Mind Pump: Raw Fitness Truth - 1989: Conjugate Method Review, How to Strength Train for a Triathalon, Tips for Hitting a PR & More (Listener Live Coaching)

Episode Date: January 14, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: You can get JACKED for under $10. (2:19) Introducing Mind Pump’s newest sponsor, Mobility Wall. (13:08) Why haven’t we been contacted by aliens? (16:06) Pay attention, Open A.I. is knocking on our doors. (19:53) The rarest types of employees. (35:34) Sal’s Organifi Red Juice caffeine protocol. (47:18) Shout out to Robyn Gobbel. (50:55) #ListenerLive question #1 - How can I boost strength, speed, and endurance for an upcoming triathlon? (52:08) #ListenerLive question #2 - When and how should I structure my PR days for MAPS Powerlift when I finish? (1:09:42) #ListenerLive question #3 - How can I train to get the best bang for my buck for both endurance and strength? (1:30:46) #ListenerLive question #4 - How do you feel about the conjugate method of training? (1:38:52) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Mobility Wall for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** January Promotion: NEW YEAR’S RESOLUTIONS SPECIAL OFFERS! (New to Weightlifting Bundle, Body Transformation Bundle, and New Year Extreme Intensity Bundle) You get massive savings with each offer. Mind Pump #1605: How To Get Jacked On A Budget Mind Pump #1952: How To Bulk The Right Way Sunbeam Rocket Grill Manwich Aliens haven't bothered with Earth as there is no signs of intelligence, says scientist Russia Says It Shot Down a UFO @hormozi Instagram post ChatGPT All-In Podcast - E110: 2023 Bestie Predictions! will.i.am talks avatars on YouTube series 'The Age of A.I.' The 8 'rarest' types of employees—they 'simply outperform everyone else,' says career expert #1851 - Chris Williamson - The Joe Rogan Experience Visit Path Water for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** MAPS 15 Minutes   Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger MAPS Powerlift Mind Pump #1962: How To Hit A Deadlift PR In 30 Days MAPS Cardio MAPS Symmetry Vertical Diet | By Stan Efferding Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Alex Hormozi (@hormozi) Instagram Jordan Peterson (@jordan.b.peterson) Instagram Chris Williamson (@chriswillx) Instagram Robyn Gobbel, therapist/writer (@robyn.gobbel) Instagram Cory Schlesinger (@schlesstrength) Instagram Stan “Rhino” Efferding (@stanefferding) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions. This was after a 49 minute introductory conversation, where you talk about fitness, current events,

our lives, studies and much more. By the way, you could check the show notes for timestamps if you want to fast forward to your favorite part. Also, do you want to be on an episode like this one? Email your question to live at mineputmedia.com. Now, this episode is brought to you by some sponsors. The first one is Mobility Wall. This is pretty cool. It's an apparatus that goes in your doorway that you can use for self-mile, fast release,

stretching, massage, and much more. So you don't have to get on the floor with your foam roller and support your own body weight. It's actually very convenient and quite effective, especially when you combine it with Mobility Exercises. Anyway, go check this company out. Go to MobilityWall.com forward slash Mind Pump and then use the code min-pump in your 20% off your first order.

This episode is also brought to you by Organify. This is a company that makes plant-based organic supplements that improve your health, athletic performance, mental acuity, wellness, and much more. Go check them out. Go to organify.com. That's O-R-G-A-N-I-F-I.com forward slash, mine pump, then use the code mine pump for 20% off. We also have a sale going on this month in January.

It's actually one of the biggest fitness programs sales of the year because January's a huge fitness month. We've put together three workout bundles. Each bundle combines multiple workout programs to give you up to nine months of planned workouts. So exercises, sets, wraps, there's video demos for all the exercises. It's pretty cool. By the way, each one of these bundles is up to $350 off. So massive, massive discount. Anyway, go check them out. The first one is the new to weightlifting bundle. The second one is the body transformation bundle and the third one is the new to weightlifting bundle. The second one is the body transformation bundle and the third one is the new year extreme intensity bundle.

All of them again, discounted heavily. If you're interested, go to Maps Fitness Products. Excuse me. If you're interested, go to mapsgenuary.com. All right, here comes a show. There's a huge myth that bulking is expensive, totally false. In fact, you can get jacked for under $10. I wanna hear all about this, Adam.

You said say this. You know, I was thinking, I've been sick this last week. And so, you know, eating a lot of soup, Katrina had just got back from Costco and she was like preparing max of stuff from the rotisserie chicken, took me back to like, you know,

when I was a bachelor a little bit myself and I used to live off of hamburger helper. And you know, it's like, you, if you buy ground beef in bulk, you go to Costco and you get rotisserie chicken. Which they lose money on. That's like $4 for a two pound chicken, okay? And top ramen noodles or hamburger, and by the way, I just wanna make this clear

because I know we're gonna have some people who always like, don'ts not healthy, it's like, listen, if your rebuttal to eating and hitting your protein and take in order to build muscle or bulk, which is like one of the number one things I hear for people that say they can't do it is because it's so expensive. Do that.

You can do that for really cheap. You can, and I'm gonna give you an assist because you said top ramen. So I'm gonna give you an assist here. Like just a bag of rice, dry rice, which has a long shelf life like top ramen, but it's also complex carbs, and we could argue obviously healthier or whatever.

You could have dry, just white rice, beans, bulk ground beef, you could buy chicken, like you said, and frozen vegetables, and you have very inexpensive, healthy, bulking food right there. Protein fats, carbohydrates, everything you need, and a very inexpensive meal. And for the people that are going to, you going to shit on the health side of it,

listen, if you are leaner, more muscular, and you balance your calories out, you're in a better health position than somebody who over-consumes foods that you would fall into. You just said a controversial truth thing. A huge percentage of the negative health effects that come from food, not all, okay, but a huge percentage simply come from the over consumption

of food. Always living that surplus. That's right. So if you, especially if you're not building muscle or it's always there and you're inactive on top of it, if you look at the studies that connect things like sugar, fat or saturated fat or sodium to poor health, what they fail to control for are the fact that those three

things, sugar, salt, and fat, are the key ingredients in making food hyperpalatable. So what does that mean? That those people also probably overate. And there's many studies that show, and I'm not saying this is ideal because you're probably not gonna feel great eating this way, but there's many studies that show a high sugar diet

that's low calorie, people's health improves. A high saturated fat diet, low calorie, people's health improves. So the calories make the biggest, not all the difference, but the biggest difference. So to kind of back you up a little bit Adam, like you can eat certain foods and it fits within your caloric intake and so long as it make you up a little bit, Adam, like, you can, you can eat certain foods and it fits within your caloric intake and so long as it make you feel bad and all that stuff, it doesn't cause obvious issues, you're going to be okay

as long as, you know, you don't do it all the time, right? Yeah. I lived off that stuff for my early 20s, for sure. Yeah, I did the Costco chickens, like that, that kept me alive. It caused that between that and I would get all those burger patties that you could just get from Costco that were just like rows and stacks of them and I would throw it on the George Foreman. And George Foreman. The George Foreman was game changer

to get me away from the cafeteria. The cafeteria only provided like carbs and like starchy carbs and that. It just never gave me sustenance. I love the George Foreman. The thing I hate about it was cleaning it. And then I found something that they don't make anymore called the rocket grill.

Do you guys ever hear about this? They use these parchment paper pouches. You put your patty in that. Say that three times faster. Then you grill it and then you have to clean nothing. I was like, this was invented by a dude. For sure. It's a great, the thing to do is clean.

I don't like to clean. Yeah, clean sucks. No, but you know, eating healthy, there's a huge myth that even eating healthy in any way, shape or form is somehow more expensive. And the problem, and I blame our industry for promoting this myth because what our industry does really well is make exotic things look like they're more important than the foundational things. Like, this is healthier because it's cows that were raised like this, that were fed this

particular thing or these plants, which are specific to this region or whatever. So you end up eating quote unquote healthy food, but it's exotic and it's stuff with small markets. And so you're spending a lot more money. It's like shopping at Whole Foods and getting all your stuff. If you have the resources, you know, to kind of go in that direction. and so you're spending a lot more money. It's like shopping at Whole Foods and getting all your stuff there. If you have the resources to kind of go in that direction, I mean, that's just a smart thing to consider

is like up your quality of food and nutrients that you're intaking, but in terms of like getting it done and being able to like make progress and then also stay relatively healthy. Like you can do that on a budget, no problem. We actually still, I mean, we're, I don't do the hamburger helper, and I did actually have top problem with this.

I've never had hamburger helper, by the way. Is that, is that a season? It's a staple for my mom. All it is is a box of noodles with a package of seasoning. And then you had your hamburger. Yeah. And I actually used to do a lot with ground turkey. So like, I would, and that's how I'd,

like go to, I'm actually pretty good. Bulking I would put it is a process. It's, and that's how I'd like go to, I'm actually pretty good. Bulking I would put, it is actually. It's pretty deep. It's kind of bomb. And for a bachelor, it's hell what easy, it is so easy to like follow and make and it makes this. Is there any better girl over for dinner?

No, I just, I was not trying to, I, listen, I've been really well. I was a kid, right? So I could at least grill. So if I was trying to impress a girl, you are good, you are good on me. So if I was trying to impress a girl when I was in I would, you know what, you see that meme I posted the other day, the typical guy though,

who smokes it, smokes a chicken, Doug would appreciate that smokes a chicken for eight hours, and then that's it. Like that's it. I was like, it was like, it was a girl who was tweeting something like complaining about dudes that do that. I'm like, oh, I'm so guilty of that. I'm just like, there's no sign. She's like, oh, you're gonna, you're gonna grill today? So she's like, oh, you're cooking dinner, right? And like, all right, here it is. I've been smoking it for six hours like that. And she's like, any sides, that's for-

For a second, I feel. No, I did that. Hey, how many times have we had a meal like that? No, we all go up to the truck, and it's just, I love those kind of meals. It doesn't mean fans. That's why that tweet hit good. I was like, oh, yeah, I know there's got to be a lot of good guys that can relate to that.

You know what's funny is when I used to, as a kid, when I used to bulk because when I learned how to do it properly and I was trying to hit targets, protein a lot stuff, because I was trying to hit targets, it was really hard. This is before you could find calories and stuff, it's easy on places you would eat out. I would make my own food, and I would end up, and I wasn't super into following my budget. I mean, I managed gyms, and I lived at home, so I didn't, but I did notice I would spend less money.

I'm like, this is weird. Why am I spending, it's because I was buying ground beef, rice, beans, frozen vegetables, that kind of stuff, was cheaper than going out to eat, and I was eating more calories and getting more protein. So, it makes it. Do you guys use a lot of the, like I was saying, that I don't use more calories and getting more protein. So, it makes it... Do you guys use a lot of the, like I was saying, that I don't use hamburger helper and top problem with so much?

But I do, the rotisserie chicken is a staple in our house. Oh, yeah. That's how we do a lot of maxi stuff. She just tears it off and then that's his serving is off of the... It's a big time saver, especially if you get it, like already pre-cooked. Yeah. Is that similar to hamburger helper? What is? What, would you get? No, sorry, you said hamburger helper? What is?

No, sorry, you said hamburger helper. Yeah, what's it called? Man Witch or whatever, is that similar? Do you remember that? Yeah, that was just in a can and then you'd like, Oh, it's different. Oh, no, you've seen that one. So when I heard of it, I don't know what you're doing.

It's like a sloppy Joe. That's it. Okay, so when I was a kid, I only because I'm happy. I just wanted to be strong. And I remember the commercial, it's a man witch. Oh, that's what many. And my mom refused to buy it. So, I had no idea what it was.

I actually didn't even know what that was. That was not so bad. They used to target single men. You know, all the time, especially with those pre-made, like, photos and news. Oh, the F It looks like a can of dog food. Yeah. I mean, obviously I know why my mom said no,

but as a kid, the advertising worked on me. Yeah. Sloppy Joe's are good. It is a sloppy Joe, isn't it? And I forget what's it. Sloppy Joe's basically just, is it a barbecue sauce? Yeah.

And then the, the bone, right? Yeah, that it. I think it's all over you. That's, you know, I, we used to have one when I was a kid. At least for me. Oh, everything, everything it's all over me. Yeah. People are like, you talk about, bro.

A regular stint. You can't even, you can't even start all my clothes. It's just like just just stains and like chunks of like the three. What was that one time? I don't know. I just spit every now. I just spill the whole whole stuff.

It was a little bit starved. It was so bad. And what was funny about it was we were, it was when we were going down to see Bishop Barron, I'll never forget it because I feel about that. We were already rousing Justin about how he eats and stuff like that I think we had just came out we just came from somewhere not long before he just he's intense with and then we and then we sit down to have a like You know a coffee or something and and sure shit. It's like all over the place and I'm like pro you can't even drink a fucking coffee Seriously, I got nervous.

I don't know. Put too much pressure on you. You guys wanna hear something super cringy? So I embarrassed the shit out of myself. So you know, we've been talking past episodes like, how different you are and how much wise you get as you get older and how 10 years makes a big difference, right?

So Facebook has this feature that where they show you like, oh, you posted this 10 years ago, right? Now sometimes I picture my kids, I'm like, oh my God, look when they were so little, oh, and I get teary. Every once in a while, it's a stupid post they did 10 years ago. Oh, God. I'm like, why did I post that?

I'm on Facebook, my family's, all I posted, this is the, I'm gonna post it, show you guys. Look at Aspick yourself. No, it's just, it's just my armick yourself. No, it's just it's just my arm flexing Okay, it's just this arm and then and then and then underneath the caption So just sell post it says boom I mean, I mean don't you try now. I mean, the filter I try to look through is like,

what am I gonna, like whenever four I post, before I do so, I was like, is this something, it's gonna stand out? Yeah, I'm gonna look back and be like, was it either, bro, the Twitter feature is like, they give you a certain amount of time now.

Oh, yeah. You should I post it? Should I not post it? I think that's brilliant. It is a brilliant. I think that's a, is it 30 it's longer than 30 seconds No, it's 30 seconds. I'm gonna say yeah Oh, I thought you have this like little circle that you could see you still edit it. Yeah, cuz that dude

There's some pretty sure you want to say that yeah, they should have done on text as well with a breath of Xanax before you did this you know that should be a question or you just a breathalyzer and then it says all right Now all your text will have a one minute pause. Yeah. And the way they're not, you should send that text. Any more? Yeah, I got to introduce you guys too. I saw like today, one of our sponsors is the mobility wall.

And this is one of them that I actually was approached the long time ago to try out. He was able to send us like some of the product. And so I had it like installed my house. I think I posted one video on it, but dude, I love this thing. I think it's, it's so great, especially if you're a coach and like you were like me and you would go into somebody's house that like basically like what it eliminates is it solves a problem of having to put somebody on the ground where you get a lot of pressure on the joints and

like your shoulder and elbow and so you're able to lean into this foam roll that's you know nodded and everything and has attachments and you can actually so you're able to lean into this foam roll that's nodded and everything, and it has attachments, and you can actually, you're like, you know, really target areas like in the hips and in the shoulders a lot more effectively by putting it in between the door frame. So a lot of people don't, maybe people don't know this, but this is a challenge for trainers, is when foam rolling can be utilized very effectively in conjunction with mobility work, and it's really, really, it can be really effective at turbo charging

or helping you achieve better mobility, unlocking movement potential. Now, the challenge with foam rolling is exactly what Justin, what you said, which is getting on the floor, getting in the right positions. And for a lot of people, it's too much pressure at first. They can't get in position. You still have to lift yourself up, like off the ground. So a lot of my clients didn't have the strength to do that really for the elderly client

or it's somebody's really decondition. So this is a great alternative to that. It's super easy. Like when I install it, literally all you gotta do is like kind of twist it so it like pushes into the wall, a little more. Ty could even has an attachment for the bottle ball. All you gotta do is twist it so it pushes into the wall, little more... It even has an attachment for the bottle ball.

Yeah, that's cool. A little ball attachment. Do you have an extra one here? I'm gonna bring one to my dad. We do, we have an extra one. Oh, I have an app that goes with it too. Yeah, so there's the exercises I'll go with it. And also too, so they now have an attachment

working for a squat rack. You can literally put it in between the squat racks. So if you don't have to like move and so you could do all your work out and then also have it right there. Oh, so you can boom and it's all that's clever. So that's actually very smart. Yeah, I thought that was pretty good.

So okay, I knew when this got sent to us, I'm like if all the people Justin will be the one to probably take this. Is it sturdy enough? Yeah, that's what I was gonna ask. Like can you really lean into it and so that because that would be my concern? It's real surprising.

And I saw actually too, you know how they have those pull-up apparatuses that go in between the door. So now they're adopting this technology that pushes into the door more because it's even more secure, I swear, because the other one, a lot of times you would, sometimes it would get on the molding and it would start pulling and ripping it off. It doesn't affect it like that at all.

It just literally smashes into the sides. Well, I just also saw that it's got two lips on the other side. So if you're afraid of pushing against it, you go on that side. And then you're not gonna put it in. It's super sturdy. Ah, so cool. Well, that's very good.

It's a new partner. Yeah, so check them out. Justin, I read this article today. I thought Justin's gonna love this article. Okay. So scientists have been kind of, they debate like what's going on? Why haven't we been contacted by aliens? Why haven't we be able to find aliens like you know

Is life that rare like what's the deal and so there's several theories? Okay as to why we have yet to Cont be contacted or meet aliens because they live among us well, so here's Justin when I try to tell the truth I want to tell everybody other theories all. All right, what are the theories? So here's the first theory. And then I'm going to go through these and then you guys let me know which one you think sounds the best.

So the first one is the zoo theory. The zoo theory. Aliens, CS is an attraction in their little zoo, essentially. And we could be part of a type of a nature preserve that has been set off limits. So free to grow, unperturbed by intelligent life. Kind of like we do with like, to come visit, pat us, you know,

like station, natural, you know, like, oh, we gotta save the elephants or whatever. So nobody can build it. Yeah, so there's that. The next one is called the great filter theory, which is that other intelligent life died in mass extinctions and we're most definitely the next ones. Ooh, cool.

Next one is the self-imposed quarantine theory. This is the opposite of the zoo theory. Aliens have the potential of being dangerous, so they may have collectively decided to stay the hell at home and not draw attention to themselves, so it's for their own safety. Another one is the rare earth theory. We are extremely special and unique,

and we are simply the only intelligent life that there is in the universe. And then the last one is... Our subsistence, earth people. Yeah. And the last one is the great silence theory. Aliens have a really big and obnoxious ego that makes them believe they are too intelligent and we aren't worth their time.

So which one is the most... I like the last one. We're just like ants. Yeah. Why would we say compared to those guys? I, you know, I kind of believe in the rare earth theory. I think the universe is so big and expansive and the conditions required for life

are relatively rare enough that we just haven't run into anybody or nobody's running to us. I'd like to think there's an intergalactic federation already that we didn't know about. Has these rules that you can only visit in us. Every now and then and you can't be visible, otherwise that's an infraction and then you're gonna get in trouble for that on your home planet.

So there's like rules and regulations on how they travel in and out. We're protected. Yeah, and dangerous. It's more like Star Trek. But like these animals only live on one planet. They're not dangerous. We have to let them grow and get to the point

where they're gonna self-impload, and then we intervene. That's why they're always watching us when we get further along with the atom bomb and nuclear energy. Have you heard that? By the way, anytime we do a technological breakthrough that could potentially destroy us,

there's more UFO sightings. Yeah, UFO sightings, Mothman, I mean, let's get crazy. Whoa, whoa. Didn't we? Flood down, bro. One thing. One conspiracy aside for people that I can't take them all at once Didn't some just is this this new reading or the reading you're doing right now is it promoted for didn't something just coming out in the news like somebody It was it in Russia or something that shot down a UFO or something shot at a

I did see that as feared one of you guys. I don't know what that just came out Just came out you a faux stuff is, it feels like it's more crazy. And then more UFO stuff from the government's coming out. We're like, oh yeah, we know. We'll think about how rapidly we're changing now like with technology and like on the brink of AI and like, you know, I, again,

to the point of like once we reach a level of intelligence in terms of like the technology, like for self-destruction, I feel like maybe if that theory goes, like then they're gonna be more visible. I am still, and I know probably, and I apologize for the audience that doesn't care about this stuff

because this is the unfortunate truth about this show because it is just ourselves and what we thought. I'm so fascinated by the chat GPT thing right now that that's all I talk about because it's hard to think about it. It is hard not to think about it. Did you guys see the post that Alex Ramose just did to compare? Yeah, you should have known. Did you see it does?

Yeah, so he did a comparison. I think that's very, very accurate. GPD1, and it's a fact. It's like how much, he showed a mathematical comparison of how much more is being put into chat GPD2 in comparison to one. For so, for all the critics out there that are just like, oh, GPD1 is not this, it's not going to replace people. It's not going to be able to do this and it's like, yeah, GPT-1 is not this, it's not gonna replace people, and it's not gonna be able to do this, not,

and it's like, yeah, but when you look at, where they're at, a version one, and where version two is already supposed to look like, like, I mean, version 10 is gonna be like, unbelievable the capabilities of this, and this is knocking on our door. It is here, 300x. Look at the first, look at the very first websites

and then what they look like five years later, or 10 years later, right? That's a massive difference. This is improving at a far faster, more accelerated rate. So I think that we're gonna reach, we're close, I don't know how close we are, but we're getting to the point where the chat GPT is going to start solving its own problems. And then, well, didn't they say this latest version, like you could give it just like a

single word prompt and they could write like a 60 page novel. Yeah. Like something crazy. So that's okay. So, and all in of those tools are trying to ban it right now. Yeah. So in the all in podcast, they all went around and we're talking about what they're they're most excited about in Trends and media media stuff for this year. They all went around and talked about new shows like a doom part two's coming out and like

Until got to freedberg the science guys with that and he's like I'm most excited for what we're gonna see from AI this year He goes this year we will we will see a novel written by AI. We will see a movie created by AI. Wow. And he goes, so I'm unbelievably interested in to see what that looks like and how much we like it or not. So I made it, okay. I'm gonna make a prediction right now.

Because figuring out how to get people to, because humans know this, okay, marketers know this. There's a formula, how to get eyes, how to get people to, because humans know this, okay? Marketers know this. There's a formula, how to get eyes, how to get views, how to get interests, how to trigger excitement and all that stuff, right? So AI will be able to do a better at some point and we'll be able to create content and entertainment

that will blow away anything that humans can create. So I think in the future, it's gonna be marketable for people to start marketing entertainment and content as organic. Yeah. Like this like this like my My boss you made by four organic men.

Yeah. You know, it made biologically, you know, mass. So that's gonna be a marketing. The reason why I wanted to bring this up is actually and I think we kind of talked about it a little bit on the show before. Like, what are the challenges that you guys see that they run, and they got into a really good discussion, and they didn't get to finish it. They're like, we should do a whole episode around this

and bring somebody on, but I think we were already leaning towards this, where this is gonna get interesting is the copyright and patent and like, so you gotta understand that this AI is using real people's stuff and content to create its own original content. Like that's it instantly scours the entire internet and it pulled like the artist it pulls from authors it pulls from us to that to then aggregate all this data to put out the best version or perfect whatever right.

So how are you going to protect these people that create that these creators that create this content or how are they going to be entitled? So let's say it makes a amazing movie and it's like totally reflects like say AI utilizes and these are just total arbitrary number like 60% of Quentin Tarotino's type of writing to make this style and then and then of course the other 40s. So current copyright laws are designed for humans, meaning I can read books and I can watch movies. Yeah, we don't have any.

Use that as inspiration to create my own. AI on the other hand is gonna be totally different. So current copyright laws won't touch AI because AI is gonna create content that will skirt around. That's what's interesting about this conversation is that we don't have anything in place yet. I feel like what they're going to try to do is pass legislation. Don't pass for that. Yeah, they're going to say something like, if AI is going to go and read my content, it

has to pay this much or it has to pay this fee or something like that. They're going to try and create barely. Okay, so that was that's a very logical thought, but also unrealistic because it scours millions of things to aggregate that. So, how would you read the book? Literally, it literally could be this, like, and I used an arbitrary number like 40 or 60% of Quentin Tarotino, but the more realistic thing is that it took four million different authors, you know, and took a a fraction of the best of all of theirs

to aggregate this. And so how are you gonna divide up what you're entitled to? Well, so I'm gonna take it a step further. Let's say they do effectively create legislation, which I don't see how, have no idea what that would look like. I don't even have a grasp of what that would look like. But let's say they did. What's to say that you can't have access to

chat GBT 15 or whatever and it just creates movies for you. It doesn't need to create movies for masses. For sale. No, so it's it wouldn't copyright lies don't matter because it's not selling it to anybody. It's just me going to my AI and saying me correct. And it can do it instantly. Well, that's where I agree with you. Okay, and that's a very good point. And it can do it instantly. Well, that's where I agree with you. And that's a very good point. Like, that's where it will not get stopped. And it will disrupt no matter what.

Yeah, real personal entertainer. For a personal entertainer. What it probably, and that's a, I bet you that's a good speculation. It probably, we will probably write some sort of legislation that keeps it from people profiting off of original creators work. Right. But for the average consumer to- Which will crush the industry. Well, because, yeah, exactly.

Initially, you're gonna have to prompt, like, I like this actor, I like this type of movie, I like, and you kind of go through a laundry list of things, and then it will just know, like, you know, based off of what it gathers up, like, okay, he likes this, so I'm gonna put this together. Now, so initially, I think that's what'll happen. Well, you're gonna enter in your favorite movies,

it'll scour your searches. So it learns you. It'll scour your, it'll learn you. I think the next level, because we can do this currently with technology, except it's super expensive and time intensive, whatever. But we can measure things like pupil dilation, skin temperature changes, your pulse,

could be so accurate. Your gaze, you know, or moral change, whatever. And it's not a crazy thing to say that we could potentially as your pulse could be so at your gaze, you know, or more or more or more. And it's not a crazy thing to say that we could potentially have AI that will create content perfectly based on your physiological responses. It won't even need to know what you like

because it'll know what you like. And it's gonna make something. And then the next thing it's gonna make is gonna hit that button. You're like, this is the best movie I've ever seen. I mean, this was the argument I was getting with Doug. You just like yesterday or day before and he's just like, and I was like, listen, man, I don't know about you, but I'm already thinking like the potential of it replacing us,

whether that's realistic in the next year or 10 years or not. My mind is there now because you to your point right there, how fast it can start to, we have the, we already have that technology. We already have the technology to measure all those things. So if we have those data points and we enter those, it already has an incredible starting point. And then like you said, it can start to morph to how you're reacting to the current.

Did you guys ever see that show? I think I showed you that show of like a new technology and stuff where it had like will I am getting scanned into the computer. I never watched it. Yeah, so he created an avatar that looked exactly like him facial mannerisms, like the way that he answered questions, the way he vocally said and added inflection and all that kind of stuff. So they tried to gather as much data as possible on him and to where the point like he has a social media account just based off of his AI version of himself.

So my speculation would be like maybe there's gonna be places where you could literally scan yourself and then create like this like avatar version of you and then eventually keep feeding the data and then the AI could potentially put that person to work. I haven't decided if we are at the greatest advantage or disadvantage, personally us, because we've put so much content out into the ether.

That just scours that. That we already, it has so much information on you, the three of us. Oh, yeah. Because we've shared so much. It creates three most similar. Three most that are similar. So that's what,

that was what I was trying to say to Doug. It's just like, we are more vulnerable than a brand new three guys that are trying to start a business and they're creating as they go. Right. We've been inputting data for the last eight years about us personally

and structurally with the business, that it could learn us and learn our business better and faster than it could somebody who's just starting a business. We're just gonna have to have people that want organic content, you know what I mean? It's organic. Well, I mean, I think what you said off-air was actually really important and smart,

and it's interesting because it aligns with like how we built this business, our goals for 2023 and that was building this loyalty with an audience before we even ever tried to make money or monetize. And so getting back to those roots of continuing to pour more value, pour more of ourselves into our community and so that there is this loyalty of yeah, I know I can go get it cheaper. Yeah, I know I can go get it like this, but I have a loyalty to this human who's provided this for me.

So that was always true. I just didn't know what happened so quickly because if you look at the power of just the internet, right? So now you have access to all the information in the world. And what that does, and if you look at markets, this tends to be the direction. It starts out very decentralized. Then it becomes centralized

as you get these big corporations that purchase smaller ones. And then it becomes very decentralized again. And I think this is the most decentralized disruptive type technology we've ever seen because you're gonna create your own content, your own entertainment for you personally, and it's not gonna be for everybody. So it's gonna be interesting to figure out how companies and corporations are going to capitalize on that

when it's going to be so decentralized. It's going to be so personalized like, something so perfectly personalized for you, like other people might not like it nearly as much, but that's okay, you don't care. Because you're AI created just for you. So I don't know, it's going to be very interesting to see what that looks like. Yeah, yeah, yeah. You'll leave bugs and you'll like it. So I don't know, it's gonna be very interesting to see what that looks like. Yeah, yeah, yeah.

You'll eat bugs and you'll like it. Right? So you say that? I don't know. I mean, I try and keep a more optimistic attitude about it. And I mean, obviously we're talking about ways that we adopt it and we utilize it as a tool within the business and stuff.

And I think that's obviously the first step in this. I'm not like trying to scare anybody. But if you, I don't know, if you, if you, if you're sleeping on this and think it's not a big deal, I think you're, I think you're crazy because I can't, I can't remember the last thing that I was like, well, this could, this could really absolutely disrupt it. Yeah, I mean, like the internet, like the internet for us and, and at least in our lifetime, in generation, was probably the, the closest thing to this. And I actually think that- You had the Industrial Revolution, which was very disruptive.

You had the technological revolution, which we're still in, which there's been points that have been very disruptive. The internet, I'll give you, this is a silly personal example. When I first left the managing gyms, one of the businesses I considered opening, because I left with the intention of starting my own business. One of the ones I considered was a supplement store. Everybody knows my complicated relationship with supplements. And I'm like, I want to open up a supplement store, but this was right around the time.

I don't remember what year it was, 2000, 2001, where online supplement sales were starting to crush. And I saw how disruptive it was. I said, you know what supplement sales were starting to crush. And I saw how disruptive it was. I said, you know what? No one's going to want to, it's going to be so unprofitable to have a supplement store. Nobody's going to buy supplements from the store when you can buy them online. And so I ended up not doing it. So that's one silly example.

Because before that, where did you buy your supplements? You had your local supplement store or whatever. So very disruptive. So there's going to be a lot of jobs that are just not gonna exist, but then maybe potentially a lot of new ones that we can't even imagine, but I don't know. With something that can do so much. It's funny, because I was throwing back

because I didn't have power and I was like trapped in my house and all that stuff. And then I got my generate working again. And we didn't have any kind of internet or streaming available, so I was like, what the hell, what am I gonna do? And then he realized like, oh yeah, I have like DVDs. I'm like three of them left.

I remember I get rid of all of them, I'm not easy stupid things, and you know, like throwing like Frisbee's. And there was like literally just, I have Star Wars, like the whole, you know, the trilogy and then I have like the Matrix. And that was like, I have to keep those, you know, just because, you know, for a reason.

So I watched that, that was it though. I was like, man, like, there's so irrelevant now. Well, so I'm leaving. I'm going to the same thing, oh wait, it's not because my power is out, it's because we moved and the, we couldn't get an appointment sooner than two weeks from now to get our internet.

So I'm barely in the beginning of these two weeks and it's been really interesting. You know, I've already gotten over the like the entertainment thing that you just dealt with like I've already accepted like well I just you know I'm gonna read or I'm gonna talk to Katrina and we'll just do other things that are probably really important. You know the sucks we're gonna talk to you guys. So do more of that right? So I've already accepted that where I'm actually tripping out in is just, man, how much we've become dependent on that and just daily communication, work, and things like that. It's already been quite the hurdle. I can't even text very well because the iPhone runs off of the Wi-Fi a lot of time to do

the iPhone messages back and forth. And so that's delayed. Somebody can't send me any sort of a file, you know, so that I like download something. Yeah. You didn't get any adjustments naked pictures? No, none of the naked pictures came through. It's like too big of a file. Yeah.

That's stupid. It doesn't make any sense. But I mean, I had a call that I got another one today and so I'm like, I got to hang around here just so I could do it. I'm just like, man, it's funny how quickly we adopt new technology, right? It's like, you're resistant for a while, then you see it, then you start to use it, and then you become dependent on it. And so that's where I see something like this is like, you can try and ignore it all you

want right now, and maybe you're a late adopter with that, but eventually everybody will adopt it. And then it'll be interesting and kind of scary when you think about becoming dependent AI. Well, look, you take a modern person, you throw them in the woods, they're dead, they're dead in a week, okay? That's what's gonna be like when you don't have your AI machine

and it turns off, you're like, I don't know what to do. Yeah, didn't you say that Jordan Peterson predicted that like all universe? He said a good chunk of universities Gonna go bankrupt. Yeah, how I'll close how soon of a time did he say five years five years five years six or six The million jobs would be you know up for grabs. I mean he told it to I don't remember exactly what he did But it was a very complicated thesis. He prompted it to write in a particular style And he says it spit it out and he goes

And I don't think I could have done it any better. Yeah, that was his exact words Yeah, I heard him talk about that. Which is you know, that's really that's really crazy All right, I'm gonna change gears. There was a great article that Jackie sent us about the rarest type of employees And I thought it was interesting especially I think I think you're gonna like this Adam because good because I didn't get to read it As I'm reading it as I'm reading it, I'm like, huh, something's occurring to me. So I want to see if this happens to you as well. So the title of this article is the eight rarest types

of employees, and they simply outperform everyone else. And this is it from a career expert. So the first one is the innovator. So this is someone who sees unique opportunities for innovation, the more complicated problem is, the more excited they get, the first one to ask like what if we tried doing this another way. The next employee that's rare that's also outperforms other is the leader. So this is the person who has what it takes to motivate and lead people. They tend to solve problems and oversee complex plans. They have a clear mission that unites the team. Then there's

the Maverick. This is obviously somebody that goes off the path is an outsider with a different perspective. Then you have the engineer, somebody likes to fiddle with objects, ideas, or processes to see if they can make them better. They criticize things if they're not good enough or efficient enough. Then there's the expert. So this is the person who's like the special topic is their passion. They like to make an important contribution to their field as an expert. Then there's a target marketer, they understand their target audience, always come up with new ideas. The elite, this is someone who's just among the top tier in their line of work and they're sought

after because of their connections. And the last one is the cause. This is a person that feels confident and hopeful that they can change the world. They're empathetic, they react emotionally when they see unfairness and suffering, they're trustworthy, reliable and always willing to help out. You know what you just described? You just described the four of all of our tricks in the body. If you were to go back to that list, then you could attach one of those traits to each one of us for sure.

Well, as I was reading it, I was thinking to myself, like this just kind of explain what an excellent entrepreneur would have to possess or have to hire and work for. Yeah, I think it's a good point. An excellent entrepreneur has bits of all that. I think a very successful company has individuals that are specialized in each of those. Which is what I sell in one of those.

Like, yeah, what I heard when you were going through that is like, you know, sure, all of us have bits of all of them. But this person's better than that. Yeah, there's like, you know, one of us, it's like, oh, that's definitely dog or oh, that's definitely Justin or that's definitely sat. Like, I see that when I hear a list like that, which I think when you talk about scaling something,

that's important. Like if you just want to be a good successful entrepreneur, having a bit of all that stuff, I think is obviously a key to it. That's why I said, I think you'd want to hire some of that, because you're going to need some of that. Especially your deficient a bit, if you go and cross reference that,

like somebody that might possess that, it'd be like great to have that bring them into total. You know why that's a neat conversation is because it's not human nature for us to do that. It's actually more common for us to go look for ourself. Yes. You know, so like this, it took me years to kind of piece that together. Because you can see value in your good trade.

Well, and you were probably successful. That's why you're in a leadership role or you're hiring or you're bringing people on. If you're hiring, bring people on. You're already a role, right? You're leading now, whether it's one person or multiple. And so then you think, oh, I'm successful at this. I did well. So let me look for the attributes that I find in myself and these people. And it's actually not a good strategy. And so, and it kind of works, which I think that's why I did it for so many years because I would find one or two trainers

that were like me and it was like, oh, together we're really good. But then I was always struggling and I was always feeling like I was filling holes and gaps and I felt like I had to carry so much to load. It wasn't until many years later that I start to look at it more like a football team where I'm like looking for specific attributes in people and accepting that my wide receiver, it would be a terrible running back.

But that's hard when you're like, imagine hiring a trainer and going like, I'm just going to accept this trainer sucks at this, even though that's an important attribute to be in a great trainer. That's okay, I'm building a team. I don't need, they just need to be good for these things, because I need that type of trainer for these types of clients, right? I didn't figure that out till I was, I think, 23, 24, when I first, trying to think when I first opened, like, full on, opened my first business, and I looked for a business partner

that was organized and an integrator, because those are two massive weaknesses of mine. And it took me that long to figure it out. And I consider I had been managing Jim since the, you know, since 19. So it was like four or five years of doing exactly what you said out. I'm like hiring people just like me. And then burning everybody out. I was like, I need somebody who can do these things that I suck. You know, I suck really bad at. You go ahead. I know. I'm just thinking about something. I shared with you and you said, you see, I don't think Justin had saw it, but did you see the, I forget what it's called.

It's called a paradox, a certain type of, oh, Perrito Principle. What is it called? Is it the Perrito Principle? Is that what it's called? I don't remember. No, no, no, not the 8020. This was what Chris Williams said.

I think on Joe Rogan's show, when he was on there, he talked about where, if, no, not the 80-20. This was what Chris Williamson said, I think on Joe Rogan's show when he was on there, he talked about where, if, like so, he gave an example of, if something is less than a mile away, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, we, how we really numb kind of Yes, yes, and how how how often we get stuck in that place assumes and that's all the beta paradox and that we would actually be beta paradox Beta pair that we'd actually be better off in a worse circumstance because there were circumstance would more likely Forces to get out of it. I mean, I can totally relate to this And I say this when I talk back when I get questions on interviews of like my career path and stuff. When I talk about my last four years at 24, I finished, I talk about them as almost like four wasted years. I was like, there was four years there where I knew I probably should leave. But it sucks so

bad that you. That's right. It's sucked bad enough for me to make the decision. And then of course, making that decision was scary, hard. I was definitely challenged about the gates, but then ultimately led to the best decisions I ever made in my life. And it's like how many people are stuck in that place, whether it be in... It's not bad enough to force them out.

Right, yeah. I think of job, I think of health, I think of a lot of relationships. Relationships, it supplies to a lot of aspects in our life where it's like, you know, it's, it could be so much better for you, but you are okay with how comfortable it is. And ironically, you would, you would, it would better serve you if it was shittier. You know what they make you take action? You know what they call that in sports.

Oh, here we go. I'm going to try this. It's like playing to not lose versus playing to win. You're afraid of losing what you got, right? You're afraid of losing what you got. So you're in this crappy relationship. You don't like the person. You're unhappy, but it's not so bad, right?

They're all okay. They don't cheat on me. They're consistent or whatever. So whatever. We'll just stick it out versus. And so you're like, do I leave and kind of lose this consistency and then take this big risk versus, I'm with this totally horrible shitty person,

I got about. What do you think those signs are? So if you're somebody who's trying to like assess, like, am I one of these people or am I in this situation currently in my job or my relationship or my relationship with myself as far as my health? Like, what do you think are the signs that like, you're stuck in that middle paradox.

Like you're not, where you need to push yourself to assume or think it's worse to take action and not stay in that place. Like what are some of those signs you think? I, lack of growth maybe, I would say. Like, you feel stagnant. Like a progress, you know? Because I feel like they can apply to both the job,

it can apply to your relationship, it can apply to your health. Like, so like a consistent lack of progress. And by the way, taking action doesn't necessarily mean that you divorce or leave. Yeah, it's a choice. It could mean that you improve the situation. Yeah, you at least, you know, you know, you know,

what I think. So to that point, I'll tell you back to my four years where I, I should I shouldn't say I wasted it. What happened in the beginning of those four years, I started to take action on personal growth. That was when I started reading. So you did take action. But I didn't take action, like I should have left

and also took that action, but I started to at least take action on personal growth, which ended up up leading to me leaving, building the confidence for me to go like, you know what, I need to go. Yeah, so you did take action. Kind of. Yeah, you'd be hard on yourself.

Yeah, that was the right action. Yeah, I mean, I think that's what it led to that when you look back, but I don't think I was awesome. You know what, this reminds me of people who just complain a lot. They complain a lot and they complain about lots of negative. They don't look at it. And you, at a certain point, it makes me feel like either do something about it or change your frame of mind so that you stop feeling so complaining about everything.

Because you could do both things, right? You could do one of those things. You could be in a situation where you're just complaining and you're like, and then you lay it all out and you're like, well, I actually don't want to leave this job. Actually, I guess this job is good. So let me just change my outlook. Instead of being so complaining,

let me learn how to like like what I do or I complain so much I can't bounce. I gotta leave it. It's so funny how we don't look at that as a choice and that we look at it as like this situation that I'm in and it's like you actually choose to love or not. It's like, I remember when I first figured that out

about relationships and the word love and thinking that, oh, I'm waiting to fall in love. I feel like you have a lot of young people that are waiting to find this career they're passionate about and so they go from job to job and they're just like, oh, that one I wasn't passionate about. Oh, that one. And they're waiting to find this career they're passionate about. And so they go from job to job. And they're just like, oh, that one I wasn't passionate about. Oh, that one.

And they're waiting to fall in love versus choosing to love something. And along that process, learning about yourself. And so I feel like that same thing applies in relationships. Also applies in work. I loved shoveling shit and milk and cows, making $7 an hour. Now obviously I didn't stay there

and I didn't do that for the rest of my life, but I chose to love it while with it. You chose this and not hate it the whole time. That's right, I chose to love it while I was doing it and to learn to look at all the things that I enjoyed from it and along the way that led me to other things. And I think that's so important

than to complain about my situation like, oh, there's sucks, I only make this much, oh, the hours are terrible. Oh, my feet hurt. Oh, all these psychedude. If you focus on that, that's what you'll get from that. Yeah, that makes a huge... You know, when you learn that a lot, at least for me, was having kids

because what you did before, which was fun and exciting, is gonna change radically. For example, this is an easy example. Go on vacation with your girlfriend or your wife without your kids. Totally different. Free, awake up when you want, go here, have a great time.

Go with little kids. If you don't choose to love the new vacation looks like, you're gonna fucking hate it. You're gonna hate it. Cause you got little kids, you gotta wake up early anyway, you gotta get ready, we can't eat there. You're now structured, you gotta keep busy. You gotta keep moving out of the house.

I think too, like, in today's day and age, like, the biggest challenge is like delayed gratification. Like, to be able to sell that concept, especially to kids and like, people that are just like introducing themselves into the workforce, like, to be able to go through that, enjoy what you're doing, the hard work in the process of it to, you know, inevitably get to a desired outcome,

it takes a lot of that. It's a lot longer of a period of time than I think people are accustomed to these days with everything being so instant. Totally, totally. All right, we're gonna mention organify. I am on another journey to lower my caffeine intake again. It keeps climbing up just because

the lack of sleep with the baby and all that stuff. Understandable. I'm bringing it down because I notice it affects my sleep at night, which is I get this negative feedback loop, right? We're sleep, more caffeine, we're sleep, you know, whatever. So I'm doing the whole trade caffeine for organify reduce. And I didn't do that the first cup the first day.

And then I did it the second day. And then I didn't do it the third day the first day, and then I did it the second day, and then I didn't do it the third day, drastic difference, drastic difference. So I'm cut the caffeine down by 50 milligrams at a time, and I replace that with a serving of the red juice. And it feels I could tell I'm having less caffeine, but it doesn't feel like it sucks. It's a drop off.

Yeah, it doesn't feel like it sucks. So it's got some good, I guess, I guess you could call them stimulatory effects, but not like caffeine. It's not affecting my sleep negatively. You know, since you brought up organif, I wanted to ask you a question that I thought about while I was taking, so I've actually been taking the immunity of theirs

because I've had this cold that I've been battling for the last week. Is, what is a science say about me taking something, like let's say like the zinc and things like immunity or the airborne or stuff like that, in the timeline of like getting sick? Like, is it more important that I was consistently using it before I got sick and so that my immune system

can handle it better? Is it more important that as soon as I think I might be having, I start to ramp it up and do it and then be consistent through it, is it more important that I do it while I'm going? Is there, so there's two parts to that. One is if it is a nutrient that you're trying to fill, so the reason why people supplement with things like zinc

and vitamin D to prevent illness is because a deficiency in those greatly increases your risk of deficiency. So that's more important pre. All the time, okay. Then there's this other part which is studies on compounds that help fight illness, natural especially, almost always show the effect being more pronounced

when you are taking it right at the onset of infection before you even feel symptoms. So that's challenging because you typically don't know you're sick until you're sick. So okay, you are the one that has got, I never was like this and I do feel like, even this like cold, I mean, I moved my house, I've been working every day so I'm fighting a cold

but I don't feel that bad. I actually feel, mornings and nights are a little rough. But one of the things I've gotten better about because I've seen you do this is, as soon as like somebody else was sick by me, I, all of a sudden, even if I'm not feeling any symptoms yet, I'm just like proactively, I'm gonna start ramping and including all this stuff right now.

And then what I've noticed, and again, this is just my own experience, I feel like the cold or the sickness that I go through is not as bad. Yes. You know, normally I'm kind of a baby. I get a little sick like this and I'm like the cold or the sickness that I go through is not as bad. Yes. You know, normally I'm kind of a baby. I get a little sick like this and I'm like, I'm laid up for like three days. Yeah, so studies on, again, natural compounds show

for the most part, reduce severity and time of illness. So if something works, for example, there's something called angiographis, which has been shown to be effective on rhinoviruses, coronaviruses, I think are the two main respiratory viruses. And the studies will show that when people take it and then get exposed that many of them will not get sick or more will not get sick. But the ones that do, they just have, it's not a severe and it doesn't last as long. Same thing with elderberry. And then the studies will show that if you're in the middle

of it and you're super sick and these are taking the stuff, almost doesn't last as long. Same thing with elderberry. And then the studies will show that if you're in the middle of it and you're super sick and these are taking the stuff, almost doesn't do anything at that point. It's like permeated your body and now it's just your immune system un-aided, if you will, and trying to fight this thing. So, all right, we're gonna do a shout out. We do this at the end of each of these introductory episodes in our quads.

So this is a person, she's got a small page, just why I like shouting her out. Her name is Robin Gobble. So, roby-ngov.govl. She's a therapist and a writer and her posts are really good for like parenting, you know, like how to deal with tantrums, you know, how to deal with your child's central nervous system, reacting. She actually uses animals to model what, you know know how some children act and why you should approach them in a particular way. So really really effective communication style on how to raise your kids and all that stuff.

So really good stuff. I found it very interesting. This is my wife has been following her and she's the one that pointed me in this direction. So check her out. Pathwater is the first certified refillable and 100% recyclable bottled water. It's packaged in a sleek and sturdy aluminum container. They have still water, alkaline water, and sparkling water. So if you care about the environment, you like water,

you want to reuse the bottle, stop buying plastic water bottles, go aluminum, go check out Pathwater. Go to drinkpath.com, use the code Mind Pump for 10% off your entire purchase. All right, here comes the rest of the show. Our first caller is Nick from Minnesota. Nick, what's happening? How can we help you?

Hey, doing well, fellas. Hope you're all doing well. Yeah, I got a couple of questions for you, but first off, thanks for all you guys do. Love your show. You know, before finding Mind Pump about a year ago, I had a couple different podcasts I'd listen to. And now you guys are on constant repeat. I mean, every time I get my vehicle and my phone connects,

you guys are just playing automatically. So yeah, thank you. Yeah, love the stuff you put out. So thank you guys so much for what you do. Thank you. I got three questions for you. Yeah, love the stuff you put out. So thank you guys so much for watching you. Thank you. I got three questions for you and they all kind of roll into each other. But I'll start with a little backstory for the questions. So about seven years now, I've been competing in triathlons.

And over the last year, actually, I've gotten fairly competitive with it and I completed my first ultra-distance Iron Man Trap won in August which I took first place in my age group and ended up qualifying to Spain to compete for Team USA at the World Trapon Championships. Wow. Killer, man. I started training for that in October. I hired a coach and that's going great. All my swims, bikes, and runs are being programmed by him. I'm programming my lifting sessions, which have been on Monday, Wednesdays, and Fridays. I started off with strong lifts, kind of did that for a couple weeks, and then I purchased, you guys' maps, 15, and that's kind of what I've been running so far here.

But leading to these questions, I thought, you know, there's got to be something better for me. I'm about 16 weeks out, and I'm really looking for something to help you know boost strength speed and endurance Just kind of help me Becoming overall better athlete leading into this this event in May So my first question is Out of your programs what program would you suggest to be the best for speed endurance strength for someone like a triathlete? And then two, with that program, how do you approach loading those lifts? Do you look at a percentage of your one rep max for like say back squat? And am I doing that same weight over all sets?

Or do you want me to load each set getting heavier? Yeah, good, great question. So I'm going to ask you a few more questions, Nick, if you don't mind. Sure, yeah. Just so that the audience kind of understands, you know, the level of your training. Yeah, so, so first off, what was, you did an ultra iron man triathlon,

so give us the distances of each, so it's a run, bike, and swim, and then give us your time. Just I want people to get the idea here. So the swim was a 2.4 mile swim, a 112 mile bike, and then run a marathon, and I did it in 12 hours. And the training I did up to that point was,

essentially I trained to finish. I went on push myself, don't get me wrong, but the training I'm doing now was a lot more structured and more serious. I just came off a 14-hour training week last week with everything with with my swims, my bikes, my runs, and lifting included. So this time around the training is more intense. Yeah, it's in quite structured. But you did well enough because to compete where you're going to be competing in Spain, you have to qualify, meaning you have to be better

than the vast majority of people that can actually finish these events, let alone, you know, compete at any type of a level. So most people who do triathlons are like, I just wanna be able to finish it. People who do an Iron Man, I just wanna be able to finish it. But you actually did well enough to qualify to compete. I actually think that's because he probably hit

a very nice sweet spot of training. Well, I think and I think what you might make a mistake of is trying to do too much in this one. I mean, yeah. I mean, that's what I'm hearing right now. You're actual, you're your idea of going to maps 15 is probably, and I can't wait to hear what the other guys say, but I would have steered in this direction. Not only when I steered you in a Maps 15 direction, but depending on what your other coach is having you do for that week,

I would dictate the volume. You asked a question about one rep max and how much should I load the bar. That would be completely dictated on how you're feeling and how your training is going with your other coach on the other stuff, because I would never wanna, let's say you hired me as your lifting coach while you have your coach who's got training you

for your ultra, I would want to be in communication with him so I know where to push your intensity and know how hard you're going on that because I don't want to impede on that in pursuit of trying to get you a little bit stronger. Like, oh, if all I was thinking about getting stronger, I might go, okay, we're gonna load the bar this and I'm stretching you, but then I find out, oh, if all I was thinking about getting stronger, I might go, okay, we're going to load the bar this and I'm stretching you. But then I find out, oh, you just had this, you know, 10 mile run yesterday or you've got this

big run tomorrow. Like, I don't want to impede on that. And that, as far as performance on your race, that could hurt you if I'm trying to do too much in the weight room. That's my opinion. I'm on board with that. In fact, the coach that you're working with, are they experienced at training people like yourself? Yes. They're going to give you better advice than we're going to be able to give you because they work with you on a regular basis and they work with triathletes.

And these days, most triathletes incorporate some form of strength frame. If you asked me this question 30 years ago, then I'd say, okay, I wouldn't have taken their advice, but the person you're working with is going to be able to advise you better than we are when it comes to your strength training. Now you're 16 weeks out, and I know that sounds like a long time. So, that's four months from now, no big deal, but the level of volume that you're scaling from is going to get so high that I wouldn't worry about building tons of muscle and strength until you're done with your race

Until you're off season off season is when you're trying to build muscle That's right in season. You're trying to protect your joints Protect your mobility and prevent yourself from getting your performance That's it. So and that's what will give you the best performance Improvement so at your level just to be clear at your level. I'm not talking about like someone who's just, you know, weekend warrior. At your level, the difference between first, second, and third, for example, is whether or not they got injured or over trained. That's the difference. It's like, oh, this guy went in, he just healed from an injury. That's why he got second. It's usually not because their training was so much, you know, more intense or whatever. Now you look at like the last five places,

well now you're talking about that, but at your level, it's about maintaining your health and not hurting yourself. So the way you should view your strength training is exactly like that. So Matt's 15 is probably the most appropriate. It's like short workouts every day. And the way you should approach the workouts

is I wanna feel good in this session. Don't think of them as workouts like you do when you do your run swims and your bikes. Think of them as like recoupative strength training. That's the idea you want when you're going into them. And through that process, you may actually find to get stronger. So for clarity, for me,

so have you already sat down and met with your coach and he's laid out sort of the entire plan of the training leading up to it now and like what the differences are between that and what you did previously. Yeah, so I use, we're using the system called training peaks and he's got it in his system on the coaching side of things. I can't see it, but he can, he has it all the way mapped out right up until race day on what I'm going to do and how we're going to, where we're going to peak and the taper right at the

end. So, yeah, I mean, that's something I would definitely try and work with him specifically on like, did you show how it would complement that? Did you show him maps 15 yet? Does he know what, yeah, that's what I mean, like bring that. I haven't, he just kind of asked you know when we sat down prior to start training. He asked he has background with some straight training strength training for other triathletes he

had but with with my experience and what I've done with the past he just asked hey do you want to do want to, do you have a program you're doing? And I was like, well, yeah, I got, I got some programs I've done before. But that's kind of where he sounds like that. He sounds like a nice and I program it myself. He sounds like a good coach because he sees that you're already performing at a high level. And so what a good coach will do when they step in is they'll typically say, okay, I I'll make some changes keep doing what you're doing all the other stuff because that's even going to work. So he's actually a pretty good coach. So here's a deal I wouldn't tell him to program my strength training. I wouldn't have him coach

me on strength training technique if he's not a strength training coach. No just can you care what you're doing. Yes but he's he's gonna be a really good judge on total volume, total training. And I'm sure he's monitoring your times. Stress management is really where you guys need to communicate and get on that same level just so that way too. I mean, of course you can like listen to your body and you'll know intuitively like whether or not you're going a little too hard,

but to communicate that with your coach, I think we'll just optimize the rest of the process. The irony of this is I think that, I mean, you said at the beginning that you kind of went into this first one like just to complete it, but you probably actually did a pretty damn good job. Right, right. They broke, don't get surprised myself.

Yeah, I think you, I think you, and maybe in your head because you have your, you have that athletic mindset like I could do more. If that's, you have that athletic mindset, like I could do more. If that's how good I did with barely trying, I could do more. This is a mistake that athletes make many times is because they're like, I have another gear. I have another level.

And when you're training for something like an ultra marathon, it's like recovery and taking care of yourself is as important as trying to improve your myel time by, you know, a fraction of a minute or something. Yeah, recovery management, injury prevention is at the high levels is what separates the best from everybody else. That's what separates everybody besides talent and all that other, you know, those immutable

characteristics. What was your background before training for trathlons? Well, I was your high school athlete, football, basketball, baseball, played a little college baseball, and then got into running, actually. I started just, I hit running really hard, get a little cross fit, got off that, and then I found Triathlon, and that just kind of took off and learned the ins and outs of that.

And I was, ended up being fairly good at it and was like, and I love it. So that kind of just took off. What's your what's your height and body weight? 5, 860 pounds. You're like the perfect size for a triathlete. That's what you typically will find. Right. So, um, map of all the programs we have, I would say Maps 15 is going to be the best base

and structure for your current training. I would show it to your coach and your goal is to feel good going into this event and your coach will know when to push you, when not to push you. So you want to feel good going into it. And then if you wanted to do anything else of what we offer, yeah, mobility. So Maps Prime Pro and what I would do is I would pick a few mobility movements for areas that you might, okay, sometimes I can notice hips.

Yeah, extra fatigue here or pain there. And then those mobility movements, you could just practice throughout the day. So literally like if you're sitting right there and you got five minutes, you could do like a shoulder mobility movement or whatever you tend to pick. And those things you could just do throughout the day and those won't contribute in any significant way

to your recovery, to take it away from your recovery, if anything, to help. Perfect, yeah, that's exactly what I need. So just to recap, so like this morning, I did a 60 minute weight room session. So for maps 15, you know, how would you suggest attacking those lifts? Like do instead of two lifts, do four of them, you're doing 15 minutes every follow the program. Yeah. Just follow. Oh, okay. And the only way, the way I would would gauge is I know you asked a question and you're probably looking for an answer for this is like, like, how hard do you go after it? How do I, how do I measure on the bar?

Right. Yeah. That really is dictated for me by what you did yesterday and what you have planned for tomorrow. It's not a field. And this is why the kind of communication with your other coach is important because if he has something planned for you, let's say tomorrow, that's going to stretch you a little bit more than what you did the previous week, you probably want to go into Maps 15

that day a little bit easier, like more recovery mode. Like more like, hey, I know this is weight, I can easily handle on the bar. I'm gonna stick to weights that I can move. Energy, soreness, achiness, joint pain, all those things, you gotta really pay attention to that and like gauge your workouts accordingly. Here, don't sacrifice your performance

in your runs, swims and bikes, for performance in the weight room. That's gonna be a big mistake. So sometimes people are like, oh, I wanna, I wanna go harder in the weight room. And then the next day you do your run, you're like, oh man, I was, that was off from my- I don't know that.

Yeah. So you did, as you sacrificed the more important thing for the less important thing. Now, if you're gonna compete in a strength training event, then I would say the reverse. Different advice. So don't sacrifice one for the less important thing. Now, if you're gonna compete in a strength training event, then I would say the reverse. Different advice. Right, so don't sacrifice one for the other. Sure.

In this case, it should compliment, at the very least, it should not take away from your performance and what you're currently doing, but at the best, you should notice better performance. So that's what you're aiming for, and that'll help you dictate the intent. Did you, Nick, did you listen to the episode that we did with Cory Slesinger,

the performance coach for the Sons? Oh, I don't think I've listened to dictate the intent. Did you, Nick, did you listen to the episode that we did with Cory Sussinger, the performance coach for the sons? I don't think I've listened to that one yet. I'll let you go. Oh, go listen to that. Because the advice we're giving you is, okay, so you're like a professional athlete, basketball player guy, and he talks about microdosing training in season.

Like, so when they're playing, when they get into basketball season, they pick towards the end. And it's very similar to our philosophy around maps 15 and so it was really cool to have that conversation with him. We didn't know that he was going to communicate it like that and that's right in line with kind of our philosophy on how we would train an athlete like you is like it would be these real short work. You could even by the way break up because you would be running probably the advanced version of Maps 15,

which is more like Maps 20, I would say. You could technically break it up in multiple microdosis. You could split it in half, you could do like half of it in the morning and half of the night, which would allow you to increase a little bit more intensity on the lift because of the total volume in that workout. And it's what he calls microdosing training. So listen to that episode, you hear, kind of talk about how he handles

these professional athletes in season with their training. And that is kind of the mindset that we want you to have when you're training maps 15 with your running. Now, do you have maps of team? I do, I do have maps of team. What about Prime Pro? I do not have Prime Pro. All right, I'm gonna send that over to you.

And then after your event, if you have an offseason That's when performance math performance would be a good program performance in the offseason offseason. Yep. Yep We'll send prime pro over to you awesome fellas. Thank you so much for taking the time to chat with you You know what let me do this all so are you in our forum? I? Am not okay. I'm gonna I'm gonna put you in our forum. If you promise to give us, I want some updates. I wanna see how well you do. That's pretty cool. Yeah, yeah, very slowly.

We'll do fellas. And it's episode 1927. So episode 1927, Corey Slesinger. You're that Doug graduated high school. That's right. That's good here. All right, I'll give you a listen, dude. Thank you, fellas, so much.

You guys take care. Thanks, brother. Appreciate it. Oh, I love questions like that. That's that's when it gets real fun. Well, there's a fun. You know, you know, so funny was hearing him like, oh, yeah, I just kind of trained just to not just to finish. But he probably for the world. Yeah, yeah, I qualified. Well, when you got there, I'm on TMS. I say now it's weird. Yeah, well, you got there some obvious genetic talent. And then he probably did a damn good job, or not. Yes, I think he actually probably,

you know, he probably was on the side of like, I'm not gonna crazy push myself, let's just finish and was probably a nice sweet spot of where he should have been. Right. How many times have you worked with someone or maybe you've done this with yourself? He hasn't even peaked yet. I think you guys have ever done this where you do well and then you, oh, I'm gonna do that again,

then you overthink it and mess it up. Totally. Yeah, that's so typical of athletes. Yeah, I told you. That advice is perfect. I mean, just like get out of your own way and just like apply that kind of similar process. But, you know, even if you look,

and just just for the audience to kind of understand, if you take the, let's say you take the 20 minute workouts every single day, what is that average out for the week? 140 minutes. So that's like two, that's almost, that's a little more than two one hour workouts a week. So someone may say, well, why not just go to the gym

for two hours, which is fine under normal circumstances. But in this case here where he's so much working out is going on, so much training is going on, that 15, 20 minutes a day has less of a systemic effect on recovery than two, you know, 70 minute workouts a week. So even though it's cumulatively the same, the small doses actually are better when it comes to recovery, thus making them better for adaptation in a circumstance like this. Our next color is Benny from New York.

Benny, what's happening? How can we help you? Hey guys, how you doing today? Good, good. So I've been listening for about a year and a half now. I had a job where I was doing a half hour commute. I now commute over an hour to work. And it's told me you should get into podcasts.

So I found you guys and never look back. Oh, good deal. Good deal. All right. So I guess I'll and never look back. Oh, good deal. Good deal. All right. So I guess I'll get right into my question. Oh, also, everyone, thanks you for putting out your amazing content. I wanted to do that as well.

And also wanted to give you guys credit because I feel like you really do a good job catering towards new and old listeners. I know when I started, you guys were in like, episode 1800, plus or so. I feel like by now I haven't missed a beat. I've listened to all the things that you guys have to say. But for old listeners, I know you guys are always repeating.

A lot of different ideas and content as well, but you always find a fresh new take on how to present it so that we don't get bored of hearing the same things. In fact, it's reinforcement of all the great content that we need to be focused. We're going to edit that for a commercial. Yeah, that's a great commercial. Yeah, thank you, but it's a nice compliment. You got, I know you guys put in the effort there, so you deserve the credit. Thank you. Sweet. All right, so I'll go right into my question. It's a little bit hindsight because I was

going into the last week, where I was in the last week of Maps Power Lift, the peak week. And by now, I actually finished up doing my maxes last night. So I guess I'll kind of read my question as is. And then you can go through like how you would recommend I go through the max week. And I can tell you what I kind of what I did. And we can kind of see how that goes. So I have a week left to Maps Power Lift the last peak week.

However, I'm not preparing for a meet, so I wanted to know when and how I should structure my PR days when I finish. How many days should I wait after the program before I start the maxes? Do I schedule each of the big four lifts on different days? And how many sets and reps should I be warming up with as I approach the PR weight. So that was kind of the first piece. And then the second piece was that I ran the program using the OneRetMax calculator that you provided based off the eight rat max as designed in the program.

The prescribed percentages felt like the appropriate weight for me yet I happened to know that I've hit PRs higher than what the calculator predicted, how much over the one-wrap max calculated at the beginning of the program can I expect to hit? Yeah, great questions. I wanna ask some questions before we answer, because if I was coaching you, this is what I would actually ask you more things

than I would actually tell you, meaning what are some of the things you learned about yourself during the program, Benny, as far as like, warm upsets and how strong you felt? Like, I've had clients before, and what I'm leaning towards is, I've had clients before that, they do one warm up set,

and then they feel they're strongest on their second set. Then I've had other guys that they need four, five warm upsets before they feel like they're at their peak, their strength. And so, when I'm training somebody that's like this, I want to find out like who they are. Like are they, are they ready to go on set number set number two? Or they, they kind of like slow to kind of get in the groove and they want, they'd rather have three, four, five warm-up sets before they get after it. And your feedback would dictate probably what I answer to you right here. Yeah, so I'm more of a slow get into it kind of a person.

I think I think sales the same way when you kind of answer the question. We actually takes a lot of warm ups. That's so for me, it's about trying to find the balance between doing too many warm ups where I've exhausted myself, quote unquote, versus making jumps that are too big, and then not being able to hit just because I haven't warmed up my CNS enough. Yeah, being a warm up should never feel like a workout. Yeah, that's basically it. So you should never feel like,

oh my God, I'm getting a pump, oh my God, I'm whatever. What you should feel like is you're in the groove of the lift, that's how it should feel. So like the squat, you know, I warm up to the point where I feel like I'm in the perfect groove of my squat and then I can jump with way. And this takes some experience and getting used to. Your first question was how you structure your PR days.

Is this, what do you mean by that? You mean in order to hit a higher PR? Like what you should do to maximize the PR that you're gonna hit? Yeah, so it was like, it was like day of. So I know you guys didn't episode on how to hit a deadlift PR where it was more about the programming and leading up to getting good sleep, having enough food and carbs and things like that.

It was more about the workout itself. Because you know, how many sets you should do, how many reps you should do. What I ended up doing was I kind of did my own little research to see what some other people put out there as far as recommendations. And what I ended up doing was like percentages, like a 50, 60, 70, 80, 90, 100%

with a reps scheme of like 85, 3, 11, 1, et cetera. You tell them, just keep going. Yeah, well, you're kind of overthinking a little bit. Okay, so PR days are also not workouts. So you should not feel like you're doing a workout on a PR day. The PR day is just testing yourself. So you do enough warm-up sets to where you feel loose

and you feel tight and you feel in the groove. By the way, a warm-up lasts for hours, meaning if you're done with your warm-up, you could sit and hang out for 15 minutes before you go for your PR. You don't have to like wait, oh, two minutes later, I gotta go hit my PR. I usually will warm up and then right before my PR, it's like 10 minutes.

I'll just be chilling and maybe doing some stretching, maybe moving around a little bit and then 10 minutes in and I go and hit my PR. So, and the reason why I'm saying you're overthinking it is because you got some numbers that you got off some information. And that by the way, that sounds good. But what I don't want you to do is get so stuck on those numbers that you end up as a-

General parameters more than anything. And I think to each one of our advices, it's gonna vary even between us. So there's a lot of individual variance to it. Like for me, I all warm up much to like what Salis says. I don't treat as a workout. I'm actually doing lighter than what I would normally go, but what I'm doing is spending extra time, you know, reinforcing my grip, like all the technique and the nuances of it and like squeezing intrinsically and getting intensity that way in terms of, you know, leading up to like firing my

CNS. So that's sort of the technique I apply. And then that way my body feels like it responds once I get, you know, higher amounts of loads. This is also a lot like actually bodybuilding in the sense of, so one of the hardest things that I don't think I ever accomplished was peaking on stage. I did six shows, I prepared for years, I also did preps that were not even first shows, I prepped myself many, many times to try and peak and I never brought what I thought was the best version of myself on stage. Why is that? Not because I lacked any information, because I did a lot of research trying to figure out what does everyone say about how much carbs, how much water, with the timing, what kind of pumps I do, but there's such an individual variance that you have to kind of just

tweet, you have to keep trying it, trying it out and see what works best for your body, because peaking is very individualized and peaking for a way you want to look super psychological and peaking your your max you could get out that day like you you may find out like we could say here and give you like all these like oh do this do that and you find out like man all I all I was missing was I needed that the day before the where I needed to be mentally and the way I needed to sleep boy that made the biggest impact or I don't care maybe it was a fucking pair of shoes you wore like man I just felt so grounded and connected when I wear those sneakers versus those other ones. Like, so it's, when you get to the level

that you're asking of like, how do I get the maximum, you know, peak, you know, wrap out for myself, boy, is that gonna be very unique to you? And a lot of the truth behind it is, here's some parameters, and I think we provide some of them. I think the internet will have some good tips for you, but to Salis Point, don't get so married to other people's, you know, philosophies around how to peak.

Use those as like kind of baselines, but kind of try them out and see if it works. But we get a little bit to what you like and what you feel and test it like that. And it's gonna take a little bit to what you like and what you feel and test it like that. And it's going to take a few times probably for you to really master what that looks like. And like I said, I still don't think I figured that out for myself for bodybuilding. It's like it's such an art to figure.

I bet you even training at what time of the day will make a difference on your PR. You may be, you may, you said last night you did your PR, but you might be better at noon or better at eight, you know? And in terms of like, you know, the rep kind of projection calculator, like we actually like use the eight rep because of the risk to reward kind of factor with that. Like so because this was more of a beginner

coming in to learn powerlifting, like we use that formula instead, the higher you go with that in terms of like the less amount of reps, the more accurate prediction will probably go. Yeah, those are almost always off for me. But yeah, they're general and I have, I'm a lot stronger than I should be at the low rep ranges and a lot weaker

than I should be at the high rep ranges. So those calculators, if I go above six reps, they start to really get thrown off. So use it as a baseline, but okay, think of it this way. Benny, if I was going to have you throw darts on a board and you were trying to hit the center, by the time you got to the fifth or sixth attempt, you probably start to get a little more accurate, right? Okay. So what you're warming up isn't because people have a misconception about warming up.

They think that the muscle itself has to somehow become warm, impliable as if it was in the refrigerator and it's like a piece of steak and you gotta take it out or whatever. Now that may be true if you're sitting in the snow and then you go inside to work out, but if you're just in your house or in the gym and you're going to work out, the warmup isn't doing that as much as it's getting your CNS ready, meaning you're priming and getting your body ready to exert maximal safe force and also organizing your muscles and technique to maximize your leverage. So think of it that way. Think of the warmup sets as practicing to get to the perfect

technique and form to maximize your leverage. Not, I got to get my muscles warm because they're cold. That's a warmup, I think tends to throw people off. It's like, oh, I got to get my muscles warm. That's what's doing it. No, it's not. It's getting your CNS in the right groove, getting the technique perfect, just like a baseball player. The skill practice. That's a skill practice. Correct, that's 100% what a warmup is. It is not get the muscles warm, employable, whatever. That's like a secondary effect.

That happens from it. It's really about the skill and technique and perfect. And so to that point, when you're choosing the weights that are preparing you for the PR, I would always lean on the light. I want just enough weight on the bar that I can accomplish that. I can accomplish, I can get my technique down.

And it's like, okay, I wanna conserve all that extra energy for that attempt at that PR. I don't wanna at all waste any of it. And that can happen if you're like trying to do percentage, like, oh, I'm gonna go 50, and I'm gonna go 60, like to South's point, 60 at five reps, might gas him a little bit, and now he takes away from his one rep max.

So he's better off not worrying about the percentage going, like, you know what, when I warm up with 225, that is enough weight for me to feel that, feel that, get my CNS fire and get it in the groove, and then I'm gonna go from 225 all the way up to maybe freaking 500 and something. That's where the individual variance is going to be here. Do you have any example, Benny?

Are there extra side? Of the four main lifts, are some of them easier for you to do, technique and form wise than others? Yeah. Okay, so I'll give you a personal example, okay? So for me, the deadlift, I can get into the groove very quickly.

So let's say I go and attempt a PR, recently I hit a 605 pound deadlift. Here's what my warmup looked like. It went 135, 315, 405, 605. What were the reps though? Oh, it was 135 was 8. Then I went up to 315, I did 3. Then I did 405 for 1. Then I went 605. Now that's because the deadlift for me, I did three, then I did 405 for one, then I went 605.

Now, that's because the deadlift for me, I get into the groove and the technique very quickly. Now, if I go attempt a PR in a squat, I'm doing a lot, a lot of lead upsets because it takes me a long time to get in the groove and the technique of a squat, right? A bench press for me somewhere in the middle. So that's why I'm telling you these estimates,

you might be overthinking it, because if you looked at my warm up, but if you took somebody who had trouble with the technique of a deadlift, and you had them do what I did, they might hurt themselves, but for me a deadlift is a very natural feeling exercise. Squat on the other hand, very unnatural feeling,

and I gotta work my way up, step by step, by step, 15 pounds at a time before I attempt a PR. I hope that makes sense. Yeah, that totally makes sense. And as far as how long after finishing the program, how long you wait before you start doing your max is obviously I so I took a couple of days off after I finished the program. I know that last peak week is only two days workout. So I did it on a Thursday and a Sunday is how is where I finished it. And I know that last peak week is only two days workout. So I did it on a Thursday and a Sunday is where I finished it. And I know the Thursday is a heavy deadlift day on

the last week of peak week. And then the very last workout is a heavy squat day and heavy bench day. So I essentially took Monday and Tuesday off to two days off. And then I started on my maxes on Wednesday. I did deadlift on Wednesday just because I had almost a full week rest from the last time I did deadlifted. Then I did strict press on Thursday, took Friday, Saturday, Sunday off, this way the upper and lower body both get rest and then Monday, I did squat and then yesterday I did bench. And now you want to do that again, but you want to know how long to wait? No, it's just when I asked the question,

it was before I did all that, but I guess it doesn't hurt, I guess it doesn't hurt to ask, could you do another round of maxes or to see if you do any better, a second time around? How did you feel with those PRs? Did you feel like? So I actually felt pretty good.

So by the way, everyone out there, the program works. The program totally works. Another. So I weigh in pretty good. So by the way, everyone out there, the program works. Program totally works. So I weigh in the low 160s, low to mid 160s. I PR'd my strict press of 20 pound PR, hit 175. My squat, I hit 325, which is the most I've done in like three, four years. It's not my max, but it's almost at three, four years. Last night, I hit a bench of 260, which is five pounds off my PR,

most I've done since 2012. And then my max deadlift, I hit 475, which is a 15 pound PR at a 160 bodyweight. So the program works, which kind of leads me into a follow up question of obviously it takes between how much between programming where your body just adapts to that style of lifting, heavier weight, lower reps compared to my actual body weight, compared to my actual body weight and surplus and just being and having more muscle.

We're to focus as far as I kind of have this goal of since I'm in the 160s. I want to hit like three times body weight as a goal and hit the 500 club with my deadlift. So in those areas, where should I focus most to try to get that? You'll do that. How do your joints feel? joints feel pretty good. Okay. I would take a week off and then I'd restart mass power lift. Yeah, right. And you'll hit 500 pound deadlift likely or get really damn close. Yeah, because what I kind of had in mind is that I would maybe run map symmetry, try to correct some, you know, imbalances that I might have, and then if I come back to map the power lift after that, any maybe energy leakages or any technique breakdowns because I might

be pushing one side or another, I definitely know that it affects my squat, maybe not so much my deadlift or some other areas. That's great. That would work. That's not a bad idea, but also if you gave me the feedback that you're feeling really good, I'd probably want to run it back again. I mean, because that's not like you're over doing it. Most of your power lifters stay in like a pow.

That's how the train always. They train like that all the time for a long time. And we normally have to give people the advice of symmetry or performance or prime pro because there's obviously dysfunction. Yeah, there's obviously breakdown. They obviously have been training that way for too long. It sounds like you've really just got back into training this way and you've only done it through Power Lift.

I would probably get you back at it just so I could see because we might see a night, you might see a pretty big leap in everything. I would venture actually to see all-time PRs in the second time around, right? That's what I think. I would take a week off and then start again. Weeks we can half off and then start it back up again. Yeah. Okay. So because I thought maybe I just needed to be heavier.

So I have a little more leverage, a little more of a surplus. So I have a little more muscle mass to work with. Because 160, I feel like it's kind of like running in a box with your count left. Run power lifting a bolt. Yeah, bumper calories. I mean, I really love to see that. And I'll consider this, like, as you get,

the heavier deadlift's gonna have to be for your triple body weight. So, keep that in mind, but, I mean, if you want to build muscle, just bumper calories, 500 calories, go up 500. You look pretty lean, so I would be no problem. All right. Yeah, sounds good.

Bindi, do you have map symmetry? Yeah, so I already have map symmetry, which I was going to run next. And then I kind of also have maps performance just for the long haul when I just wanted just focusing on the longevity of my body. So I kind of already have that in the future for when I'm ready for it. But I'd love to check in with you guys. I know people don't ask for programs, but I'd love to get in the forum with you guys. Yeah done done deal. Yep Let's get you to the floor. Thanks for everything and before I head out just got two things when I finish

So when I'm ever I'm caught up on on your episodes. I go back and I listen to the old stop I'm in like episode 120 Yeah, you guys are funny now, but you guys were hilarious then. You got to bring back those wild you guys. Gustin, that voice of an angel's got to come back. Oh, Q&A. Who has been asking you for it since? You're just going to bring it back one time.

And second thing also. So I feel like everyone's got a nickname except for Adam. bring it back one time and second thing also. So I feel like everyone's got a nickname except for Adam. I mean, you got tiny beard, you got the journeyman, you got Doug the spinner, why doesn't Adam have a nickname? Well, he did have a nickname. Well, yeah, I mean, he did have a nickname. You don't remember what your nickname was? No, what'd you give me?

I don't remember. Oh, yeah, he was the, the Poon Whisperer. The Poon Whisperer. Oh, that's right. He didn't like that one. And obviously he's white too. That's right. Oh, that's true. He didn't like that one. And obviously his wife's like that one. Yeah, it's a Doug's.

So Doug's dismay, I just got that. Yeah, we stopped calling him that because of that, so yeah, he caused a little trouble at home, so we had to bring him. We just called Moody now. Yeah, yeah, yeah. Mr. toenails. Yeah, yeah.

You got it. Thank you, buddy. All right, thanks guys. Appreciate it. Thank you. I feel like, I feel like if you listen to our show now, consistently for like six months, Thank you, buddy. All right. All right. Thanks guys. Appreciate it. Thank you. I feel like if you listen to our show now consistently for like six months, then you can

go back to the originals and you'll like them. Because you have to like us first. No, you have to. That's true. I don't even know if I'd say that. You can't just listen to it. You have to really like us. I feel like you have to watch the show today and you go like, I love those guys.

I love these guys. I love these guys. I think you go back and then it's like, whoa, then it's endearing. Are these the same guys? It's endearing. But if you're like, oh, I kind of like the show, let me see the old ones. I hear people say of them, you're like, oh my God,

those guys are terrible. Let's go. Super rough, right? Yeah, you have to have a special place in your heart for us. You know, I really do feel for his question, the overthinking PR thing. It totally, I don't know if you guys can the overthinking PR thing. It totally, you know what I mean?

It totally, I don't know if you guys can understand or relate to what I was saying, but it is very much so like peeking on stage in bodybuilders. You have to peek your strength, you have to peek the way you look. I mean, they're just both of them. And by the way, I guarantee there is like powerlifter guys that were listening to us give the answer like,

oh, you should do this. Oh, you used the 825. Yeah, right. And they're, because you're a powerlter, probably very competitive. Just like, just like bodybuilders, there was, somebody had an opinion on how to peak and everybody criticized each other.

And what I learned was, dude, there's such an individual variance that, if I get so hung up on this coach's way of peaking, and maybe it worked better than this coach, and so then I think he's brilliant, and he's an idiot. The truth is, this, my body it worked better than this coach. And so then I think he's brilliant. And he's an idiot. The truth is, this, my body is more like with this guy. And so you, I think you have to learn that when you're trying to PR strength and when

you're trying to present the best physique ever is there's going to be a massive individual variance. Yes, there's some great information out there for like a guide to kind of start, but you should definitely play with that a little bit. next caller is Katie from Colorado. Hey Katie. How can we help you? Hey guys, like everyone. I just want to thank you for all the content you put out. I look forward to it every day I'm a 30-year-old female in Colorado Walk a couple miles a day with my dog and lift two to three times per week But I also like doing a lot of outdoor activities like either after work or on the weekends,

backcountry hunting, backcountry skiing, mountain biking, all kinds of stuff. And my question is how to train to get the best bang for my buck for both endurance and strength. I know I'll never be as good as I could be at either one of those while trying to do both, but you know, I need a lot of endurance for a lot of these things I do, but what's I get there? You know, if we're hunting and we're, you know, five miles back, it's gonna take me a lot of time to get there and I want to be able to keep up with everybody, but once I'm there, I also want to be functional and have the strength to actually participate in what I'm doing once I get there. So I guess my question is just how to train to maximize both while keeping them in balance

while understanding that I'll never be the best at either one because I do want some of each. Well, you're good. I'm glad you positioned it that way, but really what you're looking for, Katie, is to be the best at the things you enjoy doing the most, right? What you can do. Yes. So it's not what you do requires a combination of things,

strength, mobility, and endurance. So we can train you, or you can train yourself to be your best version for that. I have a question. When you are doing the backpacking, or these days that we're referring to, you want to have that endurance, what give me kind of a look like,

how long are you hiking for? Is it a long old hike where it takes, you know, days or is it like hours, like, how long, like how many miles, like, give me an idea of like, because how I would program your endurance training within like a program, like, mass performance would be dictated by how long of a gas tank I need, needs you to have, like, training someone who wants to be

an ultra marathon runner versus someone who just needs to do like a strong 5 10 mile hike is different, right? Sure. It arranged from you know an hour or two out on on backcountry skis to maybe a week long trip for like hunting, but I definitely wouldn't say it's on the order of like ultra marathoning. I don't need to be going constantly for you know days at a time. It would be probably up to about five to eight hours of hiking at any given time before I'm stopping and resting for a bit. Okay.

Okay. So I'm gonna give you a general answer, and then I'll get a little bit more specific. So generally speaking, the core of your training should be those things that you enjoy doing. So in other words, the majority of the time that you spend exercising

should be spent, backpacking, hiking, cross-country skiing, all the things that you enjoy doing. And then you want to use strength training as a way to supplement. And generally speaking, if you want good functionality, quote unquote, I do that in quotes because that's such a big umbrella term.

But if you want good functionality, then you need to be good at overhead pressing, rowing, pressing horizontally, squatting, lunging, and rotating. So think of those as your core kind of movements. And then within those, if you look at those movements that I just listed, right? So overhead pressing, horizontal pressing, rowing, squatting, lunging, and rotating.

So six movement patterns. If you look at all of those, there's a lot of exercises that kind of follow or fit underneath each of those categories. So that's going to be general, because let me get a little bit more specific. Math performance would be great for you. Math symmetry would probably be great for you, especially because in phase four too, it has like deliberately those like movements that would probably pair best to you

and it's in a very simplistic layout. Totally. And then maps cardio, those would be the three programs that I would pull from. Now the only one that allows for in its programming allows for you to do these long hikes and runs and all that stuff, because the others you'd have to kind of modify. Cardio.

Is Maps Cardio. Maps Cardio, we actually designed for people who like to go out twice a week and do. Someone like her. Right. So you can take Maps Cardio and just plug in what you normally do and the programming's already set up. If you did Maps performance, I would take out workouts.

I would do like one foundational workout or two foundational workouts and things in with math symmetry So okay, but those would be the three programs to pull from for you have any of those Katie No, I have anabolic. I just started anabolic and that's really when I have so far Okay, so I say we give her cardio because that one is the most practical for what she's trying to do And then my recommendation would be to put later on maybe get symmetry I look at symmetry later. And then right now with maps and a ball at Katie, what you can do is I would do, I'm assuming

twice at least two two days a week you're doing some of this other stuff, right? Yeah, usually probably two to three times a week on average. I'll do something that's a little bit more car you're related. Okay. One to two foundational workouts a week. That's what you're going do with Maps and Obolic. Not three, I know there's an advanced version for three, but I would do the one or two and keep it there,

and you're still gonna get some great benefits, especially if you're relatively new to that kind of strength training. And after that, do cardio. And the way you decide that is based off of the activities you're gonna do a week. So because you set a range of like, oh, two to three times a week,

I do some of these more cardio or endurance based things outdoors, that to three times a week, I do some of these more cardio or endurance-based things outdoors. That would be how I dictate whether I did one day that week was training or two days that week. So you might have a week where you're like, you know, I'm all going to go on one or two hikes this week. It's raining outside or whatever. And I'm going to stay in. So that, that week, go ahead and train two times foundational days. Other times you'll be, oh my god, it's a beautiful week.

I want to get out as much as I can this week, and you're gonna go out and do more outdoor and doorstep, scale back to one foundational day. So, you can actually play with that week to week based off of the other things that you're doing. Right. Okay, and if I am only doing like one day that week because I'm doing some other activities,

would you just fill in like another trigger session on that day, or just do mobility mobility or just something that feels good? You can actually do what you do on that day. You can do trigger mobility sessions whenever you want. Pretty much whenever. Yeah, regardless of how much you're working out. But if you only do one like intensity lows. Yeah, there you go.

Keep the intensity low. But if you're doing like one, if you only do one hike the whole week or whatever, then you could do the two strengths training workouts that week. That's when I would do two. Got it. Great. Well, thank you. I look forward to trying this out and see what they're doing. You got it. Sweet. Thank you. All right. Thank you. Bye. You know, it's interesting. I'm going to give Katie a compliment. I'm sure you guys can see this too. This isn't always true, but because we do this so long, I can look at someone and look at their face and I can almost always tell, not always. I can often tell what kind of sport or athletic

or type of training they do. And she has that healthy, I do outdoor activity look. I could call, I could tell. Very outdoorsy. Yeah, but she has that healthy like, you know, I like to do that kind of stuff. No, it's a good question. It's a really good question because balancing the two

is so important, but I think the gist of it is, the thing that you wanna get better at or be good at is what you need to do the most. That's the bottom line, not the other stuff. The other stuff is just a supplement. Well, I think it's easy to confuse. Strength training is like, oh, I need to always be trying to get stronger

in the gym in order for it, but really when your passion is around these things, strength training is there to compliment those things. It's not, and it compliments it by you scaling it back on the intensity and adjusting it around the things you love to do, not by pushing harder in their thing, but the thought, and I know what people think, it's like, oh man, if I get stronger in the gym, that it would be more muscular and I'll be better at these things. And so they end up pushing too much in the gym, trying to increase strength in there.

And then it ends up hindering the thing that they love so much. And it's like, no, your focus is around the stuff you love, let the training and you're always better off leaning on the side of probably less is better with the strength training. And then inching your way up with maybe a little bit more, maybe I'll try to be a little more intense as we versus like, I'm going to follow this intense strength training program and then I'm also going to try and do all my hikes and the things that I love to do. It's like it's the kind of a reverse thought. Our next call our next caller is Rob from Mojio. Rob how's it happening man? How can we help you? Hey so I'll kind of give a real quick background and ask my question.

I'll kind of give it real quick background and ask my question. I was a very Air Force 1989 through 2013. Most of my focus back in the day was strengthen endurance. I would do endurance activities, marathons, triathlons. I did a couple of other tough mutters part and did my last competition in 2010. Life kind of happened and I stopped doing anything after that. Retired in 2013. Made a conversion because endurance wasn't in my wheelhouse anymore. So I started doing power lifting, making pretty good games in the gym. And it was always a means of justifying

bad health eating habits. I've never had good health eating habits. I was burning so many calories, doing the endurance stuff. When I stopped doing it and I retired, my diet never changed. And I started to see the fluffier I got the more weight I would move and It kind of hit it came to a head last year October 1st I decided to make a change. I was 51 years old 5 foot 11 240 pounds and I was about 27% body fat

And I refused to buy a pair of five 42 waist jeans so I Went to my coach that had I want to lose I want to lose weight and I want to enter a competition I need I need to go to hold me through so we signed up for a powerlifting neat He put me on the vertical diet, staying efforting. I found you guys. And then I seen the weight come off pretty good. I started trekking my macros.

And when we were about 12 weeks out from the meat, I'm about five weeks now. He really changed what we were doing in the gym. And we started doing a lot of Louis Simmons, West Side Barbell, the conjugate method. Doing things I've never done before. Banded, chains, a lot of speed work, everything dynamic effort, max effort.

And man, it's been, I feel so young again. But that's where my question comes in. I've already got plans for next year. I want to compete in the same weight class. Instead of being a current 22% body fat, I want to go in at 16 to 18. So I want to take this year drop about 12 pounds of body fat. I re-ad it with muscle. Hit my next competition against same weight class, move bigger weights,

be leaner. And my question is, can the max effort dynamic effort, this conjugate method of training be sustainable long term for a natural raw lifter? I'm not equipped. I'm clean. And so that's where it comes down to. Is it healthy? Is it safe? Maintain that max effort dynamic effort long term. What a great, okay. So a couple of things here. First off, you said natural meaning obviously no anabolic.

Raw means you use a weight belt and what niece, knee wraps, and that's it, or. I don't do wraps. I do, I do compressions to use and that's it. Okay. All right, so that's just for or... I don't do wraps, I do compressions to use, and that's it. Okay. All right, so that's just for listeners who don't know. Okay, so Louis Simmons is a god with powerlifting programming.

Some of the best exercise programming, strength training program, I should say, that you'll find anywhere in the world is in powerlifting and Olympic lifting because you either lift the weight or you don't. It's very objective, it's very scientific. So when it comes to powerlifting programming, I mean, you can't go wrong by trying, you know,

something like a Louis Simons style programming. Now, here's where the challenges come in. Here's where I'd say, I want you to keep your eyes open. And this is just because of the sport of powerlifting itself, really not because of his style of training. As you want to pay attention and make sure that you don't start to develop aches and pains in your joints as your strength starts to go up

because you will get strong, but you may notice hip pain or knee pain or shoulder pain. And what you don't want to do is mask those things and continue to try and improve your strength because then you'll hurt yourself. So mobility and working in different planes of movement, you might want to inject two or three weeks at a time of that kind of training in between training cycles,

where you're okay, for three weeks I'm gonna do mobility, maybe map symmetry, something where I'm doing lateral work, and then go back to your powerlifting training. That's the only thing, that's really just, that's really just how it works out. That's really just how it works out. It interrupts the cycle of you staying in that same sagittal plane too often. I'm not as familiar in terms of rotational movements in the conjugate method, but I know it's super solid programming geared towards powerlifting, but that would be something to

consider is just like making sure that you're taking your limbs and everything through its full range of motion capacity. So that way, you know, you don't get that repetitive stress that is inevitable when you stay in something like that too long. I don't think we're going to be much help yet. I think where we could help you is when you start to run potentially into a problem, we could have some answers for you. I think you've got some of the best on your side right now. If you're following a Westside Barbell program, you got Stan Efforting's diet that you're running, which I would stand behind that also. I like everything you're doing and what you're saying. By the way, you dropped the body fat percentage too when you said that you've got you've got incredible results so far you're feeling great you're feeling younger than you have in a long time I actually probably wouldn't want to fuck with too much right now but I would to Salis Point pay close attention to you

and be asking you as you're going along like how you feeling and I'd want to hear that and as long as you're telling me Adam I'm feeling good man I feel good I feel strong we're getting leaner I would I would keep that going until you start giving me feedback. Ah, I'm starting to feel a little bit of this. And then I might, okay, let's scale back a little bit of intensity. Let's talk about more mobility into your routine. Let's talk about rotational stuff like Justin's alluding to right now. But I mean, I kind of like where your mindset is right now and what you're doing.

I kind of want to see what you're doing. In fact, if you're not in our forum, I love to put you in there and talk to you as you go through the process. Yeah. Here's going to be your challenge because I'm reading your question and you told us your background a little bit. You were special operations in the military, so you were up there. Yeah. were up there. Yeah, and so that when you bring up the joint pain, the aches and pains, that's daily. It's hard to differentiate sometimes. Do I hurt because I went to the gym or

do I hurt less because I went to the gym? Yeah, probably both. All right. So, okay. So, yeah. But if you're, okay, if you're, if you're improving, we're moving the right direction. So like, if you, you have less pain, that's right. If you're, if you're, if you're, if you're not getting more pain than what you're used to dealing with, that's a huge plus. If you're getting stronger in the gym, that's a huge plus. I'm looking for Adam. I'm not moving, getting stronger and I'm not feeling any better. If anything, I might even be feeling worse. Like that, that's, that's the, that's the kind of the red flag I'm looking moving, getting stronger, and I'm not feeling any better if anything I might even be feeling worse. Like that's the kind of the red flag I'm looking for.

If you've been dealing with joint pain most of your life and kind of aching some of that, yeah, you're probably right. The gym might actually be helping. Yeah, it depends on your goal. Like what do you want? Do you want to alleviate pain? Because then that's a different protocol completely,

I would say. Here's the Achilles, the Achilles for power lifters is that as long as weight is being added to the bar, everything else is okay. And what they tend to do is they tend to address nagging pain with more warm up and wraps, and you know, that kind of, just so they could do the lift and they can lift more.

So, here's what I'm gonna say to you. And I mentioned your background because you, because of your background, I'm gonna guess that it's really hard for you. You probably have two speeds, like nothing or full speed, right? So your challenge is gonna be how to go in between sometimes, how I can cruise a little bit, allow my body to catch up,

while staying motivated, you probably only feel motivated when you feel like you're a ball to the wall, otherwise it feels boring. So that's going to be the challenge. So I'll say this, after this meat that you do, I think you should run map symmetry and focus entirely on feeling better and then go back to your powerlifting training. I think that'll work wonders on your mobility and some of your joint pain. And I want to put you in the form. So if you don't have symmetry, we're going to give you symmetry for free plus I'd love

to have you in the form just so we could check up on you and hear how you're doing. Yeah, that'd be awesome. Yeah. I've changed a lot just from and I've only sort of listened to you guys since November that the foam rolling. Oh my God, I never knew anything about that. And it's made such a huge difference in my pre-workout prep. So yeah, that's absolutely,

you guys are sort of benefit to what information you put out. Well, what you just said is, it tells me very clearly that you'll benefit tremendously from mobility. Symmetry, I think, is money for you. Phone rolling is a great band aid by itself. If used in conjunction with mobility,

it could be really good. What I mean by that is you foam roll, you'll feel better right away, but you're not solving the root issue. So eventually foam rolling starts to work less and less, and then you start to develop more and more problems. So what that tells me is that you would benefit greatly for mobility.

Greatly. So I think symmetry would be great after this leap meat for sure. Okay, awesome. All right, man. Thanks for calling in Appreciate it guys. All right Hey, as soon as he came on I didn't even see it say figure That's like one of those bad motherfuckers you can just see the seed like you just don't want to get sergeant I didn't even know that till south south. I didn't read that far down It is question obviously we saw he was military, but he just had that. He had that much news.

Yeah, so when he says like, oh, you know, I have some aches and pains coming from a guy like him. Yeah, his tolerance is probably super high, but I'm glad he said the foam rolling thing. If you get that much benefit from foam rolling, you need to, yeah, yeah, mobility will be life changing. It's address that pain, totally.

Yeah, yeah. Look, if you like the show, head over to MindPumpFree.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 MindPump. Justin, Adam is on Instagram at MindPump. Adam, you can find me on Twitter at MindPump.

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