Mind Pump: Raw Fitness Truth - 1949: Ways to Overcome Tennis or Golfer’s Elbow, Getting to the Root of Recurring Injuries, What to Do When Strength Gains Don’t Translate into Muscle Gains & More (Listener Live Coaching)

Episode Date: November 19, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Here’s a hack that will pack muscle on your body. Do powerlifting techniques on non-powerlifting exercises. (2:36) A great metaphor for our current society. (12:10) Political and business takes on potentially banning TikTok in the U.S. (19:47) Hormone replacement therapy is the next ‘green rush’. (27:30) Organifi Peak Power is here! (40:56) Nyquil is the ultimate reset button. (42:54) The importance of quality sleep and the impact of drinking alcohol. (45:59) #ListenerLive question #1 - Does the genetic size/length of the muscle play a role in injury? (49:41) #ListenerLive question #2 - What do you know about rice bucket training to improve grip strength? (59:08) #ListenerLive question #3 - Should I stop counting macros when my strength gains are not translating into muscle gains? (1:09:22) #ListenerLive question #4 - Why did I feel worse when I took time off from training? (1:19:25) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] MIND PUMP LIVE Q&A W/ MAX LUGAVERE Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! November Promotion: MAPS OCR or MAPS Cardio HALF OFF! **Promo code NOVEMBER50 at checkout** Cola Wars | HISTORY FCC commissioner urges US government to ban TikTok Mike Mutzel post on epidemic of low testosterone Secular trends in testosterone- findings from a large state-mandate care provider MP Holistic Health MP Hormones Mind Pump Hormones Facebook Private Forum MK-677 Benefits | What You MUST Know - Peptides Mind Pump #1900: The Truth About Peptides With Dr. Rand McClain Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka Sleeping less than 5 hours at night increases risk of heart disease, stroke, hypertension — STUDY Alcohol and Sleep - Sleep Foundation Visit Drink LMNT for an exclusive offer for Mind Pump listeners! MAPS Fitness Performance   MAPS Symmetry   How To Do The Zottman Curl – Mind Pump TV MAPS Fitness Prime Pro Intuitive Nutrition Guide | MAPS Fitness Products MAPS 15 Minutes Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Mutzel, MS (@metabolic_mike) Instagram Andy Frisella (@andyfrisella) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions. But this was after a 60 minute introductory conversation, where we talk about fitness, current events, our lives, studies, and much more. By the way, you can check the show notes for timestamps if you want to fast forward to your favorite part.

Also, if you want to be on an episode like this one, email your question to live at mimepumpmedia.com. By the way, we have a live event coming up here on December 3rd here in San Jose, where you can meet us. You're here at Mind Pump Headquarters. You might be able to listen to a live podcast. You meet Max Lugavir. He'll be here as well. It's a good time.

If tickets are still available, I'm not sure if it's sold out, but if they're still available, go check them out. Go to MindPumpLive.com. Also, this episode is brought to you by some sponsors. The first one is to organify. They make organic plant-based supplements that improve performance, health, and wellness. And one of their newest products is one that I helped design

called Peak Power. This one gives you energy, strength, endurance, great to take before you work out or before any creative endeavors. Go check it out. Head over to organify.com. That's ORGANIFI.COM, forward slash mind pump. By the way, they have a Black Friday cyber Monday crazy sale going on.

This is from the 24th of this month to the 28th of this month. That gives you huge discounts free shipping, 25% off everything, use the code mine pump. Also, this episode is brought to you by Zbiotics. They're the makers of the world's first and only genetically modified probiotic drink designed to break down acetaldehyde in your gut. What's that? That's the negative crap that comes out in your gut

when you drink alcohol. And that can result in all kinds of nasty feelings. So here's how it works. Drink Zbiotics, then drink alcohol like you normally would. And if this works for you, like it works for me, you just feel way better. Go check it out. Go to zbiotics.com.

That's ZBIOT, ICS.com. forward slash mind pump. Use the code Mind Pump 2.2 for 10% off your order. Also, we got a sale going on this month on two workout programs. The first one is Maps OCR, that's obstacle course racing. And the second one is Maps Cardio. This is an endurance based workout program.

They're both 50% off. If you're interested, go to mapsfitinistproducts.com and then use the coupon code November 50 for the discount. All right, here comes the show. Here's a hack that'll pack muscle on your body. Do powerlifting techniques on non-powerlifting exercises. For example, heavy singles, doubles, and triples for things like pull ups, dips, and other compound lifts that are not traditional powerlifting exercises.

I did that today in my workout. It always reminds me, there's so much value when you apply what powerlifters do to the traditional lifts, the bench squat and deadlift to non-traditional powerlifting exercises, you really get some great gains from it. Yeah, I think not a lot of people think to apply that towards especially a dip or pull up and add load. Like, most of the time, I mean, it just, it seems more conducive to add a bunch of reps to those type of bodyweight exercises, but there are ways to load your body substantially and

get the strength benefits from those. Totally. So, like, when you define like powerlifting technique, it's like maybe multiple sets, non-failure, low reps, long rest periods. Typically, with a deadlift, they'll do one rep or two reps, rest for three minutes, do it again. It's sub-maximal, so they're not maxing out. They're essentially practicing a heavy lift and it builds tremendous strength, right?

It really gives you that strength that you can get with that one or two reps. This is how their power lift was able to get such max lifts. But you do this with like a pull-up like I did today. I strap some weight around my waist and I just did a bunch of sets of like two and three reps. And my strength goes to the roof. My ability to do pull-ups goes to the roof too. I could do more reps with body weight from gaining strength with that.

But also, it just feels really good. And I get the muscle building effects. But most people, like I said, don't apply those techniques to any other exercises side from the traditional powerlifting lifts. I didn't train this way for years because I didn't identify as a powerlifter at all. In fact, I felt I was the opposite, right? When you kind of fall into the bodybuilding category, you tend to like look at powerlifters like,

oh, I don't, well, there's no reason for me to lift like that or to train that way. I don't want to look that way. You don't think you want your body to look like that? Yeah, you have no, you look towards that and you go like, and that's not a knock that all powerlif's don't look good, it's just that, you look to your space, which was bodybuilding, you're like, that's the physique I want, therefore,

I train this way, and I was missing out on so many benefits from that, it wasn't until much later in my career, did I start to take advantage of that tip? And I would add to that, like explosive Olympic lift. Oh, so good. Right. So like, man, my traps and my shoulders blew up when I started doing these like hang clean to like push presses. Yeah. You know, which is like a traditional kind of like a Olympic type of movement. And I would load it to where it was like really heavy. I wouldn't go max to where I was maxing out, but I would make the load hard to where I could two to three reps would be challenging for me.

Oh, that explosive movement on a lift like that, that I'd never train that way, and I saw huge. What a great point, because you could take Embarrow Olympic skills and techniques or principles and apply them to non-alimpic lifts, right? Like a snatch is a very technical exercise. Takes a long time to learn how to do it, right? Clean and press, right?

Takes a long time to learn how to do it. So let's say you wanna take advantage of the explosiveness, but you don't necessarily wanna practice this lift for six months to perfect the technique, because it takes a long time to get good at it before you can add load and lot of stuff. Well, you do like a high pull. Like a high pull.

It atomizes your risk. That's it. It's a low skill, you know, exercising comparison, but you can do explosively. Kettlebell swing. It's a lower skill explosive movement. You could do a push press, which is also a lower skill explosive movement, but gain the benefits of that explosive, you know, lift that Olympic lifters tendon. Well, this is also where I like to add bands on the benefits of that explosive lift, that Olympic lifters tend to. Well, this is also where I like to add bands on the outside of the bar, and so that way

you could really work on the acceleration of it, but it gives you that tension up at the very top, so it's like you can get through the movement quickly and then still get the benefit of that same kind of feel that you would from just moving the weight quickly like an Olympic lift. Yeah, oh, so you know, it's funny. When I think about, because you said how we get in our camps, I think that's just human nature. And what happens is we get so stuck in our, I don't know,

our box that we forget that there's wisdom or things that we can learn and apply to ourselves from other camps. So we look at Olympic lifts, like I don't want to do any Olympic lifting. I don't want to compete in the Olympics or train in that way. So we ignore everything they do or I don't want to do powerlifting or I don't want to do bodybuilding or you know, kettlebells or mace bells or whatever. And so we just, we don't look to them for anything that we can apply to ourselves.

This reminds me of, so as a kid, I did martial arts as a kid, and then I stopped and I got older, and I did martial arts again. But when I was a kid, I was really into it, and I bought books on martial arts. I had this one book that was like, martial arts from around the world, and it would talk about like Savat,

which was like this French kickboxing type of kickboxing, and then Muay Thai and Katz Wrestling, which is the submission wrestling from North America. And I would read about all these different skills, and I was always thinking as a kid, boy, I wonder who would win in a fight, this guy versus that guy versus this, whatever. And then the UFC came out and it was this new type

of competition where they actually had people fight against each other with different styles. And what happened is it put on the forefront, exactly what I'm talking about. It stopped becoming which style is the best and it became more about what's good from each style that I can borrow to make myself a better fighter. And if you look at MMA now, it's actually become

its own style of martial art and it's borrowed the best from multiple disciplines. In fact, MMA is so open-minded that you'll see a fighter throw a technique that's from some other martial art. And then a front kick knocks somebody out. Yeah, and then other fighters like, oh, that works. They don't care where it comes from. Let me apply that to my style.

We could do that with exercise and strength training. We could totally do that. So it's like, don't be so close minded because power lifters, there's a lot we could learn from them bodybuilders. There's a lot we could learn from them. There's a lot we could learn from the lifters. I feel like that's just a good philosophy in life to live.

Totally. Yeah, but I, you see the same thing in, in business, right? You, you see, you see that people identify with a type of leadership or a type of way of scaling and then they're like, this is the way to do it. It's like, man, there's so many different ways to skin a cat. And I feel like there's something to learn from

so many different people and how they do things, especially. And I feel like the more, the stronger I feel about that, the more I want to investigate that, right? The more I go, like, why is this successful? Right, right. Like the more, like I catch myself, if I, like, for example, I see somebody who's like really successful and I don't like how they did.

Let's just like, they're different than me. I don't like that. That's some about them you don't like. Yeah, something about them, I don't like as their personality and like I feel like turned off by them, like I challenge myself to investigate that. Like instead of me going like, oh, I don't like him and forget the dude's unbelievably successful.

He did something right. There's something that he's doing that I should be able to extract and then utilize for my own success. And I think it's human nature for us to repel stuff like that. If it's not in your camp or you don't identify with it, then we immediately reject it.

It's all bad. Or, oh, I don't wanna do it. It's like, ah, to me, to me, there's got to be some gold in there. And if I feel that way, I need to go towards it and try and learn about it and see what I can start from. Full transparency, when we started Mind Pump, there was a lot we hated in the fitness industry. There's a lot we still hate in the fitness industry. Just the way that, you know, they could prey on insecurities and the lies and the false

promises and the focusing on the things that really don pray on insecurities and the lies and the false promises and the focusing on the things that really don't make a big difference ignoring the stuff that makes big differences, making people feel bad about themselves, that's a sell to them all that stuff. However, there are nuggets of wisdom in how effective they are at reaching people or getting people's attention. So full transparency, this is a conversation that we had often when we first started Mind Pump, we said, okay, we want to, we want, we have the right message we think, but we got to, we got to compete with these people who are doing

a damn good job of getting people's attention. So how can we utilize what they're doing, but do it in a way to where we can convey the right message, so we can learn from them, but do it the right way. And that's a lot of what we try to do on the show. So we see people who sell crappy products or get people's attention on social media. And yeah, at first, we're like,

oh, more on that idiot, whatever. So go, well, hold on a second. This person's getting tons of views, they're getting lots of attention. If we want to beat them, we got to get attention, too. What can we learn from this person and do it in our own, you know, our own? Is there a way to do it with integrity?

You know, I think we just kind of look through the landscape of what's been working, what people respond to, because at the end of the day, you want to be able to connect with your average person and like their habits and, you know, where they're drawn to. Otherwise, you're never going to like present them with good information, because they're not going to be receptive to it.

So I can have all the best information possible and not connect with that person. I'm not I'm not winning like we're not we're not getting anywhere. So like a lot of times got a step back out of our high horse and and be like, okay, well, what what is your average person? What are they even interested in and like how can we present it in a similar way, but like now add in maybe some truth in there. Sell the right idea better than they can sell the wrong idea. Yeah. You know, not to go in a dark direction, but it is human nature to want to fall into a tribe or a camp. It is easy to manipulate human nature to make you hate other people or hate people who

think differently than you or a little differently than you, and then just generalize it and say they're all bad, we're all good. And then take that and then manipulate people into doing what you want. And this is what marketers do, but even more so, this is what politics does. I, you know, it's so funny you bring this up because I was just reading this, I think it's on Warren Buffett quotes as this page that I follow and I thought this was a really interesting point that was made. And it was, and I thought I had heard this before, maybe not put together the same way that

this person posted this, but it was like, if you put a 100 black ants and 100 rad ants in a jar, what would happen? And nothing would happen. They would actually live, live harmoniously together and be fine. Like you could totally do that. Okay. But if you actually shook the jar up with them in there, the red ants and black ants would start attacking each other. And the black ants would think it's the red ants that are attacking them. And the red ants would think it's the black ant and they would actually end up eating themselves. Because the jar was shook. And I feel like

realizing that it's has not the hand that should push the dog. It's shaking it, that's the problem. Right, I thought that was such a great metaphor for what we see in our society right now. It's like, I see what's going on with Kyrie Irving. We saw what just happened with Kanye West. And it's like, everybody quickly separates in two sides. Like we have to choose.

Like it's like, I'm either defending Kyrie or Kanye, or I'm on the other side of calling him a racist. Like I can't actually be in the middle and be like, maybe he's not a bad guy and maybe he didn't mean this or maybe it's not like meant to be interpreted this way and I can't be objective about it. I have to decide. I need to choose because we all hate each other

and it's so crazy how quickly we don't realize that somebody is Shaking our jar up. Oh, yeah, and maybe it's not that person. It's elective outrage is what it is like Okay, so you're gonna be mad at this person for posting a Movie that has anti-Semitic You know, I guess themes in it or whatever But and this is the NBA, right? NBA's, oh, we hate this guy, whatever. NBA does business, lots of business

with a communist country that literally takes a group of people because of their beliefs and puts them in internment camps. There's a fact, but they quiet and silent about it and players are not allowed to talk about it. They'll get in big trouble. It's selective outrage. What they're doing and what they try to do is they manipulate us by dividing us and finding

ways to divide us and pushing that button and hammering that button. Now, why is that such a manipulative, effective, manipulative tactic? Because they'll come out and say, this is the enemy, these people are evil, and then they'll come out and say, I'm the one that'll save you. Vote for me or buy my shit or do what I tell you because I'm on your side. They have to do this, by the way. They have to absolutely have to do this in order to manipulate you

and to agree with everything that they do. You ever notice this, like people who are hardcore, political, there's not a single thing they disagree with on their side. They can't be objective and say, well yeah, I like this stuff, but I don't like this policy. No, no, they defend everything.

It's like, they've been so hard manipulated that nobody can remain and be objective. So it's, you can't do like policy by policy. That's right. You can't just like take one issue at a time and have an opinion that's maybe different than the complete list of, if I'm in this camp, I have to subscribe to all of these ideas, right? And, and, you know, now all of a sudden our democracy is the part that I find comical about that, that statement, that is very true, is that if all you have to do is go back about 40, 50 years and both sides

were touting different shit. Yeah, that's the part that's mostly. You're like so staunch about your team. You're like, yeah, this is this, this is this. I stand by that. Really, because you're seeing back, you're gonna get like 40, 50 years ago, your team was on the other side.

Gross, the part of history we're gonna focus on. Hey, that's really what it's about. That's the fact that Democrats were the KKK. They were the Jim Crow laws, they were the pro segregation. So, and I'm not saying that's what they are now. Well, I look at what's happening with war right now. I think it's really interesting what's happening with war. Conservatives tend to be like the war hawks

for so many years, and now you're starting to see ups. Yeah. Well, what it is is whoever's in power, the other side will counter them regardless. So let's say that the, let's say right now, that the Democrats who technically are in power were like, we're not going to war, then you would see the right say, no, no, no, we need

to go to war. So really what's the game is is the counter. You're always keeping everybody the way. Meanwhile, they're both having tea together behind closed doors and in and out together. Oh, both. If you look at their actions, it's so funny. I said, you know, we, I don't know,

we talked about this on the show, but it was, who were we talking to, they were saying that maybe the best depiction of how shit really gets down is the house of cards. Yeah. Like that. That was so I bet you, I mean, that is, I mean, obviously, it's a dramatization, but that's kind of what happens. I remember, I remember when Bush was, when after September 11th, they passed the Patriot Act, NDA, the National Defense Authorization Act, which basically within that says that they can take an American citizen, throw them in jail indefinitely with no-do process, which is scary, or that they could assassinate someone with no-do process, right?

They could spy on people, and so there were people who were pissed off about this. One of the people that railed against it was Senator Barack Obama. He did speeches as a senator, was against the Patriot Act, against all these liberty destroying, freedom destroying policies. Well, then he wins, and I voted for him, right? He wins.

What does he do? Strengthens it, adds to it, extends it, right? Now that's not the only example, right? They both, they both tend to do it. They both tend to do this, both sides tend to do this. You'll see them work together very strongly, by the way, when another party that's outside their two parties starts to rise up, then you'll see them work together

very strongly to shut them out. I used this example a long time ago, but I haven't sent it a long time. Pepsi and Coke did this in the 80s. Yeah. In the 80s, there was this advertising campaign called the Pepsi and Coke Wars. Yeah, the Cola Wars. The Cola Wars, yeah.

And the commercials were, you know, take the Pepsi challenge or what's better, Coke or Pepsi. It was so brilliant. Do you know who the brilliant mind behind that will hook up Pepsi? No, no, no, no, that's a brand. Yeah, yeah. Like, who is this, the CTO or who is the marketing, which one reached out to the other side?

Who's the marketing genius that said, oh my God, I have a brilliant idea. Let's play the political game for consumerism and let's actually pretend like we're fighting each other. So all eyes are on us and we just crouched. Because I feel like competition. It was first, right? And so like Pepsi's always been at their heels trying to get like market share.

So I would think that the Pepsi probably pitched it. That literally people don't realize that. They knew about it, they were cool with it, there were no lawsuits, they fought each other. And what they do is they both took shares away from it. It's a brilliant, the other soda company. It's a brilliant, it would be like us, it would be like us partnering up with Beachbody

and creating a program together and then talking shit about each other like and spending crazy money attacking each other in the media and creating the illusion that there's only two choices right and you want to work out which one you're going to pick yeah this one of that everybody else lose it yeah yeah we end up when you all behind closed doors we're we're over here celebrating it's a crazy game speaking speaking of which my hip hop country uh don't look out so that's it's hip hop it's urban hip Hop cowboy. Yeah, yeah, my bad. Okay, speaking of which, aren't they, wasn't there, who was it?

Was it Senator someone that was trying to pass legislation to ban TikTok? Yeah, the FCC is, okay, so I'm going to hear what your thoughts on this, because I have some thoughts. Your thoughts are probably more political, mind more business. So I want to hear your political take on this, and then I'm gonna tell you my business strategy and thought around this. Yeah, I think it's smart because TikTok is owned by the Communist Party of China.

And so it's a really wide open tool that they can utilize to either manipulate people's attention or manipulate ideas, push their own ideas, or even just track people and do what they want. they can utilize to either manipulate people's attention or manipulate ideas, push their own ideas, or even just track people and do what they want. Not saying it wouldn't happen if America doesn't use Facebook and stuff to do that, but China does ban a lot of our stuff over there.

So I think it's smart. I don't think it's stupid. There's what I'm trying to say. I don't think it's unreasonable to ban TikTok. What has it really done culturally over the past few years? Yeah, just look at, yeah, what? Exactly.

I mean, we have to really assess, like we're at in terms of kids, education, and distractability, and what's really going on within that part of our culture. Is this promoting good behavior? Or is it promoting bad behavior? I see a lot of challenges and things that make their way in to these kids' experience.

And it's coming from the algorithm they use, right? It's totally different. Yeah, it pushes, it promotes kids with awards. Yeah, warrants fair stuff. Yeah, yeah, yeah. Ars is like, you know, I'm a cat now. Okay, so this is to a night cool on chicken and I cook it. Okay, so this is how, this is how my brain works.

When I hear news and see something, I care less, I guess, about the political ramifications or what's with the game that they're playing. What I see is that, okay, TikTok has exploded as far as the amount of attention and traffic and people that are on it in comparison to almost all of their social. I mean, it came out of nowhere and is now like leading the way. So if the government comes in and regulates and shuts that down, then that's going to squash that platform and that attention is going to go somewhere. Yeah. So where does it go? Oh, you know, it's interesting what just came out

what a few weeks ago is when Elon took over Twitter, he announced coming back, bringing back Vine. Vine is very similar to the vibe that TikTok has, wouldn't be hard for him to write code just like that. He's already got a massive following within Twitter. If you lose all the people on TikTok, do not be surprised if everybody comes into Twitter because you now have this feature like TikTok, look out.

Well, they're already proven. Well, it's reals have already been trying to engineer that with Instagram, but I mean, yeah, it's definitely gonna move just like sidestep over to a different platform. They've already proven that there's a market for it. Oh, it's like, you just see what happened in Russia? Well, not what happened, but you know how,

like all these companies banned serving their products in Russia. So what Russian companies did is copy them. So there's like Coke knockoffs and stuff like that in Russia because there's a market. People want the products, we're saying you can't have our products so they'll make our own. So that's what'll happen. TikTok will be gone.

But I agree with you. I think we're gonna have a social media company. It's gonna copy it here. And they'll get the attention. Oh yeah. And it's what will happen. Tiktok will be gone. But I agree with you. I think we're gonna have a social media company. It's gonna copy it here. And they'll get the attention. It has a huge opportunity. Isn't it the difference with it is they promote, they really, if you have like a video, they promote it to a bigger pool.

So like you get like more exposure in terms of eyes. Yes, that was okay. The brilliant thing that Tiktok did, it's so, you know, it's easy to go. It's the ultimate attention horror platform. Exactly. So if you are the kid who's on Instagram, who was on Twitter, who was on Facebook,

who was trying to build community, try and get attention, Instagram, YouTube, Twitter, they all make things more challenging, right? Like, as we've been doing this business now for almost nine years, if you include the time that we started before, we actually started the podcast.

And what have you noticed? Like, the algorithm always changing, like you lose your audience doesn't always see you. There's always like this challenge to like be seen by the same amount of people that you were being seen. You're in your same strategy. Yeah, the same strategy is always changing. Well, TikTok made it very easy to get seen and promote your stuff out there.

So everybody would look more popular and that was so attractive to these young kids that wanted to be social media stars and famous. And so, and then you add in the fact of the shorter attention span of the quick 15 second. Real, it makes everybody feel popular like right away, yeah. Yes, yes, 100%.

It's like, oh, you couldn't get that popular on Instagram or Facebook, but hey, you go to TikTok and it's a lot quicker to get more views, likes and follows. By the way, people don't realize, I tried to say, oh, I had a conversation with my kids last night about this. I said, what do you think happens if you have a video or you do a post that goes viral?

And then, oh, lots of people see, I see, do you think he can be rich off doing that? And my son, who's older, who's worked for us, he gets, he understands a lot. He's like, no, he goes, you'd have to figure out how to leverage it and do a bunch of stuff and build a business.

My daughter's like, oh, you'd be rich. I'm like, no. And then I had, I said, I told her all your videos. Yeah, yeah, yeah. I said, honey, Google, the man who loves walking will walk further and then look and see what happens. So she did it And she's like, oh my god, she goes You're everywhere dad like so many people are quote are posting this and quote you to Instagram. We went on the honey

Guess how much money daddy made from that? There's people selling God damn thing bro. There's t-shirts and posters being sold Gotta goddamn thing. Bro, there's T-shirts and posters being sold. Other people are making fun of it. Yeah, they're just, oh man, like mind blown. And my daughter's like, oh my God, you're everywhere. I made $0 on it. I love it, man.

I'm not a waste, I can't stay a little. I didn't do anything for you. I don't know why people so excited for any business from it. I mean, I think we all at one point fell for that fallacy, right? I think that we all thought that if you got that much attention and you had a business that you automatically end up generating revenue, but it just doesn't work that way, you know?

No. There's so many other factors that have to be factored in or considered a part of the form. You know, it's going to be, so, okay, think about what we've been in the last like 10, 10 years, maybe more, or we've 10 to 14 years. How long has the bull market been? It's been over 10 years, right? Oh, yeah. Over, are we 10 to 14 years? How long is the, the, the bull market been? It's been over 10 years, right? Oh, yeah. Over. So we're like 14 years. It's been at least 10 years. That's a long, that's a long time that we're

been on this run. That's a milking bubble. This next couple years is really going to expose a lot of holes that were there. Just a lot of people. Yeah, a lot of, a lot of fake money, a lot of lucky people, a lot of lucky people are, a lot of fake money, a lot of lucky people. A lot of lucky people are gonna go broke in the next couple of years because they were lucky. Well, dude, the pet's going to expose the people that actually built legitimate.

During the pandemic was a perfect example. Remember that? We had everything shut down. People were like, I'm making millions of dollars selling baseball cards. Oh, I'm selling an NFT. I'm selling a, oh my God, you know, crypto, I'm rich. And I'm like, oh boy, this is the beginning of the end.

When all these people are making money with worthless stuff or super easy, and everybody's thought, how easy it is. Now the positive thing is, if you built a business on the same principles that would make a business successful 20 plus years ago, you're gonna be, you're gonna be able to ride it out. You're gonna be fine and you're gonna rise to the top because you've found a way to provide tremendous value

and help people and provide something that people want or need and even if you weren't super famous or super popular, people will still want or need those things even in hard times and then you will flush out a lot of the people that were, you know, getting lucky on a lot of talking about, like businesses that are going to crush or whatever. Generally, I must be generally here. There's a segment of, uh, a segment of medicine.

There's a business type in medicine that is going, is not only grown, it's going to grow exponentially faster over the next decade. It's literally going to become a huge, huge segment of the medical industry, and that is hormone replacement therapy. Did you see? Okay, so testosterone levels have been dropping in men for the last six decades. And they've been talking about it.

Bro, I've been listening to scientists, alarmists out there that are trying to present that to, and just, it's been a bit like scary to think about. I just saw a study that our friend, Mike Montsoll, posted that was done on over a hundred thousand men. So huge. Right. This is over 15 years. This is just the last 15 years. The last bull market, we were just talking about 35% decline in men's testosterone.

Across the board. 35, that is crazy. So what's going to happen is testosterone replacement, because low testosterone that you can't get to go up to your healthy levels, causes lots of health effects. So increase in heart disease risk, dementia, cancer, you feel like shit. It's not good, just like having low of any other hormone, right? But testosterone's one of the main hormones in men.

Also in women, it also has some important facts that affects the women. But it's declining. And what I think's gonna happen is, you're gonna see insurance start to really cover this because it's gonna become so ubiquitous You're gonna see so many men have to go on to testosterone especially in their 40s Well, it's crazy because I mean even when my my kids are being born They're talking about like these hormone disrupting chemicals that make their way into the womb and like they and they get passed on

So it's like it's like, it's not just, it doesn't just stop with you and like your environmental exposure, like it gets passed on and then the next generation already starts out with it. Well, there's a fertility crisis that's happening in men and in women. So women's fertility is also in a bit of a crisis. Literally, I was reading this the other day,

within the next few decades, if we continue down the same path, we're gonna be in a major fertility crisis. So fertility clinics have already exploded. That's already exploded over the last 20 years. They're gonna continue to explode, and so now with men with hormone replacement therapy, and I think it's gonna be,

you're gonna be a big part of your insurance. We're a man. We're gonna go and they're like, oh, you have low testosterone, just like 60% of men. It's gonna be a big part of your insurance. We're gonna go and they're like, oh, yo, you have low testosterone, just like 60% of men. It's gonna, it's gonna, it's gonna rival the green rush. It's 100% gonna rival the medical marijuana industry. I 100% believe that.

It looks just the same to me. It reminds everything from the stigma that was around it at first where everybody's like, oh, that's bad, oh, oh, oh. And then like, then more, more, like, studies coming out, mainstream and you're starting to see like the risk of having low versus the health benefits. That's what you do have a higher testosterone. So is that as that narrative slowly starts to change,

which we're watching it change right now, and then the laws start to loosen up with on these clinics that they can pop up just like it happened in the marijuana space. You were gonna see it and then you add in something. I mean to me You talk about 35% drop off in men like that. Like I mean, you don't need marijuana I mean, so that thing that thing took off just because so many people like it and it has some right you need testosterone You need testosterone. That is that is eight eight. That's so it could surpass.

It could go crazy. Oh, it's interesting. It will. I'm telling you right now, because that's the last 15 years. Before that, it was also declining. This has been observed the last 60 or 70 years. So it's not like it just started dropping. The 15 year point that they used as a reference point was lower than the previous 15. So it's not like it just started going down.

Yeah. So this's not like it just started going down. Yeah. So this is a big issue. And by the way, hormone replacement therapies is a great second option. What you want is naturally good testosterone. Well, so I mean, some of the audience knows that this is how we've positioned ourselves, right? So we have two, two free forms that we have out there. We have the MP holistic health and then we have the MP hormones.

The holistic health is obviously the ideal situation, which is what we tend to push almost everybody in that direction, especially if you're young. Especially if you're into the root of the problem. You're gonna go holistic. That's right, you're a young man, you're suffering from low chest austro, I mean, it tees out all these other potential root causes.

Then if you have to, then you have something like MP hormones, I mean, it tees out all these other potential root causes. Then if you have to, then you have something like MP hormones, which is the hormone replacement therapy doctors that we've partnered with that are there to help and support that. I mean, that's literally why we set that up. I think we see the riding on the wall. We know where it's going. And more and more men, young men, are going to be pushed in this direction to figure this out.

And now what it's opening up to figure this out. Yeah. Now, what it's opening up to is this whole peptide market where peptides are, I guess you could classify them as drugs, the kind of gray market. I definitely wouldn't use them without doctor supervision, although online, there's all these places. Would you call it, if it's just an amino acid, would you consider? So it's testosterone, so is growth hormone. When people say that, it's just a chain of amino acids, like, you know, that's really

always simplifying you. That's really oversimplifying what they are. So I mean, if you ate testosterone, consider just a amino acid. Oh, I mean, almost all signolars, you know, signaling hormones in body are made up of amino acids. And purely amino acids, or they amino acids plus. Well, okay, how you organize. I didn't realize. So you know, school me on this because my

understanding of peptides, why don't you Google this put is, is growth hormone, a chain of amino acids, or is testosterone a chain of amino, but they're oversimplifying it. So yeah, I could take a bunch of amino acids, not the same things if I take a peptide that has actual effects in the body. So they're oversimplifying it. I, I, you have to look, they have real effects in the body. Do not use peptides without doctor supervision because they have such profound effects in the body.

That means if it's not the right one for you or not your body's not right for it, it could cause also potential negative effects or it could have positive effects. Anyway, I obviously because we work with doctors, you know, and I like to experiment with this kind of stuff, they do my blood work and I say, hey, what does that say right there, Doug?

Protein hormones are made of chains of amino acids. Okay, so it's a direct hormone. It's a direct hormone. It's a direct hormone to drive from lipids. Oh, lipids, my bad. Okay, but antideredic hormone is a chain of amino acids. Anyway, my point is that it's just an oversimplification. Well, that's good to know,

because they do use that quite a bit to oversimplify. Make it sound like- To make it sound like it's no big deal. Yes. Oh, I take branched into amino acids. Why not peptide amino acids? Well, so I'll give you an example of one that I'm using right now. So I do my blood test, they check everything out, then I'll say, hey, I want to try this.

What do you think? They'll say, okay, well, monitor. So I'm, and I've done this one now a couple times called MK677 or I buta moron. So it's a gran lit. Is that a government conspiracy? No, you're the NK ultra. You're a good government. It's really different. Yeah. Program. We're just with Justin and I go off sometimes you listen to it. No, no, no, this is a real man. This is it is. It's a real thing. Look at up. M MK Ultra. So it's a grueling mimic. So grueling is a hormone stimulates appetite, but also when you agonize the grueling receptor,

makes your body produce a lot more growth hormone and IGF1, right? So MK677 or Ibuda morim, you take it orally, so it's got a high affinity orally, so you don't have to inject it or anything. And it raises growth hormone. So you get all the effects of higher growth hormone. That being said, and I've tried it a few times, and it's a profound muscle builder. It is a very effective, I definitely build muscle on it.

I definitely get better pumps. I definitely notice my skin getting, you know, all the effects of growth hormone. However, because it's a grill and mimic, what happens when you have more grill and add a hungriest vlog? Apatite anger, bro. It's wild.

Yeah, yeah, yeah. I mean, like day two and my appetite is like, through the roof. So I'm like, this would be, is that what is happening? So when I used to take ecopoys, I haven't taken ecopoys in a really long time, but when I used to take echo poise, I haven't taken echo poise in a really long time, but when I used to take echo poise,

I would get this massive surge like that. Is it signaling something to raise gravity? They don't know why people say that about a steroid like echo poise. Equal for people that know that's a veterinary drug, you can't use that legally in other way, but people say they're voting it by the way, but yeah, Adam's done some stuff.

So I'm admitting, okay? Yeah, but I was always fast and I was like, no, it's different. So this isn't actually mimics growing. So my body thinks I have a little growing, so I'm hungrier, but it's, so it's funny, it's like great. We should have had something like that

though when I was younger, because that was one of the biggest limiting factors for me to grow when I was in my early 20s, was I just could not eat enough for the amount I was burning. That's what I was younger because that was one of the biggest limiting factors for me to grow when I was in my early 20s was I just could not eat enough for them out. That was burned. That's what I was going to say. So if you're like a hard gainer, it could be a great, as long as it works for you and it's appropriate. It would be a great peptide.

It's funny because people like, oh, raise growth hormone, get leaner, which is true. But I don't necessarily think this one's a great cutting peptide because it makes your appetite go so I could not cut on this. No way. Would you say then in terms of like, would these peptides be more of an endogenous producing? So it like works to kind of help your body produce this response. More so than like an exogenous hormone

that you're injecting yourself. Yes, but that doesn't mean, so I wanna be, I'm just trying to think in terms of like, it would be a safer option sometimes, or is that like, or, you know, they'll say that it's safer. Some people will say that.

I don't, I don't know. I don't know. I'm just gonna experiment with the one that, I noticed you looked at a buff lately. I thought maybe you were fucking around with something I don't know about. I think you just worked out. Did you see him when he just

got a pump? I could tell. No, no, no, no. I saw you on Halloween, bro. Katrina was even making comments. My wife starts making comments about your arms and I

know something. I'm like, usually she started telling one of us. But, dude, it's just more kids say it's about south. Yeah, it's south.

Wait, stop, you're embarrassing. You're having a break, dude. No, no, yeah, it's about south. Wait, stop, you're embarrassing. You're having a break, dude. No, no, yeah, not. The one that, 100%, let's just be honest, you've put on at least four fights. Yeah, a little, yeah.

A little bit of a lead body mask. Did I hit the number one? And he looks lean. Your shoulder separation is what I noticed. Yeah, okay. Yeah, thank you. How uncomfortable is Justin right now? He is very comfortable.

He's sweating, dude. Everybody look at Justin. That kind of way. I don't like that kind of way. No, I actually have the chance to compliment you. Are you, are you, you're not, you haven't done the peptide thing yet? I, no, I have, I have, I did the one that,

so when we were, yes. So we were in sanctuary. Yeah, just awesome. Yeah, well, was awesome, but, oh, so it, it causes nausea if you do like too much. Yeah, too much. He said that, but I never had any issues. I can't, I like too much. Yeah, too much. He said that, but I never had any issues. I can't push the limits, too.

He's like, oh, only go this much. And I was like, oh, that means don't. You know what it is, but it's a total block. Yeah. Okay, so it's called PT Doug Googleist, because I'm getting PT147, I think it's called, it's anyway, I'm probably getting it wrong. It stimulates the melanin receptor.

So if you take it, you'll actually, your skin will tan. One of the side effects, especially in women, is it increasing libido. That being said, you gotta be careful because some people are sensitive to it and they'll get flushing and nauseous. You have to start with the really small dose.

So I'm assuming you guys took the full dose because you wanted to go hard, and then you paid the price. Try it, yeah. So I'm assuming you guys took the full dose because you wanted to go hard. And then you paid the price? Try it. Yeah. So I've had a few of these blocks. I was gonna bring up another one. So I had stomach stuff and I've been fighting my way

through, it's just like, I gave one for one. That's what it's called. All right, thanks Doug. I get like real audible noises with, and this is where it does do like sound checks. I get like real audible noises with the, and this is where it looks to like sound checks. And then you know, you know, here she's like, Rrrrrrrrr.

Like I don't know why, like this has always been the case, and I've obviously have had like stomach, gastrointestinal stuff, like my whole life I've been fighting apparently, and I just ignored it. And, but this is just one of those things I'll lay down, and it's always been like the biggest cock block in America. Like, I'm just sitting there and I'm going to lean over

and like kiss. And it's like, and I'm like, shut up. You know, like, you can't stop it either. And it's like, I need to like stand up. And, you know, it's, anyways, I just, I don't know if anybody else out there is, you know, suffering from like,

somebody shared a TikTok with me. Viral TikTok yesterday that was like, like this, like super hot chick and the boyfriend. And he's like tickling her and she farts. And they're like, the next clip is him like, giving her her suitcase a full of clothes, like, to leave. You know what, that would have stopped.

That would have stopped, you know. Find the A. It know what, that wouldn't stop me. That wouldn't stop me at all. Find the A. It's a great video because you don't see a coming, it's just like, they're like wrestling around. That's like hilarious. If the balls roll in, you fart, we'll pause, but we're gonna keep going. That's not gonna stop me.

It's so funny, I could totally see a cartoon being drawn of what happened to Justin. It's like, his penis is like, yeah, dude, we're gonna get some, we're gonna get some, and his stomach's like, watch this. We're gonna mess this up yeah, dude we're gonna get some stomachs like watch this. Yeah, I'm gonna mess this up for you. Ruins, Ruins, Ruins, Ruins, Ruins, Ruins, Ruins. That's what he thinks bro.

You know what I do? The worst. Put on some music. You gotta drown it out bro. Put some music on or. Hey, I don't wanna forget, I know today we have a commercial for our GANIFI and I, I don't know, I know we're getting ahead right now

because the baby's coming. So our, is the, your, are we calling it a pre-workout? Is that what we're- Big power, it's called, I know, would you label it as a pre-workout? Yes, you can use it as a pre-workout, pre-work, pre-creative process. Is it going to be live by now?

Doug says yes. Oh, it will be. Oh, okay. It was amazing. I have put this formula together. I help work on it, I should say. It is great. I'm excited for you.

I'm excited for the fact that we have been able to create a supplement and you do not force us into starting a supplement coming. Yeah. Well, I know you think that that placated me, but it only made things worse. Now I'm seeing how big a taste of it. Oh, yeah. I know. I know when I leave, Adam has a meeting with you guys. I do. I run all the numbers. guys It's titr clear on what sound wants to do right? I know cuz I'll get junk nugget side Nugglex like simple stuff. It's too sad to play amber Let's show the dog is very much so a numbers guy, too. So I squash that real quick Yeah, we show you the math on what this looks like But I'm excited for people to try it. It's it's great

I've already I've taken it many many times now, So I love it man. I freaking love are we I mean I'm like, what are we gonna get a shipment? We I would imagine we should get a shipment Yeah, they're gonna get a small okay, yeah, I'm gonna hopefully Yeah, no, I I mean I get to try it the first time with it We but I don't know if that was the final formulation or not. Yeah, but I'm super pumped You take you could take you'll probably like two or three notes times the I really think that was clever and smart How you did that were you to where you have that option to control low dose or high dose.

Yeah, because most pre-workouts is like maybe one or you could do one or double that's it, but they don't make it to where you can kind of scale up that way. I'm not trying to... I'm not trying to encourage like people to have this down regulation of receptor for stimulants and CNS issues like... I like pre-workout type stuff, but I also like healthy being healthy and not having negative effects.

So it's like let's balance that out. That was the idea. Speaking of drugs, when's the last time you guys have taken full strength in NICWIL? You guys remember the last time you've taken it? I'm a big NICWIL. It's been a long time, but it knocks you out. It's one of the things that we keep. So that's all on the regular. I'm sure the audience would get sick at night cool. I think night cool even is like the four on reset button, right? If I'm sick and I'm just, that's like, put the one thing that will actually put me out really well.

Dude, so you can hear my voice, I have like this kind of mild cold or whatever. So I took it last night. I haven't taken night will in probably 10 years. So I'm like, you know what? I need a good sleep tonight. I'm still doing Nike will. What is it that's in there that's so...

There's an anti-hissed man. There's an anti-hissed man out of it? No, that's a suit-a-fed. That's suit-a-fed. Adam and I know right away. I heard. I hear you guys. Adam can't buy it now, by the way.

It's just I was locked up. It takes so like 14 boxes though, just to make like a hit. So it's not get it. I didn't get it. Adam can't buy it now, by the way. This guy was locked up. He takes so like 14 boxes though, just to make like a hit. So it's not worth it. Oh wow, thanks Adam. I'm just kidding, I have no idea. Anyway, so I- You need gasoline.

So I took it, I took a full dose and bro, that's fucking nasty. So what is it? What is it? There's an anti-histamine in there that's got really, really strong sedative properties. What's it okay? Anaheusamine would be the same thing that's in like Benadrill?

Yeah, so you know Benadrill makes you sleepy? Yeah, it makes you drowsy. It's like that but stronger. So I took it and I'm sitting there and I'm like, all of a sudden I'm like, bro. Oh, shit. I went upstairs and I'm like, oh my good night, eight o'clock. Ow. Went to sleep, eight o'clock. That was it. Woke up, like, like, crust about. Are you, so when you get sick, are you, are you the type to still try and do everything as holistically as possible before you take

like a drug like that, you know, before you were to take something. I do it all, bro. Just now, I'm not, I'm not discriminating. Yeah, it's like, I feel like I'm sick. And the drug stuff. Yeah, you know what it is? I weigh it out.

So, because one thing about NICLE, it's got acetaminophen, which depletes glutathione in the liver, and you don't want low glutathione when you're fighting a virus. Okay, so it's important if you take a acetaminophen, which is Tylenol, or it's found in NICLE, to also supplement with something like NAC, or glutathione, to offset that depletion.

Otherwise, what you could end up happening, you could actually make it so that it's harder for your body to fight the virus. So I do all that and I also weigh this out. Okay, I'm gonna take this pharmaceutical. So what's the risks or the downsides of taking the pharmaceutical versus the downsides of me getting poor sleep? And at this point, I'm like, the good sleep outweighs

me taking this drug or whatever. And it's not like it's ideal sleep, it's knocked out sleep. It's not like natural good sleep. But I needed it, man. I needed it. So I took it and that was it. I'm determined to see what happens this winter because my mom, my cold plunge kick right now.

And you're now the third person in the last month that I've been around, that sick that I, you know, knock on wood, have not caught it yet, which is kinda unheard of for me. A bunch of people around me, just, ah, so often, so far, so good. Yeah, I swear that makes such a difference. And I kissed you on the mouth the other day, you got nothing, huh?

Yeah, yeah, yeah, yeah, yeah. It wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you,

it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't you, it wasn't it is? We don't know how important it is, but check this out. People who reported getting five hours of sleep at the age of 50, were 20% more likely to have been diagnosed with the chronic disease, and 40% more likely to be diagnosed with two or more chronic diseases over 25 years, compared to people who sleep up to seven hours. Additionally, sleeping for five hours at the age of 50, 60, and 70, was linked to a 30 to 40% increased risk of multi morbidity when compared to those you slept for seven hours.

Researchers also found that sleep duration of five hours or less at age 50 was associated with a 25% increased risk of mortality over the 25 years of follow up. So it's like, boy, you wanna kill yourself? Like just get bad sleep. Yeah. All the time. Holy cow. That happens quickly. That bad sleep. Yeah, all the time. Still asleep.

Holy cow. That happens quickly. That is terrible. Yeah, but talk about how, so what are the biggest culprits? Like obviously stress, we know that attack and I, alcohol. How bad is it? Like, is it alcohol one of the worst things that you could have? Like, right, but what was, yeah, I don't know.

And metabolism wise, like I always feel so hot. Like, if I've had been drinking it like it's wet and it wakes me up Like way more so if I've been drinking is there do you guys I don't know this because I'm not a big drinker Is it like one drink is all it takes to disrupt that or is it like and is it as the more you drink the worse it gets or is Spectrum, okay? Well, so one just one alcoholic beverage reduces the quality of your sleep just one Mm-hmm, but I okay about how much oh, that's a good question Maybe that could look it up. Yeah, because I thought I heard that like just one even one drink because I used to have clients Right, I would try and explain like oh, and they'd be like oh, I just have one glass of wine

And if I remember if I recall I remember looking that out that even one glass of wine like dramatic group disrupts See and of course you have have 10, it gets even worse. But it's actually pretty high, just for even one. So people get fooled with alcohol because it knocks them out. Yeah. So they think, oh, I'm actually getting good sleep. And in reality, it's not. It's terrible sleep.

Yeah. It was that say, moderate amounts of alcohol. So two servings per day, or one serving per day for women, decrease sleep quality by 24 by quarter high amounts of alcohol, which is more than two servings per day for men That's right see 39 that's exactly what I read was it. It's like it was It you already were by having one drink one to two drinks. You're gonna disrupt it by a quarter you having 10 is only 39 But it's not that big a difference now the the acetaldehyde that ends up, because what happens when you drink alcohol

is the metabolism alcohol releases acetaldehyde. And your liver does a good job of breaking it down, but some of it gets released before the alcohol gets to your liver. So that goes into your bloodstream. And acetaldehyde causes all kinds of nasty shit, right? It can make people feel irritable, hangover, it can make them, it can make your sleep shitty.

It can fuck with your gut, health. So like the company we work with Zibotics, it's a great, if you're gonna drink before bed, something like that should make a big difference because it breaks down, it's literally probiotics that are modified, they're genetically modified to break down acetaldehyde in the gut. So at least you won't get that gut release

of acetaldehyde like you would normally. Hey, check this out. There's a company called LMNT. They make an electrolyte powder. You put in your water that has the right amount of sodium. Okay, so most of them don't have enough sodium. This has the right amount of sodium to give you better pumps in your workout,

better performance, better endurance, no artificial flavors, it tastes good, it's amazing, no sugar, no calories. Go check this company out. Go to drinklmnt.com forward slash mind pump. And by the way, you can get a free sample pack with any order. That's eight single serving packs for free with any element tea order. All right, here comes the rest of the show. Our first caller is Aaron from Indiana.

Aaron, what's happening, man? How can we help you? Um, so, as you know, I'm Aaron Polar. I'm 18 and freshman in college. I run track and I've been lifting consistently for about two years or so. I'm 5'8", 5'9", on a good day. And about 180 pounds, but one of the question, I've been having a reoccurring problem with my handstrings, and I'm starting to wonder if it's due to my genetically short insertions of them, does

genetic size or length of the muscle play a role in injury? No, not really. Are you, okay, so tell me more about the problem that you have with the hamstrings. Well, I've pulled my left hamstring like three times now, my right one once. And it usually only happens when I'm sprinting. Like lifting doesn't bother it much at all in any range of motion. I try and work on like RDL's in strength in a stretched position and then the lifts and I don't know.

It just only happens when I'm sprinting. Yeah. So are you a sprinter? Is that what you do track and field? Yeah. 100 and 200. Okay. So short or long muscle assertions probably plays no role or if there is a role in injury, it's super minimal. What's happened is you just have an imbalance. That's, and it's very common. That's a common injury. Yeah, very common.

What's sprinter? Quads, quads are super dominant and then the hamstrings aren't as strong and They can't keep up with the quads as they pedal you through like a sprint. Yeah, but you know, it's more to that, right? It's not just that your hamstrings aren't strong. It's the kind of strength that you need from the hamstrings because sprinting is not the same. Although heavy lifting like RDLs, single leg dead lifts, leg curls, that kind of stuff will strengthen the hamstrings. It's not work. It's, and there's some carryover to explosive power. You're pulling your hamstring when you're trying to express your strength through speed,

right? It's that explosive power. Like right now, like I never sprint, right? I never run, I never sprint. I lift weights all the time, have strong legs. But if I were to go try to sprint right now, you would pull hamstrings out of force. Yeah, of course demand, yeah. My risk of injuries would be kind of high because I don't train that way.

So what you're gonna, what you're gonna wanna do, first off is make sure you have, you don't have any real strength in balances. So I would work on things like lateral stability, single leg exercises when you're doing your strength training. So single leg deadlift, lateral lunges, you could do, you could drive the sled, that kind of stuff. But then I would do reactive exercises where you're jumping off a box, landing properly,

jumping on a box, plyos, you're training different planes of movement, and do it in a controlled fashion so that you can get that, your muscle to be able to contract quickly but in a safe way. Because this is really like a strength skill issue that's happening here. Aaron, are those hubcaps on your wall? Oh, yeah, they are. Can you explain that? Do you steal those? I don't know. I just love working on cars and then we had some leftover and then I kind of just put them up there. That's cool. Do you do need multi-planar type of a training, especially explosive training like Sal was describing? Have you done that?

Not really. I just got off like a hypertrophy month doing high reps. And then I tried doing low rest for the first time. And it was great, but I don't really do anything like box jumps or anything like that. Maps performance. Yeah, it really worked on. Maps performance. I really need to work on this. Exactly where I'm going out of my eye.

Honestly, because if you haven't put any effort emphasis in that direction, just because there's just so many different factors that your body has to count for when, let's say, like, surface is an issue. Let's say, like, depending on what the response is in terms of stabilizing your body so you can maximize your run straight ahead. If you start expressing yourself in different planes laterally, with rotation, you're gonna find that it's gonna be much more secure,

which then is gonna be able to allow your body to perform at a higher level and also avoid injury that way. So I think it's really like put a lot of emphasis going in that direction here, going forward. Yeah, look them up with mass performance. That'd be perfect. After that, I would go map symmetry, by the way. So, you maps performance would be ideal.

But, you know, athletic endeavors, there's a lot of skill involved and there's a lot of, you know, you can have general strength which has lots of carryover But what we're talking about is reactive It's explosive and if you don't train that specifically You can develop some imbalances and issues and these can become a problem. So are the hamstrings too weak? Is that why you're pulling them? Yes, but that's not the that's not the whole story, right?

Because we could get your hamstrings really strong in the gym with traditional strength training exercise. Different types of strength. And it might help a little bit, but it's probably not gonna fix the problem. That's probably what you're noticing. It's like, I train my hamstrings in the gym, what the hell's going on?

Well, and also too, I mean, you may be so explosive going forward that slowing down is the issue in terms of decelerating. So that would put a lot more emphasis on the hamstrings in that regard. So there's a multitude of factors to this. And then also your warm up, are you doing a dynamic, like dynamic type warm up? What does your warm up look like? Yeah, I've started to just trying to stay away from injuries as much as I can.

It's mostly dynamic stuff, a little bit of stretching, but mostly just dynamic stretching. I'd be interested too to see what your programming looks as far as how much time you're spending doing like hypertrophy type of training and like overall strength training versus like more you know, athletic training. Because if you're sprinting and you're an athlete,

the amount of time that I'm spending like lifting like a bodybuilder and trying to build a lot of strength. It's very minimal. So, keep that in mind that that could be another reason why you're feeling like it's back to like Salis point and I'm the same way too. I have very strong hamstrings but if I were to go out and try and sprint right now because I don't train that way, I almost certainly would pull a hamstring. So you may be starting to get real real strong in the gym, but that's not that doesn't carry over to sprinting on the field. So

or on the track. So I would I would I mean, what do you guys think as far as okay? So if he were to go performance, then you say symmetry style. And then when he's when he's actually sprinting a lot, what type of protocol like strength training would you have him in the gym? Like, which one of our programs would he be running? Like a Maps 15 type of deal, or like a cardio program where it's mostly centered around? I like Maps 15. Really, it's gonna be, you know,

if you're doing the dynamic exercises, you're training explosivity, your ability to react, you know, counter, force, things that counter rotation, slowing down, that kind of stuff. Which is all in performance. Yeah, the strength training, the actual like, when you're going to the gym, lift weights, it's like once a week, because you're going to be training on the track, and you know, that kind of stuff,

probably three or four days a week, so one day a week of strength training would be plenty. But what you're running into right now is you're getting that kind of, you kind of hypertrophy, slow grinding strength. And then you're going and you're trying to sprint quite a bit. And you might actually be increasing your risk of injury because you're generating more power, but you don't have as much control. So it'd be like making a car engine way more powerful, but not working on any of the stabilizers in the car. You're not working on the shocks and the suspension

and the tires. So you got like a thousand horsepower engine and then you hit the gas and you twist your frame. You know what I mean? So yeah, that makes sense. Yeah, I mean, I'm using a car analogy because I know you like cars, so I hope that makes sense.

So think of it that way, right? You can only add so much horsepower to your car before it breaks apart and you have to really reinforce it and do other things. Well, that's kind of what's happening with your body right now. All right, cool, thank you so much. You got it, man, we'll send over performance for you. Cool.

You got it. No problem. Yeah, I get the sense that he's, you know, he's a young kid, right, freshman in college, trying to kind of body build, but then also play sport. And that's what sounds like to me. And so what he's getting right now is they're different types of strength. So I think you need to probably lay off trying to... I mean, look, anybody who like

just lifts weights, just lifts weights, has done this when they go to the park and through a Frisbee for 10 minutes, or a baseball. You know what I mean? Or they're tried Wii boxing, you know, all of a sudden. Yeah, I feel like I'm so strong on the gym. Why is my shoulder messed up? I've had through the frisbee four times, you know? It's totally different. It's a skill and sometimes getting really strong and then never doing anything explosive

than trying to do something explosive. It's actually makes your risk of injury quite a bit more. No, I thought that up is your real long go on the podcast. I think that you are at a higher risk than someone who's completely deconditioned, which sounds crazy, right? The guy who get all this force is you apply more force So it definitely puts an applies more pressure to that

But your car analogy is perfect It's just like given somebody who's never Drag-raced in their life before a thousand horsepower vehicle that's not aligned and expecting them to control that versus somebody Who's never really driven before but has like a 200 horsepower car. They're going to have a lot easier time handling that, the likelihood of them getting injured or breaking down is. Oh, what a great analogy that's true. Take a 16 year old driver and be like, here's your first car, a 2000 horsepower, you know, 68 Chevelle or whatever, have fun, like they're going to get a car accident. Right, right. Versus them, never trained or never, ever driven

before and then giving them a 200 horsepower car less likely to yeah very fresh. Our next color is Robert from Illinois. Robert what's happening man how can we help you? Oh hey guys how you doing nice to see again. I guess I gave you the background last time I was on here so just give you a little refresher I'm a power lifter I lift lift heavy, they lift a heavy five, about 14 years now. And I've recently been getting a lot of hand handiness, like offer elbow, tennis elbow. You know, I can lift 1500 pounds total between my three lifts., but anymore, I'm barely doing a thousand because my hands are just so weak. And I was talking to a lot of my baseball player friends and they all swear by rice bucket

training. I've kind of heard of it before, but when I Google you guys, because every time I Google something else of fitness, I put my pump at the end of it, because you guys are kind of a no all be y' all to me at least, and can't really find anything on it. So I didn't know if you guys thought that was a good thing, and if it is, how would you go about it? Yeah, no, great question.

So I'll talk, let me talk generally about the rice bucket type training, and then I'll be more specific for you, okay? Okay. Rice bucket training is a great way to train different ranges of motion, articulate movement through resistance. For people who don't know, you fill up a bucket full of rice, you stick your hand inside of it, and then you open and close your hand and you move your wrist and you can move

it any direction in the rice. You grip the rice, you squeeze it, it's lots of different isometric holds, you can make out of that. It produces resistance make out of that with your hands. Yeah, and it produces resistance, right? So you end up strengthening your hands. Now, so it's a good, it's a great way to strengthen the hands, the fingers, and the wrist. Now for you, I don't think the issue

is that you need more training on your hands. I think you're because of the heavy lifting that you're doing, you're probably getting inflammation at the insertion points, that's where you get the golfer's elbow, tennis elbow type of deal. You'll probably benefit from really deep tissue massage on your forearms. So I had this exact same problem when I was doing Brazilian Jiu-Jitsu

and I was doing a lot of deadlifting. It got to the point where my elbows were just so painful, it would take me 15 minutes to warm up, and then afterwards they were just throbbing. Well, I had a really good bodywork specialist just hammered the shit out of my forearms a couple of times and it literally solved the problem. So yeah, so I think really good, deep tissue work is probably going to help. And then backing off a little bit during that period of time to let your hands and your forearms kind of recover because they sound to me like they're a little overwork.

Yeah, I'm going to add a little bit to that because this is an area that I've had a problem with a lot and I have a massage therapist for a wife and she would totally give me relief like South saying when I'd get this but then I'd just keep happening. So I was constantly, I'd go do a heavy deadlift session and then the next day she'd be digging into my elbow and that would be the only way I'd feel this relief until I started to address my wrists and shoulder mobility.

What I find is when I get really strong deadlifting and shoulder pressing and bench pressing, I'm doing these like the big lifts, but I'm doing nothing dynamic. I'm not doing any mobility or rotational stuff. That's where this starts to come up. And so I'm going to have Doug send you Maps Prime Pro. In there, we have wrist cars, wrist cars, and then the shoulder cars are two things that you should prime before every time you're about to lift.

And I think that will make a world of a difference. I would also recommend like Zotman Curls. I'm pretty sure we also have a YouTube video around that, just to strengthen the form centers. To Salis Point, I agree. You don't need a bunch more strengthing because you're probably doing a lot of it. But I definitely would implement those in there

just to keep the forum extenders getting strong. Because I feel like when you get really, really strong with those big lifts and you're not addressing any rotational stuff, that's where this problem occurs. At least that's what it was for me. And until I did that, I didn't fix the problem. I'd constantly have Katrina having the massage.

I just said that Adam, because the massage definitely will make the pain go away, make them feel better. But then if you don't address what Adam's saying, which is the root cause, then it'll just pop back. But yeah, if you find a really good bodywork specialist who's willing to spend 45 minutes to an hour

just on your forms, I think you'll get a lot of relief from doing that But then yeah, what Adam said absolutely I'm glad he added that because without doing that then what you'll end up You might get caught in a cycle of constantly needing to have somebody work on your forearm You know you know how I found this so I tease if you've listened the podcast long off I've tease Katrina about how she used to massage me all the time and and I don't get this many massages since we've had a son. And so when we first started, we first get together and I was lipped in hell of heavy, literally she would rub me every night. And so I come to the elbow and she'd and I'd feel better than go out again.

And she no longer was doing that anymore. So I had to figure out what the fuck was going on. So I was forced to find the root cause. It was, yeah, it was working fine when I had a massage therapist sleep in next to me, who was rubbing me every night. It was like, all right, it's cool. Broke, it's fixed, but broke, it's fixed. But eventually I had to get to the root cause, which it absolutely was the risk cars and shoulder mobility for me. And then that totally eliminated it. But I have to stay on it, right?

Because I get lazy, just, you know, being, being honest like I, I I feel good and then I stop doing it, then I get, get caught up and progressing the weight on the deadlift and then sure shit, you know, after a good heavy session, then it starts popping up again. Have you said about your wife from the massage therapist? Because my wife's actually a massage therapist in the, we have a seven month old son, our first one. And the other day I was like, hey, do you care to massage my forms? And I'll tell you what, I made noises that I never knew that I can make because of the pain I've never had it before.

And she's like, you just need to sit there and take it. You're this big, strong guy and you can't even take a little girl just rubbing her hands on you. And I'm just like, I'll give you a massage. She's like, you ain't giving me a massage because we know where that goes. I mean, it's like, I'm just scared.

But a follow up question other than that. So I do have trineproly, I got that a few years ago and I do use the wrist things a little bit. I've been doing it more. Would you suggest doing that before my workouts? Yes, yes, yes. And after too, but definitely before, but even after. I've been doing it all my workouts? Yes, yes, yes. And after too, but definitely before, but even after.

I've been doing it all my days off recently, you know, so would that be like a good? I know you guys do it a priming thing. You should be part of your routine. If you're getting ready to go heavy deadlift, the part of getting ready to heavy deadlift is you getting down and doing your risk cars. You just need to,

that needs to be part of the ritual. Every time you deadlift, for sure. And then in addition to that, if you're in your living room, you're watching TV, you guys are hanging out, get on the floor, do them some more. Like you can't do enough of them in your situation, but absolutely it's a must before you go deadlift. When's the last time?

You stopped powerlifting and just focused like for a cycle doing unilateral training Well last time I was on here you guys gave me symmetry which I appreciate I'm about to finish it Whatever you're not getting anything else to you fucking I want to do the symmetry, but you're right. I it's an ego thing man. I've been doing a When I was in Afghanistan back when I was a 2010 when I first started lifting. I was with a sergeant of mine from Columbus, Ohio, and he worked at a Westside barbell.

I mean, he was a jack. The biggest dude I've ever seen in my life. So, you know, he got me into the whole, you know, lift as heavy as you can and just, you know, Louis Simmons type stuff, just, are all the time. So, you know, Louis Simmons type stuff, just, are all the time. So you're right. I mean, I have, I never have, be honest with you, Justin, never, okay. Okay.

Well, I challenge you. Yeah. We're taking back map symmetry. And then I'm going to give it to you again. Make sure you follow that. Okay. And I'm all for heavy lifting. No, you're all right.

We're going to pull it out of your library if you don't use it. We can tell if you open it, by the way. So we're going to check now. Yeah. Roger that. Roger that. Yeah. I will definitely, I said, I'm don't use it. We can tell if you open it, by the way. So we're gonna check now. Yeah. Right. Roger that. Yeah, I will definitely, like I said, I'm playing on doing it

this next go around. And we'll see what happens. I'll definitely keep you guys updated on it. You know what I'm saying? Like I said, I've been watching you guys for five plus years now. So a quick one more quick question. Not not to do it's fitness.

Justin, I see you wear a lot of st. Louis Cardinals acts Are you are you Cardinals fan? You know, I get that sometimes. It's actually my high school. It's San Lorenzo Valley So, you know, okay, I'll say we're we're a cardinal country here. So every time I see that I'm like, yeah, I mean even got you guys out there in North I wear it so much I'm a loose fan now There you go. I am that a brilliant man. Well, hey guys, I appreciate the advice and the knowledge

and just keep being your thing, man. You guys, thanks, no forever. No, I take care. Yeah, you know, guys and girls that lift a lot that develop these issues, it's usually like, you gotta take a break and then work on the other stuff. This shame on him too, he knows too. You know, he's fucking, and we're,

I don't even remember giving him that, bro. I remember him now. I remember him now too, and I'm like, you know, it's so funny, we already, we already given him all the stuff that he needs, you know what I'm saying, just gotta do it. It's like, you called in to get reminded to give him, bro. Yeah, basically.

Hey guys, you just want to talk. Can't help it. It's a nice little check in, I guess. Well, I mean, it's true. You know, those elbow issues with consistent heavy lifters, it's just your your forms are inflamed and over trained. I was stubborn about a friend. So was I. I had to like way back off. He has a massage therapist for a wife. That was like my like when I was when I was a bodybuilding, this was a constant problem. Those lifting heavy and training so much. But Katrina like kept the bandaid going.

Cause I'd come home and I just like, I just lay next to her and she just, get into it for an hour every night. And I'd be like, oh cool, I'm good, back out of it again. But then that stopped and it was like, oh, what do I do? When he said about massaging his wife, cracked me up. Yeah, you know what,

I mean, it was like, you know what, you were that leads. That's just like, oh, I'm so sore. Lay down honey, I'll give you a... Yeah. Why are you being handled as... My shoulder's a sore. It's like wager pants.

So my shoulder's a sore. Why are you misogyny? My glutes are... Oh, it's, you know, it's... It's really tight. Sometimes your shoulder's hurt when your glutes are tight. I know what I'm doing. I actually unlocks everything.

Our next caller is Scott from Wisconsin. Scott, what's happening, man? How can we help you? Hey guys, how are you doing today? Good. Good. Good. So first off just I know you guys get a lot of macro questions, and I'm sure you're sick of them. So I just want to Appreciate my favorite as our and you can answer these questions for people. I know I'm not special. So, with that little story, so back in October of 2021, at a pretty life-changing injury at work.

At that time, married four kids. I weighed about 225, and I just kind of was like, little phargic, no energy, something needed to change So started off the year 2022 with 75 hard with I just finished listening to an episode on your guys response on that That's that could probably be a whole nother podcast, but so yeah, with that, with 75 hard, like I said, I started at 225. That was more to get my mind on track, but I dropped down to 185 by the end of that. I lost 12.5% body fat, and right now, I'm not sure what my body fat is now,

but at that time I was in a deficit throughout the whole thing, consuming about 1800 calories. And now I'm maintaining at 2,300 calories roughly, but I'm not really seeing, so I just bought anabolic, and I'm seeing strength gains, but I'm not really seeing any physical gains. And I'm wondering like, and like count my macros like crazy. So should I stop counting macros and get more on the intuitive eating program and try that or not necessarily not necessarily. I think be patient. How far in the Annabalca you are now?

Like three weeks. Yeah. Yeah. Be patient. You know the saying where there's smoke there's fire where there's strength gains the muscle gains follow. So it's pretty reliable. So if you get stronger consistently you're going to see muscle gains. If you want to speed that up I would bump your calories. I would just increase the calories by, you know, two, 300 calories, going like a small kind of mild bulk. And that should fuel more of the strength and muscle gains that you're looking for. But if you're getting stronger, you're moving in the right direction. And it's usually, this is the way it looks, right?

Somebody works out, they have a good, you know, calorie intake, food looks good, they're working out, they get stronger, stronger, stronger, stronger, stronger, boom muscle. And then again, stronger, stronger, stronger, stronger, boom. It's not, it's almost not like strength and muscle are, they follow the same time or they happen to say it's almost like you get stronger for a little while and then boom, the muscle pops on your body. It's almost like it works out that way and I've experienced that myself, I've experienced that while my clients, somebody will gain 15 pounds on a lift. You don't see any muscle gain, then they'll gain another 10 pounds on a lift,

and then boom, they just gain a bunch of muscle in a very short period of time. But you know, you can bump the calories, go up two through hundred calories, and continue doing what you're doing. You're moving the right direction. Yeah, I agree. What are you, are you doing any cardio, Scott?

No, just on trigger sessions, I walk, usually a mile I walk. Oh, good. Oh, you're good. Cool. Yeah, yeah. No, I agree with Sal. I'd add a couple hundred calories. And it's not that I would be against you moving towards intuitive eating.

I don't think intuitive eating is the answer to building more muscle. In fact, I think it'd be more difficult to have a goal like building more muscle while also in two to eating. Although the ultimate goal is to get to a place where you intuitively eat. Right now, I would keep tracking, you're tracking already. I would add, like Sal said, two, 300 calories and stay the course.

I mean, I think that, give it some time with anabolic. If you're seeing the strength gains, I think you'll start to feel itself. Yeah I keep going 100% I think you're doing good and after maps in a ball like I think maps strong and symmetry would be good follow up to what you're doing Yeah, but you're on the right track man. You're doing everything right So and what Adam said about tracking is is on point and to a defeating you know When you eventually get to that point, that's a great way to maintain good general health

and fitness, but when you're trying to gain or lose, then usually it requires somebody pay attention to the calories and macros a little bit more. Yeah, it's not gonna make it easier, that's for damn sure. Yeah, now if you're stressed out about counting macros, if you called and you said, hey, I'm counting macros, it's causing me stress, I'm developing a bad relationship with food,

then I'll push you more in the direction of the start moving you in a more intuitive way. In fact, let me send you our, what's our nutrition guide called in two to be good? Is it in two to be good? Yeah, we have one of those. Okay, I'm going to send that over to you. I wrote it. I can't believe I can't believe I'm going to. I'm going to send that over to you because I think that'll help you eventually when you want to move in that in that direction. Okay, cool. That's awesome. Thank you. You got it, man. Thanks for calling in. Yeah, thanks guys. You got to take care. Yeah, you know, I'm glad you said that Adam because, you know, when you when you're doing everything right and you're on a good

intuitive eating type, you know, regime, you develop balance. Yeah. But then when you want to move outside of quote unquote balance, I want to push my body to gain a few pounds of muscle or I want to add 10 pounds to my squat or I want to drop 3% body fat. Well, now you're moving out of what your balance is and that does often require you to track a little bit kind of pay attention. You need to be more specific at that point

to achieve those specific things. It's always been my pushback a little bit when we talk about intuitive eating because I intuitively eat right now. Yet, if we all got together and said, hey, let's try and put on as much muscles we can, as fast as we can, and we had a goal like that, or I had a goal like that personally,

I would absolutely, very first thing I would do, which go track and see where I'm at currently right now. And then I would adjust my diet accordingly. You know, even though I've been lifting for all these years and tracking food, I don't necessarily need to for general health, but if I wanna make change in my body, whether it's reducing body fat or building muscle, I wanna recalibrate.

I'm gonna track for a period of time to get an idea of where I need to be in order to hit those goals. And then when I hit that goal, and then I go back to intuitive eating again. So I think it's a place that we all want to, to be comfortable, you want to be balanced, you want to know how to feed your body in a way.

And I want to be clear, because when we say intuitive people, like what does that mean? Just instinctually you just have this knowledge. Just eat when you're hungry. Well no, it's like, if you don't know how to swim, you're not gonna intuitively swim, you're not a fish,

you have to learn the steps, you have to pay attention to what you're doing. And then eventually you can do it much more intuitively. But then if you wanna learn a new stroke or you wanna get faster, you might have to pay attention to your technique again and perfect certain things before it can become more intuitive. You know, I do it as well, Adam, I don't track everything, but if I'm pushing in one direction or another, I'll track a

couple things like, okay, well, let me look what my protein is at because that's most important for me. Or let me see where my carbohydrates are at because right now I'm trying to, you know, push my energy when I work out or whatever. So I will track it, but once I get that information, then you have information you can work intuitively off of. It's not this like, we're not born with this knowledge. So I want people to understand that because if your body can deceive you pretty easily.

Well, not just that. If you don't have the information, you don't have the training, you don't have the understanding, then you're just going to base, you're intuitive eating is based off of your limited knowledge and understanding, which is, I know what tastes good. So let me just hunger and cravings. Yeah. So that's, now I'm intuitive leading based off that. Well, that's gonna look like donuts and candy and...

You know, I wanna address the 75 hard point that he made too, because it's been a while since we talked about that. And I know we kind of railed on that when it first came out. And I like Andy Vercell and some of the stuff that he said or put out there. The problem I think that we have with something like that

is for the general population, that doesn't result in what people think it does. And everybody's like, oh my God, I did it. It was amazing because it's like crazy discipline for 75. The fail rate afterwards is just like any other diet. That's a problem. Yeah, and he lose the weight in the guinea bag.

And it's such an extreme of- That's one of the reasons why. Yes, and so it tends to promote this on-off behavior that we're always trying to help people solve and to solve the on-off behavior, doing something super hard and extreme is not the answer for most people. Does that mean there's not somebody who's listening

who did it, it changed their life, and now they're like, cool. Yeah, 5%. Yeah, it's the same percentage with any diet. You know what people expect at of doing that, Adam? Is they expect an epiphany? They say, oh, well, I know the statistics. I know what you're saying, but I think I'm gonna do it and it's gonna change my life so much

that I'm gonna be able to stick to it for the rest of my life. You are not gonna solve your fitness and health issues within epiphany. Those are so rare. Look, I've trained people who've had multiple heart attacks and the epiphany never hit them, right? So, don't depend on that. This is a slow process of developing discipline, skill, really developing good relationship with nutrition in yourself.

And so, signing up for stuff like this, and the short term is great. Yeah, you're going to get to see some results if you stick to it. And this is then you're going to fail. And the success rate, it goes up dramatically when you learn to incrementally get. That's the way. Add the stuff. So all the things that are like that's like people hear me talk about 75 hard and they're like you you not agree with the water thing and the walking thing and challenge yourself. That's not the point. No, that's not the point at all. I absolutely agree with all that stuff. But I also would never take a client who wasn't really doing anything and then throw that out to him. Now, my goal would eventually to incorporate all those things over a period of time where

I slowly build that into their life. I rip it to them. That's right. So, that becomes something that they maintain for the rest of their life. Not slamming. Anybody can slam something hard for an extended period of time and just muster through it, but again, it promotes that on-off behavior. All right. Our next caller is Sebastian from Nova Scotia. period of time and just muster through it. But again, it promotes that on-off behavior.

All right, our next caller is Sebastian from Nova Scotia. Sebastian, what's going on, man? How can we help you? Not too much, how are you guys doing? Good, good. It's a pleasure to be on here, start off by saying I really appreciate you guys and have the utmost respect for what you do. Thank you. I've been listening for quite a few years now and I relate to you guys in many different ways, especially you, so we kind of have a similar story, so it's always entertaining to hear your life lessons and your life story and I really relate to you guys. So some background on myself, I've been working out for around 15 years. I started when I joined the military. So for 10 years, got out in 2019, kind of started with bodybuilding

bros blitz, then got into some endured stuff, cycling, running, swimming. Then I got into CrossFit powerlifting, but CrossFit led to injury. So then kind of where I am now, I have four kids. So my liftings about twice a week, full body, try to hit the big lifts. So then once a week I get out on a mountain bike ride. I would like to do map strong. I've been sitting on it. I just haven't had the time to dedicate to do it with the four kids and whatnot. So I'm thinking maybe maps for four minutes will be a better fit. So that's my plans. But my question for you guys is recently I took a week off working out. I was feeling kind of beat up and I kind of felt like I needed it. But during that week off, like I felt so crappy, my joints were killing me, my body felt beat, and I was really

expecting to feel rested, rejuvenated, and just like roaring to go. But I pretty much felt the opposite. And then when I got back into training, I feel great again. So I don't know, am I doing something wrong when I'm taking time off training or what's going on there? Yeah. Yeah, so there's a couple of different ways to take time off.

One of them is to do nothing, okay? Where you're literally just doing nothing. And that's actually less applicable for most people. In other words, most of the time, that's not the best way to take time off. The best way to take time off for most people is to continue to move, continue to do things, but to do that right,

a much reduced intensity. Because going from exercise to nothing, unless your body really was hammered or you're sick and you need to give your body just all of its resources to recover. Unless that's, if that's not the case, then going from exercise to nothing can actually be detrimental. Well, especially a guy like this, I can tell just by your background and everything you like working out, you enjoy it. I don't even know you and I can tell by your background and everything you've done, you like working out, you enjoy it. There's, I don't even know you and I could tell by your background

that it's something that you probably really enjoy in your lifestyle and you, again, probably way you relate to salsa much because he's this guy out of us for sure that he's a fucking bear if he misses two workouts and he's worse. Even if his body needed it rest-wise, he's annoying to be around.

Super. If he misses two or three workouts, because of that, that's so important to him. So it makes sense that you didn't feel better necessarily by taking a whole week off of doing nothing because you're the type of guy that likes to move, likes movement. I 100% would just bring back the intensity

on a week like that. I also would add, because you didn't tell us anything about diet or sleep or anything like that too. So I would have some questions around, you know, and I know it's like to have kids. So having kids, you know, house sleep, house diet, how's all those things going?

Yeah, well, I do have a nine month old. So sleep is very, like I'd say I get maybe eight hours in bed, but it's a mop all through the night getting her a bottle and whatnot. So sleep is interrupted. And the diet is not as good as it used to be, just because it's a lot of convenience foods on the go now. And not so much time to cook for myself. So I'll do like cottage cheese

and stuff to hit my macros, but other than that, it's, you know, I'm out, I'll grab a quick burger or something and stay within my calories. But I also have been in a cut for a while, so I don't know if that would, uh, it could, you know, it's sometimes to what happens is people take week off of exercise and they also take a week off of trying to eat healthy in a particular way or do other things for themselves. But I really think taking a week off is a good idea, but I would focus on mobility, I'd focus on stretching, I'd go down to 30% of the weight you were using before

and just kind of work on full range of motion. And you've got to still move your body. You know, aside from the psychological aspect that Adam was talking about, physiologically, the body generally recovers better through movement than it does through not moving. Unless you're an extreme case, right? Unless you've got a rabdo where you just broke everything down

and you literally need to lay in bed. For the most part, if somebody just goes from exercise to nothing, you'll actually notice a decrease in performance. So you still want to move because it keeps things, it keeps your body moving in the right direction, it facilitates recovery. You just got to bring the intensity way down. That's the main key.

Yes, look at the other. I probably wanted to, because I was scared not doing anything. I was scared to really eat too much. So I probably cut my calories even more during that week off just to like not put it on some fat. You know what? Okay, so I'm glad you said that because this will be a good thing to address. The amount of calories that you were burning with your three workouts was nominal.

So cutting your calories to make up for that, all you did is reduce the amount of nutrients your body can use to recover. The reality is you should have kept your food and take the same. It's not like you were doing three hours of running every single day and then you stopped. You know, you're doing two weight training workouts,

that doesn't burn that many calories. One mountain bike can work out, okay, it's fine, but divide it over seven days, not that big of a difference. And so what you should do is take another week off, go easy, don't cut your calories and feed yourself properly, and then see if you feel different. I'm gonna have Doug actually send you Maps 15 to.

I think that's it. Someone like you who lifts who lives, I mean, Sal and I were talking off-air just to their day because he kind of scaled back. And it's like, it's a lesson that we continue to learn ourselves. Like sometimes our body's just kind of talking to us. And we've been ramping up the intensity and volume

and like a routine like that, where you're basically doing two lifts a day for 15 to 20 minutes, which is not a lot, is a great way to kind of de-load. And you can play with the intensity. So if it's like, instead of doing it an absolutely complete rest week, you do maps 15 and you keep the load moderate and you just you just go through the movements for the week. And I think you you feel pretty good.

Yeah. And a program like that to me sounds terrifying like, you know, working out for 15 minutes and that's it. that's, that's, well, it's every day. Yeah. And there's an advanced version in there that's about 20, 25 minutes. Yeah, it's every day. You know, 20, 20, 25 minutes a day is, is going to be close to what you're doing with your two full body workouts. I think you're going to like it, actually. You'll, you'll, you'll like it. I know you will. Yeah, yeah. Yeah. It does sound nice with having the family and whatnot. Yeah. Getting in 15 minutes sounds a lot easier. Yeah. Give it, give it a shot. Give having the family and what not getting in 15 minutes. Sounds a lot easier.

Yeah, give it a shot. Give it a shot and see what happens. We're going to say to you. I appreciate that. You got us a batch and thanks for calling in, man. Thank you, guys. You got it. Yeah, I can't stress this enough.

It's like if you work out really hard one week and then the following week, you lay in bed all day. And you're like, I'm just going to lay here and recover. You will come back weaker with less mobility. What you want to do, you want to continue to move. You just got to reduce the intensity. And that is what helps with the recovery building fat loss process. Laying in bed literally tells your body you're sick.

And unless that you need, you literally need to lay in bed, that is sending a signal to your body that says, uh, lots when you're wrong. The heel. Yeah. It's like active recovery requires that blood flow. So it's just, you just have to manage your intensity appropriately. So if you're up high intensity wise, you up high volume wise, we reduce those a bit. But you know, that week, you're still moving around and, um, you know, expressing expressing expressing your body so that way you can recover. I get it though. I mean, I'm sure you all were in the same boat at one point.

I mean, I used to live like that. I used to live, it was a layout. You got the couch and watch TV. You're like, try not to move and drink a gainer. All the muscles grow. Don't touch them. You think about how hard it was then to get back into like ramping it back up, you know, just your body.

Huge mistake, huge mistake. Look, if you like Mind Pump, head over to Mind Pump Free.com and check out our guides. We have guides that can help you with almost any health or fitness goal, and again, they're all free. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump Adam,

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