonna get is gonna be tremendous. It's really gonna benefit you as a trainer because you out there. You send your clients over there, and the value they're going to get is going to be tremendous. It's really going to benefit you as a trainer because you will present that value to your clients. All right, so this whole variety, I need tons of variety in my workouts, I think fitness media marketing is done people with disservice by promoting things like muscle confusion

and kind of praying on people's like that crazy weird workouts are fun and that's what's valuable about them. Well, don't you think too. I mean, it's kind of one of those things like who can come up with the new thing that sparks everybody's curiosity and motivation and can kind of, you know, get that market share. And so it's like, there's been all these competing ideas for a reason to be different, which has convoluted the whole process. Yeah, when you're a trainer, I think there's a couple of things working here. One, to your point about the muscle confusion, I think that was one of the reasons why I thought that

was a good strategy to design my programs. My second thing being honest, too, was I knew that in my gym, the members knew I was a trainer, and so I intentionally did random creative shit all the time to get attention. Yeah. So there's not a bad strategy, by the way. It did work. Many times I'd be doing some different, unique exercise, and a member would ask me, what are you doing?

Why are you doing that? And then I opened the door for me to book an assessment or an appointment with them. So it was great for generating leads. And so it was really easy for me to kind of fall into that where so there's nothing wrong with training this way. I mean, I was in very good shape. I do wanna add though that because you were a trainer,

because you had an athletic background, you had at least enough mastery of your body to gain benefit from such a variety. You know, imagine putting a beginner on a different exercise all the time. No, I mean, I'm thinking of as a trainer, right? Because we're talking, we were talking to, he's a trainer, right? So I imagine that we would hope, right? If you're a trainer, you have the desire to have really good technique and form and you're into listening.

Some experience, yeah. Yes, and some experience. And so I'm envisioning a very similar version of myself and my 20s that was training this way all the time. And you know, you can be really fit. But what I heard from him as he asked the question was, is it killing my gains? And it was killing my gains.

Like, it's, man, because at that time, even though I was doing all those things, if you were to ask me, you know, man, what's your goal? I'd be like, oh, I want to get bigger. You know, I want to get bigger, more muscle, I want to get stronger, but yet I was training that way. And so it was hindering that.

It was, even if I was slowly progressing in that direction, by simply ignoring, because I was missing the overhead press, I was missing the deadlift, I was missing the stool. What? Yeah, there was none of that going on. And if I did do any of those three movements,

it was sporadically, you know, oh, I haven't deadlift in months. So I'm gonna deadlift this workout and then I wouldn't return to it forever. I haven't squat over, so I'd squat this one workout that not return to it forever. Like, so I think that that is what was killing my gains. And if he's somebody who's changing his routine up that much,

then and he's missing out on those big five core lifts, it can be consistent with them, then absolutely he's missing out on it. Totally. I'm so lucky as a kid to have those older power lifters advise me as a teenager and they said to me, and I'll never forget this because they're like, what's your goal? I'm like, I want to get big. Like, well, if you could squat 400 pounds,

you're gonna have big legs. If you could bench 300 pounds, you're gonna have big shoulders, arms and chest. And I remember, and if you could deadlift 500 pounds, you're gonna have a big back. And I remember just focusing, like, thinking, like, that's it, right there. And with the best advice I could ever have.

So. Our next caller is TJ from Utah. TJ, what's happening? How can we help you? Hey, how's it going? Good. Thanks for taking my question. First, I had the laugh when Justin was talking about his visit to Salt Lake recently. And all that he went through, I thought it was kind of funny, but anyway, I'm just a little

background. I'm 41 years old, 5-11. Growing up, I was involved in sports, mainly baseball and wrestling, and became a state champion, a wrestling champion in my senior year. The next 20 years, I kind of bounced in and out of the gym, probably going oh, three to six months and then taking a few years break. Sometimes I get into running or ran a marathon once, which wasn't actually really fun for me. And then when I turned 40, that's when I started to think about life and I thought, what could I give myself? And so I thought, I'm going to give myself the gift of life. So I started, I joined the gym, started to learn a lot about nutrition, macros, and strength training. Found you guys and your podcast and YouTube channels and

really helpful. I did that, I made some progress but I didn't, I had a goal but not a specific goal. Then this year beginning in January I joined a 90 day challenge. And so from those 90 days, my weight started at 185 and I got down to 158. I was tracking my calories. I was about 1700 calories a day, walked 45 minutes a day, and then ran maps on a block. And so my question now is, I'm at this lean state, but I want more muscle. And I'm just trying to figure out how, how can I confidently bulk without ruining all progress that I've done?

You're in a great position, yeah. Yeah, well, are you still doing 45 minutes a day of cardio? He's just walking. No, are you still doing 45 minutes a day of cardio? He's just walking. No, I do, no, I cut that back. I do walk about, I walk 30 minutes three times a week. Okay. Yeah, just a question because the first thing

I would have done is have you reduce that, but how do you bulk without gaining body fat? You do it slowly, and you'll find it's gonna go to muscle if you do so. So if you're really apprehensive, you could just bump your calories by two or 300 and wait and see how that feels. And then once you feel confident with that,

then you move up another two or 300. The issue with bulking tends to happen when people swing so far from one end to the other. So they go, I'm at 16 or calories and then they go crazy with the bulk and what happens with that, I just want to let you know if this happens to you, is if you swing from 16 her calories to 2600 calories or 3000 calories, for the first like three weeks, you're not going to gain body fat, you're just going to feel strong and muscle is going to come in, you'll get

fooled into feeling like you just eat whatever you want and that's when people run into a problem. So just do it slowly, really that's it. Just start slow, be patient, watch how you feel, watch your strength, watch how your body looks. And if anything, you'll just gain muscle. You might actually find yourself get a little leaner through the process. Yeah, no, you're in a great place right now.

158, 511, I'm picturing you pretty damn lean. So you're pretty lean right now, and only walk in a few times a week, fall on anapoll, eating around 1618 or calories. I'd move you to 2,000 calories, and I'd switch your program. And I'd just stick to that for a while, and see how the weight comes on. And if you don't, what might happen because of the new stimulus like Southson, you may actually lean out, and you might not see the scale go up that fast, then creep it up to 2,200 calories. But watch it for a couple of weeks by changing the routine up and adding the couple hundred extra calories.

And I think you should put on some good lean mass. Yeah. TJ, what doesn't happen is you eat more calories and then you wake up tomorrow and you gain 30 pounds of body fat. So the fear that you have, I get it because I had the opposite fear because I was skinny and wanted to gain weight. So I was afraid if I fasted or if I missed the meal, oh my god, I'm gonna lose all this muscle overnight.

It happens slower than that, okay, it's a process. So the fear you're having is probably because you dealt with being overweight for a little while and you're like, I don't want to go back to that anymore. Yeah, I don't worry about that. If you go slow through this process, you're going to be totally fine. Like I said, like we're both saying here, you may actually find yourself get a little leaner as you build muscle because it's going to go to muscle. If your body weight goes up five pounds, but it's all muscle, your body fat percentage actually goes down.

So that's really the key. 200 calorie, 300 calorie bump, hold it there until you feel confident and then try it again. Really that's key with all of this is to take a slow methodical approach, add a few hundred calories, wait, see what happens. Switches programming. That was the other thing I said. Yeah, there you go. So I said 2000 calories, switch your programming to be more specific

So is it is it maps and you're doing maps and a ball. Do you have maps for formats? That would be a great follow-up Yeah, I'm yeah, I just did a phase one of Performance so I just actually started phase two this week stay the course you're on your own track. Yeah, you're doing good Just just do it slow. Yeah, trust the process man Can I ask a maps general question sure? Sure Yeah, you're doing good. Just do it slow. Yeah, trust the process, man. Can I ask a maps general question? Sure. So, when you outline specific workouts, how important is it to do those workouts in order

and that specific workout? For example, sometimes with anabolic, there would be a bench press and I go to the bench and it's full. So I thought, well, I don't really want to wait. So I'm going to just go to the next exercise and see if it's available. And if it's not, I'll just go to the next exercise and then want to go back. Or sometimes I would just go up. I'm going to do dumbbell, dumbbell progress instead of bench today. Is it really benefit through? It's only really important.

The order of the exercises where it becomes really important is if that is an area that you are trying to focus on. So for example, we normally lead a lot of workouts with like squats or dead lifts, right? Right. So if that's an area of focus for you, like maybe you think you have weak legs and you want stronger bigger legs and you go to bench press first, that's what will hinder you. But if you, maybe your goal is to build a bigger chest and starting. So whatever exercise you prioritize first, you're going to get the biggest bang for your buck for. Yeah, that and also to just to eliminate some of the fatigue for some of those compound lifts. That's why we start off with them.

So you're performing at the highest level. So, but again, you gotta consider if it's a really busy gym and it's not available and you're not trying to waste time. So that's something to consider where you just have to play that out for yourself. It's not like detrimental. It ain't killing you.

It's not killing you. It depends how much you mix it up. But, and I like your second option better, rather than it's going, you know, skipping bench and doing shoulders first or something like that, you could go to dumbbells. I like that option better to be honest with you. So it's okay.

It'd be better to substitute the exercise of something similar than it would be to mix up the order. Yeah. Yeah, and that makes sense for the compounds lifts. I actually never thought about how you do those first because it takes more energy, but yeah, that makes sense for the compounds lifts. I actually never thought about how You do those first because it takes more energy, but yeah, that makes sense. Okay. Yeah, you got it TJ Thanks, man. Thanks for calling in all right. Well, I appreciate all the guys do awesome. Thank you brother. Thank you very much Okay, thank you. We'll see you Yeah, the the fear of gaining body fat and a surplus and the fear of losing tons of muscle in a deficit,

really, it's super common when that's your insecurity. Really hard to do, like talking somebody who's dealt with obesity forever, that, hey, we're gonna bump your calories. It's like, it's scary. They spent all that time working on reducing weight in body fat and that was their entire focus

to now completely shift in the other direction. Yes, they have a big psychological jump. Truth is, though, he's got a ton of flexibility here. I mean, we gave a very conservative, like, hey, add two or three hundred calories, but I tell you what, if he's following maps programming, what she is, and he's switching it up, and he's as lean as he is right now.

It's so long as he's making good food choices, he could probably even get away with eating more than that. Yeah. You know what I'm saying? He's probably not gonna get more. Yeah, any extra calories is probably gonna get partitioned over to helping him build muscle. I mean, so long, I mean, I wouldn't recommend eating over over a thousand calories, but I bet he could get away with probably eating up to that

Yeah, and probably be fine and definitely if he's eating around two or three hundred and a certain plus because of what I think will happen Is if he just adds two thousand two or three weeks may go by and he might get leaner to your point. Yeah Yeah, that's why I said that I'm really playing this psychology You know because I know that it's like a bigger leap right to going To take only a, I mean, this is why fasting was for me so such a, I mean, it just really transformed how I view things, because I was so afraid of skipping a single meal, or being an hour late when I was supposed to eat, that I skipped a whole day of eating.

You're saying you're gonna shrink. And I, yeah, and I was like, I felt like the doors had opened to so many other opportunities and things. So, so yeah, you got to play to that a little bit, I was like, I felt like the doors had opened to so many other opportunities and things. So, so yeah, you got to play to that a little bit, I think. Our next caller is Jerome from Nevada. Jerome, what's happening? How can we help you? Hey, doing good.

I appreciate you taking my call. Yeah, I have your, I have purchased your item all like performance as that X-Power, V-Tense, and SREV. And right now I'm in the middle of performance, but sometimes in the publishing, when it's bad, it's kind of hard to do them in sequence. So I was wondering if there's, if it's gonna affect the program if I don't do them in sequence, and also are there any alternatives for particular exercises?

Like, for example, if the team is packed, I can do, for example, cable fights. Is there a way or is there a way in your program that I could do alternative exercises besides, for example, cable fights versus tumble fights? Yeah, similar to a previous question, but all right, so here's a deal. What makes a workout program a program is the exercises,

the reps, the sets, the sequence of the exercises, the sequence of the days in the workout, the sequence of the phases in the workout, and so on. All of that is part of the formula. So it would be like if you were asking me, hey, how important is the reps that you prescribe or how important are the sets that you prescribe? I mean, it's all important, right?

So the sequence is pretty important. Now, here's a problem though. We gotta be pragmatic. You're in a gym, it's not available. Okay, what do I do now? Because I don't have time to sit around and wait for, the five dudes looking at their phone on the bench press to finish doing the thing.

So, what do I do? The next best thing is to do a similar exercise and the more similar the better. So, cable fly, a dumbbell fly, I like that. Cable fly to lunges, I don't like that. You see what I'm saying? So if it's similar to the exercise, that's much better than if it's a completely different exercise. I wouldn't even say cable fly to like a peck deck or machine like that. Sure. It would be even okay. Sure. Or even a band fly. Rubber band and wrap it around a pole and do

flies like that. it's more similar than the dumbbell flack. We probably have dumbbell flies programmed in that routine somewhere. So, yeah, I think you have to be able to call an audible in a public gym during primetime. It is what it is. Sometimes you're not going to be able to, we just, just talking about a guy we just talked to and we were talking about the order of the exercises and we put them in an order for a reason. So if it's your supposed to start off with squats, your supposed to start off with squats.

Does that mean if the squat machines or the squat racks are all taken and you have to start with bench, it's going to ruin the program? No, it's not going to ruin it. It's just ideally we want to try and fold it as closely as possible, but we also recognize that there's times where you've got to call an audible like that. And so, you have to do a different exercise, but you want to choose exercises that are as closely related to the one that's programmed in there as possible. And where's the case scenario?

Just alpha everybody out of your way. That's always an option. You know, here's the thing, two drum. How long have you been working out in gyms for? I started it last year, but I found your program a few months ago. And then I loved it because I saw tremendous improvements in my physique. Okay. So, and now that's why I kind of got to all your progress. Yeah, no, I appreciate it.

They work for sure. Almost all of your progress. Yeah, no, I appreciate, they work for sure. Oh, I'm a follower of your progress. Yeah, they definitely work for sure, but okay, so a lot of people don't understand gym etiquette, especially if you haven't been in a gym for a long period of time. It is totally reasonable, and it is the rule of the gym, okay? And believe me, the manager of the gym,

the employees will back you up. If somebody's doing an exercise and you wanna do that exercise, it is totally reasonable to walk up to that person and say, hey, while you're resting, can I please jump in? Totally reasonable. I do it all the time.

Now, if somebody says, no, totally fine. If you wanna be a dick, you can ask the manager. Now, look, I manage in for years, and when people didn't let other people jump in, I would defend the person that wants to jump in. That's just, that's just Jim etiquette. So, if it's like a big, key exercise, like a squat, and there's a guy in there doing squats,

and he's taking his sweet time, and you're like, man, I wanna just say, can I, let me jump in with you while you're resting? Can I work in? That's it. And usually they'll say yes, especially if they're experienced. They'll say yes. I did not know that there's a type of etiquette.

Yeah, a lot of people don't know that, but it definitely is, it's a gym law, and not only will the manager support you, but so will every experienced person in that gym. And if he doesn't take a picture of him and then sent to us and we'll put him on blast in the podcast. Now, okay, I'm gonna add one more thing.

It's your responsibility, if you're asking someone to jump in to change the weight and put it back to what it was when it's their turn. Now if they're a nice person, they'll help you. But if you're jumping in my set, I don't expect me to help you unwack and rack it. I'll probably help you. But that's the job of the person jumping in.

So that's the other part I forgot to say. Oh, thank you, thank you. I appreciate that. No problem, man, thanks for calling in. Thank you very much, have a good day. Thank you. Yeah, I appreciate that. No problem, man. Thanks for calling in. Thank you, man. Thank you very much. Have a good day. Thank you.

Yeah, I forget that people don't really know. No, I'm so glad. I'm actually so glad you actually even thought to mention that. I mean, it's been a while actually, since we did an episode on Jim etiquette a long time ago. A long time ago. But I forget, you know, you get somebody who is,

we haven't been in a commercial gym, say. Yeah, but you're get somebody who's relatively new to lifting and Sal's right, it's such a great point that we maybe don't communicate enough on the podcast that yeah, it's very much so gym etiquette to ask somebody, hey, can I work in? And then especially if they're doing like you're saying because that's normally, you know,

most people are training three to five sets, right? Five on the high end, most people are, you know, three to five range and should be done in a couple minutes with their, the machine or an exercise or bench you're using. And if they're not because they're talking or on their phone, they should not have a problem with you walking over and say, hey, can I work in real quick? Yeah. A lot of target the one that's like on their foot messing around the longest. Yeah, it's like, hey, let me jump in here.

Yeah, it's not a big deal. I don't care when someone asks me to jump in, but here's a deal though. Again, I want to do a free rack. Yeah, you go in, you take the weights off if you need to or add the weights and go to set it back to how they were using it before since they were the original one.

Using it in some exercises don't work well. Like if someone wants to jump into my deadlift and I got five plates on, and they're gonna go down to one, like as long as you can unwrap it and rack it by the time it's my turn, we're not gonna have an issue, but you know, with dead lifts a little harder.

Don't be the guy that sits up a circuit and busy hours, it's like. I, yeah, and if people take your exercise because you're in a circuit, well, then that's the problem. And fine, you gotta deal with it. Well, that's normally the guy who's blocking this guy. Yeah. That's what I mean.

Normally someone like this, who's the new guy, doesn't know that and sees, oh man, this guy's using the bench, the fucking squat rack. Yeah. And he's like, what do I do? You know what I'm saying? But that asshole needs to get out of the way. It's not you. Totally.

Our next caller is Chet from Oklahoma. Chet, what's happening? How come we help you? Hey, guys. I just have a quick question here. I'm going to keep the background short. So in the last two years, I've gotten a lot of questions from peers and sometimes strangers, how they can stay in shape as we get older.

I'm currently 36 that I've been exercise and weight training for about 15 years on and off. The last four years I found you guys, and it's helped quite a bit. So my current answer to anyone that asked her now is to binge listen to podcasts and buy into everything you guys say and trust the process. It seems not to be working too well.

It's a little bit of an information overload. It seems to be in a complicated lot more than it needs to be. So my question is, since I'm not educated in the space, should I be given any fitness advice to other people at all based on my past experiences, if so, how do I go about doing so without giving the wrong advice? Oh, what a great question.

And a very thoughtful one, Chad. I appreciate you saying that. So you've been working out for a long time. You've got a lot of accrued wisdom that most people don't have. Now you haven't trained lots of people, so that's kind of where you may go wrong. What you got four years of listening to the podcast though,

and I mean, really, okay, here's where you're probably, if you're gonna say anything wrong, here's what it would probably be. You might tell someone to go harder than they should, or you might give someone too much volume or too many exercises. This is where the mistake people often make when they have been training themselves for a long time

and they talk to someone who's just getting started. In fact, this is a mistake most trainers make. It took me a while to figure this out. I would get a new client. I mean, literally, I could get someone who's deconditioned and we would do a set of standing squats. And that was it. That was plenty for the lower body.

I would have never thought that was plenty in my first couple of years as a trainer. I would have thought we had to do more exercise. So that might be it. And I would stay away from like pain relief advice or correctional exercise type stuff, but general advice, I think you're, they're going to be better off, you know, asking you then, then going on the internet and just kind of searching randomly, unless they

find our podcast in which case they'll probably get great advice. We also have a thing called 30 days of free coaching on the website. We don't promote it or talk about it very much anymore. We created a long time ago. It's due for a revamp. We've talked about actually improving it, but I mean, I think it's still extremely valuable. We still have hundreds of people that go through it every single month, and it's absolutely free. And it's basically an email sequence over the course of 30 days. We basically email drip people little bite-sized information. So for example, I think day one is like protein is the topic. And it's literally the size of like one short email

of just some really basic good information around protein and then it has links to shows where we speak in detail about that. So if it's like a topic, they're like, like for example, one of the days is gut health. And so maybe one of your friends is struggling with something that or once more information with that They can go and actually listen to the podcast versus just the little bite-size information I think that's a really good place to start that's not as because obviously telling people to go listen to our podcast

It's got 1800 episodes is probably overwhelming for a lot of people But signing up for a free email drip that that goes to them and it's a short five minute or less read every day and then they can choose to go deeper and listen to the podcast episodes that are linked to it or not. I think that's a really good place to start people. Okay, yeah, that makes a lot of sense. And as back to sales advice there, I'm telling them to go a little too hard. I think I got that down under control, since I made those mistakes already.

And so I have written down, you're like, that's one of my biggest fears, I guess, is sending like a good friend of mine to a personal trainer who doesn't listen to you guys first of all. And gives them a wrong advice. Like I'm experiencing that right now, with one of my close friends is, they got him on, have the exercise and low calorie diet already.

So it's hard to talk them out of it. Yeah, that's a tough one. You know, I don't want to generalize, but usually experienced trainers, or trainers who've been doing it for more than five years are better off than the new trainers. Now this isn't always true, okay? But it's more often than not true,

just because if you've been training people for five years and it's your profession, this is what you do for a living, not part-time or whatever, you have to figure this out because you won't last that long if you don't. So that's what I tell people. Like yeah, make sure they've got the education, make sure this is what they do for a living,

and then see if you can find someone who's experienced, who's been doing this for a long time. Experience in training people in real life, too. Not just fitness and fluid, so it's been self-proclaimed. Good point, self-programs are portals for the last five or 10 years, because there's a big difference there. Yes.

Okay. Yeah, that's good. Thank you, Chad. And by the way, here's another, okay, you know what a great place to start would be for a beginner? My book, The Resistance Training Revolution. I wrote it specifically. Oh, yeah, we got it. Okay, perfect.

Yeah, that would be the place to start because that's what I'm talking, that's really who I'm talking to in that book. Okay. And the workouts in there too are really appropriate for a lot of people just getting started, shameless book plug. It works. You get paid on it too Adam. You get paid on it too Adam.

Thanks for calling man. Thanks. Hey, you know, you could tell he's been doing it for a long time because of how he asked that question. Yeah. You know somebody's been working out for two years. Oh, I can, I'll tell you what to do. But he's been doing it long a long time because of how we asked that question. Yeah. You know, somebody's been working out for two years. Oh, I can, I'll tell you what to do. Mm-hmm.

But he's been doing it long enough to be like, okay, like, you know, I want to be careful. Yeah. Give the right advice because I've been doing this a long time and it was a lot of pitfalls, you know. It is tough to kind of organize your thoughts in that direction. Sometimes when you just have all of this experience and like so many different directions, you can point people to, to be able to simplify it. It really does require a lot of time and skill

to condense it down to the, he's your very first step. Dude, so true. How many times in your early days when you're helping someone, they're like, Justin, I need help. I'm gonna lose weight. You're like, let me think about this.

Here's your diet, here's your workout, here's your cardio, here's your sleep schedule, here's a supplement, so I can give them all the stuff. And they're like, wow! Whoa, whoa, whoa, whoa, whoa, that's what, like, you know, three things. Exactly.

Well, it's so nuanced, you can have somebody the same age, same goal, same experience, and I could off the top of my head think of five, 10, 15 different recommendations, potentially based off of the information you received from them. Yep, yep.

You know, all that info to, so it's so important. So it's not as simple as, oh, it's a new beginner, potentially based off of the information you received from them. You know that info to the floor. So it's not as simple as, oh, it's a new beginner, therefore, point in this way. Oh, this is a person whose model experience, therefore, point in this way. It's like, there's such an individual variance with, especially with diet, including diet

into that conversation. Oh, and diet the whole other month? Well, yeah, and that has to be considered, right? Because if someone has got, you know, like would say, gut issues like we were talking about, how you're going to train them really matters too. Like I don't want that person to be training overly intense. And even if they have lots of experience, right? So yeah, no, it's and just because you've been lifting for 15 years, yeah, that qualifies you as far as taking care of yourself because you've probably fell and then those pitfalls

you figured it out yourself, but recommending to other people is tough. And then I get, you know, hey, go listen to my Impub, okay, 1800 episodes. I, you know, fuck off guy, I have a life, you know what I'm saying? So, but that's why we did the 30 days of coaching. I know we don't talk about it very much. I understand the great recommendation.

But it's, I mean, that was the vision for that when we first started the podcast, was when we first started getting these kind of new wants questions, it's like, to me, going through that, I think, is a really good place to start somebody who's like absolutely no idea where to go. Hey, look, if you love our show, you gotta go to MindPumpFree.com.

We have tons of free guides that can help you with almost any fitness goal. Again, it's MindPumpFree.com. We have tons of free guides that can help you with almost any fitness goal. Again, it's MindPumpFree.com. You can also find us on social media so you can find Justin on Instagram at MindPump. Justin, you can find Adam on Instagram at MindPump.com and you can only find me on Twitter at MindPump.com. 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 ballad, 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 performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. Until next time, this is Mindbomb.