Mind Pump: Raw Fitness Truth - 1978: Good Mornings Vs. Romanian Deadlifts, the Truth About Soreness as an Indicator of Workout Effectiveness, the Effectiveness of Unilateral Training for Overcoming Aches & Pains & More

Episode Date: December 30, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post. Mind Pump Fit Tip: The two MOST important things to focus on when you make goals are HOW you make those goals and WHY you make those goals. (2:29) Get your Journeyman shirt today! (12:57) Gymnastics, for kids, is the best! (14:21) Kreatures of Habit’s special Mind Pump hook-up! (23:25) The Andrews’ Scotland/Iceland trip. (24:30) The most difficult languages to learn. (31:41) Nature does NOT care. (38:41) Dad rules. (42:20) This is a clear example of a lazy employee. (43:31) #Quah question #1 - Is there a specific benefit to good mornings vs Romanian Deadlifts? (52:22) #Quah question #2 - I used to get pretty sore the day after a workout, but now I hardly feel anything. I am practicing progressive overload and I think my strength is going up. Am I not pushing myself enough? (56:37) #Quah question #3 - Is unilateral training for a period of time an ideal way to fix any aches that come from lifting? (59:37) #Quah question #4 - What is the best way to capitalize on a big day of eating, lift the same day prior to the meal or the next morning after the meal? (1:05:13) Related Links/Products Mentioned Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 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!) Start at the End Mind Pump Store Mind Pump #952: Chad Wesley Smith Of Juggernaut Training Systems Icelandic rated among the most difficult languages to learn for English speakers Sylbo, The Last Speakers of the Lost Whistling Language | TIME Volcano burn survivor removes face mask for first time: ‘A real fighter’ Watch The Volcano: Rescue from Whakaari | Netflix Official Site Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Build Your Hamstrings- How to Properly do Good Mornings GROW Your GLUTES with a SINGLE LEG DEADLIFT! Sore muscles…what does it mean? – Mind Pump Blog MAPS Fitness Prime Pro MAPS Symmetry Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Rob Dyrdek (@robdyrdek) Instagram   Chad Wesley Smith (@chadwesleysmith) Instagram Mike Salemi (@mike.salemi) Instagram Jo Koy (@jokoy) 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 45 minute introductory conversation. We talked about fitness, studies, science, our families, and much more. By the way, you could check the show notes for timestamps if you want to fast forward to

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The New Year is almost here. Lots of people make goals when the New Year comes. Check this out. This is extremely important. The most important things to focus on when you make goals is number one, how you make those goals, and then number two, why you make those goals? If those two things are done the right way, your odds of sticking to your goals are very high. If you mess those up, forget it, you'll be like everybody else,

and you'll fail at over 90% of the time. All right, let's talk about first the how, and then let's talk about the why. So let's start with the how, right? We's talk about first the how, and then let's talk about the why. So let's start with the how, right? We always talk about making small goals, but I don't think people realize exactly what that means. Like, what do you mean by small goals? Like, what does that, what does that look like? So I think it's okay to have a huge goal. Like, for example, losing 100 pounds a huge goal. Like for example, losing a hundred pounds is a huge goal. But I think it's important that when you set off towards that goal, you set really small, easy, obtainable goals. Yes. That's it.

That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it. That's it.

That's it. That's it. That's it. That's it. That's it. That's it. That's thinking about the hundred pounds I need to lose. Every single day, every single week, every single month. I think it's smarter to be like, hey, this week, I know the main goal is to lose 100, but this week what I'm gonna do is commit to no days of eating out. I'm gonna have a perfect week of just making my meals

and eating the whole foods that I have. And then I'm gonna go for three walks. Like that's my goal. Yes. Yes, the behaviors. I like stressing the behaviors, and I like to ask myself this, right? I will train or coach people to ask themselves this, what's one change I can make now that's realistic forever?

And that's where you start. So there's no wrong answer. And the reason why I say forever is because here's the challenge with making new years resolutions is that we tend to make them in this really motivated kind of state of mind. So it's like, oh my God, that's it, especially after holidays, right? I ate a bunch of food. I drank all this alcohol. I didn't even work out for the whole month of December or maybe I haven't worked out for

the whole year. Like that's it. New year. I'm starting all over. Let me set these goals. And then we're like super ambitious and super motivated. And we set these goals that are unrealistic when the motivation fades away.

So it's important to say, what is something I can do now that I know is realistic forever? And then that's where you start. And then Adam, you mentioned behaviors. I love that. I think that's the best. So instead of saying,

you know, this month I want to lose four pounds, I'll say, okay, for this month, my goal is to see if I can only drink water and no other fluids, no sodas, no juices, just water for this month or this week. And then the next time, when that, once that becomes something that's consistent, then the next goal can be, okay, I'm going to make sure I don't eat past six p.m. because I have a tendency to eat past six p.m. and when I do it tends to be these bad foods or whatever. I'm throwing stuff out there. There really is no wrong answer here, but how you make those goals is so, so, so important.

Now, I was considering how to answer this because in the notes, it said, like, start at the end. And so I didn't know how you were gonna kind of tile that together. But for me, I was thinking about that. Like there's no reason to necessarily throw out this goal that you have in terms of becoming more healthy and maybe trying to get to a place where you feel like my desired outcome is that I'm gonna lose some weight.

And my desired outcome is that I am gonna get more muscular and I'm gonna look better, whatever it And my desired outcome is that I am going to get more muscular and I'm going to look better. Whatever it is, there's initially drawing you in, but I'm not going to put a timeline on that necessarily like I would like you to think if I'm going into a, like a new year resolution, like I'm going to give myself this rigid timeline. I just think that people completely overestimate what it takes to get there for one and then also like these little goals in between To focus on that specifically is gonna move you so much closer to that desired outcome

Then to you know rigidly sort of put a timeline behind it and allow for You to sort of move and be flexible on your way to get there. Yeah, well There's a there's a I don't know what it's called, but there's a psychological phenomenon where the further away the date is, the more lofty and the goal is, or the more somebody overestimates their ability. So like if you say someone,

do you think you could make a million dollars in 15 years? Like, oh yeah, yeah, I could totally do that, right? But if I break that down into chunks and say, do you think you can make a hundred grand by the end of Oh yeah, yeah, I could totally do that, right? But if I break that down into chunks and say, do you think you can make a hundred grand by the end of this month? No way, that's good. Or do you think you could do this by today? Then people tend to be more realistic.

So breaking it up into small, and really these are just the steps. Like if I'm gonna travel from point A to point B, there's steps that go along the way. Now the second part of this is the why. This is really important. If the why is from a negative place, the odds that you'll succeed are low.

If the Y is from a positive place, the odds that you'll succeed are much higher. So here's an example. What would be a negative place? I wanna lose 30 pounds. Because I'm fat. Because I'm ugly. I'm disgusting.

I'm fat, right. I'm not attractive, right? What would be a positive place? I want to lose 30 pounds because I really want to be able to pay my kids more outside and I like to spend time with them. Or I want to lose 30 pounds because, you know what? I deserve to be healthy, like I should definitely take care of myself, right?

When it comes from a positive place, your what you do to get there, feels good versus when it's from a bad place, everything you feel, everything feels like a punishment. Like if I'm losing 30 pounds because I feel gross and unattractive, well then eating in a way to do so feels restrictive. Workouts feel like punishment. I'm punishing myself because I'm unattractive. If I'm working out from a good place, like,

look, I need to, I think I should be taking care of. I deserve to be taking care of. Now workouts become self-care, diet becomes nourishment. And this is so important for long-term success. Very, very important. The reason why people get confused is because negative emotions are very powerful, short-term motivators.

So you can definitely motivate the hell out of yourself for a short period of time by beating yourself up and focusing on this negative and making yourself feel like crap, but it ain't gonna last forever because nobody wants to feel like shit forever. At some point what ends up happening is you end up telling yourself, you know what? I just wanna enjoy my life.

You're like, oh, I just wanna enjoy life, like this sucks, but why is this sucks about? Because you view it as a punishment. Because you view it as restriction. Well, it's easy to say, just reframe it, you know, but really, it takes work in that positive association each time, you know, you're going into these workouts to find something of benefit from it

and to find and notice things outside of the fact of your initial goal of weight loss or muscle gain, whatever it is, I feel energetic, I feel like my sleep is being affected in a positive way. There's always going to be something that you can kind of look towards and associate with the work as opposed to just making it always a punishment. It's just a hard thing to keep up to just keep showing up when you're just beating yourself up about it.

You know, it's funny, Justin, the start at the end or notes that I had up there like three days ago that Doug put next to me. It's just something else. It's not the real one. It's not the real one. It's not the real one. It's not the real one. Although, I was you're doing the thing. It's nothing to do.

Although, I was like, where's something with this? Here's where I'm gonna save you right here. That I think it's actually a reference from I believe Rob Deardick, who was referencing a book called Start at the End. And the point of that and of bringing it up was that it was actually related to business. And when you start a business that a lot of people, you know,

I want to get become a trainer or I want to be this, do that start this, this business. And they don't, they don't actually think about what their end goal of what it would look like. If they got everything they wanted, they kind of make it up along the way or they get to a place where they hit this hard plateau because they can't scale beyond because they didn't foresee those steps in order to lead to that in. But it's very similar to you setting this goal back to the hundred pounds is the end

desire. Okay, I know that. But then now that I know that that's the end goal, I'm not going to focus on that. I'm going to start right here right in front of me, which is getting going, building the business and set small goals, but knowing that that's where I'm not gonna focus on that. I'm gonna start right here right in front of me, which is getting going, building the business, and set small goals, but knowing that that's where I'm heading. Right, so, and a lot of people don't start their business that way. So that's why the note was in there to do that.

But it does align with kind of the conversation. It's funny to me because a lot of people feel and think this way. And in fact, I've had people ask me this time and time again, well, they'll say, okay, once I get in shape Once I lose weight Then what happens if I stop if you guys heard that before from people which now the answer seems obvious But I know why they're asking me because they're like this sucks so bad that I wanted to end at some point when I'm done What's gonna happen right so you have to start this and do this in a positive way in a way that you can not just tolerate but something yet you enjoy.

Otherwise, you are 100% screwed. You're going to 100% fail. So let me paint the picture again. If you go to, imagine right now, if you're listening to this or watching this, right? Imagine right now you're going to the gym because you feel disgusted about your body. What does your workout look like?

What does it feel like? What kind of intensity are you gonna apply? Now stretch that out over the next month, two months, year, three years, five years forever, okay? Now let's paint a different scenario. You go to the gym and you're like, oh man, I need to, I wanna take care of myself. I wanna take care of myself right now.

What does the workout look like? What does the intensity look like? What does the intensity look like? Now stretch that out. Which one of those is a great experience? Which one of those feels like punishment? Which one of those feels like, this is a treat and this is something I get to do, not something I have to do.

Which one is sustainable, okay? So how you make your goals and why you make your goals is so important and do not make this cardinal Mistake this is the biggest mistake people make is they say I'll figure it out after I get there Oh, once I lose the 30 pounds and I'll figure it out. No, you'll get it back 100% of time the man who loves walking I got you beat me do it It's the journey man. Hey, why is portan? Yeah have dude. Is that I'm proud about me? I'm so proud of you That's so great. Yeah, you like that. Are do we sell those we do we do really? Yeah, we do we have this one and we have your

Really this point that's why it's South 360. Yeah, I mean I would have picked probably Yeah, yeah, I mean, I would have picked a problem. I have a shirt, 363. Yeah, yeah, yeah. We got both. I know. And you're wearing it. I am rocking it. I'm proud of you, bro. That's so nice.

Yeah, I'm super proud of you. Super viral. Dude, you're up there with Kobe. Oh my god. And I mean, some of the greats. You know how annoyed my kids are, by the way, because they're friends. Kids are obviously they're young, right?

So 17 and 13, my older kids. And that demographic, we don't have a ton of people in that age demographic that listen to us. Mark Cuban. But that age demographic loves TikTok. So now my kids have their friends constantly bringing them like TikTok clips where people post all kinds of stuff with that quote.

Yeah. And they're like, even my daughter rolls right over time. My dad's going, my favorite was the one that I sent you guys. The tile guy? Yeah. Yeah, so it's like a guy dude, tile ironing shirts.

Or maybe he's just like, this is gone too far. Like you're just doing mundane things. Yeah. It's got sales audio in the bathroom. About this motivational. Yeah, this motivational. Hey, speaking of kids, I saw your video you posted up this last week.

Your boys, dude, have you seen the boys? Oh, yeah. You were telling me about that. Yeah, you got to pull it up or send it to Doug. So he can show these guys. Yeah, man, so they're like serious backflip it and stuff. Oh, dude, I mean, it's an everyday thing. Like at this point, they alternate throughout the week.

So they're- Oh, wow, I'm watching one right now. Getting really competitive with this gymnastics and their skills are really starting to kind of... Well, that's no joke. Taken places. That is no joke.

Yeah, like ever at one point, he can only do like one backhand spring. And then I swear, it felt like overnight for me because obviously I'm not at every practice and like watching him kind of develop this. But I mean, he can go like, and it stopped, and I put that there because like, his gym's a little small to host these competitions

and the ones that they normally do, like huge, like in Vegas and, you know, these other big, huge gyms that he could do so many of them now in a row, like, it just tripped me out. So it's fun, man. It's fun to see how far they've already progressed at their levels and ever just skipped up like two levels. Higher.

Yeah, just recently. So how to explain how that works. You're saying levels, like obviously in like, you know, judo or in jitsu, there's belts and stuff. So yeah, specific moves, you have to be able to move up. So they have to acknowledge whatever level they are before they actually go to compete. And it's different moves like that are more difficult.

And so they kind of rate those moves and then routines that they kind of build upon. So for instance, with the trampoline, there's like a couple of these kind of front back flips and then like bronnies, you kind of flip sideways. And then there's this one where it's like a ball up where he back flips and then like bronnies, you flip sideways and then there's this one where it's like a ball up where he goes down and this is the one that Everett just skipped a level because he's able to do it now

where he has to basically flip down on his back and then bounce up off the trampoline on his back and then flip out of it and then keep going. And so it's just like the level of difficulty increases substantially. And I'll have to post, I have another video I didn't post of one of the kids that's like mentors, all of them, who just recently went to somewhere,

like this Eastern block country, I forget, but competed for Team USA and got bronze. Oh, wow. And he's sick, dude. Like, he could go, he jumps. When he just, he gets started jumping to get momentum, he touches the ceiling. And it's like, it's, I mean.

Can I just, can I just say it? It freaks me out how high he goes. Now, coaches and fitness experts know this, but I think this is still, I don't know, somewhat of a secret that gymnastics has got to be for kids, one of the best to get your kids to develop just body awareness and kinesthetic ability. It's gotta be one of the best.

Like what I mean by that is if they learn skills in gymnastics at a young age, that'll translate into improved sports performance. That's because the board. Yeah, because body control is the foundation to every sport. Yep, I don't care what you play, that having good body control translates to everything

on the field, in the water, on the ice. By the way, did you know there was always build on that? I gotta find it. There was a study they just published that showed, and this is important when you're a kid, that young kids who played multiple sports, and we've talked about this before, I forgot who we had the podcast.

Chad, for his last name. Yeah. Young kids that played multiple sports, versus kids that just specialize in one sport. When they get older and then they play the same sport. So let's say this kid over here or these kids over here only specialize in football. Since I like I'm just going to play football. And this kid over here, these kids over here do football, baseball, gymnastics,

tack one down. Okay. Then when they get older, let's say they're all focused on football now. The kids that did all the sports when they were younger do better at the football than the one who just focused on football. Because their ability to adapt to different variables is way higher than the ones that specialize. And it's because of the age when you're young,

you're nearly valuable. Yeah, your neuroplasticity of the brain is so crazy that at that point, developing general skills has crazy payback. That's actually one of the episodes I refer out more than any almost in the other episode. Yeah, yeah. Any time I have somebody that has a kid that's in sport, so I almost always that because if you, I don't know if you're

recall, but he actually broke it down from like the GPB. You're your first, yeah, your first year of, of playing any sport all the way into college on the ideal amount of rotation of other sports. I don't know if you remember that or not, but it was like, you would say, and I wanna say it's like, like the perfect world, like four different sports a year, leading all the way up to like high school

and then high school you go down to two and then you. And then you get two and then not to college. Do you specialize to one? Exactly. So yeah, that's kind of the planet and two. I talked about this a bit like Mike Selimmy started a podcast. He agreed you guys I finally got to interview with him did a great job, but we talked a lot about this. I forgot of like of course like he grew up doing gymnastics first in Selemi. Yeah, and of course you

know and it's like examples I think even our other example that guy makes no sense now makes sense a little bit right So anyway, yeah, so that what that kind of put in perspective for me. I'm like, oh man It's a little bit of like Like I wish I would have grew up starting there as that base for me and originally I'm like You know like just because I'm unfamiliar with it as much was kind of like jab and add it in this that but I'm so I'm so glad that so we're all the sports you play growing up as a kid Where you actually played that obviously you played football played you say soccer. I played basketball I played baseball and then it wasn't tell

High school that I my freshman year played football, and then I did football, basketball, baseball, and then I did rugby. And then I played college football, then I played college football, rugby, and then just college football. And then Adam, you were soccer a lot. Soccer for seven years, and then basketball when I got into junior high. So basketball was junior high through high school. Then I played organized.

I mean, I played every sport growing up, probably like Justin. Yeah, yeah. I mean, I think we, I think we damn near did everything. I was like, I played lots of baseball and pick up baseball and stuff like that. But no, we're hockey. I did. I did. I did.

Yeah. Of course. Yeah. We did. Even ice because I lived in Colorado for a while. So we did ice hockey. Do roller blades were the thing back in the day. Yeah, of course, yeah. Even ice, because I lived in Colorado for a while, so we did ice hockey. Two roller blades were the thing back in the day. They were, they were.

They were huge. But yeah, soccer was the only thing organized, and basketball was the only thing organized that I played. And I wish I would have done a lot more. I only did martial arts organized. I played with my friends, but I only, I did judo as a kid, and then Brazilian Jiu-Jitsu, and then I lifted weights at 14, but I played almost at two. That's next. I really want to I did judo as a kid and then Brazilian Jiu-Jitsu and then I lifted weights

at 14, but I say that's next. I really want to make his. I mean, just wait till, because I know the boys are also skiing and stuff like that, the way gymnastics, I really wish I would have done gymnastics because how much I got into snowboarding and wakeboarding. I loved snowboarding and wakeboarding through all through high school, adulthood. And if that, you want to talk about body control and so what that means. Imagine if you did those jumps

and you had that familiarity and spinning. That's the hardest part about. Like once you get to a level of like, it's both snowboarding and wakeboarding where you have really good control riding. The tricks is having that spatial awareness when you're flipping in the air and spinning and like, man, the learning curve on that have just like fallen and crashing over and over

because you're not comfortable spinning or going upside down and then coming down, it's like it's so hard, it's crazy the little things that you do that his kids are already figuring out of like not closing your eyes and seeing the ground and staying straight and control. I didn't have that foundation, so I'm like crashing, crashing, crashing, learning the hard way, you know, trying all those tricks.

You know what else is a super, super valuable two for kids? Have you guys ever watched, like, kids that wrestle? Like at a really young age and they grow up wrestling? That's great for them. Oh my God. The way that they move their bodies and their just their agility and flexibility. Well, when they really throttle down, when to kind of relax your way through things,

like it teaches you so much more than you realize. And at a young age, before boys and girls, before the size difference makes a difference, when they're young, I mean, the boys and girls wrestle each other. Because to a certain point, boys and girls are kind of the same, so I don't know. And it's really cool to see these little girls

like beating the crowd, these boys or whatever, out wrestling on this stuff, it's really, really cool. Yeah, they're usually a little more mature. You know, so they got like smarter moves and stuff. And then, you know, kind of. We'll see how working on my two young guys out. No, the two young guys, let's see if you guys like, some of this stuff, I would love to see that.

Hey, one of the partners we have to mention today is Creatures of Habit. Did you see that they do it a subscription? I think they're doing the subscription specifically for our audience. Is that correct, Doug? Well, that's convenient. I'm not sure. But we do have a page here, and I'm going to cast it up here. They have a number of different subscriptions, but one of them, you can save 44% if you subscribe. And what, it's like every 30 days, 60 days, 90 days, something like that? Yeah, so it's 28 meals. So the one that you save 44% on is 28 meals. And that comes out probably once a month. It's the most, it's the supplement that I use. Like if I put this in the category like protein powder, I guess,

you could kind of loosely put it in that category. I use this more frequently than anything. Because it's a real meal. It's a complete meal. Yeah, yeah. You know, because it's so convenient, man. Yeah, add water and I got 30 grams of protein. What is it?

30, 40 grams of carbs, nine grams of fat, something like that. Yeah. And it's basically a meal, like you're all set. I'm bringing all kinds of packets with me over to Europe because I don't know, right? You never know. I forgot. Yeah, so tell us, are you going to Scotland?

Scotland and then Iceland. So yeah, we're spending Christmas New Year's. So I get Scotland because you have, I guess lineage and from there, right? Yeah, yeah, yeah. Iceland, why Iceland? Yeah, so I wanted to take, because we loved Scotland.

Courtney and I went for our anniversary a couple years back and it's just like a magical place. And is this the whole family boys do? Yes, so the boys are coming and then her sister's actually there now. We're gonna meet with her and her friends for a bit. But the Iceland thing came about because the second half of it were like,

okay, we go through and we see all the main sites and all that. Like we were thinking of going to another country, maybe Ireland or doing that, but Iceland I just thought, I don't know, it was on this, we looked it up and it saved four hours of us coming home. If we basically stopped there, spend some time and then, you know, depart from there. And I was like, I've always wanted to go there personally. I've just seen so many cool pictures. And like, I've just, everybody I've talked to that's been

is like, I know two, this is crazy place. Landscape photographers that say Iceland is their favorite place ever. Just from a landscape perspective. I've heard that from visually, like it's just the beautiful. Just supposed to be absolutely beautiful Which suits me out is the fact I know two that are photographers that's what they do is travel and take you know pictures Yeah, landscape like you say that that was that Iceland is one of their favorite place and they have a long

Lineage of strength sports, right? Yeah, yeah, they got strong and competitors power lifters Viking blood Doug. Maybe you can look this up. I know this I know this for Norway. Is it Norway or the Netherlands? I looked this up a long time ago. I had a trainer that worked for me this young lady years ago and she was from I want to say the Netherlands and she you know blonde She you know typical whatever from from that place and We were talking about like what it's like over there and she, you know, blonde, she, you know, typical whatever from that place. And we were talking about, like, what it's like over there. And she's like, oh, you would totally stand out. And I'm like, what do you mean?

She's like, well, because you're darker, complex than whatever. And I said, are they all big? Like, I feel like every time I meet someone, and she goes, oh, yeah, everybody's super tall. So I looked it up, and maybe I'm wrong, but maybe you can look this up. The average height, I think, in the Netherlands,

for a male was like 62 or 64. Like average. I mean, I was there. It was that one. Like some of the tallest women are too aren't they? Isn't it like women like average one? That was five nine or five? Yeah. I don't know. Doug, look up average height in Netherlands and then average height in Iceland. I'd be interested to see like that's wild. Yeah. How big I'll tell there. Yeah. I'm getting a 182.9 centimeters. Let me do it.

Let me do it. Calculated. Yeah. A version on it. Yeah. So we don't use the metric scale here unless it's drugs, right? Yeah. Americans don't like it.

It's six foot. So that's for man. Yeah. Six foot. And where's that? Above average. That's, I believe, in the Netherlands. So just to give people an example, the average height in the US for a man is five

nine. No, it's five 10. Is it five 10 or five nine? Pretty sure it's five. I think it's five nine. And then for a woman is five foot almost six inches. Doug, look up average height for a man in America. I'm pretty sure it's five nine. Nonetheless, that's a big difference. Yeah, when you're looking at average, how tall people, oh, that's what was. It was my my my brother law. He was making a big difference. Yeah, you're looking at average. Yeah, I'll tell people. Oh, that's what was it was my my brother law He was making a big deal about it because he went to the Netherlands and he's like bro. I felt like five nine. Yeah, five nine

He was just dwarfed by everybody. Yeah, that's another one right there down out That one down, but anyway, if I looked it up before we did the I think like 20 years ago was five ten It's a little sketch so because it's a winner. You know, I was like, I don't know, this could go like good or it could go terrible, right? There's like Gail Force Windsor right now. So, you know, hopefully Gail Force, what's that mean?

Super strong, like, let me blow you over. Where did that come from? Gail Force. G-A-I-L. G-A-L-E, I believe. Oh, G-A-L-E. Other one you-L-E, I believe. Oh, G-A-L-E. That one you're wrong. So that...

I want to say that. Mark that doubt, Doug. Yeah, you know what I'm saying. You didn't ask me. So, Gale is to refer to wins of tropical force for coastal areas. Between... What's the origin of it, though?

Of the name? Yeah, like, where were we going? Oh, that was... Like, why would you call it Gale? You didn't know about come from the old Norse word galean, which means mad frantic or be witch. Okay, there we go. That's what I'll go for. Next time you next time your girls mad at you, like, yeah, you seem a little galean right now. What does that mean? Gale force. Yeah, yeah, I don't like a lot of wind. I'm not a fan of well, I'd, and yeah, I at least I have some bit of experience

like when I was in Chicago, that was why it was so cold, dude, because you get this wind coming off of Canada and it comes down off the lake and then, dude, we'd have like 30 below windshield that would made it so cold. So that below? That's crazy.

Yeah, I was insane. I mean, I think it's I think it's really weird how different like a Minus three and Colorado will feel like compared to like a 35 degree San Francisco night windy night Yeah, like the 35 degree San Francisco, Winnie night is cold as shit I remember walking down to school in a t-shirt at minus three in Colorado Just if the sun was out because there's no wind yeah, and it's like and it's different colds Like a dry cold is different than the wet cold off of the water. It feels dramatic I like humid heat versus dry heat. Yes

So the same thing goes for the cold the dry cold does not feel as cold as like a wet breezy You have to get a down jacket like you have to get something with like feathers and all that the deal So the same thing goes for the cold, the dry cold does not feel as cold as like a wet breezy stuff. So you have to get a down jacket, like you have to get something with like feathers and all that to deal with it. And like, because they said like it's not like the wind just blows at one angle. So it's from like all sides it like comes down in and penetrates you like through your neck and like, please isn't Chicago? Is it Chicago or is it Michigan where those famous photos of cars?

Yeah, where those frozen over the and the water. It's like frozen sideways Yeah, you know for the nice and cool. They're like going really like mr. Frost just like yeah It like those are what I've seen photos of that. I'm like that would be so wild to walk out It's yeah, have you seen that Doug before I have crazy. Yeah, that's crazy Yeah, the kids in Courtney have no idea what's coming there. I am. I'm praying for them. I'm pulled their hands.

I mean, yeah, how do you pack on a trip like that? You gotta take serious love. Yeah, you gotta take big down jackets and ski pants. You have to have like long johns and like everything. So the thing is the contrast is like Scotland is more rainy kind of snowy, but it's wet and cold. And then you go from that to more of like wind and like snow. So is that acceptable attire?

Is that what, because I feel like that's what would be just bring your snow gear that you would wear snowboarding. Yeah, that's not care. That's not care like undergarments underneath it and then wear that every day. I mean, basically, you're nice,

yeah, that's kind of the move. Well, people would do that, is that something that you'd... They said it's pretty, like, most people will wear just like, snowblows, Americans over there, right? I know, right. You look like you're all, they're like, boom, with a fist down jacket, it's a bigger American flag. You did.

It's funny about that, yeah. So, so we did kind of Christmas, and so the boys got like, beanies, and like they got them all like Santa Cruz like skate surf Look it's he's got like bright orange, you know, I mean, oh, yeah, you guys are really gonna blend in you know it on foreign country Who's the tourists? What's the language they speak in Iceland? Is anybody know? Icelandic, I have no idea. Is that it?

I guess it's what it is. I heard that it's the hardest language to learn. Really? It's like Bjork. She's nice landing. I think she's from there. I think that's considered. That the hardest, it's the hardest language.

You know why? I thought English is supposed to be the hardest. No. English is not the hardest language. Okay, so Iceland is hilarious. If you just try and read off all the different cities and like towns there, it's all like consonants like no vowels at all. It's just all like, it's impossible to like pronounce dude. Hey, so you want to know why I know this?

This is some random memory. There was this guy that had this strange memory, and I don't know what his deal was, but he was weird. But he was on a show, and he could learn languages in a very short period of time. And so the TV host challenged him to learn Icelandic and I think it was like two days. And then he got on the show and he spoke it. Because that's apparently the hardest language.

Two days. So it's a category four language in terms of difficulty, which is harder than French, but easier than learning Chinese. Oh, Chinese one, hardest ones. I tell you guys, Jessica, try to take Chinese lessons. Show, hey, let's see a ranking. I'm just curious, like, what are the consequences?

You can find the whole ranking, Doug. That's a crazy attempt. Do you want to know what the most obscure language is? Well, I just want to see what the ones are hardest to learn. I think English is up there, actually, because of clicking noises. We have so much slang in our language that I think that makes it one of the more difficult ones

for people to learn, I believe. So the category five languages. Is the hardest? Are the hardest Arabic, Cantonese, Mandarin, both Chinese, right? Japanese and Korean. Wow, you're good. Yeah, I'm winning. Wow, it's such a badass. So, you know, did you know that there's a language that exists? It's the least spoken language in the world I think. That's a language of whistling. You get to send you that, yeah. Just any of that, people whistle to each other. To talk?

That's the language. A big way. Yes it is. Yes, because apparently it's like a mountainous region. Yeah, that was the way to project. Yeah, and they'll say, they'll, and the guy way over there, and that's how they talk to each other. Yeah.

With whistles. I want to see this. Well, the whole goudling thing was all part of that to you, right? It's called Silbo Gomerra. It has between two and four vowels, between four and ten consonants. The language is whistled form of a dialect of Canarian Spanish. What? Yeah. So what? So yeah, so it replaces each vowel or consonant with a whistling sound. So when I was, so you know what's interesting? I wanna see that.

Oh, that's why. That sounds funny. That's a trip. So they're, oh yeah, see? That's, I, there was like a documentary or something. We must have both seen it just in. Yeah, yeah, at the same time. Probably.

Yeah, they have to use their, they do the kind of whistling where you can really make a loud loud high pitch noise Never been able to do that. Yeah, never been so I know that does that where you roll your tongue Yeah, you have to use your hands to like So I know I know how to speak well Sicilian is a dialect, but that's a dying language like people don't speak it anymore Oh really? No, it's it when Italy unified or whatever the official dialect

was the Roman dialect, which is what's I think Rome, which is considered the official that's now official Italian and you all public schools, everything could only teach in what is now considered Italian, but Italy had lots of dialects like like tons of every region had its own dialect, and very, very few people speak it. So when I go... And how far off are they from there? Oh, bro. Sicilian, and by the way, there's Sicilian, but then there's different flavors of the dialect and Sicilian. Got that nasty. So upset. Yeah, Paul and Matano.

Sure, which is not much different than you saying in the US. Listen to someone who talks from New York, the South, or it's not just an accent. It's way more than that. It's not just how you pronounce words. It's also words that don't exist in other dialects, like completely different words. So you have color,

brezzy, you don't think that's the same one the way we add, like Southern people add certain slang terms No, so accent is different than dialects to see you. I'm accent and then they add words. There's a few Yeah, a few different words. It's not you can understand them for the most part. It's not considered a dialect So it's not like that at all. It's not like that at all. I mean there's like Isolated pockets of different languages essentially. Yeah, yeah, and I know you know this because in I mean living in Japan, living in China, they also have dialects. Right. Absolutely. And in fact, I think Japan has not

been that long. They've had a standardized language. Yeah. It was again because it's mountainous area. And people lived in travel. People that are travel. They didn't travel. Have you ever heard the Joe Koi stand up where he does the dialects really good. Oh, he does those so he does a little skit where he does well If you live in Japanese Chinese Vietnamese. Oh, it's so good But yeah, if you listen to like Sicilian dialect versus Melanazi which is like a dialect from Milan. They sound like completely different languages totally different Wow, okay, so back to my original quote so then when can Sicilian people understand someone who's speaking in regular Italian, or you would understand?

Well, no, everybody speaks now a standardized Italian. No, but I mean like, okay, would you, can you understand Italian? So I grew up as a kid speaking Sicilian. Right. And I can understand Italian, but not nearly as well as I can understand Sicilian. And so it's kind of hard for me.

I can't really speak a tie-in back. Okay, well explain like how hard is it for you? Like you really like, you don't pick up every word even? I can't watch a tie-in TV and understand everything. Oh, okay. Yeah, not at all. Okay, so like you can pick out certain words and maybe piece together with or trying to ask.

Like if I was asking you repeating the same thing over, you'd probably be able to figure it out. But if I was, but I was going back and forth, you would get lost in the conversation. Wow, that's wild, it's that different. It's very different. In fact, when I went to Sicily as a kid, and I spoke Sicilian, the kids made fun of me.

And said, oh, you talk like my grandmother. Like, what are you saying? That's what, you know, because the kids didn't speak it. They all spoke Italian. So, and even now, when my aunts and uncles, when I speak to them, they'll go back to Sicilian because they know that that's, you know, kind of what I understand and I don't understand.

But it's a language. They're trying to revive it, but I mean, nobody speaks it anymore. Unless you're like buying like produce and stuff like that in the streets, I get to speak. They still will speak. Some of them. Well, I just walked something the other day.

I was thought of you Adam because of your, your burn recently on your hand. Oh yeah. Yeah. So that was all like steam driven. Right. Yeah. Yeah. So dude, there was this this documentary was as white island, I believe, is this island off of New Zealand or Australia. I think it's New Zealand. And it it was documenting kind of like that other when we brought up with the earthquake that happened in the Himalayas. It was just like that. So they kind of recreated and pieced together

a lot of different footage that people had taken of this volcano that erupted spontaneously. They didn't know like it was gonna happen and they had tours kind of going on to this island. And there's people traversing their way to get to this crater and take pictures and all that, but it was steaming excessively. And they were just like, well, this is more than normal. And turns out like it it fully like exploded. and then there was like two different tour groups that were like massively affected by this.

And it wasn't like, it was a different type of an eruption. So it actually like, I guess because of the bottom, I don't know like how to explain this, but it was basically like more black smoke came up, which then super heated this lake that was right above it. And it just like created this crazy steam that like blasted through and gave these people the worst burns like just melted them. Like this melted them.

And it was awful because they're describing like, you know, how like these people were trying to help them out. And they were just like kind of trying to grip them. And it was like skin was just coming off as they're grabbing their arm. Oh, and they didn't show any of it because it was so horrific like how they're describing the whole thing. But I was like, oh my God. And these poor people that like went on it was like they're honeymoon and just got married and how many people was it was a lot of people. So yeah, well, so it turns out, I think there was like, I think it was like somewhere around 16,

something people got rescued. And then there was like 22, didn't make it. And so, because it was too dangerous for like rescue crews to get there in time because of the, you know, the smoke and all the debris. And that's crazy. So it was just as super sad, but it was like, man, like nature does not fucking care.

No. You know, it's just crazy. Like we forget that all the time. Oh wow. Crazy stuff can happen. Oh look at that. Volcano burns a vibe or removes their face mask for the first time.

Oh. Yeah. Wow. But I didn't realize that like there's different types of did you eruptions like that? Did you know you know in movies when there's like like volcanic magma right or molten metal or whatever and then like someone jumps in they always like Sink in and catch on fire. You know that wouldn't happen, right? How would it happen? You would literally sit on top of it and it would burn the shit out of you

You would literally sit on top of it and it would burn the shit out of you Seek inside you'll go on top of it and then it's really thick and dense. Yes, is it really that dense? You wouldn't sink at all. Yeah trust me. I looked it up. I was like what would happen? Oh, you want to hear random. I love when you when you debunk those stuff like that right when you like you've seen something on a movie They remember the gasoline one how me how like people mythbusters crushed that I know We need to do a shoot it. No, they'll the where if you throw if you throw a cigarette and gasoline It just like it doesn't light it. It puts it out. No, there's the liquid puts it out my dog I gotta talk about random my daughter sent me a Bunch of dad rules, she said,

like, oh, these are dad rules. I'm gonna read you for a while, it says, don't breathe that way. They're hilarious. Yeah, these are hilarious. When you become a father, all your sneezes must be loud and violent. There's another one that says,

it's a picture of a hand holding grilling tongs. And it says, some tools require testing before use. Examples include, click, click tongs. Yeah. And it says, some tools require testing before use. Examples include, click, click tongs, squeeze the trigger of a power drill a couple times, and spin the socket of a ratchet wrench. Why is it that you could like literally, I could feel myself, I have never used grilling tongs and not click, click them ever before. Yes. It's like part of the gig.

And then here's another one. This will crack me up. You must let out a sigh of satisfaction when sitting down in the lawn chair Yeah, and then here's another one. Yeah, there's like bags of like soil stacked up on top of each other's it one shell slapped the bag of soil at the garden center What passing by? That's all true 100% that's all that true. Yeah, so random but so good. I know she sent them to me.

I was like, make she so proud. That's my, that's my, she's my, I love my kids. I'm so proud. Anyway, so great. Justin, I want to hear about, you had some notes on bolt cutters and Santa Cruz. Oh yeah, so you want to tell some stories, something?

Yeah, so this was news that was local news. So I mean from our international audience, they could give a shit, but it was interesting because it was a 24-hour fitness and we all kind of went through 24-hour fitness and I just was curious to get your guys reaction on this as well, like what the hell? So I guess there was a member there

that exclaimed that they had been locked out of their locker. And so they're just like, oh, I can get my locker. And so they proceeded to, oh, okay, no problem. And they gave this person the bolt cutters. They went in there. They gave them the own, they, unsupervised, literally cut everybody's book and stole from like 30 different people.

Wow. And took off. So I remember, okay, I remember when 24th Everybody's book is stole from like 30 different people. Wow. And took off. So I remember, okay, I remember when 24-Finist implemented the rule that you had to get an ID from the person and go in there and get both. So you both took their ID, you had to photocopy their ID so you had documentation that this person did that.

That way, because, let's be honest, even if you have their idea and they cut, how do you prove that that's theirs? So you had their information in case someone later goes, hey, someone cut my lock, like I have their stuff. So I was there before, that was a rule, and afterwards when they came to rule. So that's kind of crazy that that someone got away with that

because. That's a stupid employee. Yeah, that's seriously a lazy employee. Idiot. Lazy. Oh yeah, no problem. That's a lazy kid who just said, F it, I'm not gonna do my job. Yeah, that's seriously a lazy employee. Idiot. Lazy. Oh yeah, no problem. That's a lazy kid who just said, F it, I'm not going to do my job.

John, here, take it. What I'm more on, so what I used to do whenever that would happen to me is when somebody would say, Hey, I can't open my lock. I don't know what's going on. Is we'd walk over to the locker. I'd have the bolt cutters and I'd say, tell me everything that's in here.

Oh yeah. And then they have to tell me, describe it all. And then I'd cut it and then open it. And if it didn't match, obviously, it's in here. Oh yeah. And then they have to tell me, describe it all. And then I cut it and then open it. And if it didn't match, obviously, it's not yours. I think that's an easy way to do it. Wow, somebody got like everybody's stuff like that. Yeah, pure hustle.

You know what also was a big hustle was the purse nabbing. I remember people would break people. They had people that sit in the parking lot on weekday nights around six, seven o'clock at night, around this time of year. And they would wait until someone walked in and watch ladies either put it in their trunk or somewhere in their car and then come over and either break the window

and take it out the front seat or pop the trunk and take and go. That was like a regular car. Yeah, parking lot, there's always break. Cars getting broken into in gyms, parking lots is super common because people think it's safer to leave their Wallets and stuff in their cars. Yeah, that's actually a prime target in fact gyms now almost every gym now There's a sign the parking lot that says we are not responsible for whatever your valuables. What oh, man?

I you know, I don't know if you guys ever just you guys you guys ever like Phantasize about catching someone do some shit like that. You're everything in your head, like, old ideas. Well, I have, when something's happening to me, when something's happened to me like that, I've always fantasized about catching them, right? Like, I've had my car key, I've had a two car stolen, I've had things like, like, damage done to my stuff,

or I'm just like, man, let me catch a motherfucker. Let me catch somebody in there doing that. Or catch somebody doing it to somebody else's stuff and catch him right handed. I would tell you when I caught the kid, aching our house when I was younger. Oh yeah, I was like 17. Oh, I'd be less harsh about that.

I was like 17. Well, I was 17, so I'm all full of piss and vinegar. And it's my house. Yeah, so. And I just so happened, it was like perfect timing. I just so happened to open the front door as the kid through the egg, hit the garage, and he jumped on his bike. I had a basketball on my hand, because I was about

to go play basketball at the school down the street. I ran after him, I threw the ball, because he took him a second to take off. He fell off his bike, I grabbed his bike and I said, your bike is mine now, you can have your dad come pick it up. And he never came back. He was too scared to come back.

Oh wow. I said, you tell your dad to come pick up your bike and I'll tell him what you did. Oh wow. And he never helped him trip. That's a great move. Isn't that great, dude? He was a thief.

Yeah, I think I told this. I had to tell him to stay. Gee. He's liking my had to be funny. Gee. He's liking my dad to the final. Another time we had some kid throw a rock at our window. Yeah, that's not okay. And my dad, I never forget for like a week slept in the living room. I'm like, please, I remember as a kid, I was like praying.

I was like, please don't let some kid. Don't let some shit in my dad's living room. My dad's in a kid. He's in a me room. I don't want you to kill them. I don't want you guys to kill somebody. That's not gonna be good. Yeah, I was at San Jose State, and it was really competitive to get parking at this parking structure. I was fighting over this one spot with this guy, and I was there first, and I was just inched in front of him,

and the guy lurched his car towards it, and I lurched and barely got in right before him, and then I'm like, hey man, I was just so touched and I was like, I'm just so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched.

I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched.

I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. I was so touched and touched and touched and touched. a little spidey sense, like, kind of came up to big. Dude, walked right back up the stairs, sure enough, guys got his trunk open. He had a tire iron. Oh my God. And he was like, this, like, full, like, swing, I was like, hey, you like yelled at him, he's like, and he's like, and then start slamming it. And then I start running, like, full speed, like, knee, knee, knee, knee, knee, like, I was straight up like the T1000 dude, like first print like at the sky.

Wait, he's hitting your car? Yeah, he hit it, bam, he hits my, the tail light, the back, and then he went to go hit, he didn't break it because he's a little pussy. So, you don't even hit right. Yeah, he didn't break it, come on guy, you know, go to the gym. And so I'm running after this guy,

and then he just, oh shit, he's realized I'm getting close. He jumps after this guy and and then he just oh shit He's realized I'm getting close he jumps in his car and then him and his buddy like you know screw off And and are like and so I'm like running Cuz I'm young. Yeah, I'm running after him in the parking lot all the way down Like what is up? What are I gonna do if I actually did catch up to them? You know, I'm f**king thinking about that. You're all tired.

Yeah, hold on. Okay, I'm really gonna kick your ass. Hold on, I'll say. Give me 10 minutes. That's how you guys, I used a school yard, like, was it like insult the other day when someone cut me off? By the way, super effective as an adult. Like butt head or somebody that would be like, no, no, no, no, no. Like you know when you're a kid and like, was it like insult the other day when someone cut me off? By the way, super effective as an adult. Like butthead or somebody that would...

No, no, no, no. Like, you know, and your kid, you know, what are they like, you're ugly, you have big nose, whatever. Oh, I did that, dude. And I can... Not only did it come to you. It still work, eh? Well, when an adult says that to you, Oh, it hurts you worse.

Oh, dude, cause this guy, not only did he cut me off, then he hits his brakes. Your mother hates you You're the reason why he loves you the reason why your parents gonna divorce you're the reason why your dad never came back from getting milk one night He come to me. I'm great would it be if you like hit that one? Divorce there's like a 50 50 shot Well, I also I did because I was I wasn't really upset I was partially upset but partially like I'm gonna say something funny and the dude did have a big nose

So he pulls up next You got a big ass nose brother look on his face I can tell I actually hurt his feeling in childhood. It's a journey. Yeah, bro. It's like, it's going to go the rest of the day. It's like, it's going to come in back. That is. He got it from the journey man.

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That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump, then use the code mine pump 10 for 10% off, any order. All right, here comes the rest of the show. First question is from R.W. Marshall 27. Is there a specific benefit to Good Mornings versus Romanian deadlifts? Okay, it's a good question because when you look at the action of the movement, they look very similar at the hips, right? At the hips, they're pretty much identical.

They're loaded different. Yeah, they're loaded different. And good mornings, the bar is on your back. Obviously, Romanian deadlifts, you're holding on to the bar and it's in front of you. Good mornings puts more emphasis on maintaining thoracic stability. Like you have to really thoracic being that kind of upper mid back area. You have to really keep that tight and strong in that you do, as you bend over and get the stretch. With the Romanian deadlift,

you don't have to necessarily focus so much on that. You just focus on the hips. So, Romanian dead lifts are actually easier to teach. Then, good mornings. Good mornings require a lot more skill for sure for that reason. Yes. The risk goes up a bit.

Totally. What's also great about the good mornings is you can load them more. You definitely can load them. It's normally one of the parts that, I mean, when you do Romanians, you're not touching, right? So you get to a point where you get where your arms and your hands are fatigued from holding that kind of weight.

So when you really want to load, good mornings offer the ability to be able to do that. So that's what I like. Now, I didn't do good mornings until I was in my, I would say mid-20s and I didn't do them because I didn't know the existed. That was in an exercise, anybody did for the longest time and I went and started,

this is when I started learning about what. If someone saw you doing them in the gym, still this day, they didn't think. Dude, freak out. Yeah, they still would think you're doing an exercise. You're hurting your back, what's going on? Yeah, yeah, yeah. But I was going through old, like old timey,

muscle building books and stuff like that. And good mornings were such a staple exercise in the way that people trained, that they actually used to boast about how much they could do a good morning with. It was like one of those exercises that you'd be like, I could do 400 pounds of a good morning, whatever. And I actually got to the point where I did,

I was able to do a single with 365 in a good morning. It made my squat and deadlift really strong, especially my squat because it really taught me to keep that kind of upper back position. But I rarely did them with clients because the control required for a good good morning. You tend to want to round your lower back even more of the good morning

because you're so focused on holding the bar. They are definitely though different enough to include both of them. Yes. I'm gonna do them the same workout though, right? No, no, no, no, no. They're close enough that I wouldn't do them in the same workout, but they're different enough

that I would cycle them in. The same way that I treat front squats and back squats, I'll go on phases where I'm focused more heavily on back squats than another phase where I'll be more focused on front squats because they are similar enough that I wouldn't do back squats and front squats in the same workout,

but enough to where I would definitely incorporate. They both have enough value to stand alone by themselves that you should incorporate both. Did you do, have you guys ever done them like for length and period of time as part of your workout? Yeah, good morning's not as much. I mean, Romanians for sure, but yeah, I mean, I got into them kind of late. But once I figured it out and like the good technique with it, man, it was like, like you said, you could load quite substantially more and I got a lot more benefit I thought

from the good mornings. Yeah, now one of the keys too is when you're holding the bar, it does need to be in a lower position than a lot of people squat. Like if you do a high bar squat, you probably don't wanna do a Romanian deadlift with it. You don't wanna do it, yeah. High on your neck.

That kind of leverage. It's gotta be behind your shoulder blades. Otherwise, it sucks. I think that's why I benefited my squat so much was because I'm already kind of leverage. It's got to be behind your shoulder blades. Yeah, otherwise it sucks. I think that's why I benefited my squat so much was because I'm already kind of a low bar and my chest already comes forward, I have a long torso. And so it's the first half of the good morning is similar to the mechanics of my squat.

And so getting really strong at that carried over to my squat. It's funny as I just reminds me of teaching those the Courtney and she always would call them morning glories. Normally. Oh, geez. No, good morning.

That's different, honey. Yeah, it's a different thing. I can show you that. That's how you were spotting her. And high news. Next question is from Jada Rankin. I used to get pretty sore the day after a workout, but now I hardly feel anything.

I am practicing progressive overload and I think my strength is going up. Am I not pushing myself enough? You answered your question already by that second part. The fact that your strength is going up. I mean, you're in a great place. If your strength is going up and you're not getting sore, you hit the holy grail of like the perfect amount of progressive overload. You know, it's so much too.

Overloading the body just enough that you are getting stronger and you're not getting too sore. That's a beautiful sweet spot. You know what soreness will tell you if it tells you anything, it can tell you over the trend. Yeah, it doesn't tell you. It's more often not. It isn't indicator of that.

More times than not, your soreness is you're telling your body telling you that you didn't need to do that much to progressively overload. And if you are progressively overloading and you know you are, and you're seeing strength go up, you don't need to change anything. Now, and here's also another part of that. My best progress, when I know I'm doing everything right, besides the measurable, like strength and all that stuff,

is I don't get sore. When I'm doing everything right My workouts don't make me so that's my point of why this person you shouldn't you hit the the sweetest of all sweet spots right now I mean that's hard to do But if if you see strength going up and you're not getting sore You're in such a beautiful place. You gotta break all these associations With what you're trying to get out of your workouts, which is a hard thing to do when you're tied to being sort of sweating like profusely after you're done, you know, as sort of the, if I did an effective workout, right?

Like what constitutes an effective workout results? Re-evaluate that. Yeah. If you're getting stronger, that's a big fundamental thing that you should just stay in that kind of range. Am I getting stronger or things moving closer towards my goal or am I just getting this like, soreness after this crazy work?

Yeah, it's such, this is one of the worst myths because I think that this is responsible for this whole idea that soreness means you had a good workout. It's more responsible for really preventing fitness fanatics for progressing because it's the fitness fanatics that tend to chase this because they think that it's about I did this as a kid. My goal with every workout was I had to get sore. If I didn't get sore, oh man, that was a wasted workout. And so I would always do things to try and get myself sore and it very quickly would result in me getting no progress.

And I wish I knew this as a kid. I wish somebody taught me this because I would have saved myself a lot of wasted workouts, a lot of overtraining, or I got way better results. Ideally, ideally, this is what I tell people, you should either feel no soreness or the kind of soreness you have to search for to feel. Where you're like stretching, you're like,

oh, I think I can kind of feel it. Not the kind of soreness where you're like, oh man, like I touch it and it's like super sore or it lasts for two days, means you did too much. Next question is from 35 Sabrina, is unilateral training for a period of time an ideal way to fix any aches that come from lifting. Potentially.

It's yeah, I don't know if it would be the ideal way, but it's generally speaking. We'll highlight it. Yeah, as I say, generally speaking, it's an excellent way to alleviate, to correct imbalances and fix issues that may be causing you pain. Now, the reason why I say general is because,

if you're the average person, and you don't know how to do like a self-assessment, and you don't have, let's say, the funds to hire a professional who can really identify what's going on, this is a relatively easy way where probably 75% of the time, you'll be able to solve your problem,

which is a big number, where my knee big number where my knee hurts my hip hurts my shoulder hurts Let me train you know laterally by by the way We're gonna get more in depth with this because it's not just training you know laterally You also have to train you know laterally in a way to where you're you have mirror form on either side That's the key like right arm looks exactly like left arm. So you have to watch yourself in the mirror When you're doing this, But this will highlight issues because especially when you're doing bilateral stuff and especially with a barbell or a machine, it will mask a lot of compensations that are occurring.

You don't even know. You won't even notice that you're pushing more with one side or one side is compensating for the other until you go one arm at a time or one leg at a time and then it really highlights those issues for you. Balance as you out makes you feel, you know, a lot of fun. Well, I think that's the most important part of the unilateral training. It doesn't do much for you if you just keep going through the motions. The idea when you do the unilateral training is you're really comparing your left to your right.

And it will tell you a lot. If you, for example, let's say you've been deadlifting forever and your left hip is always hurting like crazy and you can't figure out why, because when you watch your videos of your deadlift that doesn't look like there's anything really wrong that you can see with your eye. And then you go and you do single-aid deadlifts

and one side, you have all the balance and stability, you can toe-touch all day long. On the other side, you're falling all over the stability, you can toe touch all day long with the other side. You're falling all over the place and rotating and you're control. Form breaks down doing it. It's like, oh, you obviously have an issue with stability, strength and control on one side

versus the other. Now you go put the work in. You do the 90, 90s, you do the stability work, you do the strength work, good, deep, good full range of motion work, and then now you try and catch that left side up to the right side and then go back. If you just do unilateral, there's nothing magical

about unilateral training that also fixes those aches or pains. It's to help you get closer to identifying where the breakdown is in your body so you can go then go do the work. Yeah, and it doesn't have to be, it's complicated, it's like, oh, there's an imbalance in this joint, and abduction here, and it's literally like,

wow, my right knee goes in this way, my left knee goes that way, my left left left side feel stronger, let me copy that with my right. So you don't even have to know much for this to come. Can I just control my body and have it do what I want it to do? Right? I get a simple as that.

You don't have to over complicate it, but you do have to notice where it's bringing you out of balance, where things are pulling you left, right, rotationally, and be very cognizant of what's happening and slow way down and use less weight. Listen, this is why we created like a program like Prime Pro. This would complement, it's okay, so map symmetry, we have the unilateral work in there. Ideally, you have Prime Pro also to complement these types of things, too.

It doesn't mean that you have to have it. You can go do all the research and figure out yourself or try and figure out what does this mean. But if you were to do unilateral work and see a discrepancy in one side, let's say like I was talking about the stability on the left side, you would do all the work in the Maps Prime Pro on the hips.

You do those exercises that we recommend in there, that's going to benefit that. And then work on getting stronger. So do those exercises, work on getting strong on each side, watch them catch up and balance out. Yeah, and one thing to add here is that there's this belief that joint pain comes from, like, oh, it's overuse, you'll hear that a lot, like, oh, it's overuse. We use.

But the way that your joints, the way that we evolve, the way that our joints work, is if they work the way that they're supposed to, you will be pain-free and they will move very well. Besides acute injury, meaning you fall down, you bump yourself, you hit yourself besides that, right? This kind of chronic pain that you develop, it's because the joint is moving in a way that is sub-optimal. What happens over time is that sub-optimal movement starts to wear the joint in ways that is not supposed to be worn and then this is when you start to develop issues.

So it's like, I've used this example before, it's like a sliding door on a track. If it's perfectly balanced on the track and lubed, it's gonna slide back and forth no problem. If it's off just a little bit, it'll start to wear one side of the track and you might not notice one or two times, but over a month or whatever, oh man, the track isn't looking good. It looks all chewed up. We've got to replace the track. So why am I saying this?

Because if you have chronic pain, there's a root cause to that chronic pain, and if you fix that, you tend to fix the pain. And it's versus going to get surgery or looking at the joint and saying, oh, I have something wrong with my knee. No, no, it's not your knee. It's your movement, something's wrong with your movement. Next question is from CMOS 23. What is the best way to capitalize on a big day of eating?

Lift the same day prior to the meal or the next morning after the meal? Good question. Like, how do you guys like to, like, I like this because you'll have those holidays and those days where you are going to need a lot of calories. Do you guys ever try to like utilize it? So it, it, it, it, it, it depends what I want out of this, right? So if I'm looking for performance in the workout, it makes sense to load up and then this

is for the workout tomorrow morning or whatever. If I am like, I want to minimize the amount of quote unquote damage all these extra calories would do, I'd actually want to do a hard lift before so that a majority of those calories get prioritized to recovery and building muscle. So neither one is wrong. I think it's just kind of where my mindset is at if I'm like, I'm really trying to get after these. And to be clear, this is splitting hairs.

Like, you're right. You're right. That's why I meant both these are wrong. So one of these are wrong, I would say. Yeah, it's just like, now if I'm like in the kick of like, I want to get stronger on my deadlift, I want to see if I can hit this PR. I'm going to definitely save that all those calories being loaded up and train

the next day. But if I'm more aesthetically driven, where I'm like, again, don't want to do a bunch of damage by putting my body fat, I'm going to train hard first and then I'm going to go eat like a king. Yeah, I mean, I prefer the option where I eat and then train the next day. Yeah, for sure. That's just the most fun way to do it, I guess. Well, it makes some sense,

because none of us are really performance driven right now. Yeah. If one of us was in a sport or something like that or really chasing a deadlift record or something like that, you would probably- Well, that's what he said. He likes to do it after for the strength. He likes to eat the big meal and then the day after

you use that as you go. Oh, you're saying eating after one. No, no, no. No, no, no, eat before and then train the same thing use that as you do it. Oh, you're saying eating after one. No, no, no, no, eat before and then train the same thing. Oh, yeah, that is for performance. That's how I do it. Yeah, that's how I always do it. In fact, I designed it. When I didn't design, I started it out.

Oh, that's interesting. That's where we're all different then. I definitely would rarely ever do it that way. Well, because, too, we'd do better when we're in a fast. I think it's like a focused thing because I do a better lift, like heavier lifts when I'm like that. But no, when I've done this for,

so after Thanksgiving, that's what I do. Thanksgiving eat a lot. The next day, I like to come in here and try and work out, work out my cousins, and it's like a three hour slow workout, but I like to see how much I can lift. So that's the way I use a big meal, is the next workout, I'm like, I like the pumps, I like the strength,

but there's really no, I mean, we're kind of, we're splitting hairs with this. We are, but it's a fun conversation because I think it really depends on your, I mean, look at how we're split here because I care more about the look and what it made, the extra calories are gonna do to me body fat wise.

So I could give a shit about how, if I'm hell a week in the workout or not in the workout, like I care more about the aesthetic side. So I'm going to, I'm going to train hard first, then eat big afterwards. And if you want performance, if you cared more about your workout, then you would do it the way you guys are doing it. Yeah. Now the way to do this isn't necessarily to be like, to think that this is gonna, you know,

quote unquote, fix the big meal one way or another. It really is about like, oh, I'm enjoying myself. It's a great holiday, we're having fun. And man, I ate a lot of calories. You know, tomorrow I'm gonna go and see how strong I can get or whatever. I'm gonna have some fun with this type of deal. So I don't, I wanna be careful,

and that's why I kept saying splitting hairs, is because what I don't want to convey to people is that there's a way to erase, or somehow fix, of the bad meal. Like, you know, I heard a few. We're not making up for it or whatever. Yeah, yeah, exactly. No, the difference on both that would be so, so minimal. Yeah. I mean,

it's literally more of a personal preference, I think, than anything else. Look, if you like Mind Pump, head over to Mind Pump Free.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump Justin, Adam is on Instagram at Mind Pump Adam, and you can find me on Twitter at Mind Pump South. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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