Mind Pump: Raw Fitness Truth - 2358: The Importance of Rest Periods for Building Muscle, Functional Fitness Vs. Traditional Lifting, the Best Way to Start Strength Training as a Teen & More

Episode Date: June 14, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Hurry is the enemy of peace, joy, and growth. (1:46) What’s going on in Mexico? (14:41) The stress before election years. (16:31) COVID vaccines could be partly to blame for the rise in excess deaths since the pandemic. (19:44) Fauci is getting grilled! (24:13) Joy Mode for women? (25:53) When you know you’re getting too big. (28:47) The importance of correctional exercise knowledge for trainers and coaches. (37:10) The beauty of Sicily, old-man strength, and winning the genetic lottery. (40:33) Shout out to The Ruthless Elimination of Hurry: How to Stay Emotionally Healthy and Spiritually Alive in the Chaos of the Modern World book. (53:26) #Quah question #1 - Any suggestions to help build muscle more efficiently if I don't have time to rest at least 2-3 minutes between sets and can’t go more than 3 days a week to the gym? Can I still build muscle by resting 1 minute to a minute and a half between sets? (54:31) #Quah question #2 - Is it possible to do too much walking & it could cause metabolic harm? (58:08) #Quah question #3 - What is your recommendation for a 13-year-old boy who would like to start strength training? I have been lifting for years and have several of your programs, but I want to make sure what he does is age-appropriate and that he begins this journey the right way. (1:00:05) #Quah question #4 - I’ve just come across the term “functional fitness.” Have you all heard of this? What are the differences and benefits between traditional lifting and functional fitness? (1:04:07) Related Links/Products Mentioned Visit Joy Mode for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order** Visit NASM for an exclusive offer for Mind Pump listeners! ** For the month of June, get 50% off Corrective Exercise Specialization (CES) self-study. ** June Promotion: MAPS 15 Minutes | Bikini Bundle | Shredded Summer Bundle 50% off! ** Code JUNE50 at checkout ** Mind Pump #1165: Bishop Robert Barron On Physical Fitness, Satan, Evolution, Psychedelics & Much More The Ruthless Elimination of Hurry: How to Stay Emotionally Healthy and Spiritually Alive in the Chaos of the Modern World Why Are So Many Mexican Election Candidates Getting Killed? COVID vaccines may have helped fuel rise in excess deaths since pandemic: study The Real Anthony Fauci: Bill Gates, Big Pharma, and the Global War on Democracy and Public Health Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 15% off ** Mind Pump #2277: The Five Best Sports For Kids Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bishop Robert Barron (@bishopbarron)  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. In today's episode, we answered listeners' questions, but this was after an intro portion. It's 55 minutes long today. That's where we talk about current events, fitness, our lives, family stuff, and much more. If you want to skip around your favorite parts, by the way, you can check the show notes for timestamps.

That's where you'll be able to do it. Also, if you want to ask us a question that we can pick from in an episode like this one, go to Instagram, at Mind Pump Media. That's where you can ask it. By the way, this episode is brought to you by some sponsors. The first one is Joy Mode. This is a pre-sex or pre-workout supplement that is designed to boost blood flow so you can either get better pumps upstairs or better pumps downstairs.

Anyway, go check them out, get yourself a discount. Go to usejoymode.com forward slash mind pump, use the code mind pump, get 20% off your first order. This episode is also brought to you by NASM. Now this is the world's premier certification, national certification for personal trainers. And right now you can get my favorite certification ever. This is the best one I ever got in my entire life.

Their corrective exercise specialist certification, 50% off. They're offering you for 50% off. If you're interested, to nasmt.com. Also this month's sale, MAPS 15 half off. The Bikini Bundle of Workout Programs half off. And the Shredded Summer Bundle of Programs also half off. If you're interested go to MAPSfitnessProducts.com and then use the code June 50 for the discount. Alright here comes the show. Hurry is the enemy of peace.

It's the enemy of joy. It's the enemy of growth. Being distracted prevents you from growing. It prevents you from becoming a better person. This is true even in your workouts. How many of you go on your phone in between sets, distract yourselves while you're trying to work out. Did you know that studies show that if you focus and think about the muscle that you're

training, you actually activate more muscle fibers. Being present is very important for the joy of life, but it's also important for results. So stop distracting yourself. Create time where you have no distractions so you can contemplate things. It makes a big difference. Look at you. We were just talking about this, weren't we? About being busy and just our overall attitude sometimes like in how we treat, let's say family

members or coworkers or whatever. And you're just like really snappy and like, uh, energy's totally different. Uh, as when you're rushed, when you're, yeah, when you're rushing in versus when you're rushed versus when you're present and really kind of being there in a calm state. Yeah, you know, it's funny is that, you know, I love, got a long time ago when I interviewed Bishop Barron when we were down in Santa Barbara, I asked him about different religions. So Bishop Barron is a Catholic bishop and he said there's something, there's definitely something known as spiritual truth, right? Spiritual truths you'll find across the board in spiritual

practices. So even though they may disagree on who God is and all that stuff, you'll see these kind of commonalities across them. And one of them is the idea of being present, the idea of being in the moment. That's where you find joy. You see this echoed in Judaism, in Christianity, Islam, and you see this in Buddhism. You'll hear this in people who are not religious. These are people who are mindfulness experts. They talk about being present. I'm actually reading a book right now that talks about this,

and he's just a great example. It said, imagine you're trying to get out of the house with your two kids and your wife, because you're going to go somewhere to enjoy your kids and your wife, but you're getting out of the house and you can't be late. How are you treating those people? How are you treating your kids and your wife?

And it really resonated with me. It's like, yeah, you're not, you can't be joyful. You can't be happy because you're rushed. And in this book, it makes the argument that we're constantly busy, we're constantly rushed. Everything is about going faster and faster, about moving to the next thing. It's not about what you're doing now, it's about what you're going to do. And I think about when people eat even, you know, when people binge,

that's one of the characteristics of it is it's thinking about the bite that's not in your mouth yet. That's why people eat so quickly and they've actually shown this in studies that the faster you eat, the more calories you consume. It's not being present. Mindfulness with diets works. When people practice mindfulness with their diets,

there's a reduction in calories automatically just from being present. And you know, I thought about this today at the gym. I was working out and you'll be hard pressed to find a person today who's not on their phone in between sets. Who's not using that space as a way to move away from what they're doing there in the moment,

which is I'm training my body, I'm squatting, I'm pressing, I'm whatever, versus, um, you know, what, what some of the old school strength athletes would say, which is in between sets, you visualize the biceps growing, Arnold used to say this, or you think about the exercise or you think about creating tension where you want. And like I said earlier, studies show that you activate more muscle fibers when you do this.

Yeah. I mean, you see that even when you don't listen to your body's natural signals and when you felt little twinges or restrictions or, you know, little hints of pain and, and, you know, again, that time in the rest periods are kind of reflect on that. Maybe it was the biomechanics, maybe it was technique.

Maybe it was you pressed the weight a little bit too much, maybe you just weren't as intentional while you were performing the lift. And that's a valuable time for you to reflect and then approach the next set and have that data to then apply and make those micro adjustments. Totally. You know, it's funny too, as trainers, we can tell, I know you can, Justin, can you tell when someone's lifting with a present mind versus when you see those people in the gym who are just getting through the reps?

Oh yeah. It looks, first off circuit training looks like this. Typically people who are doing circuit training, they're not training mindfully. It's like, they're trying to get to the end. Yes. It's like the workout is, is point a to point B. Yes. And they have to get there.

Yes. And that's it. It's not nearly as effective. Their technique isn't as good against study show less muscle fibers are activated. I bet of course, risk of injury is higher. One of the reasons why I like strength training, heavy strength training is you, you kind of have to be present when you're heavy strength training because otherwise you are going to hurt yourself.

So you have to be very intentional about what you're doing. But this is really important, especially today, because we fill every quiet space with distraction. In fact, we use distractions to distract ourselves from distractions. It's like a never ending spiral. When you read about modern hunter gatherers,

by the way, when I wrote the resistance train revolution, I read about the Hodson tribe because there was that whole study about metabolism. But you know what else you read in those studies is that modern hunter gatherers, although they're more active than the average person, obviously, they have long periods of

inactivity, but they don't have electronics. And oftentimes what they do is they sit in a squat, which is kind of cool, right? Sitting in a squat. They contemplate. So they'll sit and look out and think and contemplate.

And how many of us fail to do that on a daily basis? We don't even stand in line anymore without being distracted. And what signs and signals are you not getting or disconnecting from because you're distracting yourself so much with media? How much are we robbing potential innovations, potential problem solving? Like just, I guess,

just taking into account a lot of your own behaviors and actions and, you know, that self-reflective time is something that we just don't, we don't value it the same anymore. We're just presenting ourselves with all of these other external factors. It's like, you know, this is our value system is the productivity and productivity is this, this external productivity. It's, it's for everybody else, you know, and it's, it's really, you, you personally have to create that amongst yourself. You have to protect that. Totally.

You know, it's funny too. It's like, um, people will talk about like, how were the ancient people, how do they, how do they get so accurate with astrology? Like they could predict where the stars would be, they could predict, uh, you know, things in the sky. And the reason why is because they laid there and watched and they studied and

they were present and you can get a lot done with that. I mean, one of my favorite examples is like in, in, in prisons. I remember we had this cop come to my school once when I was, uh, I think it was in junior high and he came and talked to us about what it's like in prison and he brought all these weapons and all these ways that people smuggle

things in. And he said to us, he goes, you get a bunch of dudes with nothing to do all day long but think about ways to hurt each other or smuggle things in. They come up with some pretty ingenious methods. And of course you're not even dealing, you're dealing with people who typically, you know, don't have the highest IQ or don't have all the education, yet they're sitting there quietly contemplating, thinking of ways to do this.

Pretty brilliant. Trying to survive and figure it out. You know, the stakes are high. So like how much are we missing because we're distracted constantly, because we're always distracting ourselves. Yeah. Um, and I think about this too, with, uh, just with our health,

when you eat mindfully, I mean, the studies show this, if you don't eat in front of a TV, computer, or your phone, you'll probably eat about 10 to 15% less calories consistently across the board. So, Hey, you want to cut your calories instead of trying to eat less, just don't eat while you're distracted. And then you'll end up, uh, doing the same thing. Yeah. Because you're just being present. Um, and then of course, with your workouts,

you said something that is like, like nail on the head. That when you contemplate and you wait and you think you can adjust your workouts. Cause those micro adjustments people know it's a big deal. Okay. You added a rep here, took a rep away there, tech change your technique a little bit. Those micro adjustments right now don't seem that big, but you extend that out over four months, five months, six months, a year, two years, whatever, you know,

you take two parallel lines, you separate them by a degree, you extend them out by five miles. They're super far apart. Those little changes make a tremendous difference, but you'd miss them because you're just not paying attention. Yeah. It's kind of, it's kind of weird to me that people would, um, look at working out differently than they would their, what they're doing for work, uh, in the

sense that aren't you always trying to be more effective and more efficient at what you do? Um, and you know, I just look at that, like, obviously with, with like skills or, or like blue collar type jobs where I was like working instruction, it's like, you see master mastery of skill and you see how just the slightest little technique holding, you know, like let's say holding a nail and holding the hammer and then figuring out the right angle and then the right approach. And, and you just keep practicing and keep refining, refining, refining.

Now apply that to exercise. You literally just do and boom. And, and, and you're, you're efficient, you're effective, your time decreases substantially in terms of like finishing finishing completion of the job. Uh, and yeah, so to, to be able to, like you're in the gym, you're doing work. Uh, obviously it's benefiting you and your body, uh, physically. So, you know, you have to kind of like approach a little bit differently, like not think of it as work.

And, but that's work too, is to, is to be able to start learning to enjoy and like get into the nuance of it. Yeah. How you do the reps is more important than how many reps you do. That's a fact right there. It's how you do them is much more important. And what you're doing in the rest period is also not a waste of time. And so checking in with your, so I find myself, I, you know, I, I

fall prey to this, I'm on my phone in between sets. So now what I'm starting to do, and I've done this on and off and every time I do it, I'm like, man, I got to do this more often. I put my phone down on the floor and I sit in between sets and I think about what I just did, where do I feel that what's going on? My workouts are always better. They're always so much better. Uh, when I do that.

Oh yeah. Yeah. And then like you said, the lifting heavy, uh, this is always, well, this is always something, yeah, we're always trying to kind of paint that picture for people. Like this is a different shift of, of intention completely than what you were doing before. Just trying to burn calories. That's right. So yeah, it requires that, I mean, in order to, to move forward. Totally. All right. So again, when we're doing another episode without Adam, he's still out

due to family emergency, some scary stuff, but we think everything's going to be okay. Yeah. So we miss having him here. Coming through it, yeah. We're definitely, we've been praying for him and his family's making it through. Yeah, so he's okay. He's not the one affected, but his family's affected.

And so it's kind of a scary time. So we were just with him earlier and he really wanted to be here but we're like, no dude, go handle and be with your family. And we'll give you more details when Adam comes back on the show and kind of talks about kind of what's going on. But we miss him and funny we were joking around, you know, the audience might not know this, but you know, Adam is such a business guy, right? So he messages me last night jokingly, and he goes, I hope the episode does well, or hope it sucks, because he's not on the show,

or something like that, right? And I said, I hope it sucks too, because if it crushes without you, I know what you're gonna say, this is totally Adam, he would say this, 100%. Cool, episode does better without me, I'm outta here, I'm gonna go do all the business. Do all your investments for it.

I'll go do all your investments. I'll go do the investments. So if you guys do the podcast and he replies back facts. Yeah. Such a dick. It's so true. Right. For sure. I know.

So, but anyway, but, um, not having him is like, uh, it's kind of weird, you know, yeah, the two of us, but Hey, we can go crazy with conspiracy theories. I know Doug earlier was worried. Yeah. I'm not too far with that. Let's go full, uh, sat go full satanic cult pedophile ring. You know, let's like let it all out there in the table and you know get people aware. We don't need to get crazy though Doug because reality is even more crazy.

Listen, listen. It's already out there anyways. Listen, did you guys, is this true? I need someone to look this up. So Mexico had an election, first female president, if I'm not mistaken, leading up to this election, I need to know if this is true, 30 candidates were assassinated. Is that true? That's nuts, dude.

Look that up if that's true. It's like candidates assassinated leading up to Mexican presidential election. Yeah. And then there were like something like 70 were threatened. And what were they running as? Like what was their party? You know because the one that they elected is you know. I think she's socialist. I don't know if that's a socialist party but yeah. Really? So first female president following deadliest election campaign in country's modern history, 37

candidates assassinated. Oh my God. What? That's just crazy. Unreal. What? So how can you, okay, all right. How do you trust who won? It kind of feels like that's the person they let win. Exactly. Is that a real election?

There's no way. 37? So this is like cart, this has got to be cartel stuff, right? That are, they're running the show, you know, type of deal. Yeah. Cartel. Oh, so what do you think? So, okay. So we've got to watch and see what her policy. I'm with you Doug. It goes a little further than that. It goes more deep than that. So who, so we got to see her policies, right? We started Doug. What if her policies come out and she loosens up the laws on the drug

trafficking and stuff like that. Like her policies will tell us a lot, right? On what's going on. Absolutely. 37? Yeah. That really takes some bravery to run. She has to be a team player on some level with with whatever agenda is sort of backing it. That's crazy. Could you imagine if something like that happened here? I mean, all they did was try to throw our candidate in jail. I know. Yeah. Right. Yeah. Which again, yeah. It was, it was a whole thing. I mean, so where are we at? Like, uh, November is the election. Okay. So we're going to have to go through a lot more of this fun stuff leading up to that point. It's B you know what it's becoming every election year.

Or do you guys feel this? Do you feel stressed out going into it? You feel anxious and stressed out? Did you ever feel that way? Like let's say, I don't know, 10 years ago. No, it got worse and worse where like election year is always something crazy happens with riots. Some weird shit happens.

There's lots of division. People are hating each other. And it seems probably because of media, like it's getting a worse one. Dude, we watched a short document. Were you in here? We watched the documentary on operation Mockingbird. Yeah. Oh yeah.

I did see. So Adam can't defend himself, which is good. Cause he made the argument that he thinks it's worse today than it was before. Yeah. Let's tell him how wrong he was. Yes. With him not here. My argument was it's always been this bad with them infiltrating media,

trying to manipulate the public. It's just, it's harder to hide now because of social media. And that's what this little documentary. Well, I think too, you know, like some of the WikiLeaks and some of the people that have, you know, got access to emails and like some of the people that have got access to emails and some of the handlings have really thrown that out into the public awareness because it's like, yeah, the internet's just been so disrupted that way. A lot of the super secret stuff is, I mean, the only way to really handle it and try and suppress it in any means has been to try to throw you and lump you into the crazy conspiracy person category.

Well, it's what's even crazier is it's, I think they admitted, right? That the CIA played a role in assassinating JFK, right? Am I correct? I believe they did. Yes. But that's not like a head nod for it. That's not like front page news. Like nobody cares that that we, that our, our, one of our agencies played a role.

Maybe you can Google that. I think they found them guilty or they admitted that they played a role in assassinating a U S president. And then the speculation is that the reason why they did that was. The people involved are, are, are deceased. I believe, right? Is that what it is? I think it has to go through.

are deceased, I believe, right? Is that what it is? I think it, yeah, it has to go through, I mean, the Information Act has to, I don't know how many years, like a decade or two. Yeah, but then they fight it, and then they put, they sent out the report, like the one, what they did, what was the one that they came out with, and like 90% of everything was blacked out?

Like, here's what we can show you. Well, that was from Pfizer. That's right, that was the one. Yeah, that was a different, whole different animal. That we're still going to find out what truly happened in terms of numbers and all that. And probably the next, I don't know, five to 10 years.

Yeah, I know. What does it say, Doug? So I don't think there's definitive proof, but according to RFK Jr, there's a overwhelming, overwhelming evidence that they were involved. Okay. Again, I do know that there was a civil lawsuit that the family of Martin Luther King, they won.

And they won in court because they proved in court or they won the lawsuit that the CIA assassinated Martin Luther King. So that one happened, nobody cares. Yeah. This is crazy. Yeah. It's wild.

Crazy stuff. Vaccines, by the way, Doug, I'm glad you brought that up. Thank you for the transition. Yeah. It's wild. Yeah. Crazy stuff. Vaccines, by the way, Doug, I'm glad you brought that up. Thank you for the transition. Yeah. Did you guys know a study? We're off to a good start. This is good, dude. Yeah. Are we gonna get kicked off in two episodes? Yeah, I know. Well, let's go out with a bang. That's what Adam Boy said. I pulled something up. I gotta look for it. So there was a study that came out. I'm going to pull it up right now. Oh, here we go. This is now in mainstream news, right? COVID vaccines could be partly to blame for the rise in excess deaths since the pandemic. Some scientists have suggested.

So researchers from the Netherlands analyzed data from 47 Western countries and discovered that there had been more than 3 million excess deaths since 2020 with the trend continuing despite the rollout of vaccines and containment measures. They said the unprecedented figures raised serious concerns and called on governments to fully investigate the underlying causes, including possible vaccine harms. So they're now saying that maybe the vaccine played a role in some of these excess deaths.

Cause we see this across the board. So they're mentioning the unmentionable. They are, because the argument before, and I'm sure this played a role too, the argument before was that the lockdowns, the excess depression, anxiety, suicides, drug overdoses, that maybe resulted from the stress and anxiety and the social isolation

of all that, which I'm sure played a role. People lost their businesses. People were isolated, which by the way, a lot of people, this was what really made me mad during that period of time. Because my grandparents, this was when my grandfather was alive. My grandparents during that period of time,

everybody's so scared that nobody went to visit my grandparents for, I forget how long it was, like five months. We would drop food off at the door, we'd say hi to them through FaceTime. And I remember when we finally, everybody just said, F it, even though everybody's saying, don't meet up, my family finally got fed up and we're like, screw it. And I remember their health declined so much

in that four month period or something because they're vulnerable and without people around them, family and friends, and studies show this, your health declines,, because they're vulnerable and without people around them, family and friends, and studies show this, your health declines, especially if you're vulnerable. So I'm sure that played a role, but they're saying, the scientists saying maybe the vaccines also played a role,

which is kinda, yeah. Yeah, I mean, again, I'm surprised that they're finally kind of like, at least including that in the conversation, because it was so taboo to bring that as a factor. But it's like you got to factor everything into it, right? And obviously it's a little bit alarming to see the trend with all of these excess amounts of deaths and you're just seeing this worldwide. Especially among young people. Yeah. That's, that's the part that's a little bit

like what's going on. Yeah. Like unusual, like amounts of, uh, it exceeds the normal. So here's what worries me with something like that is that historically when there's a screw up that big, that affected so many people in so many countries, let's say countries, let's say that they come out and

they're like, oh my God, it's pretty clear that we hurt a lot of people by forcing people to get vaccines and stuff like that. Let's just say, right, that that happened. Because so many people got it and so many countries were on board that it becomes a like, oh, you know, we didn't know any better. Like, what are we going to do about it?

It's too many people. Like, how can we possibly, you know, we didn't know any better. Like, what are we going to do about it? It's too many people. Like, how can we possibly, um, you know, make this better type of deal? Cause too many people were affected and it was a big, and I think that's the argument that they're starting to make just in general with the lockdowns and stuff was, Hey, we, you know, we didn't know any better. That's what, that was what the data. Yeah.

You kind of knew they were going to rely on that. Well, so AstraZeneca pulled their vaccine. Yeah. Right. So, and now why is the other Moderna and Pfizer? Why haven't they pulled theirs? I don't know if they've been shown to have the negatives like the AstraZeneca one. Do you know I had a family member who got injured from that one? Because that was the one they use in Europe. Okay. Yeah. Young man too. I think man too. I want to say late

teens and he got injured from it. It's pretty crappy. Yeah. I mean, I've heard, again, and that's why, I guess that's why it feels so deceptive to me is because I do know people personally that have been injured and have had issues and reactions as a result. And to just kind of blanket statement like, well, that just doesn't happen and don't question it and don't question the science. And that was the messaging. That was my biggest thing. It's like, wait a minute.

Well, and this is top of mind right now because have you guys seen Fauci getting just grilled in Congress? Good. Getting hammered, destroyed. And you mentioned the book that RFK wrote, the real Anthony Fauci. Who read that? Was that you, Doug, that read that? Yeah, I didn't read the whole thing, but I started. Okay. And now I guess it's all accurate. Like everything he says in that book is true.

Well, it has to be. Otherwise he would be seen as too oblivious. Yeah, you'd see the pants off him. Yeah. Oh, yeah. Yeah. I mean, he was just reporting, that was the AIDS crisis, right? I heard that. is that true? Yeah, like he was behind a lot of the medications and treatment.

So isn't that movie, The Dallas Buyers Club, right? That's the one with Matthew McConaughey, where he plays the, he's like the cowboy, gets AIDS, the treatment for it was too expensive or not available, and he tried to get it to make it happen. Isn't Fauci, wasn't he the bad guy in that? I thought. I don't know, I didn't see the movie.

Okay. Maybe Google that, so is Fauci the bad guy in the Dallas Buyers Club? Okay. Because wasn't he involved at that time in that whole rollout of these therapies that could've saved people? Yeah, yeah, yeah, yeah, no, he was.

And one of them was, I believe it was taken off the market, but then they brought it back in for that, um, group, uh, to, to treat. Which was, was horrendous. Wow. Yeah. See what, see what that says though. Cause I'm, I'm curious to see if he was the person involved. I don't think it named him as such. There's some suggestion that it was modeled after him. Really? Yeah. Wow.

But again, you know, you don't know what to believe when you're doing a Google search, for example. Yeah. Right. Yeah. I know that's true. So anyway, so I gotta, I gotta bring something up that I think is interesting. So we're, so we work with a company called Joy Mode, right?

So they make a product. It's like a pre-workout, but for sex. So you take their product and they have compounds and ingredients. You prime it up real good. So you prime it up real good. Thanks, Jesus. Well, you said it all creepy.

I said it was. Super creepy. That sounded gross, dude. What? You said it too, man. I was trying to get in the mood. I'm gonna prime it up. So I, so Joy Mode contains components

or ingredients that have been shown clinically to boost nitric oxide. Right? So this is how Viagra works by the way, Viagra, uh, or Silas. These are called PDE five inhibitors. They inhibit an enzyme that breaks down nitric oxide. So when you take them, boom, boost the nitric oxide. What nitric oxide does is it dilates your blood vessels. So now you got more blood flow.

Boom. You get an erection or, uh, athletes and bodybuilders like nitric oxide does is it dilates your blood vessels. So now you got more blood flow. Boom, you get an erection or, uh, athletes and bodybuilders like nitric oxide cause you get better pumps and in endurance sports, you get better performance as well. Uh, they've shown in studies. So joy mode is not Viagra, Silas. It's not prescription. It's natural, but the compounds in there boost nitric oxide, um, and dilate blood vessels.

So this is why it's for pre-sex, although I take it before workouts because I like the pumps that it gives me. So we got messages from women who are like, Hey, what about for women? Yes, it would also work for women. So nitric oxide boosters or vasodilators have also been shown in some studies to improve the sexual responsiveness or the pleasure that women get as well. Because a lot of people, maybe a lot of men don't know this, women do, but the

female genitalia also engorges when they're aroused. So they kind of get like. Lady boners. They get a lady boner. That's true. It's a real thing. It's a real thing. And so joy mode should work for women as well.

I, again, I use it for, um, a pre-workout. It's actually one of my favorite, no stimulants either. So I take it with my other pre-workout and I get really good. Yeah. No, you feel the difference for energy and, and, uh, you know, before a workout it does, I was a little skeptical, uh, in terms of using it for a workout, but yeah, I know it. What do you mean? Well, I just, you know, we'll be doing sets and for the mirror and, you know, tenting

out, you know, in front of everybody. You really like working out though. I do like it. It makes me excited. Yes. That's hilarious. Visibly. Yeah.

No, listen, nitric oxide boosters don't make you horny. Everybody needs to realize, say, Vagra would do that, it just gives you better blood flow. Yeah, blood flow, it pumps, yeah. Yeah, yeah, exactly. That's all it is. Anyway, it's a good time. So, yeah, so I take Joy Mode before my workouts, and then I've tried it before being with my wife,

and you do, you notice an improvement in performance. For sure, I'm laughing because I'm 10 years old, but you know, it's totally true. Speaking of workouts, by the way, you know how I do, you know what my gauge is, right? When I know I'm getting too big. Do you guys remember what my gauge is? Snoring.

Yeah, so I gotta drop it down again. Yeah, dude, so I was- Getting too beefy. Well, it causes fights, dude, with my wife. So I'm, and by the way, I do a lot of shit to not snore. So, I'm not gonna send a pic, my wife took a picture of me, not gonna post it. Okay, wait, Doug, how bad is his snoring?

Cause you sleep probably the most out of the four of us with Sal. That sounds kind of weird. I know, again. Yeah, I mean, you know, there's some snoring going on. Yeah, there's some snoring going on. Is it really bad or is it like, eh? It's not the worst I've heard. Really? No, my mean, you know, there's some snoring going on. Yeah, there's some snoring going on. Is it really bad or is it like, eh? It's not the worst I've heard.

Really? No, my grandfather, man, he could out snore anybody. Damn, you compare me? Like the wall shake and everything? Yeah, seriously. You compare him to your grandfather snorer? Well, my grandparents had like this trailer and I had to stay a night in the trailer with them

and boy, I couldn't sleep a bit. And I was like, you know, eight years old, but I couldn't sleep. You know, little kids, they can sleep anywhere, right? Yeah. But I couldn't, my grandpa snores a lot. And I was like, you know, eight years old, but I couldn't sleep. You know, little kids, they can sleep anywhere, right? But I couldn't, my grandpa snores a lot. Yeah, but you sleep though, when we're in the same room. So my snores keep you up. Yeah, I sleep, I sleep, yeah.

You gotta just sleep first. That's everything, right? Like if you sleep for the other person. Usually, yeah. So here's what I do already. So here's what I do, okay? I have a mouth guard I wear, and what it does is it pulls my lower jaw forward.

So I'm already like this, it, but whatever I wear it anyway. So I don't have to snore as much then over that I put mouth tape on top of it. So mouth guard, mouth tape, and then I sleep propped up a little bit. So I'm already doing all this stuff. So all gag too. Might as well. That's different. That'd be weird if you fell asleep with it. Oh, God. You know what that reminds me of was Pulp Fiction.

I got too much of a visual there. Pulp Fiction, that was the first and only time I've ever seen, I didn't even know that it existed, until that movie, which in a traumatizing, did I tell you guys, did I tell you guys? That movie was horrible. Did I tell you I watched that movie? My 14 year old daughter totally forgot. Totally forgot? You forgot about the main scene.

Bro. They get in that part where they're. Woo! Yeah dude. Yeah. You get the gimp and I'm like, oh honey, you got it, yeah. Brutal.

Yeah, but of course she went and watched it anyway. What's the follow up, deliverance? No, I never. Jeez. I never watched that. Oh, please don't. Okay, I won't. I won't watch that.

Anyway, so I got all this stuff on and I'm, you know, but if my body weight creeps up above 215 which you know I know it's my ego and I got pro I know I got issues I talked about this on the podcast I definitely still still struggle with my relationship to exercise in my body it's still a struggle the podcast helps a lot because I talked to other people so it's hard not to hear myself but and it's I know it's not healthy right there's a certain point we're getting do you like being big and Jack I like I like it dude I like it doesn't does it feel good my ego likes it but you know I'm not as mobile yeah I was gonna say your mobility I like how's all that I mean I snore more I'm sure it's

not I know it's not healthy right I could I'd probably be healthier if I lost 10 15 pounds of lean body mass. But I like being jacked. I like the, you know, whatever. You know what's funny about, I was thinking about it, cause I'm the same, and you guys give me shit all the time about being fat, which is great, cause it keeps me in check.

Cause I like being masked, like I like having masks. I don't really care if it's like chiseled masks. You know? You just wanna be big? Yes, I wanna be big. I've always, even want to be big? Yes, I want to be big. I've always, even as a kid, I'm like, let's get big. You know? And I just feel like that a lot of kids

don't have that sense anymore. Like there's just no urgency. Like I'm, this was my experience when I was like coaching kids. We need to bring back insecurities. Yes. Make these kids. Just make it feel bad about being tiny.

No, no, we don't need that. I just mean like, I want to see it. I want to see them like, ah, I want to get after, I'm going to get bigger, bigger, bigger, like stop being so waify. Yeah. You're a great coach. Yeah. When did your, when did your body images start Johnny?

Well, their parents, I had this football, you know, football coach, coach Andrews. I felt, I thought I was normal. We kept calling me waify. I mean I sneeze and you fall over. What do you want me to say? You know like be tougher. Well so anyway so I know that, so here's what I did. I'm like okay if I stay lean and get bigger then I'm okay as long as I don't gain too much body fat. And I'm lean. I'm probably single digit but it's too I have too much muscle and I'm pushing the peptides and everything else. And I like it, but I started snoring. So we're in bed the other night and my wife, I don't know what it is. I don't know what it is, but if you wake me up as I'm falling asleep, even though I'm the one that's snoring, it's my fault, but my logic is not there. It's like an anger button.

I don't have logic. It's just, you wake me up. You're not alone in that though. And she does it gently. She's not an asshole about it. She's like, honey, honey, you're snoring. You're snoring. And it just fucking, I feel rage, right?

And I roll over. She did three times in a row, okay? Finally went to sleep or whatever, but I woke up with that annoyance, like, oh, you woke me up or whatever. So I woke up with that annoyance. Like, Oh, you woke me up or whatever. So we're going to fight about it. And she's right. You know, it's my bad. I'm like, all right, I'm going to start losing some weight. So I'm trying to cut down a little bit. This is the only, yeah, the only thing left you can do physically. Yeah.

Cause it's not in your control. Yeah, dude, that is one of those. It's, that's a rough one. Cause I get her perspective, but too, it's like, you know, if you're, especially if you're falling asleep, like that's, and then you get interrupted. Now you're not going to have that. Now we're both not sleeping. Yeah. That, that quality sleep. Yeah.

It's brutal. No, man. It made me so, it makes me so mad, but I feel bad. So, cause so then what happened is the other night. So that happened, we got to fight over it and I apologize to her. I'm like, Oh, no, no. And then she goes, I'm going to sleep in the guest room. And I hate that., I'm like, oh no, no, no, no, and then she goes, I'm gonna sleep in the guest room. And I hate that.

I don't like sleeping in a separate room with my wife. I don't know what it is, I have something about it. It feels terrible, you know? Even though she's right, and we both get better sleep for a night. But I'm like, no, honey, I'm like, you should hear the conversation. I'm like, listen, babe, I promise you, I won't snore.

She's like, you're gonna snore. I'm like, listen, if I snore and you just wake me up once, I'll go downstairs. She goes, I'm not walking into that hell again. I know what happens when I wake you up. So I'm like, oh. So we had to sleep in separate rooms. So I got up and I'm like, all right, dude,

I gotta start the cut. You know what I mean? See, so have you ever gone to a hotel room and then they messed up and they give you like two beds and then you're just like, ah, I guess we'll just do that. And like, this happened with me and Courtney. Really? Yeah, and so we had two different beds and we both slept and we woke up and we give you like two beds and then you're just like, ah, I guess we'll just do that. And like this happened with me and Courtney and really, yeah. And so we had two different beds and we both slept and we woke up

and like, oh my God, that was the best sleep I've ever had in my life. Checking myself. I'm like, I don't know if I could go full fifties and like do the, you know, the separate beds thing. We just have, we're like, we have to get like an even bigger bed. So we're just, do you guys have, do you guys have a Cal King? Yeah. Those are so big.

They are big. So what happens, you guys run into each other or just shake the bed too much? You know, I, yeah. I think it's mainly me, cause I, like when I move, I roll onto my side and like I shift, cause like my hips get all like, I don't know, they hurt and all that stuff.

And so I think I just like jostle her out of like sleep every time. What's that? What's that? What do you dutch oven her too? What's that? Yeah, that too. It's a problem. That's terrible. She'd rather be under different sheets. Did I tell you? I was on the couch with a blanket or whatever. And you know, you have a blanket. So you let one out and nobody knows where. My son didn't know any better my three old he runs over lifts up the blanket oh he's so dude he's so he's three and a half. I changed your diapers. He's three and a half, and he knows, he's got my sense of humor.

So, now, a three and a half version, a year old version of my sense of humor. He likes things that are inappropriate. Anything that's inappropriate is hilarious to him. So he likes to, he makes jokes like, I'll poop on your face, or whatever. And I'm like, you know, I told my wife, I'm like, honey, if he says this in public,

people are gonna think we're weirdos. You know what I mean? Yeah. Hey, look, I'm gonna poop on your face. I'm looking around like, we don't do that at home. Hey, we're not in Germany. Yeah. Oh.

Sorry, Germans. That's okay. It's a whole category. Why is that a thing? I don't know, I don't know. Sorry. Scheiser videos is a thing. Sorry, sorry.

Oh, is that what they're called? Don't Google it. Oh, that's terrible. What'd you say? Where's Adam when we need him? He's like, calm me down. I know, I don't know. Shazer videos is a good thing. Don't Google it. Don't Google it. Oh, that's terrible. What'd you say? Where's Adam when we knew? He's a calm me down. I know, he brings it down. It just comes out.

Hey, I want to say this with the, so we have one of our sponsors. I got the paper here. This is crazy. This is cool, by the way. We talked to, so NESM, we work with NESM. They're like the premier personal training certification course.

Period, end of story. Like for national certs, they're the best. And the best cert that I ever got ever was from NASM in terms of like, um, uh, how I was able to positively impact my clients and present my value right out the gates. And I've said this many times. In fact, in our course, we talk about this. If you're a trainer and you want to present value right away, you have a goal assessment, you bring

someone in, they're not going to lose weight in one session. They're not going to build strength in one session. They're not going to look different in one session. But you can oftentimes alleviate pain immediately through correctional exercise where someone's back hurts, their knee hurts, whatever. You do some movements and then afterwards like, oh my god, I feel so much better. If you do that for me, at least when I did that, it was like, for sure, they're going to hire me because I just showed them tremendous. Honestly, the best clientele you can ever build, uh, is, is if you can find clients that are in pain and you have answers and you can solve that for

them lifelong, lifelong after that. And it's, it really is like something a lot of people don't come into the gym with that intent. But once you start assessing them and you understand, some stretches, some mobility practices, some simple ways to strengthen their body to alleviate this constant chronic pain, you're going to have lifers.

Yes, because a lot of people live with chronic pain, not maybe not the debilitating type, but you know, oh, I got this knee that hurts, my back always bothered me when I drive too long or whatever. You show them relief in one session. Now it's not going to be permanent relief, right? But correctional exercise works like that.

You can oftentimes, if it's a movement pattern issue or whatever, you can show them some relief right then and there. They're going to hire you. And so the best cert I ever got for that was the correctional exercise specialist cert from NASM. 50% off. CES, yeah.

50% off when you go through our link and use our code, half off. So instead of paying $8.99, it's $4.49. And then, or you could pay 37 bucks a month and get to see it. But that was the best one I ever had. I mean, I got that one, and that plus working alongside with a physical therapist, it made me so valuable as a trainer to the point where that's when I started getting a lot of clients that were in the medical field

who then referred their patients to me. It was because I was able to help. Well, that really gave me the why. It was great because you got educated in terms of how everything posturally, to get in better alignment and to get things correct in balances. But then taking that knowledge further and than applying it and really learning more on top of that in terms of practices mobility wise. That's the basis though of understanding of how to get somebody to be in high function again. Totally. That's how Doug hired me, by the way. Doug hired me to help his back. He did not hire me to get jacked, but that's what happened. He helped us back and he got jacked at the same time.

And then, uh, you know, we became business partners as a result. It was all, it was all part of the, uh, of the big plan. Anyway, you didn't ask me about my shirt, Justin. I was just about to cause it's, it's awesome. I mean, it's very colorful and there's guys throwing each other in front of some kind of, okay. Roman thing or whatever. Hiptossed in front of some kind of. Okay. Like Roman thing or whatever. Or hip tossed in front of a Roman cathedral.

So my dad, my parents went to Sicily. They were there for, so both my parents are from Sicily, same town, and they went there on vacation. They were there for five weeks, which they had a great time, by the way. This was like the best trip they ever had there because it was just the two of them, no kids, no whatever. And they actually went and traveled around

the island of Sicily, which believe or not, my mom has never done. So she's been there many times. My dad's never, I don't even think my dad's done it, uh, they, cause, cause they're from that city, that town and they visit some closer ones, but they never really checked out the whole island. Oh wow.

Sicily's beautiful. Isn't that totally the case? Yeah, I know. A lot of times, yeah, you're in your beautiful place and like you're only, you know, kind of doing your normal like day-to-day things. You don't really like take that perspective like a vacationer does. So what was that? What was that series on HBO, Doug, where they were in Sicily? It was Taramina. Oh yeah, that was White Lotus. White Lotus. So you guys saw that.

I remember you guys coming in. Yeah, it was beautiful. Oh, I was like, man, these beaches are amazing. So I've been to Taramina, but there's other places. There's a place close to Bagaria that we go to all the time. Bagaria is where my family's from, called Cefalu. You can even look it up. Totally beautiful.

But there's so many of these places in Sicily where you have these just, it's just picturesque, right? The beaches are just spectacular. A lot of these beaches, you walk out and the water never goes above your waist and you can walk out for like, for like, like it feels like a quarter mile.

Like you go way out and people are just wading out in the water and it's super warm, super clean. Of course the food is amazing. Did you pull it up, Doug? I want Justin to see a picture of this town. Yeah. This is where we get to go vacation, I guess. See how some of the houses are built

like into the wall of the mountain. And just old, very old buildings and stuff that are in there. You see like ruins, Roman ruins, and look how beautiful that water is. So anyway, they were all over, they loved it, gorgeous. My dad went and visited his original Judo school, which that's where the shirt's from. Oh, no way.

So he did Judo as a teenager, only did it for a couple years. Funny story, he actually, because, didn't have any money, he would work and give money to his mom. This is what he had to work to support his family. And then his mom would give him a little bit every once in a while and he saved up his money. And then he got a G on layaway. He actually made payments on a judo G.

Yeah. And, uh, and, you know, paid his membership crazy. And my dad in a couple of years, uh, and you know, paid his membership and my dad in a couple of years, uh, like became like really good. I actually went to a huge tournament, national tournament in Rome and got first place and then he ended up stopping cause he got married and came to America type of deal. But anyway, he went and visited and the same judo school that he learned

at his friend who he was training with is now the owner and the main, his friend owns it now. His friend owns it. Great guy. This is his school. Um, but the, the saying here says, if you, if you love bug idea, bug idea loves you back. So it's like a, you know, very prideful thing or whatever.

And, um, they gave my dad a black belt. So he never got a black belt in judo, but they gave him an official, like, you know, he was super proud size picture of my dad, you know, in his black belt. But anyway, the instructor, the main sensei guy, I guess my dad was telling me, he was like, oh my God, he goes, I was so embarrassed. I didn't know what to say. He gave a speech to all the people in the school when he gave my dad the black belt and he's talking shit to everybody.

Oh, you guys are pussies compared to this guy. He's like, whoa, whoa, whoa. He would kick all of your asses back in the day. We need more people. Like I did this whole speech. Like picks the toughest guy. Hey, my dad, my dad, my dad was like, you know, so embarrassed. I felt so bad for these guys. You know, he's talking crap. And then he gave them the black belt and everything. And so he told my dad, he gave my dad this shirt and he says, Hey, can your son wear the shirt and take a picture of it?

So I did. Yeah. I did. So we could see. How bad ass is that? Yeah. So we could see your old man on, on, on mind pump, you know, that I wore it, but cool stuff.

So I saw pictures, old pictures of my dad from judo. So he was, they had some over there and he sent, he sent them over to me. Big ass hair, you know, yeah. And everything. Pretty, pretty cool stuff. Did he ever do any jujitsu or is that where he stopped? Bro, the best stories are from jujitsu. So he did judo, came to America, didn't really find any judo schools,

but also was just too busy working. They were kind of poor, making it by, had kids, took care of them, whatever. When I was 13, he founded judo school, San Jose Buddhist Judo Club, which is an old Judo club. And he signed us up for it as kids. Are they on San Jose State? I know there was a club there.

San Jose State has Judo club. Okay, that was what I was into. San Jose Buddhist is a private, it's at a Buddhist temple. That school's been around for a long time. San Jose State has got a very highly ranked Judo school. But no, we did San Jose Buddhist as kids, this is when I did Judo.

And then I stopped as I got a little older, got into lifting weights, fell in love with that, just did that. Later in my twenties, I did Brazilian Jiu Jitsu. And my dad, being my dad, he's very, he loves physical competition, right? If he didn't have, he's got so many, he's got lots of arthritis. Let me guess, he went to the practices, he saw you guys do your thing, and he's like, ugh, get me out there. Oh yeah, dude.

So he did judo, and he's, I've said this before, he has inhuman strength. I haven't met, my brother has a little bit of it, but my dad is, so my dad would come, and at the time, let's see, if I'm 20, if I'm 27 and doing it 28, he's almost, so it's 49, 50, almost 50. Right? So he comes in, no training or whatever.

He hadn't done judo since he was younger and he signs up for Jiu-Jitsu, starts doing Brazilian Jiu-Jitsu and quickly he developed the nickname Iron Man because they like, dude, when he grips your gi or holds you, they're like, we don't know. You gotta get the jaws of life to break free. Yeah. They're like, we don't, we don't understand. Like I remember he went against, uh, one of the black belts there and the black belt was teaching, uh, how to break grips.

Cause there's a technique on how to break a guy's grip. If he's got a good grip on you. Cause with the gi you can get, you can get some advantages by getting the right grips. So he's doing this technique on my dad and he can't get my dad's grip off. And he's, and then finally he puts his foot on, he's like trying to kick him off and he rips the ghee. Oh, wow. And he starts laughing.

He goes, I don't understand where this guy gets this. There was one dude that came to the class that was, um, he was a Canadian pro football player and he wanted to do a judo and he was a 300 and, uh, I think 320 pound big, strong, agile guy. Like, you know, you know, you know, athletics, you were this guy's like big and agile and we used to have no-gi Sundays. So Sundays you can go in no-gi and you could just roll and practice. Anyway, this big dude sees my dad and he goes, Hey, I heard you knew judo. Now my dad's 180 pound guy. So he's not 320 pounds or whatever. Cause I heard you knew Judo. Now my dad's 180 pound guy, so he's not 320 pounds

or whatever, he goes, I heard you do Judo. He goes, can we practice throws? He says that to my dad. So my dad's like, sure, no problem. So we're all watching and he's trying to get a hold of my dad because he wants to throw him. My dad knows Judo, so he's got good technique. And they're going back and forth, nobody's doing anything.

And then the guy reaches out to grab my dad's wrist. And so my dad, all he does is he grabs the guy's hand and he cranks his wrist back and the guy reaches out to grab my dad's wrist. And so my dad, all he does is he grabs the guy's hand and he cranks his wrist back and the guy tapped out. And everybody was dying of laughter. And he looks and he, the guy shakes his head. He goes, I don't understand this old man strength thing. I don't get it. He goes, what'd you do to my head?

And my dad's like, I just crushed your fingers. That's funny, he just embodies that old man strength, dude. I know. Anyway, it's a good time. It was fun. So, but he still, he wants to do it still, but he's got too much. Yeah. He's got arthritis up and down his back and

you know, it's fun. I have such a, the opposite story about my dad, but my dad was like very like, so he was very blessed in the sense that he got all the size, you know, like in sixth grade, he was six foot and sixth grade. Yeah. Wow. And he was like still growing and, and, but his dad was this like smaller guy that was like very, um, I just want to like worried like a real worrywart.

Cause like, uh, my grandma was always sick and he was kind of taking care of the family and, and working and whatnot. My dad was the only child and so he had to end up doing a lot of stuff to help out, but his dad like never let him play football. Never let him do like the full contact stuff. Oh, that sucks. And so he had to play soccer and like six, seven soccer player. With a goalie, there's nothing else. like six, seven soccer player. He played like a fullback and so he played at least like kind of a defense, but he hit a plane for Biola, I believe.

And then was that like UCLA, but like he played a bit of volleyball, but I was like, man, if only, you know, I could have like had, you know, a little bit more of that size and then applied it over to, you know, I could have like had, you know, a little bit more of that size than applied it over to, you know, basketball, football, like anything in that regard. But yeah, it was just like funny because like he was always intimidating to everybody else, but like never like, you know, really had to use it. Was it now your, was your brother athletic like you? He was very athletic.

My brother actually was an all-American volleyball player. Oh, wow. Yeah, and so in college, he was like a super stud. Oh, wow. Yeah, and I was always like, you know, like, you know me. Like, in terms of other sports, I kind of jab at it. And so I would jab at it being like not like a real sport,

you know, volleyball. God, he just pissing off so many people. Yeah. For soccer. I already did that to soccer. You know, that's just how I grew up. I was in that group of kids that were kind of assholes. And so, but I started watching him,

and I'd go to his games. And I was like, oh my god. Like, he was super talented, and like was middle blocker. And he'd block everybody's like spike attempts. And then he was real good at spiking, but he was always like a real like skinny frame. Like he never really bulked up or like, I was always trying to get him to bulk up. Does he do any training now? Does he work out at all now?

He not, not so much like he'll play a little bit of pick up basketball and like, you know, death athletic stuff, like does a little bit of training. I got him to do like symmetry, map symmetry. And so he'll do stuff like that, like body weight stuff. But you know, where we really connect is he's really into music. And so he actually started this all on his own at his high school.

He's a high school teacher and started a, like a music hour. And so all these other teachers would come in and they just would kind of jam, they'd have jam sessions. And this kind of turned into a thing where any kid that wanted to just bring their instrument and stuff, they'd go into his room and then they'd jam and they'd make music.

And they ended up performing at the end of the year a couple songs, you know, in front of everybody. But like, it was just kind of cool cause he got like, he got a bit of the music bug a little bit later. Cause I, I, we both were brought up like learning piano. And so we had to like go to these piano lessons that were like, like, I don't know, like the most stereotypical like hot cross buns, dude, yes.

The worst. And it was always with a teacher that was just like, just hated the fact that we didn't put like a hundred percent effort into our practicing and, uh, was just always angry, you know, like I always show up and I'm like, oh, she'd be mad immediately that like I'd get one little note wrong, uh, and would chastise us. And did that, did it ever tell you? So Jessica hired a piano teacher for a little while that came to our house

as before we had kids, came to our house to teach her piano and the piano teacher told her she sucked. Wow. Literally told her like, you're not good at this, you need to be better. So Jessica quit. Yeah, that's why, obviously that's why

you're supposed to teach me. What kind of a teacher are you? Jesus, terrible. Yeah. Now, see, my brother got all the genetics and he's a moose. He's a total, like if he really dedicated himself to, like let me put it this way,

the fanaticism I have, if I had my brother's genetics, I'd be 240 pounds shredded. Like that's how big the dude could get. He doesn't work out. He'll go out there and he'll put up three plates. Isn't that the balance? I mean, it's He doesn't work out, he'll go out there and he'll put up three plates. Isn't that the balance? That's the force, isn't it?

Seriously, dude. It's like you get all the genetic gifts in the lottery and you're just like, eh, I'm good at that. I'm just good. I'll do a workout sometimes. But you could be great, you know? You're just like, ah, I'm dying inside. So frustrating. Yeah. Anyway, shout ah, I'm dying inside. So frustrating.

Yeah. Anyway, shout out. I'm going to shout out the book that I'm reading right now that I was talking about. Um, it's called the ruthless elimination of hurry. Um, John Mark Comer is the author. I'm only like, I'm just started it. So I haven't even read the whole thing, but it's blowing me away.

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helloned.com. That's H-E-L-L-O-N-E-D e d com forward slash mind pump use the code mind pump get 15% off all right back to the show first question is from Richard Dazon any suggestions to help build muscle more efficiently if you don't have time to rest at least two to three minutes between sets and can't go more than three days a week to the gym can I still build muscle resting one minute to a minute and a half between sets?" Okay the short answer is yes but there's more... A.K.A. Dictozone. There's more to this right so number one yes you can rest a minute and a half and build muscle a lot of bodybuilders do that not a big deal. 90 second rest period still within that building muscle building strength

building phase. However consider consider this, right? You could do more exercises and do one and a half or one minute rest periods, or you could do less exercises and do two or three minute rest periods. Now the question some of my ask is like, well, is it going to be the same? Because I'm doing less work, right? I'm doing less exercises, less sets. Not necessarily. Because the rest periods are longer,

the load tends to be much higher. And so the volume tends to make up the difference. In other words, if I did three sets of 10 reps with 135 pounds on the squat, but I'm resting for 60 seconds, well, maybe if I rested three minutes, now I could squat 185 pounds or 200 pounds. Rest periods make that big of a difference oftentimes with people's strength. You're able to lift heavier, even though you're doing less exercises, the heavier weight sometimes is better and makes up the difference. The answer really is they're both okay. Do less exercise, more rest, or do more exercises with the one to one and a half minute rest

in between? Yeah. I think you answered it perfectly. I think it's that first option is really to do less exercises and maximize that potential. And that's the thing is compound lifts are amazing for maximizing your potential output in terms of being able to really build a significant amount of muscle. So if you just organize it in a way where you hit, you know, the main, you know, the main body parts and you get

that through compound lifts, I mean, you're going to go way further than you would trying to smash all these other exercises in between. Totally 100%. But I mean, again, to be clear, one to one and a half minutes still falls within that. Yeah, it's still strength building. It's still strength building. There's more strength, stamina involved,

more of the pump type of deal. Two or three minute rest is gonna be more for strength. And I tend to like that more for most people because fatigue tends to mess up people's form, et cetera. Well, what do you feel about, like, so supersetting, for instance, right? Like you could approach it like that. So if you wanted to then like combo two together,

at least you're like kind of being judicious about the time length that you're doing the workout and getting that in, and you could get a nice hypertrophy benefit from that. You can, and then you could have a longer rest period between supersets, right? So you do two exercises together, either for the same body part or for

opposing body parts, that's my favorite way to do a superset. Then you can have a two or three minute rest because you already did two exercises and then go back to the superset. But I mean, I change my workouts up all the time around this. I have the same time every day to work out. I never get more than an hour, sometimes as little as 40 minutes. And so my workout can vary greatly depending on the rest period, right? Shorter rest periods, I do more exercises, more sets, longer rest periods, less exercises, less sets, but more weight.

And so I go between both and I used to do this with clients. They both have benefits. I think the key here is to play with both, but there is no real wrong answer here. Get into zone. Next question is from randomly Randy. Is it possible to do too much walking and could it cause metabolic harm? You know, these, is it possible questions are

funny because yeah, is it likely? No. First of all, metabolic harm. Let's talk about that for a second. I think what we've done is we've labeled, you know, the, the, how excess cardio can cause some muscle loss through adaptation or slow down the metabolism as metabolic harm.

It's not harm. Your metabolism is doing exactly what it's supposed to do. Now, of course you can over train in which case you can harm your body, but. You can over train pre-exerc can harm your body, but, um, you can over train, prancer sizing. You can, you can do a lot with, with prancer sizing. You've never seen that? No, I haven't. Uh, it's a lot of the, like,

you, you prance around and it's, it's exercising. Well, yeah, I've never, I've never done that before. So it's a thing. Yeah. But, um, you know, walking, um, that's one, the other reason why I like walking so much is today, but walking, that's one of the reasons why I like walking so much is today, and this may change in 10 years, who knows, but as of right now, most people can still walk with decent technique. It's not going to cause lots of problems. Most people don't need to change into workout clothes, they're going to walk.

It's very convenient. I love it as a form of activity. It's one of the most underrated, undervalued, yet extremely valuable forms of activity. Just for improving health and activity, it's phenomenal. Now, can you walk too much? Of course. I mean, you can do anything too much, but

it's unlikely for most people with walking. You know, I always found funny was the fast paced walkers. Yeah. That's the point. So what is that? So what is speed walking? You ever watched the Olympic speed walking?

Yeah. How do they make it walking and not running? Slow shifting. Just do a little run. I think running is when your foot actually comes off the ground. So your feet have to be on the ground at all times.

One foot has to be on the ground all the time. Well, if you're running, both feet are off the ground. Yeah. One foot. Yeah. Obviously both of you can't be on the ground the whole time.

That'd be shuffling. Right. Right. No, thanks. That's not what I meant. That's good. But interesting. Next question is from Monique Collins, 99.

What is your recommendation for a 13 year old boy who would like to start strength training? I've been lifting for years and have several of your programs, but I want to make sure what he does is age appropriate and that he begins this journey in the right way. You know, all of our programs, I was going to say, yeah, you cut me off there, 100%, cut me off for the past.

That's got to be the best program to start with for a kid this age, right? Because of the body awareness. Wouldn't you say Justin, did you use this with your athletes to get them started? Did you do like body awareness exercises? Oh yeah. Yeah.

Lots of body awareness exercises. I mean, too, like I think for me, the suspension trainer is a big, um, tool that, that really helped, um, a lot of my, my, especially my kids too, and then other like youth that I would train at least learn leverage and learn postural positions and how to control. I mean, stability and control are like huge, uh, in terms of like, how can we start by strengthening that and get a nice stable body position and hold and sustain that position? That's everything in the beginning. Yeah. So, you know, traditional strength training involves most, a lot of what are called

open chain movements. Yes, open and closed chain. Yeah. Meaning like if I'm doing a press with thumb bells or barbells, I'm moving the weight. Okay. Closed chain movements is I'm moving my body. So it's the difference between a push up and a bench press, right? A bench press, I'm moving the weight.

A push up, I'm moving my body. Suspension trainer exercises are closed chain for the most part. And that is really good for learning body awareness and stability and posture and proprioceptive ability, which at the age of 13, if you develop this at the age of 13, it will stick with you for the rest of your life. Now, if you don't train this at 13, he could do other exercises,

traditional strength training, and they're going to be great as well. But the value they would get from suspension trainers, plus they're appropriate for all levels of fitness. You could train a beginner on a suspension trainer. You can train someone who's advanced. I love starting that. Now from there, then you could go to traditional barbell and dumbbell exercises, like a maps anabolic, starting a pre-phase type of deal.

But stick with the core lifts. Yes. Really emphasize form and technique and take them through that process. Obviously not with a lot of load. Hopefully you went through that process of, I mean, you feel confident that they can hold and sustain these positions with their body

and anchor themselves. But yeah, start really slow and just, it's not about the amount of reps or like the whole workout itself. It's really about that one exercise and trying to master the technique of it. Yeah. And I love that you said that the most important thing with a 13 year old, when you're training that, I do this for everybody, but especially a 13 year old. Don't train them to fatigue.

Don't train them to beat them up, to get them sore. Train them like you're getting them to learn the skill. So it's like, okay, how can I make this suspension trainer body row look perfect? How can I get this assisted Cossack squat with a suspension trainer look perfect? Or these W's or this whatever, chest press. Get all their techniques to look perfect. This will develop the best physique, strength, development, reduce the risk of injury. It's the best across the board.

The other thing with 13 year olds, especially boy, is especially if they're skinny, one of those skinny kids, is make sure they get adequate calories and protein and get good sleep. Especially now, kids these days get terrible sleep because they're in the room on their iPads or iPhones and they just don't go to sleep. So good sleep, good diet, eat more calories, hit those protein targets, and then do a suspension trainer program like MAPS suspension.

And this kid's going to- Their progress is astounding. Oh, it's like every workout they get stronger. It's incredible. Yeah. Once you put them on the right path, it's like from there, the progress is it takes leaps. Next question is from Jay Pertle.

I've just come across the term functional fitness. Have you all heard of this? What is the differences and benefits between traditional lifting and functional fitness? Have you ever heard of this? It hasn't been like, uh, used as egregiously, I would say in a while. Like it was like one of those kind of terms that was just thrown out there way too often. It was, it was a term created by very smart marketers in the fitness space to

differentiate, uh, a training style from the traditional strength training, bodybuilding style. So the claim or the criticism was that bodybuilding training builds muscle, but it does not have carryover into the real world and makes you awkward. You can't move well. Muscle bound sort of theory. Muscle bound type of deal.

So functional fitness is training in a way to where the strength in the gym translates to the field or to the real world. Now there's some truth to this. There's definitely some truth to this. Like you could train with weights in a fashion to where you don't train in different planes of motion, you don't add rotation or lateral movement. You don't work with four ranges of motion.

And so then you do reduce your, then the strength that you have in the gym doesn't carry over very well to the field or to the real world because you're only really good at using, at doing specific exercises. That being said, like all exercise applied properly, all strength training applied properly will improve your quote unquote functional fitness to a degree. Right? So if you're not working out versus if you work out and you do it right, are you more functionally fit?

Yeah, you totally are. That being said, functional fitness tends to encompass things that involve different planes of motion, plyometrics could be put in there. You know, rotation, exercises that look more like a sport than they do like a bodybuilding exercise, the emphasis being on how well you move, not just what you look like.

Yeah, I guess you could kind of associate it with more of an athletic-minded style of training, but yeah, to your point, all strength is gonna improve performance. So it depends on what, if you're just training in one plane the whole time and you're just trying to literally pump your muscles up and stick with hypertrophy forever,

you're limiting your potential in terms of your overall movement potential and also strengthening areas of movement and ranges of motion that aren't really getting addressed. So it's, even if you're not really into that style of training, it's good to include it because what we do then is, is we're able to address like some of these ranges of motion that don't get any sort of time where you're going to find yourself in a real world situation,

or even if it's in a training situation where you go a little past the range of motion that you're used to and you're really strong in, um, and then you get hurt and then you get hurt because, um, the thing is like, if you're not training in that and you're not familiar and you're by, your body will respond aggressively, sometimes too aggressively, which then results in some kind of tear or something, some kind of injury as a result. So yeah, the term, I'm not real big fan of the term functional fit. It does work because we're addressing the actual function, the motion movement.

And looking at it from that lens as opposed to just like muscle size and shape and the aesthetic of it. But it's good for everybody. So bodybuilders need to include that in. Also, same on the other side for the functional fitness people, could be going through a hypertrophy phase. Yeah, totally. I mean, back in the day when this term got popular, it was, everything was about standing on one foot and balancing on. Yeah, that's where it got ridiculous.

And it just got, it turned into like a circus show. And I remember thinking like, just barbell squats will make you more functional in the real world than standing on one foot balancing and you know, doing this weird exercise, which is true. Strength makes you more functional. But like, like Justin was saying, when you build so much strength, because you've trained for a year or two years or three years in specific planes of motion, you never move outside of that.

It's always the same kind of stuff because you just want to develop the look. You move outside of that, you hurt yourself. You've got all this power in this one direction. You've got very little stability in other directions. Now you go to the park and you go run and play with your kids and you step in a little bit of a hole or you throw a frisbee and oh, my shoulder hurts. What the hell is going on? Or I got to twist and bend over to pick something up and I hurt my back. This will happen to some very fit looking people because they, they have these kind of big gaping holes in their, in their training. So you definitely want to train in a way to where you're not missing anything.

Am I working front to back, up and down, side to side? Am I rotating and twisting? Do I have some speed training? Is there a little bit of endurance involved in my training? Even for just a cycle, you know, just a few months of just devotion. So it's not like has to be your entire focus, but it's just beneficial on that level. Totally. Look, if you like the show,

go to mind pump free.com and check out our guide for hard gainers. For those of you that have a hard time building muscle, we have a free guide, hard gainer guide. You can also find us on social media. Justin is on Instagram at Mindpump. Justin, I'm on Instagram at MindpumpDestefano and Adam, who will be back soon, is on Instagram at Mindpump. Thank you for listening to Mindpump. 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 Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic.

Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump!