Mind Pump: Raw Fitness Truth - 2073: The Best Way to Do a Dumbbell Pullover, How to Build a Personal Training Business From Scratch, the Truth About Ashwagandha & More

Episode Date: May 12, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Find a pre-workout that MAXIMIZES usable focus! Everything else is pretty much a waste. (2:09) Kids have no filter. (9:54) Justin’s latest ‘Gymnastics Dad’ trip to Arizona. (13:03) Adam Recommends Silo on Apple+. (26:27) The power of music. (30:36) Making social media work for you. (38:51) The misconception that resistance bands are for beginners. (44:02) Fun Facts with Justin: The Star-Nosed Mole. (47:33) Shout out to Tom Haviland. (49:52) #Quah question #1 - When doing dumbbell pullovers in Phase 3 of Anabolic, the video shows the guy doing them lying lengthwise on the bench. I saw on Adam’s YouTube video with Dr. Jordan Shallow that they are lying across the bench. Is there a difference, or a better way when doing this exercise? (51:36) #Quah question #2 - If you had to build a personal training business from scratch, how would you do it? (55:40) #Quah question #3 - What are your opinions on Ashwaganda? I know most supplements are a scam, but I’ve read a few clinical trials on it that seem to indicate strong positive effects. (1:05:32) #Quah question #4 - How do you deal with the negative bullshit from social media? (1:10:57) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** NCI is hosting a five-day deep dive into how to create, scale, and sustain a business you not only love but one that gives you the FREEDOM to live the life you want! Visit here to sign up today! May Promotion: MAPS Prime or MAPS Prime Pro or the Prime Bundle 50% off! **Code MAY50 at checkout** Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka Watch Silo | Apple TV+ Mind Pump #952: Chad Wesley Smith Of Juggernaut Training Systems Watch Severance | Apple TV+ Echidnas have a unique 4-headed penis but only use half at a time Visit SleepMe for an exclusive offer for Mind Pump listeners! How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP Best Resources for Personal Trainers to Improve Their Skills-Mind Pump Blog Ashwagandha — Health benefits, dosage, safety, side ... - Examine.com Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Josh Axe, DC, DNM, CNS (@drjoshaxe) Instagram DON SALADINO (@donsaladino) Instagram Tom H (@tom_haviland) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the world. This is Mind Pump, right? In today's episode, we answered listeners' questions, but this was after a 54-minute introductory conversation. So, where we talk about fitness, current events, our family, lives, and much more.

By the way, you can check the show notes for timestamps if you just want to fast forward to your favorite part. Also, if you want to ask a question that we can answer on an episode like this one, go to Instagram, post it at MindPump Media. Now, this episode is brought to you by some sponsors. The first one is Organifi. They make plant-based supplements for health, wellness, and performance. In today's episode, we talked about peak power, the most balanced pre-workout you'll find

anywhere. And again, it's all natural and organic. Go check them out. Go to organify.com. That's ORGANIFI.COM forward slash mind pump. Use the code Mind Pump and get 20% off. This episode is also brought to you by NCI. This is a nutritional coaching institute certification course.

You can become a certified nutrition coach through them, but they also teach you how to build your business, both online and in person. In fact, they've had tremendous success teaching trainers and coaches had to build a sustainable business. By the way, right now, if you go to NCI-mindpump.com-flourslash-controversy, they have a free series of videos, a bootcamp, on some of the most controversial topics in health and fitness, and they break through all the crap. So go check it out.

We're also running a sale right now on some workout programs. These are all correctional exercise, pain relieving programs, maps prime, 50% off, maps prime pro 50% off, and the prime bundle that combines them and takes 30% off, you can take an additional 50% off. So all of those are on sale this month. Just go to mapsfitinistproducts.com, click on the one you want, and then use the code May50 for the 50% off discount. All right, here comes the show.

Over the last 10 years, we saw a new market emerge and then explode and then dominate the supplement space. Pre-workouts, they were almost nonexistent, not that long ago. Now it's one of the biggest money makers in the supplement business. Here's the problem. How do you know which one works for you or which one's best for you? And what's the point? Why take a pre-workout? Anyway, well, here's a deal.

Find a pre-workout that maximizes usable focus. Everything else is pretty much a waste. Compounds that help with recovery or blood flow or whatever. You're looking at splitting hairs. But focus, that's where you can really get your money's worth. But not just any hyper focus, focus you can use. So when you look at a pre-workout, see if they balance stimulants with compounds that give you more of a calmed effect. Calming focused is energy, is where you can apply the most strength, the most power, and get the best results.

Not the hyper-gittery stuff that you get from some of these other pre-workout. So pay close attention. Does it have stimulants? And does it have compounds that have balanced the stimulants out? That's what you want to look for. What exactly did you use in pre-power when you formulated that? What compounds did you use for that? That was the biggest consideration, right?

So caffeine is the most well-known stimulant. It's the best tolerated. It's the one that produces the best, just broad range results. If you look at all the stimulants on the market, caffeine, it's found in nature. It's got, again, it's got the best safety profile of the all stimulants you've got to be careful.

So caffeine was in there. That's, of course, number one. We need that stimulative fact,, that's of course number one. We need that stimulative fact, something that's gonna hone in and amplify the central nervous system. You get immediate strength gains from that. So studies will show that if you just give someone caffeine,

they're a little stronger, they perform a little better. But can be easily overdosed, right? To the point where you're jittery and it's like interrupting your performance. Right, or just, you could just have caffeine. So people are like, what's a good pre-workout? Well, I mean, you could just take caffeine, but if you really want to take it to the next level,

what you want are compounds that help balance it out. So there's things like lion's mane, there's something called neurofactor, there's other compounds, Bale lab is good, Bacopa is good. And what they do is they enhance focus without the stimulatory effect. And if anything, they have a calming effect.

So this doesn't mean it cancels out the caffeine. It actually makes the caffeine more usable. So like, and we've all experienced this where we had a cup of coffee or an energy drink, and it was too much. So we just kind of felt anxious and aimless almost. Like, I'm not even more productive. I'm just anxious now.

That's what you don't want. What you want is this really, and we all know that that feeling is like, right? You feel focused, you feel like you could be strong, but you don't feel like you're at a breath. Like you feel like you can have a productive workout. Like that's why you want a pre-workout that understands that and balances things out.

Unfortunately, what we have on the market are just stimulant upon stimulant based pre workouts. They really want you to feel that rush for the most part. All these other products, when in fact, just balancing it out and like doing that in a way where it can sustain that type of focused energy a bit longer too, I think is a big concern.

Yeah, or, or, right, because then you get this nasty crash afterwards. Exactly. Or they throw in like amino acids and stuff, like this is a big issue. Yeah, or right, because then you get this nasty crash afterwards. Exactly. Or they throw in like amino acids and stuff, like this helps you recover it. Like, however many branching amino acids you get from a pre-workout, a scoop of protein powder is gonna give you more than that.

So, you know, that kind of stuff is like I said, it's splitting hairs. Really, you want that calm, balanced focus, that's what's gonna give you the best performance from a pre-workout. Speaking of protein powders, has the pre-workout market eclipsed that or is it is protein powder number one and then pre-workout number two? What's the leading supplement that's purchased?

It is the two bangers, right? Protein powders are the top. I knew it was, but in terms of total volume, profit-wise, margins on pre-workouts are amazing because they can get all crazy around. You can look at the top selling segments of the supplement market. Fat burners, that's another one that's got huge margins. And again, fat burners are similar in the sense that people, they design them to be felt, not necessarily to work. Oh, dog rocking in the matrix.

Oh yeah, they brought the computer there, dog. I was wearing there. Oh, what's going on? Yeah, they just want to make your skin a bit warm. Yeah, it's a bit warm. So, you remember when you found out that hustle with a niacin, I remember when I first piece that together, like the supplement,

you're like, this is working, you're sweating, like fine, it's a face all right. So well, you know, did you guys know that that was an old school way of lowering your cholesterol? Really? I like it dosing nice and huh. It was.

I don't, I don't remember why. Maybe Doug can look it up. Doug, can you look up nice and for cholesterol? Wait, one thing at a time, he's trying to figure this out. I'm not gonna figure this out. He's not gonna figure it out. Well, no, I mean, how you find this? I'm trying to figure this out. He's not gonna figure it out. Well, no, I mean, how you find this?

Sometimes you can help him out. Well, I'm looking at the top supplements. Criatine, I don't know if these are ordered in the order of purchases. Criatine, protein, mega-threadies. Okay, I need to find a better page. It's gonna be tough because there's the health wellness market. Well, you know, you know what makes this tough?

Is there's so much marketing around it that you're getting bummed bar. Yeah. They're all biased ads. Like, you know, say like this is the number one, whatever. It's like specific. Yeah. Yeah. For this building.com says this.

Yeah. Yeah. Probably hard to find a non-biased art. So we had nice in the first 10 pages. Nice and used to use the lower cholesterol. In fact, there was a practice where you make it as nice and then go in the sauna. Dude, that sounds like a good hard attack weight to have. Look at this nice and conlower triglycerides by 25% and raise HDL levels by more than 30%.

Now what's crazy about this is people don't use it anymore because nice and has this side effect of like making your skin red and temporarily and kind of making it tingle. But also nice and hella cheap, super cheap. You go buy a nice one over the counter for nothing. So I'm positive that's the reason why it's not marketed. Cause those are big numbers. Yeah, try to, try to, try to use numbers. That's a good idea, 25%. Why are we not using that still, then?

Cause it's cheap, nice and cheap as well. That's why it's effective in cheap so we don't use it. Well, they're not gonna, average, not gonna push it, you know? That can't be why. I do. I used to train to cardiologist, told me all about Nyson, and saying, oh, this is an easy way to fix your blood lipids

or whatever. Yeah, interesting. But that being said, you guys ever mega-dose Nyson? Yeah, it's horrible. That's a terrible thing. I've never mega-dose. I've had enough to where it's like,

you'll sweat just sitting still. Dude, I took a fat dose and I was working. This is when I was managing San Atreza. And I started feeling like hot. I'm like, oh, what's going on here? But I didn't pay any attention. And one of my sales guys comes up to me goes, you're a red bro.

I'm like, what? I look to the mirror. It'll look like I got like crazy somber and everywhere. Oh, wow. But then it lasted like 45 years. Yeah, it was off. Yeah, right, right. It kind of went away.

I mean, can you, obviously, you could probably over dose, you know, over dose homes, anything. So is it? Your body flushes it out. Oh you know, overdose homes, anything. So is it? Your body flushes it out. Oh, it does. Oh, okay. So it's not super dangerous or anything like that. So weird.

But anyway, back to the pre-workout thing. To give an example, a Theonine is an amino acid that has been shown to have some anti-anxiety kind of enzyoletic effects. Combining Theonine with caffeine makes it so much more effective. Yeah. It gives you this longer, energized feeling and it's much more focused. So there's a good example of something

that balances out the caffeine because everybody thinks you need to just stack on top of the caffeine, more stimulants. That's not going to give you better performance. That'll give you crappier performance. You want calm focus. So when you're looking at pre-workout, look for ingredients that will balance out the stimulant.

You'll get the best effect, the best performance and you'll feel the best, you know, doing something like that. So anyway, I gotta tell you guys about the weekend. My, has your, have your kids ever ratted you out to your wife? And then we came out of the max action. Did you? Yeah, he does. He did this weekend on me, actually.

He got you too? Yeah, I never ratted. Cause I'm a max action dude. Yeah, he does. He did this weekend on me actually. He got you too? Yeah, I get it right. I did it to one of the movies. You weren't supposed to? No, no, no, no. I let him have some gummy bears and popcorn. Oh, yeah. Of course.

Now, he, he riding me out on the way in, and then so he riding me out to the movie people, and then he riding me out to the movie. How do we do that? Well, I bought them at a gas station, and then I put them in a little ziplock bag, so obviously I'm gonna give my son a full thing of gummy bears, and I have my niece,

with a Jerry's daughter with me. And so I put them up and give them money, and I say, Keith is in your pocket until we get into the thing, don't say anything. Because that's it. So we're like, in line, and I'm trying to pay things and my son's like, hey, we gummy bears, we're the gummy bears, we're the gummy bears.

So, we'll get them when we get them. We'll get them when we get them when we get them. It's a big issue. Yeah, day with gummy bears. Where the gummy bears, where the gummy bears are? Shh, we'll get them when we get them. We'll get them when we get them when we get them. Shh, it's a patient. Yeah, remember that when you were a kid? Dad looks at you, he's like, you're 12. Like, no, I don't know. I'm 14, yes you are. Yeah, yeah, yeah, yeah, yeah, yeah, yeah.

You're 12 today. Okay. All the save a dollar 50. Yeah. But then you feel bad about it. Like, I don't want to look like I'm 12. Yeah, yeah, yeah. No, we were, you know, we kind of have to watch

the Realist's diet here and there because he could develop some gut issues. And assiables, he loves assiables, I love them too. But they put peanut butter in them, they'll put bananas on them, granola, those are three things he's not supposed to necessarily have. So anyway, just, I love bonding with them over that.

So I took him to get assiable. And I was just thoughtless. So they included the bananas in a couple of things right? So we're eating them and as we're eating them like oh shit I forgot damn it. So I'm trying to eat the stuff. He's not supposed to eat you know But he's still eight somewhere whatever. So then we get home. We're hanging out You know the round the dinner table and he goes mama. Oh Papa got I say he both so good. She goes was it good? Oh, I love the bananas and the crunchy parts and she's like oh really

good good. Oh, I love the bananas and the crunchy parts and she's like, Oh, really? Oh, yeah, those parts I'm looking at her and I'm laughing away. Come on, what are you? Stop the details. You're ready me out right now. Oh, kids brutal honesty at that age is so, is so funny, man. They have no filter whatsoever. I know. What was that show? What did the, the Bill Cosby used to do? He did the, uh, what, Darnest kid say the Darnest things? What was it called? Oh, that was, they continued that on with somebody else Yeah, I think that was a title the show I'm pretty sure yeah, I say that I'm seeing that was duck kids in the darn things. Yeah, let me. I'm looking it up. It was a great. That was a great show

It was really good. I know I think I thought I saw somebody else doing it not that long ago And so I think they might have continued it on I thought I saw an ad for it And it was a different host and I thought oh man, I would totally watch that. Yeah. Until they say something in Bereshoe. Yeah. I remember when I was back in 1995. Oh, was it?

So there hasn't been an evolution of it. I thought I saw, what's his name who does family for you? Yes, I thought it's Steve Harvey doing it. Oh, I did, dude. I did see that, dude. Right, he's great with interacting with kids and stuff. Yeah, yeah. I thought I saw him doing it.

I guess not. Yeah, like I I thought I saw him doing it. I guess not. Yeah, like I said, they can in a bit, like I remember my brother walked up to an overweight lady. Oh, you're pregnant, you having a baby? Oh, my mom's like, no! And I'm pulling him real quick. So very safe. Oh, yeah.

So awkward. Oh, there's a few of us. Oh, there's a top of you. Be a breath smell, so. Sorry. Oh, it's over here, buddy. Oh, man. Well, I mean, there was kind of two moments like so I took the kids by myself to Arizona

and for the gymnastics tournament and it's like, man, just the organization of the whole thing and the event is very confusing because it gives you a lot of information very last minute. And so you just have to show up and try and like troubleshoot your way through and lean on other parents to tell you, I got to go over here and do this event and then I only have like a half an hour break in between this and that and the other. And so the first one was like ever it was up in like I couldn't tell where his flight group was. He was just like kind of in the mix back, you know, behind everybody there was like a bunch of kids out on the floor. And I'm sitting there trying to like log in to get, so there's this thing, it's like a score where you're able to log into this website.

It tells you like real time all their scores and gives all the athletes you connect it to them. And so I was trying to like sign them up for that and like on my phone, so I had it on there and I had like a window of like 20 minutes because his group was gonna go up and and compete and Turns out they competed early and I'm on my stupid phone like trying to set this whole thing up Ever it competes. I don't even see his first event

And he just was crushed and he was looking over and just was like, you look at you know me and he was looking over and just was like, you look at me performing and like, he didn't qualify on that one for Nationals, which he was trying to do. He was totally your fault. I was like, dude, you wanna talk about like taking a knife and just, just, dude.

I felt so bad. And on top of that, we go, because there's like awards in between like each one of the events and like, you go to this other room and so I'm sitting there with all these other parents and they go in another door so they're all in the back behind the stage and I'm waiting there I'm waiting there I'm waiting there I'm waiting there he never gets called up and I was like dude where is he dude I cannot miss this I missed that like oh my god he will like never trust me and like And it turns out that they just,

they shuffled and missed his, because he was the only kid, because he actually had to compete with the group of girls because they didn't have for that first group, they didn't have boys his same age competing that day. And so they just kind of shuffled past it. And so he leaves and he's just like, oh, they didn't call me and then, you know, was just super upset. And I'm like, oh my God, but we

got to get a win here. Like, let's. And so I was like, I'm going to go talk to him. He's like, no, talk to him. No, talk to him. He's getting all upset. And I was like, okay, here's what we're going to do. You know, we're going to go figure this out over an ice cream. and do, you know, we're gonna go figure this out over an ice cream. And I never pull that move. And so he was just like, oh, yeah, let's do that. So we go over there. We get ice cream and he's like, oh, he's like, yeah, I don't know. That's about important.

I'm a little bit less stressed now, dad. Yeah, I'm like, oh, good, but I want you to do well in these other events. And I was just like, you know what, I got to go. I got to go like ask them, and I was like, no good, but I want you to do well in these other events. And I was just like, you know what, I gotta go. I gotta go like ask them, and I was like, no, don't do it. I go back in, ask them, and then find out. Like they just like literally shuffled past his paper. They're like, oh, we can announce him right now.

Like, no, no, no, he's not in any kind of mood for that. And so anyway, I ended up getting his metal for him and then gave it to him. And I've learned from past mistakes that that means a lot, you know, like the metal is like, of course. So I got it, you know, and I'm like, okay. And then the whole rest of the day was great. I was like, I can't let this be a domino that's going to like destroy like, because it was 7 30 AM is when we started, which was just the warm-ups and practice, and then they could, sorry, compete at like nine all the way till 9.30 at night.

All the way through. And you just had like half our breaks like here and there. I don't even know when I just... And you're just in there the whole time? Yeah. In there the whole time. And it just bleached your chaos. Yeah.

And it just bleached chaos. Yeah. Any cool parents is everybody deuce. There's a few. Like I I definitely would every now and then try and find them and I'm like, hey, how's everything going? Like, where am I supposed to be? Yeah, that kind of thing.

And I had one real nice lady, Jenny, she helped me out a lot. But it was a cool trip. And then they got into chaos and stuff later. Like they, man, they had so much. How do you handle eating and stuff for them when they're doing that? Are they, do they eat, or are they supposed to eat real light because they're gonna do these competitions

like, and you bring food? Because you can't leave, right? Yeah, well, it was so early too. And like I was trying to get up early for breakfast and like dragging them up was an issue because Ethan's real teenager, you know, guy these days, he just wants a sleep till noon. And so I had to like pull him up and get everything moving.

So we just had like, you know, a breakfast sandwich and I brought a shit ton of snacks, like protein bars and beef jerky and like all that kind of stuff. And then, yeah, so I just, any chance I got, we actually were able to get tacos because there was a place like, right, in walking distance, so I was able to do that for lunch, but like, yeah, it was, I mean, anything,

they just need little bits. It's not a lot of food, like little bits of food and snack. You know what's interesting about stuff like that, because grappling tournaments are like that. You'll show up and then you get kind of this rough idea but you're there all day. Is that it plays a role in the people that win in the sense that like you have to be able to be able to hang out all day long, not overtire yourself with nerves because this is what would happen to me in a tournament, is I'd be so like hyped to go, but then I didn't go for like five hours. But

the meanwhile, I'm watching other people go and I'm getting even more high. And by the time that my mattress show up, I was like, I was already fatigued just from all of that. And it plays a role, it actually plays a role in how well you perform. Like can you go and be there all day and do nothing all day and watch other people compete and be in that state of mind and then go and perform your best. Yeah, you don't wanna have any lulls.

You wanna kind of keep stoking it. That's crazy what I was trying to do. So this might sound a little ignorant, but you brought up Everett competing against the potentially girls. I would think that he didn't compete against them. He just basically by himself. Oh, okay, so I thought they were gonna

potentially group him with girls you said. Well, yeah, so for the trampoline section, like they had the girls competing, he went, but Mike was just competing for his own. The reason why I was saying that, it brought that up, is because after you said it, I started thinking like, for the initial reactions, oh, that's not fair, but then I thought, you know, that's probably

one of the few sports where the girls are probably better than the guys up to a certain age. In that age range. Yeah, until like 12 or so. Yeah, okay, so as you can see that, and is there like a, it would also depend on the event. Yeah. Because at the higher levels, obviously rings and pummel horse and stuff like that.

Yeah, more strength intensive ones for sure. Yeah, but then like the, you know, there's got to be a certain age where like a majority of the events probably girls would probably do much better at, and then interesting. Yeah, think about that, right? I would think like four type stuff right I would think even the what do you call the the race and then spring the spring and the tumbling and tumbling like so can you see that or do you know I mean can you speak to that at all like from what your experience yeah I think the the younger girls yeah I think ten and under I think it would comparable, at least if not like some of them would probably,

so just because of the body awareness and I think like sometimes like, you could see how girls are a little bit more in tune with their proprioception and their balance and all that, which plays a big factor. But when it comes to then adding that on top of the strength, I think that's where, you know, when they get older, it shifts back.

Yeah, you probably see, my guess would be, girls probably are better around their young teens, 12, 13, 14, you start to see maybe a little bit of a divide and then as in, they get into late teens, early 20s, you probably see that. There's a lot of physics involved too, because the gymnasts, this is interesting. I watched this video on how gymnasts have evolved over time and they became smaller and

smaller and younger and younger for certain events because it's beneficial to be small. Yeah. Another reason why I think the girls would probably dominate and do so. I mean, think about this. How many sports are like that? Name me another sport where you can think of up to like what 10 11? Yeah, or even younger What's young girls like five six seven and young Yo at that age at five and six seven you don't think so well five oh

Do they even score goals if I'm not really? I mean when you start getting six seven eight years of no bro your soccer No, not even start to six, seven, eight years, no, bro, you're soccer. No, not even. They start to start to diverge even that. Yeah. Yeah. Yeah. That's what I'm saying. Show name and other sport. I'm trying to give another sport. That's what's a very unique about gymnastics and comparison to terms of the standout athletes, you know, like if you're going to have like the key players, like in standout and if you have, if you're going to compare apples, apples with like, you know, boys, girls, and I always see like boys.

Yeah, because you'll hear women who are like, who've been athletes for a whole lives, they'll talk about the moment when, when they think they could, they would able to play with, like, compete with the boys, play with the boys, and then there was a period where they just like, okay, there's a, there's a split here. Yeah. I don't know what that age is, so I would imagine. Why? It's close to 910, I would say.

I mean, playing with and actually be, I'm saying like in gymnastics, there's probably 8, 9, 10 years old. There's probably a lot of girls that actually are much better than the guys. I wonder if there's a difference between saying much better and then being like girls that are bidding a thing. I think it depends on the event, but yeah, I think you're probably right. Is there a selection bias though? Because I think are more young girls enrolled in gymnastics than boys. I think that's the thing. I think when you look at young ages,

I don't know what I would cut it off. Nine, ten, I think that boys tend to play certain sports, girls tend to play other sports. And that's where you see the change, the difference. But in terms of general athleticism and strength and power and that kind of stuff, then once they get into the early teens, then you really see a big difference. Yeah, I forgive it's freestyle gymnastics, but there's two different types. And so this is like the TNT, so it's like trampoline tumbling, all that kind of stuff. So yeah, I think that I think that you do see like lot more girls signing up for that. And that's been the case for a long period of time,

but now I think there's a lot more boys because of things like parkour. And that's really like what led my boys into it is because they did parkour first. And so they got real in tune with their bi, then jumping and flipping, and they were like, real interested in that. And then the other coach was like,

oh, wow, you'll be good at this. And we have a team and kind of like ushered them in that way, and then they liked it and enjoyed it. And so now you're seeing a lot more boys, I think, finding their way into that kind of gym. I've kind of never trained gym-ness, like teenage gym. Have you? Have you? I mean,asts like you like teenage shit like if you have you I mean the strength that like I train

I'll never forget I trained a 14 year old female gymnast and the strength that she possessed was Eerie to say the least I remember she did pull ups It's a 14 year old girl doing pull ups and she did pull ups at this speed like this. It's a right like like this and her legs were Stay out and find it's such a, such a great idea. I can't wait to watch whatever your boys end up doing over the next five to 10 years because I've always said like if I were to. It's got to be the best general sport to do. It is.

It's not even, I don't even think there's anything close to it because the, the, the, the the proprioception points that you made. It's just overoddy weights, stability, control, range of motion. I mean, you just, you get all of it with that sport and that just that's the foundation to every sport. The more body awareness control stability that you have in any sport, it's it's it's it's it's yeah, you're looking at every plane of movement, right? You're looking at strength, stability, balance, right? You're looking at strength, stability, balance, deceleration, deceleration, control,

audio awareness, call these closed chain movements. Like it's got to be the best general sport to prepare, to develop, because here's the thing that, who do we have on the show where you talked about how they did studies on kids in sports and they found that up to a certain age, kids that played a lot of sports. Yes, Chad Wesley Smith, and they found that up to a certain age, kids that played a lot of sports. Yes, Chad Wesley Smith. Yes.

They did better later at their specific sport versus the kid that always, so in other words, you take two twins identical circumstances and let's say both of them eventually want to become professional baseball players. One of them only plays baseball from an early age on. The other one plays like 15 different sports or a bunch of different things. And then later on starts to focus on baseball. The one that started or a bunch of different things. And then later on, starts to focus on baseball. The one that started out playing tons of different things does better.

And that's because of the general kinesthetic intelligence that the brain develops. In the variables, you're not gonna receive and try and overcome, you know, from those other sports that are gonna present that to you. So it's like, you may be good, but you're just good in that narrow linear sport. Well, it reminds me of how kids can learn languages

and not have accents. They could speak them all fluently up to a certain age. And then after that, you always have an accent. The brain's ability to adapt to that kind of intelligence, which is like body kinesthetic type intelligence at certain ages is like profound. And so you wanna develop it all and then focus it later on. Yeah, it's pretty awesome.

Off subject, but for some reason, talking, I've been meaning to ask you, have you found the show on Apple yet called Silo? Silo? No, I haven't. Oh, boy, that's for both of you too. Oh, yeah. It's a sci-fi.

Oh, six. It's a sci-fi. It's a new Apple show. It's only got two episodes out. The third one is Friday. It's a sci-fi. It's a new Apple show. It's only got two episodes out. The third one is Friday. Look it out. So, I can share without ruining or spoiling it

because it opens up like this. It's basically this underground silo that was created and everybody is inside of it. And that starts off with, we don't know how it was, they have like this mantra, they say, we don't know who built it, we don't know how we got here, we don't know this. Oh, wow. this mantra they say, we don't know who built it, we don't know how we got here, we don't know this. And so, and then they have a camera to outside,

and you can see how bad outside is. So everybody is, they just stay there. Yeah, they stay there, and you can, there's like some religious elements of how they create, kind of religion, how they create like this whole structure. Yeah, it sounds cool, dude. Yeah, it's pretty cool so far. So I mean, it's like a psychological component.

I mean, here's my critique on sci-fi. Like, I've started many, like I got into that Wolves 1, you guys did for a while. So I love that shit. So many of them can really pull me in, like, cause the idea's really good. And then they jump the shark or they go too far, or they, or they, or they, or they,

or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they, or they shark or they go too far or gets cheesy. That's it. I find that depends too much on the truck. That's the hard to drop the truck way out. You guys still have to have a good story. And that's why I think you guys will like this, because it's not a special effect thing at all.

It's more like, I imagine if a nuclear thing went off, and that we all, like, it's like a philosophical conundrum. Yeah. And then also, like, how we would, like, if you have like an old piece, like a, like a, a pezz thing or like an old wall, like they call it relics, like they're illegal, you can't have any old knowledge, old stuff that ties old knowledge to so they can re-recon of really. So I'm going to, I'm going to, I'm going to have, I've never seen this.

I have no idea what it's about, but it sounds to me like at the end, there's going to be a, like a spoiler where it's like, I'm nice. Shumla twist. Yeah, there's a twist where it's like they're, they're just an experiment and they're being watched. Yeah, it's actually not bad outside at all. Yeah, I don't know. They've done that two times, so hopefully they know. Yeah, hopefully they'll be.

I mean, it's only two episodes in. It's definitely got me, I could actually convince my wife to watch it, which is like so hard to get her to watch a sci-fi. And I think it's because it's not super sci-fi, it's just, it is futuristic in the sense that it's yeah, I want to hear what you guys think and we can kind of speculate on it. We've been watching really cool. That was like that one.

I forget the name of the show, but it was just the concept of it was so interesting where he would show up to work and then they would basically like, erase. Oh, that's the so that was when I started watching. I couldn't stay with it. That's the other Apple one. That's, um, Oh, you guys talked about this. Yeah.

It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really,

It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, It was really, really like Ryze, he went into the elevator, would come back up and then it would just completely delete all that memory.

Yeah. And then we'd just go on about his day. So it's like basically you never really feel like you're working. Did you stick with that? Did you stick it through? Oh, you did. Oh, I was the whole thing.

Okay, so I didn't stick to that. You guys know how they, you guys that made kind of similar. Do you guys know how they did, they developed, I might even have even said this on the show, how they created the first atom bomb. It was such a top secret thing. And to compartmentalize it. And each, they couldn't know exactly

what they were contributing to. Or so not one person knew enough to figure it out. So I thought I heard it. That's kind of where that story came from. Is that concept of that idea? There it is. Severance. Severance.

You guys did talk about that. I was a great show. What got me to watch this, this is the silo one that's. There it is. Severance. Severance. Yes. You guys did talk about that. I was a great show. What got me to watch the this this this is the one that's got a great great actors. There's a ton of good actors in it and it's apple. Apple's done quite a few shows I've liked and so I'm like, all right, let me give it a try. Cool.

A trick Katrina didn't even tell her what it was. Like if I know if I told her, she would watch it. I'm like, it just watch this movie and then it opens up. She thought, it's scary movie. I'm like, no, I don't think so. You would have watched it. Yeah, I was like, you know, I would watch then it opens up, she thought, it's just scary movie. I'm like, no, I don't think so. It'll be fine. You wouldn't want to do it. Yeah, I was like, you know, I would watch that.

So, but it got hurt. So I'm like, yes, we can watch this kind of. Scratch my itch, dude. And doon twos coming out. Yes. Excited about that. Speaking of psychological stuff. So I have a question for you guys.

Obviously, we can get connected to things because of childhood. So it brings up different feelings and emotions. Or we talk about this with food. Like you might have a food that you really like, but the food itself objectively isn't tasty good. It's just you remember eating it when you were a kid during certain times or whatever.

Do you guys have music? That's like that for you where you listen to a song and because it's connected to a movie or something that you wash or whatever that it just for whatever is invoked crazy. Didn't we kind of talk about this a little bit? We were trying, I think we were speculating on what was more powerful, smell, sight, like sound, like a, because I said that for invoking emotion. Yeah. Oh boy.

Remember it's got to be one of the music. I think music, I really do. You can play a song that's from my childhood like yeah, we've like anything Cindy locker Really Guys, well like song like you need see remember the goonie say song that's Cindy So I mean like like you could say like here's a random song that memorable for everybody Informer by snow. Yeah, that song So I can I have a I have a vivid I have a vivid memory of me, like I have to be in lit grade.

I'm like fourth, fifth grade somewhere around there. I don't know at that age of like loving that song. So and back when you used to record video because that's being in my doughboy pool, my radio being out in the summer and that song comes on. You run out and jump on the pool slide slide across the deck and get in the court and play. Yeah, so that's how, like, the day before I couldn't tell you what happened, the day after I couldn't tell you what happened,

but that moment, that song, I can remember that moment. So I'm gonna tell you guys why I'm bringing this up, right? So this morning, I feel good, like I had a good weekend and I like, okay, I wanna get a good workout, right? And I got my usual playlist, Rage Against the Machine or Sepultera or some, you know, metal or whatever.

I'm like, you know what? I haven't listened to Rocky soundtrack in a little while. So I found on YouTube, there has every Rocky montage from the first one to the last one, right? So it's like a 27 minute video of all this training. Bro, nothing. Did you hurt yourself?

Listen, I told my wife, I say, if I'm ever stuck under a car and you need to lift a car to save myself or someone, you just play as me. No defibrillator, just you know, rockin' me. Hey, literally, literally, this is hilarious. I'll work out and I'll get emotional listening to music. Like, like, wipe my face real quick.

Oh, it's making me, I'm getting the feels right now. That's why I showed you guys that one. So what happened, I was working out, it played the first couple. So it goes from Rocky one, Rocky two. And there's that scene in Rocky two that I've talked about so many times where Adrian wakes up from the coma.

She's like, just win. And then the music starts. Bro, I swore to God. I almost woke them up. So you go deeper down the rabbit hole of your question. So do you think that there's multiple things at play here? It's not just the song, but it's also the time in your life totally that moment. Right because I know that for sure that same week, right where I you know

come sliding into record in former there had to been you know five other songs that I can't recall right now but for some and so was it just a beautiful day and it's summer time for me? And it's like the song, I'm happy in my life, the time. So the song itself, you have to like, it's gotta be attached to some kind of a memory or feeling, especially in childhood, because those tend to get imprinted and burned in your mind.

So it's a combination of, so obviously for me, Rocky, I identified with Rocky, right? Then it was the training scene, he's fighting the Russian, he's fighting Apollo, and it's like, oh, and then I like the music on top of it. So you combine all those things. And do you have any others, or is that the only one you have? I mean, Rage Against the Machine is in Metallica,

Master of Puppets, specifically that song. Those are the first song, like groups that I specifically listened to to work out to. Master of Puppets, the particular. are part of a soft spot for ACDC. So like we used to come out to most of the athletic events that I competed in, especially football, we would come out from the woods to Hell's Bells. And you know, we just played out

of that shit out of the, you know, just coming out in our black uniforms and like, you know, mean mug and everybody. So that was a good one. And then the other one was just funny because like Thunderstruck is kind of part of that's like basketball for me, but it actually got a new association

because ever at my youngest, he was like down in his crib and he was just, I don't know, not even one yet. Or maybe he was probably one. But he was like, his hands were on the crib, and we were upstairs and we could hear him going, how many of you? Oh, yeah.

Yeah. You can even say a word yet. And he's like, see, see, see, see, see, see, I was like, I'm winning. Yeah. Yeah, that was great. You have, you have, you have, you have salt, like songs like that. I name a song and you'd be like,

you could take you back to a moment like that. Yeah, I mean, for example, even like take your breath away from top gun. I remember exactly when I saw that movie. I watched an Idaho of all places. I was out there for the summer. And yeah, it happens a lot. Something that happens to me though, I don't know if it happens to you, is sometimes I don't know what's causing this, but I'll remember a specific time that has no significance whatsoever. I'll just be thrown back into a specific time. From a song? No, in the past, I don't know if it's a smell

or a sound, I don't know, but it's like the most obscure random thing that I can't even explain. This is my point of life. If there's other things, or like it's a factor with me. Yes, male, silent. For me If there's other things or like it's it. There's other factors with male, like for me, there's like, and there's a lot of my childhood

that I actually is blank for me. But I have these moments in time that I remember, and it's almost always connected to a song. There's so many like random, we could go down the list of things that were popular in the 80s and 90s. And for the most part, if you name a song, I bet you I can go like,

I can name a time where like, that's what I remember listening to. If you're comparable, it would be like, the smell of bagel dogs, yeah, that really gets me, like one very specific spot. Like, as a friend's house, his mom, these bagel dogs did. No, they're really big in the Costco. I was like, first going out.

There's like bagel bites and bagel dogs. Oh, no, there's one. God, who is PM Dawn, remember them? There was a song from them. It was the first time I danced with a girl. That song came on. So forever, I'll listen to that song. And be like, oh, I remember when I danced with,

and I'm like a serename, but. I remember the first time he danced with a girl, he likes me. Yeah, she didn't like me. I thought she did that much, she did it. I'm trying to remember, see I can't remember our first dance right now. I'm trying to remember our first

first time dancing with a girl. You said, now you said you have a lot of blank spaces. Have you ever tried to like go back and see if you can remember him? Or because obviously that's either trauma or whatever. Yeah, you know what, and I would totally do that exercise, right? If we send down, like, right out of my,

I would do like, I'm not afraid to do What do you say? Yeah, the MD me laser magnets I mean, I would like at least if we were all sitting down We're like hey take back. I would totally do that exercise Is it a block of time like like can you think back and be like wow from this age of this age? It's blank No, it's it's it's Moment it long moments of time within all those times that makes sense I can recall something that goes way back right, but then again, then there'll be like a year of like nothing And then there'll be there'll be stuff that I can recall and then like a year of nothing and I you know

I guess I if I try really hard, I could probably come up with somewhat timeframes but not vivid, like not without probably some time. You know what's crazy about that? Is that they're there. They're still there. Right. And they're still running,

this is what the shitty, this is the great, like the prevailing theory, is it still runs the operations behind the scenes. So you're not aware of it, but it's still making you feel particular ways or operate in other ways. Well, yeah, I wish I remember what I just shared

with Katrina just recently, but I had a moment with my son where it's like, there was obviously a default thing that I had felt that would cause me to react a certain way with him, and it was like, oh wow, that took me until that situation had with him, I hadn't recalled that until that. So you see those happen all the time. Bro, you know what I've been doing?

I've been, so social media is a, you know, obviously good and bad. And what I, who said this? It might have been Gary Vee. He's like, he's like, everybody says social media is terrible. This is what you do. Follow people you want to follow, like posts that are that you want to see more of,

and the algorithm will change. Okay, so I did this. I've been following more like parenting, family, type pages and stuff. So I'm getting all these wonderful like psychologists on raising kids and parents posting things. But I'm also getting these videos that are making me so emotional.

It's one I shared with you guys. I know it messed up Doug when I shared it to you guys, but it was talking about how this guy's talking and it shows pictures of kids or videos of kids and it's like, oh, you've got this chubby cute little baby and then they're gone. But that's okay, because they're replaced by this toddler that asks the most interesting questions.

But then they're gone and it's replaced and it goes through all the stages and then one day they walk out of the house and then they're all gone, whatever. And I'm like, oh, you know, ask the most interesting questions, but then they're gone and it's replaying, and it goes through all the stages. And then one day they walk out of the house and then they're all gone, whatever. And I'm like, oh, I said to Dug because he's got one close to age, like I do. Where's our bottom column? You know, you just touched on something

that I think is a really, a really important point to make because, and I think I'm guilty of saying, you know, blanket statements like, oh, socially, such a cesspool, it's such a, you know, and like kind of, you know, harping on how shitty social media is. But the truth is it feeds me what I'm clicking on and I'm liking what I'm paying for.

It is. And so, you know, hey, if you want all positive affirmation stuff, spiritual stuff, like good stories, follow all that stuff. You want a bunch of superficial things that are fake and, you know, people that are arguing and debating the left or the right, like, if you want all that stuff, well then like and pay attention to that stuff. And so, I

mean, the thing is, is a, you know, an AI algorithm machine. It doesn't know, you know, what you want, like you feed it that information. So if you think it's a bunch of crap all time, well, what are you, what are you clicking on? Like you engage in conspiracy theories. And what's crazy about it is what I'm realizing is just as effective as social media is at making you feel like shit because you don't look perfect or making you feel inadequate or comparing yourself to the people. You do the positive.

It's doing that for me. So like there's been lots of these posts that I'm seeing or these Reels where they're talking about how you know kids can be stressful and they're little and they leave Messes but you know and it's kind of helping you reflect and reframe things and there was this one where This guy's talking and you see him walking through the house and he's just there's messes right because this is what kids do They leave messes everywhere and he goes there's gonna be a day one day When I I'm gonna wish I could come back to be to a mess.

In the middle of these messes or whatever. And it's working on me. Like I'm at home and I'm finding myself more calm and accepting of the chaos and more like, wow, I better soak this in right now because this isn't gonna be round for very long and as chaotic as it is, like I'm gonna wish for it to come back at some point.

But it does, it affects you one way or for it to come back at some point. But it does. It affects you one way or the other. So back to your point, Adam, make the algorithm work for you. It'll be effective. I do think this is the future of social media for a lot of us as I think that one, I think apps in the future will start to create. I think the market will demand the ability to set your own filtration and so on like on. So I do think that that's going to be. I want algorithm that does this. Yeah. I think that would be amazing. Yeah. So I do

think that there's going to be apps in the future that do that. Regardless, I think the end consumer is becoming more and more informed that they have more power and control than they think they do in that by the way, they like and engage in things. And so I do think the future of social media because we because we've because we've already seen the kind of like I don't know the trend of it getting crazy and then I already feel like the generation coming up is more privy to this and it's becoming less cool to post all the time, less cool to be on your- Are you just more aware of what it is and what it can do and what it can do rather than

being this like thing that they're just distracted by constantly. I agree with you. It's funny, so because I'm following these pages, I'm getting, and I'm also following health and fitness stuff, but along the lines of stuff that is interesting to me, so I don't care about flexing pictures and stupid stuff like that, like I like science, and I like the psychological aspect of some of these things.

Well, there was this one post by this, I don't remember who they were, but they were talking about how gaining, and I've noticed, I've seen this before with clients. It's not super common, but I've seen it, where some people gain body fat as a body armor, as a way to protect themselves. And there was this woman talking about how she had been sexually assaulted when she was younger. And so she got older, she gained all this body fat. And every time she tried to lose weight, a man would compliment her or somebody would give her attention and it would make her feel threatened.

And she gained lots of weight again. And she goes, it wasn't until she realized that she was using this as like a shield to protect yourself, that she was able to lose the weight, finally, and keep it all. I would make the argument that most big jackbuff bodybuilder dudes are the same way. Oh, yeah. I mean, that's normally just a big ass fake shell of an insecure boy who's still got a bunch of stuff inside.

Oh, he does it. Has it, hasn't worked on or doesn't want to work on it so he has created this massive shell to protect him from that little boy? Totally. Hey, speaking along, along those lines of muscle, I want to address this because I think misconceptions in the fitness space can really prevent people from pursuing things that could benefit them tremendously. And I thought I won this morning.

There's this huge misconception that resistance bands are really only good for beginners or as a convenient way to work out because you don't have access to a gym or therapy or therapy. Right. Now, that's true. They are good for those things, but they're equally, if not more valuable for the advanced athlete. And this is what a lot of people don't realize.

They think bands, oh, bands, I'll just go lift weights, weights or weight. Bands, if you use them properly because of the way they apply resistance, because the resistance is progressive and because you can change the angles, bands are one of the best advanced training tools you'll find anywhere, hands down. Yeah, the stimulation you can give your muscles in the volume you can add without a lot of the damage. There's so much benefit there in itself to getting good. A lot of these movements and also getting your muscles to respond even more intensively, I should say. There's a reason why, and I hate to give this clown any sort of attention, not, but there's a reason why

the Dr. Axe guy has got so much attention from his whole band. X-bar thing, yeah. Yeah, his X-bar, whatever it is like that is because, which is like many things that go viral or gain tons of traction, is there is some truth in part of the message or else, like if people weren't doing it

and seeing great results from it, it wouldn't go anywhere. So there's typical, it's like throw it, your weight's now, it's only bands. It's too far. Come on, it's a tool just like the rest of it. Which is unfortunate because it seems like that's what ends like, you know,

and I don't want also our friend, you know, Dr. Saladino, right? Like he's hit like the same thing with the keto thing. It's like, there's tremendous value. There's a reason why he got so popular. There's a reason why there's helped so many people, but it's not like throw out carbohydrates completely or that's not for anybody or all these things are bad.

It's like, there's something to take from that. I feel the same way about the bands. That's why I was using that as a comparison is because you have this dude who's super popular who's trying to say that everything else is a waste, just follow this. The reason why he's got any sort of traction is because the people that are that are drinking the cool aid and following his advice are seeing great results from the bands, and that's why I'm here.

There's a unique profile to bands that you won't find with other forms of resistance. It's the resistance profile, just and hit this too, where you can add tremendous volume and frequency, because it doesn't damage the too, where you can add tremendous volume and frequency because it doesn't damage the body, so you can practice a lot. It's also, it's very hard, not impossible, but it's hard to hurt yourself with bands. In fact, if you band loaded a squat with the same resistance you would find with a free-weight bar, and let's say you have knee pain or hip pain, the bands wouldn't hurt your hip and knees like the barbell would.

So it's got this unique profile that, and I'll say this have knee pain or hip pain, the bands wouldn't hurt your hip and knees like the barbell would. So it's got this unique profile that, and I'll say this. That constant resistance. For the advanced lifter, if the advanced lifter you've been working out for a while, do a cycle of just band training, watch what I'm, see what I'm talking about. Go back to lifting weights,

tell me you didn't get stronger and build more muscle. You'll get some of those, those crazy, you get challenged for sure. It's yeah, it's a terrible misconception. By the way, this is why West Side Barbell became so dominant. They were one of the first powerlifting groups to use bands. They learned from the so-beens.

They learn from the so-beens. Yeah, they're sort of the pioneers. That's right. Anyway, I wanna ask you Justin about the star-nosed mole you've been having with them. This is more conversations I have with my kids later than I before I put them to sleep. This was brought on by them, not me,

but was looking up fun facts about animals and all this. And like, beyond the fact that a star knows mole looks weird, right? It has this like weird. No, it's a weird ass. Almost like sea an enemy looking like nose. Yeah. And so anyway, it's like a weird looking nose. I guess it's supposed to feel out in the dark, right?

Yeah, for some reason. Okay. And nose. I guess it's supposed to feel out in the dark right? Yeah for some I'm okay, and so this is a specific type of a mole Yeah, look how weird so we're just like looking up like cool weird looking animals, but then of course You know ever it like stumbles across like a little more facts to it, too It also hits the profile of like one of the weirdest penises you'd ever see. Okay. Yeah, which is something that what's weird about a penis?

It has like four attachments. What? It's like one, but has like four. Yeah, please. Just type it in these two. It's an animal. Come on, you're starting. I'm already guessed it.

Just pretend you're as well. Did you show this? I was the first time looking at it. It's all. Back again, Douglas. Why does that start? It's more poor come up, Doug. There it is.

Oh, why do you want to see it? There it is. Whoa. One, two, three, four. And I have no idea what happens. Yeah, what the advantage is there, like white and white is to do this out only by. But it only uses one of the areas, I think.

So the others are just in case. Yeah. Well, okay, here's the thing. There's a lot of weird penises in the world in animals. Yeah, but there's penises all over. We all come from a common ancestor, right? Yeah, I mean. Did you look up on it?

Did you find out why? I'm only using half at a time. I'm not sure why. Half at a time. You guys see a view of the two for later? I guess so. Because I mean, the other one's a mallard, I think, that has like the corkscrew looking one

that's like really, really good at skating. Okay, and this is all back to like, drawn them in clouds and stuff. What are you doing, you're kids too. I mean, who's not curious though? And you know, in the animal world, like, you know, there should be like a sort of a scale of like, you know, weird to like, kind of normal.

Yeah. Yeah. It's a lot. I'll create a website. Thanks. Thanks, Justin. Don't worry, guys. Hey, we gotta give that guy a shout out

that we were all talking about. Oh, yeah. Hey, you know, it's weird. You sent it to the group. Literally this morning, I saw a post of that person. That's wild. Yeah, it must be. He popped up in my feed.

I clicked on it. It's weird. You don't know what he looks like. He's, I know, it must've, he popped up in my feed. I clicked on it. It's weird, you don't know what he looks like. He's, I know, that's how it's going. He never shows his face. That's why I also thought his page was kind of cool, right? I like stuff like that. It was, I gotta write. He's connected to the jailhouse guys.

His name is Tom, Tom underscore, Havyland, H-A-V-I-L-A-N-D. Dude is strong. He's strong. He's strong. I mean, on, like, anything. Like, he'sD. Dude is strong. And it's dude is strong. I mean, on like anything. Like he's a, like crazy strong. Like crazy moose strong.

Like deadlifting a thousand pounds of straps and squatting on, you know, with like six, 700 pounds. Well, he snatched like a 400 pound bar and then zircher squatted it. Yeah. Like what? Yeah, and like the acceleration was, yeah. But my favorite part. It's some contractor boots and jeans. Yeah, it looks like he just finished work and like the acceleration was Yeah, but my fear of heartache.

It's some contractor boots and jeans. Yeah, it looks like you just finished work. He's on the back yard working out. That's a strong suit. He's a monster. Yeah, that's cool. Give him a follow. Check this out.

Studies show that sleeping in a cool environment helps you fall asleep faster. It also helps kill your brain to fall asleep. Stay asleep, improves muscle recovery. It also increases deep and REM sleep. Now here's the deal. There's a company called Sleep Me that makes a pad that goes over your mattress

that is controlled with an app. It'll control the temperature of your bed, making it as cool as you want to give you better, more restful sleep. This is a game changer. It's one of the most effective things I've ever used to improve my sleep. Go check them out. Go to sleep.me forward slash pump 30 and get 25% off any of their sleep systems. All right, back to the show. First question is from Joe S. Zadok fitness. When doing dumbbell pullovers in phase three

of anabolic, the video shows the guy doing them line lengthwise on the bench. I saw on Adam's YouTube videos, Dr. Jordan Shallow, that they are lying across the bench. Is there a difference? Oh, yeah. Whatever will build muscle, the other one won't. Yeah. One of them makes you lose muscle. They're both, they're both correct. But going across the bench allows you to lower your hips, lower than the bench, and get more of a stretch at the bottom position. She's like deal. Yeah, so I would say the cross bench option is definitely more advanced, although they're

both good, I personally prefer the cross bench. So you can do either one. I would say you trade them off. Whenever I would train a client, if this was the first time doing the exercise, I would do it lengthwise. But then as they got better, I would have them do the cross bench version. Yeah, I just always, I find the cross bench,

like, you know, I set the dumbbell right next to me, I get in position, I find scooping it over versus if you were to do this way, you would actually like lay down. Flop the, you'd like rest it on your chest. Yeah, yeah, yeah, I've always liked the cross. I actually even taught, like, actually lay down. Flopped. You need like a rest on your chest. Yeah. Yeah, I've always liked the cross. I've actually even taught,

I guess where I would go lengthwise is like, I would say for like a starter program, like for really beginner clients that are real light, they're doing it, I'm just like working on them. That's the other thing too, because you can get really strong with the pullover. If you use a lot of weight, you'll have to anchor your feet

because it'll pull me off the bench. But when I go across, I can drop my hips at the same time. Yes. Encounter balance. Yes. Yes. But I mean, really, it's putting hairs as far as like one is technically better or worse. By the way, a pullover, very few movements work in that type of plane of movement. I think it's a fundamental muscle building exercise. Used to be considered one of the best muscle building exercises if you look at body building in the 50s and 60s, they would actually compete for barbell pullover, you know, how much they can do. Including lat and tricep and chisps.

And trust. That's really unique and chest, like that's really neat combo. It is, but also it's an underrated shoulder mobility. It was just gonna say, I was just going to say it would make my top five of most underrated movements. And that's because 90% of my clients that were 70 plus years all one of the one of the most common things all of them is they lose that ability to just raise their arm over their head right straight up.

And and a lot of that is because we don't even, even in a gym, there's not a lot of exercises that put you in that position. That pull down at best and pull ups, other than that, not a lot of exercises kind of put you in that position where this really challenges that. And so it would be, I was like, later on

in my career became an exercise that, like if I had an advanced stage client, that was like a must exercise. So I learned this from a physical therapist. So to what Adam's saying, sometimes people lack the ability to lift their arm overhead because they'll feel pain. But if they're opposing and pulling down while being lifted up into position, they can do it.

So to give an example, I had a client, had bad, had a frozen shoulder for a while, then working on shoulder mobility, and she couldn't straighten her arm up up of her head, it really hurt. But then I got a pull, or like a broomstick, I had her hold onto it, and I said, just pull down on this while I press it up,

just enough to create some tension, and then I could straighten her arm out, so I could get it in that position. A pullover does something similar. It allows the arm to go straight up above and even behind your head, but because you're opposing the resistance, it tends to put the scapula

and everything in a better position. So it allows you to get into a range of motion that you normally wouldn't be able to get into because of the fact that you're opposing the resistance. So this is why it's such a great shoulder mobility exercise for some people. This is what you find with mobility. Once you get really good at it, when you can actually create that kind of muscle tension to get in further range of motion.

But that's a great tool to be able to provide to get you to that point. Next question is from Colin Self. If you had to build a personal training business from scratch, how would you do it? You know what? Okay, so first off, I'll say a good thing about personal training certifications. They've gotten good in the sense that, and they've gotten good for a while now,

where they can really teach movement and they can teach assessments, and they can teach exercise technique. And some of them are even good with exercise programming, not a lot, but some of them. But the place where they lack completely is in teaching trainers how to build their business. I used to get all these really educated trainers that would come work for me with multiple certifications and they just couldn't build a business for the life of them because nobody ever taught them.

So that's how I'd have to spend all my time teaching them and training them on how to do that. Now we work with NCI, and one of the reasons why we work with NCI is they are an online certification, nutrition certification course, but they also have a business building side where they teach you how to build your business.

So if a friend of mine came to me and said this, that's where I would point them. I'd say go to NCI, go through their business building course because it's very, very complete. They really walk you from where you're at to where you want to be and they have a great track record. Oh, I don't think they're just complete. I think they're the best in the business.

I really do. I mean, that's obviously the main reason why we had partnered up with them is, I think, Jason's done an incredible job teaching people how to apply like the stuff that you learn. There's a lot of things you can learn national certifications. You can hire a mastermind group. We have a mentor and they even us. We can see here and preach to you all day long, like, oh, you should do this and oh, you should do that. But Jason's team is very tactical about like, like step one, you're gonna do X, Y, and Z. Okay, now that you've completed that, now we want you to do, boop boop boop boop.

Now that you complete that, now we do this, and then they, and then they, then you get to go and like measure it. Okay, now we want you to run this, see what happens, and you go like, oh, holy crap, I got the most clients of it. Almost everybody I know that we've sent this way and gone through their courses,

that has been their experience. Whether you are a brand new trainer or you're an experienced trainer, all of them report it back like, oh, when I went through it, I got more clients than I've ever, ever had before. And so I really do believe that they're the best in the business.

Well, they flipped it on its head because now they teach you how to actually make money and make a career out of it instead of trying to get educated, eventually figure out the business side of it and work your way to that point. But to be able to figure out exactly like, okay, how am I going to structure this in a way too

where I'm going to be able to have sustainable income and I can actually increase that and then further my skills, get more educated. That's a greater advantage of going that direction than just kind of just going the personal training round. Yeah, another thing you could do, and we recommend this before to trainers, if you're a brand new trainer, there's a lot of value in working at a big box gym.

A lot of value. I think it would be a mistake for a brand new trainer. Unless you had a really good mentor, you had really good training, and you had somebody there kind of helping you. It'd be a mistake to go to a private studio or try and just start from scratch and build a business. Like good luck.

But you go to a big box gym. They have systems in place, they have leads, and there's other trainers that are gonna be a more experienced in you that you can learn from in those air in a big box. So I think a big box is a great place to build and learn how to build a personal training business. And then from there, then you can go and grow and do other things, but really prove yourself in that model first.

Yeah, you have maps programs, right? So that would have been something huge that I could at least have a baseline and foundation to then modify with each individual client. So it would actually help structure a lot of, you know, the rest of your year based off of like, you know, utilizing that and also customizing it. The thing I wanna add to the, because we do, we give the advice to work in a big box gym a lot

and all of us 100% agree on that. And then part of that that you want to work in a big box gym a lot and all of us 100% agree on that. And the part of that that you want to do in addition to surrounding yourself around these other peers and learning from them and it's also asked questions to the GM and your fitness manager about how the business operates. Like to me, that was one of the most valuable things that I got there was not only did I learn, you know, as this young 19 year old boy that was thrusted into this business with everybody

who was more educated, more experienced, more fit than I was. And so it was this great learning ground from my peers. But then I also hung around my fitness manager and my boss all the time. It was like so curious on like, you know, how much money does our gym spend on advertising every single month

and how many people work out in this gym every single day and every single month and what's a slow month and what's a good month and how many appointments do we see every day? That, if you're trying to scale and build your own business, going and working for a commercial sized gym that does millions, potentially hundreds of millions of dollars depending on what big box gym that does millions, potentially hundreds of millions of dollars,

depending on what big box gym you go for, there's so much to learn about scaling a business through asking questions on how that business operates currently, and it gives you a whole different perspective around things that you will then have to learn to do if you're gonna build a business, because being a successful personal trainer isn't just being educated and good with people

and knowing how to sell personal training. That's like you have to do that. Exactly. You have to be able to do that to survive. You better do that. But if most people that ask questions like this or that go to NCI, like they have aspirations to build something. Like I want to build a business or a company or at least a small business that's successful

and makes good money. And if that's the case, when you work at a big box gym, just don't go through the motions of training clients and hanging out with your peers and getting better at training and selling, per se, but also learn about the intricacies about the business. And I feel like so many trainers don't do this. It's why when I manage trainers, it would baffle me on so many of them that they get in there

for a year or so. They got some clients working for them. They quickly find out, oh, the company takes half of my hourly and so like that. Now they know everything. Yeah. Oh man, if I just collect it all, I'd have a successful business. And then they just think, oh, they didn't think about, oh,

a brick and mortar location, the millions of dollars of advertising is doing, the thousands of, yeah, the thousands of workouts are having a day, the operation side, like the bill, like, it's literally like, it's, it reminds me of when you get like a teenager, that's like, well, I can get a job here and make this much. The average rent is, I can just move out. This will be super easy. And parents are like, okay, I'll see you in a few months. Totally.

There's a lot of unknowns you have no idea of. Yeah, totally. So you were going to big box GMM, what at one point, whether you're at lifetime crunch, 24-hour fitness, you name it. At one point, that was one little gym. Uh-huh. It was one guy or girl had a dream who built that thing that built it into a big franchise

or a big company and then built it into hundreds of locations. And so there's so much to potentially absorb and learn while you're they're in addition to your surrounded by years. Let me just back you up. Okay, so we all started in a big box and if it wasn't for and we were lucky enough to work in a big box gym that really led the way and in its heyday had some of the best people in the world in the fitness space. The company's changed since then, but back then, 24 fitness was like, you know, Mark Maastroph at the helm, like,

this was training ground. I only worked there for a few years, but those few years, because after that I had my own place and all that stuff, but those few years to this day, there's things that I learned there that are a big part of my success, a big part of my success. So we're not just saying this because we, and we don't work with a big part of my success, a big part of my success. So we're not just saying this because we,

and we don't work with a big box company, or you know, there's no gym that we work with, but it's one of the best things you could do. It's go there and learn, and if you're in there and you're not taking advantage, like Adam's saying, you are literally, it's the stupidest thing you could do. There's so many things around you in a big box gym,

and so many systems and things you learn that'll make you successful if you just ask. It's insane. I hate to keep dragging this on. It's a question I'm super passionate about because I think a lot of trainers make this mistake is they'll shop gyms they work at and the things that make their decision is like who's going to pay me more money or what has the coolest equipment. What's the newest looking gym?

Yeah, do not think of like you're just starting this career. You're gonna, before you become graded, it's gonna be 10,000 hours. So to be like worrying about the pay of five or 10 or $15 up or down, that's irrelevant. Like I'm looking for the place where I can learn the most in that first five years. Like who can, so for me, when I'm getting interviewed

or I'm looking at gyms, like I'm looking at who's my boss gonna be, how is that company ran? How successful is that business? Because yeah, okay, I can make five or 10 more dollars here or there. To me, that is nowhere in comparison as valuable as being able to learn from either someone or learn from a company that has done such a good job

in that area, because the education you're gonna get is gonna be invaluable in comparison to, how much am I gonna make or where am I gonna get the most amount of clients. So keep that in mind when you're looking for a place like this. Oh, by the way, NCI, I need to mention this, Doug was pulling it up, they have this boot camp,

I think it's free, where they go and they talk about some of the most controversial things in health right now and fitness, so like cold plunge, testosterone therapy. There was a couple of other things, where they go and they dive deep into the science, it's free. Oh, that's cool. I don't know.

It's a free webinar. It's a series of webinars. Yeah, so it's NCI-mindpump.com-flash-controversy. This is actually really cool. Is the webinar live now or is it going live soon? It's going to be live, so they have a specific date you need to attend. Okay.

Next question is from D.E.Burt 184. What are your opinions on Ashwaganda? I know most supplements are a scam, but I've read a few clinical trials on it that seem to indicate strong positive effects. Ashwaganda, before we get to the studies, because the studies definitely support its use, but before we get to the studies, Ashwaganda is a cornerstone herbal supplement in aerovetic

medicine. So, when you look at different medical practices, we have Western medicine, everybody's familiar with Western medicine, but then you have like Chinese medicine and aeravetic medicine. So when you look at different medical practices, we have Western medicine, everybody's familiar with Western medicine, but then you have Chinese medicine, aeravetic medicine. Those are two popular alternative forms of medicine. They've been practiced for hundreds of thousands of years, and although they didn't use a scientific method

to prove their methods or to prove their products that they have the herbs that they use or the herbs that they use, or the treatments that they use, because they were around for so long, you're not looking at like 10 anecdotes, you're looking at like, oh, for a thousand years, people used this herb for libido, or this herb for stress, or for vitality, or for stamina. When you have that much time, and it's being used that long, it's like past the test of time, there's going to be some, there's probably some real value. Oshwagand is one of those things. It's been a cornerstone in, in, in, or a Vedic medicine for a long

time. But we also have studies supporting its use. What is it good for? I, I hate to use this term adaptogenic or it's an adaptogen because that sounds so broad and whatever, but literally, literally, it improves your body's ability to deal with stress. So you hear us on the podcast all the time, talk about, manage your stress, don't over train if you lose sleep, if you're diet is this, if your work is that, and you're not able to adapt and strengthen your body, you can't build muscle, you can't burn body fat because your body's overwhelmed with stress. Well, imagine if your stress bucket, you could just make the bucket larger.

So now you can handle more stress. That's what Ashwagandha does. So what do you notice from Ashwagandha? Well, studies will show it raises testosterone and men with low testosterone. Studies will show it helps people who have sleep issues, get better sleep. It helps, it improves strength, athletic performance.

There may be some enhanced fat loss effects. So again, it just, it basically enhances your body's ability to adapt. It's one of the few herbs that I'll say from a fitness standpoint that you'll probably notice if you take it. You'll probably notice it's benefits. I would make the case that that's probably what most people feel when they talk when they talk about the benefits they feel from the green juice. Yeah, we're gonna find green juice. That's one of the many. Yeah, most of your good green juices actually

have ashwaganda and most people that report back like, oh, I feel so good when I'm on it. I would probably think that that's from the ashwaganda more than anything else. Along the lines of like most supplements are scams. I don't think most supplements per se are scams. You know, there's a lot of bullshit out there. I don't think most supplements are oversold. Yeah. I think in an actual gun,

it could fall in that category too. It does have all these great benefits. It is good, but if you haven't addressed the things that we talk about so much on the show with the nutrition, the sleep, the diet, the good protocols for our strength training and balance of intensity and stress, there's so many other things that move the needle more than any supplement that's out there.

That's really what it is. It's not that these supplements are so much scams or they don't work or not this, it's just that they're oversold. The marketing makes you think that, oh, if I take this, it's going or not this, it's just that they're oversold. People, the marketing makes you think that, oh, if I take this, it's gonna do this and it's gonna give me the results of this picture of this person before and after. And so, it's not that it doesn't have scientific studies.

Most supplements that are on the market that are successful and sold have good scientific studies to support the benefits of it, or else they wouldn't get sold and it wouldn't get so popular. So, I don't think it's a scam where they don't necessarily not work. It's that they're oversold. Yeah. You know, again, I'll say this again about not all herbs are going to do this for you, but you'll probably tell if you take ashwagandha, you'll probably notice strength benefits. We notice strength benefits. You'll notice better sleep.

Lebedo tends to improve and it works equally well for men and for women. So I would say in terms of the herb market, it's at the top. It's one of the top ones. One of the superior ones, I was going to ask about that because there's within this sort of class, would you say there's probably some mushrooms in this class as well, and maybe CBD on some level might fit in this category, but it's an interesting one because you think about what our culture looks like now, society looks like now.

I'm like what challenges we face all the time. And it's just this inundation of stress and how we're able to interpret it, then also how we're able to lower it, then also how we're able to lower it when we need to lower it. There's practices you can do, obviously, with breathing practices, meditation, those types of things, but maybe this is another intervention that may have some benefit. If you told me I could only take one plant herb to improve my athletic performance strength, for example. And I had, you know, my nutrients

were fine, everything else was fine, because that's always first. I would have to say I should have gone to probably would be the top one. That's the one that I would notice the most for sure. Next question is from Lasse Goutou. How do you deal with the negative bullshit from social media? Yeah, we just talked about this in the intro, right? You can change the algorithm. I would have normally said, had you asked me this question six months ago, I would have said, turn it off, avoid it. Only go on when you absolutely have to.

But I'm now realizing the power can be used for good as well. And that is literally, go on your social media, unfollow the toxic accounts and the crap that you know. Do this with a good soundstay to mine, by the way, not where you're distracted or whatever, because then you'll, it'll be hard. But go in there and be like, okay, is this really serving me?

No, is this serving me? No, is this serving me now? And then, okay, what do I need to look at or look for? For, you know, what are pages and things I need to follow that I think will help me and look them up, find good ones and follow, follow, follow, and then the algorithm will change. And you'll actually have this really powerful tool that can benefit you versus what we tend to do

is we tend to look at people that we compare ourselves to. We tend to get distracted. We get caught up in the fear, mongering, Adam, you mentioned the whole political stuff, and it's like, by the way, studies show that these political type of pages and stuff do nothing to convince the other side. But what they do do is they take the side

that they're conveying to the same side and they just make them hate the other side more. So they're literally are successful at making people hate each other more and they bring nobody over or bring nobody together. So those pages should be not followed, like not followed at all. And you change, you'll change the algorithm. It'll become this great. Now when you, you know, when I go through the feed now, I see like stuff that's really uplifting and yeah, I'm doing for a spring cleaning. I mean, it's one of those things that at the beginning of this year I did that and then inevitably some of these pages kind of made their way back in and you'll know by your explorer page. Whoa, this is enlightening. I need to reduce some of this content, but yeah, especially the political stuff, it's

only going to ramp up with elections and everything coming. So I feel like if the majority of people just focused on positive accounts and people doing great things and the great examples in the world that we can focus on, that will help a lot our mental state. I mean, how do you use knives and not get cut? How do you use fire and not get burned? It's just another tool that has a side of it that can be wielded for bad things and could harm.

But yet we use knives and flames for good things for good things in our life all the time. And nobody freaks out about it. You're just you're aware of how powerful and how dangerous it can be. I think social media is much like this. I think it has lots of positive things to move society forward and to help you, especially if you have a business. And when we all did for good can be an amazing tool. But if you juggle it like juggling knives or play with fire, like an idiot, like you

can get burned, you can get cut. The same thing with social media, be aware of that. And so I think if I was in a position where I felt this like negative weight from social media, I probably flip my account and private. I would unfollow almost everybody and then I would go down the path that's all saying and literally only follow people that have a positive message or yeah consciously go after accounts that are going to give me the things that I want to get from social media and only pay attention to those things and engage with

those pages and they will continue to feed you more stuff like that I think that that's the idea of this is something that's kind of weighing on it. Now that's 80% of it. Now there's another 20% that I also noticed, which is it'll throw the algorithm with those suggested reels and post that you that are outside of risk. What's the temptation? What happens is it also, the algorithm also picks up on how long you spend looking at a real or a post. You don't even have to like it.

If I just hover over something for too long, it's gonna send more of that to me. So what's the point here? The point is, because the question is, how do you deal with this? And a lot of people are like, oh my, as if we're at a control. The reason why it feels like we're at a control is because it's very powerful. But we do have

the power. So when you're going through, you, you got to set a conscious intention and be and catch yourself like you're going through and you're like, Oh, what am I doing? I turn it off or I'm like distracting myself or here's a big one for me that I'm really working on is when I'm with people If I if I get myself on my phone I check myself like what am I doing with people right now put this down Even if I just sit quietly like why am I on my phone? I'm sitting with people right now like that's a big one So I think that distracted kind of numbing scrolling is you know the other 20% So if you do those two things then you'll get this algorithm, a great post that'll really serve you well.

Look, if you like our content, if you want more help with your fitness and health, go to mindpumpfreed.com, check out our fitness guides. We have fitness guides that can help you with all kinds of health and fitness goals. You can also find all of us on Instagram. So Justin is at Mind Pump Justin. I'm at Mind Pump to Stefano,

and Adam is at Mind Pump Adda. Thank you for listening to mine pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at minepumpmedia.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal

trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump!