Mind Pump: Raw Fitness Truth - 1844: How to Build Muscle With Only 15 Minute Workouts, High Bar Vs. Low Bar Squats, How to Add Hang Cleans to a Workout & More (Listener Live Coaching)

Episode Date: June 25, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Some of the best exercises for your arms are ACTUALLY back and chest exercises! (2:44) Optimism and its connection to a longer lifespan. (13:36) The power of belief. (17:10) Organifi continues to EXPLODE! (24:40) When conversations with your kids get uncomfortable. (26:04) The secret to satisfaction is NOT having more but wanting LESS. (34:43) Scientific conspiracies that turned out to be TRUE! (36:31) Sal clears the air on Zbiotics. (45:34) #ListenerLive question #1 - Any advice on how to possibly program lifting sessions for high school athletes to get the most out of their off-season training program? (50:01) #ListenerLive question #2 - Is it possible to run a full-body routine if you are short on time? (1:05:59) #ListenerLive question #3 - What are your thoughts on incorporating cleans rather than shrugs into your programming? (1:14:35) #ListenerLive question #4 - For low-bar squatting, how do I up the weight and how do I relieve the wrist pain I am experiencing? (1:23:33) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Father’s Day Special: Free Shipping on all apparel and equipment for $150.00 or more 6/10-6/24 June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout** Optimism, lifestyle, and longevity in a racially diverse cohort of women Mind Pump #1030: Dr. Roy Vongtama John of God: The Crimes of a Spiritual Healer - Netflix Mind Pump #1837: Manage Your Blood Sugar & Lose Body Fat With Kelly LeVeque Common Knee Surgery May Help No More Than A Fake Operation Morning Brew Rich Roll Podcast #683 – Arthur Brooks 8 Scientific Conspiracies That Turned Out To Be True - IFLScience Chaos: Charles Manson, the CIA, and the Secret History of the Sixties – Book by Tom O’Neill Pesticide atrazine can turn male frogs into females | Berkeley News Logan Paul Roasts Mayweather & Toasts KSI Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first order** MAPS Fitness Performance Mind Pump #1330: Unconventional Training For Fat Loss And Muscle Gain MindPump Co-Host Justin Andrews Talks High School Football Training w/ Joe D! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Stop Working Out And Start Practicing – Mind Pump Blog MAPS Prime Webinar MAPS Prime Pro Webinar Mind Pump #1452: Your 10 Minute Workout For The Holiday Season MAPS Powerlift MAPS Strong GROW Your GLUTES with a SINGLE LEG DEADLIFT! - Mind Pump TV How To Do A Snatch Grip Deadlift With Eugene Teo – Mind Pump TV MAPS Symmetry Prime Bundle UNLOCK Tight Hips With This Hip Flexor Stretch! - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan Shallow D.C (@the_muscle_doc)  Instagram Ben Pollack, Ph.D. (@phdeadlift)  Instagram Roy Vongtama MD (@royvongtamamd)  Instagram Kelly LeVeque (@bewellbykelly)  Instagram Arthur Brooks (@arthurcbrooks)  Instagram Rich Roll (@richroll)  Instagram Logan Paul (@loganpaul)  Instagram Joe DeFranco (@defrancosgym)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Hey, guess what? 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 46 minute introductory conversation

where we talked about fitness, current events, our lives, studies, and much more. By the way, you can fast forward by clicking on the timestamps in the show notes so you can listen to your favorite part. Also, if you ever wanna be on an episode like this where you're live, literally talking to us,

allowing us to coach you on air, you can email your question to live at mindpumpmedia.com and then we'll contact you, you know, if you made the cut. Now this episode is brought to you by one of our sponsors, Organify. Organify makes organic plant-based supplements for health, performance, immunity, gut health, inflammation, for sleep, enhancement, and more. Great products, good stuff, some of my favorites are the gold juice, the green juice, and the red juice. So the gold juice is good for relaxation, green juice for overall health. Red juice is great for energy, but it's stimulant-free. They also have plant-based proteins. Much more. You got to go check them out. It's one

of our longest running sponsors. So if you're interested, head over to organifi.com. That's ORGANIFI.com forward slash mind pump. Then use the code MindPump, you'll get 20% off your entire purchase. This episode is also brought to you by Zbiotics. This is the world's first genetically modified probiotic drink designed to break down acetal tohyde. What's acetal tohyde? It's the byproduct of alcohol consumption.

When you drink alcohol, a certain portion of it breaks down in your gut, produces acetaldehyde that gets in your bloodstream, wreaks havoc. wreaks havoc in your body, z-bottix prevents that. So how do you use it? You drink your z-bottix, then drink your alcohol. It's a great product. We really believe in it. It's remarkable how well it works. Go check it out.

Head over to zbiotics.com. That's zbiotis.com. Forward slash mine pump and then use the code MindPump22 for 10% off your first order. Also, we got a sale going on this month. We have a workout program bundle that's 50% off and an individual workout program that's 50% off. So here's what they are. The bundle is the shredded summer bundle. This includes maps aesthetic, maps hit, maps prime and the intuitive nutrition guide. So all that together, 50% off.

And the individual program that's 50% off is maps hit. So by itself, you can get one program, get it for 50% off. So if you're interested, go to mapsfitinistproducts.com and then use the code June 50 for those 50% off discounts. All right, here comes the show. All right, here's something controversial. Some of the best exercises for your arms are actually back and chest exercises.

That's right. Say, why? I know. It's all crossfitters and gymnasts totally agree with you. They understand. You know what's funny about this? When we talk about the lower extremities, everybody agrees.

So if I said, the best exercise for your quads is not leg extensions, it's squats or the best exercise for your butt is not one leg you'd hip thrust, but rather a barbell hip thrust or barbell squats, everybody would be like, yeah, that totally makes sense. But then when you get to bicep and triceps, and I say, hey, the best exercise for your biceps overall, by the way, I'm not saying there's no value in all the other exercises, there definitely is. But if I say the best exercise for biceps is like a supinated grip, you know, curl grip chin up, or the best exercise for your triceps is a close grip, you know, bench press or really firing up the bros right now. I know.

Like, no, triceps extension. I actually wish I understood this earlier on because I rarely, rarely train my arms now. I would just much rather do a bench press or a row or a pull up so I could hit a bigger muscle group. I'm gonna burn more calories. I'm gonna target a bigger muscle group that makes a bigger difference on my physique. And in addition, I'm still getting a good work on my thighs and my trice.

I just didn't understand that before. No, granted, if I really wanted to continue to have the same size arms as I did probably in my 20s, then I would also do a lot of isolation work in addition to that. But actually, I think my physique is more balanced by doing less of the isolation work that I used to do so much of and just making sure that I stay consistent. That's 100% because people are gonna confuse us and be like, no, you gotta have curls, you gotta have tricep extensions.

Yeah, yeah. For a complete routine, you wanna include those things. Just like you wanna do some isolation exercises for your hamstrings and your quads, like the example I gave earlier. But if you were to pick one exercise for your biceps or one exercise for triceps and you really want to develop them and get strong and get the most bang for your buck, it's usually compound lifts.

And it's the same thing that you would see with the lower body. So, and it took me a long time. You know when I started to figure this out, I got in a competition with one of my trainers years ago with the close grip bench press. so he was able to close grip bench press I don't remember how much the weight was but it was a lot and he's like I bet you can't do that And so I went on this mission of being able to to match him with the close grip And I couldn't believe I'm much my triceps developed. I stopped doing triceps extensions I stopped doing cable press downs and all that stuff because I was just trying to get stronger with the close grip

And I was like wow look at my triceps grow from not isolating them, which was pretty crazy. And the same thing for biceps, like if you take a bar and you take the supinated grip and you pull yourself straight up, like you're trying to curl yourself up. So when you're doing it for your back, you wanna stick your chest out and kinda squeeze it back.

But if you really curl with the biceps and it's hard by the way, you're not gonna be able to do very many reps, your biceps will get, you will see some development your biceps that just regular curls isn't gonna be able to compare well. Well, I, the same thing with my triceps, but just like going into super depth with my dips

was just like, it unlocked the whole new potential there for my triceps of growth. And it was like, I think too, a lot of the backlash for this is like because of the difficulty of some of these compound lists. And where some people have a fight in them about it is just because like they can get a lot of volume and they can attempt some of these easier machine-based type exercise to isolate and they can attempt some of these easier machine-based type exercise to isolate, and they see a good pump afterwards.

But if you try the compound lift, that's the kind of muscle development that's gonna build in stick and not just get that temporary pump. I was just watching a clip from our good friend Jordan Schallow on his podcast. He had a buddy of his, I don't know, I wasn't familiar with the guy,

but a friend of his on there, and he said, five exercises, give me five exercise, you can't do anything else, rest your life with five exercise, and he actually, I don't need five, just three. And he said, a lunge, a dip, and a pullup. Yeah. And that's a good choice, is it? And underneath it, I said,

I don't disagree with this statement. Like I, and, Well, that's not the perfect routine. We can't believe him to just say that. And Jordan said, well don't disagree with this statement. Like I, and that's not the perfect routine. We're committing him to just that. And Jordan said, well, for argument's sake, they add two more in there. And he added, I forget, he, a hinge, I think he added in there, a deadlift or something.

Yeah, sort of covered overhead. And it's a press or a lot of a raise or something. Right. I think he put in there to add to those. But you know, those three movements hit the entire body so well and pretty damn balanced that you'd be surprised on a decent physique that you would if you have nutrition in line and you train that those three movements consistently for years you have a good I see I knew a guy who spent years in prison I don't remember

how many years three or four years and I ended up hiring him and he had an incredible physique and I said oh man you you must have lifted weights like crazy in prison, you look pretty built, you know. Nice guy, by the way, I love this guy. He ended up becoming a trainer later. And he said, no, actually they took the weights out of the gyms, I don't know, I love people that know this meant California a long time ago.

They took the weights out of the gyms, terrible idea, by the way, stupid thinking, but they're like, oh, the inmates, we don't want them to be so big and strong, blah, blah, blah. So they took them out and what they did have was pull up bars. And he did pull ups and dips on the pull up bar and lunges, walking lunges. That's how he built his body. Just doing those three exercises.

But yeah, it's funny. Besides the biceps and triceps, name a body part where if we were to list the top two or three exercises, they would be isolation movements. Like shoulders, everyone's gonna be like overhead press. Back, it's gonna be a row or a pullup. Chest, it's gonna be some kind of a press, legs, it's some type of a squat, right?

Handstring, some kind of a deadlift. No other muscle groups, do we pick an isolation movement as the best muscle building movement? And yet when it comes to biceps and triceps, for some reason, we have this belief. Part of it, I think, is because we don't think of those, we don't label those other exercises as arm exercises. So if I say, you know, bench press or overhead press,

I never say it's for triceps, right? If I say rows or pull-ups and ever-saves for biceps, I think that's part of the reason why I'm doing it. It's kind of confusing. I think part of it, it too is because those isolation exercises do lend themselves really well for that. In comparison to those big muscles you're saying. Sure. Like isolation exercises really suck for glutes or quads or like those exercises do not

lend themselves as well. Clause station curls are still really good. Sure. You know, preacher curls are still really good for building the bicep. I just think that to your point, you're missing out on a compound lift. You know, where this matters, I think, or where this, at least in my lifting career, this information would have mattered the most for me,

was for sure in the early years. So I was the typical teenage boy. I just spent too much time on the other stuff. Yeah, bison tried. Like if I was going to the beach with my buddies, or if I hadn hadn't trained in a while and I was just gonna get a quick workout in, we always went and did arms. I go in there and do bison curls and try to push down. It's like that. Those same situations happen to me today as a 40 year old man where I only have a little bit of time or I haven't done anything while I just, but now it's always gonna be a pull up. It's always gonna be

a squat. It's always gonna be a bench up, it's always gonna be a squat, it's always gonna be a bench press, it's always gonna be one of those. If I'm only gonna go to the gym and do a little bit of something, or I haven't been in the gym for a while, I'm gonna go and, I'm never gonna do just buys and tries. I would never do that anymore. It's such a waste of time in my mind.

For the same amount of time in there, I could get the same buy and tries, pump or look, or whatever it is that I'm trying to achieve by that isolation workout by doing a couple of compound lives, which I also am gonna get the benefits of chest and back and butt and all the other stuff. Totally, yeah, like a perfect routine, obviously is gonna include a combination of things.

And I think for most people, compound lift focus is probably best for your workouts. Unless you're like super, super advanced, then there's some specific things that you're doing. But otherwise compound lift focused, but most people run into the issue of time. Like you said, Adam, most people, you know, when I used to train clients,

these were people who, you know, if I could get them to work out twice a week, it was a win. And if they're gonna go to the gym and go twice a week, I'm gonna say, look, don't spend your time doing these isolation movements. We gym and go twice a week, I'm gonna say, look, don't spend your time doing these isolation movements. We're only here twice a week. I wanna get you better at these compound lifts. And the progress they got was phenomenal doing that.

Now they had a third day in there, and then we could throw in some isolation work as well, and so on, you work out five days a week fine. Now you have room to do all this other stuff. But a lot of people, especially in the beginning of their lifting career who are trying to develop their limbs or their arms, like get good at these compound lifts

and watch what happens. It's like, you know, you get good at a curl grip pullup. I mean, in my experience, that's like, three isolation exercises combined in terms of the results. Now, again, you put them together, you've got kind of that perfect routine. But we don't

consider compound lifts near the top of best arm exercises, which to me is silly. I mean, I know it's not fair to, you know, single out a single person and say, oh, look at this example, but I mean, it's such a good example when you see somebody like a bin Pollock, right? Who, if you go back and look at his Instagram thread for the last five years, I don't think you've ever seen him do an isolation exercise. And it's like powerlifter, huh? I was very lucky. I maybe, you could count like five times

out of a thousand or two thousand posts where that guy has done some sort of an isolation exercise and look how balanced his physique, look how big his biceps, his triceps are, like amazing physique, literally just mastering the compound lifts and doing them and progressing them over and over and over from here. Jim Nuss have some of the biggest biceps

for their body weight that you'll ever see. You ask a gymnast where they get their big ass biceps from and they'll tell you it's the iron cross, right? Is that what they want to suspend themselves? They'll say'll say oh the bicep tension on that is insane I'm just holding myself so that's an isometric well what's the second one oh lots of pull-ups do you guys do any curls and not really I've done it a few times I've had a couple gymnasts work for me and I've asked them about their arm routines and they're like I barely ever do curls I do lots of dips pull-ups and iron cross exercises and that makes your

arms just constantly put them through like the most tense positions you possibly can. They're all bodies lit up when they do those exercises, especially with the rings. So, yeah, that's so much body control and intensity in that style training. And again, it just produces, it's interesting to see, like, exactly what a lot of guys are doing in the gym with the isolation movements are trying to achieve that type of physique, but they're doing it just by, you know, doing pull-ups and dips. So funny. Anyway, I read an interesting study on optimism and its connection to lifespan.

So these studies are typically tough because optimistic people tend to also have better habits. And so it's hard, it's hard to, you know, you get to rule things out and control for things, right? Like optimistic people are probably less likely to self-medicate with foods or drugs or alcohol more likely to be active, more likely to seek social interaction, which we all know are all positively correlated with longer lifespan. But this particular study, they did a pretty good job of controlling it for all those things.

And they found that just being somewhat optimistic was, and when I say somewhat, I don't mean like the most optimistic person in the world, but people who tend to view things from a half glass full, people who tend to attach purpose and meaning to challenge in their lives, that kind of stuff, they live longer. And this was a really, really interesting study.

People who just have that mindset live longer, which is really cool. Well, that's one of my favorite quotes is, whether you believe you can or can't, you're probably right. Right, I just think that's so true. I mean, before you can achieve something great, whether that be a championship, living longer,

getting super strong, getting on, whatever it may be, you have to first believe it. You're never gonna get there if you doubt it and say you won't or you can't. So to me, it's absolutely necessary. There may be exceptions to the rule or anomalies or luck that happens to certain people, but if you're going to try to achieve anything in your life, you first have to start with the

belief that you can, and if you don't, you won't. It's that simple, I feel. That's almost like even if you're fake, and if you put the reps in, it's pumping that self-belief up, and you're just constantly working on that to get to places where I mean you have to have that inevitably to be able to even achieve those those things that you're seeking out. Not to mention what a better way to live. Oh yeah same circumstances. Yeah except I view things from I'm learning there's meaning behind this what can I pick up from this or oh my god the sucks. I can't have no control. Everything in my life, good and bad happens for me, not to me.

That is such a powerful way to frame your life and so important to, I think, of how fulfilling and how good it is, because everybody has shit. Everybody has a hard time. There's always going to be trials and tribulations that's going to happen throughout your entire life. Nobody has a quote unquote easy life no matter what you think, no matter what they make it look like, but literally how you look at it and you receive that,

I think matters so much. I had a really good mentor when I was younger, who it was a client of mine, and he was like this, like super optimistic, and at that time when I was younger, who it was a client of mine. And he was like this, like super optimistic. And at that time when I was a kid, I said, yeah, but you know, you got to be realistic too. Like you can't always win, you can't always succeed. And he goes, no, you're totally confused.

He said, Sal, that's not how I'm optimistic. My optimism is, of course I believe I can do something. But if I don't, I have the self belief that I'll get back up and that I'll be okay and that I'll try again. I was like, okay, that makes perfect sense. Cause the confusion I had was, well, how can you always think you're gonna do everything

all the time, right? When that's impossible, that's not how life works. It's not, it's like, you know nothing's gonna be perfect. You know that, but you know also, you're gonna be okay. You'll figure it out and you'll derive meaning from it. That's the, that's what this definition, you know that, but you know also, you're gonna be okay, you'll figure it out, and you'll derive meaning from it. That's what's the definition he gave me, and I made a huge impact.

Well, it's interesting you bring this topic up because it kind of goes into something that I was gonna bring up with belief in general and how powerful it is. And we've had people on the show, like Dr. Roy von Togma, I think his name is, who, you know, is a doctor, but he really leaned heavily on that optimism with his patients to have even better results and success stories with

going through cancer and all these different treatments. Well, there's this new documentary on Netflix, and they believe it's called John of God, but it's apparently it's about this healer who is down in Brazil. It's somewhat tied into Catholicism, but it's more of the spiritualism of it. And so they pray to the different saints. And then he channels, he's a medium. So he channels these saints. And it's one of those trippy things where there's been a lot of cases where people's

you know cancer has reversed and turned benign and there's been tumors that have been able to be sort of extracted out with these really like raw ways of like surgical processes where they just cut, you know, out tissue of their body and like it's like, it's as an observer on the outside, you're like, what is this quackery and what is this going on? But then you start thinking about it. You start thinking about people's own belief system and how powerful like anecdote we know about or not anecdote, placebo we know about, right? You have to account for it.

The placebo effect. The placebo effect. right? You have to account for it. The placebo effect, yes, you have to account for it in studies. So it's a real thing, right? Now imagine that placebo effect could be ramped up even more substantially because your belief in it is so powerful. So I personally trip out on that in terms of people that fully, fully believe,

like I'm getting better, I'm gonna get, and then you have this sort of a mystical side of it that's kind of tied into that. Like that has to play a big factor. And maybe it's not so much of a spiritual thing as much as it's like this belief system. I think Oprah did a thing on him. A long time ago. She went down there.

Yeah, and they've tried to study this guy, if I'm not mistaken. Well, there's research this belief system. I think Oprah did a thing on him. She went down there. Yeah, and they've tried to study this guy, if I'm not mistaken. Well, there's research to support that. We just had that conversation with Kelly's last name. She talked about the glucose monitors. Oh, yeah, yeah, yeah. LeVAC, thank you. And how that can affect your belief.

Yeah, I remember she did, like she referenced the study on there where they've actually, you believing your diet works for you actually ends up impacting you. And they've measured that enough to show that, how important that is. So if it matters there, it's got a matter of what's anywhere else.

People who are skeptical about this, like, okay, this is where it gets silly to me. Okay. Can you believe that you're a dragon and turn into a dragon? No, I don't think so. However, it's a fact that what you believe or what you think affects your physiology, that's a fact.

If you're stressed out or you're angry or you're excited or you're happy, does your physiology react and respond to that? Absolutely. So can you believe that you're feeling better and then your body's physiology changed to the point where you actually feel better. Studies have to account for the placebo effect.

They have to because it's a real thing. If they don't, then our studies can be thrown off. And there's been some weird stuff out. There was a study on knee surgery where they literally took people with MRIs. I had knee problems. It was a fucked up study. Half of them they cut and sewed back up. Did nothing.

The other half they actually did surgery. Equal results on both sides Yeah, unbeknownst to them. Yeah, now this does that mean surgeries don't work. No, but I think it does highlight that there's something very Interesting I like to power the money. Yeah, there's a lot of that too like now imagine that magnified because you're around a bunch of people in that same kind of belief words like it's it's that group flow where everybody's in the same kind of energy that we're feeding off of each other. I do have to bring up though, with this whole document, the dark side of it,

which is a whole part, like, right? So the cults, inevitably, right? Like it turns into sex and then he fucks it all up because he starts banging, you know, some of the people that come down there for help singles out the attractive women. Yes. Which is just like, I did, of course.

It's just like a human flaw. But you see this a lot with people that do really, really good things and obviously you find out this darkness. That's the bane of power, man. The bane of power and influence it corrupts. But it's like I still have that on the actual success. Yeah. Well, how did these people get to success?

And what sucks about that too is it ends up discrediting the success from it. Just go on. Because of that, you know, right away. All of its bullshit. Yeah, all of its bullshit. I mean, I think it's so arrogant of us when we completely denounce something like that

when we, there's still, you know how much we don't know with the brain. Like we're like barely, we're barely there with like really fully grasping what the brain is capable of doing. They've observed, okay, they've observed quantum phenomena in microtubules in the brain, meaning that consciousness may, as a speculation,

may actually be derived from quantum phenomena that's happening in the brain. If you know anything about quantum physics, it's freaking weird. It really, really. Doesn't make any sense. So just to highlight how little, yeah, it's the same thing when I get mad about how we, we, we talk in absolutes about nutrition when we know very little about the gut still, like we talk about absolutes with like where we're going after all this shit with the universe

and like we don't even know where the end of it is, it's like, we get so arrogant because we've pieced together some pretty good science over 100 years. And now all of a sudden we fucking think we know everything. You know what it is, okay, you know what? And medicine's getting better at this. So I think in probably 20 or 30 years we're gonna be pretty good at this.

But we separate the physiological that happens from the experience of what happens. And that's, humans are not one or the other, we're both. So an example would be pain, for example. This is like Western medicine. This is what's wrong with Western medicine. We separate parts of the body as if it works in isolation. Yeah, we're really good at that, right?

We dive in really deep and then we discredit. We don't look at anything else and you get to get a bunch of doctors communicate together and work for one person, it's almost impossible. But like, pain is a good example. I have a physi, we can measure the physiological things that are happening with pain. We can measure that we can see that there's a signal

going on with the central nervous system. We can see there's inflammatory chemicals that are going, the swelling, all that stuff. But then there's the experience of the pain, okay? That is total, that is the subjective part that makes it hurt or not hurt. Like there's people, I don't have to say this, people knows, there's total that is the subjective part that makes it hurt or not hurt like there's people I don't have to say this people knows there's people they get sexual Satisfaction from pain the same I could go in there and be like this sucks this hurts other people like yeah

Do it more I like it. Yeah, what is that? That's the experience that's the experience part I'm just using dreams like me it is So using a string. It is extremely simple. So it's all good stuff. And I saw, yes, the study with the optimism, I think, makes a huge difference. And they show this, by the way, those studies on, like, not on inmates, but around that, where if people feel like they have some autonomy, it's not nearly as challenging or stressful

if they think they have at least some control. And I know that there's been POW's have written about this and they said that the key to their survival was breaking the day up And just fragments and giving themselves a sense of autonomy. Yeah, because otherwise you feel like you just you have no control And that was the that was the most torturous, you know part of the whole thing You know a lot of the stuff that I bring up on the show, I get from a couple of newsletters that I read, the hustle and then morning brew. And I haven't been lately, because I've been so deep in the real estate stuff right now,

so I'm reading more on that than I probably ever. So I haven't been, but I opened up this morning and I was reading morning brew and I'll organize advertising there now. And this is now, I think this is the sixth company that we've partnered with that we obviously were working with for some time and that I've now seen either pop up in the morning brew or hustle.

So it's so cool to see our brands that... We're gonna if I just continue to explode. Yeah. They're totally crushing. Yeah, they know. I'd be interested to see where they're at. It's been a while since we've talked to them and actually what I love

Is that they're very transparent? Oh, you just wait man. We've been working on a little supplement together. Yeah, I can't wait to release it I tried it. I liked it. Are they giving you guys dates on it? I mean, what's the no? I don't have a day But I tried the sample and I really liked it. I really liked how it felt So I'm not I can't give too much detail because it's a secret. Yeah, I like it. I tried it. Yeah, did you? Yeah, yeah. It was a good fight. I haven't tried it yet. I can't mind my little little little drug bag over here. Oh, is that what that is? I was worried to ask you with that one. It's to go my little, my little drug bag. You mix it in water, Adam. Oh, that's how I take it. Yeah. As far as like, where's the razor blade? Oh, come on. Oh, my god. Dude, last night I'm at dinner with my kids.

And okay, so I told you guys how Jessica's like super, she'll answer anything and be super open about anything. So, and my kids know this now, my older ones. They say, I love the test it. So I'm so uncomfortable dude. Oh, I'll be like, oh, why are you asking? And I know she's gonna answer them. And I'm just, I'm trying to sit there and not react,

but the other night we got into drugs. And they're asking about drugs. How do people use cocaine? And Jessica's like, well and I'm just, I'm trying to sit there and not react, but the other night we got into drugs and they're asking about drugs. How do people use cocaine and Jessica's like, well, they do. Oh, do they use credit cards for real to cut, because they see movies and stuff? What about razor blades? Well, you know, this is what, and I'm just so uncomfortable. Dude. Because I never had, like, if a conversation like that happened on my house when I was a kid, either my dad would have thrown me through the window or my mom would have started

crying. Like, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have,

it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have,

it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn't have, it wouldn have, it wouldn have, it wouldn have, it wouldn have, it wouldn't have, it wouldn't have, have actually was like just looking around with his friend, he found this box, this is like this old like, it wasn't like World War II, but it looked like a kind of a survival kit,

kind of a box that was like military, almost like our great place for a stash. Yeah, so they're dude. So you say that. And so what was in there was some survival stuff and rations and all that kind of like military stuff, but then also in there was like these old, old pills and they were methamphetamines.

What? Andphetamines. Yes. Where did you get this? Who is this? Was your grandfather? No, no, from the previous owner. Whoa. Where did you get this? Was this your grandfather? This was left, no, from the previous owner. Whoa.

Yes, they left this. Both of us. And it was, yeah. They're a little old. So I don't know if this could be. Yeah, how long do they left? Well, that's a wait, but. Yeah, a lot of energy is coming.

I was just tripping out my coup leaves like this. It was totally like finding like an undiscovered little treasure. How do you know they were in fedemains? They labeled? It says it on, I'll actually, I'll put the picture up for Andrew, but I took a picture of it. Bro, that is wild pink pills. So what do you guys think are,

what are some of the biggest mistakes that parents make when discussing or not discussing drugs with their kids? Cause eventually every parent has to deal with this. I think one of the big mistakes that I still have challenges with is because, and here's why it's a mistake what I'm about to say, they're going to talk to their friends. They're going to go on the internet and they're going to have their own experiences. So you should be honest because what happens is if you paint some kind of picture,

and then they learn something that's different than what you said They stop believing you or confiding in you right conversation you stop so you got to be really balanced and honest So this is a hard one for me because I did not grow up talking about the shit with my parents at all And what I want to do is make it taboo or be like oh drugs don't do them, do them, you know, or whatever. So bad, or they suck. Yeah, so I'm trying to be honest, and so I'm like, well, here's why people do them. They obviously feel good. This is what happens.

Here's some of the pitfalls that can happen, and then I'll try and connect it to other things. This happens with food too, where some people they overeat, and they use that as a drug, and this can happen with gambling. And so I try to be honest. I end up, what happens though though is I end up turning into

like preachy salad where I start teaching. Like let me teach you a little bit about, here's our today's special on whatever. Jessica's way better at it. She's like super cool, doesn't react, has good conversation. So thank God it's such a weird thing for me to talk about. Yeah, it's tough because I'd say something to Ethan and then inevitably it gets passed down to Everton. I'm like, we're not having that conversation yet. You have to understand,

I'm having this conversation just with you right now because of your age and what your life experience is right now with your circle of friends and what everybody's talking about to junior high. I'm like, this is not an ever at conversation bud. You know, like let's keep him out of the loop, at least give me some opportunity to have those conversations with him individually. But yeah, it's been, that's been a tough one because he's in that seriously impressionable time where like junior high is just a total shit show.

Oh, it's the worst. It's like everybody's just trying to figure things out and like try and be cool about it too, it's even worse. Yeah. You know, and they're just braggadocious about like their knowledge or whatever they. So again, to your point, like it's the honesty, it's like, you know, this is what they actually do.

And this is why some people like seek it out. And but I always give them the extreme case of like, if it's, it becomes like an addiction like where this leads and where this path of life could take you. Yeah. And like, so the cautionary tale. Show me a picture of like a crack head. Oh, yeah. Yeah. Do you know what it looks like? Oh my God. You know, people have asked me before and it's like, obviously, I don't really think about that right now because that's so far ahead for me. So when I've been challenged with that question, oh, you know, the way I answer is like, I just

think I would be really honest. I think that's kind of who I am as it is as a person. I don't think I would be different with my son. I think you'd be good at it. And I think I would just be and I think I'd be wise enough to the point you made about Jessica's. I think I would be wise enough to allow them to steer the conversation versus me being too much of a dad and trying to teach and tell, you know, versus just let them ask me, like, you know, let them ask the questions and then

I respond honestly versus going right into like dad mode and being like, this, this, this and this about everything and just kind of letting it naturally flow and then being myself and being honest, I think that would be, I think that would be the best way about it. But I'm not very sure. Yeah, it's hard not to impress your opinion on them. Because what happens is, because I have a tough time with that.

Because what'll happen then is then they'll assume they know what I'm going to say and they might not bring it up. Versus, yeah, my dad's pretty neutral and he kind of listens to me. So I'm going to tell him, like, because no matter what your kid's gonna go through shit, wouldn't you rather know and be a part of it versus not? That's the, that's the, the real question is that, the question is not, can I keep them from getting to shit

or being exposed to shit? The real question is, do I wanna be a part of it when they do? Well, I think you said it, that's perfect. I mean, the fact that if they're actually, they have got the, you know, cajonas to ask you about it already. That means they're definitely talking about it

with their friends. And they respect you enough as a dad that they're coming to you and at least inquiring. And you have the opportunity to get that up or do it right. And you fucking it up would be blowing it off or saying don't talk about it because they're gonna go still talk about it.

They're still gonna go Google it. They're still gonna be, and so if you have an opportunity to play a role in how they learn about that, I think that's very important that you're involved in that then to just be like, oh, I'm gonna pretend like my kids don't talk about this stuff and just ignore it.

I think that's a way way. Based on the questions my kids are asking, I think they're pretty comfortable. I looked at, I hear them and I'm like, I can't believe if that came out of my mouth when I was in the age of a parents, they would have locked me in my room for a while. But you remember though that age,

I mean, for sure we're talking about all that stuff. I remember that, at junior high going into high school, that's what it was. You wanted to be older so bad, they were so interested in the adult conversation. You know what's interesting about that? How funny is this? What makes you get picked on or weird in junior high

in high school is exactly what makes you cool and attractive when you get out. Is that funny? How so, lady? Well, like, oh, you know, the guy who, he's kind of, you know, he goes to the beat of his own drum and he likes to learn a lot or whatever. And then, you know, you get a college like this.

That's the different. That's the dude that everybody is attracted to, you know? Or, you know, it's just, the person that tries to fit in so hard in high school and junior high that keeps you from getting picked on. But then when you, if you're a little bit, you know, if you got a little bit more charisma,

a little different kind of, you know, not so worried about being like everyone else becomes attractive later on. Maybe. I think that kids still gets bullied in school too. I think the key to that more than anything is actually just being confident in who you are The kid who's confident and who he is

Regardless of beating to his own job is the is an attractive quality what people tend to be drawn to because they're still that kid in in high school Who is awkward and weird and insecure and people still pick on him so that the the key is to be confident in who you are, no matter who that is, even if you're the nerdy kid who loves to be. Well, that's what I mean. Yeah, because if you're that kid ends up being cool. Well, that's what I mean. If you're that way in high school,

you're pretty confident, because you're not trying to be like everybody, right? You're trying to do your own thing. It's kind of what I'm referring to. It's the authenticity of it all. Yeah, dude, Arthur Brooks was just on a podcast, and he did this quote that was so damn, that guy, man, is so good.

So he said, he was explaining satisfaction and happiness, and I love what he said, he said, everybody tries to manage their satisfaction through their wants. Like I want this, I want that, I want that, and he goes, no, no no the secret to satisfaction is not Having more but rather wanting less. Yeah, he said manage your wants and bring them down and that'll give you satisfaction It happiness not the other way around so opposite stones got it wrong. It's exactly what we referred to

100% what is that what was that? was that? I can't get no satisfaction. Oh, yeah, that's great. How interesting is that? Was that Rich Rolls? Was that the one you would... I think it was. Yeah, he had a good conversation with him. Did you watch it?

Not all of it, but some of it I did. I mean, I do. I consume a lot of his content, too. He's so good. What a smart dude. Yeah, I just a great person. I mean, when I think of, I mean, we've had the opportunity to meet a lot of amazing, brilliant minds. He's one of my favorites. Oh, he's way up there for me. Yeah, yeah. 100%

top 10, arguably top five, maybe even top three as far as the people that I really, really enjoy because he's just a genuine, genuine dude and really intelligent, really, really intelligent. And he's one of those people that you want to add to your circle because you know he's gonna bring so much value to your life because of his wisdom and the message. Optimism, the positivity, everything else. He'll text me fitness questions.

I get so excited because I'm like, well, I can now ask him a question about something. You know what I mean? Cause I don't want to like message him all the time. And bother me. Can you help me with life? So he'll be like, Hey, Michelle, what do you think about this, you know, exercise set thing or whatever? And I'll help him and I'll be that cool. all the time and bother him. Hey, can you help me with life? So he would be like, hey, Michelle, what do you think about this exercise set thing

or whatever, and I'll help him, and I'll be that cool now I get to ask you. So I got something for you, Justin. There was this page, and it was titled, scientific conspiracies that turned out to be true. So these are real conspiracies. Now, the first one you're probably familiar with or one of the ones I'm gonna mention,

which is that the CIA really did experiment with mind control in psychedelics. This is a real thing, it was called MK Ultra, and they literally took LSD and they took people and they wanted to see if they could control them, control the personalities, get them to do what they want, brainwash them through the use of psychedelics. Do you know one of the experiments they did?

Which is, they admitted, this is crazy. They went to a brothel. They went to a brothel. They went in San Francisco, yeah. Yes, they went to a brothel and they gave these, you know, what do they call them? John's, yeah. They gave these John's, guys who showed up, LSD,

without telling them, and then tried to fuck with them And the reason why they did that is they knew the Johns would never report it because they'd be like Oh, that was awful. Yeah pin them back to where they were hanging out It's so brilliant bro, what? So fucked up. Well, then they teach some of the the ladies of the night P.C. here Didn't they teach them like manipulative techniques to mess with these jobs?

Yes. Now check this out. The CIA director Richard Helms ordered the destruction of all records relating to MK Ultra in 1973. So that means that the evidence we have today is like just a little bit. All the other records were destroyed. This is all confirmed.

And we know that the research was responsible for at least one hospitalization and two deaths. So people committed suicide. Dude, there's, well, there's a book out. I believe it's called chaos. I think that like Ties Charles Manson to this MK Ultra experiments. Yes. And that when he was in, he was doing it. wasn't he? He was in prison, I guess, he got visited and taught how to manipulate people through else. And everybody, not everybody, you know about the murders at some of his followers, these were middle class kids

who went and murdered a bunch of people, one of them was pregnant, crazy stuff. And these were normal, well-adjusted kids, and part of the strategy that he had was he would give them LSD and then do this whole like. Well, isn't it because too, like that we got into that whole like mind control thing

because of, I don't know if it's, what country it was, but where else we saw that if it was China, Russia, or another country that had already got ahead of us on that in terms of like them experimenting with their population and really like digging into the line control. Well, so a lot of people don't realize this, but during the Cold War,

and so I have a little bit of empathy for, I think it was Russia. I have a little bit of empathy for the US government during this period of time, because you had the Cold War, and we literally had just developed weapons that could destroy the whole world. Okay, so we have a CIA who's-

So nothing's off the table when you think of it. Exactly, you know what I'm saying? It's like, we gotta figure some shit's job. So nothing's off the table when you think of it. Exactly. You know what I'm saying? We got to figure some shit out. Yeah, there's a nukes that can end us. So like we got to find a competitive answer. We assess a threat, then they have to, yeah, basically, like be able to neutralize or clear our own.

Exactly. Like the Soviets have all these nukes pointed at us. We have nukes pointed at them. At any moment, we could destroy the whole world. So we're scrambling. Everything's off the table. We're scrambling for anything, any edge that we can get. Totally. And so that's, it now the problem is we we created this or this agency this organization and

They get funded off the times off the books. We've got proof of that the Iran Contra scandal proved that where we were Smuggling drugs into raise money for them or whatever so that and but it doesn't go away right cold war ends They don't end this agency. There's always a threat So then it kind of gets out of hand. But anyway, here's another one. Did you know that water can affect the sex of frogs? Remember when what's his name said that? Alex Jones, this is like a Mugae frog.

Bro, this is true. So there was this 2010 paper from the University of Berkeley that found that one in 10 male frogs exposed to Acrozyne, which is a common pesticide, experienced a hormonal imbalance that effectively turned them female. So one of the 10 of these frogs

instead of becoming male became female because they were exposed to this very common pesticide. That's a real thing. So you said 1973 on the first one, MK-Altra, right? Isn't that the same year that the word conspiracy theory was developed by the CIA? Ooh, I believe so. I was actually just reading this the other day

because I was talking with somebody and they were saying that somebody was calling them. I'm kidding. Somebody was calling them a conspiracy theorist and I was just like, You do? It's a pejorative now, right? Yeah, Amal, do you even know that was invented, you know,

term that was- To mess with people. Yes, to throw them off of of the trail and so like that. And they're like, what? And I was like, I better do my own homework because I'm saying this. And I'm pretty sure when I pulled it up, I believe it was 1973 when the CIA created that term.

It was never put to get the conspiracy and theory was never put together as a term and to make you feel like. And that's what they would immediately try to just can't discredit you by making you look like some wild crazy person. Yeah, well, okay, so here's one that you always find really interesting because it gets thrown around

so much is like. Look, look, by now, you should realize that it's shit's weird because I don't know how many conspiracy theories are now turned out to be. Yeah, that's all I want. The conspiracy theorist now are just people that pay attention. Oftentimes, because I don't know how many conspiracy theories are now turned out to be. Yeah. Most conspiracy theories now are just people at pay attention. Off the time, that's where I'm at. Did you guys know Area 51?

So that was counter-sciops. So Area 51, the whole like, oh my god, there's aliens at Roswell. Ah, the CIA actually made that story and planted it. So it would throw people off the trail of the fact that they were developing the Blackbird, the fastest plane ever invented in history, was at Area 51.

And they wanted to make sure nobody knew, so they created this whole thing about aliens and they put it out in the media, people started buying onto it. So instead of saying, oh my God, there's a secret lab where the cranes planes are, it was like, there's aliens there. Because of that, it's like, that's where my thought process always goes.

If we start seeing phenomena, or we start seeing, you know, physics and abilities of craft and things in the sky, it's like, we don't know what kind of advancements we've made technologically, like behind the scenes of everything. And it's like, we have, we have super-centred drones. We have, you know, who knows what kind of technology that's already there that just the public isn't aware of. Well, wasn't it like, when was the stealth bomber that was supposed to like fly? In the 70s, I think they started to bring it up. I thought it was even earlier than that. We didn't find out to like, like, 20, 30 years later.

We didn't unveil that till, you know, when we... Free information act. No, no, no. It's when we invaded Iraq, when Iraq went to Kuwait and they're in the first coal for. And then we showed everybody, look, we got these planes that you can't pick up on radar. Yeah.

We had that stuff for decades. Yeah. For decades. I mean, you know, it's so funny. I told you guys I was listening to the Andrew Schultz and Logan Paul conversation just the other day. And I actually have never heard anybody else say this until now, because you say it all the time

of your theory on all the UFOs or UABs or whatever they call them now, that it's not really like extraterrestrial life. It's most likely us flexing on other things. He said the exact same thing. I never heard anyone else say before. Because you can't tell everybody, we'll look at this technology we have.

Right. But you know, okay. So what do you think China and Russia are thinking when we're showing these videos, we're like, oh my God, it changes directions instantly. It goes underwater. They're scrambling like, you make this happen. You know, they're thinking of engineers.

Yes, they're thinking like, oh, they own this crap. Oh my God, you better not. Especially right now when we're showing more of it. Yeah, exactly. If they're letting it out, you know, and then in addition to that, it's like, they only fly over the US. Yeah. Conveniently, you'll say it's more than nothing.

Yeah, it's our arresting world. Hey, everybody, we'd like to let you know, we're investigating this because nothing we could do would ever fight one of these. We couldn't shoot it down we could stop it You could literally fly over your country and blow you up and you wouldn't even know it radars can't pick it out like you guys are fuck All right, so here's the last one this one was pretty crazy. You know during the during the the years where we banned alcohol So this was a prohibition it was a big deal governments like no alcohol is illegal. Huge black market. A lot of

people know this, but the US government actually in order to fight the war on alcohol, purposely put poison in illegal in black market alcohol. They actually put poison in it and they probably killed about around 10,000 people. Wow. What? Through this process. I didn't know. I've never heard of that one. Yes, they put, they would put benzene, mercury, or methanol. So you wouldn't really taste it. And they think around 10,000 people died as a result of this. So they thought, hey, we're gonna stop people from drinking alcohol. Let's just poison the supply.

Is that when that was going on, Doug? Yeah, 1920 to 1933. That's what, well, prohib Doug? See, how best of a day. Yeah, 1920 to 1933. That's what, well, prohibition. Yeah. And that was a huge. Wow, dude. Yeah, right now the war on drugs, I think drugs is one. Yeah.

We've got for me regulations. Hey, speaking of alcohol, so I had a phone call with Zach, the founder of Z-Botics. I have been misrepresenting Z-Botics and how it works. Oh, there you go. Oh, yeah. We'll ask you to come here. No, no, no, no, no, no.

No, I wanna, I know. No, I wanna be very accurate. Oh, there you go. We'll ask you to come here. No, no, no, no, no, no. No, I want to, I know. No, I want to be very accurate. Okay, so here's what happens. It's not that you, so when you drink alcohol, some of the alcohol gets metabolized and there's a byproduct called acetaldehyde and that's what wreaks havoc in the body. What I was saying was that your liver

can't keep up with the processing so acetaldehyde gets in your system, whatever. That's not what's happening. The liver does a phenomenal job of breaking down acetaldehyde and processing. What happens is when you drink alcohol, some of the alcohol gets metabolized in the gut, then the acetaldehyde gets released in the gut

and put in the bloodstream. That's when it wrecks havoc in the body. But then once it's in the bloodstream, eventually the liver then process it and cleans it out. So the way Zeybaotic's works is it's bacteria that's genetically modified to produce compounds that break down acetaldehyde. So basically you digest it, it goes in the gut,

and it goes in the gut. But the Zeybaotic's breaks it down. So it doesn't get in the bloodstream and cause lots of issues for people. So that's how, it's not cause the liver's overwhelmed. It's the gut part. So that's the bacteria goes's not because the liver's overwhelmed. It's the gut part. So that's the bacteria goes in the gut, breaks down the acetaldehyde,

and then you don't get this acetaldehyde, like you would normally in your blood, which causes all of those issues. Okay, now that you have a even better understanding of it, because something that I've wandered before, and I've tested it, in my experience, it still kind of works. Ideally, you're supposed to take it before you start drinking. But I but I've started like I've had a drink and then I forgot like oh

Shit, I haven't taken it and then I go take it and it seems to still work. It makes a difference It does the same thing. Yeah, so obviously the longer you wait the less of a difference is gonna make I think it's because it's still happening in the gut That may be why you're not using the part of what what I was thinking was part of the hangover process for me Like if I had one drink doesn't give me so much of all the the negative side effects It's like if I keep drinking so the fact that I got it in there It and I and then I continue to drink going forward. Yeah, it's still a neutralize some of it right Well, we have to be very careful with how we present it because I know that you can't say hang over here, you can't

use those words because they're medical conditions, so it's highly regulated. Hangover is a medical condition. Yeah, yeah, you can't treat that or does anything to that. But the acetaldehyde that gets in the blood, it does wreak havoc in the body. So it does cause for a lot of people to not feel so good. And so that, again, breaking it down in the gut before it can get to the bloodstream, that's what it does.

And that's why I notice a big difference. Like if I do it, I feel a lot better. Yeah, I wanna know how many people have been to the hospital and hangover, doc, help me out. I know. You're not a doctor. Yeah. You can't diagnose yourself.

Yeah, it's not funny. What things are regulated. It's not really something so hard. It's not funny. What things are regulated? One thing so dumb. Isn't that funny? It is. It's so dumb, isn't it dumb? I don't like it's dumb. No, you protected so many people, guys.

Thanks for that regulation. And I feel like California's the worst was all worst with all that stuff, right? I mean, I feel like we- Well, you know, makes me laugh is you buy a product, okay? You buy a mattress or a shirt or whatever. And the freaking label on it's this long. Like you buy a hair product, okay? You buy a mattress or a shirt or whatever. And the freaking label on it's this long. Like you buy a hair dryer, okay?

The warning label is this long. It's now because so many regulations tell you they have to warn you about every damn thing that you don't read anything. Who's gonna read that? It's gonna take me an hour and a half to read this and it's all written in jargon that, you know, I have to kind of decipher it.

Because of the way, so it's funny that the regulations actually make you not read. Right, some of the, I have to kind of decipher it. Because of the rate, so it's funny that the regulations actually make you not read some of the risks as a result. I'm gonna. Hey, check this out. Sodas are not very good for you. However, there is one that is. It's called Oli Pop.

It's not a soda, but a sure damn taste like it. In fact, it's low calorie. It's like 30 calories a can, low sugar, high in fiber. No joke, this is a drink that, high in fiber. No joke. This is a drink that's high in fiber and gut healthy ingredients. So this is a gut health soda drink, okay? And the flavors are incredible. Root beer, vintage cola, strawberry vanilla, orange squeeze, cherry vanilla, ginger lemon.

There's grape, tropical punch. Tastes amazing. You got to get their variety pack. Try them all. see what you think. Go check them out. Go to drinkallipop.com, that's drink olipop.com forward slash mine pump, then use the code mine pump and get 20% off, plus free shipping on your order.

All right, here comes the rest of the show. Our first caller is Brian from Pennsylvania. Brian, what's happening, man? How can we help you? Hey, how you guys doing today? Good, good, man. Good. Thanks for having me on our really appreciate it. I'm looking for advice on a topic that's related to when you guys talk about the lifting program that Justin developed for his football team. Oh, right. Just to kind of give you some background, I'm a high school baseball coach, our season ended about two weeks ago. And then this is the second season that they've asked me to develop the off-season lifting program for the team. Last year, I was able to come up with a plan.

We had about two months for the players to come in and lift. They came in about two times a week for about two hours. So I really focused on total body workouts. One of the workouts was focused primarily with barbell and the other one was focused primarily with dumbbells and they were both total body workouts. And every few weeks I tried to progress the reps like five to eight range and then a couple weeks would go by eight to 12 and then 12 to 15. This year is a little bit different. We're looking at developing the lower body strength of our players as well as our core strength. We have a lot of younger guys on the team this year. There are about maybe 100 to 150 pounds and that's being a little

generous on that and and and we're just trying to get as much as we can out of these guys. We're going to try to do it for three months this year and maybe bump it up to three times a week. So I'm just looking for advice on how to possibly program this, you know, these lifting sessions for these athletes to get the most out of the time that they're there. What if you don't mind me asking, what, what do you would say is like their biggest weakness right now in terms of what you notice in their abilities, in their, were they prone to injury,

like what was the season like and where they add in terms of what type of athletes there? Right, so last year we had an older team. A lot of the guys kind of knew their way around the weight room. There was a little bit of teaching of some like the form and mechanics and I have a little background in training so I was able to help with that. Those guys have since graduated. There was no injury problems that we had. But the guys that we have now are on the smaller side. They're young, a lot of freshmen, a lot of sophomores, looking to get more overall power, like pop off the back, arm strength. And like I said, some explosiveness from the legs

and also from the core, you know, with a lot of the swing mechanics comes from those areas of the body. So they're just, they're younger guys and they're not very big and they're not very heavy. So that's kind of where we're at moving into next season. Yeah, no, I just asked because I didn't know if like, you need to spend a lot of time with just figuring out how to get them to move better in general and be able to organize their body appropriately. If really if it's strength and if it's power

that you're going with, I see our mass performance program as being a perfect sort of a complimentary program for this, especially if you're gonna move towards like a three day a week foundational lifts, and then are you doing like skills training in between or anything like that? So we're gonna do some skills training here towards the end of the summer,

but when we hit the fall, we're gonna be focused primarily on the weight room. I think there would be some benefit in doing some like the mobility type things, and some, especially like the flexibility for like shoulders, you know, like I said with throwing. That's an important part, you know. But when it hits the fall, we're gonna be looking primarily at doing lifting and not so much, you know, fundamentals of baseball. That'll pick up in the winter as we lead into the spring.

Yeah, I like, I mean, I like all those ideas. I definitely like building that base of strength first. So that's like something like, and I know you switched up kind of the rap scheme like every two weeks or so. Like in our programs, we tend to stick around at least three to four weeks and really establish a good mechanics with that and also get them familiar with that so they can build strength and then start to shift the focus on hypertrophy and then more of like functional training. So I try to kind of

time it all up. So that way a lot of the functional training and then the to kind of time it all up, so that way, a lot of the functional training and then the conditioning kind of leads back into the season. So in sort of, and mass performance is kind of a microcosm of that. So depending on how long you're structuring this, I added a bit of our maps and a ballad kind of program concepts with my kids when we were training for football specifically because there was a big lack of strength. And just that base of strength was nonexistent. So,

you know, I spent, you know, quite a bit of extra time on those compound lifts and really like reiterating like the top five to seven, you know, compound lifts that will really get them a good base of strength. And then now we've shifted into more of our multi-planar type of exercises and I'm really incorporating more functional work. Obviously with baseball players, like rotation work is a huge component to that. So if you can make sure you program that,

obviously, in more of the functional training side of it, this is where I like to, especially with baseball players, I don't know how familiar are with like Indian clubs or anything. I've always wanted to experiment incorporating that into that type of an athlete just because it's so valuable in terms of really bulletproofing the shoulder and getting that loaded rotation movement throughout their shoulders and to really try to build of build that strength support and that stability around the shoulders. Because that's, I mean, between shoulders,

between hips and knees and ankles and everything else, if you just make sure you're considering all of that and you're programming with priming them ahead of time, obviously, like I took some of the compass tests, so it's really basic to do before we even start any of our workouts. We just had them do in wall presses. I had them doing shoulder circles, which is a good one, kneeling circles, especially with baseball players would be great. Then time in it, so I would shift probably,

well, back to the priming. So then basically that and our squats that we would do with our stick and then also our windmill test with that too. So those are like the three, the main ones that I would have them working on. So that way we get, we hit all the points appropriately in terms of like, you know, getting everything warmed up, activated and everything

for the workouts. Brian, did you happen to listen to the episode that Joe DeFranco interviewed Justin just recently? I'm not sure. I listened to a lot of them, but I can't remember that one. It's not on our platform. It's actually Joe DeFranco. And if you're not familiar with Joe DeFranco, you absolutely should dive into his stuff because much of the stuff that we've built on related to sports performance comes from Joe to Franco.

So he's like one of the OGs in the space. He just recently did a great interview of Justin and they basically talked all about his experience coaching young athletes at the high school level. And they both were just going back and forth with all their years of experience and sharing some of the challenges with groups, with guys being stronger, weaker,

and some of the things that they've implemented and everything from challenges to what exercises they would eliminate, what exercises they would. For us to reward, like, all those things. Yeah, and I did win in a lot more detail there. I think it's like, it's a fire hose right now. Like if I was to like shoot off the exact program I'd write for you, I I have to sit down for a while

and really kind of draw it up. But I think that that's a great episode to listen to. Yeah, one of the challenges with young athletes like that is you have some exercises that are very valuable, but there's a long period of time where you have to learn how to do the exercise properly before you can really derive lots of benefit. So some exercises that you can do now

that a lot of your athletes might be able to within a week or two perform properly. Like rather than doing like for example a traditional deadlift, you can use a trap bar. Much, much lower skill, still lots of carryover, sled work. Most people can push a sled, a heavy sled. Doesn't require as much skill as like a barbell squat.

Split stance exercises like walking lunges, less as much skill as like a barbell squat, split stance exercises like walking lunges, less skilled, and let's say a barbell squat, for example. So those might, you know, those might, maybe the exercises you focus on just cause you only have a few months, and it may take two months just to get your freshman to be able to perform a barbell squat properly,

and you have three weeks left to build strength on it, whereas you could be doing like walking lunges or sled, and you could start to progress them with strength, you know, after the first week or so. So I love landmine stuff too. I don't know if you guys have access to a landmine or not, but for baseball players, the rotational strength, anti-rotation benefits that you get from a landmine.

And it's pretty easy to teach in comparison to some like a snatch or a power claim or something like that. So, and you know, three days a week is great. Here's the other side of it though, by the way. You mentioned how small the guy is already wanting increased strength. They gotta eat more. Yeah.

You gotta really focus on getting them to eat more. And with kids, it could be really tough. One of my, I've always had a lot of success with helping them make shakes. So like, here's a protein powder, put it with some whole milk, add some peanut butter and some strawberries, and I want you all to drink this twice a day,

you know, or something like that, right? That really helps with the calories, but don't eat less, just add these shakes on top of, you know, what you're currently doing. That could help. Magic Spoon Serial, okay? With the company we work with, kids could help. Magic Spoon Serial, okay? It's a company we work with. Kids love that.

Justin for a while there was using them as giveaways when the kids would do something great. He would use a buy. They would all clamor for it. And it's, okay, why? They all like cereal, but it's a high protein cereal. So it gives them way protein and good advice. I don't know any teenage boys

that don't like teeth cereal three times a day, right? So I would be shakes and foods like that, and I'd say, because you're dealing with a hundred pound kid, they're gonna build strengths. Like you want to, I mean, look, and I tell you what, at that age, in a three month period, you could add 10 pounds of good muscle in a three month period,

but it's gotta come from calories. It's gotta come from calories and strength training. If they don't eat that food, they'll get stronger, but the muscle's not going to come on. That's such an excellent point. Getting good at a couple good core lifts and making sure they're eating properly, putting them on. I mean, that's the majority of what, yeah, you're going to receive in terms of like their progress. Yeah, and that's really been what we've been trying to work on the most is just mastering the ones that move the needle the most. And so those five to seven core lifts, getting them really proficient in that, focusing

on eating and then recovery. And so in between in the days, we do skills, but also we do more mobility focused type days. And this is also why I mentioned like mass reforms because we structured that in there. So it does hit all those joints nicely and it also gets that multi-planner movement started. So that way, they're able to react and respond and have that kind of stability

that's gonna help them even perform better. On top of this new strength and this new weight that they're hopefully gonna gain some weight out of this as well. Yeah, but you know, you can literally write up like a recipe, you know, a mass gaining recipe, shake recipe. You have a vegan option and on vegan option, hand him to the kids.

All right, guys, over the next three months, I want all of you to have two of these a day on top of your meals. And you're going to pack on some muscle. It's got to be very simple when you're doing that. Is that a popular thing? Vegan pop vegan baseball high school players. You know what? We're going to 20. Tell me you don't have. to 20 you don't have a bunch of big baseball players. It's 2022 like I'm just trying to cover all the bases here and I mean no pun intended.

We're lucky if they don't show up being Wendy's or something like that. Yeah, yeah. But you never know you get some kid I can't have milk. All right that's fine. So, but yeah you give him a recipe here. Have this twice a day guys. This is part of your you know know, this is your deal. And then stay on top of it.

Do you have your shakes? And then, you know, like, you know, four exercises, three days a week. You got to cover it. Low skill ones though, I want to stress that because when I've trained 14, 15, 16 year olds, it's like, you know, and if I had them for a long time, I would spend a long time teaching them.

Justin and Joe cover that in the episode really well. In fact, we haven't even touched on it. It's something that they did a lot of that you should incorporate as isometrics. Especially when you're training in a group setting, right? You got 10, 15, 20 guys at once. You know, Joe and him were talking about how, like Joe DeFranco claims that his favorite exercise

is like a static lunge. Just putting them all in a lunge position. Then that way it allows you as a coach to walk around and address posture, address knee, and just, and then he says, you get a lot of great strength carry over just from isometric holds with their body weight. And so, yeah, they talk a little,

make sure you list that episode. I think it's a very valuable episode on the things the pitfalls that they talk about. And I mean, I learned a lot listening, and I've been hanging out with Justin for almost 15 years and still learning something from. Yeah. We would a lot better depth there Yeah, this is kind of like a snippet. Yeah, if you don't have mass performance, we'll send that to you okay Brian Okay, great and you said something about the priming movements before the work

And I think that's really important because their warmups are not the best Yeah, so I think that would help I didn't know if there was was anything specific that I could just, like you said, just a few of them to get them used to doing it, not overloading them with too much information, but just a few key ones that hit on. I think those, and you could do this right away by just going on are the free webinars that Adam and I both did, but the one specifically that I did is our compass tests. And so they're very basic. So it's just right, you can do this with the whole team

and have them up against a wall. And they do a wall press first, and you can kind of walk around and see where everybody's at in terms of their ability. Can they touch their elbows all the way to the wall while also drawing in their stomach and not having this crazy rib flare, you can look at all these things that are happening

in terms of imbalances and dysfunction. So that's a good one to do with the whole team and then the windmill and then also the squat test as well. Like I'll do the squat test and I'll have them sit down in that squat and just see where I'm at. Like, because a lot of kids will, you know, raise their heels, like their bodies, like they can't even maintain that position.

And, you know, it also allows you by, like what Adam was saying in terms with the isometric part of it, like I just slow things down the cadence a lot in the beginning so I can walk around and I can kind of like just little cues and just some physical feedback to kind of show them where they should be.

And then also when they keep practicing this before the workouts, they get better at it. And it just puts them in better posture and it gets their muscles firing a bit more effectively that way. Yeah, so it's maps primewebinar.com. Okay. And you'll learn that there. Excellent. Thank you.

Thanks for calling. Cool. Appreciate it. Yeah, thanks a lot. Appreciate all your help. And you'll learn that there. Excellent. Thank you. Thanks for calling in. Yeah, thanks a lot. Appreciate all your help. Thank you. Yeah, good luck, man. Thanks. Yeah, I wanted to emphasize that the calories thing because I don't know, you work with like teenage kids.

No, it's such a great point because they could be, they could be doing all of these lifts, trying to build some muscle strength, but if they're under eating calories, under eating protein, you're gonna get very little from them. Maybe they'll adapt to the skill set of the exercise, but they're not gonna build good muscle, strength, and power from that, so it's such a good plan.

There was a program that was going around online that all these kids, these teenage boys were like, oh my god, this works so well. It was called Go Mad. Have you guys heard of this? Go Mad. Galen of Milk a Day. Yeah. She yeah, wonder why they gained so much stuff

is doing that. It was because it literally told people milk a day. Yeah. Yeah. G.I. wonder why they gained so much. He's doing that. It was because it literally told people to drink a gallon of whole milk every single day. And you take a bunch of kids like this and you just, you throw some calories out there and have them lift. Songs that don't hurt themselves. Yeah. It's like prime, they're prime to build muscle.

Our next caller is Vadim from New York. Vadim, what's happening, man? How can we help you? Um, hello. Um, I had a question, um, regarding, um, I was recently running low on time and I've read this idea of trying to run like a full body routine just when you're low on time with just a low bar of squat, inclined bench press and a supinated bent over barbell roll. For like when you're short on time, I'm just wondering if that's even a good idea.

Um, long, uh, do you, do you want me to stop like leave it as a short term question or just give you the long term? Well, the, the, the, the short, the short answer to that is that's awesome. That's a, that's a great, great, if I have 15 minutes, those are great, great choice. That's a great choice. So, uh, so there's that answer. Yeah, I just Yeah, I tried something like this before and I also tried doing like the powerlifting three moves, but I noticed what the powerlifting is that my little back after some time, my back, it's so trashed that I'm like, uh, at least some changes here, you know, That's where I kind of tried the belt over row. And I had good results after like my deadlift went up before. And the only thing that I've seen that like when I'm low

on time that kind of didn't really go up with it was the dip, the low basically the lower chest with the incline. I guess it hits the shoulders quite a bit on the upper pack a lot, but I guess the lower pack doesn't get hit as hard, but I'm like, the bench press still went up. So I'm like, technically speaking, this should be okay for when you're short on time. Yeah, no, that's kind of the question. Yeah, no, there's nothing wrong with it. Those are three, it's a three exercise combination. That's great. No, the one would be like squats, dips, and pull-ups would be another one.

I mean, you basically pick, you know, three movements that cover everything. You're back probably got trashed before, because you squatted and deadlifted in the same workout. And that's usually not a good idea for most people. It's just a lot on the lower back for most people. So I don't typically like to squat and deadlift in the same workout. If I squat, I don't deadlift, if I deadlift, I don't squat.

So what you might wanna do next time is instead of squatting, do a deadlift and then do two other exercises. You know, you could do something like that. But a lower body, a push, and a pulling movement is a great, a great simple short workout. What would you recommend in terms of supplementing it? Like today, I actually, I seem to have some more time

on planet to deadlift and dip in a chin up, maybe throw some flat raises, or what would you like to do? If you're gonna be running this short term, or what would you want to throw into overhead press overhead press some kind of overhead press yeah absolutely okay and then if you have even more time go ahead good I'm not if you haven't I'm not safe and if you have even more time I'll throw in a core exercise maybe like a plank or something at the end okay in terms of I am planning to try to run the powerlifting program that you guys have and the strong man Both of them I just I kind of have it to do this to try to sometimes try to actually power lift and see where where I get the numbers in

What would you recommend in terms of to getting better numbers in the powerless should I try to do the strong man first Run that program and then finalize in the power lift or do the alternatives. If it's very specific to the power lifting lifts, power lift is going to do the best. If the goal is general overall muscle and strength, then I would go power lift and strong or strong and power lift really doesn't make a big difference. But if your main goal is the power lifting lifts, maps power lifted, I mean, that's what that program was designed for. Yeah, I have both of the programs. I was just thinking, I know I'm going to have a time where I'm going

to have more time and I want to devote to one and both of them basically because I love both of them. The idea, and I was wondering, should I try to do the powerlifting first to kind of get the core really strong and then do the powerlifting program and then go into a meet or does the power lift the strongman program won't really affect much, like in terms of boosting the powerless. I see. Okay, if you have a meat, then you want to do power lift up to the meat. Yeah, it's designed to peak you. Yeah, so if you're, let's say, more practice with it the better. Yeah, so let's say six months from now, you have a meat set up, then I would go strong, and then I would end in power lift. Basically, you want to end

power lift before the meat, because that's going to give you the most strength specific skill. And if you have plenty of time, and we're not on a time, there's nothing wrong with going power lift strong, and then sign up for a power lift meat and then follow power lift into the meat. You get great results from that.

But do you think, so basically run as much, but do you think that there'll be any carry-overs from the strongmen training? Yeah, absolutely. Yeah that there'll be any carriers from the strung? Yeah, yeah, they'll be carry over. But what what Sal saying is when you said a meat, the powerlift is literally designed to peak you at a meat. So if I was, yeah, so if you had it, like if you'd gave me a date on your meat, we would take powerlift and back it out. I think it's a, how many weeks is the program total? Was it powerlift? Yeah, is it 10, 11? No, I think it was either 12 to 14. That's okay. So it's like, so however many weeks how many weeks is a program total? Is it power lift? Yeah, is it 1011? No, I think it was either 12 to 14. So however many weeks power lift is, I would literally that we would follow that leading up to that. And now if you had more time than that, then we could do like strong

before because there are some carryovers that you'll get from strong that is going to help you with power lift and then go into power lift before you're meet. What about in terms of like if I'm running right now at these three exercises since the blow on time, you know, do like I know that I try to just still do like 90 90 to make sure my hips are decently. Do you do recommend me trying to go through some drills like mobility just to make sure if I'm going to go back to back with these should I try to try to get like maps prime yeah maps performance in the middle of it or do you think the strong man will hit multiple of the angles enough that my joint should still be decent. I mean you're the good part about yeah the good part about prime is that you learn kind of where you need to focus the most and

so that's where you kind of develop your routine before every workout. So that's always gonna be beneficial for you to carry into any of those programs. So because I have prime programs, so basically try to find where my weak points and try to still do them right now to just to keep them mobility as much as possible. And it works with any programs.

And also keep in mind that when you do, it doesn't always have to be during your, you're, you know, you have 15 minutes you say, maybe sometimes to lift, you can, you can do those priming exercises and those mobility drills that are from that, you know, at home, what, in front of the TV in your bedroom,

like, you know, those are, those are things that you're working on getting a better connection and working on like overall posture or joint health. It doesn't hurt to do that multiple times a day whenever you have free time. It doesn't, now ideally of course, you would like to do that to prime and set up before you go into a workout,

every time you work out, but it doesn't mean you can't do it in addition to that outside of that too. That makes sense. Thanks for coming in, but yeah. Yeah, by the way, I just wanna thank you for taking the call and you guys are doing an amazing job. I love how you guys give advice that's actually application to every day person.

Because I look at the training, like, okay, I can't do a full on bodybuilding program all the time. It's like I just don't got time for that, but like the practical examples you guys do is just amazing. I love it. Oh, I appreciate it. Thank you very much, man. Thanks for calling in. Yep, have a great time. Yeah, when a lot of people Don't know this is I know we've talked about this before but it's important to reiterate that if you have a specific Strength goal in other words, I want to get strong at this specific movement A lot of strength has to do with the skill of that move, right? So if I want to get good at squats

We got a squat right and now you could do lots of exercises that'll strengthen your quads, your hamstrings, or glutes, your core, all which are involved in a squat. But because strength, it's so much of strength as a skill, practicing that specific movement is going to give you the greatest carryover. So, you know, yes, about the powerlifting. Yes, strong is going to have some carryover and it's good because the movements are different.

So it'll avoid any pitfalls or injuries or whatever, but powerlift is specifically for powerlifting. Nothing's going to make you stronger at those powerlifting lifts than powerlifting. Yeah, developing that skill takes a lot of practice. So you want to get to it as much as possible. I think you just, I think it's set what I got from it was one day, you know, one day, no time frame, one day I want to do a powerlifting meet.

I want to get good at these correlations. Yeah, what should I do? And we'll using strong assist or help me towards that overall goal. Yeah, sure. I mean, if you got nine months, a year, two years from now, down the road, then I absolutely would interrupt my, you know, you know, maps powerlift with strong. I think that would compliment it really well to if you're, you know,

you got a year of time, but if you got 12 weeks and you're thinking about doing a power of meat, then nothing's going to be better than doing the power lift. All right. Our next caller is Michael from Colorado, originally from Canada. What's up, Michael? How can we help you? Hey guys, how's it going? Good man. How you doing? Good, I think, just first off, just want to thank you guys for all the work you do since they discovered your podcast, made some crazy gains and just loving it, loving the banter back and forth as well. So, I'm going to give you guys just a little background. I've been lifting regularly for 20 plus years,

but for most of those years, I was playing competitive squash and running a lot. So I was leaning in shape, but probably lacking a lot of muscle since discovering your podcast, which coincided with COVID, wasn't able to play squash, started going to just the basement and working out and hitting the weights a bit more. Long story short, packed on a lot of muscle, fell in love with the deadlift and just want to take it to the next level. So, I've completed an anabolic, I've completed strong, I am heading into phase 3 of aesthetic and kind of wanting to focus more on the bar and less on the scale and Just wondering what your thoughts are on cleans as a way of a

Helping out my deadlift and be Something it in for shrugs because now you guys seem to love shrugs as a trap development And I'm getting a little tired of it and just wondering if you guys can maybe give me an alternative to Get the traps going. Well, it's always having to shrug tired of it and just wondering if you guys can maybe give me an alternative to get the traps going. Well, it's always having the shrugs. It's sad, dude. The shrugs are a low skill way of strengthening the shoulder girdle, but cleans are an amazing exercise.

It's like one of my favorite exercises. The only problem is it's a very high skill exercise. It's a speed type movement. So like, hand cleansed. Hand cleansed would be awesome for trap development. It's a speed type movement. So like, hand cleans, hand cleans that would be awesome for for trapped belt. Yeah. And I, and I, and you got to practice with really lightweight and perfect the technique and the skill of it. Cause your tendency may be, most people when they try and do a hand clean the first few times, they're used to lifting weights. And so it looks like a reverse

curl or like a, like they're doing a lift. It's a very coordinated kind of fast movement and I would start with the bar or lighter and just perfect the skill and don't go to fatigue, just perfect the skill of it. And as you get better with it, then you can add weight. But I mean, for upper back development, it's gotta be one of the best exercises that's known to me. It's just a high skill one.

That's why I don't necessarily recommend it unless somebody has the patience and the time to learn it. The one thing I would ask you, because you look like you're about our age or close to, and it sounds like you skipped performance, which a lot of people do. How's your mobility, joints, how do you feel? That would be my only concern

is making sure you're addressing that stuff. So because I played squash and played hockey, all growing up, I do have pretty good mobility. I still play tennis and I find that, like I still, I have performance, I got the RGB bundle. And I've been working it in, just listening to your podcast.

I've been working it in on either a trigger session days for anabolic or on, I forget what the call for aesthetic, but on the off days, I've been working in some mobility exercises. Oh, good. Oh, that's perfect. I love that. Okay. Cool. So as long as you're doing that, that would be my one concern. But I love a full clean is very technical. I never got good at doing a full clean. I look really awkward. I look like a bodybuilder trying to do it. But hand cleans, I never got good at doing a full clean. I look really awkward. I look like a bodybuilder trying to do it. But hand cleans, I got pretty good at it.

And I loved hand cleans. Hand cleans, blue, my shoulders, my upper back, my traps, everything up. So it was a great movement to add to the arsenal. So I love that idea. Am I right in the sense that like I found doing aesthetic and Phase One, the Romanian death lifts really helped out my death lift going from day one to day two.

Am I right in the sense that I probably shouldn't do if I'm going to incorporate cleans, don't do it on a day when I'm death lifting and will it help the death lift as well? Because right now I'm in the low 300s for that when I'm doing it by 5. I'd love to get it up to 400. Really push it and that's why I'm asking any sort of hacks that I can get it. So a full clean wood, a full clean is going to help carry over the deadlift but a full clean is a hand clean is not going to help that much with the deadlift. You could try, you know, if you got your squat to go up and you practice the hand cleans,

don't be surprised if your deadlift goes up a little bit because they both have some carry over. But I mean, it's okay, unless you're gonna compete in a powerlifting competition, there's nothing wrong with not doing a deadlift in replacing it with a hand clean for a while and getting good at that and then going back to a deadlift. So if you wanna get a good dead,

I don't know if you've gone on a kick for a while, one of the biggest and then going back to a deadlift. So if you want to get a good dead, like I don't know if you've gone on a kick for a while, one of the biggest things that I saw helped my deadlift, this is back when I was trying to chase Sal, was getting into heavy single leg deadlifts with dumbbells. Just that stability component and like really trying to progress with it. If you go back far enough on my Instagram, you could see me doing some stuff where I jump off the ground and then balance on one leg and then I was lifting a hundred pound dumbbells. That hips stability and strength and control that I got from doing that.

Oh my God. And then when I went back to both feet on the ground and deadlifting, I felt so stable and explosive. Like that was the best I ever felt when I was trying to get my deadlift strength up. So that's just a small tip for me. To your power clean. So in mass performance, we actually have

high poles in their program. In a lot of times, if people do have the work ahead of time, so they're a bit proficient in power cleans, we just replace those. So that's that's one where we actually have programmed areas where you could implement it rather easily. But hand cleanser going to be the easiest one for you to probably get a good handle on that quicker than you would from the floor. But yeah, in terms of the carryover for dead lifts, like, I mean, we did that. We didn't even deadlift at all.

When I was training for football and we was going through athletics. So it definitely had a bit of carryover, but like dead lifts itself takes its own focus completely. Sounds good. All right, man. The Hain Clean thing, I love that for the trap question. That's how I, that's why I was answering that originally. So I think for like blowing your traps up and up or back, but I think for, for the, if you want a good deadlift,

then there's other things to do, I think. You know what you could do? You could do a snatch grip deadlift and you could do a hang clean in the same day. Snatch grip deadlift is so low, you're not going to go super heavy. It's a totally different feel. It's in map strong. I love map strong and the hang, yeah, the snatch grip deadlift was. You could try that.

That's the thing. There was no shrugs in strong. I don't think my traps got bigger than Doing that. Well, yeah, I mean all this is a bunch in anable you can go snatch grit So let's say for the if the program calls for four sets of deadlift You could do like two sets of snatch grip deadlift and one set of hang clean or two sets of hang cleans That'd be a good a good little combination Okay, there's nothing like that in the max power lift. No, no,

max power lift is very focused on deadlift, bench and swap. Very dead. Yeah, there's no, there's no, everything. A limbic compliment set. There's no explosive Olympic type lifts and it's literally to prepare somebody for a meat. You could, you could literally follow that right into a powerlifting meat. That's why we wrote it. Okay. All right, man, thanks for calling him. Michael, I appreciate it. Yeah, keep us Okay. All right, man. Thanks for calling him, Michael. I appreciate it. Yeah, keep us posted, man. All right, thanks guys. Appreciate it.

Take it easy. Oh, the shrug question. That one pops up a lot. You do get that, huh? You know, it's really what it's, you got to strengthen the shoulder girdle and I'm thinking about, you know, the average person and, you know,

getting them good at strengthening that area and it's a very low skill exercise. Most people can shrug, but there's a lot of better exercises for the traps than shrugs. They just require more skill. Yeah, I agree. Yeah, so, but I mean, he had some really good questions. It's just, again, when it comes to being strong in a specific lift, it's always got to be

that lift. Well, I misunderstood him originally. I thought he was complaining about the shrugs and so he wanted other exercises that were for the traps. And so that's where the whole hang clean comment came from me. Just trying to wrap my brain around that too. But then when he was like, will that help my deadlift? And I was like, oh, he's thinking like a full clean

and thinking that that explosiveness from the floor is gonna really carry over the deadlift. Not so much, grinding strength versus speed explosiveness. You'll get maybe get some. Oh yeah, yeah, it's gonna help with the initial takeoff from the floor, rightiveness. You'll get maybe get some. Oh yeah, it's going to help with the initial takeoff from the floor, right? So you'll get a little bit of that. But I think the second suggestion I gave him

would be way better advice. If you haven't done single leg heavy deadlifts with dumbbells and got really good at that, that going back to then, you know, bilateral both feet on the ground deadlift. Isometric work, I mean, farmer carries will be a great addition to that as well. I mean, it sounds like he hasn't gone through performance

and he should go through performance. Yeah. Our next caller is Jonathan from New Jersey. What's up, Jonathan? How can we help you? Hey, what's going on, guys? Hey, what's up? What's happening?

Not much is here. First of all, thank you for taking my question. I appreciate you guys. Hey, what's up? Not much just here. First of all, thank you for taking my my question. I appreciate you guys. You guys are like my pre workout when it comes to life. I watch you guys a lot. So I appreciate this a lot. Awesome. That's great. So basically my question is I know you guys talk about squats a lot. I haven't heard you hear anything about low bar squatting. I low bar squat a lot. I got into it a lot before anything about low bar squatting. I low bar squat a lot.

I got into it a lot before he did high bar squatting. So basically my question is, for low bar squatting, how do I help to wait and how do I relieve the pain because I can choose to get a risk pain, reflection. And my second part of the question is, I also deadlift and both are hip dominant. So does it make sense to do both or to leave or to do one and leave the other one out? Yeah, I would look at two things.

I would look at thoracic and shoulder mobility because that's what's going to help you grab the bar better. And I would look at ankle mobility because that's probably why you go so you like to favor low bar. By the way, low bar, high bar, they're both great. I really don't care if one, if a person does one or the other. Ideally, you'd want to be able to practice both of them. Obviously, one's a little more upright.

The other one, you're gonna bend over a little bit more. Are you tall? I'll tell you. Nah, I'm only five seven. Oh, and you low bar, too. Okay. What about most, most like taller guys love low bar. I mean, I love low bar because I'll tall

long a levers I have have so it's much easier Was that how you were taught or did that just feel more natural? I never was taught squatting so I can kind of relate where Adam came in when I first got to Listing I was never a leg guy If I did do legs, it was like the leg extensions and And that's really it and some type of squat, but I never really got into squatting. As I got older, I started getting to squatting a line and videos, I got into like powerlifting and lifting to the highways

and I started watching videos from powerlifters to squat university, starting strings to get my squat up or just to learn it. And then from there, I just kept doing the reps and then doing low weight. And then from there, I just kept doing the reps and then doing low weight. And then from there, just kept going up and up. Yeah, you know, you could try to Jonathan. Do you go to a gym or do you work at home?

I go to a gym. If they have a safety squat bar, I mean, that's a great way to do a high bar squat. And it's easier to get into position than a traditional barbell. And you can practice that. That'll keep you upright and give you kind of that high bar feel. It's a little more quad dominant.

I would say makes it up a little bit, but really the question you had about the wrist is, you got to work more on your thoracic and shoulder mobility. Do you have maps prime or maps prime pro? All press. No, actually, it's funny to say that because when I first got into low bar, I actually had, um, because I got into, uh, CrossFit, um, CrossFit kind of messed me up in a sense where, out before that was perfectly fine after the CrossFit and a lot of squatting, overhead squatting, um, I developed a bad hip impension, or a bad hip pain. Um, it wasn't for you guys. You actually guys taught me about the frog, um, the frog stretch. And I've been doing it it every day and I alleviated that and that's one of the other reasons why I did a low

Bark is for that for low bar. It helps you help me get into a lower up bigger death than high bars So I do a lot of mobility work Maybe not as much as I should be but I try to get as much frog-freshing, you know Pigeons anything I can can to alleviate that pain. I do a lot of ankle mobility as well. And when it comes to shoulders, I do have a shoulder arm. I've heard my shoulder a long time ago from being in a military, but I still do shoulder breakers whenever I can to try to alleviate that as well.

Well, I'm going to send you, I'm going to you maps prime, and I want you to do the wall press. Yes, that's a money one. Before I squat always, especially if I'm gonna do low bar, zone one, the wall press that Sal's talking about is money. And what's cool about it is, like, go get under the bar without doing it. First, go right into your workouts, you can feel where you're at, and then go do it,

and then come back and you'll see a difference, and you'll feel relief on your wrist and your shoulders right away. We'll send that over to you. Oh man, I appreciate it. You got it, man. Thanks for calling in. Thank you guys.

I got it on the other side. Boy, that's weird, huh? Crossfit got him hurt. That's too much to say. Let's try some hard on the say something. So, okay. We've made it almost a couple of weeks without a jab. I know, I was trying to learn how to say something so. Okay, we've made it almost a couple of weeks without a jam. Yeah, you know, I don't, when people talk about, you know, high bar, low bar, I mean, it's,

I think it's great to practice both. It's not a huge difference stuff. You like one versus yeah, there's not that big, especially if you do, look, I like low bar, and then I do front squats. I do both. I do both. I think there's, I couldn't do high bar early on. So high bar, I could not get, like you're saying, I couldn't get the depth before, but that was a lot to do with my hips and ankles. Once I address my hips and ankles got really good. Especially ankles for me.

Yeah, so I actually really like, I mean, I think it's more difficult to get in a high bar deep squat than it is a low bar. Like you obviously have a little bit of advantage when you have a low bar to get down and do a deeper squat. So I like that you mentioned the safety bar because like it just provides that like kind of, I don't know, it's somewhere in the middle

where you do get, especially if like mobility is a limitation, like it helps to kind of at least get that, you know, anterior kind of driven type of squat as well. Yeah, that plus the front squat. But you definitely know why. I mean, he said he's got a shoulder issue. Yeah, that's why he's not, he's not able to retract all the way. Like you said, thoracic mobility and shoulder mobility. And he's feeling in and is risked because his wrists are getting cranked on.

Yeah, they're going to compensate. But it has to do with his shoulders not being able to get all the way back. Once he gets that, you know, prime that, he'll feel different the first time he does it. Totally. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal.

You can also find all of us on social media. So Justin is on Instagram at MindPump. Justin, Adam is on Instagram at MindPump.at. I mean, you can find me on Twitter at MindPump.al. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, on Twitter at MindPumpSouth. Maps Esthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB

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