Mind Pump: Raw Fitness Truth - 2194: Ways to Improve Squat Depth, Landmine Rotation Variations, Adjusting Training for Bulks & Cuts & More (Listener Live Coaching)

Episode Date: October 28, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: One of the ways you can make yourself healthier is by training your body's ability to adapt to temperature changes. (1:58) The fascination with the Amish. (22:37) The root of consumerism and advertising. (28:08) Using Entera to thicken your hair. (36:31) The most attractive people in the world. (41:17) Don’t get caught speeding in Georgia. (46:00) Healthier skin with Caldera Lab. (51:42) Shout out to The Century of the Self documentary. (53:14) #ListenerLive question #1 - How do I build confidence in my squats? (53:56) #ListenerLive question #2 - What are the pros and cons of doing the landmine rotation exercise in different variations? (1:03:26) #ListenerLive question #3 - If you had to pick, what MAPS program would be best for bulking or cutting? (1:12:43) #ListenerLive question #4 - When does the anterior/posterior body split make sense, and how do you ensure you are getting enough recovery? (1:21:46) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Entera Skincare for an exclusive offer for Mind Pump listeners! **Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save.** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** October Promotion: MAPS Bands | The Skinny Guy ‘hardgainer’ Bundle 50% off! **Code OCTOBER50 at checkout** Visit The Cold Plunge for an exclusive offer for Mind Pump Listeners! **Promo code MINDPUMP at checkout for $150 off your order** Cold Plunge Tub Market Size, Share and Growth 2023-2028 Mind Pump #1822: Wim Hof On How To Control Your Immune System With Breathwork Cancer and the Amish | Cancer Today The Century of the Self edward bernays documentary (YouTube) ‘Super speeder’ in Georgia gets ticket with $1.4 million fine amount Caldera Lab – Proven Results Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** MAPS Prime Pro Webinar Mind Pump #2135: Barbell Squat Masterclass Back Squat: Why you NEVER want to use a Bar Pad + Best Bar Position for Back Squats Landmine Trunk Rotations - YouTube Mind Pump #1952: How To Bulk The Right Way Mind Pump #1142: Nine Signs You Are Overtraining Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Wim Hof (@iceman_hof) Instagram Kyle And Natasha Kingsbury (@livingwiththekingsburys) Instagram Justin Brink DC (@dr.justinbrink) Instagram Ben Greenfield (@bengreenfieldfitness) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump. Right, in today's episode, we answered live caller's questions, actually called in, and we helped them out on air. But this was after a 53-minute intro

portion. That's where we talk about current events, family life, studies, and much more. By the way, if you want to skip around your favorite parts, check the show notes. We have timestamps there you can click on. Also, if you want to call in and have us help you on the show, email us a question at live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is in Terra. They make peptide-based products for hair growth and skin care. This is legit stuff, like real deal effective stuff. Go check them out. Go to enteris skincare.com. That's ENT-ER-A skincare.com forward slash M-P-M and then use the code use the code MPM and get 10% off your order. The set up is also brought to you by Caldera Lab, makers of natural skincare products and soaps based on your skin's natural ability to heal itself and rejuvenate itself.

Go check them out. Go to caldera lab.com. That's C-A-L-D-E-R-A-L-A-B.com forward slash mine pump. Use a good mine pump. Get 20% off. Also, come find us at the Olympia fitness expo in Florida on November 3rd. We're going to be at the transcend booth. That's booth 1301 from 10 AM to 2 PM. And then the day after that, we're going to be at that same booth from 12 PM to 4 PM. We also have four days left for our big sale this month. Maps, bands, half off, and the hardgainer bundle half off. You can find them both at mapsfitinistproducts.com.

Just use the code October 50 for the discount. All right, here comes the show. One of the ways you can make yourself healthier is by training your body's ability to adapt. So one way to do that is to make your muscles stronger. Another way is to improve your endurance, but here's one that a lot of people don't realize is like a muscle, your body's ability to adjust to temperature. Okay, so if you expose yourself to cold temperatures

or hot temperatures, your body will actually improve its ability to acclimate. This may be why when you live in a hot temperatures, your body will actually improve its ability to acclimate. This may be why when you live in a hot climate, you tend to do okay with hot temperatures versus your friends who may be living colder climates and vice versa. So if you're always in 72 degree climate controlled temperature environments, you may be causing your body to become less healthy because you're not strengthening the muscle that adapts to temperature This one is one nobody. I'm considered. I'm actually glad you went this way because I've been meaning to Offer even ask you this so fuck it. We'll just do it right now

Because I'm never good at explaining to people Exactly what's going on when you co-punch? I think I think the space when you co-punch. I think the space advertises the benefits of the cold plunge wrong like they do with many things right the same way We used to market fasting. I think the wrong way. I think we market the cold plunge the wrong way too We make it all about sports performance recovery or like mental mindset I've actually the benefits I always try and and and sell the people on it is I've noticed a huge difference in my body's resiliency to like the common cold. And I know they're connected.

I know that when I'm training that ability to regulate my temperature and do the plunges like crazy, I've never felt so resilient like where I could be in a room like this with one of you sick and not get sick. If I'm not doing it, it is like a 99.9% chance. felt so resilient like where I could be in a room like this with one of you sick and not get sick. If I'm not doing it, it is like a 99.9% chance I will pick that cold up. What is it that's going on that allows me to do that? Because it's not necessarily my immune system that I... It is.

Well, okay, so they've done studies on cold contrast and what they find is that it does stimulate an immune response. It does seem to trigger cascading effects that will increase the amount of let's say T cells that are produced, your cytokine production is modulated. But I think that that's just part of the story. I don't think that's the whole story. I mean, if we take a step back, a healthier body in general

is gonna be more resilient to any kind of stress, which includes the stress of having to fight an infection, the stress of having to deal with daily stressors in life, the stress of losing sleep. Let me stop you. I imagine you'd have a stronger response, right? If you weren't exposing yourself frequently to like different extreme temperatures.

Well, I would be less vulnerable too, right? So for example, let's say, you know, when I'm cold plenty, I mean, one of the things it helps you regulate is stress, right? And so if we're, if we're always in this kind of mild, low- level stressors that are always happening to us, I just came in, let's say,

and somebody cut me off outside, and like that's a stress, right? And so if you got like that stuff going on, and then you also get put in an environment where somebody is also sick, and you're not resilient like that because you haven't trained to like manage that self-regulate those those mild levels ups and downs of stress

I would think that makes you more susceptible to getting that cold also probably I think it's a lot more complex than we Can't explain it. Yeah, I mean I do I just it's like I just tell people trust me. I promise you Well, it's like people will say it's mental taught me. Yeah, well people think it's like, I just tell people, trust me, I promise you. Well, it's like people will say, oh, it's mental toughness. I think, yeah, well, people will say, it's worth something. Yeah, like, okay, can you train mental toughness?

You can. Yeah. Well, what happens? You just accept the fact that something's hard. I think that's part of it, but I do think, and there's data to support this, that physiologically structures of the brain change, how your body responds and reacts to stress changes.

For example, when you expose yourself to heat, blood vessels dilate, the way your body sweats changes, where blood flow goes changes. Same thing when you're cold. When you're cold, your blood will move from the extremities, go to your core to keep your core warm. That, there's mechanisms involved, and these are simple ones. It's way more complex than what I'm saying. There are mechanisms involved in making those things happen. If you never train them,

then you're not going to be as good at dealing with those extremes. Period and a story. Look, I remember when I first kind of pieced this together, I had a client who was from Wisconsin. And now she had lived here for a long time. But Wisconsin, there was parts of Wisconsin get real cold in the winter. And she grew up on a farm. So I remember one day we were working out. And she was like, oh, my niece wants to come visit.

And she works on the farm, farm grow, whatever. She's like, it was over here. It was like November, over there on the farm, farm grow whatever. She's like, it's, and it was, over here it was like November, okay. Over there it was already freezing, freezing. Yeah. So she said, you know, she's going to come visit. Is it okay if she works out with us? I'm like, yeah, yeah, absolutely.

So here we're in California. In November, I don't know what it was, 50 something degrees. Maybe that's the lowest. Maybe, right? 53 degrees. Probably 60. Yeah. So in she walks in a tank top in shorts, okay.

And literally the first thing I remember out was like, oh my god, the weather is so I can't believe how warm it is. I looked at him like, this whole I'm wearing a sweater, you know? That's how I was when I came back for Chicago. Same thing. It was an I acclimated just from being there for like three years and coming back, it was like, yeah, it was, it was probably like 50, you know, here and everybody's bundled up with like blankets and everything watching a football cave And I'm just shorts and teithop just chilling totally right I remember when I lived in Palm Springs it gets so hot there in the summer so 120 degrees

And I came to visit my family and it was 88 degrees here, which is hot right and everybody's like oh my god It's so hot and I remember I came I went outside. I'm like, it's not that hot. Now, you think to yourself, like, well, it's because I'm used to, no, no, there are, there are physical changes that happen in the body that help you acclimate. It's like, for some reason, we don't think this will happen. But I mean, obviously, right, if I handle rough objects to my hands change, do I develop calluses? Right. Does my skin adapt to the sun? Do people adapt to swimming underwater a lot? They do, we know this.

That's all our bodies are our adaptation machines. That's right, so we adapt everything. So I mean, it's the right exposure. It's all of that stuff in consideration, right? And so I think that's where you might get sort of tipped over if it's like a real extreme version of that, like temperature and you might leave you a little more susceptible and vulnerable, I would imagine that would be a case.

Look, this is, by the way, you look this up. It's a fact. Kids that grow up with multiple animals in the house or kids that grow up on farms, far less likely to develop autoimmune issues and have stronger immune systems. Okay. Why? Go outside, roll the dirt. They are exposed to way more bacteria, viruses, mold, fungus, all kinds of stuff,

because animals bring that shit in and out all the time as little kids. They get less sick, right? Now you would think, well, viruses, bacteria, those things call cause illness. Maybe we should just like avoid all of them, right? Instead that causes our bodies to weaken. Right. Now, the dose makes the poison.

But my point with that is, you know, when in human history, except for the last like, you know, 0.005 percent, when in human history, have we been in perfect temperature all the time? Never. Never. It was either too hot or really cold or hot in the morning cold. And I dry or humid or whatever. That's right. Yeah. That's right So I think that's what what is interesting about the you know the big

Cold plunge movement right now and then also the counter movement to it is I think that it's only been a very small time in history Where we are we didn't have to naturally learn to adapt to the defluxuation of temperatures. And I think that we haven't put enough decades together to really recognize, well, what are some of the drawbacks of of not doing that? And I think we've maybe made some connections, but I think there's a lot of connections we have atrophied. Yeah. And then I think what you're seeing why I I think it blew up, is because you're getting people like myself that can't quite articulate what the hell is going on. I know it's making me feel way better. And it's so obvious that you feel that feeling

initially right away. That's another thing too. Yeah, right away, you get the cat cold. Yeah, you get you go in that thing as much of a pain the acid is and then you get out of it, I dare you to tell me. It's not one of the best feelings you've ever felt afterwards. The energy spike, the mental clarity that you have, and then it's how it sustains through the day. So yeah, it's hard to shit to do it, but I mean, it really annoys me that there's a counter movement in our space now on it because of course like always

not everybody knows how to articulate what the benefits are and so everything has to be connected to fat loss or muscle gain or or something that you can show in a in a controlled six week study to say that it does this. Oh, this guy said it does this, and we already showed a study that doesn't really do that, and so it's like throw it out. It's stupid, it's like, God, you can, so, by the way, you lose so many people by doing that. By the way, I wanna say this, fat loss and muscle gain

are both adaptations as well. If your body is generally better at adapting, it will also generally, of course, all things being equal, right? Some guy might have better genetics than you or whatever. Forget that. Talk about just you. If your body overall becomes more effective, better, more efficient at adapting, then that means generally speaking, it will be better at adapting to stresses like strength training, or going in a calorie deficit and trying to burn body fat.

So, this is why it adapted genes, by the way. Adapted genes are weird category of herbs, which we used to laugh at, okay? The medical community, scientific community, used to make fun of the term adaptogen. What the hell does that mean? Helps your body adapt to stress. Show me the data.

What does it do to your hormones? What does it do to whatever? Now we finally have data, Oshwaganda, Rodeola, Jinsing. Why, what do they do? Well, it looks like they, in many cases, help with everything. How can they help with everything?

Because they help the body deal with stress or to put it differently. They improve your body's ability to adapt. Now, I want to be clear, all the things I just listed, pale in comparison to simply training your body to the elements. I remember thinking about Palm Springs. I remember this, middle of summer. Okay, you're talking about 120 degree heat.

Okay, heat. Soul melting, like the bottom of your shoe, soul. It's like, it's painful hot. And I remember driving in the middle of the day to get lunch or whatever, and I'd see Roofers, Roofers on the roof. Working in that. Working.

And I remember looking at them and I'm like, that's, yeah, but they, you know what? They do it, they do it all the time every day. I'm sure they feel hot, not saying that they're comfortable up there, but you put me up there. First of all, you can make me as fit as you want in the gym. I could be a super athlete.

If I don't do that, I ain't gonna last, cause that's another form of adaptation. It's like when I would, you know, even recently, recently I went to go help my dad move something heavy and it was a jagged piece of furniture, so it's like wood corners or whatever. By this point, my dad's got arthritis everywhere. I'm definitely stronger than my dad now, okay?

But we're moving this jagged, you know, sharp edges piece of furniture and I had to put it down. Hold on, I put it down. It hurts my hands, my hands are hurting. And I had to go put gloves on. Meanwhile, my dad's barehanded like holding it and it it hurts my hands. My hands are hurting. And I had to go put gloves on. Meanwhile, my dad's bare-handed holding it, and it's not hurting him. It's because he's handled rough objects

with the work that he's done since he was a child. So it's like he's got natural gloves on, right? Where does that come from? It's adapting. So think of all the different ways you could train your body to adapt. Again, the dose makes the poison, just like with exercise, it must be appropriate.

So if you never use a sauna, for example, and you go in there and you just push yourself to failure for an hour, you're going to feel like dog shit for three days. You're probably going to go too far. Just like if you never work out and you go to the gym and beat yourself up. The dose makes the poison. It's got to be appropriate. Allow your body to slowly adapt. So maybe it's like, okay, when I drive to work, it's cold Instead of putting the heater on well, Wim off put the heater on Wim off had a really cool. I forget What he called it or whatever but like it mean they literally started like you know 30 seconds at the end of your shower That's yeah for a week and then the next week go to one minute of just a of it and then two minutes of it at the end

They're shower then get to the place where you can go go plunge into the water for a and then two minutes of it at the end of the shower, then get to the place where you can go plunge into the water for a minute to two minutes and then you just keep working your way up like that. I mean, that was me, like I remember the, I mean, I remember the first time we did it with Justin and Justin kicked our asses because he had the Wim Hof training and it was like, it seems- He was waiting for the fat joke.

It wasn't a fat and insolid. There it is, there it is. He continued, that's the real advantage. He's coming off the pass, I couldn't even- I mean, he smoked us when we did that, right? It wasn't a fat and insolid. There it is. There it is. Continue. That's the real advantage. He's coming off the pass. I couldn't even. I mean, he smoked us when we did that, right? And it was so hard for me to do it.

I had no concept of what I needed to do. I was just trying to bear it, right? Where I got to a place now where, man, I can sit there for a minute. Oh, I could sit in there. I get out just because, like, God, it's been five minutes. I don't need to stay in here any longer.

So it's gotten to that place where I can do it that comfortably. And you know what's interesting about that. I mean, kind of a connected side topic. It is interesting how like genetics play a role in pretty much everything, right? So you may genetically be stronger at an exercise or maybe more prone to endurance versus strength or speed or whatever.

I do much better with heat than I do with cold. Like I can go in a sauna and I could do very well right off the gates. Cold is something I should train because I suck at it. I am not good with cold, not at all. I mean, it's like anything else. You know that, I mean, it's like,

it sucks. Yeah, I'd be like that with heat, right? Yeah. It sucks. The thing about the cold that I find interesting is that it sucks every time. There's, it has never gotten to the place where I like that I find interesting is that it sucks every time. There's, it has never gotten to the place where I like, I go right before I get in, I go like,

oh, this is no big deal. I know, it's never easy. Yeah, every time I do, every time I do it, I'm like, mother fuckers. And then it's that, that from the second you get in to that, I don't know, I'd say about a minute to where I settle in. And then I'm like, okay, I'm cool now.

But I mean, that first one minute is equally hard, is it was day one, is it is, you know, a year later. It's interesting how that is. But you get better at the dealing with it and like calming yourself, which is obviously part of what you're training, right? You're training that ability, that it's always a hard stress. But what you get better at is calming down quicker

and then, so here's why I wanna go with that, right? Cause people listening, just like when we talk about exercise, people will be like, oh crap, okay, well that means I gotta, cause I'm doing nothing now. That means I gotta go sign up at a gym, I gotta develop three to four days a week in there, and you know, I don't know if I have

the time, it's a big step or whatever, you can even do this. I just said it earlier, like this is what I do. So I do, I finished with cold with my shower. I'm gonna take a shower anyway, right? So finished with 30 seconds to a minute with cold, that's one way. Another thing is like I said, you get in the car and it's cold in the morning, open the sunroof. Just let yourself be cold as you drive to work, or if it's hot, sit in the heat as you drive home. Like there's little things that we could do that you can do on a daily basis.

I think that will train that muscle to acclimate, that don't require you to go get a cold plunge or a sauna. I think those are great, and I think especially once you get to a certain level, then you wanna just like with exercise. Like, oh, you're not doing anything now? Why don't you do 15 minutes of some air squats, some pushups, some pull ups, and that'll work for a while.

And then, yeah, at some point, you're not gonna need to get some free weights. I'm gonna go ahead and make this easy and sum it all up for everybody. There's a healthy way to expose yourself. Yeah, stupid, stupid. You know, it's like a competition. This, this star. On the cameras above the weight. I know it's not this this

Star the cameras above the way I mean this starts this was like this was an like one of the early kind of I don't want to say fight because we didn't fight over but they're like push pull between Katrina and I with max Because we were this way with our babies right out the gates. Oh, I know you know like the short videos are children in Russia. I know I love They put it on the ground. I didn't matter how many Example it's crazy. It didn't matter how many examples I gave her and all the science I tried to support my argument. It's like it's so funny like it's her baby, right? So it's just like she's so defensive about it. Like not a lot of it. I'm like listen It is so good for him to be barefoot and it cold out there and like just a t-shirt and shorts.

Like it's okay for him to do that. Like, especially if you can handle it. And what's wild is like, you'll see him, he's fine. Like you would tell you if he's like really cold, but he's like out there playing. To even infants, you've seen those videos and I've actually, I'm trying to think if we did this or not where you put a baby in the pool and you just and then they naturally just turn themselves up So I've seen that you've seen that yeah, it's just yeah, it's interesting Like you've birthed in no water. Yeah, yeah, yeah, but it's like that makes you like crazy nervous like it's oh my god

You know northern European countries Though there's videos you can look them up. I don't know if we'll country sweet in Norway maybe The moms well first, the societies and culture they're the solo crime or whatever, so that just consider that, right? But moms will go inside shopping. I mean, it's snowing. It's freezing outside cold.

And you see all these strollers parked outside the stores with the babies in the store. They have blankets and stuff, but they're sleeping. Wow. In outside, you know, in like, you know, 15 degree weather. Yeah, you know, and then, so Jessica, she understands, she knows Russian culture to a certain extent, her ex-husband was from Ukraine

and then she learned Russian and she, you know, when she traveled to circus, there was a lot of people from Eastern Black nation. She said it's customary to, when you bath your baby, to finish with the cold rinse pure cold. How many people do that to their baby? Kyle is the only guy I ever knew that ever did that. Remember Kyle?

Kingsbury? Oh yeah. Remember his son had used warm water. He had never felt warm water. Yeah. And remember here in the winter he would be. He's going to be a third people colder. Yeah, I know.

My parents know you tell a lot of that. There's that thing. See, look at that. That's funny. Where is that? Norway. Yeah. Would you ever see me too? I'm never seen you here.

Forget about the crime park, because that's like, it's like a kid dapper's wet dream. But you could, you could leave your kid outside like that in the snow. You get the cops called on. That's so nuts. Yeah. Yeah, wild.

Yeah, that's wild. Well, the Russian one, Doug, like what, I mean, that's crazy. I mean, that's crazy. I have kids at school. Baby documentary, where they showed like how every culture like kind of like deals with, like that one that, I think it was in the Himalayas, where they just, I tied that baby to one of the like the beds

and they just left like all day. What? You don't remember that? No. Oh, yeah, they're playing with rocks and dude, it's just, it's just, it's just made an example of like how resilient these like little kids are I just think it's interesting how much we avoid hard Like it's that's all the stems from is because we have the luxury to

Bring the the child in turn the heater on or turn it to temperature Look at that Siberian school. Look what they do. Scroll up, Doug. Right there on the left, bottom left. Yeah, they're pouring water over there. They're outside, it's snow, okay. Ice, this is Siberia, this is not like, oh, you know, a little dust of snow. It's cold over there.

This is, like break, this is like recess. Not only the outside, they're outside in speedos. Not only the outside in speedos in the snow, they have buckets of water that are pouring over themselves. Yeah. Do you know what happened if you did that? You know, okay, now since you bring this up, what will be really interesting.

They don't sign, what will be really interesting, south is to look up like the kid, their immune system, often they get sick. They already show it. Huh? They already show it. They do? So show that, I wanna see the kids. They already show it. Huh? They already show it. They do? Uh huh. So show that. I want to see the community show it. They already show it.

Because to me, that is what will be really interesting about this. Okay. Obviously that's crazy that they do that. Now, the next question is how much healthier are the, those kids in comparison to like, let's say, uh, Western race. I'll show you one. Look up the cancer rates, uh,

in heart disease rates among the Amish. Look up that. They live, uh, the way that we lived, I don't know, 100 something years ago. Yeah. You know the cancer rates are like nothing. That low, like really, really low. Almost non-existent. Why does that, so that's so weird to me, right? Cancer is one of the most talked about things, right? Everybody knows somebody who's been hit with it. Like, if we have a group of people, okay, and there's a large enough group. It's not like a pool of 100 people.

And you know, it's a whole community. Yeah, a whole community of people that have the lowest rates of cancer. Why is that not like a constant conversation around like, there's, like, it's so sad, right? It's so sad that we reject, we would reject, we would reject them because they live a way that maybe one of us doesn't.

Yeah, but why would they? They don't, like, imagine all the companies and products that like that. I know that's my point of self. It's so sad that because you reject the way they live that you wouldn't at least investigate what are some of the potential things that are. Obviously, there's a lot of things.

There's great community there. They probably low-cost. They're active. They're all actors. They're all actors. They're lean, they don't smoke. Yeah. I mean, ironically, it's a lot of the stuff that we talk about, the blue zone stuff, right?

A lot of the things that are, what does it say, Doug? It's a very strong one. Yeah, so the overall cancer rate for the Amish is 390 compared to 647 in the population at large. Yeah, so look at that. Almost half. What does that mean? I don't know what that means, but it's about half anyway.

Yeah, yeah, it's just really, really low. Scroll down more, Doug. See if there's more articles. By the way, they connected the cigarettes. Look at that. No, it says in that study that doesn't explain all of it. Scroll down, Doug, to... You know what the problem, by the way,

is that they'll also put out articles that will try to counter this kind of stuff because they don't use technology. They don't use plastic. They're terrible consumers. They're like the worst consumers in the world. You're out of that whole race. I'm making their own show. Obviously, that's why it's not discussed.

I'm saying it's like every lobbyist group in the world is not make all their own stuff. What does that say, Doug? The age-adjusted cancer incident rate for all cancers among the Amish was 60% of age-adjusted adult rate in the world. I don't know what that is compared to other people. I mean, so they're talking about the Ohio Amish. Yeah, so by the way, did I tell you guys that we bought a piece of furniture from an Amish community?

No. Was that like, magey, like, go there and do it? No, I don't think there's any Amish communities around here. Yes, there is. Here? I don't think so. Yes. I think most of the Amish are on these high-o and Pennsylvania. You guys can try stuff from.

You're tripping it in Amish. Look up Amish and California. I don't think so. Yes, yeah, it might be true. Of course there is. Come on, you guys. They listen to Mind Pump right now. They probably get a black mark.

Are they allowed to? They're allowed to listen to the... Black mark'll have a black mark. They allow to I'm the black market cell phone just blasted on their horse. There is one actually. You're right. Where? Let me find out I don't know this at all. Well, I mean, it's not it was actually just a Educated guest like to think that there's not a type of person in California I thought maybe because you guys went to so many churches. Holy to moly Salinas. Oh Street in California. I thought maybe because you guys went to so many churches. Holy moly, Salinas. Oh, look right at the street. I'm on a back yard, lucky guy. Makes my point even better, bro. Wow.

Right at the road, you could have got to hang out. You probably paid hell of money for shipping. Could have drove around the corner. Well, no, I don't know where we got it from. Oh, you get some butter. No, Jessica went on. It's omesh. Jessica, because, let me tell you.

They have certain tags? No, no. Jessica went on, oh, I can't remember the site here. Hey, tell me about this. me about this side. Hold on a second. What's that site you go on where people can sell real deal or like Anyway, she went on there or something she went on there and it was literally a omnisch Made you know from a musk community whatever they sent it to us and you can see its handmade. Yeah, you can see the mantle right the mantle So you can see where they're the car seat you'll was just you know,, no, so they car there's a there's a there's a groove in it that's carved out because you have to put a two by four in there to put up against the wall Yeah, or whatever you can see that it was done by hand was cool. Yeah, right? So I tell me more about this. This is great There's a community in Salinas. That's like yeah, it sounds like a small community and they were a break off community

from one up in Oregon. So. Remember I told you guys we should start our own. I mean, they've been doing it for six. Well, the only difference is, are you letting go, if you're not honest, are you letting go like hang out for the day? I would love to interview someone.

I want to ask and build, you've just seen those videos where they build a house. House, one of the, we have to have an honest person who listens, who knows to get us connected in there I would love to talk to somebody there. Maybe if we start putting the podcast on like horse code paper She's have a megaphone like

We drive our traffic car through. Yeah, you know like snake oil salesman. Yeah, I mean, so I guess I guess 50% Lasses would is a pretty significant. Yeah, but even that data. I've read articles, okay, because remember we went to where we go Tennessee and there were the men and nights there. And I decided just for a little, for like an hour that night, I was just reading about because I was so fascinated, right? And even that is bloated, that statistic. So I'll read articles and I'm like, no, no, they even try to, they even include people who used to be Amish, who then live in modern societies and stuff like that.

See, this is why I would like to talk to somebody who's there because they might go like, yeah, we have nobody who has cancer. Well, you don't say you hear from them. You're like, if they include that, someone who was Amish and then they're no longer or identify as Amish, but then they don't live in an Amish community or so.

Like, then those people get wrapped in that category. They'd be really interesting. Freud, like, one of his descendants that really went all in on the consumerism and the psychology behind that, and then really pumped that. There's a great culture. There's a great documentary on that.

I'm pretty sure that's true. Interesting. Yeah, but it just pervaded everything after, like, they came up with this entire way of, like, shuttling people into consumers. So much of what we think is. You're talking about a very, there's a, you guys talked about this, I think. A long time ago, I brought it up. I think even the Netflix, like, a long time ago, in fact, I would like to watch that again,

it was such a good, it was such a, it was like, it was definitely like the, how much they impacted our beliefs and stuff. Yeah, with it, with the origin of it and the, you know, it was very orchestrated. Yes, not like an accident that people just like, and word, Bernays. There you go. That's it. That was the one. I think so he was a relative of Freud and he was very instrumental in the advertising movement. Yes, it is about him and it is. So you watch that same dot minute. Yes, it's such a good, I've got to find the name of that.

Andrew, yeah, hunt it down because I think that I remember we all watch I want to make that shout out today because that's a much, I think that's like one of those things that everybody should was mind blowing. Yeah. Yeah, it's like it's just you, you see it like that's the root of it all. Really? I mean, like you see like how all of our hustle to, to innovate and, I mean, the good and it all, really. I mean, you see how all of our hustle to innovate and I mean, the good and the bad, right? Don't you, I find it really kind of crazy too.

Like, we have quietly got so much better at advertising to people and stuff like that. Like, it's wild to me. Like, how much you get targeted now with stuff. Not just targeted. What you see, what you watch, what you consume. Yeah, it's actually like like targeted now with stuff. Not just targeted. What you see, what you watch, what you consume. Yeah, it's actually like I do want to become. Well, not just that.

It becomes your reality. Look, I'll take it back to our space. If people think I believe so. The century of self. Yes, it is. Century of the self. No, that's 2005, bro. I think this is old.

No, I think this is older than that. I'm almost positive. That's what it was. It's from a 2002 British document and all. Okay, that's 2005, bro. I think this is old. No, I think this is older than that. I'm almost positive. That's what it was. It's from a 2002 British document. Oh, okay, that is it. Because it was like a BBC. It was originally on BBC. So the one I watched was on BBC. I'm pretty sure this is the right one.

The Google BBC. No. This is not his computer. It's good. It was so darn sure. Yeah. Don't do that to him. So much of everything we see becomes our how we compare our reality, what we believe is

important, what we believe is not important. So you would think because of the advertising that buying shit is what makes you important. Obviously not. That's not what makes you happy. In fitness, you know, people think supplements are so impactful when they're at the bottom of the list of the things that impact you. So it's just, it's just, it's just is, man. I get, what was the answer to it? Not consume, I guess. Yeah. Like not consume stuff that's constantly trying to sell you shit. I don't know. Yeah. I mean, there's some of those, like

minimalists kind of strategies and people people kind of get into that molecular homes and they try to kind of get off the grid a little bit and try to figure out the self-sustainability approach. I don't know. Apparently, that's on the rise. Well, crazy people try to figure out their own form. The crazy part of those are our entire economy is based on the fact that that addiction will continue

to grow. And it would collapse if it doesn't. That's the fucking unfortunate part about it. Think about that. Like that's the shittiest part about this is that we were so leveraged in that direction that it, and we needed our eggs there. Right, we needed to continue to grow and expand and get worse

in that direction. But yet that's the opposite direction we probably should go for. Oh, corporations, you know, like you can go public. It's like the expectation that you're always gonna have growth is like if you don't, then you're dying, you know, you can't ever like. Well, let me ask you this, like what, how many companies do you think we go to business

if everybody became really healthy? A lot. A lot. A lot of companies would be gone. Yeah. If people were just like genuinely. Well, I mean, how about this? This would be an interesting stat to see how many things are literally created to distract us, like from reality.

Yeah, like, think about that. Like how many? The biggest company is like 80% of things. Yeah, yeah. 80% of what like, I bet it's a number like that. I bet it's a really high number. It's gotten so bad. Okay, that when we were kids, it was already bad.

We were already in the middle. I mean, we were at the, we were already coming close to the peak in the 90s. But in the 90s, I at least remember standing in line and just waiting. Yeah. Remember, you know, at the bus stop, nobody does that now. You're on your phone.

Well, even commercials, like we were going through yesterday and like you were doing like a quiz with the Jingles. It wasn't commercials, it was like the beginning to... The Jingles. Jingles, or like, you know, the beginning to like TV shows. Oh, remember, dude, that's a lost thing. It's completely evolved and moved into like, there's no like real commercial because of streaming,

but now they do it in such a sneak. Well, that's, you know, it's crazy is that they don't need that. They don't need it. You need it like a jingle to get someone to remember before. It's like, oh, don't worry, we're gonna follow you around all day. That shit's burning in my brain. I don't need you to remember. it's like, oh, don't worry. We're gonna follow you around all day. That's shit. Buried in my bread. I don't need you to remember.

Yeah, but I'll remind you all to take it. This is why we don't let. So we don't let our kids, our little ones look at like a really, so we don't let them look at YouTube either way. If you watch it, if we put a TV on, we put up his band in my house. Because it just keeps going and going. I'll try and show him a video like we're trying to learn about polar bears or something. I'll try and show him.

If I give him the phone, even if I don't, he reaches over to click on the recommended one. And if I let him, he goes from one to the other, to the other, to the other, to the other, to the other. Right? Yeah. Three-year-old. Yeah. I mean, and you're training that.

Yeah, oh yeah, no. It's like, there's this animal study is really giving like a sugar. There's even been things where I accidentally, like, let Max on it, and like, instantly we're screwed. Like, we were just a day this happened You're right. I'm going to win so because we don't we don't allow you to either and I would he's so he's not using Inemario big time right now, right?

So he's like every time I can he wants to search a new Mario character And so I get on a Google search like Lemmy or you know Lenny or whatever Larry or whatever their names are right and I searched Mario Character and then a lot of times there'll be like a video of the character like that. And so he'll want to watch it and he'll sit in my lap and all that. One other day I'm like, he's doing that while I'm talking to him. What I didn't realize was the Google, sir, obviously Google owns YouTube. So the video was platformed on YouTube.

So just auto put him on YouTube, mean not even realizing then also it kicks to the next video. Still, I'm not really paying attention that the next attention because the next video still is close enough to be just like that, that video that I'm just letting him kind of watch it while I'm talking to Trina. And then like the third video that he gets to is a kid playing the game where that character is in it. He's already three, four videos deep. Not only that, and the kids fucking cussing. Oh, that's how it got me, that's how it got my attention was because also not heard like the F bomb dropped. And I'm like, whoa, dude's how it got my attention was because also I heard like the F-bomb drop

And I'm like, whoa, dude, how did we get here? Like that, like literally like that like I was showing him an innocent Mario character On on it did not realize he was on YouTube because like Katrina and I have already made that agreement that no YouTube So I was just in me brain fart like I was just showing him a video of the Mario character not thinking anything of it, goes to another one, it's like, oh no big deal, I'm still not thinking about it. Then also it's a kid playing it, still didn't think much of it, right yet, and then also you hear the kid, oh motherfucker,

and I'm like, whoa, dude, I am convinced. You guys remember when they found those videos on YouTube of like Spider-Man and Princess, you know, whatever from Frozen. In appropriate sexual thing. Yeah. And it was like, it was all connected to the kids. It's disgusting, dude.

Yeah. You know, I wonder, is it, of course, like, is it? Kill him with fire. I know where you guys are, what you guys are alluding to, like it's a, like, it's like, it's a strategic, like, you know, way to do it. It's hard if it's that that or it's just the algorithm feeds the more crazy or people know how the algorithm works.

And put cartoon characters humping each other. Sure, sure, sure. With little kids voices. That's fair. And maybe it's a joke or a nairmine or a mackerel. Like how malicious is it? Or it's a creep. You know, some freaking pito.

Yeah. While those dude, I mean, I just, I just shows you how, I mean, that's a rule in our house. I'm aware of that. And that's how quick you can get away from me. And I'm thinking, because you sitting in my lap or watching it and I'm like, oh my god, those. Hey, I want to ask you real quick.

We're going to get our haircut on Monday. We're going for London on Friday. We should have her come a little later. Right? I didn't even think about that. Yeah, let's see if we can do that. And by the way, yeah, she keeps saying my hair's getting thicker. No.

Boom, boom. I think she's just working, no, I think she's working is getting thicker. No. Boom. I think she's just working. No, I think she's working a bigger tip. That's why I don't give her a chance. I think he's like, because like I'm going to get a big tip. She notices, she notices. Because it might, you know, it's been slowly, you know, happening. By the way, I could really tell, is it a little darker to, I mean, you did the copper thing, right? I did, but in the pet. Okay. so the intera mind still get white. So the intera hair stuff, maybe you should use it. Yeah, actually. So my so it's for hair loss, but it also has a peptide that improves copper absorption. Okay. In the scalp, which

would help with hair color, but also helps with hair growth or at least prevents it. So how do you guys receive this, okay? Your wife, so this just happened, right? So Katrina's best friend bought this product for her husband. So how do you receive this if you're the... Obviously, it's for that. Well, I mean, obviously it is, but how do you feel that your wife buys that for you? I mean, I wouldn't care if my wife didn't.

No, no. It would make you feel like, oh, yeah. It's not like she gave him boner pills, like that'd be another one. I mean, it's kind of in the same category. I mean, here, I found these with gas station pieces pump Yeah, I mean a lot of me like you know me. I don't care right?

So I'm like whatever about about the ball didn't and some of that other some a lot of men That's like fucking crazy like that really it is very Yeah, that's a really sensitive spot. I I didn't realize it until I shaved my head and then people started asking questions And I like that became like for a hot minute there With the top DM. I like how do you handle me? That's like that's the answer It's yes, bro. It's easy. That's a that's a big deal. I always look at it. I bet you could look that up But I bet you what are my head securities? I bet you ball That's like number one. Yeah, you're right. Not a top three. Yeah, you're right. So it's interesting.

What is it? Male pattern baldness is top there. Yeah, I mean, I was really, I guess I never really thought about it. Maybe I knew, I kind of always knew I was going to get the direction with my dad and my grandfather and stuff. But the amount of DMs that I got around that was really fast.

I don't know, look guys, fellas, cause obviously you're insecure cause you don't feel attractive. Lithuania to make money, I think those are the two most favorite things you can do, bro. You know what I mean? That's the move. You're gonna outperform the dude with a full head of hair who doesn't make as much who does all day.

That's a good point. It is, it's like, okay, I can't control that, whatever. But you can lift. Yeah, exactly. And you can work hard. Honestly, that's such the answer to so many things. If you're going through a breakup, like even I was talking to Ethan about this, because he's kind of going through this rough patch where like his friends are clicking up with other friends. And he's sort of like, it's always buddy with you. Yeah, dude. Like, and I think it's because so they had this like sort of traumatic

experience because, his other friends were there, like mountain biking and one of those friends broke his leg and they had to take him to ER. And then anyways, it was like a friend that wasn't really in the group and then they got real tight because of that. And then they just sort of started to like snub him out

a little bit and so they're making all these plans without it and I'm like, dude, you know, forget him. Like just, you know, you be the kid that lists weights and you know and gets after it gets strong like it and you know gets confident through that and then hangs out with the girls, you know, like now's your time to shine and like, you know, at least like because that's an awkward thing for that age group just to be able to interact with the opposite sex. And I'm saying, you're not going to call the parents. Reads until they're like,

Reads, Hey, read, lift weights make money. They don't Trump. Oh, there it is. They're awesome. The word is. Yeah.

You could lose, yeah, 100%. I was like, there was a meme. It was like a guy goes to a gym and he's like, which machine is he going to get me the most attention from women? And the trainer goes, oh, this one was a ATA. Yeah, I was the ATA. Oh, did you ever see that? No.

Sorry, I told you to jump. I've never seen that before. That was a meme. It was like a meme. Oh, I got it. I've never seen that before. That's funny. But you sure, you know what?

Now that you're, now that you mentioned it, Justin, I want you to try the, the, the, the, the, the, the follicle. I think what's it called? Folletin. Folletin. I want you to try the Interra hair, the follicle, I think what's it called? Folletin. Folletin. Because it does help with copper in the scalp,

which should help with your hair. So she said the same thing. Your hair looks darker and it looks darker. It looks a little darker for sure, I know that much. So now, why is that different than you taking a copper supplement versus putting it on your scalp? Is it more effective to put it on your scalp? I think both of them will be better.

I think both of them will be good, but some people don't necessarily have a copper deficiency, but the way that they're scalp utilizes copper, I think is a challenge. Hey, speed of all this like attractor stuff, one of you heading the notes about the most attractive people in the world who's... Oh, that's an old one.

Don't really bring that up. I do, that was interesting. Well, that's, that didn. Oh, I'm going to really bring that up. I do. I thought that was interesting. Well, it's that I'm bringing up. Sounds a little biased. I'm going to guess, dude, Italy. Oh, God. Hey, listen, I didn't do.

What a great call. I shouldn't know that. Listen, they did a huge selection. Listen to me. I didn't do the study. Oh, my God. They did a huge survey. Huge survey.

I mean, there's attractive people there. Don't get me wrong. Of the most who, which you say in that over legs, like, sweet huge survey, huge survey. I mean, there's attractive people there. Don't get me wrong. Of the most who, which you say in that over like, like, Sweden, Brazil, you know, I don't know. That's what the study said. They asked people which country has the most,

the best looking people in Italy one. That's all. I'm not saying I'm just saying it was a, it was a step. I think the study was conducted in Italy. I was, I was conducted in Italy. Right, it was conducted in Italy. By the attack. I don't think it times when we said that.

Honestly, don't think it times when we said that. Really? Yeah, I think because you always attract a few little bit cars. I know that. They have the sexiest cars. They, well, I mean, that they do. They're good at what they're good at.

Yeah, not good at anything else though. There's definitely things that they're good at for sure. That's fine. You know, that's interesting. I mean, I think they're attractive, but I wouldn't have thought, I would have actually thought something like, I would have thought like a Swedish shirt,

I would have thought Brazilian, I would have thought. I mean, those are all, yeah, Brazilian. What's this in? Here's the bottom line. There's good looking, I've seen good looking. Is it a guy liner? Yeah, I mean, good looking people everywhere. Yeah, there's, there's, listen, there's some ugly fucking,

I've known some ugly asset times people. Like really, really unattractive. So. You know what I do, A, the whole, the whole, you know, build your bank account to get fit. Like there's so many examples of like super, super hot chicks with like just fuck me dude. Just fuck me dude.

They literally don't care that they're ugly. No, not at all. Listen, I, I've seen this firsthand. I know people, I'm not gonna say too much because this person will know who it is. But I'm talking about you. Stop, no, no, no, I know who you are, bro. I know people I've gone out with

and they are not what you would consider attractive or fit, they're not. Rhymes with weave. And they don't look like, they're not quasi-moto, but not right, but within five to 10 minutes, their charisma comes out, their confidence comes out, magnet. No, we have a mutual friend like that. Can pull whatever.

He's always been like that. You've got a mouth, if you have a mouthpiece, you have swagger, you're successful, you have all confidence. Like, it's funny how that works, right? Like, the worst part of the unattractive part is the insecurity that comes with it. If you were confident about it, you'd be totally okay. Totally. But it's the insecurity that comes with it that actually makes you less attractive.

Male comedians get so much attention because of their charisma and their humor. Most of them are hideous. And yeah, most of them are basket cases. Oh, damn it. Drug addicts and folk cases. Same thing in musicians, too. I cases. Fucking damn it. Drug addicts and fucking gangsters. Same thing in musicians too. I mean, look at, like it's half the folk singers,

I mean, in general, that are just like, with like supermodels and you're like, huh? Yeah. Like, how did that happen? Yeah. Just like trolls. I mean, the bottom line is if you're healthy

and you're, I mean, mentally healthy too, you're gonna be more attractive. That's the bottom line. And you, you know, if you're bald, whatever. It's it. Rocket, man. You've never really bothered, man. I don't know why.

I don't know why. I don't know. Maybe it's because we were all into like athletic, you know, performance or muscle building. But, you know, I always saw bald Jack dudes and I was always like, that's cool. Mr. Clean, Mr. Clean. Maybe that's what it is.

Maybe our era was like about like a bald guys. We're like a cool thing around there. Vin Diesel, members of Bruce Willis. Yeah, exactly. Maybe that's what is maybe our era was like about like a bald guys were like a cool thing around there. Yeah, Vin Diesel members on Bruce Willis Yeah, exactly. Maybe that's what it is maybe because we grew up in the Bruce Willis Vin Diesel era That's why it's like that if we weren't maybe it wouldn't be like that because think of it like a stone coal Steve Austin Yeah, dude, no, that's maybe that's why you don't want to be fat ball I think that's what I do. It's it's always that's weird like a hoagin or something like that that tries to keep like You know the bottom half Worst haircut in the world. How does he pull that inside here? It's the bandana dude

They like hide the band that was the same thing with what's his name the rock a love? Oh, yeah, that guy Yeah, he would put the band and keep the long hair. Oh, you're talking about Brett, it spreads something from guns and roses. From poison. Oh, there you go. That's what I'm saying.

Yeah. That's, is anybody, has anybody else besides Hulk Hogan pulled that off like that? Where he has the sides all hairy along like that? I think it's his long blonde hair became his trademark. So yeah, they identified too strongly with the long hair. It's like the Hormozzi with the nose thing now. Yeah, that's what that is.

The people like Trayn and Throck that forever. Remember when Craig shaved his head, do you cut his hair? We all were like dude, terrible idea. Terrible idea. Yeah, the cold guy, yeah, yeah. He grew up back though. He was saying he grew up back.

Yeah, you're the long locksworn. Dude, I gotta tell you, when he goes on, we hear something crazy. I just read this today. Let's hear it. Yeah, so what's I gotta tell you, you guys want to hear something crazy? I just read this today. Let's hear it. Yeah, so what's what do you? I got a speeding ticket in Georgia. Okay. He was going 90 and a 55. How much do you think is speeding ticket cost them? 90 to 55? Yeah, in Georgia. In Georgia. So 90 miles an hour, 55 mile an hour speed. Well, once you go over 20 miles, you now are in a new category of rec lists and endagments

that can hit you without all. It's called a super speeder ticket. Yeah, so it goes up to like four, 500 bucks. $1.4 million. Well, that's not what you're right. It's real. No, it's not. Yes, it is.

Come on, Sal. No, it is real. Now, I'll explain you why. Yeah, that's it. Because they made a law, and I guess there's a- It's just bankrupt people, I guess. Yeah.

1.4 million. Yeah, yeah. That's a just bankrupt people like one point four. Yeah, that's a can't be right. I can't pay this. Yeah, like in proportion to the car you're driving. It's a begotty. So you get hit for that. No, so what it is is there's a lot. That'd be fucked up if that's how when you go 20 mile an hour over

the speed of more. I'm still a super speeder ticket. Yeah, yeah. And they said, no, it is not a typo. They said when in the city of Savannah Apparently, there's like a mathematical calculation that happens and this is what happens. Oh, sorry over 35 miles an hour Speedway you get what's called a placeholder? The placeholder is $999,000 and then you add other fees got to 1.4 now what you do is you have to show up to court

And then you add other fees got to 1.4 now what you do is you have to show up to court And then at the judge then assigns you the the amount so I think it's a way for them to get your ass to come to court I don't know. Yeah, so that's a real thing. Yeah, I'm definitely sure so the dude got so the guy I'm sure he had a heart attack. He got the thing. He's like 1.4 and then he called them like no, it's that's the that's the amount That's insane. You have to show decor in the judge makes you. Interesting. Why? What do you think that is to, I mean, it says, okay, so it says here,

the system automatically puts in 999, 999, as the base amount plus other cost, and since the only way to resolve the ticket is to appear in court. I think it's for them to make you show up, which is effective. So according to this, the judge sets the amount in a can't exceed $1,000. That's when he goes to court.

Once he goes to court. Yeah. But it cannot exceed $1,000. So that's weird, huh? Yeah. It's weird. Obviously they want people in court. But they can't like apply that if you don't show up. Yeah, what are you going to do?

Go to jail? Yeah. Yeah, what are you gonna do? You wanna jail? Yeah, yeah. You literally bankrupt somebody for a speeding ticket. Yeah, that would be crazy. You know that there are little craze. There are some countries, maybe you can look this up, Doug, that charge you, the fine is in proportion to the amount speed. No, to the amount you make.

Finland, home of the $100,000 speeding ticket. That's weird. Yeah, they determine it. That's weird. They determine it based on your income. So how does it work, tell me. How does it, so. Does it give you the percentage? Yeah, yeah, like depending on how much you make.

See, that's, that would, man, that's, I mean, look, 90% of people would probably like that, right? If it was a percentage. I mean, there's a percentage. Well, yeah, because all the people that don't make a lot of money would want that for sure. Well, just, if the only people that wouldn't would be the people that make a lot of money. That would happen if you don't make any money. Just get for free, that don't make a lot of money would want that for sure. Well, just to say the only people that wouldn't would be the people that make a lot of money.

That what happens if you don't make any money, just for free, I don't know. What does that say up there? No key executive, as it was a no key executive, you got to find out $1,000 for going 45 and a 30. Wow, wow, that's amazing. Yeah, I'll be so mad too. That's, that's, that's,

I believe you can take an Uber's from, you know, does it tell you the percent? No, it doesn't, but yeah, I think this's a ridiculous. I mean, it's overstepping by the government in my opinion. It's theft, basically. Oh, you make a lot more orways to grab. Yeah. I agree. I think it's terrible.

We'll be better if you could bribe somebody out of a ticket when they pick a little. That would be better. I'll give you $50,000. You know what makes sense to me? We'll be better as if you could bribe somebody out of a ticket when they pick up. That would be better. I'll give you $50,000. All right. You know what makes sense to me? I never understood this. Everybody's gonna get mad at me, but it's just a fact.

They don't want you to drive fast, okay? The faster you drive, obviously, I don't have to argue this. You're more likely to kill someone, more likely to argue, excuse me, an accident. Why don't all cars have a speed limiter to the speed limit? Why do cars go past? What is the purpose of cars going past 6500 hours now, but besides the consumer, what an awful world of living.

I understand, right? I get that, but why? How do you not market these cars? Why do they make up? This is why, because both sides agree on that. The side that's riding the tickets and making all the money. They're not going to make no money.

They're not going to make any money. And the side who wants to drive and take the risk of getting caught, both parties agree on that. Both parties want you to be able to go faster than what those speed is. That's why there's a whole economy around that. Yeah. Yeah. Like that's the beginning of the month, the end of the month or whenever like that one window is where they have to take it.

Yeah, everybody imagine the black market too. That that would happen like to make cars go over that. Yeah. I'm just telling you, think about how logical that is. It would be so logical. The fastest you could go in America. Let's say 75 miles an hour maybe. Oh, I was in that communist society. Yeah. No way. I know. It's America. Here we watch that video. It was from the early 80s. I wish we had an auto bond, that's what I was. Yeah, so the way. You ever watch that there's a video from the early 80s,

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I thought this was America. I can't even drink a beer on the way I've seen that Well the commies are taking over like I was laughing so hard. Yeah, I guess we sound like a gun rack with I Shoot squirrels all right. All right. I got something to talk way home. I'll fear on my way home. I'll fear on my way home. I'll fear on my way home. I'll fear on my way home. I'll fear on my way home. I'll fear on my way home. I'll fear on my way home.

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That's almost all of them. Yeah, pretty well. All right, so the shout out then is gonna be the documentary. The century of the South Edward Bernays documentary. So, YouTube. It's on YouTube? That's the original one.

Yes, that was originally on BBC. That's the one in the film. Very exciting. For sure worth watching that. One of the best on-the-go snacks I've ever had is from Paleo Valley. It's a meat stick. It's not dry. It's delicious. It's grass, fed beef. It's got great macros. Long shelf life because, again, it's packaged. It's wonderful. It tastes great. I take it with me anytime I travel to get protein. Go check it out. Go to paleovali.com.com. Forth-MinePump, use the code MyPump15 and get 15% off your first order. All right, back to the show. Our first caller is Kayla from Georgia. Hi Kayla. How can we help you?

Hey guys, this is super cool. And I appreciate it very much. Thank you. Hey guys, this is super cool. And I appreciate it very much. Thank you. I appreciate you. Yeah, so I've been listening to you guys for a few years now and it's my favorite, definitely my favorite fitness podcast. I've tried a few others, but I can't kind of go back to you guys.

So this is cool. Awesome. So I guess into my question is I'm 32. I've been weightlifting about five years. I got relatively strong in my deadlift and bench press comparison to my weight, but I always felt weak and squat, basically. And I had some confident tissues

that were related to that, I'm sure, just not feeling comfortable under the bar. I done okay in like a, like a goblet squat or even like a zircher squat type. Anything that was in front of my body, I felt a little better than unloading my back. On top of that, probably in the last year, my mobility's gone down quite a bit. I thought I had some maybe bad habits, maybe it was squat form or just forms in general. So I kind of wanted to go and put reset, right? So I started with the map starter program. I kind of started over and went through that,

but I don't know if that's probably the best way to do that or if there's some other options. And then how do I kind of build confidence in my squat as I'm kind of resetting and making that a pattern habits and things like that? Great question. Now if you were consistent all the way up until map starter Then what you want to do is identify the mobility issues the stability issues focus on those and

Maybe do a different program starter and symmetry. Yeah, so starter is really good for as is for beginners, right? So people without strength training experience or people who've taken along You know layoff along peer-dough. But if you've been training this entire time, then there's a variety of programs I think will be good for you. But we'd want to identify what those issues are. You mentioned mobility. Maybe you can go into a little more detail. Where do you feel the tightness or issues with the squat? So I have tightness kind of in that, I guess maybe my hip flexor and into that glute and then I feel when I have weight on my back,

I feel like I can't go down all the way like I'm actually going to fall forward. Okay, okay. Okay. Can you, can you try something for me right now? Can you do a body weight squat and then I'm gonna have you change your form and we'll try something else.

I don't need to see you, I just want you to try it on your own. So go ahead with your feet flat, good, come on up. Now get up on your toes. So stand up on your toes, now squat with on your toes. Let me know if you can go down a little further. Probably a little bit further, yeah. It's probably ankle mobility then, that's the issue.

So you might have some tightness in the ankle. So when you get down towards the bottom of a squat, if the ankle's lack mobility, it'll want to throw your body forward. Maps Prime Pro has some really good foot and ankle mobility movements. And I would practice those daily, but you know, twice a day for 10 minutes a day each time. And that, that'll make a significant impact on your mobility. And then as far as your workout plan is concerned, because of your experience, you could do like map symmetry, Adam suggested, I think that would be a great program. Yeah. While working on mobility, because it's all unilateral,

the last phase gets you back into barbell squats. So by the time you get to the last phase, if you've been working on ankle mobility along with the unilateral training from symmetry, you should notice a significant improvement in your squat. Okay, and that would help, because I wonder, I wonder if some of the ability had to do with imbalances and symmetry, I guess would fix that

as well if that is the case. That's why Adam said that for sure. Yeah, I mean, I think we're all going to agree on this. I also think I want to point out too, and I love that you shared this, is that it's actually not uncommon to be like that in a squad, too. I mean, it's put and weighed on your back. It's like, of all the exercises, it's like it's crushing you. So there's definitely a mental block that a lot of us have

when we get into a movement like that where not only do you lack maybe some ankle mobility, but in addition to that, you have this weight that's bearing on the back. Your shoulder is kind of scary on how do I get out of this if it doesn't work out. And so there's a couple of things that are at play here. And I think that working on the ankle mobility and doing symmetry while you're doing

the Maps Prime Pro, I think you're going to see a big difference in that by itself. So that's where I'd go to. Yeah, for sure. There's definitely a little bit of nuance there too. If the position of the bar in your back, you might want to play around with as well. I know that's a very common one lean forward and that's like feeling like, you know, your body's kind of like going down into that kind of forward position. So like ankles will help kind of address that, but also too, like to readjust where the bar placement is on your back. That's a good point. Just enter your, yeah, your balance there. So I think we did. I don't know if we've done a video I'm pretty sure we have on a low bar squat have we if we thought the difference between a low bar and a high bar squat on the

YouTube. I'm sure we have I think we have I'm pretty sure you can go to my pump TV and look up low bar squat and Justin's right when you have a tendency to want to fall forward a little bit and forward a little bit and granted I think that what Salifer said with the ankle mobility that's addressing the root cause so that's definitely but what Justin suggesting is while you're also doing that you could also play with the bar bar placement which will help with that feeling of falling over in fact I have I had a very similar issue because I had ankle mobility issues and so I used to only be able to low bar squat for that reason. I, because I had a tendency to kind of fall forward a little bit.

So I'd put the bar lower on my back, which does allow you to come forward a little bit and still be comfortable. And then while I worked on my ankle mobility, I got to a place where I could start to put the bar higher up on my track. It might require a little more shoulder mobility to get it a little bit lower too. So, okay. Yeah, just kind of try it out. Yeah. Yeah, so I think that'll be,

those will both help you out. Now, do you have either one of those, Prime Pro or Symmetry? I have Prime. I think I don't know that I have Prime Pro. Okay. And I talked to Bundle with the map starter that had maps 15.

Okay. It was the bundle a few months ago. Awesome. Well, we'll send you symmetry in prime pro. So you'll you'll have both of them. Yeah, that's that's awesome. I appreciate you guys very much. This helps me. I didn't feel when I started starter. I was kind of like, oh, did I kind of I felt bored making that kind of explain. You've been working out for a while. So of course, you know, you're doing so. That's that would be a good program for you. If let's say you got injured

and you couldn't work out for a while or something like that, then I would jump back in. Yeah, or you just took a break for say two or three months. As far as confidence and squats is concerned, as this starts to improve for you and you start to address those issues, the best way to get a proficient and confident in a lift is to practice it often.

And so squatting, you can squat very often. You have to modify the intensity. So once you get to the point where you feel good, and I think I address the issue, everything feels balanced now. You can squat three, four days a week. You just, you know, maybe one or two of those is kind of hard. The others are just easy just going through the motion and just perfecting the technique. Nothing will get you confident,

like frequent practicing of a movement. I mean, if we were to keep going in this direction in the conversation, I would actually, after you go through Prime, Pro, and Cemetery, and working angrily, I think actually maps power lift. If you want to get proficient at the squat, that's probably the best part. But if there's practice you'll get for this.

Yeah, you'll get a lot of practice in it. So if the goal is, like, hey, I want to get good at the squat. Oh, yeah, that's probably the best practice you'll get. Yeah, you'll get a lot of practice And so if you if the goal is like, Hey, I want to get good at the squat. That sounds like you're really good at the deadlift bench press and Other exercises. If you want to get really proficient at it, then I think symmetry and prime pro work on that really good after you get down with symmetry, then power Lift would be a fun program. And then don't listen to any of the fitness podcasts again. All right, we got you. They're boring and wrong. Yeah, thanks for calling us. Yeah, thank you guys.

Appreciate it. Appreciate it, no problem. Yeah, I like her. That's gonna make a comment on the five of the five. Why did you leave in the first place? Yeah, yeah, which one of us said something? Yeah, yeah. Yeah, you're always like, let me see you.

It's out of sucks. Let me come back. Yeah. You know, it's The that test that I did with her who did that to us was a brink? Yeah, I was such a like mind-blowing You know at that point I'd been training people for two decades, right? Yeah, and he's like squat and then I did and then he goes all right now stand on this you put something under my heels Yeah, and he goes now squat and I went all the way down because it's your ankles. Oh my god

I of course increased like 20 degrees Oh, yeah, maybe huge huge. I mean after our experience with brink I became like a foot and ankle nerd like that's all I looked at it actually angry I was too meeting you focus on that all yeah, it wasn't a single bit of training I know sort of a feat in the. Nothing of the certifications I had. Even my corrective exercise specialist, I don't remember ever going into the ankle. I would have the furthest out of it was a hips.

Yeah. Everything was from the hips. I did nothing about the foot and ankle. Of course. Bummy away having been taught that too and then realizing, wow, how many people like this is delimiting factor right here. And then like that simple adjustment or fix, like all of a sudden solves this issue. Our next caller is Michael from Toronto.

Michael, what's happening, man? How can I help you? So that's my. Hey guys, thanks for taking my call. So first off, I just wanted to say how much I really appreciate you guys and the perspective that you guys bring to your podcast and how relatable it is. I just a bit of background on me. I'm in my 40s, Lexal, it got four kids

and trying to keep fitness a priority while coaching the kids sports teams and everything. I find that listening to you guys and getting to listen on your conversations really kind of helps to keep things in perspective a lot. So in addition to thanks for all the content that you guys provide fitness wise, really appreciate that perspective.

Thanks, man. Awesome. Anyway, my question is specific to the Landmine rotation exercise that's in Phase 2 of Maps performance. So when I watch the male demo, the way he does it, he keeps his feet planted and he kind of rotates his torso from side to side. And then when I watch the female demo, she kind of keeps her torso stationary and it almost is like a side to side shoulder press. And then when I've done it in the past, I've always kind of like pivoted off of like my backflip so my

so I'm kind of rotating even more. And I've listened to you guys enough to know that you're probably going to say like there's no wrong variation necessarily. But I just hope it did kind of hear your perspective on like what are the pros and cons of doing it in the various different ways and like what's the best way to apply? Great question. Yeah. Great question. Hey, who is the female? Who who's the model in that one? Who was a Kendra, I believe. Oh, was Kendra, huh? Yeah. Yeah. So yeah, like you said, there's there's multiple variations to it. Now, in terms of like the actual benefit from it, a lot of times I'll anchor for the most part and keep my hips kind of square

and fixed. So that way I'm, I have a bit of anti-rotational effect to that with my lower half and then I'm, I'm rotating across so I can engage, you know, my core a bit more that way. Rotating with it is, is a little bit more, I would say functional in terms of like athlete athletic. Yeah, pursuits with that. So I kind of go between both of those. And this is actually, like brings up a good discussion in terms of like, you know, male female models and like kind of our programs. There's little nuances and things that people do that aren't necessarily wrong, but are

a little bit different. And I'm trying always to explain, if we standardize it completely, that would clear up a lot of confusion, but at the same time, it's not wrong. Necessarily, it's just a different application to that same exercise. So this is one of those instances where, you know, depending on kind of the intent going into exercise, what you want to get out of it, it could be a little bit more of an athletic pursuit with like kind of a more fluid rotation with that

or it could be more of a twisting opposing contraction to that. I literally, this is, so I train both, so with my clients. And the way I always decided who was going to get what, like version of this, almost always my athletes, I rotated the foot because an athlete, when they're playing a sport, they're never in this like very few sports. Are they in this fixed trunk position while spinning or throwing their torso, right?

So I want to emulate as much of the type of movements that they would on the field or the core or wherever. So I would incorporate the pivoting of the foot and the hips all together. If I was training general population, clients that just wanna be strong, healthy, fit, I actually like the trunk still. The reason for that is for the anti-rotation properties

that Justin is saying, it's like, I'm trying to bulletproof their core. I want them to be able to reach back while their kids are in their car seat and be able to feed them and then come back. So their trunk is in a stationary position. They're gonna spin back and come back and they're not gonna hurt themselves, do something.

Or they're gonna be in their garden, and they're gonna be, grab and eat, and they're gonna pull a wheat to the left and their feet are gonna be planted in the same direction. And so I'm looking to bulletproof their core and protect them with the kind of anti-rotational properties that they get by keeping their their hips or their hips locked in that place. But yes, neither want not neither one is right or wrong. It's really like what's the desired outcome that I want from the client that I have here.

I'll simplify. Okay. More than that. Yeah. I'll do. Tell me might be that? Yeah, I'll simplify. I'll do it. I'll say, tell me, be honest, if he simplifies that more than I just do. He won't have to. You'll see for yourself. Look, the female version, so I'm going to tell you what they are and then what you want to use them for, okay?

Counter rotation is the female version. The male version is rotation and then the full extension version is where you complete the kinetic chain. All right, here's the application, okay? If you want to reduce injury, counter rotation for stability, if you want to develop your obliques with hypertrophy, you do the rotation version, and then the completely kinetic chain is literally if you want to perform better on the field or in a sport. So there's your three right there. Do I want to develop my obliques? Do I simply just want to increase

stability and reduce injury? Or do I want to get faster and better at rotation on the field? So those are your three options. So you could pick whoever gave you the best answer. That's not bad either. That's not going to work. That's not bad. All you do is add more. I didn't have a bit of a follow-up question though. In terms of like just rep ranges and like want to go heavy and want to go light like any advice in those terms. Yeah I think so with an exercise like that you're you're if you can do it controlled that's gonna be this that's gonna be the standard explosive is great

for athletic pursuits now if you do it explosive. thank you. If you do it explosive, it's about the speed and the control. It is not about how heavy you can go. You've got the load. So, if you want to really load it and challenge yourself, you want to anchor yourself. So, that's the one where we have the fixed hip position. You're rotating with that anti-rotational. And if you go on fast, if you're doing for the explosive, benefits, don't do it to fatigue. You want to maintain the same rep speed

throughout the whole set. Once you find the rep speed slowed down, you're done with the set because then you're not training explosive power anymore. You're just training stamina, which you can train stamina, but there's better ways to do it than going explosive and then fatiguing. And if I'm going to use salisonality, if I was trying to develop hypertrophy in my obliques, I'm going to go heavy and control. If I'm trying to be more athletic, I'm gonna go light and fast. It's all about the full moves. And obviously we're over generalizing this whole exercise

because every variation builds muscle, every variation is gonna protect you rotationally, every variation is gonna make you a little more athletic. But if we were to really break this down, like you're kind of asking us to do, that's kind of how we look at it as how we're pursuing it with a client. Gotcha.

Yeah, that's it, man, hope that answers your question. Did we do a good job? No, it's very good. Thank you. That was a good question. I'm sorry, yeah. Nobody's asked something like that, I like that. I'm sorry, yeah, yeah.

Appreciate that, Michael. Thanks, Michael. Great, thank you. I got it. That's fun. It's fun to talk about, because we talk about variations and exercises for hypertrophy all the time. Narrow grip, wide grip, more inner outer, whatever.

Lissings are subtle, too. This is more subtle, and it's fun to talk about because I think, especially for trainers and coaches listening, because it's not as apparent. It's not as easy to see what the difference is. Black and white. Or the application. But you can take an exercise and you can make it more athletic, quote, unquote, or more

high-perturface-based or more protective from a stability standpoint. And what we said with those three variations, you can almost apply similar philosophies to lots of different movements to produce those types of results. The reason why I like this question is because this is for the listener, I hope they pick up on this. Like this highlights how toxic our spaces and how easily you can take a movement and try and shit on another person who's teaching or coaching some of that, because there is so many variations to so many movements and there are better applications for it. And in the same sense, they all compliment a lot of times

what the person might be saying. So it's like, that's why this is so much more nuanced than like, oh, that person's wrong the way they're teaching. And this is the right way. It's like, well, it depends. I mean, and I think you've said before, so like any exercise that you can perform with good control and stability, it's not a bad exercise. So as weird as it may seem or how unique it is to the way somebody else does it, if you

can do it with good control and good form, it's a good exercise. This is a hard subject though for a lot of people because everything is so dogmatic. Especially when you go to learn something and be instructed on something. They're gonna say just one way and this has to be a way. Show them a Jefferson curl. That's the exercise I would love to do in a gym and watch all the trainers, head, and squat.

Oh shit, what'd he do? Yeah, not even knowing, right? Our next caller is Dean from Oregon. What's up, Dean? How can we help you? Hey, hey! What up? What up?

What up? Stefer stuff. Whoa. Steal. Right. Yes, there we are. So, questions. I understand that all of your max programs

are suited for either cutting or bulking or maintenance like you can do anything. Uh, you can do it any way you want, but if you have to pick what ones would be best for bulking or maintenance. We literally just did it specifically. Yeah. We literally just did it specifically. Yeah Yeah, we just recorded it yesterday. Yes, common question is a single topic is this a single topic hasn't dropped yet Yeah, so I got an answer for you Dean. Okay Okay, maintenance let's let's cut that one out cutter bulk okay, okay When you're going to switch into a cut or a bulk The maps program that is most different

from what you're currently doing will be the best one for either one. So you want to introduce novelty when you switch into a cut or when you switch into a bulk, because the novelty is going to, in the cut, maintain the most muscle or in the bulk, help build the most muscle. So that's it, that's pretty much it.

Now, among those, we have some that are more athletic minded, So that's it, that's pretty much it. Now among those, you know, we have some that are more athletic minded, more bodybuilding minded, that's up to you. But that's it, that's pretty much it. Are you a higher reps guy? So I have low reps guy. Yeah, I got the power lift and split. And this is, I had a little more grace,

weight wise because we just got back from, we went two weeks in Hawaii and then two weeks of hunting. So as the kids say, I was living my best life in kind of a one-a-little ham. So I don't have as much room to play with on that. But so that's why I didn't know if I should cut. So which domain are what was the best scenario for that? Yeah, so those two. So it okay, you haven't been training for the last two weeks, right? Four weeks. Four weeks. No, it's been off and I like, there was about a week difference between the hunting and Hawaii, but yeah, the training has not been ideal for the last

month. So, okay, if someone's in this position, I like to always go after building muscle and bulking first. Just because you're going to get the benefits of you've, you've's in this position, I like to always go after building muscle and bulking first. Just because you're going to get the benefits of you've you've lifted in the past before. You've taken time off. The body is primed for you to want to build muscle. Let's feed it and give it what it wants. Even though you may feel fluffy or a little more weight than you like, I still would I would start in a bulk. Just a small one, but I would start with a calorie surplus and stimulating to build muscle. And I would do that. And now maybe you only do that

because you're an experienced lifter for one phase. So, and so let's say we run maps in a ballock and I go, okay, I put you in a calorie surplus, let's run maps in a ballock in a bulk. And then maybe by phase two or phase three, I transition you into a cut. So the key is, anytime I transition a client from a bulk or cut, doesn't matter which one,

I want a novel stimulus. Now a novel stimulus can be different exercises, it can be different rep ranges. The more novel, the better. So an example of even more novel would be, you're running maps and a bulk, and then you run a program like maps performance for a cut, because it's so different exercises, there's different adaptations, like we're going

to endurance, like there's a lot of different stuff in there, so it's going to be very novel and to Sal's point. Novel stimulus is the best for building muscle and is the best for holding on to muscle. So the best thing you could do is to stick in one and then when you transition the diet, you also transition what you're doing program wise. For the full program or for each phase, it's okay. You could mix a match. Yeah. Yeah. So how long do you plan on bulking for? Like two, two, ten, I'm like one, ninety two right now. So two, ten is about where I start to feel like

I need to cut back down. So you could do a good clean bulk for the entirety of maps in a bulk then. You could even do this, right? We could go all day on how the different ways you could do this. Like if you're like, oh, I want a bulk, but I don't want to get like two, I don't want to put too much money.

So go three weeks in a surplus, then run one week of a maintenance or a deficit, then go three weeks of a surplus, one week of a maintenance or deficit, through the whole program of maps and a bulk. Like literally do that. That's what I would do, like a bubble. And then then reverse that when you go into the next program. So go three, one, the verse.

So, so then go to math performance and go three weeks in a cut with only one week into a maintenance or a surplus, then three weeks. So you get what I'm saying? Yeah, absolutely. So that's a great strategy for what you're basically asking. So even though there's other ways to do it, I like to do it that way. That's, that's amazing. Yeah. Yeah, it was just hard to tell because like, you never know, like, you start getting a little fluffy. It's hard to like just keep going with that,

even though, you know, it's like though you want to just cut back down to get the most. No, you're back. If you do a proper bulk where you're maybe 500 calories over maintenance and you start lifting what you haven't been doing, you're probably going to get a little leaner at the same time. One of the reasons I like to go that way too, is because when I'm off the diet or I go on vacation, not only do I put on bad weight,

but I also miss my protein intake. And there's nobody going on too because of his expats. And so what ends up happening is I put on, say, 10 pounds, let's say over a like a crazy vacation trip, but what's even worse is I put on 10 pounds on the scale, but I actually lost also five pounds of muscle.

That happens all the time to people because they over consume on, you know, let's say bad calories and they under consume on nutrient dense calories. And they're not training. And they're not training. So I love to go on a bulk like let's feed the body what it actually wants. Let's send them send a muscle building signal and make sure I'm getting adequate protein. So that real quickly, the body will respond.

And I'll normally put on that five pounds that I lost, that five pounds of muscle comes back on really quick. Just by feeding the body, the protein intake it needs, and stimulating again. And so quickly my metabolism starts to rebound, and I'm already starting to feel better. Even though I'm in a surplus, I already see my body shaping up differently, which is a very positive thing.

And then that sets you up for a better cut than if you were to go right into a cut right now. How far should you push your your bowl before you think like you think just one. It's more about it's more about how it's more about how you feel eating wise and how you feel with that weight on your body, right? So I think Sal's I've heard talk about this before he knows when he gets you know a little over 212 20 his body starts telling him like that's it doesn't matter even if it's good weight Even if he looks real comfortable. Yeah, I feel comfortable there So that's like his sign to come out mine is like about about 230. I get over 230 and it's like, eh, my body wants to,

it's starting to get 315. So. Yeah. You want cheese. Yeah. And then the other variable is eating. Like, another thing reason why I like to come back down when I get started,

is like, it just takes a lot of calories for me to maintain that weight. So if you're like, man, I'm stuffing myself. It's like, I feel uncomfortable. That's a pretty good sign that I'm higher than I need to be. It's time to go the other direction. So it's really dependent on the person. Roger. Roger that. Yeah. Yeah. I wish I would have got this message in a couple days earlier. It's okay, Ralph. Yeah. You're good now. Yeah. Yeah. You're good now.

Absolutely. Absolutely. All right. yeah. All right, Dean. All right, thank you guys so much. You guys are amazing. All right, thanks, Bob. Such good energy. Do you say love you? He did. He did.

He's a very happy, happy, nice guy. We didn't give him anything, but I don't feel like he needed anything. No, he seemed excited. Yeah, I think he just wanted, I mean, that's a good question too. I mean, I feel like we get that all tested. All the time, we get a little topic. We can't wait for that.

Yeah, that's how we know we can just refer to that. I know. Yeah, that's a good one. We covered the basis. Yeah, I mean, the feel like we get that all the time. We get a little topic. We can't wait for that. So we can just refer to that. I know. Yeah, that's a good one. It covered the basis. Yeah, I mean, the bottom line is if you're trying to cut or you're trying to gain the priorities muscle, whether you're trying to maintain it or build it, it's always the priority.

So that's the goal with the workout. I mean, does this not highlight to you like how well that people have been marketed to for so long? Of course. Oh yeah. You know what would happen if we came out with a maps bulk? I know. Or a maps club.

We might have to. And include diet with it or something because I get watch, we're going to get DMs now. Please make that. Yeah. And I get it. I get it by people wanting. They want to have the full, tell me everything I need to do within this program. So you just need like a different design.

Is what you're saying? It's so funny. Like application. say that, they want that, right? And then you tell them that and then they go find somebody else who said something, well, Brett Contraver says this or Lane Norton says this is just like, well, you asked for a very specific answer. I gave it to you, even though I could tell you that it depends and everything is nuanced.

And then you're gonna go back and hold it against me that someone else said something different's like, God, dude, you can't win. Our next caller is Brittany from California. Hi, Brittany. How can we help you? Hello. So, first off, just like everyone else, I want to say how much I appreciate you guys in

this podcast. I came from climbing full time, so going into a normal gym was very intimidating for me. So I just want to say you guys have made me feel a lot more confident going into a pretty intimidating space. Awesome, great. Just want to appreciate that. So onto my question, I've been doing an anterior slash posterior full body split for the last two months.

And just to kind of switch up from my usual five day split of you know hots glutes, push pool, a little bit of cardio in there. And I feel like the majority of women really love their leg days. And I don't coming from climbing background. I love my upper body days. So this split has been a pretty fun switchup from the usual, would just sprinkling in some legs. But something I've been struggling with is just whether or not I'm getting enough recovery

with doing anterior and posterior days back to back. And I do have a low-sidie state cardio day in between that block, but I still just worry if this is even sustainable and if I'm getting enough recovery. So the overarching question is, when does the anterior posterior full body split make sense to implement and how do you ensure that you're getting enough recovery? There's a lot of factors that, by the way, climbing's way scarier than a gym. that by the way, climbing is way scarier than a gym. Yeah.

There's a lot of factors that will contribute to recovery and your body's ability to adapt. So it's hard. It's typically not just the split, right? So what does your workout look like for the week? Let's start there. So let's start with Monday and let's go all the way through the last work out of the week. Yeah. So what Monday, I usually start as an interior, then the next day is the posterior.

Wednesday, low-study, state cardio, Thursday, interior, Friday, posterior, and then Saturday, maybe another low-study, state cardio, then a recovery day on Sunday usually. And how many sets are you doing per body part on that? Probably about four sets for the first three exercises, which are usually compound. So okay, and so so that's so anterior you're looking at quads for example, okay? How many how many sets for quads would you do on that day? probably six to eight total probably so that would be 12 to 16 for the week, right?

Because you're going to double that. Yeah. OK. And then why are you asking about recovery? What are you noticing? Are you noticing that you're feeling like you can't recover well? You're getting a little sore. Yeah.

Well, and especially going from an anterior day the day before and then trying to go hard on, you know my other leg Exercise the next day. It's like man. I feel like I'm really not able to put out what I would want to the next day Sometimes still using some capacity of my legs What led you to want to do a split like that where you split the front to back just for the audience who doesn't know what into your post year means to so what made you do that? Yeah, it was really just a variety for me and not loving the full-on leg days I found myself dreading it just going in and having to annihilate my legs

So I like just kind of sprinkling it in along with upper body So then I was just overall excited to have that day in general Yeah, I think I mean, I think you're going to love maps in a ball. I'd love for you to run maps in a ball. And you're going to get exactly that. You're going to, and you're, you're only really doing, you know, one main exercise for your legs every day. It's going to be like a big compound lift like the either squad or three full body workouts a week with trigger sessions on the days in between. But you know, okay, so there's a couple ways you do this. I think Adam, I'm sorry.

I'm absent of bulk would be great for you. If you're feeling like you're over trained and starting to get burned out, you're probably are where you probably are going too hard too often. There's a now with the current split you have, there's a couple ways you can do it. You could lower the volume, you could lower the intensity, you could alternate either. So it could be something like Monday, hard, Tuesday, easy, then you go back to Thursday, easy, Friday, hard. So each, so the anterior day, once a week is hard

and once a week is easy, and the posterior day workout during the week since there's two of each, one of them is hard, is one of, one of them is easy. And you wanna pair hard and easy, hard and easy. Does that make sense? Yeah, it does. Okay. So that's one way to play around with what you're currently doing.

Okay. Now, that's without me knowing all the details, I know it would take a long time for me to go through and work out and look at everything. But that's without me knowing any other details. I bet you if we send you maps at a ball, and you just follow that, it'll blow your mind. I think if you do that, you're going to be like, okay, this is a total game changer. So if we send

that to you, will you follow it? Oh, absolutely. I've been thinking about it forever. So, I'm done deal. Yeah. Let me send that to you. Do the advanced version, which is three days, three full body workouts. Do the trigger sessions in between and you'll be set. We could patch whatever you're doing together, but I think this will like totally set you straight. Totally. Yeah, sometimes too, even though we didn't address this, sometimes recovery too has to do with what you're doing nutritionally,

like, or sleep. Yeah, of course, right? So I don't know if you're in a calorie deficit right now. Are you good about hitting your protein intake? What does that kind of look like? Yeah, I definitely shoot for, I think like a gram of protein for a pound of body weight. Like that's definitely a big focus,

but I have been kind of in a deficit through the summer. So. You're more likely to over train when you're in a deficit, although a surplus won't cure every hard workout. That's right. So it does make a difference, but the workout makes a big difference also. It must be interesting for you, because I've trained climbers before.

Oh really? Yes, I have. And to be successful at, you know, boldering or climbing, you essentially need to have successful at you know, boldering or climbing, you essentially need to have very mobile small legs and very strong, you know, hands upper body back in order to perform really well. How long did you climb the weight ratio? It was probably about eight to nine years. Wow. Yeah. I bet you got really strong hands from doing that.

Yeah, yeah, I did. And that's in my back and my upper body. I think that's also why I'm just partial to it because it's something that, you know, I've been strong at for a long time. And so, yeah, it definitely makes a lot sense why I struggle with my leg days. Okay, so, but I also think there's massive potential

because of that. That's what's got most women actually struggle with upper body strength. And since you've done such a good job of building that, I think legs will respond and grow and develop. So if you modify a map, set a ball at all, what I would do is take some volume from the upper body exercises and throw it to the lower body stuff. So literally if it says, you know, three sets of rows, three sets of bench press, three sets of overhead press, you could do two sets of each,

take that extra set of each exercise and throw it on your squats or your dead lifts or, you know, your lower body exercises. That way, if you're looking to balance things out, because like I said, I've trained climbers, and after years of climbing, you do develop a body that looks like you climb, which is small lower body, you know, muscular upper body. So that's that would be one way to modify, but even if you followed it as laid out, I think it'll blow. I mean, honestly, my recommendation would be follow it as it is for most people. It's like,

follow it exactly how we laid it out because I think you're going to learn a lot and get a lot just from that. And then when we come back around and do it again, I would make modifications. Based off of what you said to me, you're like, man, I really wish my legs would come up even more than I would go exactly what Charles said. But you'll see some real good strength gains in your lower body from that program. Awesome.

Okay, so yeah, I will definitely do that. I have one little question about that. So when would you recommend for someone to do a split like this? You know, here's the interesting thing about splits, okay? Here's when they start to make sense. When, okay, full body three days a week, generally is best for most people, period, and the story's like 85% of people will do best on that.

When it becomes advantageous to break the body up even more, is when those full body workouts get really long. So, you know, if you're, if you've got like really good recovery, you're doing a sprint in terms of adding volume to your workouts and now you're doing the whole body, but you're doing like nine sets per body part. I mean, you're in the gym for now in 45 minutes. Then it starts to make sense to kind of break things up. So, this way you see bodybuilders train that way, you know, typically. Yeah, it's a bodybuilder type of training. Yeah. And it's not that it builds more muscle. It's just that they're they train with such high volume.

And they're also extremely committed to never missing. And what we have found from training clients in ourselves is, you know, vacation comes around the corner. Oh, I got sick last week. There's less flexibility. So when you miss a day in a split, it really, the whole body part, it fuck comes around the corner. Oh, I got sick last week. It's less flexibility. So when you miss a day in a split, it really, the whole body part, it fucks up the routine. It's like, oh man, what do I do? Do I pick up where I left off or do I start over again?

And so, and what ends up happening most often, they're not people tend to skip the things they don't want to do. And they just do more of what they like to do, which is not necessarily what they need to do. And so when you run a full body routine, you can miss, you can miss two of the days in the week and you still are hitting the body evenly. And so you'll see this nice balance in that person's physique. And so I think

that's part of the reason why people are so successful on a full body comparison to it. Let's split it over to it with your legs, especially if that's something you don't train all that often. I know for me, I had to transition from split to full body was great because now I have a tendency to get in and crush the workout and I did too much and to the point where it affected my next workout. So to spread it out a little more evenly like that really helped.

Yeah. Okay. Awesome. Cool. Thank you guys. We're sending that over to you, okay, awesome, cool. Thank you guys. I said, we're sending that over to you, Brittany. Thanks, Brittany. Oh, thank you. All right, you got it. I trained one dude who was a raw,

I trained a young lady too, who was raw climbing. I trained a few people. I'll never forget, I shook his hand. Yeah, I know. And I, right when I shook his hand, I said, do you climb, you rock climb? He's like, how'd you know?

I mean, because he had like thing refill. Yeah Yeah, it wasn't just it wasn't his forearms although those were muscular. It was his fingers Just like that's like thing your finger to you can feel the whole The big green fields hands feel like you're shaking a shaking a six foot eight three hundred pound dudes hands Yeah, that's what his hands feel like but he is on of what a what a hundred was he way hundred eight pounds 180 pounds the best But he's how his fingers his hands are all the big old sausages and the callus stuff. And yeah, no, totally. Yeah, but, you, but I mean, but to be a good climber, it's like it's all upper body. So yeah, lower body.

Celebrity. Great, great advantage though for a female client, because that tends to be one of the more difficult upper body strength is really hard for me to develop. They will develop, and this is a fact, women develop lower body muscles better than they do upper body muscles. There's a disparity between men and women on the whole body, but the lower body is the smaller disparity.

Oh, I don't know if you guys remember this. I know I've had lots of female clients that could outperform lower body than my male clients. I mean, there's not a lot of female clients that could outperform lower body than my male clients. I mean, there's not a lot of clients that I trained that were the men that would crush some of what my female clients could do on the leg press and squatting and so on and so on.

So as a female, you can really develop the legs. And so the fact that that's her weak area also means lots of opportunity for building muscle. Yeah, good point. Look, if you like my pump, head over to Mind Pump Free.com and check out some of our fitness and health guides. They're free, they cost nothing. Check them out.

You can also find all of us on Instagram, Justin is at Mind Pump, Justin. I'm at Mind Pump, the Stefano, and Adam is at Mind Pump at them. 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 MindPumpMedia.com.

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