Mind Pump: Raw Fitness Truth - 1973: How to Train to Hit a PR, the Best Workout Programs for Cutting & Bulking, Ways to Overcome Feeling of Social Anxiety in the Gym & More

Episode Date: December 23, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: DON’T listen to your body! Instead, understand how to listen to your body’s signals. (2:32) The value in buying time vs. doing things yourself. (13:15) Navigating the bell curve of the negative effects of kids watching television. (19:50) How to mitigate the negatives of caffeine and maximize the positives. (32:33) Maybe it’s time to put the controller down. (34:33) The things that annoy Mind Pump. (43:27) Caldera glistens. (49:10) Trigger sessions are anabolic. (50:52) MAPS saves lives! (55:16) Shout out to Nature is Metal! (56:28) #Quah question #1 - If we don’t have access to dip bars, what would you suggest as an alternative to dips? I have heard bad things about bench dips but don’t know if they are true. (58:00) #Quah question #2 - How do you structure a PR day? Sets, Reps, etc. (1:01:43)  #Quah question #3 - What MAPS Program do you recommend for bulking and cutting? (1:06:35) #Quah question #4 - What are some tips for a person new to the gym that feels social anxiety or intimidation in the weight room? (1:10:58) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) ‎PBS KIDS Games on the App Store Can talking to young children during TV time buffer screen time effects on development? @mindpumpsal Twitter post – Modern Challenges for Men Activity 'snacks' following meals may help maintain muscle mass: Study Dr. Ed Thomas Indian Clubs - YouTube Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  Close-Grip Bench Press Guide | 3 Mistakes to AVOID DIY DIP STATION from PVC - How to Build Mind Pump #1962: How To Hit A Deadlift PR In 30 Days Mind Pump #1735: Worst Fitness Myths That Keep People Out Of Gyms Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Nature Is Metal (@natureismetal) 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 listeners' questions, but this was after a 55-minute introductory conversation where we talk about things like fitness,

scientific studies, nutrition, or lives, being dads, all that much more. By the way, you could check the show notes for time stamps if you want to fast forward to your favorite part. Also, you want to ask a question that we can answer on an episode like this one. Go to Instagram at mine.pump media every Sunday. We give you the opportunity to post your question. And then if we pick it, you'll hear it on an episode like this one.

Now this episode is brought to you by two sponsors. The first one is Organify, makers of the extremely powerful and popular peak power. This is a supplement you take that invigorates you, give you energy to some caffeine in there, but there's a lot of other stuff that mitigates the negatives of caffeine. So take it before you work out,

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programs that are very suitable for home use. Put them together in a bundle called the at home holiday bundle. So check this out. The bundle includes maps anywhere, maps suspension, maps prime, and the no BS six pack formula. Now normally if you got all of those at retail, it would cost you over $330. But right now you can get them all in the at home holiday bundle for only $99.99.

And also this is not gonna last until next month. This is going on only this month. So if you're interested, go to mapsdysember.com. All right, here comes a show. All right, check this out. Don't listen to your body. I know I've said in the past, listen to your body, but here's the challenge with that is a lot is happening. Don't know how to listen to your body or you pick and choose what you listen to. For example, I've had people tell me this, well, if I listen to my body, my body says to watch TV all day long and eat donuts.

No more on that's not what we're talking about. So, before you start to listen to your body, understand how to listen to the signals, develop the skill, pay attention to the full picture. Only then can you listen to your body. My body's a wonderland, so. Yeah, that's great. So what does that look like? Well, so this is, and so this is a bit of a process, right?

Because it's like telling people how to listen to the body to eat right. And what happens is they only have really ever paid attention to the signals of cravings and hunger. So to them, listening to their body means eating junk food all the time. So the first step is to really pay attention to all the signals. So, okay, the skin issues that I've ignored for years. Well, that's a signal. The fact that I wake up grumpy or that I wake up in the middle of the night two times,

or I have poor sleep, my skin and my nails and my hair, my poor digestion, my gas, my bloating, my energy crashes in the middle of the day. Like I have to listen to all of those things, not just cravings and, you know, okay, well right now I don't wanna work out, you know, I just wanna be lazy or whatever, like, you have to have really a false picture. Otherwise, the only signals you're gonna listen to

are the unhealthy ones. And those unhealthy signals, if you don't have the context of the full picture, well yeah, now listening to your body's a bad idea. Well, you actually have to do the work before you actually get a good signal from your body, right? So like, you have to actually go through the process of becoming hungry, which is one thing that,

I think that a high majority of people probably haven't actually gone to that level of actually depriving themselves to the point where it's not just cravings that you're feeling as opposed to actual real hungry. This is why I think fasting is such an important practice for people to incorporate it because I mean, it's still to this day every time that I do a, you know, one day, two day or three day fast, I notice something different that I didn't notice before. And so even you think with all the experience that we have and the point you're making right now about learning to listen to your body, you would think that we had that all dialed

in. But I'm every time I do it, I notice something else. I notice another food that I eat on a fairly regular base. Like, doesn't agree with me as much as I thought I'd agreed with me, and I think that's the way to do it is to eliminate everything, to get to a place where you haven't had any food for at least 24 hours. And then as you slowly reintroduce, really pay attention.

You're right, because to add to that, right? So most people, and I guess in modern societies, have never really felt like real hunger. Like think about the last time you went for longer than let's say 48 hours without food, right? Most people haven't, unless they were like, in the hospital, really ill or something like that, most people have never really done that.

So what we attribute hunger to is actually cravings, where cravings are very different than actual real hunger. Like real hunger looks something like this. If I'm actually really hungry, almost anything that I can eat sounds appealing, almost anything. Like, oh, that sounds really good. I think I'm gonna eat that. Cravings looks like this.

Yeah, I don't really feel like that. I don't feel like that. Ooh, that sounds really good. I think I'm going to eat that. Cravings looks like this. Yeah, I don't really feel like that. I don't feel like that. Ooh, this sounds really good. That's more along the lines of cravings. So that's a really, really good point. The other one would be like, pain. There's good pain and there's bad pain, right? So what's good pain?

Well, the pain of pushing your body, of your muscles burning, of pushing your cardiovascular stamina, like that hurts, but that's a good pain. body of your muscles burning of, you know, pushing your cardiovascular stamina. Like that, that hurts, but that's a good pain. What's bad pain? Well, joint pain, pain from excessive inflammation because you're dietually bad, pain from digestive issues. Like, that's not good either. But if you don't feel and experience all of them and you don't open yourself up to being

aware, paying attention to those things, then what's gonna happen is you're going to only listen to the signals you ever, really, ever pay attention to. And those signals that we tend to only ever pay attention to tell us to distract ourselves, to not move, to eat whatever we crave. And if you only listen to those signals, well, then listening to your body's a bad idea. So this is a process of becoming aware.

It is a process of paying attention to the big picture. Here's another one, right? When you're exercising or working out, there's a lot of signals that you could potentially pay attention to, but most people really only pay attention to like how I look in the mirror and the scale. Mm-hmm. Right, if you only look at the scale, for example, a lot of things can go wrong.

A lot of things can go wrong. If you only look at the mirror, a lot of things can go wrong as well, mainly because we tend to be very, it's a subjective thing and we tend to, especially when you have some body issues or body image issues, what you see in the mirror can be distorted. So if you're not paying attention to things like mobility, strength, energy, you know, how I feel before during and after the workout, right? Yeah, you know, paying good pain versus bad pain. Yeah, hair, mood, sleep, nails, all this stuff. You don't pay attention to all that stuff and you just look at the scale. Well then you okay, you could starve yourself and beat the crap out of yourself and wow, look, the scale is going down or let's say you're trying to gain weight. Let's say you're like I was as a kid.

Well, man, I would eat foods that would bloat me on purpose because I noticed a scale would go up. I would eat foods that would just make the scale go up, right? And I wouldn't pay attention to lots of those other things. In fact, this was a, and I know you guys have talked about this as well. This was such an important way that I was able to train clients that I figured out later on because initially, I also was a trainer, only looked at things like scale in the mirror,

because that's what the clients wanted. So I was always trying to show them the scale moving in the mirror changing. Later on, I figured out, because that's a hard thing to do in the first 30 to 60 days, especially if you do it right, those things may not change that much. Later on, I realized like, oh,

I'm gonna help this client pay attention to certain things. So they'd come in and be like, hey, so we've been working out for four weeks, but I really haven't lost any weight. Well, how's your sleep? How's your libido? How's your energy? Hey, that knee pain that you talked about

when we first started, I noticed you haven't talked about it much. Recently, is that feel better? And the client would almost have this epiphany, like, oh, wow, yeah, I am noticing those things. And it's as if they were unconscious of those changes because they weren't even aware, they weren't even paying attention.

But when you bring them to light and they're like, oh wow, you know what? I do notice those things, that's really interesting. And then they develop a better relationship with exercise that contributes to longevity, a long-term relationship with exercise. I believe there's a little bit of denial that comes with it too, because at least in my

experience, the clients, when we finally figure out like some of these things that don't agree with them, it almost always is stuff that they love. It's almost always foods that you eat on a regular basis. That's why they've ignored those bad signals. And so you're just, you're in denial of like how it's affecting your digestive system and how protective mechanism. We're just going to like conveniently ignore that part. Yeah, and you you know, you'd ask you you asked the question you start as a coach you're asking these kind of questions like you know, do you have an intolerance to this? Or does this bother you? How do you

feel? Oh no, I've been eating that for years. I feel I feel fine off with that. And then eventually what ends up happening is you dig deep enough and we find out that like, oh, that's the culprit. And that's tough, man. How about things like alcohol or caffeine or even nowadays cannabis? Like I've had clients who have issues with sleep and we've gone down the list of things.

And then I'm like, you know, let's try avoiding that morning coffee. Oh, it's not coffee, definitely not coffee. I've been having it for years. You know, I have it first thing in the morning, seven am. There's no way it's not the coffee, not the coffee. And then through persuasion, tenacity, and whatever, I get them to finally limit it to coffee.

And then they're like, it was the coffee. Well, I remember how long it took me let go of sugar and ice cream. I mean, still this day, it's something that I want to have. But at least now, I'm fully aware. Like, it's the culprit. And so, at least I can titrate it and go like, okay, it's been a month or two since I've had some with that. I'm in a locality right now.

This, if I was gonna try or do something, this is the time to do it. We're in the past. So I was like, oh, no way. I've been doing that for nice cream every night for two decades, or I had candy all the time. And so I think it's really tough to come to grips with that and you subconsciously want to ignore all those signs.

And so you first have to accept that there is a possibility that these foods that are not agreeing with you and that are potentially slowing your progress and causing these things are the things that you love most and so it's tough. It's tough. It's common I don't want people to feel bad right now. Everybody does this. We subconsciously ignore the things that we don't want to look at So this does take some work. I actually had a client once, this was hilarious. She was tracking for me, her food, and things weren't really adding up. And so through questioning, I realized that when she goes

grocery shopping, she would grab chocolate almonds, you know, on those better rolls or whatever, and she'd eat them while she was grocery shopping. And I'm like, you don't track those? She was, no, I don't. She's like, oh my God, I guess I should. I'm like, why do you think you're not tracking those? She goes, I don't think I wanted to, but I didn't realize that.

Like, well, you're probably eating like 200, 300 calories worth of chocolate almonds while you're grocery shopping. That's probably why the end. And it was a big, it was my doing. Yeah. Never mind that. Doesn't count. Yeah, it doesn't stealing. Yeah. Never mind that. Doesn't count. Does it count?

No, it doesn't count. Yeah. Eating on the move doesn't count. No. Right? Yeah. Those open, open, open. Everybody's guilty of that.

At least what? Everyone's stolen. You know what? The next thing I asked them, they never stolen before. They tell me no, I'm gonna think it's called fire. Like everybody's had at least one of those chocolate omelettes. At least one. At gummy bear, somebody did.

Did I tell you my ground? I think I told you guys this about my ground while I went grocery shopping with them once, and you know how they weigh your vegetables. He would, he took, he had scissors in his pocket. Oh yeah, you've told them. He'd take them out and he'd cut the stems. Cut the stems and the leaves off.

Oh my, why are you? Just weighed a little bit less. Oh my, no, no, no, no, no, that's somebody who grew up in the great depression right there. I'd say, no, no, what are you doing? You go, I'm not eating this. I'm not gonna pay for the leaves in the stem. I've heard Dave Ramsey tell a story about it

because his father grew up through the great depression. And he's got some obviously some of his good saving habits and stuff from his father. And one of the things he remembers as a kid is helping his dad like repair a deck and stuff. And when he would do it, he would pull the old nails out and save the nails. And reuse them.

And reuse them. And he's like that. I mean, that just... Yeah, be real, like crafty with that. Super free, frugal too, right? Yeah. And save a nail that's been used for building super poor. My dad, because my dad grew up super poor,

like in comparison to how we all live, like really poor. And I can see in his face the pain, and he really holds it back. He really does hold it back, but I can see the pain in his face every time I do something, or I pay for something that I could do myself. So I'd be like, you got your oil change today? Like yeah, I took it to the place,

and I can see in his face, he's like, eh. Really? Yeah, he came over once and I had a gardener, Mona Lon. Oh, he got somebody. I mean, how is your relationship been with that? I feel like I go back and forth on those things

all the time, right? Like, I think I always have to have like a check in with myself, like, because I've made the case in the argument that it's buying time, right? And so if I can outsource things, like cleaning my house, changing my oil, doing things, washing my car, things like that, to somebody else, it gets me back time that I can spend with my son, spend my wife, or spend on work, doing things I love. Correct.

And so that's how I justify it. But then there is also what I guess learning as a father now, some of the value of actually doing some of those things with my son, right? And so I've actually washed my car more in the last three years and I did the previous five years. So I kind of wrestle with that sometimes of, okay,

am I doing it because I'm really getting back time and buying time so I could go and reinvest that time and these other things I say are so important to me, or do I find myself scrolling and doing something that isn't as valuable to me, and am I really utilizing it that way? What a great exercise, mental exercise that you're doing. I try to do the same thing. So I, you know, to spend time with your little ones, if I sometimes I'll find myself thinking of ways that we could play, and I'm sitting there like thinking of ways, when many household chores are a wonderful way to play with your kid,

it takes a lot longer and stuff, but what's the big deal? You're gonna do play with them for an hour anyway, but it also teaches them responsibility and they contribute. So I'm with you, dude. So I do weigh it out. There's certain things that I'll pay for, other things that I won't. And you're right.

I think if you pay for someone to do something for you so that you could sit down and distract yourself on worthless social media, probably not a good try. Yeah, I mean, this is always a conversation. It's really just been on the end of trying to free myself up and be okay with that, because again, I grew up like a two-my-dad.

Very handy, and that was all passed on my mom's dad. My grandpa very handy, and that was like a big source of pride in the family and stuff. And so I learned and I shadowed a bunch of different types of tradesmen and for various things from plumbing to electricity to whatever, you know, involving the house. And so I know a lot, but at the same time,

like I don't wanna do all those things. Yeah, I'm worried. I just don't wanna do it. But so for me, it's really like, is there an opportunity for me to spend time to kind of like teach my, my sons this very specific thing? Like I could, I could take as an example, I know right away, like this is probably going to be like a 15 minute job versus like hours, you know.

And so the hours one, I'm done. Like you're, I'm getting a guy, you're, you're coming to my house, you're doing it. But if it's one of those kind of one-off things, like I'll take the tools and then I'll bring the boys with me and then we'll work our way through it. And I had to like pull myself back, like be okay with the time it takes for them to mess up and to struggle through it.

Because that was the biggest thing. Like I never, like I always felt like this intense pressure when I was around my dad or around these other guys to get it right the very first time and they get frustrated with me if I fuck it up. You know what me and I think about when you tell a story like that, have you seen the meme with the whole deflashlight for your dad? Every good amount of insult you receive, dude, it's like, oh, sorry. Every, every young boy.

You dropped it on. And boys, we either slapped upside the head, or yelled, derogatory things. Yeah, holding the flashlight. Yeah, I see it. I learned a lot of, totally. You know, it's funny. When I got my first job, I remember my boss is being like,

you're like the most respectful employee, like this and that. And I totally learned it from working with my dad. Like when I work with my dad, I couldn't put my hands on my pocket. I'd sit there and you wanna, you always told me, if you're not doing anything, you're watching me and you're learning.

So I'd watch him and I put my hands on my pocket and then I'd get this dirty look. Like, why you, you know? And now as a kid, I'm like, what's the big deal? As an adult, now I know what I'm displaying is like, oh, no, no, I'm kind of lazy or whatever. And it was little things like that that I think make a big difference. But you bring up really good points, Justin. I'd say, first time I would do those things with the railiest, I'd get a little frustrated. But then I'm like, wait, the point isn't to

finish quickly here. The point is to spend time with them. That's for that idea, way. Yeah, because what I'll do, like when we do the dishes, he puts the silverware away, right? But he's too, so what does he do? He throws them in whatever drawer he feels is where they're supposed to go. Yeah, sure. So I go behind them and I put them away.

And then when I'm doing the dishes, you know, I hand them certain things and he, you know, tries to put it in and I gotta fix it or whatever, but, you know, we're spending time. It's funny, you know, which one I had the biggest struggles with? We're like a nanny and a house cleaner and that kind of stuff, because my mom raised four kids and did everything.

And, but I do realize that we were in front of the TV a lot. Like, my mom was like, sit down, watch TV. I got to go make bread. I got to get dinner ready. I got to wash all these clothes. So I'm like, wait a minute. That's not a bad trade to have somebody clean the house. So that, we could spend time with the kids

and teach them things and give them that attention, rather than being like, because my mom's funny about this, she came over the other day and she's like, oh, the TV's a great babysitter. Just because like, you shouldn't say that. Yeah. Like, you're right.

You shouldn't say that. But I mean, they couldn't afford, I mean, they couldn't afford it. My mom had to make a lot of, do a lot of things herself because they couldn't afford it. So, you know, speaking about television and the kids, I was, I was talking to the boys, all the production team, and, you know, they're all younger guys in their early 20s

and we were just talking about fatherhood and stuff and, and, and tech and sugar and, and it's been an interesting journey for me. It's like, you know, we're three years deep now into watching like that. And I go back and forth on this also. I remember obviously we all know what I said when I first started and I totally lost that battle, right? When I thought I was, he was never gonna see television for like five, six years, right? I really believe that.

Every new parent, every new parent, before the big parent. It can't tell you that. Every new parent. Every new parent. Right before the big parent. It's good to have that motivation. Well, I appreciate you guys not being cock-seckers about it. No, because we were the same way. We're like, it's gonna work itself out. Yeah, yeah. We probably started to get really mad. I probably got really mad and I probably would have been

more staunch about it if you guys were like, oh, yes, you will. Then I'd be like, okay, no, I'm not. It's just suffering the whole time. But, you know, there's, because there are some things that, you know, he has this PBS app that he uses that, I mean, I like it.

Like it, it's educational, right? It's teaching him colors and shapes and countries and things like that. And so it's interactive. And, you know, I've seen his vocabulary come up because of it. And I'm like, okay, like, it's not all bad, right? Introduce him to parsley, right?

Yeah, that's what I introduced them to parsley, actually. So I mean, it loves parsley like it's dead. Yes, it really does. It's crazy to get mad, you guys. I do that so much now, so. It's never to see it, right? I know, I know. It's because you get tired of it.

But anyways, I was telling the guys that there's definitely like this bell curve with it. So if I do certain things, first of all, starting the day off, not allowing any of it. So getting his routine, which is Katrina brushing his teeth and doing his breakfast and he gets to play with his toys for a little bit, and then getting him outside or he goes to school. Interaction socially, getting him outside and then towards the end of the day,

like late afternoon, early evening, we'll give him like about an hour of it. And I have found that that's about the total amount that we can allot him in a day without seeing negative effects. What are the negatives that you see? Oh man. Is it irritable and short? He gets irritable, he doesn't go to bed as well.

Like it's harder to put down. We see the sense that doesn't stay down as consistently. By the way, it doesn't change as they grow up. I see this on my teenagers. Yeah. And this is what I've heard, right? So I've heard you talk about that and I've heard people say that so like that's always in the back of my mind

that I wanna make sure I stay on top of this. And I also understand that these kids are going to grow up in this world. And I would be, I think, silly to have tried to do what I originally said, which is like not let him have any. It's like, they're going to grow up in that world. I also don't want to have the kid that's like, what's that? And then the kids are like, it's a television. You don't know what that is.

Like, you don't want that. But then at the same time too, building in these habits and routines that I think are good and healthy for them to counter. You know what, so two things, and I got a study for you, bro. Both of you guys actually will like this study, and I've been trying this. I haven't been doing it long enough to notice much yet.

I've noticed a little bit, but I'll get to that in just a second. So what was the last thing you said about the bell curve? Yeah, yeah, yeah, that he's that it starts to have negative effects after he's been after he's been on it for. Right. So let me get to the study. Let me get to the study first. So I read a study that that because there are negative effects when kids are on watching TV or on electronics for too long and studies now are showing this right. They lose that they get kind of develop

almost like 80 d tendencies Your ability You know that kind of stuff they don't pay attention very well. I saw a study where When the kids are watching television while interacting with the parents in other words We're watching something together and we're talking about What's happening on the TV like wow? Did you see that? Oh my god that car so fast or wow? Did you look at that, that's cool. Look at the caterpillar, whatever.

It dramatically corner the study negates the negative effects. So I started doing this with the railways. So we're watching videos. And by the way, I pick videos that allow me to engage more. So I've been finding videos on YouTube where people are narrating books. So it's a book and the pages flip and the guys talking and there's a little bit of animation but it's mainly just a book. And

then I'm talking to him while we're watching it and it's totally different experience. So that's okay. So that is, I mean something that I think that we have figured out unintentionally and that's why I keep referring to this PBS app. I recommend it to you. You should. Yeah. So it's it's all interactive stuff. And so and his favorite thing is to do it with me. So he'll grab his iPad. He'll sit in my lap. And then and that's like the whole, you know, the parsley joke is that's a cooking app, right? And so he's lays in my lap and he'll, you know, open the fridge or he'll tell me daddy open it and I open it and then what's this and he's asking and so we're dragging and dropping we're talking about what it is and so

it does feel less like we are just you know zombies in front of a television or in front of an iPad and that we're playing together and interacting and educating so that's where I've kind of like loosened up on how I was with it originally because I was like okay, this isn't all bad He's playing with me. We're learning. We're interacting like I see positive benefit Yeah, that's interesting that study kind of confirms that too like I've noticed and this is what We'll also motivate me to do that a bit more often I used to try and like really intentionally Would come in even with my

oldest son because at this point, he's like playing online with his friends. Like he's moved away from iPad and phone and he's now doing more like PlayStation stuff and like interacting but he's like on red dead revolver or whatever, the latest game is for them to play. And so I'll just come in there and sit in and then like get, you know, the story and like whatever, like they're trying to do within this like game or like. And so he explains it to me and this whole thing. And then so later on, like, he'll just come home from schools like, Dad, you know, I got to this level. And then this guy, you know, said this. And he's got to this level and then this guy said this and he's got this kind of disease and it's weird.

But I'm like, I don't care. But at the same time, I'm like, yeah, wow, that's interesting. Tell me more. I know this used to tell me about games. They tell me, what's going on? And he would go on about, and I could not follow what was going on. But I was like trying really hard to be involved or whatever.

No, I think it makes a big difference. You can think about the other way people use TV, they'll put the kid in front of it or in front of the iPad and it's like, they're zombies. And they get no interaction. Think about it this way. When you watch family movies, you're sitting down with your kids, you guys are all watching and move together, laughing together,

talking about what just happened or whatever, very different than when they're by themselves just. I definitely feel like there are, just like with nutrition, I feel like there are examples of healthy tech and there's junk food tech. So there's tech that I see as like fruits and vegetables and whole foods, and then there's tech that I look at,

and I see is just candy. And I feel like I can see the way it stimulates him the same way. There's certain cartoons that Katrina and I have to eliminate off of that. They're just crazy explosions and fighting and just loud noises. And it totally mesmerizes.

Honestly, I don't like those sandbox games for that reason because they just get into their own immersive world and they're not doing anything for that one. What's that with the sandbox? It's like where they can all meet up and like, like a row blocks or one of those kind of games where they're just like running around

and like shooting each other or like, there's no objective and there's no consequences and there's no like and there's no mission. And a lot of the video games we grew up with, we're really hard, you had to work through all of these challenges and then you get some sense of ownership and pride because I beat this boss and it was really hard.

And they're just like, bbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbb with child development and all that stuff. And we were, my son used to watch Coco Mellon on Netflix, and my sister said, that's terrible. And I said, why? She goes, pay attention to how many scene cuts they do when you're watching it. So I turned it on and I'm watching it. And I'm like, oh my God. It's like, cut, cut, cut, cut, cut.

She's like that, messes with their attention span. She goes as opposed to something like Mr. Rogers or reading Rainbow or Franklin, there's this cartoon called Franklin where it's slower. Isn't it wild? How ahead of his time, he was when he, when he did, I mean, that was the desired outcome of him creating that. He saw what was going on with television and commercials back in the, what, 60s and

70s or whatever. He saw what was going on and said, we need to, and he had exercises where he slows down, intentionally puts the timer on for one minute. Yeah, I was gonna see how long the minute it is, and you watch a second hand going for a full minute. Yes, you know? I mean, but so brilliant to understand the dangers or the potential dangers and ramifications of us,

doing this like super crazy fast. And I remember the first time, you guys remember? So I mean, obviously we didn't grow up in the YouTube era. And so like we were already adults when that became popular. I remember the first time that I found Logan Paul. And I had a headache. Because our brains were not used to that. Yes, it was so wild to see some some and I thought oh my god people watch this

It hurt. Yeah, it hurt to watch the he the quick fast fast fast. I've never seen that before That's all him trip off this that is like taking someone who's never had caffeine and giving them a 300 milligram, you know energy drink. They'll get sick to the stomach and throw up. They're... I got headaches from it. They develop tolerance because the dopamine hits and the scene changes and whatever, they actually develop tolerance. Well, and now I can watch it.

That's what's fascinating to me is that I've to recall. I totally remember the very first time I turned it on. And I remember being like, oh my God, the people who love this and watch it, and it's giving me a headache, yet now I've adapted to this, you know, with reels and shorts and everything that we get all this quick shit now, I can now watch something like that

and it doesn't bother me. Hey, so let me ask you guys this, because as I get older, this is happening more and more to me. I wonder if you guys are doing the same thing. As I get older, I feel like the homage figured it out a little bit. You're 100% proud of it. Are you the same? Ted Kats get older, I feel like the homage figured it out a little bit. You're 100% pro.

Are you the same? Ted Kaczynski did, I don't know. It's my idea is that we're out there, but also, also. Bro, if you read his thing, dude, it's made a fest of a little too, a little too on point. Yeah, no, I know, I know what you mean, though.

Yeah, like it's just how they've just decided, like, hey, you know what, we're just gonna stick with, you know, this traditional way of living, and like, where it's just how they've just decided, like, hey, you know what, we're just gonna stick with, you know, this traditional way of living and like, we're it's gonna be about family, it's gonna be building a community together, like, you actually have to like, you know, build things with your hands, like, dude, they figured all of it out.

I swear, as I get older, I go, man, I wonder if the, and here's the other part of it is that, you know, you made a comment and just gonna have talked about that, where it's like, well, they live in the world today and so I don't want them to be whatever. And she said, South, she goes, if you're going to raise good people, you are necessarily going to be opposed to what's the normal society. That's right. And that's the truth. But I also think that what we're talking about is already opposing it because I would say 95% of the people already use iPads

as a base. They just put their kid in front of you. I already think you're bucking the system opposing it by admitting that, wait, we need to put some parameters around this. Because in there, and it's not all bad, that's the part that I think I've come a little full circle with that is like, listen, there's definitely some things that I've, just like you just brought up, like, you know, we found this app that we together, we play,

and by the way, I still think there is a bell curve to that. I think if I, him and I did that for four hours straight, I would see negative effects of him staring at a screen and not getting out in the sun and not interacting with other kids. And so I still, I still, it's not innocuous. Like it's gonna affect them.

That's right. How can we like structure this where it's not innocuous. That's right. It's gonna affect them. That's right. How can we structure this where it's a little bit more favorable? Totally. All right, so you guys are reminding me of a tweet I did this morning. You should do commercial first. We're already halfway through. Oh, you know what?

You know what? We are supposed to talk to commercial. We are supposed to talk about organify. And we did mention caffeine. I do want to say this about caffeine. And this is in relation to their one of their newest products that I helped put together peak power. Caffeine is a very, very effective CNS stimulant. It can improve motivation, drive, improve athletic performance. However, there are negative side effects to caffeine. And one of the keys to using caffeine effectively is to understand how to mitigate

the negatives and maximize the positives. So the product peak power is exactly that. It's got caffeine in it, but it's also got many other compounds in there designed specifically put in there to mitigate the negatives of caffeine. So this is why people are messaging us saying, I take less caffeine with peak power and I feel better or at last longer, or this is a way different feel than I'm used to. It feels smoother, no jitters, no shakiness.

I sleep good at night. You know? Well, I love the amount that you figured out in terms of like one scoop. You know, we can add two if like you're a high, or even three. Or you can take guy like me and then kind of work your way to like a different serving.

That's my favorite part of the formula. I mean, before this, we started the podcast today, we off air where we were talking about the way I titrate, create them. And I love that ability and I love that you guys created the formula with that intent that, okay, people go up and they can scale up. And it doesn't over, you're not overdoing all the other compounds that are in there.

So the idea that you can scale up like three scoops, be at your peak and then slowly come down to two and one, I just, I love that concept because I already use caffeine or any other drug that I mess around with. I do that. I'll allow myself a certain amount. It gets to a place where I feel like, okay, I'm hitting that threshold. Now it's time to go back the other direction. Right. And again, there's other compounds in there that are designed to mitigate the negative So it does feel very different than your typical pre-workout. So it feels a lot better. All right, so now back to the tweet

So I did a tweet this morning and I want you guys to guess which part of this tweet got the most I guess which part of the tweet ruffled the most feathers? I thought this would be an easy game. I thought so. I, you would think, but that's not necessarily like, you think we're gonna guess wrong? Well, I mean, I would have not guessed. Okay, let me hear. So this is what I wrote here.

I said modern challenges for men. Number one, avoiding garbage food. Number two, exercising regularly. Number three, avoiding pornography. And number four, avoiding distractions like video games and unproductive media. Which one of those four do you think ruffled the most feathers? The last one. Yeah. Video games. Video games. I had a bunch of guys on their video games aren't bad. Video games are good. They're great. Why would I mean, I mean, I definitely like the reason why that one jumps

out to me is because I've told you guys before that I was Convinced that I would be this age and still gaming. Well one guy one guy goes on there He goes what's wrong with playing video games video games are fun And it's a great way to pass the time and it's because you're you're not a child anymore You know my my best friend my best friend Mark at the time. I remember, so he's how many years of older is Marked to me. You remember how old Mark is? Mark's a little bit older than you, like a year or two older.

Oh yeah, I think he's like, so he's got like four or five years at least on me, right? And, you know, we were, we connected and become friends back when I was like 23 even and we're friends all the way through 20s and 30s. And I remember being in my late 20s and so he's already into his 30s and he'd be And I remember being in my late 20s and so he's already into his 30s. And he'd be like, hey, you're gonna give the video game

thing up soon or what? And I'm like, what? Of course not. He's like, yeah, bro, you're gonna have to drop that. You know that eventually you will, right? And I'm like, no. I'm like, I plan to do this forever, bro. And he's like, he's like, dude,

that's like a, that's like a child thing. I'm like, what's, like you're tripping, dude. I'm like, this is's like a child thing. I'm like, what's, you're tripping, dude. I'm like, this is like, and the reason why I identified so strong is because it's a bonding thing with my childhood best friends and I, and by the way, they still game. But what finally sold me was the pursuit of like building businesses and stuff on my own. And the learning that I needed to put into scaling

and being successful eventually the time. Exactly, it became a time thing. It became like, wow, when I do the math, I spend an hour on the low end to two to three hours a night, five to seven nights a week playing these video games. Damn, that's like a whole, that's like a degree after four or five years. I could have, I could have forgot.

So, man, if I just applied that to reading books that are gonna make me better, and I was so driven to make more money and be successful that that became the kind of tipping point for me is like, okay, I'm really robbing myself of growing and learning. And if I, if I'm being honest with myself, when I tell people how passionate I am about X, Y, and Z or how driven I am, am I really, if I'm willing to sacrifice that much time to play video games instead of that just because I love doing it with my friends. Yeah, you don't realize it's at least step out of it, I think, too. And it's funny because I didn't even realize my friends still played,

but I had this moment where pretty embarrassing, dude, I'm going to be honest, like my oldest was playing video games in, you know, a PlayStation. It has like, like I'm still friends with my friends. Yeah. And they saw that I was online and they're like going into like play the video game with my son. I'm like dude. Does that not like resonate with you right now?

Like what a loser you are. Like what the fuck? Did you play with my dad? Yeah, you played my 12 year old mead and I'm not there. And like you're talking like dude get busy with something else. Geez. I know. There's a big hell off ended though by that.

They do. Because there's a huge gaming culture. And hell of anodil by that. They do. Because there's a huge gaming culture. And there is, and I had somebody messing in. Am I a friend? My boy is a bro. I mean, I like it. It's fun, but like, dude, come on.

You're like, that's what he lives for. He goes to work and then comes home. Listen. Listen, okay. This is not always accurate lip mistest, but this sometimes is. If it's something that makes a chick not want to hang out with you and have sex with you,

it's probably not. It's probably something that makes you act like a child and not a man So if you feel embarrassed if you go out with a girl No, I'm trying to impress her and you don't want to tell her and she asked you do play video games and you lie Or you're you're thinking of our generation the generation now most girls they they that comes with the territory Like they I don't think so yes, yes, bro I don't think a woman in her mid 20s who's actually looking to find a man that she wants to say about that. I'm pretty sure that's why they did.

I don't deny that. I don't deny that they lie about it. I'm a gamer because I think that they've accepted it like that guy. She's a genius. Okay. Do you really think a woman who's ready to find a man that she's like, look, I want to find a real serious partner? Listen, this is my, what do you think she's going to say?

She goes out with a guy. This is my 27. My philosophy. I spend three hours a day playing video games. What do you think she's going to do? My philosophy on this is similar to what finally got me to kind of kick it, which was, listen, if you are okay, and by the way, this is not a shot at anybody

who works at GameStop or works at a store like that or whatever. And you are 30 years old and you're okay with your income and you and your friends do that and you're not trying to grow, you're not, and then by all means, but what got to me was I was saying these things. I was saying, I'm gonna be this, I'm gonna do this. I'm gonna create this, I'm gonna do this, I'm gonna create this.

And I believed that strongly, but then what I realized were my actions were not aligning. I was not putting the same, if I put the same, what I looked at, I was like, oh my God, if I just put the same effort into these things that I say I'm very passionate about instead of playing the video games, what see what could happen. And that if you're if you're because then you're lying to yourself But if you're like hey, I'm cool with being a guy who smokes pot every night and plays video games for four hours

And I don't want anymore for my life then who am I to judge? That that that's not the life for you listen the whole the whole like not teach their own the whole not the not judge thing I think is bullshit we We judge everything, so that's below me. At the fact, look, you're acting like a child, and that's okay, you wanna act like a child? I'm gonna tell you, if you ask me, if you say, hey, Sal, what's your opinion? I think you're acting like a child.

If you wanna live that way, I can't control you, but I sure can look at you. Well, I mean, the argument that one of these kids are gonna make or guys are gonna make to you is that, I mean, you see the money that's in it now, right? I mean, yeah, come on, bro, how many guys are wasting their time playing is that I mean you see the money that's in it now right I mean yeah Come on bro. How many guys are are wasting their playing video games are making a lot of money doing it not very many like if you're It's game designer. No, you're gonna okay. You're gonna get you're gonna get you're gonna get you're gonna

Trust me. We're gonna get some flat on this one watch because the amount of kids that I got nephews and what percentage of the people that play video game much greater than you think it's like some which bro to that's what twitch is Yeah, which is a building it ain't a bug it ain't a huge percentage. I'll say that much well No, but it's greater than it was during when we were kids. Okay, still tiny. I like there's a lot of I mean listen I'm not I'm not arguing I gave up the games real. I'm not like saying that but I'm just saying that like there's there's people that are that Passion about it that think that that's gonna be a career path or they're or they're currently making money doing it And so that's a small percentage and I get that look's gonna be a career path or they're currently making money doing it. And so that's a small percentage.

And I get that. Look, it's like people on social media. Well, I'm on social media. I know, but Sal, that's like you saying to somebody who has a passion about playing basketball and telling them to give up. No, no, no, no, no, no, not even close to the same thing. Not even close to the same thing. If you're playing basketball, you're remaining fit, that's your form of exercise.

Now if you're playing basketball all day long and you're a grown man, and your wife is like, hey, you're supposed to be home from work. And every day, you spend three hours playing basketball with your buddies, and you walk around wearing long jerseys and long shorts and whatever, and you're 45 years old. Yeah, you probably need to grow up a little bit too.

But we're talking about video games, which is through so much shit. Yeah, I know this is for sure. I have a lot of friends. I can't wait to live for video games on this episode. I know. I'm gonna do a lot of heat.

You are absolutely gonna get a ton of heat. I know, but I mean, I don't, I don't, I don't totally disagree with you at all. I think that there's, I think it's a little, it's a little more broad and open than that.

Of course. And I think to me, the argument is like what I said, like, it's an escape to for people. You know, like, I don't know, I guess everybody has kind of a vice, right? Like alcohols one thing. Like so some, some of my friends justified is like, I'm not going to the bars. So that's how I'm going to go play video.

The girls that I used to get in fights with in my like late 20s that were girlfriends that would give me a fuck about them. Like, would you rather me go into the clubs? I love your false alternative by the way This is the argument they presented I'm doing video games, but at least I'm not doing heroin. Yeah She win it Well now you got like VR it's like

Technically holy shit, all right anyway, well since we love you. You can do both of this. You can do both of this. Technically. Holy shit. All right. Anyway, well since we're on this path of talking shit, let's, yeah. By the way, I told you guys, I wasn't gonna move this morning. So, you're gonna see that. You've been on one all week.

I know. I'm pretty sure we're gonna fight somebody. I feel aggressive. Hey, I told you guys, we should have a gang fight with another, with other fitness influencers. However, I'm gonna narrow it down to biohackers on this. We'll put spikes on my maize cells. Oh, I said only biohackers,

because I feel like we could take them. I'm only biohackers. We could take people. Yeah, just you know what I mean? We could take biohackers. Everybody else out. All right, so we got a bone to pick right now. All right, no, nobody's specific to me.

Okay. But I will say this, this is annoying. I see this all the time. It's so weird to me. People who have, I guess, like a traumatizing event or something where they're really upset and they're crying, who then take the time to video themselves and post it on social media, I don't understand that. I just don't understand.

You know, that's a big pet peeve of mine. That's been something that I've had a problem with since we started. You know why? There's been a lot of mine. That's been something that I've had a problem with since we started. You know why? There's been a lot of that. It's the same example. It's the period thing. It's the like these things where people like, and you know what's crazy to me.

It's crazy to me. Well, I don't know what's what's what's what's what's what's what's crazier to me is the people that decide to do that or the actual people that get on to defend those people. And they're just like, why would you say that they're being authentic expressing themselves like, no, nothing to wait a second. Okay. And by the way, I just...

Logistically, how that all comes to be, right? Like, they have to set the camera up. Yeah. They have to like... Open the app. Open the app. Go to yours. Go to the store.

You still have a little tear ready to go. You know, for it to be powerful. And then cry to your fake friends. It's not like you were doing, like, let's say, for example, like this could happen, right? I could be doing a live and I'm talking for 10, 15 minutes and then I get to a part where I talk about my father or maybe my dog who just died

and then I get choked up and then I cry. And then I happen to have a sure, yeah, like as you're building momentum, right? But to literally, you know, video myself, like crying already or like right into it, it's just. Or even just a picture. This is me this morning. I was so sad.

It's like, you took the time to take a picture. Yeah. It's fine. So, okay, what is that, Sal? I mean, obviously it's some sort of a narcissism, right? It is. And look, I'm, here's a little self awareness. You know, what do they say?

The things that annoy the most and other people, you probably have some of yourself. For yourself. So I think I can confidently say, and I won't call, I won't, look, I'm not gonna put this on anyone else. I know that I have, if you would look at the narcissism scale,

I'm probably a little more towards narcissism than not. And I think that tends to be the case with entrepreneurs or people who put themselves in front of people. You have to have a little bit more even yourself, quite a bit. A little more, right? So maybe that's what annoys me is that that part of me that I don't like, but man, it screams sociopathic narcissists like to the extreme.

I feel like we're right. I need to show everybody how sad I am. Well, to me, it's just pageantry, right? So it's like you want to present yourself and depict yourself in a certain way. Instead of just like capturing yourself in the moment, right? It's not in the moment. You're just you're now portraying yourself how you want everybody to perceive you. Yeah. Did you did you see my post? Yes, right? Did you not see that? So funny. We're so like a bunch of sorority girls on the same cycle. Everybody was in a mood, right? That's what funny. We're so like a bunch of sorority girls on the same cycle.

Everybody was in a mood, right? I think that's what our wives say about the alpha guy. So our wives I'll talk and say, oh, I guess. So I was, so there's this thing, and again, I'm not gonna call out specific people, but there's been a handful of people that I've seen doing this where they smoke cigars in their fucking Lamborghini's or Bentley's, they're like, and I'm like oh my god it annoys you

really? You are it's like come on like that's like it's a rental and I actually posted about him like what when and why did this become a cool thing to do and people are just like oh just you know that's people trying to show how know, how much they have so much money who cares if they ruin the car? Like, I'm like, that's just ignorant. Like, there's nothing, there's nothing cool about that. Like, you literally destroy the inside of your car and then you ruin the experience for your friends

who get in the car who don't wanna smell cigarettes when they get inside, because, and by the way, like, if you smoke weed, that's different, okay? It don't stain the interior the same way. You can smoke a joint inside of the car. By the way, this is true. Yeah, you can smoke a joint inside of a hot box of car. The next day, you will not smell it.

It will smell once a car. Once a car in there, it will stain inside of there and it'll sort of smell like an ash tray. Hey, let me ask you guys a question about cigars. I have a theory. I have a theory that a small percentage of the people that post pictures and videos of themselves smoking cigars actually smoke cigars.

Like they do it cause cigars are deemed cool. It's fucking Joe Rogan's fault. Yeah. Yeah, after I, I, Arnold was the first one. I, yeah, Schwarzenegger was the first one. Well, do you remember A team and you remember like, we grew up with every, every like a badass show, there was the one guy,

Generals, like, errr. He's got the fucking cigar. I mean, I like cigar. I don't know, I like cigars too, but the reason why I brought it up is because I kind of feel like it's in a similar category here. It's this, when I go to have a cigar with you or my friends or people that I love,

I'm ready to go. I don't go, oh wait, let me go get my phone, open up Instagram and take a video of myself having my cigar right now. In my expensive car? Yeah. Yeah. Yeah, that's ridiculous.

That's dumb. Of course you'll get dumb. Yeah, that's what we bothered you. It was literally bothering me the day, because it was like the third one I'd seen in like a week or two and I'm just like, what is this? Who started this trend? I want to end this trend.

That's hilarious. Don't do that to cool cars. It's just dumb. All right, I'm going to bring us to fit. Do you want to do our second commercial first? Well, you know what I thought? What do you want? We're supposed to talk about Caldera.

And I do want to say this, Adam, today I was looking at your head. Stop it. And it was really nice looking. Because I know you rub it all over your head and face and everything. It makes you look your skin. It's really good.

Thank you. And you're beard. Thank you. Do you see the commercial that's going around? I think you. And your beard. Listen, from the caldera. Do you see the commercial that's going around? I think it's their best commercial. Is it the one with you on it? Does it really affect, because it really does feel like the beard and the hair, like it affects too.

Does it help? I don't know if you saw me before we started this. I was rubbing it all, and I rubbed it in my beard. I like that. Yeah, that's what I noticed. Yeah, it makes me feel like I'm walking. For that, though, do they? Yeah, I don't, I've never asked them if what the if it is

Supposed to be something you use and I don't know itself you know like because you're more familiar with everything It's inside of it puts it on chest there. I do I mean I know you're like the worst when it comes to anything that is Pampering or taking care of yourself. I mean being terrible. I mean, being completely honest with the audience, like, do you use, I know nobody in here uses as much. Doug uses it probably as close as possible. I use this serum.

But I don't like to admit it a lot, but. They pay us, Justin, Jesus Christ. Yeah, do you, but do you use it for a comparison? For me or no. Honestly, don't you know the lie for commercial? No, I, I, I, I use it enough to make the, just a pie. I would say probably like two, three times a week. Oh, okay.

Yes. And then you, that's it every day. Oh, you are every day. Yeah, that's a mighty, and you are too, Doug, right? It week. Oh, okay. Yes, so. That's it every day. Oh, you are every day. Yeah, that's in my day. And you are too, Doug, right? Every day. It's in my gym bag right now. Yeah.

Yeah, every morning I use it. I know it's a big difference when I don't. I like the smell of it. Well, okay, so here's what tripped me out. I actually didn't use it for a while because I have oily skin. And I'm like, I'm gonna put oil on oily skin. That's not gonna be good. It balances my skin out.

So it's less oily. Now you have dry skin, just. Yeah, yeah. And so it works for you to well every time We good any of our other places like Park City or trucking out like oh Slather myself with it all right study time here's the here's the here's the time this came from the University of Toronto. Here's the title of the study Activity snacks Following meals may help maintain muscle mass and then this is a summer

may help maintain muscle mass. And then this is a summary. Say that again, so snacks. Activity snacks. So then what does that mean? I call those trigger sessions, by the way. Activity snacks, following meals may help maintain muscle mass. So here's the summary. Interrupting prolonged sitting with periodic activity snacks

may help maintain muscle mass and quality before you do study at the University of Toronto. So what they found was, is that when people were sitting for a long time, if they got up and did something for one minute, every 30 to 60 minutes, so if you're sitting down for 10 hours, can we back up? Why are they calling these snacks? That I understand.

Because they're short, bouts of activity. Yeah, they're trying to be cute. Yeah, that's it. Just confusingly. It's just confusing. It is when you're talking about health and fitness like people are going to be. Move me, the snacks, yeah. Well, this is, I'm sorry, let's see.

No problem, no problem. Okay, so let me tell you, let me break it down. So they took people who sat for prolonged periods of time. So, you know, eight hours, six hours at a desk or whatever. And every hour or 30 minutes, they would have them get up and do about a minute or two of activity. So like, sitting and standing 15 times in their chair, doing a walk, dude, doing, you know, really easy,

not a crazy workout. It was like, and it wasn't even intense. It was a minute, it was 60 seconds of activity. What they found was that more amino acids, when they did eat, went to muscle protein synthesis. So it's stimulated, ready for this? And I remember someone saying this a long time ago when they first designed one of our first programs. Weird, I have something before that. It increased protein synthesis throughout the day.

Okay. Meaning it sent this muscle-building signal and it tilted it in favor of building muscle. Simply from doing one minute of light-moder activity every 30 to 60 minutes. That's it. There you go. And they were able to measure it. And that's why the title of this is that

it's actually a great way to help maintain muscle mass. So this is what I found with trigger sessions. When I do three trigger sessions a day, I just, it's just like, it's totally anabolic. And this may be what's happening based on that. That was my speculation when I first... Which is awesome, especially in the muscle building direction, the other part of it,

the cognitive boost from it. You'll see from Dr. Ed Thomas, I brought us up a long time ago, did, has implemented this in like Iowa schools and has had the best test scores out of like any, any state in comparison to this like one county and it's because they would get up and they would do like every, yeah, it was like every 30 minutes to outly, they would just get up for a minute and do some kind of calisthenic or with rubber bands and they would do an exercise

and then sit back down and they were all in these tilted, they had a cushion that they had underneath to kind of tilt their hips up, so they were a little more posturedly upright. So they had to be more actively engaged and they had way better result cognitively. You know what pisses me off about that? Is that we know that and that that's not something we mandated?

The shit that we mandate and we make people mandate masks instead. And that we have, we have, we have studies to support that and then you actually have people that have implemented it to support how beneficial that is for these kids. We see where we're going with childhood obesity and stuff. I mean, what the fuck? Yeah, I know. Why would we not? Why would we, and I know, like I love hearing these stories,

by the way, of teachers that are listeners of the show, and we get these emails a lot, right? For the implement, they implement so. So kudos to the teachers that are listeners of the show and we get these emails a lot, right? Well, they implement stuff like that. They implement so so kudos to the teachers that are doing that because that's amazing and awesome to hear, but why is that not like a nation-wide thing? Here's why. I want to communicate exactly what you said. I'm going to add to that.

I believe the main reason why it's not implemented is the teachers think it's too much work. It's more work. I got to remember to get the kids to do this. They don't wanna do it or whatever. Here's the feedback we've been getting from teachers. Kids pay attention more and they act out less. So it actually makes your job easier. It feels like it's more work, but in reality,

it actually makes your job a lot easier. All right, I wanna end on one of the benefits of one of our programs. I've never heard anybody express this benefit before and this is remarkable. This is, I've never heard anybody express this benefit before and this is remarkable. I've never heard anybody say this before and it's pretty crazy. So this was from a gentleman, his name is Chris, he messaged me on Twitter. This is crazy, check this out. He says, hey man, I just want to thank you guys, I truly believe that because of you guys, an elderly lady's life was saved. Okay, hold on.

I'm in a rural male carrier in Mississippi, been listening to you guys for about eight months, got into your programs and had really neglected my lower body. I never did lift it much to you guys. Anyways, so he's following an absentee ball. Anyways, this lady is a little overweight and partially disabled and she had fallen outside and couldn't get up.

Being very rural, she had been stranded outside for a couple hours and 40 degree weather. I was able to deadlift her and get her in the house and safe. I honestly believe I couldn't have done it if I had not been following your story. Is that a true story? That's his. That wasn't under YouTube for like getting a free program. That was just something. No, it was it. It was a message on Twitter. Do you? Oh, no way. Yeah, dude. So we said that is awesome. We saved max saves lives.

Is that nice? Yeah. A good guy, by the way. Before though, you officially come to that's an incredible story. Before you officially hang up though, shout out as far as the Instagram page that we saw. When we say nature's metal, nature is metal. Did you see the one the other day?

There was one just yesterday, before, a wedding. It must have been somewhere like in Alaska or something like that. And the photographers videoing the wedding and on the other side of the water is a crissly bear just ripping into a mousse. While they're filming the wedding, while they're filming the wedding. Could you imagine that?

I just feel like this page by itself needs to remind everybody that like, wild animals aren't Disney characters. Yeah, they're vicious. Also, is that an omin or something? They're getting married. I don't. I can't be.

I know, I'd work that in my favor, I'd be like, hey babe. Yeah, yeah. Later tonight, I'm gonna be the grizzly. The grizzly. The power you. Which is gonna be fun. Hey, check this out.

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Our first question is from Kelsey J. If we don't have access to dip bars, what would you suggest as an alternative to dips? I've heard bad things about bench dips, but don't know if they are true. Bench dips. Oh, is that where the bench is behind you? Yeah.

And they're saying that because the stress on the shoulder, but that's the way you coach to it, so it's not so bad. Yeah, but it's also different, right? It's a different feel. You could do weighted pushups, which is somewhat similar because it's a bit of a decline. It's hard to say that it's a complete alternative to dips, although I will say if you're doing presses, bench presses, incline presses, dumbbell presses, you're okay not doing dips.

It's a great exercise, but it's not one of those, necessarily one of those exercises where I'm like, oh my god, if you don't do them, you're totally screwed. But I do like them. And you can create your own kind of dip apparatus with two chairs or two benches or something elevated where your knees are bent. And you give yourself a bit of a range of motion. But yeah, other than that, I don't know if you guys

have any other questions. I mean, two things. One, incline, close grip, close grip. Close grip, close grip. Yes, close grip. So that's the first thing I would say, and I actually like it arguably as much as I do, just body weight dips.

And then the other thing, if you do the bench dip, so the cue, the reason why you hear it bad, things about it is that you hear people like destroying their shoulders, because the natural thing when you dip with the bench behind you is you dip away from the bench, just because you're at an angle And you go this way the cue as a coach is to keep your butt and back close to the bench as possible

So I tell my clients I want them to feel the bench. Yeah, like grays against their their back on their butt As they do with that so they stay close to that that'll take the stress Out of the shoulder or it won't be as stressful on the shoulders But yeah close grip bench press, man. I just think that that and at an incline, so you're going to get that real good deep range of motion on it and you can load it. I think that's a great exercise if you don't have the barbell dips. Yeah, but you could get to, if you don't have the bars to do dips, you could get yourself

a suspension trainer and do exercises that are similar. You know, I do like dips because it's a great body weight chest shoulder and tricep exercise. I think it's very functional. You mean, some people may argue it's even more functional in the bench press because if you're pressing yourself up, it's oftentimes picking your own body up. You don't always necessarily push things away from you at this horizontal kind of plane. Whereas with dips, you know, picking yourself up off of a chair or grabbing something

that's more functional. So suspension trainers, you could, you could, yeah, I like that suggestion of suspension trainer because really it's about like bringing those elbows in close to the body, right? And in a pressing move and also being able to stretch the chest, so you can do that too with a body weight emphasis and you can really kind of angle it so you get some intensity to it. So that would be a valid alternative I would. Yeah, plus the range of motion that you can work up to with dips is pretty awesome.

It's hard to match it with almost any other pressing movement. Like if you get really good and you get good stability, and it's takes time by the way, don't just go and do this right out the gates because you'll hurt yourself, but like you can get down in a really deep stretch with dips and it's a, you can connect to a really full range of motion. So that's one of the biggest values I would say of dips. So if you don't have dip bars, try getting some, try constructing your own or try using...

You can make some, by the way, with PVC. And there's videos out there that are pretty easy to follow DIY kind of options. Yeah, and you kind of make these, like, parallette kind of bars that they make for gymnastics. And I've made a few of them, so there's definitely that as an alternative. Next question is from Benny the Beast. How do you structure a PR day? Sets, reps, etc. We did an episode on this, right, Doug, where we talked about how to hit a PR in your deadlift. And a lot of the advice in there would be applied to pretty much any PR. But generally speaking, by the way, power lifters are the best people to look towards for advice

on this because that's what they're good at. They're going to train themselves to hitting a PR on day of competition. So essentially what you want to do is the week before you want your workouts to be easy. So you don't want to have hard workouts leading up to a PR. You want to be really rested and fresh and that alone will make you feel stronger. You want to have good nights of sleep leading up to the PR. You want to be well fed leading up to the PR. You want to be well fed leading up to the PR So if you want to try and hit a PR it's a good idea to eat in a surplus

It's going to be almost impossible to hit a PR in a deficit and then here's some kind of little strategies that make a difference But they're smaller I like to resensitize myself to stimulants leading up to the PR so that when I take the stimulant like caffeine I can sensitize myself to stimulants, leading up to the PR so that when I take the stimulant like caffeine, you know, 45 minutes before I attempt the PR, it's got like the juice behind it, like I really feel it and I feel strong. And then lastly, prime,

prime properly before going into the PR because that'll give you, at least for me, it puts me in the groove of the technique better so that I can maximize leverage and hit that number. Yeah, I like focusing too on sticking points of the lift in terms of like segmenting it out and you know, spending a little bit more time with either an isometric or, and this is basically somewhat similar to priming for that big compound lift and to be able to generate more force there throughout the week and just have that

is something I'm practicing really. Like for me, it's about like practicing the movement and all the little nuances and things that I can account for before I go into actually performing the left and so like keeping the weight light but then focusing on my grip and you know how I'm actually grabbing the bar, what's the best grip for me,

making sure that I'm tensing it to a point where, so for instance, if I'm doing like a bench press, I'm getting a little bit of flat activation by bending the bar and I'm setting myself up better. I'm just really paying attention to all those little nuances of how my body is able to kind of maintain the most optimal posture so that way my force output is at its max.

You know, that deadlift PR show we did was, I think, covered most of everything that we would give as advice. The one thing I don't know if I remember talking about or not is that I think the biggest mistake made in doing a day like this or trying to go for a PR is actually not listening to your body and still doing the PR day when you probably shouldn't. Meaning I can tell if this is a day that I should even potentially attempt it by the way my warm-up

sets go. So I have never said, oh, Friday, I'm going to go for a PR and then stay committed to it if I didn't feel it right away in the morning doing my lighter weight because I feel like you can tell. You can tell by how in the groove you are, how easy the weight is moving and how light it feels relative to when you normally do it. And to me, like those are all the signals. Like, okay, today, and if I hadn't done it, haven't tried a PR in a long time, I might go, okay, this is a day I'm going to, let's see, let's stack a little more on today and see what I can do. Because I think that if you commit to doing a PR one day and just it didn't align very well for you,

maybe you're still recovering a little bit from the last workout, maybe you didn't get the most optimal sleep that you thought you did, like where you weren't as fed as you were before. Like I won't, I won't still try and attempt a PR if I can tell the warm upsets are tough. Yeah, that's good advice because that's how you hurt yourself, right? If you get hardheaded about it and you feel like, oh, this isn't feel good

but I'm gonna do it anyway. PRs inherently come or attempting PRs as I say inherently come with a lot of risk. A PR it means personal records. So this is a wait you've never lifted before. And so the risk is much higher. Risk of injury is much higher than with any other lift. So you better feel good and ready.

And if there's, if you don't feel good and ready, then don't try for it. And by the way, if you're not sure, work your way up to it. And I do a lot of sets leading up to a PR, a lot of sets. They're not workout sets, they're test sets, and I go up, and then I go up, and I go up. I don't go like warm up, boom, jump to the PR. Right.

That wouldn't be very smart. Next question is from FABI. What map program do you recommend for bulking and cutting? All of them. Yeah. Bulking and cutting is a, this is a feature of diet, not the workout. They're not a feature of the workout.

The workout itself, you're seeking physical adaptations, so athletic performance improvements, strength, and then of course, the side effect muscle, more stamina, more endurance. Your diet will determine whether you cut or bulk. Now, that being said, I will say this, you probably want to, if you're trying to cut, you probably want to gear your workout towards building muscle during a cut because that'll minimize the muscle loss that happens with a cut that can inevitably happen, especially

if you're experienced with a cut. But besides that, like, I could bulk on maps and a bulk. I could cut on maps in a bulk. I could bulk on maps aesthetic. I could cut on maps aesthetic. I could do that with any of our programs. It's really about your diet, whether or not you're eating a surplus or a deficit. Yeah, I picked that because it is a common question.

People kind of want to know what's the best pairing with that. I mean, there are situations where say, maps power lift, for instance, like, I probably wouldn't be on a cut doing that just because the program is kind of driven towards, like, how you're increasing your strength and how we can kind of deliberately measure that and we're using percentages and it's very numerical in that sense. So, but all the rest of them, I mean, it's pretty fair game. Plus, to the point you're making a muscle preservation being the one focus in a deficit,

I never really thought of it in that regard when I was in athletics and kind of going through and having to maintain a certain weight. I wish I would have thought of it like that instead of just focusing more on, you know, the overall calorie burn and going in that direction. A lot more beneficial if you're trying to build up your physique and maintain muscle mass to be in a cut and have your program reflect that. Yeah, I think we get this question a lot because people want to hear the science and what it says in regards to what is more advantageous in a cut.

What type of training with a cut is more advantageous? What type of training is more advantageous for a bulk? And then how does that line up with our programs? And so I think that's why we get it all the time. But the truth is that the difference between those is so slim That the thing that matters most is the psychological mindset So what I encourage people that asked this question is to do both Meaning run maps and a ball of one time and run it in primarily in a cut run maps and a ball of one time and run it in a bulk

Pay attention to how you feel in each one of the phases and compare it to the opposite. So, and then let that be the driver of how you utilize that program, whether you use it in a cut or not, because there's advantages and benefits on both sides of the argument for running in a bulk in a cut or a bulk. And so, and I also think that a lot of this is because the marketing side of the fitness space, right?

There's so many people that are like, this is the program for getting shredded or this is the program for doing, you know, for this, like, and because we've marketed to people for so long, that way people really think that like there's, you know, a way you're supposed to eat based off of that and it's really more dependent on the individual and more so on the psychological part, less of the physiological part. Yeah, look at it this way. When you're looking at a workout program,

find a workout program that is geared towards the adaptations you're looking for. Strength, mobility, stamina, endurance, and then adjust your diet according to whether or not you want a burn body fat or a gain. And that'll lead you better than trying to pick the best workout for bulking or the best workout for cutting.

Now, I know we're being very general here. Like, obviously, the program that builds the most muscle would be the best for bulking, but I'll argue again, the program that builds the most muscle probably are the best for cutting too, because it's going to prevent the muscle loss. So it's diet, look at diet when it comes to losing body fat or gaining weight or losing weight and look at workouts as way to improve or to aim for, you know, athletic performance types of adaptations. Next question is from C Smith 731.

What are some tips for a person new to the gym that feels social anxiety or intimidation in the weight room? Yeah, I don't have like a straight up like silver bullet answer here. I will say this because I get this right I get it. I dealt with this a lot not personally but with you know people in the gyms that I would manage and run and it was more often than not women but you would see guys sometimes too, who'd feel this way, especially going into like a weight room or something like that. Sure. And, you know, number one, nobody cares.

That don't mean that nobody cares what you're saying right now. I mean, nobody really cares about you working out in the gym. The gyms are the most supportive places you'll ever find for anybody who's trying to change their fitness, their health, or whatever. So you go in the most hardcore gym and you have zero experience and you go try and work out and you're not going to be judged if anything people are going to be very supportive and helpful.

But that might not help you. You might think that and be like, I'm still intimidated to which I say this and really the only answer is you just keep going. It's exposure like anything that gives you anxiety. I just say, I'm just gonna say, isn't that the answer for, I mean, anything, it doesn't matter.

This, to me, the fact that we're talking about, you know, having anxiety going to the gym is no different than, you have anxiety about starting a business. You have anxiety about tests. You have anxiety, public speaking, yeah. I mean, the best going to a party with people

you don't know. That's right. The best recipe for that is to own it and face it. Is to admit that this gives me anxiety. This is very difficult for me to do. And therefore, I'm going to do it. And, you know, and then when the worst case scenario happens if someone does make fun of you,

or someone, again, own it. Like, yeah, man, I'm super new to this and this gives me lots of anxiety and I'm trying to work through that. I tell you what, again, own it. Like, yeah, man, I'm super new to this and this gives me lots of anxiety and I'm trying to work through that. I tell you what, if someone says something to you, that's rude or mean and you respond with being honest that it does give you, they are going to feel like a piece of shit and I guarantee that it won't happen again. It won't happen in a gym though. It won't though. Yeah, it's so. It's so. It's so correct. I mean, I hate to say it won't or it's impossible because anything is possible and there's there is a least likely place to get criticized

I agree for trying as a giant. I totally agree. So I mean, I think that you're it's a it's one of those fears that you have but I it's It's one of those ones that if you if you actually go after it you'll be pleasantly surprised at the response you end up getting You have to go in with like no questions, a dumb question at that point and just kind of own that. In fact, I would say like two to get over some of that, just try and find somebody to just ask them a question like how, what do they do in here? What's worked the best for them? You know, and just like trying like connect with somebody else.

So that way, you feel like you're starting to kind of make strides towards being involved and looking at it more as a community and less of like a foreign place where you're this outsider. So however you can do that and like, you know, this is coming from the person that's like the least likely to want to go out and just, hey, like have small talk with people. That was a struggle for me starting my entire career. But it just took those steps.

Like one step, I'm gonna say hi to the front desk and I'm excited to be here, whatever. You know, whatever that is, you open yourself up to having conversations with people, you become more involved with the community. It feels less foreign and then you enjoy it. Now, again, my experience with this is, it doesn't tend to last very long.

Like if you go to the gym two or three days a week, you're probably going to feel some anxiety for about the first month or two and then it kind of goes away because you've been going every single week and you'll have your routine and you'll know where you're going and what you're doing. That being said, if it feels debilitating, if your anxiety or fear of going into the gym is really preventing you from improving your health, one of the best investments you can make is hiring a trainer by far. Now you have a guide and they're walking you through and they're taking you through and they're

showing you what to do and you're learning through that process. And you're hanging out with the most popular people in the gym. And you're hanging out with the authorities in the gym the gym and your grueless You're hanging out with the authorities in the gym right those are the authorities in the gym the high ones to and listen I mean, I don't know how many times did you guys get clients who hired you because they were scared they were intimidated by Yeah, I think it's actually I think it's pretty common I also think that this is a big reason why CrossFit did so good because they did a very good job of Building community and making people the. The welcoming community was there. Yeah, yeah.

I mean, but you made a really good point. I mean, it's like you go into a new school and you just, you're a supposed person. Yeah, you are, you don't wanna just go there, work out in my drill business, never talk, but I mean, you want to have a place that you feel like home and a community. And maybe that is how you decide the gym that you choose to.

And most places, unless you're somewhere super rural, there's multiple gyms in your area and find the one that feels the most welcoming. And that you'll walk in in the front desk person, smiles and greets you, or maybe someone who works there says hi to you, or a member greets you. I mean, I think that stuff matters

when it comes to being consistent and enjoying the process. But I think approaching it as like you are wanting to join this community. So don't be afraid to say that. I experienced, and I never experienced this in a, in a weight room because I had been working out as a kid on my own for a few years in the backyard and just obsessed over reading. So I felt like, as soon as I walked in, I felt home at home, but I did experience this as an adult taking yoga. I actually took yoga for probably about six months, and I remember I walked in and I couldn't have felt

more out of place, like I was like a muscle, you know, muscle bound dude or whatever, and it was all these, you know, kind of posh, you know, middle-aged women and their, their Lulule-lemon stuff. I'm the only dude in there, or maybe one other guy in there. And I'd the looks, like a lot of people were looking at me,

like, who's this guy? Why is he here? Like whatever. And I'll never forget, it was probably this first or second class. And this was a wonderful reflection on how not to run a class, or how not to make people feel welcome. I was trying to do the poses. I'm totally new to this and I'm owning it.

Like, I don't know what I'm doing. I'm trying. I'm doing what I can. I'm struggling and sweating. And the instructor, I'm trying to do a position and she giggles and she goes, oh, that's, no, no, you don't do it that way and she walks over. And I'm thinking to my head like, bitch,

you just fucking laugh at me in front of the whole class. You know, but I look, I'm a confident person so I'm like, whatever. But I remember thinking to myself like, man, if you were a trainer in my gym, I'd your ass for doing that like to make to make someone feel that way Yeah, or to try to make someone feel that way Well, that's why I don't think it's safe for us to say that like it's impossible that this person could have not have an experience Oh, I'm gonna say something right now. I'm gonna tell you some right now. I'm gonna here we go since we're pissing people off in this episode

I'm gonna say something right now hard-core Weight rooms are the most accepting fitness places in the world, far more accepting than yoga studios and in Pilates studios and in Robys classes and any other fitness, anything. Oh yeah, I would. They are the most accepting places and anybody who's been into any of those

or multiple of those will tell you this. Yeah, I know, though. So I've been to know. Those are way more click-for-cent. 100% I remember the first time I actually went into one, I'll never forget it was funny, because I didn't know this was even a thing It's my first yoga class that I took in and I got there really early right when make sure it was there early So I didn't miss anything or whatever and

I roll my mat out where I'm gonna be and so that and then the ladies start to come in and someone walks up like the couple A's are looking at me all the kind of crazy and at first something the same thing all they're looking because I'm the the buff dude right and they're like Is that your mat? I I'm like, yeah, and they're like, uh, yeah, that's a Suzy spot. And I'm like, oh, they already had their spot. Oh, yeah. Like they have like, when they said it to you like that, oh, yeah, it was like, that ain't your spot. Like that's, and so they like the, there's people that come there so, so regular that they have their spots inside of an open gym course, where they go every single time. I thought that was really interesting.

It was funny. I didn't even know that was a thing. I was just going to ask, like, what the move is, because, like, are you the creep that's in the back? Like, you know, waiting for the downward dog, are you the front? You know, like, I took the front. I actually took the front, right?

Because I wanted to learn, right? And one of my trainers was the yoga instructor at the time And so I was taking the class, but yeah, that's right. You were trying to be a yoga instructor Yeah, I will say this though. I will so sad that it didn't turn out hey to the defense though I will say this I've also been to yoga classes that were really exemplified What the whole thing with yoga was which is this is your own practice taking at your own pace It's a great practice what the whole thing with yoga was, which is, this is your own practice, take it at your own pace. It's a great practice. I mean, just like anything else,

it can be pretentious if the culture is like. You know what I think it is? I think it's because you're a big dude and people maybe think like, oh, I can make him feel stupid because he's a big guy and he can take it. I don't know. Oh, I think it's more of that.

Because I've seen, if you're most people that are hardcore into yoga are the they they view They muscle-bound meatheads as the opposite of what they want you guys said that about cross But I had the exact opposite experience like so there a bunch of dicks like I like going in there It's like if you didn't know like the specific move or if you didn't know it was on the board to do, like, to Bitcoin. And they wouldn't even help you and they would just like mock you. Oh, interesting.

Yeah, so that really turned me off. And to begin with, I was just there supporting a friend because he was like starting his own kind of club. Do you think that any of that had to do with your attitude going into it already? Like you were like, fuck this place? I mean, no. I was trying to hide that trust me.

And like I was like already. I mean, I'm making you a little inside about yourself. There's stupid socks. You're trying to hide something the way you really feel. You don't do a very good job of hiding how you really feel inside. You have a resting bit face. Nobody said hi. Yes, you do, bro. Anybody we've ever done shit with that you and you don't like you do a very much on the fake Authentic well you know it then The most authentic person you know that's my read on that as you walked in the crossfit already like fuck this Okay, you know, I'll take that but also like oh, they're're so nice. And you know, that was not my experience at all.

Well, the other thing too is if you're quiet, you're not if you're being dickish, if you're just quiet, like you look like a big angry dude. So that's probably what they're thinking, right? Even if you're not being that. I've got that, you know, even from clients that were like intimidated to ask me questions or like before they were my client, like they're like,

I didn't know if I could, because just the way that I, yeah, my resting bitch face, well, I'm so attracted to you, so that's always nice to support you. It's hard to approach people that are like, you're a bad pit of bitch. Yeah, Irony, is he such a kind?

I'm gonna come to your defense. You're like, you're such a, no, you are, fucking no. You act like it. You're like the kindest person. That's the truth. Anyway, look, if you like my pump, head over to mypumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal.

You can also find all of us on social media. So Justin is on Instagram at my pump Justin. Adam is on Instagram at my pump Adam and you can find me on Twitter at my pump cell. Thank you for listening to My Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballac,

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