Mind Pump: Raw Fitness Truth - 2315: Five Signs You’re Doing the Wrong Workout

Episode Date: April 15, 2024

Even ‘good’ workouts can be bad if used by the wrong person. (1:22) Defining a ‘good’ workout. (3:00) Five Signs You’re Doing the Wrong Workout. #1 - You aren’t getting stronger or progressing in PERFORMANCE. (7:45) #2 - You feel worse after the workout and/or generally. (11:35) #3 - Joint pain. (17:01) #4 - Overemphasis on intensity. (23:38) #5 - Poor sleep. (28:21) Related Links/Products Mentioned 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. ** April Promotion: MAPS Anywhere | MAPS HIIT 50% off! ** Code APRIL50 at checkout ** Mind Pump #1297: 3 Ways To Know If Your Workout Is Not Right For You Mind Pump #1095: How To Break Through A Plateau Mind Pump #2255: The Smart Way To Improve Speed, Power, & Performance With Brian Kula Mind Pump #2312: Five Steps To Bounce Back From Overtraining Peptide Therapy – Guide to Unlocking Your Body’s Potential Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Brian Kula (@kulasportsperformance) Instagram Joe DeFranco (@defrancosgym) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Right today's episode, we talk about the five signs that you're doing the wrong workout. Now this episode is brought to you by one of our sponsors Interes Skincare. So these are peptide based products that regrow hair so you can put it on your scalp, regrow hair or you can put some other peptide products on your face to make your skin look younger. This is cutting-edge science.

This is no joke. Check them out, get 10% off. Go to off go to interaskincare.com that's e n t e r a skin care.com forward slash m p m and then use the code m p m for 10% off your order or 10% off your first month of a subscription also this month's sale maps anywhere and maps hit are both 50% off you can find them both at mapsfitnessproducts.com but you have to use the code April 50 for the discount. All right, here comes the show. If you follow the right workout, you'll get incredible progress, great results, especially when you combine it with good diet and lifestyle.

Unfortunately, if you follow a bad workout, it can be equally as negative. In today's episode, we're gonna talk about the five signs you're doing the wrong workout. Yeah, you know, before we get into, I guess, the signs, generally speaking, there are good and bad workouts, meaning there's some workouts that's bad for everybody. Bad workout programming, these wrong exercises,

it's just terrible. And generally speaking, there are things that should be found in good workouts. But the reason why I'm making this point is even good workouts can be bad if they're used by the wrong person. In other words, the workout has to be good, but it also has to be appropriate for the person using it.

Otherwise, it's like a bad workout. Well, I'll add to that too. Sometimes too, a bad workout still can be effective too, even though it's not optimal or ideal. Which is misleading, right? Right. In the short term, for sure. Yeah, there's also that. I mean, if somebody, this is one of the, I think,

the greatest challenges of getting people to understand this is if you were eating terrible, not exercising, and then you go do almost anything physical where you're moving the body, regardless if it's ideal for you or not, and you reduce calories or cut out all this bad shit in your life, like you're gonna see positive change in the right direction. So convincing somebody or explaining to somebody

that this may not be the best choice for you or ideal for you, sometimes it's difficult, especially when they're in the middle of those results. Like you have to, I can catch that person after they've come back and they've been like, okay. Yeah, they've plateaued or they've injured themselves and, or they're just, they're metabolically just destroyed. Like if something bad has happened, then it's like, okay, my eyes are open now, but finding them in the, in the middle of that is tough sometimes. That's a good point.

Um, so we should define like, you know, good workouts, I guess. Good workouts. First off, there's not gonna be any good workout, no matter how good it is, that's always gonna be good for you. So that's number one. So as the context of your life changes, as lifestyle factors change, which they will,

even if everything stays the same, you still age. So that changes. As your life changes, a workout that might be right for you now may no longer be right for you. So good workouts are ones that, that fit you, fit your lifestyle and are appropriate for you. So you feel good on them. You get good progress, that kind of stuff.

Um, and again, the wrong application or the wrong workout for you, even if it's good for someone else, cause this is another challenge, like you could have a friend who's following the workout, getting phenomenal results and be like, well, it is a good workout. My friend does it and they get good results. Let me just apply it to myself. If it's wrong for you, then it's bad across the board. Right.

You know, bottom line. So good workouts always have good workout exercise programming, meaning good workouts understand sequences of exercises, sets, and reps, and how they work and play with each other. They understand, you know, micro cycles, mezzo cycles, they understand phasing, you know, periodization is, would be another term for that. So good workouts, understand good workout programming.

Programming is just how you put things together and lay it out, right? Bad workouts. It's just, they just slap a bunch of exercises together and you're just moving. Good workouts tend to use good exercises for the goal. Generally speaking, good exercises tend to be the ones you hear about a lot, squats and deadlifts and rows and presses, what they would call the kind of basic compound lifts.

Although if you're following a correctional exercise workout, you'll see a lot of other types of exercises, but they use good exercises is the point. Uh, there's always a, uh, a focus on good form and technique right away. If you're following a workout program that places other things ahead of technique, like intensity or speed or reps right away, you know, that's a red flag. This is not a good workout. And they always, they, they good workouts understand proper progressive overload. They

understand how to take you from here to there and get you to progress. Well, until your earlier point though too, I think there is a responsibility on the person embarking on this fitness journey of finding the right appropriate workout. You have to take real inventory and accountability for the amount of stress that you have going on in your life, the kind of schedule you have, the amount of sleep you're getting, the type of routine, like nutrition that you're consuming, to be able to find the right dose.

And this is something I don't think a lot of people even realize. That's a huge part of it in terms of being able to match you with that right good workout. So you could say all these things in terms of what a great workout consists of, but I think that's a huge part of it in terms of being able to match you with that right good workout. So you could say all these things in terms of what a great workout consists of, but again, you could apply it to the wrong person when you're not taking that sort of accountability. I would go as far to say that it's minimally dozed. I think that like you say all the time,

Sal, that it's not what your body can handle. It's what's optimal for it. And I think we misunderstand that all the time. I think people look at a workout program and they think, or a workout period, and they think that when they leave it, they should feel exhausted and beat up and just like walk out of the gym, just feeling like I crushed it. And it's not true at all. Like a proper workout should be minimally dosed. I should feel the, I should get enough of a workout that I send a signal for my

body to adapt and change and respond to that and walk out feeling good. If I come walking out where I feel destroyed and I'm doing what, just what my body can handle, it is not what's optimal. To use another example, it's like medicine, right? Like your, your doctor gives you a prescription and the dose is the dose that helps you with the symptoms you're handling. If you go beyond that dose and you tell the doctor, hey, give me the most my body can handle.

Like what's the most of this drug I could take and not die, right? That would be above and beyond what's optimal. And obviously what'll happen is you'll get terrible side effects and you'll go, you're not going to move faster in the right direction. You actually move slower in the right direction. So doing what you can tolerate is way over here. Doing what's optimal is way over here. So what you can tolerate is not optimal.

You've gone above and beyond what's optimal. And now you're just hammering your body and asking for more recovery, more reserves, and less of a focus on adaptation because now the focus is on healing and recovering. And so what ends up happening with that is you just, you get sore and you beat yourself up and then you start to feel better and you go beat yourself up again. You never progress. This is when people get confused, right?

Because they're like, my God, I'm working out so hard. Why am I not progressing the way I should? It's because you're doing what you can tolerate, not what is optimal. So the first point or flag or sign that you're following the wrong workout is you're just not progressing or getting stronger performance-wise. Notice I said performance-wise.

If I say you aren't progressing and people see weight on the scale go down or up, they may think that they're progressing. Okay, newsflash. If your goal is to lose weight and you lose weight on the scale go down or up, they may think that they're progressing. Okay. Newsflash. If your goal is to lose weight and you lose weight on the scale, you could also be going backwards because you could be losing muscle, you could be over training. You could be underfeeding yourself beyond what your body would consider optimal. So the scale isn't what I'm looking at when I'm looking at the workout.

Now the scale, you know, diet and stuff like that in combination with the workout starts to move when everything's right. But when it comes to just judging the workout, what you should see is progress in your performance. Am I stronger? Can I do more reps? Do I have more stamina, more endurance, more mobility? If you're not progressing in any of those things, especially if it's like the

first three or four years of your, of your workout, you know, you know, journey, it's not a good workout. You have to see progress. Wouldn't you say that this is probably the first sign? Like we normally see this before you see the other signs. Yeah, where they just stop progressing. Yeah, because I think that most people will stick to the same weight or not see progress with their body

and continue to do that until the other signs start to kick in, right? I think that this, one of the first signs, and a good trainer, I mean, if we've done our job really well, when we're, when we're training somebody is to foresee where these, cause plateaus are natural and normal. It's part of, that's part of the process is for us to have these, it's not like this perfect linear, like, oh, we're just better, better, better, better, better every single week. So if we do our job really well, we know the common pitfalls and things that cause people to hit these plateaus

and are constantly trying to stay one step ahead of that. So if you've been in a plateau and you've been in a plateau for weeks or months at a time, that's not a good sign. No, and I'm glad you said it because one of the biggest travesties of the health and fitness space is we've divorced performance from aesthetics.

In other words, somebody will see that their weight isn't going up on the bar or the dumbbells or they're not doing more reps or they don't have more stamina or they don't improve in mobility. But if they see the scale moving in a direction they like, then they think they're progressing because that's what progress is defined as.

No, if you are not improving in performance, something's wrong with your workout. Now of course there's caveats here, right? If you've been working out for a very long time, you're not going to see progress in your performance all the time, right? If that were the case then you know by this point I'd be able to you know bench press a car. That's not the case. But in the first few years especially, relatively consistently, like you said Adam, it's not linear, right? But relatively consistently, consistently on a monthly basis, you should be able to see that you're improving, that you're getting stronger,

that your fitness is improving. That is a sign that you're moving in the right direction. If you've plateaued or worse go backwards, which is oftentimes what people will do is they'll go to the gym and beat themselves up too much and slowly get weaker and reduce stamina and can't figure out what's going on. That is like one of the biggest red flags that the workout is wrong. As a trainer, this is how, unless I was training someone super advanced for, for years and years and years, it would've been trained for a long time.

When I would have a client in that first three year period, like that was the first sign we got to change the workout. Like I'm seeing your plateau and you blend plateauing for a while. I know I need to change the workout because it's not working for you anymore. Well strength really is the only indication that all Factors all systems are working and operating Effectively and efficiently like you're doing all the right things You can't really increase strength when you know, there's a massive deficit in sleep or it's really hard to it's possible with newbie games Who like you know what I'm saying,

like I made the point. The first month or something. Yeah, but consistently, your point is right. It's really, really difficult to see strength gains and then not have everything lined up. That's why we lean on that. Totally. The next point, and you said this earlier, Adam,

is you feel worse after your workout than you did before your workout, or you just feel worse generally. So this is like, yeah, I've been following this workout for three months, but my knee hurts a lot and my back is bothering me. Uh, my God, I'm exhausted. I have to go to bed early. I have no energy.

I need more coffee, uh, to keep myself up. Like this is, or, or even more, if you, before you get to that point, you go into your workout and after you're done, you have no energy to do anything else. Like if you finish it, if you're in a competition, that's different. If you're in an actual competition where you're pushing yourself, you're going to feel worse afterwards. You go do a marathon or you go do some hardcore jujitsu competition or something like that. That's different. But your workouts, after your workout, your normal workouts, you should feel energized and better than you did going into them.

If you feel worse, then it was inappropriate, it was wrong. And if you feel generally worse, not just the mirror or the scale, again, but joints and how you feel and the beat and all that stuff, then the workout might be wrong, it usually is. This is an important one to hammer home on and maybe that's just because I'm biased because I feel like I struggled with this

for a very long time. So much that I still have to remind myself of this. I had this habit of feeling like I really need to feel like I got after it in a workout in order to feel like I had a good workout. And it's taken me a really long time to find that balance if that's not true at all. In fact, if I did a really good job, I have a nice workout. I walk out of the gym or walk out of the lift and go, ooh, I feel really good. I could have done more.

Yeah. And I just, that's, it's taking time to make that connection. And it's still taking time to still not revert back to those behaviors of pushing to where you're at exhaustion or failure or feeling like you need to crush it or out of breath in a workout. And I think that a lot of people still tend to gravitate to this way. And I think it's misleading because it does give that,

that cortisol dump and that adrenaline rush. And you feel like you have a sense of accomplishment because you overcame this really hard workout. And it's tough to convince someone that, that, Oh, that wasn't a successful workout that you over did that. We would have been far better off maybe doing 50% of that and you would have seen as much if not more results. Yeah. Well, we've been such this weird, um, trap, like, especially coaches in the athletic world where they're trying to simulate, uh,

somewhat of like the competition gameplay. And so it's like, what you can endure, uh, is, is really what we need to mimic. And you know, what's nice is that there's, there's coaches out there, uh, like Brian Kula and sorts and DeFrancos and everybody else that are really paying attention more to the stress management and finding they could squeeze so much performance potential out of athletes when the dose is just right. And when they're performing without as much fatigue, if any. And this is totally a paradigm shifting thing that

athletes can become even greater if they walk out of these workouts where they're energized and they're coming back with this kind of refreshment.. Now do you think that's been perpetuated because in the athletic world there is some benefit mentally for pushing beyond? Yeah, because it's a discipline. Right, and so because of that I think this has carried on for so long in the athletic world and then I think that's also what is bleated over into the general population. Because we idolize our… That's right. You see these awesome athletes who look amazing, do these amazing feats on

the court or in the field or whatever, and you go, oh my God, I want to look like that. I want to move like that. Oh, that's how he trains. Oh, I should train this way. And for that person, it's even further from the truth. The athlete at least is getting some sort of mindset benefit from that because they actually got to go out and overcome and perform these moments of feeling exhausted and still keep pushing. Where the average person who's a weakened warrior or doesn't even play any sports that's training that way,

it couldn't be the more terrible for that person. Yeah, but well now, I mean, especially now in sports, coaches get it, or starting to get it, and you're seeing better and better performance slowly as a result. I mean, look, in extreme, coaches get it, are starting to get it, and you're seeing better and better performance. Slowly. Slowly as a result. I mean, look, in extreme cases, if you look at like high level operative training, like Navy SEAL training,

they're not training them to get them in shape. Like Navy SEAL training is not like, we're gonna get these guys in shape. Navy SEAL training is let's weed out the people who are. Aren't mentally tough. Mentally tough. How can we stay calm under extreme stress? Trust me, at the end of their training,

at the end of the test, they're not more fit than they were going in. If anything, they're less fit, less able. They just endure, right? So you don't wanna feel that way with your workouts. I remember, for me, I remember, I used to say this, I'm going to war. So I used to talk about my workouts.

Oh, I'm going to war with this. I remember one of the first times I saw significant gains aside from those early days When you're getting those newbie gains and figuring these out I remember you know of long plateau and I remember someone telling me like don't train to failure on your reps Like stop like two reps short of failure watch what happens. You remember the first time I did it I got stronger week over week. I don't remember how many weeks in a row and it was like a light bulb like, okay Where else am I doing this and luckily as a trainer, I was better with my clients and with myself. So I was, I, I even, I tested it simply because I saw that it was true for my clients.

I never trained clients like I train myself, because at least I saw my clients, this isn't working. We've got to scale back for some reason and apply it to myself until much later. All right. The third sign that you're doing the wrong workout is just joint pain. Like you, like some muscle pain is normal, a little bit of soreness is normal. That'll happen with a workout.

Too much soreness, not a good thing. Joint pain should not happen. So what that means is either you're doing the, you're, you're doing the wrong workout for your body, so you can even do a good workout or one that's written properly. But if you can't perform the exercise with good mobility control and stability, and you start to notice joint pain, it's the wrong workout for you. Even if it has the best exercises, even if the best coach put it together, if you start to develop joint pain, you got to figure that out.

Don't just push yourself through. Or even sometimes you're sort of overriding and you're working out with momentum because the intensity demand is so high. But you're at that point, you're resting on the joint, you know, in certain positions and you're not muscularly stabilizing properly. And so you're not taking that extra bit of emphasis on staying tight and being focused. You're kind of just getting through the workout. I'm glad you went that direction with this point because the first thing that came to mind when you had written this down was, I actually see this a lot of times from a good program,

just a good program done poorly or done too long. So like this is something that still happens to me in my career today, right? I like to think that every program or every workout I do is pretty expertly programmed. I like to think that at least, right? But there's times where I find myself like, oh shit, here's where good programming in the sense of, you know, order, order of operation, exercise,

selection, amount of sets and reps, all that is perfect, but I've been staying in this phase of training or this plane of motion for too long of a period of time. And now this expertly programmed program that I've been following is no longer ideal for my body. That's really tough. This is most common in my opinion in the person that gravitates towards the powerlifting community in that way because they want to train those big, they know the big lifts are some of the best movements, the best bang for your buck, the best results in all aspects.

But then they fail to focus on things like range of motion, like training in multiple planes, stuff like that that are so important or just moving away from those exercises that you've been doing so consistently pushing PRs. And that is, to me, this is where the joints really start talking. Yeah.

What happens in that case, that's a great point, Adam, is that you can move in a particular plane of motion with an exercise and you get really strong in it and you just stay in it for so long that the muscles and your body's ability to stabilize you in that position or that if you move a half a degree outside of perfect form, which is going to happen sometimes, your body can't deal with it because you've gotten so strong in this one kind of movement that you move just a little bit, boom. You've slightest rotation, the slightest lateral stability component there just

completely obliterates you. You built the fastest drag car out there and now you want to go perform on a race course, right, where you have to take turns and up. Or you just didn't reinforce the body and you hit the gas and it twists the whole frame into pieces because of the torque. Like you can totally do this. I do this all the time. I've had to back out of exercises

and work on stabilizing and lateral movements and rotation because I'll see that my 400 pound or whatever lift that I'm doing, yeah, I could do the lift, but my body's talking to me. So there are other things I need to train before I continue to push in this direction. This is when the right workout becomes the wrong one. This is also why the order of the programs that we designed, why performance was the

second program to follow up maps on a ball. If somebody was following maps on a ball and seeing tremendous results, they asked us, can I run it again? We almost certainly say, yeah, go ahead and run it again. But sooner or later, those joints are going to start to talk to you and that you need to address the mobility stuff, the different planes of movement.

And that's why that has to be there. Because sooner or later, I don't care how effective that incredible program is for you, you're going to need to address some of those things. And so it's so important that for the person who is following good programming or seeing great results and their joints are starting to talk to them that this is typically what the sign is is that you've been focused so heavily in one plane of motion that your body is starting to let you know and

that the idea is to hear or pay attention to that make an effort to move in the other direction do something that your body needs don't think of it as oh I'm gonna take this massive step back or now I'm going to train this way. I'm going to lose. It's a step forward. Yes. Because what will eventually happen is that that signal will get so loud, an injury normally happens. The first time I saw this, I was a young kid, I think I was 19 or 20, and I was trying to get my bench. I don't remember what the number was. I was trying to hit some big number.

And I remember my shoulder kept hurting and I just couldn't figure out what was going on. I perfect my technique and I learned from power lifters how to do it right, but it just kept. And I remember I saw an ad in a magazine for something called a shoulder horn. It's a really rudimentary, you know, rotator cuff, external rotation, right? And it said on the ad, very effective ad, add 10 pounds to your bench in a week or something like that. So of course I'm a kid, I'm like done, I bought it. And I remember I did a few reps, I had like to your bench in a week or something like that. So of course, I'm a kid, I'm like done, I bought it. And I remember I did a few reps,

I had like five pound dumbbells and I could feel like, oh that's where my shoulder hurts. And then I went bench press and I did add 10 pounds to my lift in like a week. That was the first time I was like, okay. Now you have to explain that to the audience why one, that ad was brilliant, because they know there's tons of people out there like you

that just bench presses, bench presses, and does no sort of movements to stabilize that joint at all. And having any sort of instability in a floating joint like that when you go to do a heavy moving horizontal press is going to limit your strength. And so they knew, okay, we use teach these people this little dumb exercise. That's going to give them some sort of stability in that joint. Then they're going to see this increase and it was effective and they probably sold a ton of those because of that. Yeah.

So, I mean, when you're moving in a particular plane, like there's that movement that you're looking for. And in the case of a bench press, I'm trying to press away from my chest, but there are muscles that are preventing my upper arm from twisting, from rotating. It helped to prevent my shoulder blade from doing funny things from hiking or going down or whatever. All those muscles have to have enough strength to support the power that I could generate moving forward. And what happens is you get away with it for so long until the strength

that you've generated or that you've built moving in one direction is now overcome your body's ability to stabilize. And that's when you start to get those nagging joint pain and injuries. It's like, what's going on? Why does my knee hurt? Why is my back always hurting? I'm doing the right exercises and it's like, your programming is wrong.

The workout is wrong for your body, even though it might've been the right workout for a long time. This now, not the right workout. Next is, this one's one of my favorites is an overemphasis on intensity. If you're following a workout and the goal of the workout is to beat you up, make you sweat, give you the hardest workout of your life. You'll see that.

It's like this. Burn tons of calories of any workout emphasizes how many calories you're burning or whatever and how hard it is. Uh, and the names of these workouts often will say, you know, something like that in there. Then you know that this workout is not effective. Intensity is a factor. Okay.

It's a factor it's that you can use and manipulate to give yourself better results. But it's not the factor. It's not the only factor. It's not a button that you can keep hitting. And if used inappropriately, almost nothing will get your body to stop its progress faster than misapplying intensity or overapplying intensity. In fact, overapplying intensity, I would say, is one of the number one reasons why people don't get good results with their workout. It's a tool and it's like nitrous and that's why...

You're using it sparingly. The reason why it gets overly used is because it can be very effective when applied correctly, but because it's like one of those things that you do hit a button, you can do, you see an instant response of, oh wow, I just got stronger, oh wow, look at that. What ends up happening is people are constantly slapping that button and then you're just, just like you would to a motor if you had nitrous

and you constantly were hitting the nitrous button every time you took off from a stop sign. That engine ain't lasted but a couple weeks and you're gonna be done with that or you're gonna have to repair and replace a bunch of parts on there. The same thing goes with intensity in your workout. It's like, yes, it is a tool. It can be effective, but boy, it's one of those things that you want to use it very judiciously

and you can actually see incredible results and never really push this to its limits. That's the part that I think is so important that I didn't always fully grasp because I read all the same studies that talk about intensity and failure training and things like that and the benefits of it. And so I adopted so much of that, that became all of my workout. Every time I did any exercise, I always ended on going to failure. Well, I think there's this big misconception that people have about like how you actually grow muscle, you know, in, in recovery in general,

like people are just confused by the fact that you actually need recovery for all these things to happen that you want, right? And it's yes, the exercise of vital components of that, but that's just the stimulus. That's what's, you know, you're teaching your body, okay, there's demand here and this is the environment I'm in, but now I need to build.

And the building process is all within the recovery process. Yeah. Well, I mean, you know, to take it a step further, recovery, we could break that down into two main things, which is healing and adaptation. And oftentimes both kind of happen simultaneously, but healing is not the same thing as adaptation. Healing is just recovering or healing from the damage.

Adaptation is above and beyond that recovery. It's above and beyond healing. So it's like, if I scrape my skin and I rub off that top layer, healing would be replacing the top layer. Adaptation would be adding another layer in the pursuit. Protective layer. The protective layer in pursuit of developing a callus. So if you damage muscle, let's say with the workout, you have to heal from that.

That means getting back to baseline. The adaptation then is above and beyond that. That's when I get stronger. If you overemphasize or over apply intensity, and again, this is very individual because what's too much intensity for one person could be the right amount for another person, it could be too little for another person.

And you would be surprised at how little intensity you need to move your body forward. It's basically more than you used to, essentially. And you would be surprised how great of a variance that is from each individual and at what time in your life. Yeah and what's happening. I mean you know if your sleep is off. This one is a moving target because even... It's never the same. It isn't. It's never the same and it's always changing and there's so many other variables that play a role in it. Like

you may be the type of person who could handle all this intensity. You're like, yeah, that is me. But I'll tell you right now, if you're, if you're under-caloried and you haven't rested very well for two days, you're no longer that person that workout. I don't give a shit. If you, you were last week, you aren't now because the two days that you had of poor, poor sleep and not enough nutrition, like you're no longer on that. And learning to understand that this is a moving target

that you're always trying to get it as close to optimal as possible is so important because if you think you can apply the same intensity every single week, every single year of your life, like you're heading the wrong way. My goal with my clients towards the back half of my career when I started getting really good as a trainer was I would want to see them smiling,

happy, feeling good when they left the workout. That's how I knew the intensity was right. If I hit a workout where I'm looking at my client and I'm like, Oh man, we're only 40 minutes into this. They look like they're dying. Oops. We went way too hard crawling and puking. Yeah, no, we went too hard. This was, this was a too much of a, of an overemphasis on intensity. All right, the last one, and this is a big one because this one kind of connected to the second point where we said you kind of generally feel worse, but this one gets affected almost immediately. If you do the wrong workout, your sleep will get worse typically. So there's a

bigger picture here, which is if you follow the right workout, most things in your life should improve. Your attitude should feel better, energy should get better, libido should get better, and sleep should get better. If your workout is not so good, you'll start to notice other things in your life get worse. The first thing that tends to get worse is sleep. If you're one of those people that's like, man, I had a hard workout, and then it's like, how did you sleep that night? Well, I was exhausted, but restless. I had terrible sleep. I'm not sleeping good. That's a sign that the workout is probably too much for your body. It's probably the wrong workout. Your sleep should improve pretty quickly or stay the same, but definitely usually improve if you're following the right workout.

It's also so important to what we were just talking about with the intensity because they go hand in hand. You have to learn to be able to ebb and flow with the amount of sleep and the quality of sleep that you're getting with the amount of intensity and I just don't think that we put enough emphasis on in fact I would make the argument that most people that think that they need to train really really hard If they put that effort that they put towards the intensity in their workout towards Getting great night's sleep. They would see more results more adaptation more growth more change in their body by putting that sort of effort more results, more adaptation, more growth, more change in their body by putting that sort of effort into their sleep and not even worrying about how hard they're training inside the gym.

That's how crazy backwards I feel like we have it as a society. I would a hundred percent agree with that. Look, if you like the show, we have a guide for you that can teach you about peptides, peptides, new science, GLP-1, agonists are big category of peptides, but there's lots of peptides out there. Ones that help you speed up recovery, ones that improve or boost growth hormone, help you sleep better, et cetera, et cetera. Check out our free peptide guide at mpumpfree.com.

So it's a peptide guide, mindpumpfree.com. You can also find all of us on social media. Justin is on Instagram at mindpumpjustin. Adam is on Instagram at mindpumpadam. And you can find me at mindpumpmedia on Instagram. Thank youump Justin. Adam is on Instagram at Mindpump Adam, and you can find me at Mindpump Media on Instagram. Thank you for listening to Mindpump. If your goal is to build and shape your body, dramatically improve your health and energy,

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