Mind Pump: Raw Fitness Truth - 1891: Ways to Troubleshoot an Unusual Body Fat Increase, the Best Foot Position for Squats & Deadlifts, Maximizing Strength & Muscle Using a Suspension Trainer & More (Listener Live Coaching)

Episode Date: August 31, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. 1891: Ways to Troubleshoot an Unusual Body Fat Increase, the Best Foot Position for Squats & Deadlifts, Maximizing Strength & Muscle Using a Suspension Trainer & More (Listener Live Coaching) Mind Pump Fit Tip: Here’s a long-term consistency-building hack. A little bit done every day is MORE EFFECTIVE than a lot done infrequently.  (3:18) Organifi protein powder passes the baby taste test. (26:33) Adam’s Concours weekend. (31:50) Seed is in a class of their own. (47:08) Revisiting the study about artificial sweeteners on human glucose tolerance. (50:04) Something out of a dark comedy. (51:43) #ListenerLive question #1 - Is it normal to suddenly gain body fat during a specific phase of MAPS Aesthetic? (59:06) #ListenerLive question #2 - If you were to follow someone as they completed program by program, what metrics would you track and why? (1:13:16) #ListenerLive question #3 - Can you shed some light on the best foot positioning for squats or deadlifts? (1:24:02) #ListenerLive question #4 - What benefits can I expect from a suspension trainer, and how should I incorporate it into my training long term? Should I just do just this or should I add in some bands and/or weights? (1:31:11) 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 Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first month’s supply of Seed’s DS-01™ Daily Synbiotic** August Special: MAPS STARTER value $97 or PRIME PRO BUNDLE value $197 you get it for HALF OFF!!! **Promo Code AUGUST50 at checkout** Mind Pump #1890: How To Get Jacked In 20 Minutes A Day Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Speed meets style in Monterey at Concours d'Elegance Dodge unveils Charger EV concept that is faster and louder than a Hellcat McLaren Artura TRANS AM WORLDWIDE UNVEILS MODERN CHEVROLET CHEVELLE WITH 1,500 HP 20 Best Probiotics for Constipation in 2022 Seed Health Launches Gut-Brain Development Program with Axial Therapeutics To Translate Caltech Research into Probiotic Innovations for Neuropsychiatric Health Mind Pump #1022: Raja Dhir- The Truth About Probiotics Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #1142: Nine Signs You Are Overtraining How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – Mind Pump TV Cole Chase-Cochrane - Mind Pump Private Forum Post MAPS Suspension Training MP Holistic Health Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Raja (@wildraja) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Dr. Stephen Cabral (@stephencabral) 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. You just found the world's number one fitness health and entertainment podcast. This is Mind Pupp, right? In today's episode, we answered live, callers questions, but this was after a 54-minute introductory conversation. We were talked about

current events, studies, fitness, our lives, and much more. By the way, you could check the show notes for timestamps. Fast forward to your favorite part. Also, if you want to be on a show like this one where you can ask this question on air, email it to live at minepumpmedia.com. Now, this episode is brought to you by some sponsors.

The first one is Organify. This is a company that makes plant-based organic supplements for health and performance. They have this amazing plant-based protein powder. Tastes great. It's great for those of you that have digestive issues with dairy, for example. They also have a green juice to help you get more greens in your diet, a red juice for energy, a gold juice to help you relax at night. All natural, all organic, great stuff.

Go check this company out. Head over to organifi.com, that's ORGANIFI.com. Forward slash mine pump and then use a code mine pump for 20% off. Now this episode is also brought to you by Seed. This is the world's best probiotic by far. It's a probiotic that actually works and it works for everybody I've referred them to. Okay, so I've used probiotic my far. It's a probiotic that actually works, and it works for everybody I've referred them to.

Okay, so I've used probiotics my whole life. Seed is in its class of its own. They are the ones writing the book on probiotics and how they affect the body. You gotta try it out to understand what I'm talking about. Head over to seed.com, forward slash, mind pump and then use the code mind pump

and get 20% off your first month of seeds daily symbiotic Product also we have one day left for the sale this month So it's map starter the introductory strength training program 50% off one day left for that sale and the prime bundle This includes maps prime maps prime pro for correctional exercise and mobility, 50% off. That's also gonna be ending in the next 24 hours, okay? So if you wanna take advantage of this, before it's gone, go to mapsfitinusproducts.com

and then use the code August 50 for the 50% off discount, all right? Here comes the show. Yeah! Teacher time! And it's t-shirt time! No! Shit, Doug, you know it's T-shirt time! Duh! Shit, duh. You know it's my favorite time of the week.

This week we have two winners, one from Apple Podcasts, one from Facebook. The Apple Podcasts winner is Red Hood Quinn. And for Facebook, we have Brian Ashworth. Both of you are winners, and the name I just read to iTunes at MindPupMedia.com, include your shirt size,

and your shipping address, and we'll get that shirt right out to you. Here's a long-term consistency building hack. A little bit done every day is more effective than a lot done infrequently. So I want to talk a little bit about a way to build the habit of exercise or the behavior of exercise. So there's been studies that have been coming out showing that working out a little bit every day is more effective than working out a lot less frequently, even if the total volume is controlled for, in other words, same volume, but the daily frequent dose has seemed to be more effective.

Besides that, I think there's a more important factor than the one I'm touching on is, those daily frequent exposures or behaviors tend to build consistency over time faster than the occasional longer. You know, for sure. You know, it's a big habit, so to that approach. It totally is. So it's like, instead of doing like, you know,

two, you know, one hour workout today, you do like 15 minutes or 20 minutes a day, you know, I didn't do the math here, but let's just say they added up to the same amount of time. That daily exposure, that daily use tends to build a habit and we've all experienced this. How many times have you heard a client say something like, oh man, I'm, you know, once I'm in the rhythm, it's hard to break it. Or then they go on vacation like, oh, it's hard to get back on, back on track, once I stopped, you know, type of deal. But the problem is, yeah, we always revert back to where we were instead of just like

introducing these, these smaller doses of that same type of stimulus. It's so much, it's so much more of an effective approach is because of how human behavior, we just, the more we can like create opportunities with as less big barriers to kind of jump over, it's like we can just kind of reduce that a bit and then build off of that momentum that we start. Why do you think this is less obvious in the fitness space? Because when you think about that for anything else,

that's kind of how we do it, right? Like you wouldn't learn a subject where you go like, hey, you know, cram really hard for, you know, an hour or two hours straight, or you can every day read 10 to 15 minutes on the subject. Like I feel like we know this in all other pursuits when it comes to like knowledge or learning something. Like knowledge or learning something, why is it not communicated that way in fitness?

Why do you think that is? Because I think, well, there's a couple of reasons, but even to touch on what you're saying, the pharmaceutical industry's known this for a long time. There are medicines that you can take infrequently, like one pill a month or once a week, and pharmaceutical companies actually have to figure out how to make smaller daily doses because people are less consistent

They're more consistent when they can take something every day like birth control, right? Birth control the original birth or I shouldn't say original But some of the older birth controls actually had placebo pills In there because women were more likely to be consistent when they would take a pill every day So instead of saying don't take it for seven days take take one every day, seven of them are fake every week or whatever, right? So to what you're saying, Adam, I think it's because we falsely believe

that the perceived challenge and intensity and sweat and pain, that perception is what makes the workout effective when it's not, because if I do 20 minutes a day of exercise, that's 140 minutes of exercise a week. I could do that in two workouts, right? I could do two, one hour and 10 minute, hard workouts, or I could do 20 minutes a day, and if everything's the same, theoretically,

everything's the same, but the two, one hour, and 10 minute workouts can feel harder. I'm gonna sweat more, so I'm gonna leave thinking, oh, that was more effective. Now we actually have studies showing that, not only is it not more effective, it actually might be more effective to do the smaller doses daily,

but then when it comes to behavior building, like a little bit every day, it happens much faster, you practice every single day. It becomes a part of your day, and it's also easier to find 20 minutes a day for most people than it is to find an hour and 10 minutes twice a week, and there's good. I think there's a lot of your day and it's also easier to find 20 minutes a day for most people than it is to find an hour and 10 minutes twice a week. I think there's a lot of misconception when people get back into it that like it's going

to, you're going to get there quicker by doing more and like extending the time you're there to be able to then get closer to your goal and get, shit all this weight. It's just like massive race to do as much as possible, in a short amount of time as you can. It's like a harder psychologically to kind of structure that and be consistent with like, I think it's mainly a mental hurdle more than anything to get into that mindset.

Yeah, I feel like we've glorified the martyr totally for so long. It's more to do with that. Like it's just this idea of like the more you punish yourself, the better it is, the more results that you're going to get. And so obviously, if you only have 10 or 15 minutes, you're not going to really be able to punish yourself the same way that you could think it's less effective. You do. And you know, it's funny.

Okay. So and to be honest, like if you're trying to build stamina endurance, yes, you're going to need to have, you're going to need to do longer grueling workouts because you have to put, you have to get your body to point where you're training endurance. But when we're talking about building strength, building muscles, speeding up your metabolism, which burns body fat more effectively. We've done a million podcasts on this. So I'm not going to get too deep into that. That endurance factor, you don't need to work on that. Not only that, but a point that I'm going to add to that, that I, the average person I don't think realizes that building muscle and burning body fat is a very, very slow

process. And difficult challenging. Building stamina is really easy. You literally, where your diet doesn't need to be in check the same way for building muscle or the way you, in order to build muscle and body fat, your diet and your calorie deficit or surplus has to be in check. That doesn't, you don't necessarily need that for stamina. You also, your body adapts to cardiovascular training really quick. You can, you can improve your VO2

max like in a week's time. You're not going to go build a physique in one week of training. So the idea that we structure any of our training heavily focused in that area has always been odd to me. It's like, I cannot train any cardiovascular training for weeks and then ramp it up in one week's time and make huge leaps and bounds on my stamina and endurance. In one week's time, that's why when you see kids when they play sports, they all have this hell week or a week before sports even start.

Like, they don't, you know, of course, the coaches encourage strength training and staying somewhat in shape through the year, but they literally wait. It's like, okay, we're getting ready to start to see that in Justin knows is going through this. Like they only give them a couple of weeks to really ramp up and you and only normally like one real hard week focused on building that stamina during. So then they're ready to play a game. So it's like you, you can really attack that pretty quick, but when it comes to building muscle or sustaining a

physique that is low in body fat percentage, I mean that is more about consistency and discipline and programming and yeah, and it speaks to the behavioral aspect that I think is so important. Look, here's a deal like when we're talking about the average person the average person is interested in getting leaner Like when we're talking about the average person, the average person's interested in getting leaner, having a faster metabolism, right? Cause that makes it easier to live a regular life, cause we're surrounded by food. We're not active naturally.

So a fast metabolism on its own is beneficial. We also have busy lifestyles and you know, it's, you have to actively try to be active. You don't just, doesn't happen on accident, right? It's harder to schedule an hour, twice a week for people or three days a week for people than it is to do 20 to 30 minutes a day or 15 minutes a day, right?

Most people can find 15 to 20 minutes in a day, but the problem is you do a 15 to 20 minute workout, you don't leave the workout feeling like you killed yourself. So there's a false perception that's not as effective, but that's not true. Again, 20 minutes a day, every day is 140 minutes a week. It's equivalent in time and in volume, okay? To two over one hour workouts,

a week which most people won't do consistently as well. And then there's other parts that I think are more important. The most important factor when it comes to consistency is can you develop this into a good relationship and can it become a lifelong behavior? It's easier when it's a small dose every day. It also trains you and teaches you to build a good relationship with exercise because when you're doing a little every day, you start to and you learn this over time by the way, if you talk to somebody who's been working out consistently for 10 to 15 years, they'll tell you this. You learn over time on how to use exercise

to improve the quality of your life, regardless of the context of your life. And this takes you a while to figure out. But at some point, you figure out I'm more stressed, I'm more tired, workouts are easier, I need more stress relief. Oh, I feel good, I can get after it, I can chase PRs, I have more energy, you know, I'm angry, so I work out this way, I'm sad, so I Ooh, I feel good. I can get after it. I can chase PRs. I have more energy. You know, I'm angry. So I work out this way.

I'm sad. So I'll work out this way. You figure out how to make exercise improve the quality of your life. Well, when you do it every day, there's going to be days when you're a little more tired, days a little more energy. You know you're doing another workout tomorrow. So you're less likely to be like, this is the only workout I'm doing this week. So I got to beat myself up.

You know, when you're doing two, one hour workouts a week, which is what we can expect in terms of consistency, if we do a damn good job with the average person, okay? Not talking about the crazy fitness fanatic, we'll get there in a second. But when you only know Mondays and Thursdays, that workout, well Monday comes around, I'm tired. Well, I gotta get after it,

I'm not working out again until Thursday. But if today is a 20 minute workout, I'm tired, I'm gonna work out, I'm gonna make myself feel good today. And then tomorrow I got more energy. I'm going to go a little harder. And so you end up developing a better relationship with exercise in a shorter period of time. Whereas the other version takes a lot longer, you're more likely to stop. And so on. Now for the fitness fanatics, we're like 20 minutes a day. That's 140 minutes of work. I week I like to work out way more than that. You could apply this 40 minutes a day. Do 40 minutes of work a week, I like to work out way more than that. You could apply this 40 minutes a day. Do 40 minutes a day, which would be equivalent

to like an hour or five days a week. 40 minutes a day, you'll get better physical results. Okay, I've experimented with this, Adam's experimented with this. Your body actually responds better. You pick better exercises, you tend to train more appropriately, strength builds really fast.

It's a different feel, less pain, less joint pain, and it's also easier to be consistent. I'm going to challenge the whole fitness, fanatic thing too. I think that is such a minority group. So to even speak to them is like, okay, listen, if you've been going for five years, an hour a day, every day, or five days a week, I ain't talking to you. I'm saying you got to figure it out talking to you. I'm saying you gotta figure it out. You know what I'm saying? It's not true.

You're not, you're not somebody I'm really concerned about. Like you have built this, if you're doing five years, you haven't really taken a break other than scheduled vacations and things intentionally that you train. You've already got a good, you've already got a great, yeah, you've already built it. It's like brushing your teeth, like that's great.

I'm talking to the majority where people are always off and on. You know, because even people, I think that consider themselves fitness fanatics still have this off and on peers. I mean, I actually feel I identify and relate more to that person than I do the persona that probably people thought I was when I first started the show because I was competing. I've always been, even as a trainer, I kinda have been flow in my training where I have higher volume, lower, I don't have this crazy, like, I never miss. Six days a week, one hour time,

and I haven't had a break in 15 years, I don't have that. I mean, you're probably more like that than any of us. I'm more like, I identify more as a person who's like, listen, health and fitness is a priority in my life. I recognize how valuable it is. I recognize what a better husband I am, I recognize what a better father I am, what a better business partner I am.

I feel better, like I recognize all those things, but I also love a lot of other shit. And a lot of the shit gets in the way many times and I get in these waves where it's like, I'm super consistent and I'm less consistent. So to me, like even people who would call themselves fitness finnacks, are you really, times and I get in these waves where it's like I'm super consistent and I'm less consistent. So to me, like even people who would call themselves fitness finatics, are you really, are you really somebody who never misses five days a week, an hour, a time for every

like that? Or are you like a person who calls himself fitness finnish because you can go on a kick for a hard few months and then you fall off. And I feel like there's more people in that category than there are the real fanatics. Look, 20 to 30 minutes a day every day is like doing three one hour workouts a week and I'm talking a string training. You can do a lot with three one hour workouts a week. We've designed entire programs around this, but you may be thinking I got an hour three days a week, like it's hard, I miss it, you like, what could you do 20 minutes every day? Most people can find that time and it's just more effective.

And if you do a little every day, this is true, look, I used to see this with clients. I would do this with clients to help them build better relationships with exercise. And it was so effective. I'd be like, you know what, instead of scheduling an hour, what if I gave you two exercises you did every single day, two different exercises a day,

and then they would do it, and then within like a month, they're like, oh my God, it's like part of my routine now. By the way, I even like looking at it like that instead of minutes. So I'm currently doing something like this right now, and I actually don't say, oh, I got, I need 15, 20 minutes.

I like, I'm gonna squat and incline you press today. Like that's like, I'm gonna do that. And I'm gonna do four sets of this one. One, negotiables. Yeah, and three sets of this one. Like, when, how I get it done, like, I'm not thinking time. I'm like, I just gotta do those two exercises. And it's not a lot to commit to that,

to do that every single day. And what I always feel is like, even one of those ones, I'm like, I don't wanna do this, like, dude, come on. Four sets out of, I can go do that right now. And then I'll do the other three sets later on, whatever. And then I get in ones, I'm like, I don't want to do this, like, dude, come on, four sets out of, I can go do that right now, and then I'll do the other three sets later on, whatever, and then I get in there, I'm like, okay, this feels good, and I knock it out. Yeah, I'll usually do that, but to the infrequency point,

like I have noticed too, like if I get at least one focus, like I'll do like one exercise, I'll do like 10 minute, 10, 15 minutes even, some days, like maybe that's all I do, but the other days, it extends. And it just is a natural thing. Oh, I get in the rhythm of it, I tend to like do a longer workout as a result of that. But, you know, the other days in between when it's like chaotic, all these things interrupt, at least I got that, which then helps me to build off of for the next couple of years.

I would say this is the biggest thing that has changed for me in my journey is that I have given myself that the exact same thing, just that same flexibility and freedom to say that's okay, I didn't do that. But let me ask you a question. Okay, counting the total time that you're spending in the gym right now. If I took that total time and divided it up and made it only two or three workouts. So now you're in the gym a long time. Would your results be better?

Or worse or the same? In other words, you're not trading results because you're working on it. I think it's responding better. I think it's responding better. That's the point I'm trying to make. I actually think it's a better. Yeah. It's not a trade.

It's not like, oh, I can't get the physique I want because I have to work out a little every day. No, no, no, you'll actually get both. You'll actually get better results again. It's easier to... And there's probably a couple of reasons that I attribute to it right now. Well, what I notice, I definitely,

I don't waste my time with little exercises hardly ever right now. It's like they're all the big movies. Because I know I'm only gonna be in there, I'm only gonna do a few sets. So I wanna do the things that are the biggest bang. Whereas I'm in there, if I'm in there for an hour, I have two or three exercises like that. And then I always have two or three that are, you know, and they're not bad. They're just, they're not big bang

for your buck. Where it's like, if I'm only doing two exercises every day, they're always going to be big, big bang for your buck type of movements. And I think that's contribute. And it also limits me from, or it keeps me from like, because I can get in this rhythm because I like the lift and I always tend to push the boundaries which is like, hey, if I commit that I'm only doing four sets of this and three sets of this, I'm done.

Even if I'm like, oh man, I wanna do more, I can lift more, it's like, no, I'm done. And I feel good, I go back to the rest of my day and I have energy, I don't feel exhausted. I don't get really, really sore from only doing that many sets. And so the next day it doesn't hinder my workouts. So there's a little, there's multiple things that I see happening.

And we're talking, you know, primarily here about strength training, building muscle, building and metabolism, all the stuff we like to talk about. Like the biggest enemy to strength building and power building is fatigue. Okay, you do plyometrics. The reason why people do plyometrics wrong is they don't rest long enough to exert enough power.

Strength athletes will tell you every single time. Like you wanna get stronger, you gotta have the rest periods because you gotta train that strength type energy, that cycle that comes out, right? This encourages that because you don't have this long grueling workout, there's short workouts. And so you're really just training strength each time, which translates to a lot of, for a lot of people

into more muscle, a faster metabolism. And then there's another part you, you kind of touched on at them is, okay, we know this for a fact, right? Just getting more fit and, and the process of exercising improves markers of things like depression, anxiety, gives you a better mood. I mean, if it was a pill, it'd be the most effective antidepressant and ziolidic pill ever invented. It's so effective. But there's two parts of this.

There's a long-term effect with over time improving health, I get less depressed and less anxious. There's also this short acute effect. As soon as I exercise, I get these feel good chemicals and a boost in anabolic hormones if I do it right, that come up and they last for like the day and then they kind of go away, right?

So you get the long-term effect and the acute effect. Well, here's the beauty of doing a 20-minute work out of every day. You get that little burst of those feel good chemicals and hormones every single day. You know what that encourages? A behavior. Yep. It encourages a good behavior because rather than going through this grueling, hard,

painful workout, which I know some people can find pleasure in that, and that's an interest. You can develop that, but to the average person, that's a big hurdle. Like to the average person when I would train the average person, one of the big hurdles was, I hate this, this sucks, this is hard, right? And so you have to get through that and whatever. And that's, there's definite value in that. But all I'm saying here is, you don't even have to get over that hurdle. It's like, oh my God, I feel so good

after this 20 minute, three, four sets of that exercise, I wanna do that again tomorrow. And then it starts your day off or maybe it ends your day or breaks up your day. It's that kind of energy that just lasts throughout the rest of the day. It's not like, because, I mean, this is where all the segments for all these energy drinks

and everything come in, because that midday lol, you know, and it's like we have this kind of bonk and crash like in our day and our work schedule, but you know, if you interrupt that or you start the day with like good exercise and movement, your body, just ready to go and it wants to do more and be active.

This is, look, this is trigger sessions in maps and a ballic. This is one thing that people have talked about and that I've noticed. Is that little, you know, burst of energy? It feels really good. And again, the number one challenge what we're trying to work with here with the average person is, can I develop a relationship with this that is not dysfunctional, but also results in lifelong consistency?

Right. Something I want to do forever, because if you want to do it, you do it. If you don't, now you're going to play the white knuckle game your whole life and it's going to be on the edge. Well, it's such an easy way to, for you to start. And then, like, let's say one day you do aspire to be that guy or girl who loves to go to the gym five, six days a week, an hour at a time, getting after it. And you've been doing that for five years. a guy or girl who loves to go to the gym five, six days a week, an hour out of time, getting after it.

And you've been doing that for five years. You aspire to get that way. The secret is not, oh, I'm going to commit to that and I'm going to stick to it. The secret to that is actually doing that in very, very small increments over time until you build up to that and starting with this like 15 to 20 minute, one or two exercises that I do every single day. And then like, man, I've been doing this for like a few months and I'm seeing all these great things.

Like, oh, let me add a little bit more. Let me add a little bit more. Now, here's the part that I love that I really want to communicate because I'm the fitness fanatic. And if I went back 10 years and I'm listening to this, I'd be like, whatever, I like, you know, I work out the way I work out, no big deal. I'll tell you what, if you're a fitness fanatic,

try this, test this theory out, okay? Pick one exercise. I don't care what it is. Pick the exercise that you really want to get stronger in. Stop doing it in your regular workouts. Instead, if you go to the gym six days a week, practice that exercise for a few sets every time. So if you, let's say it's a squat, or it's a bench press,

that are doing it on chest day, do your normal chest workout, take out the bench press, don't do it on your chest day. Every day, do three sets of bench press. Instead of doing it on Chess Day, do your normal chess workout, take out the bench press. Don't do it on your Chess Day. Every day, do three sets of bench press, practice it every single day, and modulate the intensity because you're gonna be doing it every day. Watch how fast you get stronger.

That'll sell you right there. After the first month, when you had 10 pounds or 15 pounds of your bench press, that was stuck forever because you're practicing it every day, you're gonna quickly realize, holy cow, there's something to this. And the Soviets realizes this by the way

This is how they train their Olympic athletes It was lots and lots of frequent practice and yes the volume gets high when you get to the elite level But that's okay start small and then if you want to be like Adam said hardcore about it Yeah, you can get to the point where you train every single day The secret to that tip that you just gave because I do agree it is, and what will be most challenging for people is switching from the current mindset you're in right now to that mindset is a massive leap. And what it requires is checking the ego at the door and going, Oh, I'm bench pressing every day now for three sets. And I can bench, I normally work out five by five with 225. I can't do that. I'm not even gonna work out 225

because I know I'm coming back every single day, starting myself significantly lower and allowing myself to build up in smaller increments over time, because what ends up happening is somebody gets after that first workout and then they're really sore and then the next day they're supposed to do bench again and then that ends up,

you gotta modulate the intensity of your head because you gotta bring it, bring it down. And I would encourage you if you take this advice and you try it to go much lower than you think, because you can always scale up. But if you dramatically overreach, you're not going to see the results that you're talking about. So to give an example, and again, this is not for the average person, but for the elite more elite advanced lifter, let's say you could squat 315 for 10 reps,

which would be failure. So that's like your max. Instead of squatting once a week with 315 for 10 reps, what you do is you put 315 on the bar and you do five reps and you do that every day. Even if the five reps gets super easy, cause what's gonna happen is you're gonna do five reps one day, ah, that's easy, I know I could do 10.

Next day, five reps, next day, I'll be like, oh my god, five reps is getting really easy. Stick to it. Stick to five reps every day for 30 days. And then after 30 days, test that 10 rep max and guess what's going to happen. You'll get probably five more reps. So probably get up to 15 and blow your own mind. That's an old hack when it comes to strength building.

But that's following along kind of what we're talking about. Well, this is what you're talking about right now is how the whole squad every day thing got so popular. Absolutely. You know, but that's the key. I remember we addressed that like years ago when we were first asked about it. Yeah, because the forums were blowing up. I was like, Oh my God, I'm getting so strong. Yeah. Yeah. And you know, people were, and then you then you had the other half of people that would say, Oh, it's terrible idea. That's a quick way to get hurt and all so that. And the secret is you have to modify the intensity. If you squat every single day, you can't squat the way

you squat right now. If you only squat once, one to three times a week, you can't take that same mindset and intensity into the workouts because you're doing it every single day. So it's more of like a practice. You're just trying to get really good at the movement, but after 30 days, it'll blow your mind if you stick to it.

Oh, it's insane. All right, let's change gears a little bit. Do you guys, well, I don't know, have you given Max? Have you had him try any of our partners' protein drinks yet? You ever given him a sip? Oh, my son. Yeah. For some reason, they told Max we were here.

So he has been introduced to a protein bar for the first time just the other day. So I don't know if I shared that on the podcast. I thought I talked to you guys about it. And I told you, he went, but he went bananas for that. And he eats Magic spoon like every day now. Yeah, yeah, I knew that. Those are the two things he's done. So just so we started so Aralius he's got this thing where if I'm eating something even if it's the same thing he's eating he wants mine So we have to do this thing at dinner where and this work for a while doesn't work anymore But I'll take food off his plate and I'll pretend like I dip it in something in my plate and give it to him

Then he wants it, but now he's realized like no, I want dads So now it's like instead of giving him food. I'll just have extra and then I'll give him off my but anyway He does this with everything doesn't matter if I'm drinking water if I'm trying he wants to try everything He's into this thing right so I was mixing up some organifi protein in a shaker cup, and he comes up to me and he does this like sip sound. It means he wants to try, so he goes, sip up on, so I'm like, all right, so I give him a little bit and the look on his face, like, I had just given him,

like, candy. Oh my god, he's a, and he does this little dance and he's super excited. So now anytime Jessica or I have a protein shake, we'll give him a little bit in his little sippy cup. And he is so that I have a video. So if you're watching this on YouTube, we'll put it up. He's visibly like we gave him, I don't know what we gave him. Like we gave him the greatest thing on earth. He's so excited to have it. He loves it. So pass the baby taste test. Yeah. That was the organophile. Yeah.

Because I've tried some different ones in some way, protein, whatnot. I've got Everett. He's really into like protein shakes now too, because it's like always a thing with like trying to figure out like what protein sources we can bring in, because it's like they're so drawn to carbohydrates and everything else.

But yeah, you really liked, was it lead genes? I haven't tried organifies with them yet, but that's definitely something I'm gonna do. So I mixed it with macadamia nut milk. Soaks, I can't have dairy, right? So we bought macadamia and I introduced, Doug introduced macadamia nut milk to me. So good, it gives us such a nice mouth feel.

So Aralios now walks around with. So will you give him a serving or will you cut it in half? Or would you? Oh, I don't give him a full stomach. That's a lot of protein for a little baby. So I'll give him like, you know, I'll mix up like 50 grams for myself. He's probably getting like five or six grams worth of,

so it's a little bit. Yeah, yeah. And that for him to have in his little sippy cup. And because I'm interested in that, because it's something that, to Justin's point, Max is obviously drawn to carbohydrates like crazy. So finding ways to creatively get protein.

I'm sure we're not alone as far as parenting. I mean, that's got to be one of the more challenging things as to how do I sneak protein into my kids diet. And so I actually haven't even thought about, I just made a shake the other day that he probably would have loved. So giving him some of that and seeing what it's seeing, what he thinks. Yeah, you can do that in pancakes and all that too, right?

So we can make, we make blueberry protein pancakes for him. So that's one of his like staple, that's one of the ways we do it. And then Katrina has this like, I forget what brand these waffles are, but they're high in protein, gluten free, that she feeds him. So that's one of the ways that we kind of kick up the protein.

But even then, I feel like a lot, like when I look at his lunchpile, the snacks are all packed. That's why I was like super excited that he started doing the magic spoon as a snack because it's at least high in protein because a lot of other stuff is all like cracker type stuff. And it's all carbohydrates.

Yeah, I mean, we try to do it through food obviously. But man, once you introduce a kid to something that they find like really palatable. Yeah, that's all they want. Like Jessica made the mistake. I'll say mistake, but she gave him she bought these like waffles, he's grain free, like, you know, quote unquote healthy, but they're still waffles, right? And he had it and that is it now. Now he comes down and he says, Fuffle, we didn't say waffle, Fuffle, Fuffle, Fuffle, Fuffle. And we're like, ah, what do we do about this? But the protein, the protein I'm having, I'm like, okay, fine, you can have a little, I mean, it's a lot, you know, I don't want to give them, you know, 10, 15 grand for

little guys too much. So I give them just enough and he sips on it. But again, he's just all excited about it. So it's a lot of... I think it's wild when you see that, Um, and I always wonder like how many parents like even pay attention to that when they're feeding them because if he gets introduced to something that is even slightly sweet, I mean, like that, I gave him a bite of the protein bar and it was like literally watching. Like fireworks goes off in his mouth. Yes. I mean, it was like, oh my, and now if he sees it, if I'm eating here, like he's like, ah, he was, he does this thing where, so this means more, right? Sign language. So he'll do this and he'll be like,

share max, share max, share max, and he'll keep saying that he'll keep, and it's like, bro, okay. Yeah, like crazy, dude, like I've never seen him do that. He does that when he sees something like that now. It's wild. No, it's so really, it's so, you know, he's using more words now, but when he does sign,

he'll like, to get my attention, he'll grab my face, because if I'm like, purposely like, you know, like, oh my God, he's gonna want to eat more of this or whatever, and I don't want to, he'll grab my face. I'm losing him. He'll look at me in the face, he'll make this serious look in the no go.

Like, okay, he wants some, I know, dude, you hungry. I'll hook you up, bro. Dude, we never even talked about your weekend, Adam. Like, it looked like you're hanging out with celebrities. What a cool, what a cool experience. What was I was at concourse. So, um, so it's the, the most prestigious car show, I think in the world, for sure, is in the United States, um, because I think people come from all over the world to, um, you know, when you think of like your big names like J. Lino, Tim Allen,

sign felled that are all massive car. Like, is this all, can be any car or is it a particular genre? Okay, so the, so yes, and this whole month down in like my area over the, you know, a Monterey Peninsula area, like there's shows and races and everything. I mean, there was a time I was so mad at Katrina one point because I was driving and I'm like, of course, like a kid in a candy store looking at cars everywhere.

And we're actually driving on these back roads of our house. And people, they have people lined up and cars are racing and so that. And literally a Pagani and a Bugatti player said, not just like any Pagani or Bugatti, like a super, like you're talking about a four million and like 10 million dollar car or Driving on east side of me and I'm like grab your phone and record this right now

And she's like kind of like looking around with that and they take off and stuff like that I'm like that'll never happen in our life again Where 10 million dollars is driving next to us at one point, but it was like this all weekend and So, concourse was the actual, so they had stuff every day. They'll have a Ferrari day, where all the Ferrari's coming in. It's everything from the first cars, like from early 1900s, all the way up to concept cars. So I don't know if you saw my story or not that, but you had the crazy concept cars that will probably never see, they're all futuristic futuristic like a spaceship that were open up.

So everything you could think of is there and every company is representing like these cars. And then the big prestigious award though are the people that have these old cars that are like, you know, like Jay Leno and Simon, like Jay Leno, I don't know if you guys are familiar with Leno's collection. Oh yeah, he's got like steam powered cars.

Yes. All kinds of crazy ones that I've never seen. And I'm like a car enthusiast, but not to that level. Like I know like some of them and stuff like that, like the old lean kids and everything like that. And his his is the what is it? The do birds, do in burgs. I always say I mess it up. Do some bird. Do some bird. Thank you, Doug. Um, like there's a bunch of these out there. But you're like, these people have like one of like 100 was made, and they're like, it's like the only one that still exists.

You know, so there's a lot of, that's what most of these models that win, you're talking about a car that was like from 1907 or 1915, and it's like, when they were made, there was one of 100, this is the only one left on the world, right? So it's like you see all and every Model since then is out there being represented and then like people are I mean, it's very like and it's like a And I'm glad we went down so we went down to the tap room, which is on

What did where this is that Pebble Beach? Then the night before got a chance to meet a waiter there and it's like hey, this is our first time coming down a concourse You know what to expect and Katrina asked like you know what's like a tire like there and he's like oh you cannot Overdress it's very Kentucky Derby like so all the girls have like the big hats Crazy dresses and jewelry and dudes are in like crazy colored suits and canes and like I mean it's like Over the top but but very, very cool, man. It was a really, really cool experience and I went with Jason or buddy.

Oh, that's where you guys went. Yeah, yeah. And it was like, it was cool from the moment we got there because so we had tickets from him, which I didn't even know they were like $500 tickets just to get into this thing. And we went with, he had them for free. So I got hooked up to even go, right?

So he gave Katrina and I tickets, we go down there and because I talked to the guy the night before, he's like, yeah, just show up to the tap rooms, say you have reservations and then they'll valet your car here. And I'm like, okay, cool. So we start heading that direction. And there's, I mean, it's crazy.

Just imagine everybody coming here too, everybody who's not even in the show, everyone's driving their dope whips. Like everybody, it's like, I've never seen so many amazing, exotic, classic, everything type of cars, even just driving to the show. So you're in traffic and the car,

it's a car show. It's a car show. It's literally a car show. It's super cars. Yes, everywhere. You're hanging out. Yes, everywhere. And so we decide we're gonna try and weasel our way in. the car show it's a car show it's literally a car show super cars yes everywhere now yes everywhere and so we decided we're gonna try and we saw our way in well we got stopped like no you can't go in down there and I had my kuchi who's like get out there lying to the cops and you about who we are we're doing if we still couldn't right so we're getting down to flip around and this this

uh old lady has a science is $100 for parking and she's got a house that's like right before Pebble Beach. So we whip in real quick and we're like, how's this work? And so he's like, yeah, we'll park a car right here in our driveway, they have enough room for probably park like 10 cars or like that. And we just got lucky.

And so we got to park there. And then we're getting ready to walk down, which was like a few blocks. And this guy was driving a golf court for like, and he goes and picks up like candy cat people, but he had nobody in his in his golf court. And of course, Jason flagged him down, sweet talked him and some of that. So the girls hop in, we all hop in this golf court. And we're driving in Jason, of course, talking, talking them up and everything like that. And they're hitting it. And this dude, because he's like the,

he has the ADA access, drives us literally. We don't even go through the gates, no security, no nothing. Pulls right on the lawn of the main event and just like drops like, he's like, hey, you guys have tickets, right? And we're like, yeah, yeah, yeah, we have tickets. And we did, so it was fine.

But we never showed anybody tickets or anything to get in. He literally pulled us right on the main lawn of Pebble Beach and dropped us off like front row and Spent the day there and then the other thing that happened that was like oh shit What are we gonna do because there's four big restaurants that are on in Pebble and When we got the when we went to the dinner on Friday We asked him about and he goes oh you won't get any you won't get in for food And he goes so make sure a lot of people do picnics and bring their own stuff because Ferrari, Bugatti, Lamborghini, they all rent the restaurants out for their, their people.

So you can't even get access. So again, I have Jason with me who loves to like, let's think, let's see if we can do this. Like, let's just try and we always say we're from Ferrari. I don't know how that guy does it. I love him. Dude, he's like my favorite. If you take him anywhere, you're gonna get in. Dude, he's just try and we always say we're from Ferrari. I know how that guy does it. I love him. Dude, he's like my favorite. If you take him anywhere, you're gonna get in. Dude, he's, yes. I don't mind just standing.

Yeah, we had a moment like that where in Chicago, I was there with my buddies who were like huge. And so we pretended to be the bears, right? We got into a few clubs at work, but like most people, do you know? I don't know you are. Jason is this guy. In fact, a little side note, my very first experience

of hanging out with him was when I was 22 years old, there was something way back when we first met. And there was like 10 of us guys trying to get in the nightclubs. It's downtown San Jose way back when, and like lines of crazy. And he went up and lied to the bouncers

and told them that we were like this traveling baseball team and he sort of introduced us by position. That was my first experience in Jason. And we went in, we got in, right? So like that's to give the audience kind of an idea of it. He worked for just everybody knows, he worked for me for a couple of years in the gym industry.

He has, he has, I have never met anybody like him. He has the greatest mouthpiece in the game. Like I have all our friends and like as far as like his ability. So I mean, now he's a, I mean, now he's a grown man father. He's a good man. Father of three girls. Right man, lots of integrity. He knows how to use this skill properly. But when you meet him in his 20, it's like, you know,

it's like Superman at 20. He does it in this way that is like even when he's lying and he's doing it in a playful, fun way that you've forgiven for it. Like it's weird. But you know, they know. Yeah, exactly. It's like they know too. It's just. But you know. They know. Everybody knows. Exactly.

It's like they know too. It's just like they're enjoying watching him like tell the story. Where'd he go with that? Yes. And the kid this guy keep this going. Like he's... I heard him tell a story in the gym once about how he got a scar

on his calf, which he got it riding his bike, but he told him how he was hunting bore. And I don't remember where it was, South America. And it was just like, this like mythical borer. And he named it, he called it the boratora Tuscalooy or something like that. Now, how it, it gored him and then he fought back. Anyway, it tells us whole story.

And it does it so good. And it's the, it's everybody knows his bullshit, but it's the most entertaining story of all time. He's got the scar to show it and everybody loved him. Yeah, so we, so we, so we get, we try and he's like, let's just go figure it out. So we, you know, leave the wives behind him and I go walking up and we can stop right away

by like security. Let's see your wristbands. And we have, we had at this point now, we have these wristbands and they're like, those are not the right wristbands, you know, we have to have like the wristbands that for Ferrari and we're gonna get in. I'm like, oh shit, I dropped my head. I'm like, what do we

get to do? We've been here for like four hours. We got to eat. Like, I don't want to leave you. I don't want to stay here. It's a really cool event. And just then I hear Adam. And I look up, here comes the security dude, you know, clear earpiece in everything that got suited up, black, all black suit, little pen on him. We'll come walking up. He's like, hey, and I recognize him. I know I've seen him before and he's like, hey, hey, man, big fan of the show and stuff like that. We've met before, you know, Jason, I used to work with any, I was like, oh, so he was a trainer with Jason Piamante, big fan of the show. And he's like, what are you guys doing?

I'm like, oh, man, we're trying to eat. I knew he's like, oh, yeah, these places are all rented off. He's like, what do you got? Who do you have with you? And I'm like, oh, it's my buddy, Jay, his wife, and the mind right over here, it's just us four. He's like, hold on. Walks over to the back door, like kitchen area to the place. There's another security guy standing there, says something to the dude, and then flags us over. We go walking in.

We walk into the restaurant, restaurants packed. There's a hostess at the front, where there's like 10 people that are waiting to get a chair or seat in there. Walks over, whisperers something's the hostess at the front, where there's like 10 people that are waiting to get a chair, a seat in there, walks over, whispers something in the hostess. She kind of looks over at us, looks at one of this, and then goes over and clears the table off first. We sit down and be like, oh, that was so nice.

What a fun experience. Yeah, yeah, so great. Speaking of cars, did you see Dodge is coming out with the, they showed their, their, their health cat that's gonna be fully electric that's coming out. They have a health cat that's going to be fully electric and they made it so that it makes because they I read the article. Okay guys like us the thing we don't like about electric cars is you don't hear shit. Yeah, when you hit the accelerator, which is like I mean, that's a big thing that you know you get excited about that driving the car. It's like you want it to sound like a muscle car.

You don't want it to just be like, Fff. Yeah, even though it's going fast, right? Yeah. Well, apparently the way they designed it, with the way the air goes in and something else, it's going to have like this rumble. Oh, cool.

So I think they're trying to make it like they know like, okay, we got to go. So I think who's done this the best so far that I'm aware of it, I've seen is McLaren. So McLaren has cars that are both. So they have, it's got the electric, yeah, but it knows not a hybrid. It's like it's using, it's using both electric power and gas. So you get the sound of this like, you know, V8 or V, I don't know if they have V12s in the McLaren or not. I know they

had for sure have V8's V8 so like, you know, turbocharged engine, and then you also get the electric and acceleration of it, and then you get the top in, because one of the things that, you know, it sucks about all those electric cars, is there a really quick zero to 60 or a quarter mile, and then they pff, they pit her out after that. So like, still a gas power car.

Well, if I'm not mistaken, this Dodge is gonna be fully electric, but they designed it to have like a sound, like a still a gas power car. Well, if I'm not mistaken, this Dodge is gonna be fully electric, but they designed it to have like a sound, like a rumble. So that's lame to me though. That's like, I know it's fake. Cause it's like, you know that they do this in like

your civic type R's and some of these carbs through the speakers. Yes, they run into the speakers. So it's like an artificial sound. That's just, that's wack to me. But also, I mean, I think too for pedestrians, like we need to think about this stuff too. Like I don't want, like I don't know how many times

a stupid Prius is almost like run into me in the parking lot. I have no idea it's there. Yeah, that's it right there. That's the EV concept that is faster and louder than it helped get. Man, it looks pretty cool. So they made it so that it makes it looks cool, right?

So I got DMs from people that were asking me about some of the cars there. One car I didn't see that this guy DM me about and said the new, so pull up now, the Chavelle concept 1500 horsepower car. Shut your face right now. They're not making Chavelle's again, are they? It's a concept.

See, look up, look up Chavelle 1500 horsepower car. I didn't even know about it. He's like, did you get this? That's one of my favorite cars. That's one of my favorite cars. That's one of my favorite cars. That's one of my favorite cars. That's one of my favorite stuff. That there's stopping all production of like muscle cars. Like I had seen that before.

I did Chevy and Ford. Well, you know that GM, I think GM and Ford are totally shifting to fully electric. Yeah. Like they're gonna be laying off for like fully. Yeah. So what does this mean for a guy? I did.

I'm pulling up now. Yeah, I'm pulling up now. Yeah, what does this mean for gas power cars? Is it gonna be like, are they gonna be artifacts? Or are you classics? Or are you gonna be driving them around and people are gonna shame you? Yeah, like if somebody drove by in a car

that was running off of steam, look at that. Trans-am worldwide and vehicles. What? Chevrolet, Chevelle with 1,500 horsepower. Oh, I need to see more pictures. Actually, it kinda looks like a Chevelle. Oh, it looks sected.

Horse power, does't mean anything anymore. 1500? When we were kids, you guys remember when 200 and 300 horsepower was a lot? Yeah. They make many vans now with 300 horsepower? Well, I was, I was thinking about that because when I was in my dad's like classic car

and it was like pulling, it was like about 400 horsepower, which was a lot, you know, for like an old classic car. But, you know, now we're driving in these cars, they're like easily 600s, like the minimum, you know, of anything that's souped up, because it can handle it, you know, it can control that. Well, but crazy power. 400 horsepower in an old car.

Doesn't feel the same. You know what I think? So I didn't actually, actually, on this event, I learned this, I didn't know this. So I thought like the introduction of like the 400 big, that didn't come until I thought the late 60s, like the Chivales and the Camaros, all those cars. Introducing the Crick Motors.

1920s, the Hot Rod Roadsters, and the mid 20s, I wanna say like 1925-ish and so with that, had like 400 horsepower and those little... Shut up. Yes. That's dangerous. Yeah. Imagine driving like a dev box those little... Shit. Yes. That's dangerous. You imagine driving like a dev box. Oh my God.

I've been in muscle cars. Like I've been in like late 60s or early 70s muscle cars with 350, 400, 500 horsepower. And then I've been in modern cars with 500, 600 horsepower. It doesn't feel the same. No. A muscle car, like you feel every horse. Oh no, if you compare my Camaro to the Rover, and they're almost equal in horse power.

Right, okay. It's like, I'm scared to drive my Camaro all the way down. I'll only, I throw it like, I actually cruise it in the idle in the cam. And they'll get on it, spend the tires a little bit here and there, maybe get a little sideways in a turn, like little bit, but I'm not like on it all the way. We're, dude, the Rover, you can put it down

all the way to 16 drier with your fingers, dude. Well, the horse is probably, you picture the horses, they look very different, right? And they're, they're, like, angry, ah, I'm gonna ride on. Oh yeah, no, it feels so unsafe to go fast and that thing and they, I mean, yeah, and you get better and better with these like real sports cars.

I mean, the Rover's not even like a real sports car, a file, you put like a sports sports car and then it's like sitting off the ground too. Oh yeah, you feel so controlled. All right, so I'm gonna shift here and talk a little bit about some interesting, some good news. So seed, one of our partners, right?

They keep getting talked about in articles and news articles because well, first off, discover magazine, put them in two articles, naming them one of the best probiotics for constipation, one of the best probiotics for yeast infection. And then I don't know if you guys knew this or not, but seed is on the forefront of some research. So I'm going to read this excerpt from an article that I saved. It says, in partnership with axial therapeutics, to translate caltech research.

So there's this research in microbiome and how it affects the brain and our moods. So they're researching into probiotic innovations for neuropsychiatric health, a branch of medicine that focuses on both neurology and psychiatry. So the program targets the microbiome gut brain axis for mental health, which is important because of its potential benefits to issues like anxiety, depression, and stress response. This is fascinating because we've connected the microbiome. We just don't know enough yet to really manipulate it quite well to change things, but we've connected it to depression, anxiety, to paranoia, to schizophrenia, to autism, to multiple sclerosis. I mean, there's a connection there, and they think that through this research, you're going to figure out ways to treat certain disorders through the microbiome and seed as a part

of this research. It's one of those companies that I'm so bummed that we were just not in the position back then when we met them to invest in them because I remember when they first came to us and we were looking over all our stuff. And what was the name of the guy that we interviewed at Kenney of his name right now? Oh geez.

Not Sanjay, it was, uh, sort of with an R. I can't get his name right now to roll off. He, uh, and I remember looking over the team that they had working. I mean, you, they have the best of the best in the science world

related to this. Roger. Roger. Thank you. Listen, I've used every probiotic that exists. Nothing compares to it. Everybody I know that our family and members of mine that were on other probiotics

and then have switched to see the exact same thing. If my gut's off and I take it that night, I wake up the next day, my guts fine. Fine. Well, aren't they the only ones to test it through like a legit digestive simulated track? Yes. Which is like super fascinating. But I mean, even this area of science is so new still. Like they're one of the four fronts of, you know, microbiome and all that research. That's why I mean by referring to the team,

being like, if there is any breakthrough in this area, they're gonna be one of the companies that will be either one to break it or be first to market to be able to create something to support it. Yes, speaking of which, remember that study I brought up about artificial sweeteners and how it may affect the one you talked to Lane?

Glucose tolerance. Yeah. And through the microbiome, what do you think? Yeah. So lane got back to me. Oh, we did. He did a post and he talked about the study. First off, the study was well done. It did show some changes in glucose tolerance.

Oh, wow. But it was only a 14-day study. Also, they couldn't make it fully blind because the people could taste the difference. And all of them were people who didn't use artificial sweeteners, so they were able to find people who used no artificial sweeteners whatsoever. And, you know, look, I barely ever use artificial sweeteners. I can tell the difference between sugar and artificial sweetener. I can almost always tell. So he says, look, the part of the challenge is it wasn't fully blind.

And maybe these people, because they were the kind of the challenge is it wasn't fully blind. And maybe these people, because they were the kind of people who stayed away from artificial sweeteners, no, they knew they tasted it. And there may be a stress response or a behavioral response. Nonetheless. And so he's not saying it's the crappy study says there needs to be more research. He actually said it's a pretty good study. But nonetheless, I think this does highlight that artificial sweeteners are not inert. And I think that's what people tend to believe, the people who promote them. That, oh, it's like, it's like water. It's not. You perceive it number one. So that alone will tell you, there's something going on. Even perception itself can change our bodies react. But

two, we're observing changes in the body. We don't necessarily know if they're good or bad, but it's doing something. So it's not the same thing as having no calories and nothing. It's literally something. So it's not zero. It's not nothing. So that's where I've been wanting to kind of figure out a way to bring this up. But that is appropriate. But it's like, okay, so my grandma had just passed and we had a memorial and a service for her and everything. I got to actually go see her in her last few days and so it had good closure and all that kind of stuff. And we had a burial. And I haven't like been to like a funeral burial like since like probably college, but.

Oh, is this what you texted us you want to tell us? I want to tell you guys because it's like, it's not supposed to be funny, right? Obviously, this is like a time for remembrance, mourning, all that kind of stuff, right? I mean, she lived a really good life. So my grandma had a really good sense of humor. So I feel like I can tell this story.

Yeah. And so my brother and I were Paul bearers for this. And so we were to bring were Paul bearers for this. And so we were to bring the casket to the site and then lower it down and all that stuff. And so we had kind of made our way over there and we're holding it with a couple other guys. And this grave site was like, it was kind of dirt. It wasn't like grassy and like,

roll like up kept, it was like a little more on the dirt side. So a little more, let's just say, less managed. And so we're like walking over, holding the casket and kind of like going through the ceremony and like we go to drop it on top of this over the grave site where the hole is. And there's these two wood planks on both sides where you kind of rest it down.

And we stand on top of it and we're holding it. And I'm looking down and my brother's holding it. And then I step on top of it and all of a sudden, like the ground behind me started caving in. And it went all the way down. Why were holding me? That's it. And there was a hole behind me. So picture like this, whatever, you shovel out for like a six foot deep hole

and then the sides of it. So the side was like kind of not packed enough to where it like, Oh, so it's like, it came down into the site and like, I saw, I was like, oh my god, I freaked out because my foot was back

and my foot went down underneath the board. So my leg actually went under, again, the hole? In the hole. Oh shit. And I almost fell, literally almost fell in the hole while you're holding the casket.

Oh, the casket, my leg fell. I almost fell in, and I'm like, oh, nobody was like, saw it, Sifre like, some people that were like there, like my parents were like, oh, and my brother was like, trying to just stay there and hold it, I'm like, do we gotta go? And I like grab him and pull them off,

and then after we stepped off, like more dirt caved underneath. And so we got out just in time but I was just thinking I was like can you imagine right like I fall in the hole right where you think the caskets going yeah you know and then uh uh uh it was like something out of like a horribly wrong movie like dark comedy yeah okay the suit so a horribly wrong movie. Like dark comedy. Are they, are they?

Okay, the suit, so are the caskets like locked shut or if it falls, does it open? That's what I'm saying. Like, yeah, like you could open and be like, yeah. Oh, that's what I'm thinking. Visit the casket falls, that's terrible. Can you imagine? But I just couldn't imagine if it fell.

And it popped open. I don't think they locked. Do they lock? Yeah. They don't lock, do they? I don't think so. I don't think so. I don't think so. I think they lock? Yeah, they don't lock. I don't think so. I don't think so. I don't think so. I think that's the thing.

Yeah, the whole other level. That's all, and that was all going through my mind. I couldn't help it. I was like, dude, this is like the craziest, like it would be a crazy scene in a movie. Oh, yeah. Right, like a Ben Stiller movie or something. Yeah, yeah.

I just saw that. And so anyway, the whole service went off, you know, and everything was great. Well, how clenched was your butthole? I was so dude. It threw me so off. I think you're just like a ulaji story. Somebody had some crazy ass ulaji that they told or what, that's what I thought.

That would have been so terrible. I'm so glad you didn't fall. It would have been the most epically horrible thing to happen to me. I'd had some counseling after that. It's a therapy. It to happen to me. I'd had like some counseling after that. It's a therapy, it was like after that. Wow. Yeah, so God's a bullet.

I just say, yeah, Gravel had a sense of humor when I said this. Yeah, since year, we would have laughed about it for sure, like after all that. But it was just one of those things I was like, I was just like, wow, I could have literally felt like it was so close. My leg was under everything, dude. It's nuts.

My grandfather, you know, he's still alive, he's 91. But for the last, I don't know, eight years, nine years, he bought, he paid for his own plot, which a lot of people do, right? They'll play for their plot, them and their wife, so they have them, they can be together type of deal. But he put his picture there already and flowers and so occasionally every once in a while, my grandma or one of my aunts were running to someone,

I'll be like, oh, I saw your dad, I don't know, he passed and say he's not dead, he's alive, he's just, for some reason, he has his picture up there, so I got, what? I don't know, my distance. What? Yeah, that's hilarious.

He's got his picture there, so, and there's been a couple of funeral sands where we'll go, you know, bearing other people. And every time my grandfather, he wants to take his grandson's over. This is where I'm gonna be, you know, I'm not gonna be here very long. Let's take our last picture and he takes the last picture with us.

We have five of these. And I'm like, no, no, no, come on, man. I can be so tired, dude. It's all the time. I want you guys to carry me and he's like, paints a whole story. You're gonna fight over who's in the front and you're gonna wanna tell first speech.

I'm like, don't talk about this. I don't know what he wrote. It's so funny because we're not funny. This is great because this is what Katrina's going through this right now because her mom wants to handle her will. And Katrina's, she wants Katrina to be the one to ride it and kind of oversee all of it. And so yesterday we're working on it

because she kept Katrina kept saying, like, yeah, mama, I'll help you. I'll help you. And she's been telling her that for a long time now, and she finally tied her down yesterday. And I was like, you need to sit down and help me with this. I want to get it done so I don't have to worry about it. She's like, all right, we'll do it today.

And then she saw, I saw her yesterday which came by the studio and picked me up. And you could tell she was like, oh, emotional, what's wrong with you? She's like, oh, and then she told me like that. Oh, I'm helping my mom out with this. And she's like, God, she's so fucking cynical, dark about things.

She's like, I don't want, if I, if I go out, I don't do not resuscitate, I want you to pull the plug, which means, and that includes like, even if they think I could come back, but if I've been under there for like, she's like to do, and you're gonna be the one that has to be the one about it. She's like, mom, I don't wanna think about that.

Well, you need to think about it because I don't want, you know, I don't want to be doing this. I don't want to think about it because I don't want to be doing this. I don't want to be a vegetable. I don't want you, she's telling her all of that. Yeah, so pork at your ear just got a big problem. It charge all that stuff. So I want something else. So.

Hey, check this out. One of the big problems with eating a diet that's high in protein and fiber digestive issues. Sometimes is a problem. You can actually supplement with digestive enzymes to help your body digest and assimilate these things, but not just any digestive enzymes. You want to get the ones that are designed for people who work out, people who do high protein, high fiber diet, people who care about their health and fitness, mass times. It's the best ones

on the market. It's the company we work with. Take these with each meal and watch your digestion improve dramatically. Go check them out. Head over to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump. And then use the code mine pump 10 for 10% off your order. All right, here comes the rest of the show. Our first caller is Amber from Tennessee. Hey Amber, how can we help you?

Hi. I'm really excited to be here. You guys, I'm in the process of doing maps aesthetic, and I'm on week 10. It's the first program that I've actually gone the whole way through, and I've been super pleased with the program as a whole. I feel like I'm making a lot more progress with this than I have with other ones.

So the first couple of phases of it, I did really well. I feel like I'm making a lot more progress with this than I have with other ones. So the first couple of phases of it, I did really well. I saw progress, I was doing body scans, my body fat percentage was going down. Lean body mass was going up, definitely felt like I was building more muscle, but as soon as I hit the superset part, everything changed. My body fat percentage went up higher. And I know supersets work differently.

I don't know if that's normal. I don't feel like I've changed anything, but I definitely want to make sure that I'm continuing progress. Do what I'm supposed to be doing. I just wanted to see like, that's all right. Yeah, okay, so let me ask you a few questions just so I can better answer what you're asking, Amber.

How many grams of proteins, fats, and carbohydrates are you eating? And how many total calories you're eating in both phase one, two, and now three? Okay. So I've been eating relatively the same form of meal. Calorie intake is a little different with me than it probably is with other folks that have a history of disorder eating. Okay. So tracking calories is a little bit different for me personally.

Okay. I definitely make sure that I hit a certain amount of protein, but as far as actually tracking calories, that's not something that I'd do anymore. Yeah, no problem. And I wouldn't recommend you track now that I know that. But the reason why I asked that is because often time, now there's two things that could be happening. So we'll start with the first one. Oftentimes when I have a client come to me and say, hey, I don't know what's happened. Everything's the same, but I'm gaining body fat. That means nothing, it's not the same. There's something has changed and it's usually their food intake.

And it could be small changes that people just were just, look, if you asked me to estimate my, and I'm pretty aware, if you asked me to estimate my calories, proteins, fats, and carbs, I'll get close, but I guarantee I'll be off by 25% at least, at the very least. So that's one, or the second one is this, it can be that the super sets just over-training you. They're just two intense, it's too much. And when that happens, one of the side effects of that, especially in women, can be water retention. Water retention can be a side effect of too much stress on the body, and you tend to hold a little water, and it can make you feel

a little bit fluffier. She's getting dexascans, though, she said. Yeah. It's body fat percent. Yeah, but you know, okay, I know they say it's super accurate and this and that. But check. Look, here's a deal. It can be that. It can be that you're gaining body fat from over training as well. You could be so my point still stands. It's one or the other. It's it's either you're not as, you know, exact as you think you are. Or it's too much intensity. It's very unlikely due to the, the, the, um, supersets. Very, very unlikely. Right. I would have really, especially since she's tracking body fat and her body fat percentage has actually gone up. Do you know what's how much do you go up?

Yeah. How much do you go up? So when you said water retention, I looked at it. I've got them right in front of me when I looked at it and they've gone up like the total body water percentage has gone up. And I will tell you, like, supersets, I'm sure have a great place in the world of fitness. They super suck. They are like, they're so hard for me,

because I'm pushing myself as hard as I can, but like they made me way more tired than I am or than I was, even in the first couple of phases. Well, here's, we just answered a question earlier today that was, this could also pertain to this. One of the mistakes that people make when they go into phase two of performance or they go into supersets with,

is they try and carry the same mentality that they were training when they were training, straight training, like phase one of one of our programs, which is like trying to lift as much as you can so they go okay? I'm trying to lift as much as I can and now I'm super setting. It's like no different adaptation We're focusing on we're looking for the pump and hypertrophy So my recommendation there would be to dramatically reduce the weight dramatically reduce the weight which will make the intensity go down Yes, so it'll bring and which will dramatically bring the intensity down and not make you feel

that way, and you'll then get the benefits of the pump and what we're really trying to chase after in that phase. So that's addressing that, but I want to address more of the body fat percentage of what's going on right now, because the likelihood that it has anything to do with you doing the supersets is very, very unlikely, and it's more likely of something as simple as this is like easily in phase one and I'm just gonna throw numbers out that are probably way off from where you're at,

but just to make my point. Phase one, when we first started training together, you were averaging 8,000 steps a day and burning roughly, you know, 2500,500 calories and you were eating right around right around there. You simply could be in phase three and now only averaging 7,500 steps a day and the body only burning 24 or 2300 calories a day and you're maybe eating one or 200 more calories in what you were, which is so insignificant and hard to pay attention to

and tell, and that is enough for that to happen. It could literally be like, it could literally be that right there. And so the two things that would be my recommendation after here, and there's one, do what I said with the weights, dramatically reduce the weights, think less about pushing your body

and trying to be strong on this phase, and think more about pumping blood into the muscles Feeling the the muscles and getting that out of the workout versus like really pushing the weight Okay, so that the focus there and then the other thing I'd say is cut back a little bit somewhere in the calories Just a little bit and you don't need to actually again track and weigh or measure just something if you eat very similar foods Whether that be right rice with your meat or something that and I would choose to go from like a carbohydrate again, track and weigh or measure, just something, if you eat very similar foods, whether that be rice with your meat or some of that, and I would choose to go from like a carbohydrate

and just reduce the serving size a little bit. Just eyeballing, say, you know what, I always eat this meal and it typically looks like this. I'm gonna look at the carbohydrate and I'm just gonna reduce it a tiny bit and be consistent with that for a while and then see what happens with your body. How much of the body fat go up percentage-wise on the dexascane, by the way? and I'm just going to reduce it a tiny bit and be consistent with that for a while and then see what happens with your body.

How much of the body fat go up percentage-wise on the Dexascan, by the way? My body fat percentage from phase two to phase three went up like three percent. Okay, so three percent is within the margin of error also. But now, I have any more information to are you said you were getting stronger in phase one and phase two, right? You felt like you felt good.

And I've really been seeing more muscle definition like and when I say muscle definition, I mean like in the bathroom with the lights off like I'm like, hey, I have abs, right? Yeah. I'm starting to see that, but ultimately, that's what I would love to do is drop my body fat percentage because I want to have more muscle definition. Yeah, okay, so are you feeling fried and tired? Are you getting any joint aches and pains?

Anything like that? I'm not getting joint aches and pains, but definitely in the super sets, I mean, I'm for sure have been pushing myself as heavy as I can lift on super sets. So that was definitely a call out first off. But the second thing is like as far as like tiredness, like when I get done, I feel wiped. And like, I worked out at four o'clock this morning and it's one o'clock my time right now, and I still feel like just tired. Yeah, Adam, hit the down the head.. You gotta drop your weight and the intensity's too high.

Drop the weight on everything. You should not feel dead after any workout. You should feel good. I don't care what phasor and you should feel good afterwards. So if it feels like too much, it's definitely too much. I would go way back. Dramatically reduce the weight too. Like whatever you're thinking, go even lower for the superset

and because you can always go up, right? So go really, really light and just test one workout for me where you're like, this is so light, but that's okay, Adam's saying all I'm supposed to be doing is you think more about pumping blood into that muscle and feeling the muscle and being able to complete the reps, like you definitely do not want to have a weight on there where you're like, shit, I can't even get to the reps

I'm supposed to, like, that's way too heavy. So go the way opposite in this spectrum, see how you feel, go even lighter than what you think, and then slowly try and increase the weights over time, but start really, really low. And I think that already will start to make you feel better for workouts. Yeah, I agree. Give that a try. And then the leaning out part, you know, two things that we do since, again, I wouldn't

want you really getting obsessed about food and macros and calories and stuff It's like I said is maybe scale back a little bit on the portions with the carbohydrates Just eyeballing it. Just you know what you probably scoop and eat or do just go a little bit less than that And then the other option and you could do both of them is pick up walking, you know Walk a make it make it a goal to after every meal go for a nice 10 minute walk or something Just add a little bit more walking into your day and see what those, the combination of cutting back a little bit on the carbohydrates,

walking a little more, reducing the intensity on the supersets, and I bet you're gonna see some positive things. You know one of the side effects of overtraining, is amber, increase cravings in appetite. So it's very natural for somebody who's pushing their body too hard without realizing it to add an extra couple hundred calories, which spread out throughout the day, 200 calories,

you wouldn't even notice unless you were weighing everything, which I don't think you should do. I definitely don't think you should do that. That's probably what we're looking at. I think just reducing the intensity, I think you'll start to see your body move back in that positive direction. And also keep in mind one more thing you said that I think is important

and Sal kind of touched on it and I just wanna piggyback off of it, is that these things do have room for air and there is a very good chance too that you're about the same. You haven't really gone up in body fat percentage and or maybe you even went down a tiny bit and you just didn't see that on the Dexascan

and because you're saying things like you notice your building muscle, you feel like you're looking better. So a lot of times with a client line, that's one of the things I don't like about body fat testing all the time is that sometimes with that little bit of room for air. Messes with your head.

Yeah, it can mess with the psychology with what you could actually be doing really well. I mean, if you were, and if you were a client of mine and you gave me that feedback, like, hey Adam, I'm starting to notice my shoulder is coming out a little bit. And I saw an app yesterday and like, you know, if you're giving me that feedback and then I'm also getting this on the Dexascan,

I'm actually not gonna worry too much about the Dexascan. I might go, you know what, let's wait until we Dexascan again in another four weeks and then what that report tells me, if it's continuing to go that direction, I'm a little worried like if it goes up now four or five percent, like then I might be adjusting things, but what might happen is the next Dexascan sees you see great results.

Yeah, but the advice that we gave you, I want you to take that because you're saying you feel like crap afterwards, you're doing too much. That's a fact. 100%. You should not feel that way after a work. Yeah, she already knew that right. She said that was really right away. You that feel super helpful to me like dropping the weight because that's definitely not something that was on my radar for sure. Yeah, you got it Amber. I appreciate you calling in. Yeah, quick. One more thing before you guys jump off is would you guys recommend just trying to go back through the supersets again or start from the beginning of the program? Oh, like it is like because I'm at the end.

Oh, man. So should I like redo this phase or like at this point just knowing what you know at this point? No, I think you should do a new program. I think you should do either maps and a ballacre mass performance. Okay. Yeah, do you have either one of those? I don't. All right, I'll send those to you.

Okay, keep in mind though, because we just answer this question for somebody in mass performance, this exact point. So when you get to the phase two of that, people get hell of gasped and again. So just remember that when we move you in phases, there are phases and it's almost always phase one of our programs, your goal is to push to weight.

So your mindset is right for phase one. But when you move into phase two and phase three, the mindset needs to shift. It's okay to let go of the weight's not being really heavy because it's a new adaptation and focus. And then when you get to get back to phase one again, you get to push the weights again. And that's, your body will respond better than that.

That versus always coming to every phase with this mindset of I wanna it as much weight as I can in this phase. No, that's not the focus now. Now the focus is form and technique or now the focus is getting the pump. So that, that really matters as you approach every program that we write as you change phases, mindsets should change also. Awesome. Thank you guys so much. That's super helpful. You got it Amber. Thank you. I never heard of anybody refer to super sets

as super sucks. Super sucks. Did she say that? Yeah, she did. She's like, but they super suck. They kind of do super suck. But like in two, I didn't really jump into this because this kind of nuance, but like in terms of like

energy and like your intake before workouts, like she had to adjust a bit and make sure that she got a little bit more calories and a little bit more carbs, like an hour beforehand, just so super sensed really, would tax you. Yeah, and the reason why, I mean, that's a very good point.

When you're doing that kind of workout, what you eat before makes more of a difference than if you're doing just like a pure strength workout. But yeah, I mean, that's why I asked her if she was tracking weight. It was on point though. Yeah, nine at a 10 times when someone's like, everything is the same. It's not the same.

Yeah. Everything is not the same. No, no, no. And you know, 200 calories a day. Easily. Easily. Easily. And it's so easy to add up.

And the step thing I said, that's why I brought the whole steps, the thing as it just for obviously the numbers are probably way off, but the analogy of like, people don't even realize you could easily fluctuate a few thousand steps in a day. It's not that dramatic, but it adds up over time. And if you're getting a little bit more calories stepping a little bit less, we could see that difference. I mean, you can literally be making your salad with the next, you know, let's say you eat two salads a day and you put an extra half a tablespoon in each one.

There's a hundred something calories right there. Just put nuts on top. in each one. There's 100 something calories right there. Just put nuts on top. That's it. Yeah, monster. Next color is coal from North Carolina. Cool. What's happening? How can we help you? Hey guys, how you doing? Good.

All right. So I'll just jump right into it. My question is, so I'll give the question and then I'll give kind of background and a little bit of caveat. So my question is, so I do like a you, not a year ago, sorry, about a month ago, Sal, you were saying how would be really cool to see somebody go through all the programs. And I'd say, you know, I really like you guys program so far, and I'd like to do that. So, so that's kind of like goal moving forward, kind of a fitness goal of mine. I'd like to see my body transition through all the different types of programs, and they all seem

pretty interested, interesting to me. So, my question is, if you were to watch somebody go through these programs or follow somebody as they went through these programs, what would you track and why? What metrics would you track and why? And then the caveat in the background is, so I'm transitioning out of the military. I've been in for about 10 years and I'm getting out doing entrepreneur life. And just I like through my time in the military, I've kind of built some some bad relationships with food and body image issues and stuff like that. And so like tracking calories, I have tracked my calories before and it's not put me in a very good headspace. I'd like to be in the future be able to get back to that.

And but obviously that's not a right now thing. And so that's kind of the caveat is like I understand tracking calories would probably be a good thing. But kind of the caveat is like how do I get back to that outside of seeing my therapist and stuff like that? That's a fun question right here. I'm glad you called in because I know Sal put that out there a while back and I would love to talk to somebody as they go through this process. There's actually a lot of things that you can pay attention that has nothing to do with

the tracking the food. Now that being said, part of the benefits of going through the entire, all the list of programs is that ideally we would like to see a gain in lean body mass, reduction of body fat, like, so that would be up there. And if we're not tracking calories, there, you have to know that that's an area where there could be some room for air and just accepting that, like, hey, because of my past, I don't want to get like ridiculous about weighing-maging food. Therefore, of all the things I'm going to track and pay attention to, there is potential that the body fat percentage thing may not be the most perfect and ideal.

And that's okay. The other things I'm looking at that I'm doing, range of motion in an exercise, stability, God, what else would you guys track in posture? Yeah, posture, yes. Those are all physical. I would also track perceived exertion, enjoyment, how it's affecting the rest of your life, your sleep, your energy. So basically just like, is this program making me,

am I seeing improvements in physical fitness and am I seeing improvements in the quality of my life? So those are general categories that encompass quite a few things. Now as far as the diet is concerned, the first thing I would do is I would try to work on my relationship with food by tracking things like, triggers, what foods are triggers,

what emotional states are triggers, what situations are triggers, right? Do I, if I go to swimming, does that something that tends to move me in a particular direction, is that to take my shirt off or when I go to the gym, how do I feel before, during and after meals? Am I eating distracted? Like I'd start with all that stuff first.

And then when you feel like, you know, if everything feels kind of comfortable and you don't feel super stressed out, and you wanna start tracking, I would track once a week. Just once a week, I would say, here's what I wanna hit. I wanna hit this many grounds of proteins, fats, and carbs.

And then you can plan your meals and do it once a week. And then pay attention to how that affects your behaviors on that day and the days after. Sometimes people will track, they're fine on the day that they track afterwards, they find that they go way off because it feels like they're off all of a sudden. And then go from there, track one day to two days to three days to, you know, five days and so on. But really, you got to be be honest with yourself during that process to be able to say, this isn't working for me.

I think I'm going to pull back and I will say this, here's a deal, I don't track. I don't track, I almost never track. I'm not against tracking at all, I think it's a very valuable tool, but I get my body fat down into the single digits all the time without tracking. Just by simply watching myself, watching how I feel, and manipulating my food intake day by day based off of performance, how I feel, body fat percentage strength, and that kind of stuff.

So that's just me, that's just how I do it. So it's totally possible, but tracking's valuable, but if it's something that doesn't work for you, it's not necessary. You can get a pretty fit lean physique. I don't think you'll get on stage. You know, I don't think I can get down to two or three percent body fat without tracking,

but I get myself down to seven, eight percent routinely without tracking. So I think the average person, you know, you can get to the point where you got a six pack at 10% without tracking. I think that's totally possible. It's a little more challenging because it requires you to pay more attention, but that's totally possible. It's a little more challenging because it requires you

to pay more attention, but it's totally possible. So that's where I go with that. Well, being the performance guy, I could geek out completely with a lot of these statistics, almost like you're creating a video game character with all of these bubbles that you're going to fill in terms of your strength, your stamina, your power, output,

force production, grip strength, lateral speed, mobility in terms of range of motion, but stability and strength in that range of motion. And, you know, just along, there's so many different ways to kind of look at what all of these different programs would provide. And they're all uniquely individual and different. And so to see if you could see that there's an increase, even if it's a subtle increase in any one of these metrics would be pretty damn cool to watch.

No, I'm so fascinated with this question. And I love that you're like kind of taking notes down all the things that we could track because why I think we all selfishly want someone to do this is because all of these, all the things that we combined have listed were taken in account when creating all these. Like the idea always was like, you know, when we were writing these programs and it's, it is what made the dynamic between the three of us together always writing is we have different perspectives on creating programs for people and we take into consideration

all these different metrics that you would like to see this person progress. So yeah, you know, and I think what I do is the list that we just gave you that you just made, I would probably look at it like this where I would like maybe bubble score it one being like terrible five being perfect. Yeah, good job. And then like at the end of every program be like, man, as far as like what I went to this program, like my sleep and you know, sex drive and all those things was amazing. And then I noticed my and my strength was amazing, but I didn't notice my stamina wasn't great, you know, or middle, you know, I'm saying like and kind of like, yeah. And then the more objective metrics, you could just put numbers, gain 10 pounds on my bench press or five pounds on my squat. Cool. How many of our programs do you own?

I've got the RGB bundle. So my wife is five and a half months postpartum and so I decided like she wanted to get back in the gym. So I decided now would be a good time to do map starter and just kind of go as if I was a beginner. I've been training for like five years now in the weight room, but yeah, so I've got map starter. I've got a beginner. I've been training for like five years now in the weight room, but but yeah, so I've got map starter, I've got RGB bundle, and I've got maps prime, and so I was going to do starter, then probably resistance, and then symmetry, and then do the RGB bundle. And that's, yeah, that's what I've got. All right, well, I tell you, I tell you, what do you have resistance or symmetry yet? Did you buy that yet? I do not yet. Oh, so you give them those. Yeah, well, we'll send you those, but I'll tell you what, Cole, do this I tell you I tell you do you have resistance or symmetry yet? Did you buy that yet? I do not yet. Oh, so you know, yeah, well, I'll we will send you those

but I'll tell you what cold do this if you're if you're serious about this and you track this and you send us You can email it to whoever was working with you kind of weekly Progress weekly Monthly monthly, you know, I mean, well, you know every month, but I mean I want to see I want to see I want to I want to see, I want to see it on the screen. I want to, I want to text message. I want to see after you finish. No, I'm just giving you laundry.

You can send it every month, but I want to see that it's been tracked, you know, relatively, you know, consistently on a weekly basis. Send that to us, and then if it looks good, you know, we'll send you another program for free. And we can work through this whole all of them together, but you got to be consistent with them. And we got to see some of this tracking. So I'll put that out for this is not for everybody

Not gonna get you a bunch of emails now. Yeah, no problem. Cool. Thanks for calling in man Yeah, well, what we're thinking thank you guys for everything you guys do. I'm really happy I really enjoy this this journey that we're going on and Yeah, my my little beard beard here and I hope to eventually one day be able to have a boot war photographer take pictures of me and increase my social media presence. That's awesome. I hope you guys. Yeah. We had some wonderful days. Awesome, man. Congratulations on the baby by the way. Yeah. Thank you very much. Second easy call. Tiny beers, you guys. Yeah.

You guys. Yeah. I'm glad that he asked the question about what metrics to track. Yeah. It's good because it got us to go through all the different things you should pay attention to. Like some people pay attention to one or two metrics, but they don't pay attention to the rest.

And that can make it challenging because if you're just obsessed about one metric, you end up compromising sometimes of things. You know all your body signals is trying to tell you. And so if you can actually chart that all out, I keep that in mind to be awesome. I love this and I'm so excited. And I hope to God that he sticks to it and goes all the through so we can really kind of sit back.

Because it would be great feedback for us. Because each program is going to have like if you take the bubble idea that I was saying of like one to five. Yeah. After every program, it should look a little different. And then hopefully at the end of all of it, we did a really good job of kind of like really helping in all areas. So overall, it looks like a five out of five in all categories that you've improved on

everything. Hopefully if we did a good job of writing all these, but it'll be really neat to see each one individually for him personally. That's why I said that. That's why. Our next caller is manual from California. Manual, what's happening? How can we help you? Hey, good morning gentlemen. Thanks for having me on the show. You got it. Yeah. We got a question about foot placement. So I just go through it from the email. And ASM suggests that feet be shoulder with a part, toes pointing forward, squats, dead lifts, et cetera.

In your demos though, for I got ASS that a hit and crime, you guys are in the strip to have the feet slightly outward. I was wondering if you can kind of shed some light on that's the reason why you know be the food activation quite dominance has hamstring activation What do you guys thoughts behind that? Yeah, so any SM doesn't like people building too much muscle so they Know what you know, okay, so here's a deal. Um, they're both they're both okay. Yeah, they're both right They're both honestly be able both okay. Yeah, they're both right. They're both right.

I mean, honestly, I'd be able to do it from multiple foot positions. Yeah, I would, I would, you know, they're both okay. They're at the bottom. Yeah, but let's say, I'll explain why it's that way in our programs because most people can have, very few people can actually do those movements with their toes pointing straight, perfect. Just they, they lack the mobility, they lack, they, they lack the control and strength there.

So with a slight outward turn, it kind of opens the door for a lot more people. So that's why we teach it in that position. And it's not wrong. But yeah, and it's not wrong. It's not bad. But ideally, I want to be able to do both, right? So I want to be able to squat with a very narrow stance and feet pointing straightward. I want to be able to do a wide open sumo

and everything in between comfortably. And I think that we should all as humans train that way because in reality, when people get hurt, they always get hurt because they're barely out of this position that they're used to always training the same way all the time and that's all it took to tweak something. They didn't have to be heavy or that explosive. It's just they're out of that normal range

that they're always working in. So the way I look at is like, if my body ever moves in that range, and if I look down at my feet, are there times when I sit on the toilet and one foot's a little out, one foot straight, you don't say like, I'm sure. So I want to be strong in all those foot positions.

And so both are technically right. And of course, there's also the side with everyone's anatomy is different. Morphology is different. Yeah, so there's gonna be a little bit of a range there for everybody. I think the main thing that I like as a trainer, I find myself having to address is people like

to default to morphology. Like that's why their feet are like way open when there's like, oh no, there's some issues that we need to address there. That if you can't get your feet straight at all, there might be some issues that we want to address. Well, and also, too, if we're just stressing just foot pointing straight the whole time, a lot of times people like overcompensate to make that happen, which then there's multiple things that they need to address their hips and further up the kinetic chain

that now they're compensating as a result just trying to perform it with feet pointed straight. So there's just a whole laundry list of things that everybody has so many individual needs and preferences. This is just like one of those things we try to standardize, but you can't necessarily nail it. Is this your first certification manual? No, actually I'm not sort of quite at all. I mean I went to the MPCI like back in 2015 but I'm not certified. I'm just following your guys as deal and I kind of do my own reading and stuff and kind of put my own stuff together. And then I hear you know the information that you guys put out there I really trust and there's only two sources of information

that I really trust, and you guys are one of them. So I'll just kind of question things as well. How did you know NASM does a fee for your right, but how did you know that then, if you're not certified, where did you see that? So MDT, I teach as the NASM curriculum, and just a couple weeks ago, while I'm doing on day 65, we've been guys as a aesthetic program, and I just kind of popped into my mind so I was going back in the textbook

and just reading, you know, foot placement stuff and I was like, hmm, I'm gonna ask the guys and see what they think. You know what's interesting about this is that, if you do a certification and you read the textbooks, and then you go take a course with an instructor, and then you ask them questions like this, what you're gonna get is more nuanced answers,

because the instructors tend to be coaches, trainers. If they're good coaches, right? Well, they tend to be, right? Because I had this, I remember I had an instructor and I asked them questions, and he had been a coach for a long time, and he goes, well, this can happen, this can happen, and well, you'll find with different people,

but you don't see that in a textbook, right? Because a textbook tends to be, you know, it's like doctors when they look in an anatomy and they go perform surgery. Like you open somebody up, I don't look exactly like what it's supposed to look like in anatomy. I mean, I know this personal experience,

I have a family member who got their appendix removed and it was not where the appendix is supposed to be and the doctor's like, oh yeah, sometimes that happens. So, you know, it could be different from person to person. They're both right, but yeah, you want your feet to be able to be a lots of different positions when you squat and it be comfortable with good stability and strength.

That's ideal. And ASMR also, as long as I have the, I have three of their certs and which I took a long time ago. So I don't know if it's changed since then, but for the law as far as I know, they're still promoting just squatting to 90 degrees too. Yeah, safety, right? Yeah. So they don't even promote deeper than, which is something that I would absolutely

teach a client to do. I want them. Now, I wouldn't start them there if they can't, you know, without breakdown. But if I can get somebody to squat all the way, ask the grass with no breakdown in their joints at all, or the movement, then I would absolutely teach that. Totally. Manuel, thanks for calling in, man. Thank you guys. I appreciate you.

You got it. Right. Yeah. I, boy, I remember this, you know, as an early trainer, you read something, you learn something, and you're like, this is it. And then you encounter the client where that's not it. And then you're hard headed about it. No, no, this is what it says.

We gotta do it this way. And then you meet another client, another client, and you're like, okay, hold on a second. This is way more individualized than I thought, and it blowing my mind, how different it can be from person to person. Yeah, unfortunately, that's sort of the only way you can kind of start learning,

is you have to look at something is sort of like, here's kind of the benchmark. Yeah, here's the stand where we're trying to achieve. And then you start to realize, oh my God, this is like almost unachievable for a lot of people. And like, how do we work our way in that direction, but work with each person's individual needs? Well, I mean, it's the reason why, and I know we've said this so many times on the show that the answer always is kind of depends. And that is all like anytime any trainer or coach by depends. Yeah, it says says like, this is the, this is the way all the time. It's just like, well, you know, maybe the majority or most of the time or sometimes,

but it always depends because there's going to, there's gonna be such an individual variance with all this stuff with that. And so NSM's not wrong. I think you should try and work towards a place where you can squat down with your toes completely straight. I mean, that's a good put. And you should be able to do it super narrow, super wide. And like, if you can't, we should be working towards that.

But I mean, there's gonna be a little bit of variance in every person. Totally. Our next caller is Lisa from Michigan. Hey Lisa, how can we help you? Hey, I'm so, I don't know if you guys read my email, but I'm, I'm, I'm returning along, of course, I'm in a flight attendant now,

and I'm gonna be 54 this year, and I'm fighting this job is very, very challenging on my body. And just a lot of the repetitive moves and just carrying the luggage and just the whole job in and of itself at the hours. And I've just been trying to do a different type of workout program and I bought your TRX program.

And I've been doing that for the last couple weeks in my hotel room. And I'm just kind of trying to get my body more in line with mobility and TRX before I go back to lifting weights again. And I just kind of feel like I don't really know what the TRX is doing for me. You know, I don't want to lose muscle, but I don't feel like I'm building muscle. I feel like it's more like a cardio routine. And I just wanted might get a little bit of advice to how I should Move forward with what I'm going through right now with my body my job and you know hotel rooms

They're kind of sketchy you never know if you get a good hotel. So I don't always have access to weights But just how can I incorporate the TR apps into my routine? This is something I usually do in the hotel room. I'm sure I add some dumbbells, but I add a kettlebell, should I add some bands, just any advice along that lines. And what can I really expect from your TRX program as far as aesthetics?

Yeah, so first off, it's not a TRX program, it's a suspension trainer program. So TRX is a brand suspension trainer, so it's like Kleenex or Tishie, right? But anyway, it's called map suspension. So I was just trying to make sure we don't get sued. Yeah, so that's the thing right here.

Yeah, no affiliation here. Okay. But, okay, nonetheless, there's a couple of things that you said in the question that you emailed us that I'd like to address. One of them is you feel like your body is really out of alignment and your digestion is really off. Okay, so those still stand, those are still accurate?

Yeah, I'm sure, you know, they say it takes like a whole year for a year-old body to get a justifying, and there's going to be a lot of issues in that area. I mean, I'm still feeling it, I've been in about a year and a half. I still feel it. I think that they just have enzymes that helped a lot and have been going to add a probiotic stuff that's still there, but it's definitely not as profound as it once was, but yeah, it's definitely still there. Yeah, I don't know if I would add anything. Now, what can you expect from map suspension? It's a strength training program. You're just using a suspension trainer and body weight instead of dumbbells. You should notice more strength,

more muscle, better movement, mobility, but based off of what you're saying, the way you described your job about it kind of being demanding and repetitive motions and reading your email, I think you're overstressing your body. And I think adding anything to what you're doing physically is going to just make things worse. So if I were to add anything, it would be something restorative and recuperative. Either that's working on sleep or meditation or something that's more restorative like walking or stretching, maintaining sleep patterns is probably a big one for flight attendants because you're probably traveling to different parts of the country in the world. So you may be going to bed when the sun is up

or waking up when the sun is down or vice, whatever. So those are the things I would focus on. And if your digestion's still not great, I would work with somebody, a functional medicine practitioner, like a really good one, we'll be able to address some root cause issues for you. And then when that gets solved, boom, all of a sudden you see your body start responding again.

We have a forum on Facebook, it's free. It's called MP holistic health. So anybody can join it. Go on there. Dr. Cabral and his team answers questions, help people out. And then if you wanna do further testing, you can do that. But I think that would be a good resource for someone like you.

And I've trained flight attendants, I've trained pilots. And the demand on the body that the travel and the time change has cannot be understated, has a tremendously stressful effect on the body. In fact, you can see in the data, same thing with shift workers, reduce lifespan and increase risk of things like heart disease and cancers because it is a big stress on the body.

So what you don't wanna do is add more stress if that's the case. And I'm gonna guess right now, and I think I may be right that that's probably the case. And so I would say let's work with somebody that can look at the root issue, start with digestion. If digestion's off, everything's off.

I would look at that first. Yeah, two things I just wanted to kind of touch on for the suspension training program. And you mentioned it, like you kind of got a cardiovascular feel from it. There are ways to intensify, you know, how you're doing these exercises and to get closer to the anchor point at some points. And also like really like stabilizing your body and holding this really tight position all throughout your body

to be able to perform it is really demanding. And to slow your cadence down, to really slow that tempo down, I'll make it more so of a strength exercise. So if you're not doing that, you're just kind of going through the reps of it and working way through and not really paying attention to, is this really demanding enough for me? You can scale that by either coming closer or away from the anchor point. So I'm so glad that Justin said this because right away when you mentioned this, it took me back to my Orange Theory days. So I had the opportunity to train and teach orange theory classes for two years. I don't know if you're familiar with them or not, but part of the training protocol is

30 minutes, the people are doing cardio, the other 30 minutes they're working in the weight room where we primarily use suspension trainers. And we would go through, we'd be considered a strength block where we're doing like five reps or six reps, and what I'd constantly, so this is what you may be feeling or notice is a very, very common, because this was more common than not,

that I'd have to go over and tell people that we're using suspicion trainers to slow down their tempo on the exercise, meaning like going from that exercise, that exercise, and that exercise, let your body rest and actually slow down the rep that you're the exercise. So let's say we're doing chest press

and make it more challenging. Increase the range of motion with it too. Yes. Slow it down, make it challenging and hard, slow it down, go deeper into the press, and then press, so versus this kind of like, get it to an angle where it's easy enough for you to kind of pump it out and then do the next thing or wait and then do it again,

I would tell them like let's really try and make this difficult. And if you do that, you absolutely will get the strength and muscle building benefits from it. But if you do like a lot of my clients did inside Orange Theory where they're kind of just going through the motions, then you will get more of just the cardio aspect of it, just the heart rate elevating and a little bit of a sweat and burning calories, but you're not getting real muscle soreness or noticing muscle being built.

And that's because of how we're using the suspension trainer. So definitely make it strength training. Yes. Yeah, I do play with the move it away from the the anchor. I do play with that, but you're right. I probably just go into the motions and I just need to get a little bit more mind-body connection. So that's probably why. Because I definitely sweat and my heart rate goes up, but I just don't fill my muscles at all. So I'm probably just need to and if I'm giving it so again, if you're a client of mine and we're gonna go back to a suspension day,

so let's say the program calls for, and I'm just gonna use the chest one, because I know it's in there, the chest press for 10 reps, I'm actually even okay if you fail at eight. I'm gonna tell you to position your feet. If you do 10 right in front of me and you pump out 10 with good form easy,

I'm like, nah, nah, nah, let's move your feet even further back. I wanna see you like struggling to get that 10. Just because of where we're currently at, just to make sure I'm pushing you in the strength direction more. I would say even just to prescribe to you personally with this, I want you to hold two to three seconds at the bottom of each rep.

So that meaning you're over emphasizing the most difficult portion of the rep. So that meaning you're over emphasizing the most difficult portion of the rep. So that way you get connected, you get that kind of grinding response that you need. So it emulates more of a strength exercise. Love it. Hi, well I appreciate tips. I'll definitely re-value right how I'm doing it and go from there. But thank you so much and I think I'm part of that group. So I'll just have to go in and ask a question. I think I just went out reading on the post for the holistic. So thank you so much and I think I'm part of that group. So I'll just have to go in and ask a question I think I just can kind of read it on the post for the holistic. So thank you for that awesome. Thank you Lisa. Thanks for calling in

Yeah, good advice guys with it with the the suspension trainer I think the way that they've been used for so long and she mentioned TRX right they they've done a great job of partnering with lots of group exercise classes. Yeah, which are which they say their strength classes, but they're all cardio classes. And so when people use suspension trainers, especially if they have any experience with them or have seen people using them, they don't treat them like weights. They don't treat them like strength. I'd tell you right now, they're guilty of it. So they launched their thing and they had used to have TRX classes where they have

all these, and it's all taught in a class time music form like circuit training Yeah, and even if the and even if they're intent it's just like orange theory orange theory So one of the things I really what one of the things that drew to me there aside from having a friend that owned the franchise Was when I looked at the programming I was actually pretty impressed with their programming But the adherence to the programming was terrible Because they got music going and they get scores for calorie burn and stuff. So it's like, it almost seemed like there was two different

people that built that business. You had a very smart trainer mind that understood programming and knew how to cycle through phases and exercise his entertainment experience. Yes, and they tried to force them together and what they may not have considered was that the entertainment, high energy thing was going to overshadow the good programming

that was actually in there because nobody was adhering to it, nobody. Everybody was in this race, and so they're just going through the suspension trainer and I'd watch it, I'd be like, I see what the program says on the TV, like, oh, this is a five by five block, and we're doing five by a check,

but everybody's like, bangin' out the five, then over the dumbbell curls, and it was hard as fast as well. like, oh, this is a 5x5 block and we're doing 5x5, but everybody's like, bang, bang, bang it out the five, then over the dumbbell curls and it's hard as fast. Yeah. And it just turned it into a sweat game. This is just one of those things I like readily recognize because I can make some of those exercises insanely difficult. And I just like, and I would show my clients just little ways to tweak it and they'd be like,

oh my god, and they wouldn't be able to do it. It has that ability. It's just the intention of going into it. And really it's about the tempo of it and the range of movement. Well, that's also why I love the thing so much because it really can be for someone relatively new, a beginner and be great super advanced.

To super advanced. I mean, you can definitely progress those things like to your point, Justin, to make them. You can bring an athletic, strong person. I can't destroy people. Yeah, I'll break you off with some straps. Easily. Awesome.

Look, if you like our show, head over to mindpumpfree.com and check out some of our free guides. They can help you with a lot of your fitness and health goals. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Admit his on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump South. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sour, animal, and justine as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get

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