Mind Pump: Raw Fitness Truth - 2184: Ways to Modify Your Workout to Focus on Weak Body Parts, How to Make the Switch from a Split to a Full Body Workout, the Most Essential Exercises & More (Listener Live Coaching)

Starting point is 00:00:00 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 history of the universe. This is Mind Pump, right in today's episode. We answered live caller's questions, but this was after an intro portion today, it was 53 minutes long. This is where we talk about current events, fitness, scientific studies, family life, and much more.

Starting point is 00:00:31 If you want to skip around to your favorite parts, check the show notes for timestamps. You can click on one of them. It'll take you to where you want to go. Also if you want to be on an episode like this one where we can help you live on air, email us your question at live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is Organify. They make organic supplements for health, performance, and wellness.

Starting point is 00:00:54 Great products, great prices. Some of the best quality you'll find anywhere, and it's the longest sponsor we've worked with because they're one of the best. Go check them out and get 20% off. Go to organifi.com, that's O-R-G-A-N-I-F-I.com forward slash MindPump, then use the code MindPump get 20% off. This episode is also brought to you by Paleo Valley. They make Paleo-inspired supplements and products

Starting point is 00:01:19 like their grass-fed meat sticks. These are great protein snacks on the go. And their chocolate bone broth protein that literally is the best tasting protein I've ever had in my entire life. It's good stuff, they have other stuff as well. Go check them out, go to paleovali.com. forward slash mind pump, use the code mind pump 15

Starting point is 00:01:36 and get 15% off. We also have some sales right now on some workout programs. Maps, Bands is half off, and the hard gainer bundle of workout programs is also half off. You can, and the hard-gainer bundle of workout programs is also half off. You can find both at mapsfitnessproducts.com. Just use the code October 50 for 50% off discount.

Starting point is 00:01:53 All right, here comes the show. If I had to pick one factor that would determine whether or not something was strength training or not, believe it or not, it would not be the weights. It would be the rest periods. Rest periods actually make strength training, strength training. Without rest periods, you're just doing cardio with weights.

Starting point is 00:02:15 This one, I think, is important because it totally is. The rest periods people think they don't realize that it's an important part of the formula or that, it plays a significant role. I think people think, oh, it's resting because you have the rest, because you need the break, or if I'm using weights, then I'm strength training. So if I do an orange theory class, where I'm doing circuit training, then as long as it's with weights or machines, it's all strength training. And I've even seen programs labeled as such Yeah, you know strength training group class. What to do in your rest period? Yes, you know like and there's the actual exercises in your rest period that you're supposed to do so it's like

Starting point is 00:02:54 Yeah, that's a weird thing that people don't understand the fact that You're just adding adding more isn't better. This is creating a cardiovascular response Yeah, this is one of my favorite tips you've done recently because I adding more isn't better. This is creating a cardiovascular response. This is one of my favorite tips you've done recently because I actually think it's still really popular with the average gym goer. And I think we see it still with fitness influencers in our space that have large followings, million, million followers and they say lost to 100 pounds of weight, you know, crash dieting and exercising and they love to, you know, put out circuit type of training exercises

Starting point is 00:03:35 where they're doing a squat upright row or a lunge, a bicep curl to shoulder press and then they go to another exercise and there's, you know, there's sweating like crazy and they're promoting that type of training as strength training because they're lifting dumbbells. And really it's not. It's so much closer to you just getting on a stair master and going to town on the stair master, then it is actually to traditional strength training. That's way closer to that than it is just

Starting point is 00:04:07 because you're holding on the dumbbells, doesn't make it a great strength training routine at all. Make strength training, strength training is are you using resistance, which can come from any source? It could be body weight, it could be a resistance band, a machine, of course traditionally, it's been done with free weights, but it could be anything

Starting point is 00:04:25 that provides resistance literally. And then the rest periods, the rest periods of what make it strength range, so people are like, okay, why rest periods? What's that all about? You're training a energy system in the body that results in the, where the adaptation is to build strength and build muscle, okay? So when you're doing an exercise, there's different types of fuels that your body uses. And the fastest burning or hottest burning type of fuel happens anaerobically.

Starting point is 00:04:55 So this is without oxygen. It burns hot, it produces power, it produces strength, but it burns out quickly. And when it burns out, then your body becomes, it starts to use anaerobic type energy, glycolytic energy. Now there's definitely crossover. So I know the science nerds are gonna go on, you're like, well, technically you're using

Starting point is 00:05:15 a little whatever, okay, fine. But you saw more generalizing. But really what it is is what I'm saying. Once you burn that out, which short wrist periods or no wrist periods, especially does that, you went from anaerobic, which is strength and muscle building to aerobic the entire time. And it doesn't matter if you use dumbbells,

Starting point is 00:05:31 it doesn't matter if you use barbells, it doesn't matter. You use a jump rope. It really doesn't matter. Now, if I'm focusing on training and working through the energy system that produces the adaptation of strength and muscle, well now I'm building muscle.

Starting point is 00:05:45 By the way, okay, even running could be done in a way to build muscle if you understand this. Sprinting. If I did a short, hard sprint, that is actually going to induce some hypertrophy in my legs versus a long distance type of run. You see that in the physicality of the athlete, right? That's right. Yeah, it's pretty obvious and glaring when you see a sprints or a merathon right there.

Starting point is 00:06:08 Right. So if you want all the benefits of strength training that we've talked about many times, building muscle, boosting metabolism, angiogen receptor density, sculpting, shaping the body, strength, all that stuff, then you need to have rest periods otherwise you're not doing strength training. So again, if you had to define what makes strength training, strength training, and you had to pick one factor, believe it or not,

Starting point is 00:06:32 it's the rest periods that define it more than the type of resistance that you use, which, you know, it's a bit of a paradigm shifting way of thinking about it, but it does need to be communicated this way, because, I mean, like you said Adam, the average person, they think of strength training, anytime they see weights being involved.

Starting point is 00:06:52 I remember when Body Pump was a popular class and the gyms that I would manage. Body Pump was a group exercise class that used free weights and the idea was it's a strength training group class. Well, if you watch body pump They're not strength training. It's literally going from one exercise to another exercise to another exercise It's cardio. It's no different than the step classes that happened Well, you know before it or whatever. It's the same thing Except they're just using weights and they're using weights as a gimmick as a gimmick to sell to people like

Starting point is 00:07:23 Oh, you've heard about strengthreinth, right? It's a marketing tactic. That's right. And we've seen this sort of evolve in our career of ways to pull people into these types of group training classes. It's not as popular to have rest periods and stop. And, you know, they're very momentum based and they, that's experiential based. Yes. So, all the emphasis was always on, obviously, there's a communal effect, and you have accountability

Starting point is 00:07:52 in terms of your friends, and so there's appeal there for that. But in terms of the actual workouts, it evolved into something that's a continual pace. We're moving to the music,, there's a beat to it. Everybody just has to keep going, keep going, keep going. And so this just conveyed to the person in there that that's how I have to always train is like always doing something and moving and rest isn't really as much of a priority.

Starting point is 00:08:17 Such a good point, Justin, that all the energy and effort is put into the experience when it comes to... To making making entertaining. Yeah. I mean, use experience. That would be very interesting. It's very similar to what we talk about, the science that goes into processed foods.

Starting point is 00:08:33 Like it's not being engineered to be healthy and good for you. Total parallel. It's being engineered to taste good and get you addicted to it. So you eat more and you buy more. The same thing goes for these class-based type of circuit training with weights is it is designed to entertain you to keep you coming back for more because it's fun and it's exciting and there's a loud. And it's sweaty. It's loud music playing and there's a rhythm to it and then you get

Starting point is 00:09:00 the cortisol junkies that love the sweat and the energy and the endorphins that you get from it. And so it's all about this experience that they are chasing to sell you on the idea that it's good for you. And the truth is that the best way, the right way, just isn't as sexy. Just isn't. It's not as, I mean, I also think of when I compare, when I recently had a talk about our business in my Hampton group and they talk about like our competitors are what we saw in the marketplace and how did we know that we'd have this successful business and I'm like, oh, that was easy.

Starting point is 00:09:35 I said that one of the biggest monsters in the space is beach body. And beach body is also an example of a company that grew to a billion plus dollars all based off of marketing to all these things that we're talking about. They weren't great programming at all. It was horrible programming at best. But what they were brilliant at was their ability to market to people with these experiences. You believe the best at it?

Starting point is 00:10:04 They are. That's why they were the most successful on it. And I knew we knew that all we had to do was convince a small percentage of those people, which we knew would be easy because so many people had tried that and failed, that there is actually a much better approach to exercise and fitness. If your goal is overall health, strength, body composition change, there's a right way to do it.

Starting point is 00:10:29 It's not as entertaining, it's not as sexy. You can't do it to a beat so much, but I'll tell you what, you do it, and you'll recognize and you follow it to a tee. You'll see how much better it is. And then we knew that all we had to do is get a sliver of that business and be able to share that with the right amount of people

Starting point is 00:10:44 and then it would do well. Look, there's a few reasons for what you're saying Adam and I this is why I think coaches and trainers play such an important role because the experience can be amazing when people have the Understanding of what they're doing and the expectation Matches the experience. So what I mean by that is you take the average results. Well, you take the average person whose expectation with workouts is what? What's their expectation? Oh, it's going to be hard. I'm going to sweat. I'm going to get sore.

Starting point is 00:11:14 We're going to be moving a lot. So then they go into a class in its traditional strength training where they do a set. And because they're beginners, it's not going to be super intense, right? It's all about form and technique and oh, make sure your technique is here. Okay, your squat is a little here. Try this correctional exercise. Now we're gonna rest for two minutes or three minutes. Okay, now we're gonna do this movement. They're gonna be like, that's suck.

Starting point is 00:11:34 It would be like going to a dinner, expecting a quiet dinner with your wife, and you sit down and then a circus happens around you, right? You'd be like, this sucks. This is not what I expected. Now, if you went in expecting a circus, you'd be like, this sucks, this is not what I expected. Now, if you went in expecting a circus, you'd be like, this makes sense. The average person's expectations,

Starting point is 00:11:49 they don't understand strength training. They don't understand what it's supposed to feel like. They don't understand the results, what it's supposed to produce, what it does for them. But I think if we change those expectations, like if somebody who listened to our show on a regular basis showed up to a class and they experienced real strength training, they would leave it be like, that was awesome.

Starting point is 00:12:11 So I think that's a big part of the problem. And part of it is the industry itself, the industry capitalizes on these short windows of motivation, the short windows of self hate, the person feels fat, the ready to do whatever, they, it's cathartic to beat the crap at themselves and if they almost throw up, they think they did a phenomenal job. And they capture that. And the person's probably experienced it before or they see it on TV, what do you see when you watch TV or go on media? Well, your workouts don't, they look like they're supposed to be that way. That's all, that's what you're supposed to do to get fit. So you try and do a traditional, real,

Starting point is 00:12:46 strength training class. You ain't gonna get anybody to sign up, it could show up and if they do the leave, cause I'm like, what was that? That was, that was nothing. I mean, what percentage of our job as trainers was getting someone's expectations to change and understand what was happening to their body so that they could follow along with us

Starting point is 00:13:03 and do and understand what we were doing. I would say 90%. Yeah. 10% was actually instructing. 90% was helping that person understand what's going on, what to expect. Yeah, I'm supposed to be, aren't I supposed to be super sore?

Starting point is 00:13:19 Or I'm not really sweating after my workout, and I have to explain and educate and change their expectations. And then if they were patient, they would start to notice things and they'd be like, wow, I feel really good. And oh my God, this is easier than I thought. And you know, my favorite was always, this is weird. I'm getting leaner. I don't feel like I'm starving myself.

Starting point is 00:13:38 What's happening here? So I think there's a lot of education that has to continue to happen. But strength training, it's still to this day, even people who are experienced with fitness. Okay, even those people, how many times, like the people that you were just talking about, the example of those fitness people, right? Quote and quote, fitness people. If we tried to convince them to rest in between sets,

Starting point is 00:14:03 they don't listen. No. They don't listen. They don't listen. We can message them all day and be like, hey, I see what you're doing under social media. I know you're trying to heal from whatever damage you did and you're trying to whatever. Part of the problem is you're not resting.

Starting point is 00:14:15 Part of the problem is you're taking four exercises and you're combining it into one because it makes you sweat more. That's part of the problem. Here's what you should do. It's gonna go in one ear out the other. Unless I could get my hands on them and actually train them for a month so they can actually experience What we're talking about like good luck. It's an uphill battle. It's almost impossible. That's why I'm not worried about AI trainers

Starting point is 00:14:35 Anytime soon. We're gonna need real people to always help to You know really talk a lot of these people off off of whatever they're doing right now There's there's a lot to unpack based off of like what we get marketed to on a daily basis. And people's expectations are very far removed from the actual experience. So I just, it actually, I mean, it's kind of deflating, but it also motivates me that like there's so much opportunity out there still for coaches and chairs. If you do traditional good effective general strength training and you were to add up the time you were actually lifting

Starting point is 00:15:11 and add up the time you were resting, guess what? More of your work out is resting for the most part. Yeah. Like I said, it takes you how long typically, 30 seconds maybe, right? And you're resting two minutes and three minutes. Yeah. Even a minute and a half, okay?

Starting point is 00:15:24 You rest more than you work. That's a workout. It's hard for people to get right there. They don't, it makes minutes and three minutes. Yeah. Even a minute and a half. Okay. You rest more than you work. That's a workout. It's hard for people to get right there. They don't it makes no sense to them. Yeah. Like what are you doing? We're sitting around. We're resting. You know, honey, you know, in new clients, right? After a while, they understood this, but how many times with new clients would you have this conversation over? Okay, what do we do now? Well, nothing we rest. We rest. I don't need rest. I feel like I can go again. It's not how it works. We'd have to explain. You have to talk about the other part of the equation too, so the diet culture exacerbates this situation too, because people are taught that you cut calories, restrict, restrict, and you also add in this cardio-based type of training. So you have to burn.

Starting point is 00:15:59 Like if you were, if you were dieting really hard, like what the diet culture is, you know, just cut calories, cut calories, it would be far less detrimental to strength train properly than it would be to do cardio-based, you know, quote unquote, strength training. So that's the other part of the equation that I don't think people realize is that that's,

Starting point is 00:16:21 you're like double shooting yourself in the foot. Oh, by adding that in. Yeah. Because now you're adding a signal that says we don't need muscle. That's what I'm saying. And we need to learn how to burn less calories through activity.

Starting point is 00:16:31 Yes. So that's on my point. My point is people already diet poorly, right? They swing that pendulum too hard, right? Or they cut way too much too fast. Or they focus just eliminating on the diet and they don't look at balancing or hitting protein and take things like that.

Starting point is 00:16:48 And so that's already not a good strategy diet wise, but if you were doing that, which is not a good strategy, and at least strength training properly, it would be less detrimental than if you do that with cardio-based type of training. This will be preserving muscle. The most important thing you need to focus on when you cut calories, the most important

Starting point is 00:17:05 thing is to find a way to not lose muscle or lose as little as possible. That's the most important thing that you could do when you're cutting calories aside from making sure you get adequate nutrients in the basics. Now why? Because your body is going to want to pair muscle down. And when it does, it makes, first off, your weight loss become just weight and not body fat. And number two, it makes future weight loss more difficult. And number three, it makes sustaining weight loss very challenging. It makes it very challenging. So anytime you're

Starting point is 00:17:35 cutting your calories, your goal should be, how can I maintain my muscle as much as possible. But the best way to do that is to do the thing that sends the loudest, most effective muscle building signal to your body, which is traditional strength training. So if you cut your calories really low and you do really good strength training, you're going to lose less muscle for sure than if you cut calories and do nothing, or if you cut calories and they do forms of exercise

Starting point is 00:18:06 that don't send a muscle building signal, that in fact oftentimes send a signal that says, pair muscle down. And the data on this is very clear, very, very clear. Dying or dieting plus cardio results in significant muscle loss. So you lose 10 pounds, three to five of that is coming from muscle. That doesn't sound so like a great

Starting point is 00:18:25 strategy. Speaking of which, Adam, I have to address this. I can't believe I have to keep talking about this. It's so annoying. This has to be the most annoying, frustrating thing that I hear communicated in the fitness space, okay, because it causes so much damage. I hate this. Fitness influencers, there was one a particular that they'd opposed. And we don't need to call anybody out. So that's to my editors, don't post who it is, unless they say something, in which case we'll call them out. But I hate it when they come on there,

Starting point is 00:18:54 and they say things like trying to build muscle to speed up your metabolism is a waste of time. And then they use this math right here. A pound of muscle burns maybe 12 extra calories a day. What they're doing is they're oversimplifying. They oversimplifying. They're oversimplifying the second most complex thing we've identified in the universe,

Starting point is 00:19:13 which is mammalian metabolism, okay? They've oversimplified it to say, this much, one pound of muscle burns this many calories, that's it and a story. There's nothing else that plays a role in metabolism. There's, that's just how it is. So gaining muscle, you know, my God, if you gain 10 pounds of muscle,

Starting point is 00:19:30 which is really hard, it's only 120 calories who cares. It doesn't work that way. And it confuses a lot of people. The average person is gonna watch that, and go, okay, well then, I guess it's a waste of time. I'm just gonna try and eat as little as possible because why try to positively affect my metabolism. You know, I've been voicing this for a while, man.

Starting point is 00:19:45 I get so fired up about that. Yes, desired outcome. Well, I remember the very first time I talked about on the show, I got really pissed because I used to use example, the original research that came out that they had, which by the way, that just shows you how much this has changed to, like, the original research estimated somewhere between 40 and 60 calories a day more that must would. And I used to love that number, not because I believed that it'd be so exact or true, but that it gave me a number that I could give my clients like an analogy or say,

Starting point is 00:20:12 imagine if we can just add five pounds of muscle to your body, that's like a big mac a day that your metabolism naturally is going to burn just by it. And it would put in perspective, right? A powerful building the metabolism is and building muscle is. And so it would help me get buy-in from my client on why we'd want to focus this. So that was the, that was early research. In early days of mind pumps, this is seven, eight years ago when I would talk about that.

Starting point is 00:20:36 I remember first, this was the, some of the original stuff where I'd get messages and, you know, your fitness dork that was on the latest research on what that was saying that would be arguing with me. Oh that's five calories. That's a way over that's false. That's not true anymore. The more recent studies show that it's more like 17 calories or whatever it is. And meanwhile I have all these case studies of clients where all we've added is five pounds of muscle. Yet they're eating 500, 800 more calories a day, virtually doing the same stuff. Oh, wait, that's common.

Starting point is 00:21:10 You're not talking about like an extreme example. No, that was all the time. Everybody, everybody, everybody that I've ever got to eat or to build five or 10 pounds of muscle in the body radically changed what they could consume. Now what we also miss in that conversation, this is what I hate deducing everything down to a six month scientific study about one part of the body because none of the body works that way. There's so many other factors, not just physiologically, but even psychologically and behaviorally. So what happens to a client

Starting point is 00:21:44 that you know, okay, first of all, we know how difficult it is to build five pounds of muscle. It takes discipline around your diet. It takes consistency around hitting protein. It takes consistency over on lifting weights. And it goes over. It's consistency around rest. So a lot goes in to somebody who actually added five pounds

Starting point is 00:22:02 of muscle to their body frame. What else do you think happens, behaviorally and psychologically, to that person? Who did that? Absolutely. Their habits change. Their energy levels are more. They probably even move, like, their, their, their, what's the term I'm looking for, for when they're not, not intentionally, their neat, their neat goes up.

Starting point is 00:22:21 There's so many things that are happening that you don't even, when they go and they lift weights now. They because they built muscle, they build stronger. So their intensity naturally goes up and all that. There's so many things that get incrementally turned up or changed that collectively make an impact on the metabolism and how many calories your body burns throughout the day. So to do sit down to a stupid, you're one pound of muscle versus one pound of fat, what is the difference of calories of burns is such a terrible message to present to so many people out there that are struggling

Starting point is 00:22:55 with weight loss because one of the best and most powerful things that you can do to age your fat loss is to actually build muscle. It will make that not only easier for it to happen for you, but also sustainable. Anybody else that says otherwise, fuck you. It's a fact. All the protective benefits you get from muscle

Starting point is 00:23:14 and all these new studies and everything that came out and like, there's just so much more does for your immune system for all the other systems. Again, to your point, it's not just a one to one's not just a one-to-one here. We're working with this is a You know, so we also look hormones. We also know this this the okay, we also know this that the same lean body mass Okay, not changing your lean body mass There seems to be a range of Calories that a person can burn all things being equal. So activity controlled, everything

Starting point is 00:23:45 controlled, same lean body mass, but some differences in diet or stress or whatever, the body will burn more or less calories. Okay, your body can become more wasteful or less wasteful with how it produces and makes energy. That's a fact. By the way, if it was as easy as saying a pound of muscle burns 12 calories and that's that, then we would be able to take two people with the exact same lean body mass and we'd be able to calculate that they burn exactly the same calories so long as they move the same.

Starting point is 00:24:15 Doesn't work that way. Or I'd be able to change someone's hormones, change nothing else while they send their leaner. Why are you getting leaner because I change hormones? Building muscle doesn't just burn more calories because you have more muscle. It also has angiogen receptor densities, increased improves insulin sensitivity. It's a storage vessel for glycogen. It produces chemicals that we're just learning about now that are anti-inflammatory, pro-fat loss, that improve cognitive fun. Like, and not only that, but the metabolism is so complex,

Starting point is 00:24:45 we still have yet to fully understand. It's so arrogant of us to do that. It's so dumb to look at a study that says that, and basically what you're doing, this is what makes me so mad, right? It makes me so mad because it's gaslighting people. Medical community, or should I say, people who represent it, maybe in media,

Starting point is 00:25:04 can often do this, well, where all these people are experiencing things, like, my kid, when they, you know, red dye number whatever, they act crazy, and all these moms are like, my kid does too, and they're like, now, now you're full of credit, it doesn't work, it's in your head. It says it doesn't.

Starting point is 00:25:19 It's all in your head, your kid probably lost sleep, your kid whatever, right? And then years later, study comes out, oh shit, some kids are sensitive to red dye number, whatever, I can't remember the number, but there's actual red dye that some kids are sensitive to. Food intolerances, right? Leaky gut syndrome or whatever.

Starting point is 00:25:34 It's so annoying because we get gaslit. Coaches and trainers who hear that stupid message from fitness influence are some of these with a million followers, no, no, it's a shatter me. I feel like they're being gasslet. Like, wait a minute, I've trained a lot of people. I've seen my clients go for meeting 1200 calories to eating 2200 calories and she gained like five pounds of muscle.

Starting point is 00:25:55 I'm not packing 40 pounds of muscle on her and she's leaner and her activity level doesn't add up to the amount of calories that she's burning now because in fact, she was doing so much cardio before I switched her to strength training. So how does that make any sense? And then what are they being told? Oh, you're not, you must not be calculating properly. You're not counting, like, no, no, no, you're an idiot.

Starting point is 00:26:14 It's like, women will complain about this when they go to the doctor. They go to the doctor and they complain about these symptoms and the doctor will be like, it's all in your head. No, no, no, you're fine, it's all in your head. You leave and you're questioning your reality. It's all in your head. No, no, you're fine, it's all in your head. You leave and you're questioning your reality. It's so terrible.

Starting point is 00:26:25 But the part that makes me most pissed off about this is how much damage are these idiots with all these followers doing when they maybe hear a message because we're starting to popularize the message, right? That building muscles are a great way to burn body fat, right? Maybe they heard that message somewhere and they're like,

Starting point is 00:26:43 oh, I heard building muscles a good idea. You know, I know I've tried to lose weight before and it was really hard and, you know, I did all the cardio and I cut my calories, I crazed, it was impossible to sustain and I gained it back. Now I'm hearing building muscle, maybe I should start strength training to lose fat. And then someone sends them the stupid clip of this moron,

Starting point is 00:26:59 I'm being like, one pound of muscle, only burn 12 pounds. Oh yeah, you know what, I guess you're right. I'm not gonna try strength training. I'm gonna go back to my orange theory classes, where I'm gonna go back to what I did before, causing so much freaking damage, not even funny. Again, trainers and coaches have experienced this time and time again.

Starting point is 00:27:15 You can reverse diet people, you can speed up metabolism, you can slow metabolism's down. Some of it has to do with the muscle building process. Some of it is a bit mysterious, but we do know for a fact through experience that if you do the things necessary to build muscle and you start to build muscle and get stronger, you don't need to build a ton of it, but if you move in that direction,

Starting point is 00:27:34 even if you don't build muscle, you see a positive influence in terms of a faster metabolism, and it's predictable. It's reliable and predictable. That is a lifestyle and behavioral benefits that you just can't account for. Can't reliable and predictable. Because I lifestyle and behavioral benefits that you just can't account for. Can't even argue that. No, that's the part,

Starting point is 00:27:48 that's the part that pisses me off because we do that so much in the space. And one of the things, and it took me over a decade of training people before I realized like, oh my God, all this schooling, all these certifications, all this stuff that I based everything off the science like 90% of my job became centered around behavioral science, which none of that is taught for us trainers.

Starting point is 00:28:10 It's not like you, they go in and go like, that is gonna be where you focus most of your time. That's where I spent all of my time later. That's like the very, it's just like the artificial sweetener crowd. It's not bad, data shows it's not bad. It's whatever, blah, blah, blah. And you're like, okay, but why is it that people go

Starting point is 00:28:27 to try to trick artificial, artificially sweet and beverage and they don't lose weight? Oh, because they're eating more of other food. Okay, well, why are we discrediting that? Do you don't think that that may be influencing them to eat more or maybe there's something else that's going on or maybe the perception of sweetness has a lot more to do in just calories?

Starting point is 00:28:44 Maybe that can alter somebody's behaviors as well. You don't think that you think it's just innocuous because in a controlled setting where everything's totally controlled, which is not real life, that you can definitely cut someone's calories with artificial sweeteners in the lose weight. Yeah, in the real world,

Starting point is 00:28:59 artificial sweeteners have been around for a long time. Zero impact, zero impact on obesity. It hasn't helped anybody. Helps competitors who track every single thing that put their mouth. That's always been my discussion with them. So yeah, oh, there's no data to show that it causes cancer, even though maybe it does, and I don't know,

Starting point is 00:29:13 and whatever, and in this control, I don't care. I've never had a client, never had a client where that was a game changer. Yeah, artificial memory. Never helpful. It was never a game changer for me. Yeah, ever. You know the irony of that whole thing

Starting point is 00:29:24 you're talking about, I posted it in our forum, expressing my disappointment, right? Because it happens to be somebody who I actually like, and I like a lot of their stuff, and I was really disappointed in that post, just because of how large their following is, and how many I know confused people. The irony of it was, our forum's constantly moving, right?

Starting point is 00:29:41 There's lots of people that are engaged in talking in there all the time. And so, you could put a post up, and then seconds later, someone else is putting a post up, and it's constantly moving. There's lots of people that are engaged and talking there all the time. And so you could put a post up and then seconds later, someone else is putting a post up and it's constantly moving. The very next post that hit with less than 15 seconds after I pushed my which this lady obviously was already typing this while I was typing mine,

Starting point is 00:29:57 pops right up underneath me. And it's literally somebody who has tried dieting their whole life, struggled, it had up and down, up and down. Finally, listen to our messaging around. Focus on getting strong, throw the scale away, don't worry about that, just build muscle, build muscle, and she's expressing where her calories were at

Starting point is 00:30:16 when she first started this journey. And it was like, we'll look it up, maybe dunk and pull it up and find it in there. But it was like 1500 calories to like 2500 calories. You cannot tell me this woman built 40 pounds of muscle. Okay, she didn't fucking build 40 pounds of muscle, but I believe her when she says she was eating 1500 and now she's eating 2500 and she's not gaining any weight

Starting point is 00:30:36 because I've seen that happen a thousand fucking times. For her hand. And I know she didn't put 40 pounds of muscle on. So the irony of that pose, you know, going out and then I literally had just wrote about it and talked about it and then right after that Somebody sharing an experience. They just had to finally listen to that advisor ours of Stop worrying about the scale so much stop worrying about cutting so hard build some muscle get stronger focus on that Trust the process get rid of the scale. I promise it'll pay off for you and her thanking us for that experience.

Starting point is 00:31:06 I thought that was so wild, right? Yeah, that's crazy. Hey, did you guys, what do you, so you think we should talk about that FDA thing on the peptides? You think we should bring that up? Because that's an internal. I do want you to talk about it because I want

Starting point is 00:31:19 that. Interesting. There's a part of me that was a little concerned about it and should I be concerned? Or is this just, I think it's a warning, Interesting. A part of me that was a little concerned about it, and should I be concerned? Or is this just... I think it's a warning, it's a prequel, is what's happening. I'm going to pull it up here, I've got to find it.

Starting point is 00:31:34 It's in our post with Jay, but it's interesting. So it's a... Is this just because we're getting more tension and popularity because of the GLP ones and what not? Well, funny thing is GLP ones were not put in this. Oh, interesting. Yeah, so because those are now patented. Yeah, so this was FDA.

Starting point is 00:31:51 So right now, you can get peptides legally through a pharmacy if a doctor prescribes it. And compounding pharmacies will make it for you. Okay, they'll produce it. So these are real pharmacies. Right, look, we work with with MPHormones.com, is our link you go there, you work with a doctor, they can do hormone replacement therapy, and they can prescribe you peptides, okay?

Starting point is 00:32:16 And we've done now, I don't know, four or five episodes with experts on peptides. One of my favorites was with doctor seeds, where they talk about the benefits, why they're not like drugs and so on and so forth. And I have experience now using them. I think they're pretty phenomenal. But you know, you can't patent them.

Starting point is 00:32:32 It'd be very difficult to patent them because of how they're made. And you can do amino acid. Yeah, and it's just they're easy to, so you'd have to have special regulations now. They'd have to create a new regulation to kind of stop this, right? Because peptides have incredible promise for treating chronic illness, disease, and stuff

Starting point is 00:32:50 like that. And, you know, that's in direct competition with things that are impacted. They want to put the brakes on this whole product. Well, so they put out this memo and it's a safety risks associated with certain bulk drug substances nominated for use in compounding. And they named quite a few BPC157 was in there, and just CJC1295 is in there, Dihex is in there, and more.

Starting point is 00:33:17 And they put them in there, and they're basically saying, hey, we got to start looking at this. Typically, what this means is they're basically letting everybody know we're about to drop the hammer and make it so that compound pharmacies are not going to be able to make these things. Which is annoying to me to say the least. I think it's really frustrating because then your only option will be to go through research chemical labs, which are now unregulated, which you can do now,

Starting point is 00:33:47 but you could still go through a pharmacy now, which is ideal, right? Because it's under the same, they have to meet certain regulatory standards and doctors have to prescribe them. But if they do go through and ban them, it's going to make that great market explode, and if they block that, great market, then you'll have a black market. And I mean, what's your, what, what is the likelihood of that's the direction it's going to go? Do you think it's high?

Starting point is 00:34:12 What I'm releasing this, I think it's, it's pretty good. I think it's pretty good. I wouldn't say 90, you know, 80% 90% I'd say we're, it's on the radar for sure that, that this is potential for good. Otherwise, it wouldn't have put out this memo, this internal memo, or whatever, to. So we'll see what happens. But it seems to be, this seems to be the path that they go,

Starting point is 00:34:35 whenever things are available that are efficacious, are released that have the potential, this is my own opinion, that have the potential, this is my own opinion, that have the potential to outcompete prescription drugs. I mean, the pharmaceutical industry is massive, they have the biggest lobby in the world. They're very interesting. They can't control the market, like exclusively. You tend to see patterns of these sort of making their way out of the market. Yeah, so we'll see. We'll see what ends up happening.

Starting point is 00:35:08 It's frustrating. Yeah, I'm hoping it doesn't go in that direction, because then I mean, there's a lot of people who are like, oh my god, it's like, it's finally elisted BPC157, most widely used, probably safest when a safest peptide. Lots of health benefits. Such a helpful one. Athletes. Yeah, using it, people with injuries, using it, speeds up healing probably because it's so popular,

Starting point is 00:35:30 that was listed on there, maybe because, I don't know. I mean, people use that and don't use... Did you talk to our, we have a new friend in the space that hasn't been introduced to our audience yet, but we'll soon... I have not actually... No, I should ask him. Yeah, I would love for you to talk to a deal about it. Yeah, I feel like he would have an even better pulse on that since

Starting point is 00:35:48 how it's going to have connected. He is. Yeah, yeah, strange that he didn't bring it up when we were together because this came out after. Oh, okay, when we got that had just come out. Oh, interesting. Yeah. Oh, yeah, so you have to ask him. Yeah, I'd like to hear his. We'll see. Well, I mean, I mean, you look, I'll give you an example of. mean, look, I'll give you an example of how weird they are. NAC, NAC, and a Scystle system, I think, is how you pronounce it. NAC was a supplement that has been available for decades, two decades, two and a half decades. Okay. When you take it, it increases glutathione production in the liver. It's got some very, very, like some documented protective effects on the lungs. During COVID, there were some studies coming out

Starting point is 00:36:35 showing that NAC could be a really important nutrient to take, and there were studies showing that low glutathione levels were connected to being hospitalized from COVID. During that period of time, add a nowhere. Okay, remember, NAC was available in supplements or forever, very safe, whatever. Add a nowhere. They put out a notice, stop selling this, we're gonna start regulating this. Now, they since backtracked interesting enough, but I remember you couldn't buy NAC on Amazon. Amazon's like, oops, we can't sell this anymore. And they've done this before with with with other

Starting point is 00:37:03 things. It's really, no competing treatments. Can't help but your cacles that go up with stuff. Oh, I mean, meanwhile, they're, so it's kind of funny. I was looking at what they've done over the years to animals and experiments and all these kinds of things. There was a latest one that I saw that I was kind of laughing, but with octopus.

Starting point is 00:37:26 And so scientists have figured out a way because they've had a hard time, I guess, in some isolated incidents of getting them to mate because they get really hostile with each other. They played Barry White. So now they're giving them ecstasy, basically. I didn't have a great success with it. Really? Yeah.

Starting point is 00:37:46 So explain that. You know, like, I'm like studying my whole life to be a scientist. You know, I get into the research. Oh, fun. Animals, and now I'm get to play with ecstasy in animals. Micking the Mepsets. Yeah.

Starting point is 00:38:00 I mean, I don't remember which one of you brought up first. I'm not sure. I don't remember which one of you brought up first, I have no idea. I don't remember which one of you brought it up first, but I remember it was a long time ago. We went down this rabbit hole of all the different animals that seek all these psychedelic things. Oh, yeah. Like there's a lot, like weird stuff that I didn't even,

Starting point is 00:38:16 like the birds that would allow, like red ants to bite. To sting them, to the high. Yeah, sting them underneath their wing. And like there's a lot of animals that do things Chasing these these interesting highs or they'll be like fermented fruit. Yeah ring your trunk off of it Yeah mushrooms. Yeah, isn't that movie cocaine bearer based on a real story. It is, but it's all exact I mean, it's yeah, but I can't think of anything more terrifying than I don't mind an octopus on ecstasy that be kind of cool a bear on cocaine You better get the whole imagine all those little tentacles there? They're really just like, oh man,

Starting point is 00:38:46 but it's an ultimate rave partner. Something weird, enemy point. Did you see what the article said at the top? No, I missed it. I love how this is. I thought I saw MDMA. Octopuses. It's octopuses?

Starting point is 00:39:00 I thought it was octopi. I know, I think both are correct. Wow, okay, thanks. Octopuses get strangely cuddly on the mood drug, ecstasy. What do you mean strangely? Yeah, why is that strange? Said someone who's never taking that drug?

Starting point is 00:39:12 That's weird. Weird, no ideas would happen. We got octopus to pitch business ideas by giving them cocaine. All of a sudden they were talking about where they're making business ideas. This is obviously that's an old article. Were you reading some old shit?

Starting point is 00:39:29 I guess, I am. You know, if it's some time. You would sell something across. You sell, have some random shit sometimes come up in my life. It just happened. 1997, no. No, in 2018.

Starting point is 00:39:37 It's not that long ago. I guess it is, right? Was that six years? Yes, that's cool. It's a little ways ago. Time was before the pandemic. Dude, Justin, I gotta ask you this. You might know who this is. Have you ever heard of, I like scary, like scary myths and

Starting point is 00:39:51 like, moth man and shit like that? I heard of a new one. Apparently, it was pretty popular in those videos of it. Have you heard of Babar's Ags? No. The Serbian Dancing Lady? No. Oh, Doug, look up. I have not. Doug, look up B-A-B-A-R and then Z-A-G-S. That's the two words, or Serbian Dancing Lady. So. Can you shout out Organifi while he's doing that? Oh, is this some, okay. Yeah, actually, you know, speaking of Organifi,

Starting point is 00:40:17 I started drinking the green juice every day again. I haven't done that in a while. Every time I start up again, I'm upset that I stopped. Yeah. Very good. I'm only really good'm upset that I stop. Yeah. Very good. I'm only really good and consistent when I travel with it. I've trained myself that we keep all the packets in hell. It always makes me feel good.

Starting point is 00:40:32 It's just a feel good supplement. And I should because I'm not, I think you're the best that of all of us with your large servings of vegetables. I mean, I never a day goes by that I don't have any vegetables, but yeah, I would say one meal a day is like what I have a decent size serving, which it's, and I don't think enough for me. I definitely, I remember after we had, um, what doctor was that, what's her name? Oh, uh, uh, Dr. Terry Walsh. Yeah. I mean, that was, that really hit it home kick after that. Yeah, I was on a hardcore kick after that because the amount of vegetables that she was saying to really maximize all the micronutrients

Starting point is 00:41:09 that you're getting from it was way more than I was eating close to, which also led me to be more consistent with the organified juice. And I've stayed that way with travel because I just made that habit. But when I'm home, I have to be better about it. I'm like that too, so, but I just started, I don't know if you guys see me,

Starting point is 00:41:24 I've been throwing into my water. I always feel great Yeah, I'll start back up. I'll you know me. I'll be consistent for a little while. Do you find a duck? Her name again that bar BABAR and then ZAGS so there's videos of so it's I'll tell you what the what the myth is Okay, it's this woman this random woman that you'll run into in the middle of the night, or you'll see out your window. And if she sees you, she starts dancing. She starts doing this Serbian dancing, and she'll dance until she catches your attention. And when she catches your attention, if you walk up to her, she'll lock eyes with you and then kill you.

Starting point is 00:42:02 And there's videos of her dancing just like this. Look at this, look at this. That's the Serbian dancing lady. So and she dances like that every time. There's tons of videos on this woman. Just randomly doing that in the middle of the night. And then there's been videos of people walking up to her and then she looks at them and then goes after them.

Starting point is 00:42:21 What? Yeah. How's she not in prison, bro? Because it's a ghost, obviously, Adam. Oh, you were saying that this is like not a real person. No, it's like a scary entity. They're not dying, though, for real. Oh, there's been some, I mean, I don't know.

Starting point is 00:42:35 Myth is that there's been some, see? There's reporting on it. There's been, yeah, look, look. She'll see you, if she sees you, she dances to lure you in. And it's that same weird dance. And then there's been some murders connected with the Serbian dance. What?

Starting point is 00:42:50 I know. It's in a specific town in Serbia, and there is a lot of local authorities complaints on it. I haven't seen anything about deaths, but even like the local Serbian news covers it. See, I want to the backstory of this lady, right? Like what, what, if you're going to create this legend behind this, like what, what, what cause her to want to harm people?

Starting point is 00:43:12 Like, you know, there's always something, we actually got into this show that's, that's captivating us right now. I'm, we're into the ghost shows, you know, and all that kind of stuff. You're back on that kick. We're back on that kick. There was one on Discovery channel that's like really gets no airtime that should. And it's a place in Montana where they actually took a bunch

Starting point is 00:43:31 of different abandoned buildings and put them all like, they were trying to do like an Airbnb thing. And so it was like, they were trying to make like a little boom town. And so they transplanted these old abandoned buildings. Hell no. And like all of them are totally haunted.

Starting point is 00:43:46 And so it's been like sold from one person to the next person. And anyways, this one lady is like, you find out her back story is totally what brought a lot of this stuff there. But she so attracted to this property. Like she's, her, she's attracted to this dark kind of energy there. And there's like, it's an old mining town. So there's all these like creepy holes that go underneath the town and everything they didn't know about.

Starting point is 00:44:17 And, you know, obviously with mining towns, there's caveans and a lot of people have died. And so they go through like this whole history of the area and all these murders and all these things. And it's crazy, because she actually meddled with the occult and all that beforehand and had brought these bones with her, not knowing that she's bringing all this dark magic stuff with her.

Starting point is 00:44:42 Where she's bringing what are the human bones? Yeah, what do you think is gonna bring it? She was like, oh, I just are the human bones? Yeah, what do you think is gonna bring? She's like I just liked the bones and like I Didn't think this is related to what was going on here. There's all this paranormal activity and crazy stuff Anyway, I could go on about it, but it's it's very like what is this on this on discovery channel. What's he called? God, I don't remember the name of it, but it's like some kind of crazy

Starting point is 00:45:06 haunted town that's. Yeah. And she, dude, and it gets even towards. She's like possessed, and like they have to do an exercise. Some dude, it's awesome. Dude, have you guys ever played with a Ouija board? Fuck no. No, my friends had. No, wait, man, you couldn't pay me to do that now. I did. I know you did. You told me about that now. I did I know you did told me about that I did a few times. Yeah, when I was a kid. Yeah, no, why you're all fucked up, bro. We had to do all that there I got an attention What a You brought that shit on yourself, bro

Starting point is 00:45:37 I'm going to the rug Did brother Steve's father Steve. He's kind of Steve I spent hell of money on third bro., how much of holy water on you, dude? I still, I don't know what's happening. Still weird. No, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you, you I could convince the Ouija boards. This is even as a kid I was convinced. I'm convinced that there's,

Starting point is 00:46:05 like, you're supposed to have like all your hands on it, right? That one of the fucking kids is just pushing somebody's mood in it. The odds that somebody in the group is gonna be an asshole is high. That's why it works. I do have to mention this one guy, right? So that's the documentary of this thing.

Starting point is 00:46:19 Like, so his, like, he started out with the same thing. He was attracted to this property. He's in the ways he attracted this property. He ends up like getting, like, started out with the same thing. He was attracted to this property. He's in the wisest track of this property, ends up like getting consumed by this dark energy follows him. He gets really like obsessed with like a cult stuff and like wants to learn all these techniques of how to like, you know, do the ghost hunter tracking devices

Starting point is 00:46:38 and he uses recorders, he uses lasers and all these things like to try and like show movement. And he tries to be all scientific about it But then he pulls stuff out where he's like what the hell are you thinking dude like he calls it I forget what he called it But it was like this room full of mirrors and he's sitting there trying to like communicate to whatever dark spirit is like Are you like psycho like why would you like literally sit there and try your best to like communicate? And then he's like, I gotta like

Starting point is 00:47:07 deprive myself of sensory, like any kind of input. So he puts like these things over his eyes and like his face and he's just sitting in there and then like, you know, obviously like gets scared and like he freaks out and I'm like dude, you're just like he literally is just meddling. It's called the ghost town Is that the name of it? Is that what that says?

Starting point is 00:47:28 I goastown terror ghost town terror. Yeah, I think it was scary I mean it's Halloween season you know you kind of getting I'm just decorating I saw you guys got your stuff up on are you done or are you still got stuff going? We're just starting. Yeah, so we got a lot more to kind of put up Yeah, I'm a troll you don't kind of put up. Yeah, I'm in trouble. You don't think Patreon is all mad at me, I'm in trouble. Because I did like kind of scary stuff and she's like, why did you do that?

Starting point is 00:47:49 Because you're inviting me to do that. But does it max love that? He does, he's actually okay with it. Although he did have a nightmare after the first day I put it all up. So I mean, Oh, is it, that's like, like, wrote test?

Starting point is 00:47:58 Oh, I have like a, I have like a skeleton that opens up and it like says all kinds of evil shit and like, yeah, I think kids like, I kinds of evil shit and like yeah two soon. The kids like I know. He's so worried.

Starting point is 00:48:08 I actually so she's like, didn't you say that what you got a big one that flew over? Yeah, that's the one I'm talking about. Yeah, yeah, so I have that one that I mean it bent the arm and that had now the like the mouth used to open and say a bunch of shit and now he just says that he does his mouth. How much was it? It was not cheap. Oh, yeah, I was pretty upset about that. Have you guys seen, these are old now, but I remember the first came out.

Starting point is 00:48:29 It was the best Halloween decoration ever seen in my life. It was a mirror, and it looked like a regular mirror, but it's actually like a screen. And if you look at it, a face pops on it, pops up in it, and then it all of a sudden comes up to you. Yes. The first time I saw that, I was like, this is cute. So I bought one of the,

Starting point is 00:48:48 I actually have two holograms that I bought. So I have a hologram for outside that casts like the girl from like the ring. So she's cast it up on my door. And then I have like these three windows that are facing the main walkway of the street or whatever. And I got a projector that makes the, looks like people are like clawing at the window or anything.

Starting point is 00:49:09 Oh yeah, yeah, yeah, yeah, yeah. So I got that. So yeah, we went all out this year. Did you see there was a bath mat that you can buy? People have done this for pranks. If you get it wet, it looks like you're bleeding. So it looks like blood, but it's water. So people do this for pranks.

Starting point is 00:49:23 They'll put them out in the video tape like their partner, getting out and they're like, oh shit, what happened? Yeah. It looks like blood but it's water. So people do this for pranks. They'll put them out in the videotape like their partner, getting out and they're like, Oh shit, what happened? Yeah. It looks like blood. It's pretty cool. I might get one of those anyway. So we are going to be getting more chocolate bone broth

Starting point is 00:49:35 from Paleo Valley. They sell that out, man, pretty fast. I got us more though. Did you ask about, okay, so I saw they did the whole chocolate donut ad. Obviously, that's from what you said. Yeah. Did they admit that that's what I asked? I should ask. Oh, so I saw they they did the whole chocolate donut ad. Obviously, that's from what you said. Yeah. Did they admit that that's what I never asked. I should ask. Oh, you did it. Oh, I thought for sure you would ask about that. I'll have Katrina asked and she

Starting point is 00:49:51 obviously is the one who works with all the companies. But I got them to send us a bunch. Yeah. I'm really curious about if they saw anything with the ads. If they did better because of that, because of the ads. So I don't know why I didn't even think to have her do that. Right now we're in the middle of doing that for next year, right? Negotiating all contracts right now. And I don't think we've got to pay the old value yet. So I'll have her.

Starting point is 00:50:12 Well, I like with the bone broth that I actually, it's the, you know, with all the insensitivities that I like, you know, you mean sensitivities or sensitivities? I'm drinking it. I'm drinking it every day now. So the sensitivities. I'm drinking it almost every day now. See?

Starting point is 00:50:25 Oh yeah, no, I'm, easy to digest. What I love about it is the, the point that it made last time we brought it up is that I, I can add three, four, five scoops. No problem. Yeah. And it doesn't feel like,

Starting point is 00:50:36 Oh, it's like water. Yeah. And so I could have a really high protein. So which is actually really nice because in the past, I've always talked about how I like to use protein shakes. I use it at the end of the night. The goal is always to not have to use it.

Starting point is 00:50:49 The goal is always to get through whole foods. Reality of if I'm not getting four plus meals a day, I'm normally a little lighter short. And what's cool is that I could literally control the amount of grant like before, when I would do that, there's only so much I could push the way or else I would, like it would, my digestion would be a massive part of my shape. Yeah, it was a mess, right?

Starting point is 00:51:06 So I would always have to be at least 40 to 50 grams away. And that's otherwise I couldn't push the way. Oh, I'm done over 100 grams of the bottom. I haven't pushed that far, but I've definitely pushed up to, I did a hundred, five or six cubes. I did a hundred grams in a shake in a shake. Yeah, I'm after the day in one shake. Well, I don't see, what's five? Five is, what is it?

Starting point is 00:51:27 16, 13 or 16? No, I guess 13. 13? Okay, so that's like 60, 60 grams. 60, 70 grams? Yeah, so I've done that. No problem. And it mixes super easy.

Starting point is 00:51:37 Yeah, you don't even need that much water. Yeah, or whatever you use. No, no, that's good. I so, I'm now on it, right? So it's so funny, because you were pushing that for so long. I'm like, yeah, I'll get around to it. Yeah, I want to ask you I have to I want to ask you guys I just got my revolver. I'd love for you guys to get yourselves a handgun so we could go Target yeah, yeah, cuz neither one of you guys I know you have a shock

Starting point is 00:51:57 Yeah, I got a handgun or two. I've been meaning to I just haven't got around to it. It's a process. Is this a headache? No listen It's actually easy to get into really it's usually think go online to it. It's a process that is just a headache. No, listen, it's actually easy to think. We get a sense of a job. It's usually think, go online. Yeah. There's a website, no affiliation, so you don't get mentioned. You can go online, you order it, you find the California legal ones because apparently we have the books that you use.

Starting point is 00:52:16 The books that you use. Thank you, yeah, that's what I was going to say. It's easy for us to have. I'll see. Yeah, I mean, you have to get California legal. Yeah, you can't get, so anyway, order, there's a lot of, there's stuff you can order, so you get it, and you select a dealer in the area that they could ship it to,

Starting point is 00:52:31 and there's a lot of them, it's really easy. You wait for them to ship it there, then you go there, you fill out some paperwork, you have to bring two proofs of residence, residency proofs, so I think it's like a house, a lease, something like that, right? And then you have to pass the handgun course

Starting point is 00:52:49 to get a handgun, cars 25 bucks. By the way, they make that test, like it's almost impossible to fail. It's done. It's like, when is it a good idea to have your finger on the trigger? Should you always treat a gun like it's loaded? Like obviously, yeah, obvious ones.

Starting point is 00:53:03 And you do that and then you wait I think it's there's a 10 day or two week waiting period yeah and you go back and pick it up and then you're set so I got my I'm a fan I've already taken that hand you know to is it how long is it at the two years oh yeah it's been longer two years yeah yeah but I'm a fan of revolvers and I I hope I'm all you can drop them in the water they can do anything I mean it's just they're easy use easy to handle I like the way they look they're cool I grew up watching movies with revolvers I think And I know you can drop them in the water. They can do it. I mean, it's just their easy use or easy load easy handle I like the way they look they're cool. I grew up watching movies with revolvers. I think they're fun So I got myself a 357

Starting point is 00:53:32 Which I always want when I was a big can it is it's a big kids. It's gonna be a good. It's gonna be a good time I can't wait. Yeah, I was old West saddles you know Yeah, I've got to talk to Scott. He was sending up a thing for us all to go shooting so he had every you were he was getting it all set up with some X marine guy that was gonna take you when I was looking up at the Calibers I'm sure I'm certain gun some gun fanatics. I might get something wrong here But when I was reading up on like the Calibers I was looking up 9 millimeter versus 357 Which ones you know whatever 357 hits harder. Yeah, it's so it's it's more powerful

Starting point is 00:54:05 The 44 Magnum, which is bigger. Do you know what that was, in Manning 4? Large game hunting. Yeah. Okay. Histle. Large game hunting. Histle, yeah.

Starting point is 00:54:15 Yeah, people get that for their home. What are you trying, what are you gonna do? Explode someone? That's crazy. No, I've actually heard someone recommend like, just a 22 for home defense not because because you're less likely to kill them But enough to like deter them from actually doing anything and every police All for like like California law and stuff like that because of how ridiculous it is when it comes to like home protection You can't just shoot anybody who made you so every police officer I used when I did to, when I did you, Jitsu, I had a lot of, there were

Starting point is 00:54:46 a lot of cops that came in there and asked him this question. This is before, is when I was thinking about you shoot the kill. That's right. They said, uh, you'd rather be, what was it? What was it? Would they say you'd rather be judged by however many of the jury than carried by, you know, by 12 or whatever. So in other words, yeah. If you have to pull the trigger, they're going to fire back. If you have to pull the trigger, then make sure you, you kill them and then deal with the law afterwards

Starting point is 00:55:05 Was what they told me so they said yeah get something but they recommended a shotgun for shotgun Home defense. That's what they always said. Yeah, that's right. This is just for fun for act for target practice. No, I'm down I'm definitely down All of us to do that. You know what I meant to ask you the other day because you've been talking a lot about The trend on homeschooling. And I actually took this screenshot because I was so blown away by the numbers. Have you actually seen what the numbers are?

Starting point is 00:55:33 Like as far as like how many people were homeschooling just say like less than 10 years ago? Oh, I'm sure it's exploded. Yeah, dude, it's, well yeah, no, of course it's exploded. But I think COVID accelerated that like, it was a number, oh man, where, it's, well, yeah, no, of course it's exploded, but I didn't even celebrate it that way. It was a number. Oh, man, where am I gonna, I knew I just took a screenshot of this and I wanted to, oh, here it is.

Starting point is 00:55:51 So 1970s, I had this as 70s, 80s, 90s, 2000, 210, 220s, K, 1970s, how many homeschoolers? What percentage? Just what, no, number, total, how many? Oh, 13,000. I have no idea, okay. 13,000, that's nothing nothing 13,000 homeschoolers I'll jump all the way to then huge trend all the way up to

Starting point is 00:56:11 200,000 then 850,000 homeschoolers by the 90s by 2000s 1.5 home home home schoolers now you know where it's at 2020 now where five million wow Isn't that a crazy? So I'd like to see as a crazy, I would like to see it because obviously population, population grew. So I'd like to see it as a percentage. Yeah, we're not even close to that.

Starting point is 00:56:32 No, no, no, no. I'd like to see it as a percentage of kids in school, what that looks like. But I know after during COVID, I mean, you could easily go like this, go to the 1970s, what was the population at 1970 and then look at the population in 2020 and get your number right there?

Starting point is 00:56:46 Yeah, of total population. Well, I mean, that's still... That's still... Yeah, but it's gonna be somewhere... Maybe, right? Yeah, we're actually having less kids. Yeah, we are. So actually, it would be...

Starting point is 00:56:56 It would go in our favorit, in terms of being crazy. Yeah, what was the population in 1970 here in America? Let's see here. It was 203 million people. I think it's around 330 or 340. Oh God. Yeah. So what a huge increase in percentage.

Starting point is 00:57:13 And we're having less kids. We're almost double the population. And you're talking about 13,000. This is a crisis that's going up. That's a huge, that's crazy. It's a crisis for public sort of massive debt. Did you know some countries make it illegal? Illegal?

Starting point is 00:57:27 To homeschool. Did you know in Germany, there was a couple? Yes, there was a couple that came to the US to homeschool their kids. They live in Tennessee, maybe Doug can look on that German couple. They're gonna get, what's the term when you get kicked out and get sent back to your home country, extra-dited?

Starting point is 00:57:42 They're gonna get, to go to jail for homeschooling their kids. What? Doug, look this up because this is an article someone sent me. What? I know. That's correct. Because in some countries it's, it's,

Starting point is 00:57:54 it's so, Deported is the word I'm saying. Deported, yeah. Because it's illegal. It's extra-dited then. Uh, like a criminal perhaps that's being sent to another country for, I think it's that would be extra-died though.

Starting point is 00:58:05 Well for trial or something like that. So think about like, uh... Deported is like an illegal alien. Yeah. Well, I mean, it's just criminal. They're not criminal in the US. Well, they're criminal and they're other country. That's what you say. Oh, did you say that?

Starting point is 00:58:22 Okay, I'm sorry. Right, that's what you're saying. You're saying that in their country, it's illegal to homeschool. They came to the US to do it. Yeah, and they got extra. I gotta find the article because it was really, I mean, it was really crazy.

Starting point is 00:58:33 It was facing deportation. Oh, you pick it up. Yeah, I did. So read it because this is insane. I can't believe this. Yeah, so a German family who saw asylum for homeschooling faces deportation after 15 years in the US.

Starting point is 00:58:46 Wow. Yeah, to homeschool. Like that's nuts. Isn't that crazy? That's a lot of country. How many countries it's illegal? Of course, because if you homeschool, it bankrupts their system. Yep.

Starting point is 00:59:01 It's also, let's be honest, potentially, okay, so everybody relax. Potentially, if you want state indoctrination, the most effective form. That's always a factor. Potentially, everybody's a factor. Calm down. Calm down. All right, we've got a shout out. We always, by the way, every time we talk about this stuff, I don't know if you guys get

Starting point is 00:59:18 it. I always have the emails of teachers going out. Oh, yes. I have a lot of teachers in my family. So do I. So my mom is my best friend. My best friend's wife is. I got a lot of teachers going out. Oh, yes. I have a lot of teachers in my family. So do I. So my mom is my best friend is my best friend's wife is. I got a lot of teachers in my family at public schools, by the way.

Starting point is 00:59:32 And I, and the thing that, and I should say this since that we brought this up, because you know what I say about trainers in our industry, there's a lot of shitty trainers. It's a fact. Our industry has done a shitty job. It's a fact. Like so, sorry that the school as a whole,

Starting point is 00:59:47 it doesn't, we're trying to repair our image. And by the way, that doesn't mean I think that every teacher is bad or every school is bad. 100% believe there's incredible teachers out there that are doing the best they can in public schools that are impacting lots of kids' lives. But as a whole, we're failing. Bro, that industry is failing our kids.

Starting point is 01:00:04 The same way the fitness industry is failing our population. You know what it's frustrating when you go to like parent teacher conferences? And there's obviously, there's obvious stuff like your kid's doing this, your kid's talking, or whatever, fine. But then if you ever hear this, this is the most frustrating thing

Starting point is 01:00:17 all over here in my entire life from a teacher. Your child, they do their work, they get the A or whatever, but they can definitely go above and beyond. And I want to reply to them and be like, your fucking job is inspire them. They're going to do what you tell them, which is do this to get the grade,

Starting point is 01:00:33 which is what anybody, that makes sense, that's logical. If you want them to go above and beyond to be inspired, that's what your job is. Inspire them to do so, right? If I had, I always took responsibility for my clients. Like, it's my job. I'm the passion to pull that off. Yeah, dude, kids are bored, man.

Starting point is 01:00:52 They're bored of that. Some teachers do have that, so. They do, you know, there's some, well, in their defense, though, too, they're also confined to this structure. They have to do it with you. And you got to think of, imagine this, imagine being trainers and being told to be the best trainer could be the leader. But you have to teach, you have to do it with it. And you gotta throw it in. Like imagine this, imagine being trainers

Starting point is 01:01:05 and being told to be the best trainer you could be like, here's your curriculum. But you have to teach, you have to teach Orange Theory. You have to teach this way and you have to follow, you have to follow Carnivore Diet. You say it's like you imagine being given parameters and then being told, go out there and change lives. Like so in their defense, like, you know,

Starting point is 01:01:23 they don't get a lot of autonomy when it comes to how they want to teach these kids or what they would focus on and that's really I have friends that do a lot of homeschooling. They're very good at it. You know how much time their kids spend homeschooling during the day? Not very much an hour. Yeah, too. And you know what they tell me first two hours is really all their work. You know what they tell me? I don't know what kids are doing in school. Are they long? Nothing. You're not doing anything. And their kids score crazy high and do really well. I got so, anyway, I get angry. Let's do the shout out. You had Coleman Hughes, right?

Starting point is 01:01:52 Yeah, Coleman Hughes, I found him on the All In Podcast. They actually interviewed him. He had a really good TED Talks. About 13 minutes long, but so worth a watch, especially in today's climate, I think it's a super valuable one for everybody to watch and was really, really good. And there was some controversy around it, which is weird. Yeah, I don't think it's controversial.

Starting point is 01:02:11 Yeah. And if you want to know about the controversy, you can go to all-in podcasts, watch their interview with Coleman Hughes because they get into the video that he did. The talk is called the case for a case for colorblind. Yes. Really? Worth a watch, Ted Talk, about 13 minutes long, excellent watch, check it out.

Starting point is 01:02:28 All right, there's a company called NutraSense, which combines the science and technology of continual glucose monitors that measure your glucose in real time. So you can tie it to foods and how they affect you with nutrition coaches on the other end. In other words, these people will work with you and your physiology to maximize your diet.

Starting point is 01:02:47 This is the most effective way to get lean and stay lean. It's about as individualized as a diet can get. It is a groundbreaking company. Go check them out and get yourself $30 off. Go to nutritioncense.io. That's N-U-T-R-I, sense.io, forward slash mind pump use the code mind pump and get that discount.

Starting point is 01:03:08 All right, back to the show. Our first caller is Angus from Australia. Angus, what's happening? Good, how you guys? How you going? Good, how you doing? Good, how you doing? Good, how you doing?

Starting point is 01:03:19 Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? Good, how you doing? just here very early in the morning 3.30 just wanted to get up and send you guys a question and you have to excuse me for you nervous, it will be a bit star struck. No worries, don't worry Justin's nervous too, this isn't really what you're talking about. I sweat a lot. So, yeah, guys, basically my question.

Starting point is 01:03:47 So I'll try and be very minimalist, minimalist, routine. Pretty much your big five, I add in dips and pull ups as well to that. But I know that in the long term you guys talk about how that can cause joint issues and I definitely do start to feel that at some times. So I'm wondering if there's like two or three must do rotational or lateral movements that you guys would include for someone who does like to keep it very simple, but also wants to get the benefits of those other movements. Yeah, that's a good question. How do you do you play sport or do you do anything aside from the training?

Starting point is 01:04:37 Yeah, so I'm in the army at the moment. We do a lot of different stuff and it's been quite hard on my body going from doing one thing which was the way I like to train to a lot of random stuff. So and there's been like a bit of adjustment issues in my body as well like even doing You know the weight loaded marching and All that kind of stuff where my body just hasn't been used to it But I suppose the the army does a Lot of those a lot of those different random things that I'm asking my body to do are

Starting point is 01:05:24 Helping but different random things I'm asking my body to do are helping, but just I want to be able to replicate that in Jim as well in order to help support those skill sets. Gotcha. So here's the issue with avoiding certain fundamental movements and it doesn't necessarily, the reason why I asked if you're playing you sport doing anything else is it doesn't necessarily have to be strength training. If it's complemented by other movements outside of the gym where you're, you know, doing movements like running laterally and rotating because you're playing sports, then you're probably going to be okay. But here's the issue. The issue is that when your body gets really strong

Starting point is 01:06:06 in one plane of movement, you create an imbalance between one way of moving and another way of moving. There's a ratio that seems to be ideal in terms of strength and stability with movements that support other movements. Okay, so think of like a race car. You can have a race car with

Starting point is 01:06:25 a lot of horsepower, but if the frame doesn't support the horsepower, now the frame becomes a hindrance and you can start to damage the car. It wouldn't be an issue though if the car wasn't too strong for the frame. Does that make sense? So it's really about, it really has to do a lot with balance. So now to answer your question, if you want to find exercises that are kind of must, you know, go twos. I like lateral sled drags. If you don't have a sled, you could do lateral lunges, two blocking, anything with resistance moving sideways

Starting point is 01:06:59 would be just fine. And then for rotation, you know, band chops, cable chops, throwing them at a some ball. This is where core exercises. Wind mills. Wind mills, I shops, cable shops, throwing a medicine ball. This is where core exercises. Wind mills. Wind mills, I love this. Wind mills would be amazing. Yeah, those are all totally fine.

Starting point is 01:07:12 But how often do you do strength training? Every day. Okay, so wow, every single day. And then how often do you do exercise with your military? We usually do three sessions a week, the intensity varies. We usually have a cardio day, a strength day, and then a weight-loaded march day, which is quite a combination of the two I suppose. Okay. But my sessions, my sessions are short. So I do in the more like I do, I'll do two lifts. Pretty much when I go in, I just like to have that routine.

Starting point is 01:07:56 And because we our schedule here is so demanding, we're only really having the time to get in the gym 15 minutes. So I do kind a lot of maps to stay in this kind of thing That works. So another option it would be for us to give you maps performance and You follow you use the so you you follow the kind of maps 15 protocol you're doing because I don't want to change that Sounds like that works well with your schedule I also think that's a good amount of volume for all the other things you're doing So I wouldn't change choosing two exercises I'd like that. But maybe pool from maps performance.

Starting point is 01:08:29 Because there's a lot of exercises in there that are unilateral, there's some rotational movements in there. There's some movements that are going to incorporate the things that you're looking for. And you could just, you could still kind of follow your concept. I'm a fan of what you're doing. I like that of going in there and doing two good movements, but you can use that program to pull that from.

Starting point is 01:08:49 It also has mobility days in there. So let's say it's a, and you said the intensity varies with like your training. So let's say it's a really heavy intensity day, our week for you, and maybe instead of training five or six days of lifting heavy that week, you take one of those days and do some mobility movements. That would really compliment kind of what you're doing right now and still give you this kind of

Starting point is 01:09:11 structure that you currently have. That would be my suggestion. Yeah, and I also think too, like if you're doing just regular overhead pressing or you're doing rows, you can always add that element of rotation there for the shoulders. And I like to do that with kettlebells or with dumbbells. So you can always add that element of rotation there for the shoulders. I like to do that with kettlebells or with dumbbells. You can actually incorporate that as another way to add rotation within your pressing and pulling. Then core for the most part, you're going to be able to get, whether it's like salamension, side chops or any kind of like landmine rotational movement

Starting point is 01:09:47 For that open mill. Yeah, wind mills is probably gonna cover all the bases for that So you know, that's that's just an easy way to like oh if I need one Exercise specifically to kind of cover my my different like trans transverse plane. It would be like windmill or Yeah, one of those core exercises. I like that. So look at you just, so the three areas I'm really concerned about, right? Rotational stuff for your core,

Starting point is 01:10:13 your shoulders because the joint and then also the hips, right? So there's three movements I would wanna make sure, or there's three movements in there that I wanna do. Shoulders, I like like an Arnold press or like a kettlebell press, like Justin is saying, that would take care of the shoulders, a windmill would take care of your core,

Starting point is 01:10:32 and then doing something laterally like either a sled drag, laterally or doing two walks laterally, caustic lunge, so pick one of those, and then you're really hitting it up pretty good. If you do that and incorporate those three movements with what you're kind of already doing, I think you'd be in a really good position. Now to be fair, Angus, your joint pain

Starting point is 01:10:53 might have nothing to do with what we're talking about. What do you feel? What kind of joint pain are you having? Like I always just tend to come and go. And it's a thing in of just tend to come and go and it's, it's, I think it might just be to do with over like the intensity of what I'm doing here. Like, so I recognize that as well. Um, it's usually what will happen is I'll just do something that I've never done before and then I'll get, um, like, then it'll get painted and it just will not it'll just stick around stick around stick around. So it could be just that I need to put my body into more different

Starting point is 01:11:35 planes movement. That's what I thought more regularly and just get my body more comfortable with those things. I could just be that. Is it a particular joint or area like is it normally hip? Is it normally shoulders? It normally elbows? It normally near the big combos? Where is it normally? The ankles, ankles shoulders.

Starting point is 01:12:01 He's on the normal. Yeah, I don't, I, you know, I, I, I don't think doing more is the necessarily the solution. It might be replacing a few movements. That's exactly what I do. Or doing less. Take your protocol, just replace it with the movements that we're saying. Yeah, and I think probably has more to do with the military training. You do it every year, right?

Starting point is 01:12:21 I don't, yeah, so again, to be fair, I don't think it's a lack of doing, like you need to do more. It might need to change a few things, maybe add some mobility and replace of certain strength training exercises, maybe add a day off. Might be exactly what your body needs. So we gave you some options,

Starting point is 01:12:40 but I don't want you to do. Here's what a lot of people do. Is this throw it on top of what they're already doing? Which might not be, to be honest, I mean, my opinion, I don't think that's gonna, I think what a lot of people do, is just throwing on top of what they're already doing, which might not be, to be honest, I mean, my opinion, I don't think that's gonna, I think that might make things worse, to be honest with you. Look, I like where I was going with the performance. So, I'm gonna have Doug send you maps performance.

Starting point is 01:12:54 There's things in there like the Matrix Lunge. Do we have Cossack Squats in that one? Yeah. Okay, Cossack Squats are in there. So, what I want you to do is follow your protocol of like your two exercises, I like the two exercises a day, but instead of doing traditional barbell back squats on that day, trade them out for caustic squats that day. And then instead of doing a barbell overhead press one day, do an Arnold press that day. And like, so remove some of these

Starting point is 01:13:21 traditional lifts with some of these exercises that incorporate a rotational. And then if you start to feel like your joints are getting inflamed or you or if even better, you know it was an intense day in the military, follow that up with like a mobility day instead of actually doing strength training. So become aware of, okay, that was a pretty intense day I did and I trained really hard the day before that.

Starting point is 01:13:45 You know what? Today when I go to the gym instead of doing my two lifts, I'm going to pull from maps performance and do some of the mobility exercises. That's going to do you really well. Awesome guys. Thanks so much for your last mission. All right, you too, I am. Good luck, Ben.

Starting point is 01:13:59 Good luck. Yeah, good to be here. Yeah, dude. You got it. Yeah, think about joint pain is, dude. You got it. Yeah, the thing about joint pain is, it could be lack of exercise. It could be too much exercise. It could be diet, it could be like a sleep.

Starting point is 01:14:12 Inflammation and pain can come from so many different areas. Insulability. Yeah, the wrong solution can often, will often make things a lot worse. So I asked them, you know, where he felt the pain and what was going on. And if you, because if you do sports and you add strength training, you know,

Starting point is 01:14:31 not all sports, right? Some sports are super linear, like you're cycling or running. But if you're doing a sport that's dynamic, you're gonna cover all the bases. For the most part, you know, yeah. So you're gonna be okay with the stuff that we talk about. Like when we talk about lack of lateral movement or rotation, we're usually addressing people

Starting point is 01:14:49 who only strength train, and they really don't do anything else, maybe some like traditional cardio, they don't do anything else, and then the imbalances start to happen. But if you're doing all that other stuff, you're probably gonna be okay. Yeah, if I had to guess, I actually think this is just a little bit of over usage.

Starting point is 01:15:04 I mean, I think you did the right thing by I love the map 15 type of protocol two exercises Yeah, I think that the problem is though He's just doing everything in the sagittal plane. He's not in court So I think his his mindset is in the right place the prescription though is don't add it on top of what you're already doing Replace it with some of the things you were already doing. And then in addition that, also become aware of, okay, that was a pretty intense week in the military. I should probably scale back instead of doing any string training today. I'm going to do some mobility work.

Starting point is 01:15:33 That will serve him really well. Our next caller is Carly from Utah. Hi, Carly. How can we help you? Oh my gosh. I'm fan grilling a little bit right now, you guys. And just thank you for everything you guys do. Everything you preach really resonates with me.

Starting point is 01:15:49 I love that you guys never preach extremes and that you actually bring in the spiritual side of it. I love that. Thank you. Awesome. Thank you at all. Okay, so I'll go ahead and just read it. paraphrase a little bit.

Starting point is 01:16:02 So 28 year old, ex-Gleija athlete, high school teacher right now, online coach and mom. I've been weight training consistently for 10 years now, and I initially started seeing the most progress as far as strength and hypertrophy. When I started isolating my muscle groups with my weekly workout split, for example, push, lower, pull, core, and full.

Starting point is 01:16:25 I've continued this split for about four years now. I like the way I look and I feel really strong and then I give you my numbers there for reference. But I do feel like I've never been able to reach that next level as far as my physique goes. I've tracked my macros for five years and I feel like I have a very healthy balance in relationship with food.

Starting point is 01:16:45 So on one of your recent episodes, you guys mentioned that for a majority of people, training full body, three times a week will yield the best results, like about three times a week you said. I feel this will benefit me in the future when I hopefully have another baby and my time might be even more limited than it is now. My question is, what is the best way to program these full body workouts? Are sets focusing on one muscle group more effective?

Starting point is 01:17:10 Or should I implement more full body or compound movements? Are the workouts typically longer because you're working more muscle groups? So I work out before work every day, so I have an hour to work with. Well, let's back up for a second, because I'll get to that and that's a good question. But let's back up for a second. What do you mean by next level?

Starting point is 01:17:30 Well, I mean, just like, I'm not shredded and I don't have any goals to be shredded. I'm not like competing in anything. I just, I kind of would like to, you you know when I go on trips with my family and I feel confident in A bikini or whatever, but I'd like for them to know like oh dang you're strong or you look like you know You're you can look a lot of weight, you know, I saw you look strong and fit, right? Yeah, I guess your shoulders You're you know you're you're you're you're live would you have two reps 135 in the bench two 45 in the squat that's impressive Yeah, you're you're pulling over you know 200 pounds off the floor. What's your body weight? So right now about 124 I don't Trac that a lot. Okay. Yeah, so I got some I'm gonna give you some news

Starting point is 01:18:19 I don't know if this is that's might be shocking you but your next level. Yeah You're already there. Yeah, that's might be shocking you, but your next level. Yeah, you're already there. Yeah, that's pretty damn good. I can't just keep that. Strength, I will admit, like strength is my thing. I know I'm strong, I can do, like it was funny, my husband, one of our back dating, he was like, oh my gosh, you can do pull-ups and we joke that that's like one of the reasons he started dating me.

Starting point is 01:18:43 So I know I'm strong. I just feel like, okay, could I take my physique to maybe a little bit more of a next level where I look more defined or something like that, doing full body workouts instead of the current split that I'm doing right now. Okay, so it's gonna be more diet, just so you know. Yeah, that's good. The definition is, especially if you're already lean and fit, that's typically the result of nutrition. And if you're already lean to get even leaner, so I don't know what your body fat percentage is, I can't tell.

Starting point is 01:19:14 I don't have that. I guess it's pretty, if she's 124, she's pushing that kind of way, you're pretty lean already. I can tell you that, right? With just knowing that. Do you have an idea of what your body fat percentage is at, Carly? I would guess because back when I was at a gym where they do the little scans or whatever,

Starting point is 01:19:28 and based on what I look like right now, I would guess I'm somewhere around 2021. You're jacked. Yeah, you're jacked, dude, you're out of it. So, to get any leaners, like a crazy shit's back in it. Yeah, so to get any leaner, to go from where you're at now, which is incredible, I mean, you got abs. And to go to the next level,

Starting point is 01:19:48 this is when things get weird with diet. This is when it's like super ridiculous, consistent all the time, every single time. And that's just, you know, to go from where you're at now to get even leaner, that's just gonna be what it requires. As far as workouts are concerned, you know, when we say full body three days a week is best for most people, we're talking about, you know, most people. Now you are so consistent, you've been trained so long, I still think you would benefit from switching because of the novelty of the new routine.

Starting point is 01:20:16 It's different than what you've been doing for the last four years. I don't think any routine is always going to be the best one for you all the time. Yeah. I think a routine when you change, as long as it's appropriate, so that's the context, okay? As long as a routine is appropriate, an overt training, overdoing it, you're training your body within its parameters, you're not going too crazy in the direction. You don't want to change your workout every three to six months. You're just going to want to change the programming. Whether it's the rep ranges or the split, I like full body splits.

Starting point is 01:20:46 I think one exercise per body part, maybe two for a couple of body parts that you really want to focus on. Typically, the compound lifts, you're training at moderate high intensity. You're not training to failure. You usually, when people switch to that from what you're doing now,

Starting point is 01:21:01 they'll just see big strength gains and they'll see more muscle. But definition, that's gonna be a, I mean, I'm looking at your pictures, Doug pulled your Instagram, it's gonna be, that's gonna be your diet, and you looks like you have a good diet now based off of the way you look.

Starting point is 01:21:14 It's just gonna be literally like, the difference between, when I, when I would get down to 10% body fat, if I wanted to get me leaner, then every meal had to be perfect. It's like I couldn't have one that was off, otherwise I'd stay at 10%, right? So most people wouldn't be wanted to get me leaner, then every meal had to be perfect. It's like I couldn't have one that was off, otherwise I'd stay at 10%. So most people wouldn't be able to get to where you're at

Starting point is 01:21:30 because it requires so much discipline. To go any further, it's gonna, and you might not wanna do this. You might be like, ah, that's not worth it. No, you're crossing over to unhealthy. You're already like peak healthy. I can tell by your numbers. I can tell by the way, you look right now, your skin and hair. I can tell by your numbers. I can tell by the way you look right now your skin and hair

Starting point is 01:21:45 I can tell by your pictures on Instagram and you're not just like one picture You were fit and then you have a bunch of other stuff like it we dug scroll down look like for like a year You maintain a very fit healthy physique now It's not up to me to tell you that you can't go be a bikini looking athlete for a week or whatever like that because you want to. Like I'm not against, if you hired me and said, Hey, Adam, I can tell you how the discipline, I want to get in bikini shape to like compete for a show, then we could do that. But I'll tell you right now, you would cross into unhealthy to get there because you're already in my opinion as lean as you really want to be as a female. You got abs, you're strong, you got definition,

Starting point is 01:22:26 like you look incredible. So I think that's important to know that, whatever we go from here, we're gonna cross into what's not ideal. So even in your head, you may want to prove to yourself, what that's fine too, like I did it, I did it, like I know, and it was about proving that I could do that, but I don't maintain that, like there's, I mean, that's just ridiculous to maintain that.

Starting point is 01:22:46 So where do you, you said you track your macros for five years? Where are you at like a calorie-y, obviously, I'm assuming you hit protein and take and so that, where are you at calorie-y? Is it movement too? Like, do you track steps? I do. I do track steps. I get about 12,000 every single day.

Starting point is 01:23:02 And right now, I'm currently in the process of trying to move past the mental block of like getting over 2,000 calories. So I'd say I'm consistently around 1900 right now. And that's the thing too, especially we're in the next year. So my husband and I will be trying to get pregnant again, like I'm in no way wanting to cut down, because I mean, I know I went through infertility too. So that's not a lot of mine. More so the goal is like, okay, once I have a second baby and maybe I only make it to the gym three times a week

Starting point is 01:23:38 versus the five that I'm going right now, like what should those workouts look like? Okay, I mean, a MAP set ball, it could be great for you. And then you can, so I'm gonna give you two programs. I'll give you maps and a ball, and then I like advanced maps and a ball for you because of how advanced you are. That's later. Yeah, later, that's first maps and a ball,

Starting point is 01:23:57 and then you could progress to the advanced maps and a ball, I capture that because I think you will. You know, before you mentioned, you were gonna have, I was gonna say, I was gonna talk about fertility with you because you're at the borderline. Yeah. I think if you got any leaner, you probably lose your period. Yes, and she's already lean.

Starting point is 01:24:13 My advice to you, even though you didn't ask for this advice would be to do a reverse diet. Yeah, I like that. If you're walking around at 1900 calories, at your strength, your muscle mass, your leanness, what's happening right now is you're playing this game of like you're at the line. You're balancing the line constantly,

Starting point is 01:24:30 which means any extra stress, any extra potential over training, any loss of sleep is gonna tip you over into an unhealthy place. I think what you should probably do, what I would do is I'll put you in a bulk. I would reverse diet you, get real fertile, you're just going to get stronger. I don't even think you're going to gain body fat.

Starting point is 01:24:49 And if you do, it's okay. I mean, based off your pictures, I'd say you're around 19% or so. Or less. Maybe, yeah. And I'd reverse diet you. I don't think it'd be, I wouldn't cut you from 1900, based off of what you're showing. Definitely not. Definitely not.

Starting point is 01:25:02 I love that advice. I 100% agree with that. I would, I would tell you, we might get a little bit soft, but not bad. Like, you're going. Definitely not, definitely not. I love that advice. I 100% agree with that. I would tell you, we might get a little bit soft, but not bad. You're gonna put a little bit of weight, good weight for most of the most apart, but you're gonna increase calories.

Starting point is 01:25:12 So anticipate a little bit of more water weight, a little bit of more weight on it. So don't freak out if you go up a little bit on the scale. But the goal should be more so, can I get up to somewhere like 2,500 to 2,600 calories? Like that, the goal should be slowly trying to go up 100 to 200 calories at a time. Stay there until you feel comfortable, like you're not adding any more weight. You should hopefully feel stronger.

Starting point is 01:25:36 You're staying plateaued, maybe say for a week, then bump up another 100 to 200 calories. And just keep playing that game until you get up to about 25, 2600. And then if you really wanna just play around for a while, you could cut back down to the 2000 and see how your body changes and leans out. But if we're talking about fertility and being healthy, I definitely would rather you be even higher up as far as your body fat percentage.

Starting point is 01:25:58 You're gonna be in a healthier place, especially to get pregnant. So based off what you said to, you said you did have to deal with some fertility stuff. I would guess you're already on the line right now. I would guess that you're close to getting into negatively affecting fertility. So I would not cut.

Starting point is 01:26:16 So I recommended maps on a block. You run like a split right now, right? So that's probably enough. I would say that doing that in conjunction with also increasing your calories, it's gonna be a new enough stimulus for you and unique that you're gonna build muscle from it. So follow it to a tee, trust the process.

Starting point is 01:26:38 Okay. On the days that you're used to lifting, you can go walk, go do some, go for a nice little hike. Don't try and add a bunch of other stuff, just do follow the program, it's laid out. And then stay with us. I want to hear how you are in like, you know, a month or two and see how things are going.

Starting point is 01:26:56 But the goal should be get up to about 25, 2600 calories. And by the way, we're like being very nitpicky with you because I think you're in an amazing place right now because 1900 calories is not low for 120. That's a good good amount. You're strong. So you're you could really get away with more. Yeah, are you I mean Who you compete comparing yourself with because I feel like you're You know your ideals are just are you looking at social media? You're looking at like insane people? I mean do you have a friend that's as strong as fit as you are? I doubt it No I was a female athlete and I had other really athletic teammates

Starting point is 01:27:36 So maybe I am comparing a little bit to social media. I would I've always had a good physique And like I think my fear is losing that physique. It's kind of, you know, that's why I have this mental barrier of pushing past 2000 calories. So maybe that's kind of the fear is seeing myself in the mirror being a little more soft, you know. You know what's not going to happen if you go up two or three intercalaries. You're not going to gain a total weight in that. No, no, no. Yeah, you're just gonna feel stronger.

Starting point is 01:28:07 And honestly, Carl, you said that you appreciate the mental spiritual stuff that we talk about. I think for those reasons, this would be a very healthy exercise for you. Forget all the other stuff. Like the fact that you admit that there is a mental block in Barry there, I can, all of us are telling you the growth is you're gonna be fine. This would be a healthy thing for you to do is to push yourself mentally, know that you're an athlete, know that you could turn around and go right back to the direction if you need to, but hey, the goal should be allow yourself that little bit of

Starting point is 01:28:36 freedom, even to put on a few pounds or even to look a little softer. It's okay. You are literally two weeks away from being lean and shredded again. So, like, I think that would be a good exercise for you to really try and add those calories in. Okay, thank you. I appreciate it. Question, follow up question to that then. Would, like, my 120 to 130 grams of protein be sufficient? Yeah, yeah, yeah. Plenty. Yeah, you're fine.

Starting point is 01:28:59 Yep. I mean, if you want to add protein to bump your calories, you can do that too, but that's, you're totally fine. I mean, I would add carbs and fats, what I would do. Okay, sweet. Yeah, keep us posted. I'd like to hear where you're at in 30 days. Hey, awesome.

Starting point is 01:29:13 Well, thank you guys so much. I appreciate it. You got it. Thank you. Her own words. I knew she was jacked. I could tell. Oh, yeah, you can see her face and her shoulder.

Starting point is 01:29:21 And then when she said her numbers, 120, I don't know, only 120 some pounds. And she's, I mean, she's Katrina strong. Katrina's got 25, 30 pounds on her. Yeah. So I'm like, dude, you're definitely way fit. Yeah, yeah. I'd say, you know, it's like the whole,

Starting point is 01:29:34 when she said next level, I'm like, what does that mean? And you know, even before she said anything, we're fertility, like, you know, women, especially, men, this happens to men too, but we don't have obvious signs as like losing our period, right? We don't obviously have a period, but with women, you can maintain a relatively lean physique, but if you push it for too long, you lose your period,

Starting point is 01:29:55 and that's not a good sign, that's a very strong sign that you're going in the wrong direction. And you don't even have to lose your period, and you still, I mean, Katrina, we had fertility issues and from Katrina being too lean, and we she didn to lose your period. And you still, I mean, Katrina, we had fertility issues and from Katrina being too lean. And we, she didn't lose her period, but just the doctor was like, yeah, you need to get some more. Yeah, you gotta put some body fat percentage on.

Starting point is 01:30:12 We need to get higher body fat percentage. So, yeah, especially if that's the goal, but I mean, she's in, she's in incredible shape and in a great place right now. And I think a good exercise for her is to, would be to allow herself to get a little bit softer. It's okay. She's already in a elite place.

Starting point is 01:30:28 Our next caller is Carrie from the UK. Hi, Carrie. How can we help you? Hi. Hi, nice to be here. Thank you for having me. You got it. How can we help you?

Starting point is 01:30:38 Well, firstly, the customer, thank you so much for all your content. I've been listening for a while, so I know that's what I've got to do. If you do tell me five years ago that three big guys talking about muscle building would have been in the sound of tractor my days. I just thought you'd have lost the clock. And thanks a million. I'm 43. I'm five foot one and I hover around 112 pounds and like so many of your listeners have always worked out with cardio to manually burn the

Starting point is 01:31:14 calories. And then in April 2021 I've found lifting and have been interested in the process ever since. I'm consistently in the gym three days a week doing four body. I bought maps and a Bollyk November last year, and I'm just about to start it for the third time. I've been in the same weight range for forever and my progress seems slow. My issue is I carry a lot of fat, or not a lot, but when I do carry fat, it goes to my trunk.

Starting point is 01:31:50 So I'm an apple, I'm a face. I would love to build my legs more. My arms are defined, but my legs are like twigs. Strong twigs, but twigs. I think this is maybe because I have trouble collecting to my, connecting to my glutes, but essentially I don't know. After I ran anabolic for the first time, I came up with my own routine and focused on lower body, but then I listened to one of your podcasts and it said that I shouldn't work on muscle more than 16 sets in a week and I was going way over

Starting point is 01:32:22 that. So I pinned off my ideas and swiftly ran back to the safety of anabolic. My goal is to build as much muscle as possible before hitting the inevitable menopause. Not there yet and I feel great, I feel better than I did when I was in my 20s. I wasn't very healthy in my 20s but I still feel better than I did when I was in my 20s. I want to be able to say to myself that in great shape, it's a strong pre-year to come. And more importantly, set an example for my boys for as long as I possibly can, therefore years old and six years old. Lifting has helped me through so many things mentally.

Starting point is 01:33:01 I could not imagine my life without it, not just doing it, but learning about it too. So my question is, can I adapt a max antibiotic to be more lower body focused? How do I do it correctly? So it's not to over train. I've currently swapped squats for hip thrusts after listening to a few of your podcasts over the summer, but I feel like I should be swapping more out.

Starting point is 01:33:26 Yeah, good question. And you're strong. I'm looking at the weights you're lifting. You weigh 112 pounds and you're squatting 62 kilograms per three reps. You're doing great right now. That's excellent. Yeah. That's really good. Yeah. And you said your body weight is staying the same, but you're getting stronger. Well, I don't know. I am getting stronger. It's slow. Like I looked today at compared from December last year.

Starting point is 01:33:52 I've only gone up five pounds in my squat, five pounds in my deadlift. My bench has stayed the same, although my form is better. I don't know whether that's good progress or not. I didn't. Well, you're strong. It's not bad progress, especially if your technique and stability feel better. So if, so, and we'll get to, I'm going to get to more of your question, but let's say somebody does a squat with a hundred pounds.

Starting point is 01:34:20 And then, you know, a month from now, they do the same squat with the same weight, but they feel tighter, more solid, better for them. Maybe even better technique, a little bit deeper range of motion. They're stronger. Even though the weight the same, the weight is the same, they've still gotten stronger. So now you can modify, maps and a ball look a little bit more. So here's what we typically will do is we'll take sets away from other exercises and Add them to movements and exercises that you want to prioritize but before I get into that Do you feel good? Do your joints feel good? Do you feel rested? Are you extra sore? Do you have any signs of overtraining like tell me about how everything feels to you?

Starting point is 01:35:02 I rarely get sore. The only time I get like a nice sore is when I change it up. Okay. So my sleep is good. I think I'm consistent with my protein. I used to track but I found that I was kind of if you hit your macros, if it fits your macros or whatever, so I kind of stepped away from that a couple of months ago and I have put on a few pounds from it, but I'm not letting it control me, rather, I'm just going to have a feel. I want to know how I feel about food rather than it fitting into a chart kind of thing. How consistent are you with making sure you hit your protein intake and do you know where your calories at land? I know you're not really falling the macro thing anymore, but do you have an idea of how many calories you consume and then what your protein intake is consistently?

Starting point is 01:35:53 Yeah, I'm maintaining probably, you're going to say it's not enough. I'm maintaining at 1,500 probably and protein I aim for 100. Okay, so yeah, consistently I get 90 to 100. So here's our opportunity. And this is probably why you've had good success and strength gaining is like, I think you can totally increase calories and... You won't gain anybody, fam. And you're not, you're just gonna get stronger.

Starting point is 01:36:23 That's what they're, I think you would have got even stronger. I think you did great, by the way. Okay, I think we're doing phenomenal, but that feeling of like, you know, it's kind of slow, could have been a little bit faster. I bet if you were in more of a calorie surplus, it would have been faster. So if you would have had your calories up,

Starting point is 01:36:38 say, two, 300 more calories than when you're at, consistently hitting 100 plus grams of protein every day. I think you would have seen even more strength gains than you already got. All in all, I think we're doing phenomenal. I think just switching up some exercises, bumping calories a little bit and you're going to see great results. Yeah, so here's an easy way to do it, carry. If you don't want to track and get too caught up in the macros because I get that, some people will do that and then it starts to feel stressful or whatever and they don't enjoy it.

Starting point is 01:37:07 You probably generally eat the same types of foods most days. I bet if we looked at breakfast lunch and dinner, it's very similar. Literally, you could just, all you gotta do is eat what you're currently eating and add an extra 200 calorie meal. So just take a 200 calorie meal, make it a high protein one,

Starting point is 01:37:23 and then add that to your current diet. And that would be enough to start to get the ball moving in the right direction. Or this cell, it means since you're eating the same thing without even adding another meal, is every time you eat meat, add one to two ounces. Yeah, there you go, that's the whole thing. So if you normally eat a six ounces of chicken thighs

Starting point is 01:37:41 or beef, or steak, or fish, or whatever it is, instead of having six, have eight. steak, or fish, or whatever it is, instead of having six have eight. Yeah. Just increase your portion size of the meat that you're eating, and that'll do the job. Like literally by one or two ounces, that's it. If you always eat six, eat eight. And that's a low enough amount of calories. You're not going to see a major weight gain from it, and you're then, you're also going

Starting point is 01:38:02 to make sure you probably hit your protein at over 100 every time, and it'll be a nice, so calorie boost. That's it. And then as far as your training is concerned, because you feel so good, you could literally do this. You could add to your Monday, Wednesday, Friday workout, you could add one or two sets to some lower body exercises

Starting point is 01:38:20 that you're currently doing. I think you'd be okay just adding a little bit. So when you do your squats, your hip thrust, or your dead lifts, let's say you normally do three sets, do four or five. I think that would be enough. I don't think it would over train you, but in combination with the slight calorie bump,

Starting point is 01:38:38 that would probably be a nice combination to get your lower body start to develop a little more. I love the idea of just adding two sets of hip thrusts into following the anabolic routine and just adding two or three sets of the hip thrusts. That's not going to do as much damage because it's not a big squat compound lift. It's a pretty good, and you also mentioned the point

Starting point is 01:38:59 about thinking that maybe you have a poor connection here, glutes. That's going to support that. It's going to give you a little bit more volume in the lower body. So I would literally just add two or three sets maybe you have a poor connection here, glue. That's gonna support that. It's gonna give you a little bit more volume in the lower body. So I would literally just add two or three sets of the hip thrust one or two times a week,

Starting point is 01:39:12 and that'd be perfect. So just like whatever you're doing, add another set or two, because it sounds like you're already doing those, right? Yeah, so at the moment, I took squats out because I listened to one of your episodes about poor connections and put in hip thrust. Should I put squats back because I listened to one of your episodes about poor connections and put in Hick for us. Should I put squats back in there? How long have you stopped the squats?

Starting point is 01:39:31 I've only just, I mean, phase one again, phase one of Rannabolic. So I did pre-phase, I did squats, I think it's in pre-phase. But I've only been doing it a couple of weeks, I'm only sitting on week two pre-phase, pre-phase so I can know. Yeah, maybe a couple more weeks, and then throw a couple sets of squats in, you'll be fine. Yeah, so it's like you're at, basically, okay, so essentially what you're doing,

Starting point is 01:39:59 Kerry, is you're adding a little bit of volume to your lower body, an extra couple sets for lower body and you're bumping your calories by about 200 and that you should start to see within a couple weeks you should start to see progress in the positive. Yeah, okay, and you don't think because I'm quite petite, you don't think to bring the 100 calories to you. No, not a 15-hour calories. No, no, no. And not the way you're lifting and how strong you,

Starting point is 01:40:27 it's gonna serve you well. You know what's funny, Carrie? Is through the muscle growth. I bet you, you could do nothing else and just add 200 calories and you'd start to see the muscle. Yeah. I start to see a little bit of muscle come back on your body. I mean, you even have to add the extra volume.

Starting point is 01:40:40 But I would add the extra volume just for the extra stimulus because you don't seem like you're over trained You're following everything well. I think that would be a break a perfect combination. Carrie you on Facebook Yes, I am yes, okay. I'm gonna have Doug send you access to the forum too So I'd like to you know keep keep us posted as you go through this process Let us know how you're doing in three or four weeks and give us the feedback and we can make some minor job now Carrie Is Maps on a ball at the only program that you own? Yeah, currently, I was waiting for Black Friday. Okay, what program did you want, Black Friday?

Starting point is 01:41:12 Sorry. What program were you interested in when it's going to be? Maybe one that helps in balances. Symmetry. Symmetry. Yeah, well, yeah, I was going to look into it. I haven't actually looked into it. Yeah. So, um, I do feel that one side is like everything really, a bit of imbalance. I'm a send you symmetry. You get that one for really? Yeah. For sure. All right. Yeah, you

Starting point is 01:41:36 can follow up to anabolic for sure. Yeah. We'll send that to you. And the next after you don't want to have a symbolic follow symmetry, you'll love it. And keep us posted. Doug's going to put you in the form. Thanks a million guys. It's so nice to finally meet you. Yeah, it's what I know you're in the UK. But you are just so relatable. Thank you so much. And I know you're in the UK, but it looks sunny over there.

Starting point is 01:41:55 Isn't that that's kind of rare? Isn't it? It's the sun's going down in that West. So the sun's kind of going down. Okay. So I one's kind of going down. Okay, so I'm being fooled. Okay. And the lots of work, right?

Starting point is 01:42:09 Yeah. All right, well thanks, Carrie. Thank you for calling and I appreciate this for you. Carrie, nice to meet you. Thank you. Bye. I was going to say, I've been watching that series back home. You know what they gave him to put weight on him

Starting point is 01:42:21 when he was a kid? A pint is pretty, a pint again is with a egg in there with a right egg. They did that young too. Yeah, he was a kid. A pint is pretty, a pint of Guinness with a, yeah, it's a big one. It's a big one with a raw egg. They did that young too. Yeah, they used like 12 or 13. I think that's like an old school. That's a thing. English prescription for, yeah.

Starting point is 01:42:32 I was gonna say that. I had that. And they do like oyster shots with Guinness, like I was in Ireland. They had me do that and I was like, wow. Okay, this is a thing. You give it to a 12 year old? Yeah.

Starting point is 01:42:42 What a, what a, what a, what a, what a great lady, huh? I know, what a sweetheart. Yeah, what a sweetheart. She's doing great. Excellent job. She's following all the advice perfectly. She sounds like she's not over-trained. She really gets sore. Gotta keep going. You know, the calories a little low. That's it. And did phenomenal.

Starting point is 01:42:55 So it's not that bad. But just by bumping, I bet if she would have just been eating two or three hundred more calories, she would have seen more progress. Yes, sure. I think that's the best way to do it. and did phenomenal. So it's not that bad, but just by bumping, I bet if she would have just been eating two or three hundred more calories, she would have seen more progress. Sure. Our next caller is Greg from California.

Starting point is 01:43:12 Greg, what's happening? It's okay. Hey, guys. Good to see you. You too. I think Adam and Sal have seen each of you a couple times on the NCI calls, but Justin, this is my first time seeing you. Here I am, brother.

Starting point is 01:43:26 He's so handsome. He's drinking it. I appreciate your time and everything. I actually started listening to you guys like in your first year and then I kind of fell off and then didn't start listening until I heard Sal on John Belone's show. And yeah, I think it's just been really motivational.

Starting point is 01:43:48 You guys are like inspired me to get passionate about the business side of things in my business and yeah, and love all the parenting content as well. Oh, thanks, man. Oh, how can we help you? Yeah, so basically, my question, I'm just going to kind of read what I sent in.

Starting point is 01:44:04 My question is basically, how can I best organize my year of trading and programming, given kind of a new phase of goals or life? Just background. I was a competitive lightweight rower, was competitive track lead and runner for a while for a long time. But now with like, with a little kid and family, that's kind of been mostly put on the back burner. I was just up in your neck of the woods in Santa Cruz doing a half-iron man in September. But now I want to go more into strength,

Starting point is 01:44:44 partially because I know know I'll never, or not never, but I don't have the time to, you know, set any new PRs or hit any goals in the kind of endurance world and thought strength would be a fun way to transition. I do, it's that endurance stuff still kind of fills my soul. So I still do like a little one in the beginning of summer and maybe do something kind of longer at the end. But yeah, I mean, I have my own thoughts, but I would really appreciate your input as to,

Starting point is 01:45:17 what kind of program they put in to place to improve, just see strength games and the big major lifts yet still be able to transition easily, you know, into short bouts maybe six to eight weeks at a time of endurance training to still have fun with that. Maps performance was built for you. Performance, that's what that was made for someone just like you. I mean, it's, you know, it's a perfect program for someone like you, but you know, just more generally speaking, right? To build strength and muscle from where you're at. It's gonna be a lot less training. I mean, okay, people listening

Starting point is 01:45:52 This is important for people to understand. When you're training at that level, especially endurance training It's a lot of hours. It's a lot of hours. You know, triathlon training, Ironman training You're logging hours and hours of cycling, swimming, and running. It's just because the name of the game is endurance and stamina, you do have to do long bouts of training. Now, strength, training, and muscle building isn't like that.

Starting point is 01:46:15 Now, volume does play a role, but for someone like you, backing way off in the hours and literally going to the gym for an hour, three days a week, all things being done well, diet and also, you're going to pack on a lot of muscle. You're going to build muscle because the signaling is changing and it's different kind of signaling. Now it's interesting that you said for six to eight weeks to train a particular way, and this is how everybody should train, but especially someone with other responsibilities, you want to look at your total year.

Starting point is 01:46:47 It's really a four to one ratio is what it looks like for, you know, being, you know, kind of maintaining, feeling good, managing things, and then the one being the sprints, you know, so it's like, you know, a train for four weeks or let's say for four months, and I'm just kind of taking care of myself, feeling good, maybe it's a little bit of progress. And then I get that month where, you know, I'm getting more sleep, I can push it and I can take myself to another level. So you want to think of your progress throughout the year as a, as like a step ladder where you're kind of cruising and then you sprint up a little bit and then what you want to do

Starting point is 01:47:22 is you want to cruise a little bit, not lose too much, maybe maintain, sprint a little bit. That's a nice, healthy, ratio, or attitude towards your training. Now, to go from strength, like traditional strength training to more endurance training, if you completely avoid the other endurance training during the strength phase, there's gonna be more to consider with the transition. Now, if you go from where you're at now to less endurance training during the strength phase, there's going to be more to consider with the transition. Now, if you go from where you're at now to less endurance training, but you're doing some of it,

Starting point is 01:47:50 okay, you're doing some of it with your strength training, you're still going to maintain quite a bit, because your current level of fitness, your current level of skill, even though let's say you go from five days a week of endurance training down to two, and now you're also doing maybe two or three days a week of strength training. So overall, less now you're also doing maybe two or three days a week of strength training. So overall less training, but you're still doing some of what you did before. The transition is not gonna be hard.

Starting point is 01:48:11 If you completely avoid your skills of endurance and go straight, strength training, now it's gonna be difficult to transition. In which case, I would say it would be a slow gradual, three week, four week transition from just strength training to more endurance training. Now the reason why Adam jumped to MAP's performance is because the mobility work in

Starting point is 01:48:34 MAP's performance, although it's not as ideal as continuing some of the skills that you're doing now, the mobility training is a nice way to prevent total loss of feel. So, it's built in longevity plan for your joints. I mean, if everything you're doing, especially endurance-wise and repetitive stress, like to be able to get your joints to be able to stabilize and be strong, you know, for the long haul, that's crucial, especially if you love endurance training like you do. And that's why I love math performance too, because also too, you're gonna be training

Starting point is 01:49:09 in multiple planes in our phase two, part of that program as well. So it's a good way to train for strength, but also too, like you're getting that kind of stimulus you're gonna need, so your body will react to any kind of lateral forces or transverse type forces. I'll be even more prescriptive for you. And by the way, I think you're right on the right,

Starting point is 01:49:30 I did like idea and plan here, right? I would run performance pretty much through the whole year. When you know you're gonna get ready for one of these competitions, six weeks out is a good amount of time for you to do this, is you start building in the endurance training, and at the same time, you start scaling back the volume of weight training.

Starting point is 01:49:49 So it's like, you're around, the plan is follow performance, get strong at it, do the mobility days, do it, that's laid out, you have an endurance phase in there, you're not gonna lose a ton because of that, even though it's not the same as running for three hours straight, it's still not gonna put you to where your D condition, that bad enough that six weeks, you could get it back into prime shape, and as you increase your days of running

Starting point is 01:50:11 to get ready for one of these Ironmans or whatever, you start to pull back on the weight training, and eventually get to a place where you're only weight training like one day a week, and then mostly doing your endurance as you get closer to the race. So that's literally what it would look like. One thing I'll add, Greg, is I would not,

Starting point is 01:50:28 if you could, I would not take out any of the skills that you're proficient at now during that phase of building strength because here's what's gonna happen. You're gonna switch to strength and because your body right now, let's say is prime for endurance, just to switch alone, you're gonna pack on some muscle.

Starting point is 01:50:48 I wouldn't, it wouldn't shock me if you gained 10 pounds of lean body mass in a very short period of time. Now here's what that means. That means you're a different body, you're a new body. So 10 pounds, even though it's muscle and muscle is functional, your skills are gonna be off a bit. Your movement's going to be a little off.

Starting point is 01:51:07 If you don't practice the skill along, in other words, coordinate that muscle to the skill. If you stop running now, if I snap my fingers and add a 10 pounds of functional muscle on you, even if it was very functional, and then you went for a run, it feels a little awkward. It's like putting like a small rise in your shoe or something. You would notice when you were moving, like, I'm a little different. It's like putting like a small rise in your shoe or something, and you would notice when you were moving, like, oh, I'm a little different, something's not. I'm not as efficient. So I would not avoid any of your,

Starting point is 01:51:32 if you wanna maintain those skills while building muscle, I would maintain, I would still do them to some degree so that you can coordinate that, because you're gonna build muscle by doing this for sure. I mean, you go from what you're doing now to what we're saying, your bodies are responding. A great way to do that is on mobility days. Yep. You just would go for a mile run.

Starting point is 01:51:49 Reduce the intensity of it. Yeah. Yeah. So just you're going through the skill of it. And this is what we do with any sport really is to combo that skill focused drilling on those mobility days. The mobility beforehand to kind of get the body to react in primate for all that type of like very specific skill to your sport. But then keep practicing it.

Starting point is 01:52:13 Keep practicing it on those days just with lower intensity. And a perfect way to do this is on the mobility days, 10 minutes of that skill. It could be swimming, it could be running, it could be rowing, but 10 minutes of doing that before you go into your mobility or mobility first and then 10 minutes of that and maintain that while running performance, you'll keep enough of that. Now you work in the space, are you a chiropractor?

Starting point is 01:52:34 What do you do? Do you train coach people? Yeah, I'm both. So I'm a physical therapist and then I train coach people and then go through NCI level one right now. Oh good. I was going to give you a map for prime and prime pro, but you're a PT, so you know your stuff, so. Yeah, and I have them.

Starting point is 01:52:50 Oh, you knew, okay, good. All right, well, excellent. Yeah, I know, I think you're on the right track, dude. Really, I would say the biggest, for someone like you with your experience and knowledge, just be very cognizant of the added stress of, you know, you got a toddler, you're gonna have a new baby. just be very cognizant of the added stress of, you know, you got a toddler, you're gonna have a new baby. And that means you're gonna have to modify

Starting point is 01:53:10 your training stimulus. The good news is you're so fit now, you're probably not gonna lose a lot, but it'll be harder to progress. That's the challenge. Challenge can be pushing yourself to go any further, but don't worry about going backwards. I think you're gonna maintain.

Starting point is 01:53:23 Well, it also sounds like you have kind of the right mindset that you know you're going into this, you know, another baby type of deal and you're transitioning in your life to like focusing more on strength. So it's okay if you're not breaking records on the Iron Man, right? Or better than you, like you should expect not to necessarily be better. I think that's a good mindset. It's like, but still do it because you love it, right? Like I love that idea of like, hey, I'm going to put on some muscle. Probably 10 pounds heavier of you of muscle is not going to perform as good as the other older version of you in Iron Man because it's just a different focus.

Starting point is 01:53:54 But you can live more way. Yeah, you'll be stronger. You'll probably even look better, but it's okay. And you'll still be able to do something that you enjoy and love every few months. You do one of those. I think that's a great way to look at it in a great attitude. Yeah, it's, it hasn't been easy.

Starting point is 01:54:10 I'll say that. It's like that, making that transition, like it's still, like it gives me, I don't know, it's really, it's really hard to show up to Santa Cruz knowing like, oh, this is gonna feel slow. Yeah. And even the thought of like gaining, I mean, like I want to, like is going to feel slow. And even the thought of gaining, I mean, I want to gain the five, 10 pounds of muscle, but probably for the last

Starting point is 01:54:32 one years, I haven't been above 160. I get just like this mental thing. It's really interesting. So I think it's going to be really, my part of the reason I wanted to do it was like to To explore that right that personal thing and then and I think it'd be beneficial for clients to like having gone through that Yeah, you know absolutely You know the other thing too Greg consider like having

Starting point is 01:54:58 Having one child and having two children no matter what you do No matter I don't care what you do whether you train for a trance long you lift weights or you just whatever It's all a trend. It's gonna be you're not you're not gonna be the same no matter what you do, no matter, I don't care what you do, whether you train for a trance long, you lift weights or you just, whatever, it's all a trance, you're not gonna be the same no matter what. Everything, it's a transition for anybody. So what you're going through is whatever your father who gives a shit is gonna go through. So yours is just a little different

Starting point is 01:55:16 because you're pretty consistent with your workouts, but no matter what you were doing before, it's gonna be different after you're gonna change. That's it. That's really different. apps are gonna change. That's it. Absolutely different. And the way better. That's awesome. That's right.

Starting point is 01:55:29 Perfect man. Thanks for calling in dude. Absolutely, thanks for your time. You got it. Yeah, you know, for people who don't know, I pulled it up because I forgot, but a triathlon and an iron man triathlon. This is a two and a brutal run by swim. Bro, it's a 2.4 mile swim, a 112 mile bike ride and then a marathon, a 26 mile bike ride.

Starting point is 01:55:53 112 mile bike ride, that's a full iron man. And then you do a marathon after that, 26 miles. So I know he's gonna do a half. So everyone's like, oh, half marathon's crazy. I mean, I have sitting on one of those, Iron Mike seats for the whole year. I wonder if they do like a one 50th Iron Man. Do they do that?

Starting point is 01:56:12 I know there's a half. It sounds like he's been doing this for most of his life. So I think he's gonna be pretty good. He follows performance in there. He adds in a little bit of the skills on the mobile. It sounds though to me, it's gonna be the the mental part that's going to be really tough for. Always, always. Yeah, like that. And which by the way, when you listen to this great, I think this is important that you, I think it's good. Like I actually, I know you recommended the skills, but honestly, this, who cares? If you get, if you lose a little bit of the skill of the

Starting point is 01:56:40 Ironman thing, the, the, the exercise here is the mental exercise of, can I phase out of that part of my life? If you get too obsessed with, I don't want to lose too much of my Ironman skills, then you'll probably end up over training or over doing it. Name one thing that would not change in your life when you add another kid, you know, everything's going to change. Unless you're just like, I'm not going to change anything. And, you know, wife's going to do everything, everything's going to change. Unless you completely just like, I'm not gonna change anything and, you know, wife's gonna do everything. Everything's gonna change. Unless you could put the self-centered.

Starting point is 01:57:08 Yeah, there's nothing you could do about it. So, look, if you like Mind Pump, head over to Mind Pump Free.com and check out our free fitness guides. They're free and there's a lot of them and you can get all of them. Again, they cost nothing. You can find all of us also on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump to step in.

Starting point is 01:57:23 I want to add them. Is that Mind Pump Adam? Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump media.com. The RGB Superbundle includes maps and a ballad, maps for 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.

Starting point is 01:57:55 With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers 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!

Mind Pump: Raw Fitness Truth - 2184: Ways to Modify Your Workout to Focus on Weak Body Parts, How to Make the Switch from a Split to a Full Body Workout, the Most Essential Exercises & More (Listener Live Coaching)

There aren't comments yet for this episode. Click on any sentence in the transcript to leave a comment.