Mind Pump: Raw Fitness Truth - 1911: How to Get Better at Pull-Ups, Ways to Build the Legs Without Lifting Weights, the Benefits of Switching From a Body Part Split to Full Body Workouts & More (Listener Live Coaching)

Episode Date: September 28, 2022

n this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Powerlifters have it half right and half wrong. Bodybuilders ALSO have it half right and half wrong. You can learn from BOTH to maximize your gains. (3:25) How the PRx rack is set up PERFECTLY for band-assisted exercises. (23:23) Why would Walmart remove self-checkout machines? (28:36) Walmart is getting into banking! (40:33) Nothing will lose you more money than a car. (41:40) The value of SleepMe and the growing competition in the market. (50:45) #ListenerLive question #1 – Are there any exercises I can do to activate the muscles to perform a pull-up? (55:23) #ListenerLive question #2 - What recommendations would you give to someone with limited to no access to accessories and weights to keep progressing on my lower body? (1:03:40) #ListenerLive question #3 - Is my love for running holding me back from burning fat? Is it possible to burn fat while working out and running or should I stop running and only strength train to burn fat? (1:09:40) #ListenerLive question #4 - What is the best/most accurate method of measuring body fat percentage (ideally an at-home method)? (1:20:50) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit SleepMe for an exclusive offer for Mind Pump listeners! Visit PRx Performance for an exclusive offer for Mind Pump listeners! September Promotion: Skinny Guy Bundle (MAPS ANABOLIC // MAPS AESTHETIC // NO B.S. 6-PACK FORMULA // INTUITIVE NUTRITION GUIDE // OCCLUSION TRAINING GUIDE.) HALF OFF!! Also, the Fit Mom Bundle (MAPS ANYWHERE // MAPS ANABOLIC // MAPS HIIT // and INTUITIVE NUTRITION GUIDE.) HALF OFF!! **Code SEPT50 at checkout** Mark Bell Sling Shot Walmart employee demonstrates how they catch self-checkout theft Milk, Diapers and Checking Accounts: Banking Comes to Walmart ‘Never spend more than this much of your income on a car,’ says millionaire finance expert The Millionaire Next Door: The Surprising Secrets of America’s Wealthy Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Rubberbanditz Resistance Band Set (Mind Pump Package) Buy Resistance Bands from kettlebell kings How To Do A Pull Up | Banded Pull Up Regression (TRY THIS) - Mind Pump TV Mind Pump #1085: Build An Amazing Body With No Gym MAPS Suspension Training Mind Pump #1630: Ten Ways To Break Through A Plateau MAPS Symmetry Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness) Instagram Mark Bell (@marksmellybell) Instagram Cory Schlesinger (@schlesstrength) 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 Pump Rine. Today's episode we answered live, caller's questions, but this was after a 50 minute introductory conversation where we talked about current events, scientific studies, fitness health, our lives, and much more.

By the way, you could check the show notes for timestamps, click on the timestamp, you wanna listen to your favorite part, and it just fast-forward to it. Also, if you wanna be on an episode like this one, email your question to live at mindpumpmedia.com. This episode was brought to you by some sponsors. The first one is sleep me, previously known as chili. So this is technology that basically goes on your bed.

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SEPT50 for the 50% off discount. All right, here comes the show. T-shirt time! And it's T-shirt time! Holy cow, Doug! It's my favorite time of the year. Not the year, nice. Because I only do this once a year, Doug.

Okay, got it. My favorite time of the year! So we have two winners this week a year, Doug. Okay. Got it. My favorite time of the year So we have two winners this week one from Apple podcast one from Facebook We have mama monkey 13 from Apple podcasts and for Facebook. We have Gabe Cone Both of you are winners and they might just read to iTunes at mine pump media Dot com include your shirt size and your shipping address and we'll get that shirt right to you. Power lifters have it half-right and half-wrong. Bodybuilders also have it half-right and half-wrong.

There's a lot you can learn from both if you want to maximize your gains. I'll get to explain that. So, power lifters, or if you train with the powerlifting mentality, right, low wraps, you're trying to maximize strength, the goal is to make the weight feel as light as possible. Like if you ever train with a power lifter, they're really good at maximizing biomechanics and leverage and the technique of the lift, right? Right. They're not thinking about the muscles. Not at all. They're just moving the weight. They're moving the weight effectively as possible. Yes, and they're trying to make it light.

They're trying to make it feel light. Whereas a body builder, what they're trying to do is they're trying to take an exercise. And how can I make this weight feel as heavy as possible? How can I make the weight feel harder to create more tension on the muscle? Both have tremendous value. Both build muscle. Both are valuable skills depending on the phase of training that you're in. I really have a mind sense. Yes. I love this tip because I actually think this takes a while of training consistently before you learn to like really apply this into your program.

And what I mean by that is all of us, whether we like it or not, tend to identify somewhat to some camp, right? As much as we talk about how we, all of us tend to gravitate towards a way of training. If I were to critique myself, I gravitate towards more of a body builder type of mentality when I lift. If I were to critique you too, I think you guys gravitate

more towards a strong man or powerlifting. And so what does that mean? Well, that means when Justin and Sal go to do 15, 20 reps, they have a tendency probably to want to put more weight on the bar and lift as much weight as they can for those 15 reps. What I tend to do with powerlifting reps, if I'm doing five, let's say one to five reps, I have a tendency to not put enough weight on the bar because I'm trying to feel my glutes and squeeze or feel my back and squeeze. And so learning how to take yourself out of that character and think like the person that tends to gravitate towards that type of rep range and learn how to apply that into your

program, that takes a lot of skill. Oh, if you've ever worked out, if you've ever done like a low rep training cycle with a body builder or a high rep training cycle with a power lifter, you could clearly see this. The powerlifter doing the cable crossovers and the laterals and other stuff, it's like they have the same powerlifting mentality. It's about biomechanics and leverage,

whereas with the bodybuilder, you take them, you have them deadlift and you can tell, like what are you trying to do? You're trying to feel your lats, you're trying to squeeze, you're back, don't do that, just lift the weight in the most efficient effective way possible. Like Maps in a Ballack, for example, is a great example of this. Phase one, the goal is to lift the weight and do it in the most effective efficient way

possible. You get to phase two and phase three. The weight isn't as important. It's about making the weight feel heavy. If you cross those over, you mess up the whole thing. Well, the clearest example I always see is when a body builder or ghost, the dead left and you see like, they're abandon their elbow and they're always like pulling with a lot of upper body strength

and really trying to muscle it up as opposed to, you know, using that leverage and like their whole body in this like simultaneous type of a fluid movement to pull it up off the ground. And then on the other end of it, seeing a power lifter, somebody like me, like we're in a Ben... Polsky's gym, and I'm like,

just trying to get through the reps. And if I'm doing, let's say a lateral raise or something, and I'm just doing the reps, and he's slowing me way down and grinding my way through and like every little detail of the angle of you know where I'm where I'm trying to pull like matters substantially. Well, let's unpack it a little bit more, right? Like what are some of the characteristics that are positive about each of those like types of like great direction, right? So a body builder does like they they do a lot of times in corporate,

a little an isometric pause, they're slow, the tempo is slow and controlled, they squeeze at the top, like they're thinking about the muscle, like so weight is not normally a major focus. Yes, they progressively overload, lift more weight, but they are trying to make that weight as heavy as possible.

They're more into the technique, they're more into slowing the tempo down and squeezing. When you go over to the power lifter body builder, I mean, it's speed firing your CNS, like explosiveness, like just moving the weight as fast and as hard as you possibly can. Very, very different adaptations. And so if you train in that way or like that way for a long period of time, and then you ask each of those characters to move into the opposite type of rep range,

meaning the opposite side of the spectrum, like the body builder who does supersets, 15 to 20 reps, a lot of pumping stuff and say, okay, now I want you to run singles. He still thinks like a body builder. And he wants to apply that to the one to five. And the opposite is true for the power lifter who lifts one to five reps and grind and explosive fire in the scene. And then he goes over to do 15 reps and he tries to apply that, speed, explosive,

grinding type of reps to the bodybuilder or the hypertrophy type training. And they both have a lot to learn from it. 100%. OK, so here's the big discrepancies I can see. Let's use an exercise like the bench press technique. Let's start with that. Power lifter is, they're both, by the way,

I want to say this before we continue. They're both technical. A bodybuilder and a power lifter are both focusing on technique, but what they're focusing on is different. The power lifter is modifying the technique to maximize leverage. How can I change my technique in positioning and form to lift the most amount of weight? The body builder is thinking technique as well, but what they're thinking is,

how can I move and change my body in positioning to feel this the most in the chest? Increase their time under tension. Yes, two very different things. Then let's talk about stress on the muscle. The power lifter, although they're not necessarily thinking stress on the muscle because they're thinking weight, their primary means of doing so is extrinsic. Extrinsic, I'm saying that wrong, there you go.

It's adding weight to the bar, whereas a bodybuilder is more intrinsic. Can I make this feel harder by squeezing and contracting the muscle? They're both valuable. Yes. But the power lifter, you're teaching, first off, you're learning, you're really good leverage and technique for maximizing the amount of weight you can lift. And that's going to carry over into the bodybuilding style training.

You're also creating tremendous tension. You're also teaching your muscles how to organize and work together to lift something, which is a very valuable skill that you have to learn and strengthen, because that's what makes you strong in the real world. Bodybuilders, what's the value there? They can target hypertrophy. They can target and focus, right? If a power lifter is, if you're always benching like a power lifter, and it just doesn't activate your chest as much, because that's the best leverage for you, you're not going to develop the most muscular chest.

Doing it that way versus a bodybuilder who can change their positioning to focus and feel on the area that they want to target. And by the way, with a power lifter whose technique doesn't activate the chest as much and has good leverage, would they benefit from still having a bigger chest? They would. So them switching over to some bodybuilding training gets in my hypertrophy, they would actually get stronger and vice versa. The bodybuilder would gain from learning how to organize their muscles in a way to maximize force.

So there's tremendous value, but the key here to understand, if you're listening to this, and you don't care about competing in either sport, the thing you want to understand here is, if you're lifting in really low rep ranges, train like the best people who lift in low rep ranges. Train like them. Who's the best strength athletes in low-ranges? Power lifters. So you want to follow their mentality and their focus. Well, who are the best people at targeted hypertrophy?

Bodybuilders. When you get in those hypertrophy rep ranges, the 12 or 15 rep ranges, where you're getting the pump and your target sculpting your body, you want to follow their mentality and learn from both. And then if you cycle between them through phases, you end up minimizing the negatives, because what are the negatives of powerlifting training? Eventually start to get joint pain. You start to stress, you're basically the seams,

right? Yeah, you start to fry yourself a little bit. What are the negatives of the bodybuilding training? Well, you don't get the muscle density, you don't get the ability to really fire your muscles in a unified way as organized as you'd like. Like compartmentalized. Yeah, you can kind of become very compartmentalized.

You'll see this with bodybuilders, by the way, when you ever have a bodybuilder do a kettlebell swing. It's like they're doing a front shoulder raise, you know, reverse pull-type deal. So you can benefit from learning both. What you don't want to do is use the wrong mentality for the wrong training cycle. That's when things get mixed up. Well, the true masters of kinesiology have the ability to move in and out of this.

When I see somebody who really, really understands human movement and understands all these different, the values of all these different modalities. You have that. I mean, it takes a lot of self awareness. It takes, I think a lot of practice. This is not a year one of lifting. Have you figured this out? I mean, it takes some time under the bar to be able to figure this out, how to do this. I don't mind.

This can't be overstated. The mental aspect of training for long term success is the most important part, it's more important than anything else. And the reason why if you follow one of our maps programs, the way we phase our workouts are typically in three and four week blocks. So for three or four weeks you're training the slow rep range, the mentality is more like a power lifter. You're looking at leverage and technique in that particular context, and then okay, phase

three or phase two, higher reps trying to get a pump, change the mentality, train more like a bodybuilder, focus on the glutes, focus on the hamstrings, the lats, the pecs, whatever the exercise calls for. The reason why we phase them that way, versus Monday is heavy, Wednesday is light, Friday is in between, because studies show that both methods seem to be relatively equal in terms of muscle growth.

But I disagree because the mental... It's very logical, component. Getting into the mental space of training like a power lifter typically takes me three or four workouts, three or four workouts into it. Now I've got the feel for the lifts. For the body building styles, the same thing. Getting out of that power lifting mentality,

getting into feel the muscle, not pay attention so much to the weight, that requires another three or four workouts. If when I switch back and forth, it can sometimes get mixed up and I'm experienced. So I can't imagine the average person trying to do something like that. I would like to add to this conversation another very valuable character to emulate,

would be the athlete. Yeah. Because that's a whole nother mindset and way of thinking going into the athlete. Yeah. You know, because that's a whole other mindset and way of thinking going into your training. Totally. Like the, the ability to stabilize and decelerate and accelerate explosively. Accelerate and control.

Yeah. And with speed, right? And power. Yeah. I mean, those, all three of those are very unique. You know, when you think of a power lifter, body builder, and then you think of like the athlete slash maybe Olympic lifter would be like a someone

who would be close to explaining that. And like those are, they're very different the way you approach the bar and how you lift the weight. So I will say this about fast loose. About think, oh God, hit the knee on the head. Athletes, so powerlifters understand tension and like let's just ramp up the CNS and go, right? And the powerlifter would be more like an athlete in terms of strength sports than the bodybuilder more so right because they compete in actual like competition in that sense athletes

They know how to be tense and they also know when to be loose. So if you watch an athlete play a sport when they need to turn it up it is Fire muscles are on and when they need to be loose they believe why because you can't be tensile time. You're going to die after five minutes. Tension restricts movement. Yes. So that's a great, I'm so glad you said that because learning how to do like mobility and training, multi planer movements and have an athletic mindset is neither body builder or power lifter. In fact, if you go into that kind of stuff training like a first off, if you train like a bodybuilder, you're not going to move well because you're going to think bicep, tricep, shoulder, it's not going to work that way.

If you think like a power lift, you're going to gas out after 30 seconds because you've got to know when to be loose, when to conserve energy, and when to expel it. Yeah, it's interesting to think about because it is kind of the ultimate hybrid of those mentalities and to be able to generate as much force as you can from like your power lifter. So the power lifter's entire process is to just generate as much force as possible and then have the mechanics to go through that movement as efficiently as they can. Whereas the athlete wants to be able to spark that type of force production, but then control that and be loose to be able

to manipulate their body so they can propel their body in certain directions in a fluid way, but then bring it back under control right away. So it's like, it gets, in terms of complexity, I would say, well, I guess powerlifting in bodybuilding are probably somewhat equal, but then that's sort of another layer of components. Oh, I would say athletic is less than. Oh, that's the ultimate. That's the pentacle.

Yeah, because you're, yeah, that's definitely the best. You're expressing to put it all together. Yeah, because I mean, the closest thing that you would relate to that outside of like sports sports specific, which would be Olympic lifting. Yes. And that is the pentacle. That would be the one sort of in between.

Yeah, I know. It's absolutely the, the, the Benacl... I just, I mean, one, this tip that I know you didn't intend for this to be like this massive maps commercial. But I mean, literally this is, this is why I recently came out and said like, man, I would love to hear from somebody who literally goes through every single maps program and falls it to a T because we have thought about that in the programming of all of these that you should get some of that application throughout all these programs as you go through them and when you get done I like you have a lot of tools in your tool belt and this is something I I think a lot of pride in the fact that I can I can get in the gym and I can lift and Look kind of like a pie if you saw me deadlift and squat

I've got pretty good depth and range got pretty good form pretty good form and technique that you can, and I can lift pretty good weight. That's like, okay, not the strongest guy in the gym by any means, but it's like, oh, that guy can power lift pretty well, he's strong like that. Then I can also get out there, I could do a jump box and look like an athlete when I do it. And then I get out there and I can train with great control

and technique like a bodybuilder and move in and out of a lot of stuff. And by the way, training in these different modalities, just for people who are more aesthetic focused, actually produces the best aesthetics. And I need to explain that for a second. Esthetics isn't just how you look posing in a picture. Esthetics in the real world is you're watching someone

move and walk, okay? You're watching someone squat down or sit down or twist and turn. So aesthetics isn't just how ripped a muscular look when you're standing posing, but rather, also how you move. And we all seen that guy or girl, right? They look really amazing standing still,

but as soon as they start moving, they look very non-fluid, almost awkward, right? So all this type of training produces a muscular, lean, fluid physique that actually gives you real aesthetics in the real world. You look healthy and you look like you can move very well. I remember experiencing that in Jiu-Jitsu. There were guys that were brown belts and black belts,

so very experienced doing Jiu-Jitsu for nine to 10 years, who I could cream them with stamina and endurance and strength in the gym. At the time, this is when I was doing Jiu-Jitsu for a while, I could beat them in stamina, I could beat them in a circuit, I could beat them lifting, but then we hit the mats and I'd be GAST out and those guys will be like whatever and they would tell me it's because they're like I know when to relax Like you're sitting there tense this whole time and they know how to relax them flow you ever ride a

member of the first few times you rode like a dirt bike and You're going over bumps and you're just so tired because you're just holding on so hard. Yeah, it's just so tense. Yes, so athletes know how to do that and that's an important skill as well. And training like an athlete, you know, maps performance has got some face twos like that, where you gotta learn how to do that. You're gonna die, like you know,

the matrix, you know, you acquire through practice and then that's the biggest thing is like most athletes are gonna be rigid like that. They're gonna be stiff. They're gonna be tense. And it takes, your body already has these natural governings in place to keep you safe and protect your joints and all that stuff. It takes that many hours and hours of practice to be able to provide that feedback that everything's

gonna be safe and under control and you have the strength and ability to control your body on that level. Yes. I think for the general population that's listening, one of the things that take away that is we all tend to gravitate towards a way of training or identify as a group.

And the more you challenge yourself, the more benefits that you can receive. Like if you always train like a bodybuilder and you apply, and you have to manipulate rep ranges and with that, but you still apply that mindset into the way you lift all time. Like you're only allowing yourself to reap so, so many benefits from training through all. When you learn to move and, and out of these modalities and take those mentalities into lifting, you'll open up more. Each one of these avatars have desirable characteristics.

I mean, if anything you've seen in the fitness arena, you've seen like, those like few things, if you say like bodybuilding, like you'll pick those aesthetic focuses out. Like this is my desired outcome. I want those right out of here. Or if I'm an athlete, I want to be able to move at this level and be explosive.

And you could do that along the board of all these different types of avatars we create. But there's something to be said about like being able to extract those characteristics and then incorporate all of those. And even for people who compete in these sports, just someone listening, he's like, well, I'm a power lifter, like I compete in powerlifting.

Well, you don't have to devote equal time to bodybuilding style training and to mobility as you do to powerlifting, but it will benefit you to dip into those, to break up your normal training cycle. So it would be great, if you do like a 12 week powerlifting block, it'd be good to throw in a couple weeks of bodybuilding or mobility focused type training and you'll end up just getting strong. You're going to be able to say something with

a bodybuilding. You're going to need to eventually, and I'll tell you why, you know what eventually happens is you hit your goal. So admittedly, I 100% identified as the bodybuilder type of guy for well then eventually I hit my my ultimate bodybuilding goal And then it was kind of like oh boring what now? Yeah, you know what I'm saying like I reached the the pinnacle of That that this thing that I had been chasing my whole life as a young boy into young adulthood into training And then you reach that and it's like oh well. I want this to be a lifelong pursuit Well, I no longer have this big goal anymore because I've achieved it. So it's kind of like, I just keep doing the same thing over and then and it's, I'm always in a false short now of what that like. So for me, for sanity reasons, and I think that

everybody will eventually reach this if you're super focused on one thing. If you want to be the best OCR racer, you want to be the best power, you eventually kind of reach that goal. And if you're, if you best power, you eventually kind of reach that goal. And if you're not only just doing that for this specific goal or sport or thing you like, and you want this to be a lifelong pursuit of health, you're gonna need to have, you're gonna need to move out of that.

Or else you're just be letting yourself down all the time. If I compared my physique always to my top physique that I've had before, I'm gonna be let down about my training all the time. So I have, I have the ability, I'm going to be let down about my training all time. So I have better mobility. Yeah, right. So I had to force myself to go like, okay, I'm no longer the bodybuilding guy.

I need to identify as the mobility guy for a while or the strength guy for a while, you know, or the sport guy for a while. Like you, I think it's important to do that if you want to make this a lifelong pursuit. This is all fitness wisdom is what it is. You talk to people who've been doing it for a long time, like 10 plus years consistently, who are people who worked out consistently for 10 years are very likely to work out for the rest of their life to keep it consistent. That's fitness wisdom.

So that's the kind of advice that's going to help you stay consistent and do this forever. Now speaking of training and lifting, I have just figured out that the PRX racks are really set up exceptionally well for banned either assistance or resistance to add to the bar. I just, you left them up on there and I did it for the first time of the day. It's set up. It's so perfect. It is.

I don't know why I didn't think it was. Same here. I was just looking around and I saw, so I don't know. Did you think that they, do you think they intended it? No. No, I was just looking around and I saw, so I don't know, did you think that they, do you think they intended it? No, no, I don't think so either. It's just a pull-up bar and then they also have the safety's underneath. So, okay, so to kind of break down what's going on, if this is a wonderful training technique and a way to really advance your progress, especially if you're already advanced, you can add bands, so with the PRX racks, it folds up against the wall. So

the thing with PRX is it's designed to minimize space. So if you have like a small area, when it's up against the wall, it comes off like, well, I don't know, not even 12 inches. Right. I think six, I think, actually four inches. Actually four inches. Holy cow. Then you pull the rack and it kind of folds off the wall, hits the floor, super stable.

It's actually more stable than a traditional commercial rack. And now you have yourself a normal squat rack. Well, it has a pull-up bar. And so what I'll do, what I did was I set up the bench press and then I attached bands around the pull-up bar and then put them around the bar. So now I'm getting banned assistance. So meaning the weight is heaviest at the top,

lightest at the bottom, so it's kind of matching my strength curve. And it feels incredible, and your strength goes through the roof when you train this way. And the other thing you could do with the safeties is I take the bands and put them around the bottom of the safeties around the bar to add resistance. So now it's harder as I push up or squat or whatever. It's perfect.

All you need are bands. Everything's right there. You haven't done that. Yeah, I haven't done that. The PRX yet, but that was definitely a go-to for me for quite a bit. It's a great addition, especially if you're feeling any kind of plateau

or anything of the weight that you've been putting up, it's one of those kind of in-between methods to really get you to break through. I wouldn't have thought to do it, except for he left the bands up there. And I was doing incline press that day, it was just a couple days ago. And I was like, oh, you know what's been forever

is that done. And we of course, we just had a conversation with one of our friends and we were talking about what a great tool. A reverse band. Yeah, bands were so that and that's what always happens to me. Like we talked to one of our really smart friends and we're talking about different, and still I go like,

oh man, it's been a long time since I applied that. And I sure enough, Sal had left the bands up there. And I just, I didn't think PRX was set up well for that. I really didn't. I just assumed that because I didn't see any like hooks, specifically because some of these racks and things have hooks. Yeah, well, I'm specific hooks. So you're like, oh, that's got the safeties on the bottom. It's just easy to put the bands around. And then the pull-a-bar. And it's right underneath, right on top of underneath where the bar

would work. No, it was great. It was great. I hadn't done that a long time. You know what I like about it? Besides the strength gains and stuff, because I get really strong, really fast when I use bands. bands in addition to the weight, what I really like about it is when I start to feel aches and pains. If you start to feel aches and pains, like hip pain from your squatting or knee pain or maybe pain at the insertion

when you're benching here at the pec, use the bands for assistance and it allows you to train with a high intensity and you feel almost nothing on those areas. I did it today, so I have a little strain here at the insertion of my pack and I use the bands today and it's like, I couldn't, and I pushed it with the intensity.

I couldn't have done that with the smoother resistance. Yes. I really know how to describe it other than that. It's really weird. What do you, you know, what do you think of comparing that to Mark Bell's tool that he created that I know that was his invention? Well, the sling shop. Yeah.

So, I, so I like the sling shop lot. I think it's way more convenient. You don't need to attach bands to anything. So sling shop, you could use on any bands. Similar sort of premise. I mean, you get that elastic energy potential, I guess, is what they call that. And then, you know, gives you that help, right help at the very bottom of the left, where you need it the most, and it all goes within the same premise of what you said.

So what I didn't like about the sling shot was that it pulled... I was just going to say, it changes your technique. Yeah, it changes. That's not how I would bench, right? So that's not exactly where my elbow is. You have to focus on that. It's a more narrow almost. Yeah, yeah.

And so when I am wanting just, when I'm just playing with the strength curve, which is what we're doing with bands, I don't want to have to manipulate my normal technique, because I'm looking for the carryover when I don't have the assistance, right? The idea is that I can just get rid of these bands and now I'm and I feel like and I know that and the tool is awesome because I know Mark has got all kinds of stuff to back like how much it has helped benching and stuff like that and it absolutely. Oh I love it. Yeah. This isn't it by far this is not by any means is not a knock on the tool. I just prefer I just prefer the bands. Well so what's the difference on the size too? Like, because I was using one that's a little too small and it pinched, you know,

to like restrict a little bit of blood flow. Big old pipes, you got there. You know what it is? Is that the slingshot encourages power lifter bench press. It encourages that tucked. You gotta try, step tight. Yeah, if you're going for like a body builder bench, what I found is that,

because you know, elbows more flared, you have to like really extend your elbows out. Oh, you can't. That's what that thing right. Yeah, you can't. And it makes the bench kind of different, right? Yeah. It makes it different.

So I like the bands a little bit more on that one. Yeah. All right. So did you guys hear about, I think it was Walmart is removing their checkout, their self checkout standard. Do you know that now? That's not the only thing they're doing. Yeah. Because I've heard that, was it whole foods

because Amazon took them over, they were gonna like overhaul the whole foods at one point and you're just gonna be able to walk through. So that is happening. That's still going on. Yeah, it's called Amazon Go Stores, I believe it was called. And then what he's referring to,

I believe, has to do with theft. Yes. Oh. So, I mean, there's not just Walmart, there's like a lot of grocery store chains that are getting rid of their self checkout because theft is exploded recently. And it's obviously due to the prices

of everything have just inflated like crazy. And I'm sure people, you know, when inflation goes crazy, it's like the people at the bottom that really suffer who are like, oh, I barely saved 20 bucks a month. Like, what am I going to do now? So, I guess those self checkouts make it easy to steal. So we like put it in the bag and then don't. Like you go up with your car and you just, yeah.

And you know, to be honest with you, if I think about it, when I do self check out, like, I could totally take a bunch of shit. Like there's one person watching. Very well managed. Well, what is, I can't, I can't believe I can't think of the name. There's a term for that when you're with, I mean, we had a 24th finish. I remember when that was so lost prevention. Yeah. Well, that's LP is what you is the, the, the, the part of the

department that's responsible for it. Is it called shrink or is it called? Oh, oh, there's a name for it, right? I'm, it's like at the tip of my tongue right now. I can't think of what it's called. It's like a predictable amount that you exactly. I mean, a lot of companies just fact, I mean, I didn't know it until I had to manage.

Yeah, you just factor sense. Oh, we have, I'm just gonna call it shrink for now until Doug figures out what the actual term is. I don't think that's it. That, you know, we have, you know, this is our average of $10,000 to $15,000 every month. I was like, whoa, and I remember when we, I was there before LP came along and then LP came later on and

One of the biggest offenders was our own employees. Yes, own employees. Same when I worked at the restaurant See, I mean, I wonder what is shrinkage. Oh, it is shrinkage. Okay, so I was okay When you take a cool idea, yeah, we walk out of the pool and it's cool. So it is shrinkage Yeah, so we we would adjust for that and I remember Snap their adjust for that. And I remember, they have to adjust for shrieking. Yeah. I don't know about your husband over there. No, no, it's just, it was a really high. Now, I mean, you figure thousands of dollars

for a, for a facility. And when you talk about 25th of our fitness or Walmart, I mean, locations is Walmart have, you're talking about millions, millions of dollars that you're listening. You know, Walmart's the biggest employer in America. Yeah. I know.

So you know what's funny about that is, and I remember talking to, I actually fired, well, I fired many people for stealing, but I got rid of somebody for stealing from the gym, right? So it was a corporate gym, big 24 fitness locations, right? So I don't know how many, at the time we had 200 some locations, and I fired them for stealing a protein bar. And I remember them being like, what's the big deal? It's just, it's a big corporation, like whom I hurting.

I said, do you know that they have to account for all this loss? Takes away from the profit, which means people like you, mean, everybody else gets paid less and we have to charge the consumer more. So although you feel like it doesn't affect you, it actually does. In fact, right now you got caught and you got fired,

but besides that, you think it's this nameless, faceless entity, but because of this, and you think you get away with it, maybe you do, but the times you do buy things, all those prices reflect their shrinkage that they have to calculate. So when they do that 10,000, 15,000 a month calculation, that goes into the price of products, services, and goods, which for the honest person who's barely making ends meet. So, it's not cool. Initially, when you mentioned this to me off air, that my first thing was, okay, of course,

Walmart attracts lower income and then things like inflation is their tighter. So of course, it's just gonna drive people and then it's easy to steal, so it's gonna drive them to steal. But actually, maybe it's employees. Maybe it's more employees. Maybe it's employees, or do's employees. Maybe it's more employees. Maybe it's employees, or do you have to employees

who are in an inflationary economy right now who didn't get a raise and are getting paid low wages while everything is increasing within the place that they work and they're kind of like fuck the man. And they have that same attitude. Think about how easy this would be. You're the one kid who's working the self checkout stands, right? So there's normally what, six or eight and there's one person watching and your friend knows to come shop at the time you're there

You're gonna turn a blind eye. That's that's what I think's happening. I think it's like my buddy works at this time I show up take a couple stakes. Nobody knows the difference. I've done that one with your kids. Did you really? Oh, is this your, yeah, this is my best friend. This is your confession. I used to have had thought about that memory along to my grocery store. Yeah, my best friend was a checker at this grocery store called New Deal when we were kids. We were like 16, 17 years old and I remember that we would come in late at night and we'd fill up our grocery cart and then we would know when he would know when he would know because he knows what the manager is and when they would go in the back to do inventory

or something and then we would go through and we would pay for some but it would be like skip three things, so it looked like so we'd go through the whole process and I mean we'd probably take something that was a $300, $400 grocery bill and make it like a $50 grocery bill or something that we did that several times. So I only stole one time in my life and it was beads of all things. Do you guys remember when I know you guys are like, what's going on here? Before you make fun of me, do you know? It was really a hippie fascination comes out.

No, no. Do you guys remember when Parkas were the thing? The big sport like foot starter parkas? Yes. Yes. And so where I went to where I went to school I don't know if it was a thing where you guys when you guys went to school But I had a San Francisco 49er park I got for Christmas was like a hundred bucks

My parents got it for me. I begged for it and then the cool thing was to put the the draw strings to put beads on them I don't know if you guys remember this. Do you guys do you guys yes totally did okay? Yeah, and I want to get beads I went with my buddies these were all Bad influences. These weren't the greatest friends. And they were like, just take them, dude. Just take them. I'm under that pressure, you know, that whatever. And I could have bought them, but I took them.

I swore to God every day. I'm not every day, but I regret it so much. Every time I think about it, I'm like, what an idiot. I was like, five years old. Well, I mean, I think at that age, I mean, when I think back to like, I was doing it more to be cool, I think.

Yeah, that was my, I was, we didn't have a lot of money. I was actually living on my own by this time and had my own stuff to pay for, so I justified it like that. You had a real reason. Yeah, well, I mean, I still think they're unexcusable, right? And I think as a,

I probably as a young kid, you know, I didn't understand how it works. And I don't understand how that trickles down to everybody. I'm really, ultimately I'm fucking a lot more people than the guy who I think is rich who's and I think that's the problem. I think too many people. I mean, that's wrong. This is wrong through our society right now as we think that, you know, oh, it's the rich or it's oh, this guy get over and it's like, man, I potentially, if I do, if I do that, 10 other people do that. And then there's a single mother who works two jobs who needs that job, who now gets laid

off because their profit margins are gone. Like you don't think like that. You're a 16 year old punk kid. I'm thinking selfishly just about me, my needs is not, and I'm comparing it to the guy who's at the top of this and how rich he is and it's like, man, it's like, if someone, if I had somebody that was wise enough to sit me down and explain that to me, I think I'm a good enough person

that I would have put that together. But right away, the way you justify it is like, oh, the man, it's the man, he's rich. It's like, he's not gonna, what's he's gonna miss $75 worth of groceries. My buddy, I'll say my cousin, so I don't have to say any, I have so many cousins, so they won't,

nobody's gonna know what it was. But my cousin got caught, because he did the same thing, peer pressure, and him and his friend would steal ties from Macy's, and then return him at another Macy's, get, store credit and get what they wanted because ties were easy to steal. Got caught.

And my family's very, they're old school, you don't steal, you're honest. Man, his dad sat them down and he just, when he talks about it to this day, you can see the look on his face like, I let my, I disappointed my dad, so bad. Like he felt so terrible. They made him, he had to go back, return everything. They threatened to put him in jail as dad's

like, if that's what you guys are going to do, that's what you got to do. You got to pay the price. So, but luckily that they let him off the hook. So does this mean then for Walmart, that they're going to add checkers again and like employ more people in replace of that? Yeah, because I think what they're calculating is the loss versus the extra cost of employing someone and they're like, oh, we're gonna lose this much less. If we have to. You know, it's just when the backfires and they realize that it's the employees

that we're already stealing, they just hire more employees. So bad to say the best. Maybe that was the plan. We'll be very clear at that point, right? Like, we hired more people, we got more theft going on. Hey, when the robot revolution happens, you laid us off, you laid us off. You know what, when you originally, when you had Walmart and those, I thought you're,

you know, Walmart is getting in the banking. I heard you say this. Yeah, Doug, dad, dad, dad, dad, when you, uh, get in the car. Hey, Freddie is slips today. Uh, no, you guys go a lot of trips today. Hey, daddy, would you, uh, would you look up, no, you guys go a lot of trips today. Hey, daddy, would you look up Walmart into the baking? Bacon sector. Yeah, it's good.

Yeah, it's good. It's definitely the, he's the, the dad. Look to set, dad. It's time I should. Now, why are you doing that? Tell me about your, your, your, your, your theaving stories. I know you were a big thief when you were younger.

Oh, I can tell you one story that I'm aware of. I may have done it more than once, but I remember a friend of mine had a, not a friend, there was a neighbor. He had a softball. For some reason, I wanted that softball, so I took it. I mean, I don't know. I remember that to this day, though, because- You're going to hell, Doug.

It ate at me, right? Did he ever find out or did you give it back? No, I don't think he ever found out. I think it took one- Doug is like- I think I may have eventually just taken it and threw it back into his garage. You're like one of the best people I know. Seriously, I'm not joking.

So to hear you tell that, it just cracks me up. Doug will never do it. Yeah, I have my mind pretty weak. I didn't tell any, but it was just like a pack of gum and then we got caught and then we had to put it back. Yeah, but the other one. Another one. At a Rob DeBake or something. Yeah. cotton to put it back. Ooh! Yeah, but the other one, I said 25-Sit-Pack. Adam robbed a bank or something.

Yeah. Yeah. Dude, I was hanging out with the grocery store at this far, so I'm gonna go. We're sure I was hanging out with dudes though that we're doing like B&E's. And I was like, and I was with them in one of them. And just was like, what's ha, like, you know,

you're just with a group of guys and they're like, oh, look at this, like somebody just like, kind of walks over Like, you know, you're just with a group of guys and they're like, oh, look at this. Like somebody just like kind of walks over to this house that we knew, because we're in an area that has like cabins and people aren't always there. And so they knew that this one was like not occupied and so they just like went in there. Let's go check the stuff.

All through the thrill. And then they kicked the door and they all went in there and they're like, come on, I'm like, and then I just had this like, I was in a pickle. Like, do I go with my friends? I'm not, and then I'd just be lined it out of there. I'm like, no, I'm not, I'm not, I'm not, I'm this, I was in a pickle, do I go with my friends or not? And then I'd just be lying to it out of there. I'm like, nah, I'm not a match on it. I could never do something like that.

I think this, I totally remember the rationale behind the grocery store. I literally, you don't have a face to the person. It just seems, yeah. You think corporate, you think it, so it, totally that's what you're thinking. Like, anybody who's had something stolen from there. It's like that's the worst feeling ever.

If coming back in your I mean I've had two cars stolen. I had a break in my house. Oh someone broke into my house and it was they stole. They stole. Bro, awful. We came first of all I became a vigilante for like a year afterwards. You guys all know that because as a father. I can see you.

Listen to you shit. Oh bro as a father I was like I like, I'm not gonna sleep and hopefully, I'm back. Did you get a soul? Yeah, like it was shetty, it's like a soul. I'm out of kinds of stuff. Did I went shopping for a moment? Did you start?

Yeah. That's it. Moopy trap, I'm juxtaphing. I'm juxtaphing. Bro, my son was five. He was five years old. They stole his piggy bank. It's so dirty.

You have to spray a lot. You know, he was like, he was so, he looked at me and he, I remember, he went in his room and I said, five years old, they stole his piggy bank. So dirty. What a piece of shit. You know, he was like, he was so, he looked at me. I remember he went his room and I said, and he comes out and he goes, blah, they took my money. And they'll look on his little face and I was like, I'm gonna murder someone. What a heartless guy.

I'm actually, I had to talk, I've talked with him about being, because this is for, especially for, well, this is true for girls too, but especially for boys, where you're hanging out with a bunch of buddies, and then they all start doing something that you're, and all of a sudden you're in a situation where you're like, uh-oh,

I need to break away or not. Like that is a tough situation. It's tough, man. A boy to be in. What does that say there? So it looks like they're getting into checking accounts. Wow. Yeah, I mean, it doesn't have a lot of details about

what they're gonna call their bank, or what they're gonna provide as far as services, but checking is the big thing it looks like so my buddy who who has a bank You know says that it's like it obviously extremely difficult But then I've also heard people tell me that like it's kind of like owning a sports team like it's guaranteed to be profitable It's one of those things that like if you if you get like the hardest part of the bank Supposedly and then same thing with getting a team is like, is acquiring the team? We're actually getting the bank through going through all

the process most things. Yeah, the process, the regulations, everything like that. But once you get it, like, I thought I heard that like everyone is profitable. Well, think of the leverage that one more clearly shared. Like, yeah, a lot of the trends. That's why I think that's why I think it's so profitable.

I mean, I'm speaking out the side of my account right now. Well, I'm wondering how they're going to leverage this because if you have a check and account with Walmart, do you get discounts? Do you get special offers on products? If you use of course you're checking. I'm sure you'll check. Sure, you'll do something like that. So they could really leverage the hell out.

Speaking of money, in an article I thought that was very interesting and it was by investment advisors and people who work with teaching people how to kind of work with money and stuff. And they all agreed that a person should spend no more than 10% of their gross annual income on a car. So in other words, if you make a 10 grand a year, okay, a 10 grand, that's what they all agreed on. Okay, so does that mean 10 grand total for the car? If you make 100 grand a year,

you shouldn't be driving cars or 10 grand a year. 10 grand a year. Okay, so 10%. 10% no less than 10% or more than 10%. Okay, so that's like, every day, when you at Yagzavis, so when you and I first were doing that, I was thinking like, that's crazy.

Someone makes 100K, they're justifying only a 10,000-dollar car. But the average car loan, let's say, is five, five to seven years, so say five years, that's a $ Someone who makes 100K, they're justifying only at $10,000 a car, but the average car loan, let's say is five, five to seven years, so say five years, that's a $50,000 car. So that's basically a $50,000 car, right? Is what you're, is, which that seems reasonable for. And I would say,

let me pull it up here, it says here. I remember that stat in the millionaire next door, actually talked about, I thought this was really interesting. You know that, it's more common that, like the purchase price, I was wrong. That's crazy. Ben, no more than 10% does that. Nobody does that.

10,000 dollar car. Yeah, he says, I don't make a 100k. He literally says, if you make 42 grand a year, you should limit your budget to $4,200. And now, the reason for this is that nothing will lose you more money faster than a car.

Almost nothing. It's a terrible investment. It's horrible. It loses money the day you buy it. And then they talk about the maintenance costs, opportunity cost, obviously, is massive. This is a classic and you don't drive it. But you know, financing is changing. That's the thing.

Car financing has changed all of that. You got people making a hundred grand a year by 50,000 lower cars. More than that. Well, most people that make a hundred grand a year go 50,000 lower cars. More than that. I love people that have a hundred, most people that make a hundred grand a year go out and get a hundred grand car. That's crazy. I mean, pretty close.

That's crazy. Really, I mean, at 50,000, you don't get much for a 50,000 lower car these days. I mean, that's kind of like your, I don't even know what is the average purchase price of a car now. I believe it's up towards, I think I read that for now. No, it can't be that high average.

It's up to 40 or 50. That's crazy. Yes. I mean, go really, bro. Toyota, it can't be that high average is up to 45. That's crazy. Yes. I mean, go really, bro, Toyota Camry, basic car, Honda Cored, basic car. Not gonna be 50 grand. Huh? Not 50 grand.

47,000. Oh my God, that's the average. That's the average. That's the average. The economy cars are in that class. It's all like 40 to 50. Oh yeah, you try, you want to like your car. You're definitely up there. Yeah, you know what the economy cars are in that class. Like, it's all like 40 to 50. Oh yeah, you try, you want to like your car, you're definitely up there.

Yeah, you know what it is, what the way that they get people is, the first time I bought a car, I remember my buddy sitting me down and he explained it to me, he goes, the sales guy's going to try to close you on the monthly payments. He goes, don't worry about that

until you get the price you want. Because what they'll do is be like, how much can you pay per month? And they finagle it into whatever car. I remember, so that, so our buddy Jason, we're a good friend of ours, in the car industry forever.

I've actually bought several cars from him. Is he still at DGDG? If you're in the Bay Area, and you go get a car, DGDG, you can ask for Jason. Yeah, he was the finance manager forever, and I'll never forget the first car. We were good friends, right? And I was buying my first truck that I got through him.

And he runs all my credit. And exactly like that. He's like, you know, and he's doing it still even as a friend. He's like, you know, where do you want it? He's more about the payment you want. I was like, yeah, just keep my pen. I don't remember what it was back then. I think back then I wanted my payments to be

under $500 or something, right? Like it needs to be under $500 a month. And then what can we do that? He's like, yeah, yeah, absolutely. Then what they, so what they do is they, when they run, they call the bank and they normally do this phone call away from you. So they normally go, okay, let me go talk to my manager

or let me go run your credit and they'll walk away so they can then call the bank and they'll call the bank and say, hey, I got this kid, he's 25 years old, his score is 700 credit score, he makes $80,000 a year, you know, what can he get? And then the bank will go, oh, we will prove him for a five year loan for 5.6% interest. And then the sales guy comes walking back and he says, hey, great news.

I got off the phone with the bank. The bank says you're approved for 6.8%. Awesome. And then you go, yeah, and they make the cream. That's how they add. Yes, and and they add whatever they and back in the days They used to be able to do is now I think there's more regulation around it today But back in the days they were able to juice that as much as they want Wow, yeah, I hate when I go to a credit union first and get the loan and then go to the car dealership

Well, and then what they do to use this so they get you pinned and why they want you to say a payment They go, so let's say I can fit whatever Well, then they go like this like okay, so let's say I got approved for a 5.6 for five years for and that would have had my payment right around there Then he goes like you know or we can get your payment down to like 480 Adam and but it's a seven year But then it's not but it's now 6.9 or 7.2 percent They're getting the extra. Uh-huh. So So that's what they make the they make the difference between them. So he called the bank in front of me and on speakerphone and the guy's like, Oh, yeah, I'm here with my buddy. He's been this night and he goes, uh, do you want to take me off speakerphone? And he's like, No, no, no, it's okay. Shoot me straight across in front of me.

He's a good friend of mine like that. And then he then he's told me my wow. Yeah. And then he told me, he's like, that's how we that's how we make our big money. People financing and then we can get them a better loan or a better percentage. And then they will finance it at a higher rate. Wow. Which by the way, one of the best hustles for anybody who needs to get a good deal on a car loan is to let the dealership give you whatever you want and then turn around around and go to a credit union afterwards and

Yeah, go through another bank and say hey I Yeah, I mean even if you know yeah, even if you don't yeah, you would pay it off through the credit You know and they'll give you normally a credit union You'll give you one of the best rates that you can get a get out there and then you're not playing those Well, and they don't want you to do that by the way They know you don't tell them don't disclose that but you do that. That's the best way to get a better deal That's 10,000 is I Mean that's kind of unrealistic. I don't know anybody that does that. That's the best way to get a better deal. That's 10,000 is,

I mean, that's kind of unrealistic. I don't know anybody that does that. I mean, you got a car. But you know, you and you brought that point up, you're reminding me of the book Millionaire Next Door. And I wish I, and I'm probably going to screw it up. Maybe I'll look up later like these exact stats on how this worked. But one of the things I was, I found really interesting when I read the book, was one of the things that most millionaires had in common was that, well, not only do they live well below their means, one of those ways is like the cars they drove. So like as they were up in income, the price range of the cars were much lower. So you have like people that like, and I can't remember exactly, so don't quote me on

this, but it was like someone who makes, you know, 80 to a hundred thousand dollars a year has a car that's, you know, 80 to a hundred thousand dollars. But then the person who makes like a million dollars a year drives like a 50,000. Yeah. So it was really kind of interesting. Now, why do you think that is? Do you think it's the the money habits? Because they, and that's what left me. So that is the successful. The number one factor in the book, or this with the book, the number one, because there is, when you look at millionaires all over the country, they range from everything, from plumbers to teachers,

to lawyers, to doctors, to everything. Most of them make it in real estate. 85% of millionaires in America are self-made. That's right. And most of them make it through real estate, right? They own a property that appreciated over years. So most of it has been made through owning a home early on. And most of the people that got there

got there by living below their knees significantly well below their means. And they got there fast enough that they were able to hold on to their house for decades. And so they built these. So that's a number one thing that all millionaires have in common is the ability to live well below their means.

Above all, they try and tie it to jobs or different characteristics, like that's the number one thing that they all have. I had a client that I trained. He was a vascular surgeon, very successful. Obviously, he probably made a ton of money. And he drove this 200 and something thousand mile Toyota for runner.

Like it was just beat up. I lost things last forever. And he just never, you know, you never bought, you never bought anything. He loved it. Yeah. And this guy, I know he's a Frank Vascular surgeon. He made a lot of money. Well, this is why I think it's so the, the journey to increasing your income.

It reminds me of a lot how you talk about like how important the journey of your weight law school is and everything you learn. I feel like that's how like when you're, when you're making more and more money, I mean, when I think of my own trajectory, it looks kind of like this, like this, it's kind of, it's this, you know, if you look at the line, it's been a gradual increase with some dips and dips and, you know, peaks and valleys along the way,

and along that whole journey, I've learned a lot of lessons and have built better behaviors around money. If I look at my behaviors and the way I spent money in my 20s significantly different than in my 30s, and now even more different in now my 40s. And so I think the most important part of all that was the learned knowledge of years of like, you know, thinking I have a lot of money,

when really I don't have a lot of money, or thinking this will never, this gravy train will never end, and then it does eventually, and or thinking the economy is gonna keep going in this direction, and then it does, and it's like, you know, I've learned that over hard lessons over years, and so, and that, you know, Katrina will laugh

and tease that, you know, because we've been together for 12 years, that I'm cheaper now than I have for once. She's like, this is so backwards. Absolutely. Well, speaking of markets, this is so backwards. Literally. Well, speaking of markets, you know, it's interesting. So I was talking to some of my cousins about the sleep me, but you know, previously known as the chili pad company we've been working with a long time.

So when I just changed their name recently, sleep me. Yeah. Now, so now sleep me. So instead of chili pad, same product, right? Sleep me bro. What's your any any any sorry to interrupt your commercial, but what I'm just curious what your guys' on me, bro. Don't, don't, don't, don't, sorry, interrupt your commercial. But what, I'm just curious what you guys have thought. Sorry, they changed it. Yeah, well, I don't know.

Is it because people thought chili pad was like spicy? Or ula. I mean, yeah, I don't know. Maybe they did a test group and that name just kind of popped out for them. Well, isn't there, isn't there number one competitor, the sleep number or something like that? Isn't like their number one competitor?

No. I think it is. Well, sleep number or something like that, is not like their number one competitor. No. I think it is. Well, sleep number's different. Sleep number changes the mattress firmness. Right. The sleep me is a pad that goes on the mattress that can cool a warm the bed and adjust to your body. Yes, maybe there's an association there

with the sleep number and then the sleep me is sort of the cool and heat. I don't know, but yeah, who knows? But either way, it's an awesome idea. Well, to me, I think it's kind of obvious. I mean, if you say chili pad or ula to someone who has no idea what we're talking about, they would not even have a close guess

to what that means. If I just said to a random stranger, hey, you know what a chili pad or ula is? And they'd be like, no idea. If you said sleep me, I bet you they have some sort of, had something to do with sleep, was it? So, some would do sleep in you. Yeah.

Well, I saw, I was talking about it. I was talking to him about it, and I had talked to him about it years ago, and he never took action. Anyway, I brought it up again, and then he brought up all these competitors. You know how much the market has grown? Yeah.

It has exploded, which is a good sign. This means that people are seeing value, right? If you can cool a warm your bed, you'll know the significant improvements in sleep. But I was surprised to see how much that market has exploded. There's now mattresses that come with this type of technology. So were you by the mattress and it has this technology? Oh, I was going to bring up and me and Adam were talking with Corey after we're done with the podcast a bit. And he was saying, Oh, yeah, I was going to bring up me and Adam were talking with Corey after the podcast a bit and he was saying oh, yeah I've heard about those like that they actually had challenges amongst the players Is to how low and they could they could bring the temperature down and the byproduct of that was they both got the best

Sleeps they've had in their life. Yeah, you know how he tracks like HRV and all these things And so it was kind of cool. He's like, you know, he had a bunch of players on the team and stuff that were. He's a pro NBA player. Yeah, that we're getting in competition of who could sleep with it the coldest. And they were just, they were just fucking around like who could drive. And I was just an hour laughing like I sleep at the very. Yeah. We already there as low as it'll go.

And he goes, yeah, you know what the outcome was. And I'm like, of course, the better sleep. He's like, yes, that's exactly what we saw was the colder they were willing to put that thing and sleep, the better. I like the quality. Have you guys experimented yet with it warming up to a wake-up? Yeah, mine's all set. I have. So, so it warms up to get you awake. Isn't that weird? Yeah. You wake up like you wake up naturally. It's the weirdest thing. It's such a trip. Combine that with the light, the alarm clock. I definitely do that. Yeah, the light. I think the most important lesson for somebody who owns these are is looking to get one that I have to communicate to everybody and that it took me a while that really figured out is it really does matter, especially if you if you sleep hot, I sleep really hot

Um, to let it get to its temperature that you wanted at before you get into bed. Yes, I do 15 minutes before. Oh, I do hours before. Oh wow. I do like three hours before now. I used to do an hour and then sometimes it wouldn't be all the way down to 55 by the time I get in there. And so then, that's right, cause you guys are not freezing. If it's trying to get, if it's not an hour, cause it'll never get,

your body temperature is so hot. So if you're somebody who wants it at the bottom, 55, and you get in at it and it's at 67, it's still working its way down, it'll never get down to 55. Your body temperature is so hot, it'll counter it. I see. And it'll never get to that, so you have to let it get all the way to that cool,

and then it does a great job of managing the temperature at there once it's there, but I don't think there's just enough horsepower in those suckers to drop it when you got your body temperatures that's working against it the entire time. Especially when you're super hot. Oh yeah. Check this out.

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All right, here comes the rest of the show. Our first caller is Amanda from Denmark. Amanda, thanks for calling in. It's good to have you. Thank you. Nice to see you guys. Okay, I'm just going to read up what I've been written down. Okay, thank you.

My name is Amanda and I'm 25 years old. First, I have to say, thank you very much for all the content that you put out. I've been listening to the podcast for a very long time and I've learned so much from you. I even got my parents to start lifting weights with a personal trainer and they don't have any joint pain now. So thank you for learning me so I can lift them. After listening to you guys, I started lifting weights one and a half years ago. And I've done maps on the body twice, and now I'm in in phase four of maps performance. My original question was that I don't really see any progress

in my pull ups. I know that you had to say that the exercise that you want to be better at, you have to move off. But my problem is that I can't even do one. Is there any exercise that I can do to strengthen the muscles that I have to use during. But my problem is that I can't even do one. Is there any exercise that I can do to strengthen the muscles that I have to use during a pull-up? I do have any tips on getting better at that. And also, what would you suggest that I do after-maps performance? I bought maps aesthetic, but I'm not sure if I should do maps on a public again, and then performance and

then aesthetic. I also have to mention that I have never been lifting very heavy before, so I'm still learning to go into my workouts with the mindset of lifting and not getting a sweat on, because I've always been running a lot and doing a lot of like repetitions, hit cardio, you know. No, really, really good question. Okay, so to follow up with maths performance, you can do maps in a ball again or you can. No, really, really good question. Okay, so to follow up with maps performance, you can do maps in a ball again, or you can get into maps aesthetic. Just keep in mind that maps aesthetic

is very high volume. So if you start to feel burnt out or a little stiff or too sore, then I would back off on the volume and cut the sets down. But let's talk about pull ups for a second. Do you have access to like a pull up bar that you could have at home,

something you could put in your doorway that you can... No. Okay. I don't have one, but I was thinking about buying one. Yeah, so you can get one, the really inexpensive, they go in the doorway, and they have ones that kind of go like, they anchor on the other side of the door, so the very stable. And then what you do is you attach a resistance band to it, a long resistance band that you can step into, put that knee in.

Helps lift your body weight. So you can just step into it or put your knee into it, depending on how long the resistance band is, and you want to get one that's strong enough that'll actually lift you so that you can do a rep or two. And then my suggestion is to practice doing a rep or two, frequently, like literally like two or three times a day. So you walk by the pull up bar, you put your knee or your foot into the resistance band, pull yourself up once, come back down,

and then go about your day and then try doing that again. The key is to keep the intensity low. So you're not gonna make it a hard pull up. You should get a band that lifts you enough to where you lift yourself and there's some effort, but it's not super hard. And just practice one or two at a time throughout the day. Now to offset that kind of volume,

I would reduce the back volume in maps performance or maps aesthetic or maps in a ballic, just to make up the difference. But if you practice a moderate intensity pull up several times a day on most days, you should rapidly see your strength improve and your ability to pull up improve. Justin, are the bands that we have in the gym? Are they PRX or those kettlebell kings? Who's bands or those? The kettlebell kings. And yeah, because we have rubber bandets, so we have as like a bundled package. Yeah, but not

that. That's not good for her. This is, yeah, the kind of all kings is great. Yeah, because you want, so I think we should clarify it, right, the bands, because you're gonna, when you need someone to, when you need a band to assist for like pull ups, typically the little bands that like what we sell actually are not enough in my opinion, like you want something,

because you want something that you can assist you enough to where you could get like ten pull-ups and that's how I would I would get at least two or three bands and they'll tell you the strength on there as far as like the support the thicker ones and then and then start off with the one that really assists you and helps you get like ten and then you have the other one that just assists you a little bit a little bit less and then you can get maybe five or eight without one and then you have one that barely assists you that maybe you can only get one or two and work through the bands like that and get good at all levels, and then eventually be able to do it with no bands. And then still sticking to the advice that Sal is saying, we're, you know, every day,

kind of try to hop up there and grab one or two. Now, if you want to make it more simple, if you have trouble finding the right bands, and you know, you want to make it really easy, you can get the pull-up bar and you can get a chair so you can stand up to the pull-up bar so that it's up to your chin, right? So it's almost like you've finished to pull up and then hold on and then take your feet off the chair and support yourself for five seconds

and then come down and practice that every day. And then to progress from there, you would hold on to the bar and then lower yourself with control and then practice that every day. And then eventually it gets the point where you could lift yourself at the bar. Does that make sense?

Yeah, it does. It does. Perfect. But yeah, after you're done with performance, I think aesthetic is perfectly fine. But if you feel like you need to drop the volume, I would go for Maps and a ball again. And then back to Maps aesthetic.

And one of the ways you could do that without actually even changing the program is switch out the focus sessions for the mobility days that are in performance. Since you have all those programs and performance, I don't know how much you're enjoying the mobility or days, those are more recuperative, type of workouts.

So if you feel like aesthetic is a little taxing, sometimes what I'll do for somebody is just, hey, let's get rid of the other two days of training and actually turn them into mobility days That tends to do the job for most people for maps aesthetic. So keep that in mind too Okay, okay, yeah, that makes sense Yeah, I think that was it all right All right, I mean it we really appreciate you listening to the show and thanks for calling in all the way from Denmark Thank you. Thank you. Thank you so much, guys.

Thank you. Bye, everyone. You know, so just, and I hope she watches it's just to get more, more detailed. So before I use bands with pull ups for clients, I would actually use isometric. I was great advice. I actually, I don't think we've given that advice

on here before. And I forgot, I did this early days and I had a client who would, she would practice holding herself at the top and then another time of the day it had her practice holding herself midway and then another way where she was kind of all the way down. And so she would just practice this all day and isometrics are pretty cool

because you get strength gains really fast and the straight gains carry over to a little bit beyond the position. So like six to, I don't remember if it's six to 15 degree. Yeah, I think you said 15. Yeah, I think so if you did like top, middle, bottom and you practice that every day, and you can hold it for three seconds or so, you're going to gain strength in that full range. And then eventually gets the point where you could do. Well, wouldn't you so wouldn't you also so if you're prescribing that like I would tell

a client to try and increase the time you hold, right? That would be the goal. Like, you know, start off and even if you can only hold for like three or five seconds, a couple seconds and then get to where you can hold for five seconds and then try and get to where you can hold 10 seconds. If you can get to a place where you can hold those isometric positions for longer and longer, it'll eventually get to a point. So I think it was great. I don't think we've actually utilized that actually. Yeah, especially at the time. I mean, that's really the last hurdle for the most part for people to be able to complete

and get that last bit of pull over with get their chin over the bar. So it's perfect for that. I can't help but think of, you know, we just had a great interview with a friend of ours that will air soon, Cory Slesinger and, you know, the band, the assisted bands has got to be one of the best. I mean, that's the, I'd say deal, you know, but the, I don't know how hard the pull up is for her. Right. For some people, you might need a really like strong band.

That's hard to maneuver for some people. That's why I made that point. Well, yeah, no, that's a good point. I believe it's living fit. It's not kid about Kings, it's like a side, adjacent business to that, but yeah, they make really quality bands. You want those thick bands.

Yeah, so she's watching this video. It's not the little skinny bands or the tubes that people do like arm curls and like upper body exercises. You want the thick bands that normally you see people attached to like free weights. Yeah. That you need something with more support. Our next caller is Calvin from New York.

Calvin, what's happening? How come we help you? Hey guys, how's it going? Good to be here. Good. I'm calling in because I so last month, I just finished the first phase of max performance and reliked it. So thank you for that. But then I just moved house. I've just moved to New York there recently. And so I've got a lot of stuff going on, like getting the house ready new jobs stuff like that so I don't have access to a gym so I can't really complete my performance but I did just buy some suspension trainers like Olympic rings so I'm looking to incorporate them

it's really good for like upper body workout I feel but then I'm just afraid that like my lower body legs, like my squat It's gonna be you know, it's not gonna progress at all. So I'm gonna work kind of what I can do to Yeah, just to keep progressing my legs while using suspension trainers or any sort of at home workout Single legs, yeah, yeah, I mean single I mean pistol squats are not easy. I don't know. Have you ever done a single leg squats? I should do pistol squats. Yeah, yeah, I mean, single, I mean pistol squats are not easy. I don't know. Have you ever done a single leg? I see this was what yeah, excellent So so single leg squats slow down the right slow down the tempo real control real slow single leg deadlifts single leg toe touches old Gary and split squad. Yeah, and and and reals and slow down the tempo You can also do explosive style stuff, but this depends on your control and stability

But like you, you know, a plyo, a plyo jump, plyo type landings, like that stimulates fast switch muscle fibers as well. Now keep in mind you will get loose some strength in certain lifts because you're not practicing those lifts. So if you're not squatting with a barbell, you're, even if you kept the muscle up, there's a certain amount of skill that you end up losing by not practicing that lift. So it doesn't necessarily mean you lost muscle. It just means you just have,

you've been out of practice with that particular skill or whatever. But I mean, there's a lot of single leg exercises you can do, especially if you do them slow and control that are pretty intense. Well, I think too, you'd be surprised. It may feel like you're gonna lose gains whenever you kind of shift into this direction, but a lot of times you're just reinforcing more stability around your joints that need it.

Which then, you know, that's one of those that translates when you go back to any kind of by-loaded type of exercise. So, there may be a bit of a drop-off, but overall, you may be reinforcing things that need attention, which then may help you progress even further when you come back. I think the hardest part of this is this, the mental aspect. You know, when you get, when you, when you like to squat and deadlift and you've got, you've got pretty good strength in those areas. And then also you lose, you know, the ability to get to that equipment or those tools.

And now you're forced to just figure it out body weight. I mean, the truth is, I think you could even progress without that. I think it's very much so possible, but it's the discipline of, okay, now I'm doing these slow, single leg, you know, pistol squads and single leg deadlift stuff. That's like, it's hard when you like gripping onto, you know, three, 400 pounds and feel in the weight move like that. But if you don't ever train that way, I think your body actually could see great benefits

from training that way. It's just when I've been in similar situations, what I find the most challenging is just, I like to lift it. Yeah, totally. Heavy weight. But the truth is, if I were to discipline myself and like really do slow tempo pistol squats,

I mean, I know it would blow my legs up because I know I can, there's been times where I can squat 400 pounds, but could barely do, you know, 10 slow pistol squats. It's like, so there's plenty of room for me to progress in that area and grow and build my legs without squatting. It's just that I just rarely discipline myself to do that long enough. So if you've got the mental discipline to do it, the capabilities are there, believe it or not.

Yeah. And it says in your question, you do Jiu Jitsu a few times a week. You may actually notice some improvements in your Jiu Jitsu from changing your training, actually. Okay. Yeah. And then as like, as a program to focus on, like it was looking at my suspension or maps anywhere, is it a one you recommend? Is it about the suspension trainer or

is there any lag like development in the suspension training? Oh yeah. Oh yeah. Programmer. Yeah. Yeah. Yeah. It's full body. Yeah. That'd be a great one for you. Yeah. We'll send that to you, Calvin. Okay., great All right, thanks for all the Pants and guys we appreciate it. You got to be thanks for calling in All right, go on. Have a great day. You see this. I know he had a his accent sounded a lot like Conor McGregor. Oh, yeah Yeah, you know that the I get what you're saying Adam. I think that's a hundred percent because that's what would mess with me It's not that I couldn't find

Exercises that would be good. It's doing them. Yeah, it's just doing them. Yeah, I love barbells and dumbbells I mean, I've there's been times where I'm just being completely transparent with the audience where I've told myself I'm gonna do this and then I quit yeah, because I just don't I don't like it as much and it's like you know And I suck at it like the I mean just being real. It's a it as much. And it's like, you know, and I suck at it. Like, I mean, just being real, it's a- It's a different feel. It is. Well, I mean, in terms of intensifying, like you said, super slow control and then holding it,

you know, in the very difficult portion of the left, but also to being super explosive with it, which we don't recommend a lot, but in terms of body weight, it's a perfect situation to work on that. If you have the control and you're an athlete, so the carryover to like that being still generating a ton of force. Yes. If you have the control and if it's appropriate for you, a very fast explosive bodyweight squat

will activate as much or more fast switch muscle fibers in a slow grinding heavy exercise. I mean sprinting for example is a great lower body muscle builder. Short, hard sprints. The drawback is you have to have the prerequisites. You have to have the right stability and control because if you can't do something perfectly safe slow, you definitely can't do it safe fast. That's the problem. Our next caller is Austin from Florida.

Austin, what's happening, man? How can we help you? Hey, how's it going, guys? First, I just wanted to say thanks for having me on the show. I'm a fairly new listener, so I got some years of catching up to do, but everything that I've heard so far just, I just love and continue to follow you guys. So to share a little bit of background, the start of, kind of the start of the pandemic, really, I was 262 pounds.

We have a three year old or we had a nine month old at the time and I had no job, you know, just kind of sitting around the house and like, you know, I'm nine months out for my 30th birthday and I want to go into my 30s trying to be in the best shape of my life. So, started tracking everything through weight watchers actually. But, started tracking everything, started running, and because, you know, cardio is just what burns all the fat, right? So, that's my thought process, and in and up, falling in love with running really, and trained for a half marathon, ran that one, wasn't really too pleased with the time. So, went back at it three months later, dropped about 20 and 30 minutes off of that time. So just really loved running. But I also started to,

as things kind of opened back up, I had a buddy who kind of pulled me along to the gym and started working out, you know, a couple times a week. And I lost about 50 pounds. I got down to like 212. And then holidays hit, and I just ate whatever I wanted and put on another eight to 10 pounds. And since the start of 2022, really, I've been trying everything that I could do to get back to where I was,

or even try to get even more lean and whatnot. My question is, currently I run about four to five times a week for 45 minutes to an hour. Then I also go to the gym, I get about an hour session a day, four times a week. I know that building muscle can burn fat and also know that endurance training can sometimes break down muscle. So am I running too much? Or what is the balance there in terms of doing what I need to really need a goal of burning some fat here? Yeah. Austin, is your goal just to lose weight on the scale or is your goal to be lean? So like muscle?

What do you want to do? Yeah, sorry, definitely to lean out. I'd like to, you know, I'm at like 28% body fat. So I'd like to get down to like under the 20s. I'm not trying to compete in any competition or anything or in the, you know, 10% whatever. But 15 to 18% would be great and just be more comfortable in my skin. Are you gonna do any more running competitions coming up?

Does that even a thing? Or right now is the goal just I wanna get lean. Yeah, so I did sign up for my first full marathon in February of 2023. And I expect that to be about a 16 week training cycle. So I have about seven or eight weeks until that starts. Okay. So for just for body composition purposes, so to be lean, more muscle, you are running too much. So I would cut the running down. You're also lifting too much, doing an hour, four days a week, plus running four or five days a week.

You should be lifting maybe three days a week, and you could keep running a couple days a week, maybe two days a week, and that would probably be more appropriate along with a good diet. Now, when you're training for a marathon, that's different. I wouldn't worry about body fat percentage. That's more about performance.

But long distance running and training for endurance does have, it tends to get people to lose just overall body weight, including muscle. So you'll end up a smaller, kind of same body fat percentage version of yourself doing it that way. So I would do the strength training and make that the focus three days a week full body. If you don't have maps and a ball, that'd be the program I put you on. And then running, you could do one or two days a week of running just to maintain your stamina endurance, especially if you enjoy it.

And then what you'll see is the scale probably won't move much, but you'll start to get stronger and notice changes in body composition. So your waist will get smaller, you'll see more definition. And I wouldn't even look at the scale, to be honest with you,

I wouldn't even look at the scale, I would measure my waist circumference, or if you could do body fat protest, percentage testing. That's how I would monitor the progress. The good news is that you have a solid seven weeks to kind of reverse diet. So I think that is, I mean, we may potentially want more time than that for the most ideal situation, but at least you're not like it would this would be a Really tough thing to help you with if you're calling us and you're like and tomorrow I start my 16 week training for my marathon. It's like well, fuck you know, not much we can do you're gonna You know just get good at running

So you least have seven weeks to take sales advice. I mean, I think that that's the perfect advice Redu you don't have to cut the running out completely because there are some benefits to you still maintaining some stamina endurance. I think two times a week is plenty. I agree a map, Santa Ballock type of routine. And you're just, you're focused on slowly increasing calories and getting strong on the gym. Let your circumference measurements,

like you say, and be kind of your guide and the strength in the gym be your, your, your, your nor star. Like if I am seeing my, my bench, my squat, my deadlift slowly go up, I'm probably getting stronger, Billy Muscle and my waist isn't getting exponentially bigger. And then, and then my calories are getting higher. I mean, that would be the ultimate success in the next seven weeks is, can I go from, you know, did you tell me how many calories you, how many calories are you probably eating right now? Are you tracking it all? Yeah, I'm I started tracking about six weeks ago,

switching from the easy of weight watchers to actually just calories. I do it anywhere from 23 to 2500. Okay, yes, you know, guy your size, I would eventually maybe not in these next seven weeks, but eventually I'd want you north of 3,500 calories, right? Cause you're not a small guy, right? You're a big dude. So we would want to be up there. So the goal for now for the next seven weeks was, would be, can I get you closer to the 27, 2800 calorie mark

and not putting on any body fat and stronger before we go into this 16 week training for a marathon and and I wouldn't mess with calories if if anything I might go up in your calories when you start the marathon running so you don't so you minimize how much muscle you actually potentially are going to reduce Okay, does that make sense to you? Yeah, that that makes sense so So just to make sure I'm tracking completely, it would be to run maybe once or two times a week and in the gym three or four days a week. So follow maps and a ball. Yeah, we'll send you the program. Yeah, we'll

send you the program. So follow maps and a ball to a tee. Yeah, so follow that run maybe once or twice. And you don't, you know, don't drop your calories. You can keep on the same, but then slowly try to raise them to feed the muscle and to feed your metabolism. You wanna be in a position where your body's burning a lot of calories on its own. You don't wanna be in the position where you have to burn the calories manually so often.

I mean, running as much as you are working out as much as you are and being a big guy, only eating 20, you know, 2,000, 2,300 calories, and you want to lose more body fat. I think it doesn't take a rocket scientist to see that the end of that is unsustainable. You know what I mean? 15 hours a day and working out for hours and hours

every single week doesn't make sense. So if you follow our advice, you're gonna slowly be able to get your metabolism to boost and you'll be able to eat more food. And there'll be much easier to maintain. You're a perfect person to talk to about this too, because you have this great story that you just experienced,

which is you lost a bunch of weight through running like this, then you go into the holidays, you eat a little bit of whatever you want, and all of a sudden you pack on weight relatively quick. That wouldn't have happened, or it wouldn't have happened as bad. Had you built more, been more muscle focus during that time and less cardio focus because

you actually would have had a faster metabolism. So you would have more metabolic flexibility or nutritional flexibility, the ability to eat a little bit outside the diet and not let it feel like it packs all on you. But because you had ran, right, you ran all that weight off of you, you inevitably slowed the metabolism down. And so, you know, eating a few hundred or a thousand extra calories every day, it ended up stick feeling like it stuck to you, which is probably what you felt. Yeah, definitely been in a plateau. Feels like all year. So yeah. Yeah. Well, well, Austin, keep listening to the show because this is actually a topic

we touch on quite a bit. So, so I will be able to help you out. Was it your buddy that introduced you to the show, the one that introduced you to weightlifting? How'd you find the show? Yeah, um, yeah, it was. It was. Yeah. Good friend. Hang on a bit more.

Yeah. He knows. Well, thanks for calling in Austin. We'll send you, we'll send you a map, send a ball. That's awesome. Well, I appreciate you guys and one thing that I have learned throughout this they're listening to you guys is there a different there's a difference between fitness and health and I really appreciate you guys focusing

on the health aspect and not just the fitness because there's a whole lot of unhealthy habits that can take place and I appreciate absolutely perfect thank you all. Thanks brother thanks guys, it's it's still a thing You know, this is what people do in the world. It's definitely still Thing about it. It's always be a thing I think I think I'm talking about it run it off. I'm a what a great example. I mean the guy he's a he's a big dude He's a perfect example. He's 200 and what was he now? What did it say here? He was 260. He lost 50 pounds. So he's like it low to so he's a big dude. Yeah, he's a big dude

He's working out like what like like how many he's like low to, so he's a big dude. He's a big dude, he's working out, like how many hours, like 10 hours a week because he's running plus lifting, he should be eating north of 3,500 calories. I mean, I don't work out half as much as he does and that's how much I, right? So you want to get to that point, otherwise it's just unsustainable,

unless you plan on eating 15 calories and just doing tons of exercise all the time, what you could do, and if it's okay, it could be healthy too, just hard to maintain. When you're talking about like 2400 or wherever is that right now, and then like, you know, all this body fat he wants to lose, and getting to that point, like,

to really visualize that, and like, if I was to like have a client right now, and like this is the first conversation we're having, and to be able to draw that and be like, okay, so let's just say we keep doing this as a math problem, and I'm taking you all the way down, shaving, shaving, shaving, shaving, you know, is 1100 or 1200 calories, does that sound like

something that you can do? Yeah, paired with seven days of running, right? Yeah, exactly, because you have to match that with your intensity. And then what you can't account for, what you can't account for on that math problem is how the body's metabolism adapts. Right.

Because people will do the math and they'll assume I'll be burning the same amount of calories the whole time. No, no, your body adapts. It's a little more like that. Yeah. You're a metabolism burns less calories. No, which is why I brought up the seven day. Like eventually you have to increase the activity.

Yeah, everything gets worse. Yeah, and next thing you know, you're seven days a week of high intensity activity and 1100 calories and you're like, yeah, I'd rather be fat. And you know what you're seven days a week of high intensity activity and 1100 calories and you're like, Yeah, I'd rather be fat and you'll be way more enjoyable. Totally. Our next caller is Jared from Idaho. Jared, what's happening, man? How can we help you? Not a lot. I'm excited to be here. I want to thank you guys for for the work that you do and for the truth and fitness, which is something appreciated. I do.

I will, my wife says I get long-winded, so I will just read my email straight away. And then you tell great stories. That's what that means. Yeah. Do you guys that ask Paul questions and or look for your feedback after that? Okay, so my personal background, 45 years old, about 5 foot 10, 195 pounds, I'd say give her take about 20, 25 percent body fat, high school, small college level athlete, being previously certified as a personal trainer

with ACE, certified strength and conditioning specialist with NSCA, practicing physical therapists for the past 10 years, working out about five to seven days for most of my life, and our research and designed my own programming for the last 15 years or so. Questions, I had two questions. My wife introduced me to MindPomp about three to five months ago, so I'm fairly new, but when I've heard I like the background of philosophy behind the maths programs, I'm getting ready to try someone else's programming for the first time in a really long time. I'm going to get ready to start maps and a ballic because we got the RGB bundle. One of the things I'm most interested in in monitoring and tracking is my physique, hoping

to lower my body fat percentage. So the first question is what would be the best slash most accurate way to track body fat percentage, ideally at home, but simple and easy methods. And then my second question is I'd plan on starting anabolic just because it seems like what I would like the most, just give my background. But from what I've heard from previous podcasts, you guys often recommend the most beneficial program to be the one that's least like what I've been doing for a long time.

And so from what I could gather, that would be something like a map symmetry for me. So I was wondering if that would be pretty bitter off still starting with anabolic or getting and kind of starting symmetry instead. Yeah, are you, before, do you have any aches or pains

or any chronic type injuries right now? I ache because my daughter's turning 18 for other than that. I'm good. Holy shit, I can't solve that dude. Sorry, no math program will help you with that, except getting bigger to scale the boys away.

He's a DPT, so hopefully he's addressing most of that stuff. Yeah, I mean, you have, I mean, your background in correctional exercises, I mean, exceeds R, so you kind of know how to handle that. I think you'll be fine starting a map, Symmetruby, a great place to start also, but you could also follow it after, maps and a ball, and then, you know, with your background and experience, you could also, of course, modify the program. As you see fit, if something doesn't feel right. But yeah, I think you get great results trying Maps and a ball, especially if you haven't done a kind of full body-based workout before, if it was body-building style, you probably did more of a split-type routine, I'm assuming.

Oh, yeah. I mean, not even just upper body lower. It's you know, just in tricep tricep back. Oh, you're going to love it. And a box and a box and a blow your mind. Yeah, and a ball. You're going to spawn great stuff. Yeah, it's going to blow your mind. The muscle and strength gains in that are going to blow your mind. It's just the superior way to train for most people.

So give it a shot. I go through maps and a ball. And then after that, map symmetry would be a phenomenal follow up. As far as body, FAP percentage, I mean, that's really gonna come down to diet, right? I mean, even with a crappy program, you can get pretty shredded if you dialed nutritionally. So I mean, that's gonna be how diligent you are

with your tracking as far as a tool that you can do at home. To be honest, I've even used the shitty scales that are terrible. They're trying to compete against it. They're terrible, they be honest, I've even used the shitty scales that are terrible. Electronic competence. They're terrible. They're inaccurate. But you know what, as long as they are consistent and you're consistent with when you use it, I don't get hung up on when I get on the scale.

It says that I'm 27% and I know that I hydrostatic weighed a month ago and I was at like 8% to me, although that would never happen that much discrepancy. But you get the point that it doesn't matter to me that they're way off. What I care about is the one at home, what it starts out, and then as I'm manipulating my nutrition, you know, where is it moving? And I'm really watching the big swings

because the typically when you go into a cut or a diet like that, the most common thing, even professionals like ourselves that have certifications and knowledge and experience is too much, too fast, right? So I tend to go into cut and you want to do everything at once or you cut really extreme. And then I see weight kind of come off too fast. And I'm like, I don't need to do that.

I want to slow gradual process. And so I would use any of those. Just be very consistent about the time that you do it. And most ideally, that's morning, no food, no nothing in your system, first thing naked type of deal. And the same day of the week consistently. Yeah, that in conjunction, just with your basics or conference measurements.

Yeah, true. In terms of like seeing growth, where you want to see growth and then seeing like, let's say it's your waist that you want to see like the most, you know, difference in terms of like a decrease in size. So that's something you can consistently kind of revisit, you know, weekly or so just to give you an idea

of where the trends are going. So remember to go back with what Adam said to be just to really, really hammer that home, the consistency with electronic impedance body fat testing is gonna be in how in the time of day, the amount of water and food you've had in your belly that you test this. So in other words, if you test it first thing in the morning

on Monday morning, then that's what you always do. That way you're controlling all the controllables. And that way you know that the scale, cause the scale is gonna fluctuate depending on your water and your body and food and that kind of stuff. That's what makes them inaccurate. And then just watch the trends.

Don't get hung up on a one or two percent swing. Just look over the course of weeks. But I'll be honest with you. I like circumference. I really do. I like circumference better. If you store body fat like the typical male, which is mostly around the waist, you can honestly do two things.

My strength is it going up in the gym, and then is my circumference around my waist going down. If both of those are happening, then you're probably building muscle and getting leaner. That's the easiest, that's the most simple, easy way to do to test yourself. And you could do circumference measurements twice a week, just to see where that looks. And do the same thing, do it at the same time every day.

I think first thing in the morning is best, because what you weak can affect, like like gut bloat and stuff like that. So I would go first thing in the morning, right, right, you know, above the navel or right at the navel. And that's it. That and my strength. Am I getting stronger? Is my waist going down? Then I'm going in the right direction. Yeah. A waist, waist measurement paired with some photos. I love. I mean, if, when I was coaching online with clients, that was the check-in, right? Every Friday, first thing in the morning, before they ate, they would send me over their circumference measurements with photos of front, side, and back. And

really, I'm looking at like two weeks, because in a week, you could easily see a positive or negative swing that could throw you off that makes you trying to adjust the program when you maybe don't, just you're holding a little extra water or something, maybe you had a little more sodium the day before or something or a little couple more carbs. Those things could easily go off like that. So I'm looking at like two week snapshots. If I'm looking at your photos from two weeks ago compared to where it is today and you objectively look better and your waist is either staying the same

or even potentially getting lower, like we're on the right track. Totally. Just had to make sure to wear nipple pasties when I sent them to you. Yeah, I appreciate that. I appreciate that. So Jared, I'm gonna send you Maps Symmetry,

so you have that option. Oh nice. Yeah, so you could start with it if you want. I think you'll like Maps, I think start with Maps at a ball, after at a ball, like you could go into Symmetry, then go into Performance, then go into performance. You have all those other programs in there

and then have some fun with it. I think with your background and your experience, once you go through our programming, I think you'll be able to modify it and start to figure out kind of what's gonna work best for your body. And that's what we recommend anyway, is that when people follow our programs

that they start to individualize them. I've got to commit to following it to a T first because it's been a long time. So it'll be hard for me to give up that control but I've committed myself to giving it, for the first time through doing it to a T. So I'm so glad you said that. And you have that attitude because I agree with it

because someone with your knowledge and experience you don't want a tweak it. It'll be very tempting to want to tweak it. Oh, I'm, and you know, even someone like at your level, I would say, just trust, please, trust the process all the way through and then go back and, you know, I think, I think Matt, I think phase one of maps and a ball, it is going to convince you. I think after the, after the second week, when you start to see the strength gains go up, you're going to be like, okay, I'm going to stick with this to see what happens. That's my personal opinion. Nice.

All right, man. And then with the, with the impedance scales for at home, as long as I use the same one, do they stay relative to the consistent? Yeah. As long as it's like I said, first thing in the morning, you know, same food, same water. Same time. What Salah is saying is the thing that will throw. I can take one of those things and manipulate it by four or five percent within five minutes just by pounding some water,

have some sodium, have some carbs and that's what really throws those things off. So if you're really consistent at every Friday at 7 a.m. when you wake up before you get in the shower or something, you check it. It'll be pretty, it'll be pretty consistent for you. Consistent enough with a guy with your experience and knowledge, consistent enough to give you an idea, am I heading in the right direction or the wrong direction? And do I need to correct nutritionally? Nice. All right, Jared. Thanks for calling in, man.

Yeah. All right. Thank you. Thanks for letting you do. Yeah. I could look at you. But he was posted, man. I really, I'd really like to hear your experiences. You go through it. For sure. Sure. All right. Thank you. Thank you. Thank you. Yeah. Yeah. I could look at you. He must have posted, man. I really, I'd really like to hear your experiences. You go through it. For sure.

Sure. Sure. All right, Jared. Uh, he's gonna love. Oh, yeah. If you've been training that long with the body parts split, that switch is gonna, he's gonna blow up. I mean, he's gonna build some substantial change.

Massive when they switch over. Yeah. And the reason I put phase one where it is is because I know that that convinces people to continue on. I love that too that he said that he is, you know, for him to say it, not us have to tell him. He's committing to, I'm gonna follow to a T because that's the most tempting.

When you have that much education, that's the hardest thing is to take your ego out of it and be like, Well, he's a physical therapist, I'm sure he has patients who do the same thing. So it's like, I gotta be the patient. I mean, let's be honest, anybody sends us a program,

like we'd go through that same process of like, I don't know, I know. I know my body. Yeah I mean, let's be honest, anybody sends us a program, like we would go through that same process. I'm like, I don't know. I know my body. Yeah, yeah, yeah. No, so I hope he does, and I think that he's gonna see an incredible result. So I'm excited. Look, if you like Mind Pump,

head over to MindPumpFree.com and check out some of our guides. We have guides that can help you with almost any health or fitness goal, and they're all free. 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 Sal.

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.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 Sal and an adjustment as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump

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