Mind Pump: Raw Fitness Truth - 2408: Why Lack of Recovery May Be Destroying Your Gains, the Importance of Time Under Tension for Building Strength & Size, the Importance of Range of Motion Vs. Weight Lifted & More

Episode Date: August 23, 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: Should you eat breakfast? Or what should you do before you eat breakfast? (1:45) When a rebrand makes something cool again. (26:14) Why are we policing the internet all of a sudden? (32:26) The trends around fitness with Gen Z. (41:05) Fun Facts with Justin: A surprising athlete who promoted their own fitness book. (42:40) The evolution of the modern athlete. (44:34) The most expensive collectibles. (49:06) Looking ‘buffer’ in State & Liberty. (54:26) Shout out to the Mind Pump Trainers Instagram. (57:08) #Quah question #1 - Can you please give me more details on why our body needs rest days and time to recover & adapt? I’ve heard it over and over and still have this drive that makes me want to work hard every day. It’s hard for me to slow down and really give my body a rest, and I am fatigued. On a practical level, what can I tell myself and how can I convince myself that it's safe to take a rest day and I won’t lose progress? (58:26) #Quah question #2 - What’s the importance of ‘time under tension’ in the context of building strength vs size? (1:05:30) #Quah question #3 - My range of motion and form gets compromised as I lift heavier. Is it better to go lighter and get a deeper range of motion & more control or stay heavier with a more limited range of motion? (1:11:15) #Quah question #4 - How many warm-up sets do you suggest? As you progress through the workout and get to the 3rd and 4th exercises do you need as many warm-up sets? (1:15:57) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** Mind Pump #2405: The 5 Intermittent Fasting Mistakes Causing Weight Gain EU takes shot at Musk over Trump interview — and misses Watch Furiosa: A Mad Max Saga | Max The Resistance Training Revolution – Book by Sal Di Stefano Gen Z Loves the Gym; That's a Problem for Chains Like Planet Fitness - Business Insider Mind Pump #2345: The Muscle Mommy Revolution Babe Ruth's Diet: How the Great Bambino Stayed Fit and Healthy 9 of the Most Valuable Baseball Cards in History | HISTORY Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Mind Pump #2312: Five Steps to Bounce Back From Overtraining TRUTH Behind BRO-SCIENCE: Their Key to Unlocking the SECRETS of Fitness & Health | Mind Pump 1998 Why Your Tempo Matters When You Workout! – Mind Pump TV Mind Pump #1932: Lifting Heavy Vs. Lifting Light MAPS Prime Webinar Stop Working Out And Start Practicing – Mind Pump Blog Mind Pump #1530: Why Warm-Ups Are a Waste of Time Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mind Pump Fitness Coaching (@mindpumptrainers) 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. So after a 54 or 55 minute intro, where we talk about current events, family life and stuff, we get into answering people's questions that they wrote in. By the way, if you want to post us questions or give us questions that we can pick from, you go to Instagram at MindPupMedia. This episode is also brought to you by some sponsors. The first one is Organifi. Today

we talked about their green juice. It's a great way to balance out your high protein diet. Go check them out. get yourself 20% off. Go to organifi.com, that's O-R-G-A-N-I-F-I.com forward slash mind pump. Use the code mind pump, get 20% off. This episode's also brought to you by State and Liberty. This is nice looking clothes, formal wear, like suits, button up shirts, nice slacks.

For people who work out, like if you lift, you know what a pain in the butt it is to get a suit that fits you have to get it tailored. With State and Liberty oftentimes it's off the rack and it's good. You got bigger biceps, wider shoulders, smaller waist, bigger quads. Their stuff will fit you. In fact it makes you look even more jacked. Go check them out. Get yourself a discount. Go to MPStateAndLiberty.com and on that link you'll get an automatically applied 15% off. We also have a sale this month on some workout programs. MAPS Bands is 50% off and MAPS 40 plus is also 50% off. You can find

them both at MAPSFitnessProducts.com. You just have to use the code August 50 for that discount. All right, here comes the show. All right, let's talk about the truth behind oatmeal, eggs, bacon, and coffee. But before we do that, the real question is, should you even eat breakfast, or what should you do before you eat breakfast? Let's talk about that for a second.

Where are you guys at with your current habits around breakfast? I know that through the 10 years we've been doing this, I know everybody's been a different place. It's changed. Yeah, different place. I've tried them all. Yeah.

Well, I mean, we all have. Yeah. But I mean, like, where is everybody currently at right now? Like, I feel like you're on breakfast two by the time we see each other. Well, I eat breakfast after I work out. So I work out in the morning. So I wake up at five.

Oh, so is that your first breakfast when I see you eating? That's it. Oh, I thought that's your second one. No, that's my first meal. Oh, okay. So I'll eat breakfast five. Oh, so is that your first breakfast when I see you eating? That's it. Oh, I thought that's your second one. No, that's my first meal. Oh, so I'll eat breakfast at nine a.m., but I typically work out at seven. So seven a.m. And then I come over here and then I'll eat breakfast because I work out so early. It doesn't make sense to eat super early in the morning for me.

It doesn't feel like breakfast. No, what are you? Where are you? Where are you? I do like it's either scrambled eggs, bacon or sausage or like a protein shake in the morning. Like I've been trying to be as consistent as possible for breakfast just because it's the opposite of what I was doing

years back. Like I probably for about like two or three years, I was like not eating breakfast at all. And I was definitely feeling the impact of that. Uh I feel the shift like energy wise, but also, I think it's hard to say, but like when I was not eating breakfast in the morning, and it just, I feel like my metabolism and everything definitely slowed down. So this has been a boost for me. I always have a hard time building muscle if I'm not making a conscious effort to attack breakfast. I think it's always been good for me for mitigating weight gain or keeping my weight down.

It's never been good for me when it comes to building muscle. It's always difficult to- Just because it's hard to get enough calories. Yeah, calories and protein. Like just without having, and so when you guys see me eat, that's my first meal. I'm not eating at home.

I'm not eating until I get here. And that's the, the four scrambled eggs, four pieces of bacon, and then the sourdough toast dry, which is my, pretty much my staple breakfast right now. So. I think, so I think what's interesting around this conversation is there's a few things now that are popular. It's either when we were growing up,

it was breakfast is the most important meal of the day, everybody has to eat breakfast. Now it's pretty clear that that message was promoted by a large segment of- Cereal companies. Yeah, the food industry. In fact, when you would, we would see commercials all the time, and you could probably find these now,

it would say, you know, it's part of a complete breakfast at the end of every cereal commercial. Then they'd show a picture of what the complete breakfast looked like. Some cartoon toucan. It was a bowl of cereal, it was nonfat milk, it was a glass of orange juice and toast.

That's what every picture at the end of those commercials were. Um, and then the message became skip breakfast or fast, fast for a long period of time. And so I think people are more confused than ever. Do I eat it? Do I not eat it? What do I eat?

Like, is this beneficial? Now as coaches and trainers, and I, I'm, I know you guys discovered the same thing. At the end of the day, uh, and we could talk guys discovered the same thing, at the end of the day, and we could talk about what the best foods typically are for breakfast, but at the end of the day, whether or not you should eat breakfast really depends on if it feels good or not. It really doesn't make a difference if you eat in the morning or not. What makes a difference is the context of you and your life.

Like Adam, you said for you, it's hard to hit your protein targets if you skip breakfast. If you wait till noon, well, now you got to get 200 grams of protein from noon till bed versus when you ate a 50 gram or six gram, you know, of protein breakfast. Um, I don't eat first thing in the morning because I work out best fasted. I had many clients who worked out best fed. I had many clients who worked out best fasted. I had many clients who worked out best fed. I had many clients who worked out best fasted. It really doesn't make a big difference until you look at the individual

and you determine what works best for them. How do you feel if you work out fasted or how do you feel when you skip breakfast or eat breakfast? The one thing I want to challenge with the statement, you know, what works best for you is I think a lot of clients don't understand that, right? They don't know what works best. Yeah, they interpret that as I feel good when I don't eat, you know, or it's easier for me to skip breakfast and I'm not hungry until noon, therefore it's what's best for me. And they're missing the part of how crucial it is to hit the protein intake during our fitness journey. Even for somebody and even more importantly for somebody who's trying to lose body fat. For some reason, because of how popular fasting has come back on strong in the last 10 years,

there's been this movement of fasting again and not eating breakfast and skipping it and then people saying they feel better that way because it's easier it's more convenient and I don't feel lethargy. Problem is they're getting till noon one or two and they're eating their first meal and they're not getting anywhere near their protein targets. Yeah so so let's touch on the whole feel better part. Now, there are cases where you'll see functional medicine practitioners will either advise people to or not eat breakfast, so either eat it or skip it. That's based off things like gut health and hormone levels, but if you extend the fast past, so you go to bed, obviously when you're

asleep you don't eat, you wake up and then you extend that and you throw caffeine. Typically, people have their black coffee. What you're doing is you're extending that cortisol spike that you get in the morning. So cortisol typically goes up in the morning and it slowly tapers off throughout the day. Well when you have insulin going up, when you're digesting food, that'll make cortisol tend to come down. So when people first start fasting in the morning and they're like, my god I have so much more energy. What they're feeling is cortisol. Having that extension of cortisol especially with caffeine, cortisol is an energy producing hormone. So a lot of

people you know we think cortisol is good bad the context matters but one thing that cortisol does is it gives you energy. When cortisol is high you feel kind of wired which is why you get those cortisol junkies right those people that keep pushing the cortisol with caffeine and stressful type environments. So that's kind of what's happening. But if we look generally and look at the data on a general, forget the individual, but just look generally speaking, starting the day off with a high protein meal tends to cause better balance in insulin throughout the day.

It also tends to improve satiety throughout the day. So- It also tends to give the client a better chance at hitting their protein. Of course, that's just objective, true. Yeah, and those are major factors, and also major points that I always had to make to the client who wanted to skip breakfast.

It's, I'm glad we're talking about this. I feel like we haven't gone really deep on this conversation in a long time. And it's one of the one of the hardest things I remember was having clients that I'm just not hungry in the morning. I just don't want to eat. And when they're hiring you to lose 30 or 50 pounds, they can't understand you going, yeah, I need you to eat more in the morning. And they're like, nah, I'm fat, I need to lose weight,

I'm not trying to eat anymore, I already feel better not eating the breakfast. Let's figure it out from noon on. And it's like, you have no idea how much you're shooting me in the foot when I'm training you three days a week, strength training, sending a signal to build muscle, and you are not giving it adequate protein and the building blocks in order to build that muscle, to build that

metabolism to make the fat loss easier. You're not giving me that. So all we're really doing when we're lifting weights is burning calories. And then at that point, it's not that much more effective than you just getting on a treadmill or walking and stuff all day long. Well, let's make it very simple. If you're a woman and your goal is to weigh a hundred and let's say 120 pounds. So your target in protein would be 120 grams. That would be the high protein target that the studies show will help burn more

body fat, build more muscle, improve athletic performance, help with satiety. So, okay, I'm hitting 120 grams of of protein but I eat breakfast, lunch, and dinner. That's 40 grams of protein for breakfast, lunch, and dinner. Well now you skip breakfast. Now you got to eat 80, 60 grams of protein twice or you got to eat three meals from noon to dinner. So now you're eating all those grams of protein in a condensed time. It's hard enough eating it breakfast, lunch, and dinner for most people, let alone now I'm starting at noon and how am I going to get 120 grams of protein? Let's not layer on the fact that you probably working, probably have children and all these

other factors that make that extremely difficult to do that. And so even though fasting has become so popular in the last decade, I'm normally not a fan of someone doing that unless we, they've been advised by their functional practitioner, or I'm trying to address gut issues first before we tackle the next mountain, which is getting the protein. Or most importantly, in my opinion, fasting not for physical, athletic performance, aesthetic benefits, but rather, detachment and maybe loosely spiritual benefits.

That's the real reason why fasting ever existed as a quote unquote diet anyway. It's actually one of the original diets. Like if you look at, you know, the ancient Greeks and Romans, and you look at all the major world religions, fasting's in there. It was never a way to lose weight.

It was never for aesthetics. This is none of the reasons why they did fasting. They did it to bring spiritual clarity. It's just that it's a form of detachment. Yes. So if I have a client that is like, man, I got this really bad relationship with food, I want to reset my my hunger cues I am you know, I'm somebody that overfeeds myself because I feel like I'm gonna lose muscle whatever

I think I'd like to do a just a fast just to kind of like break free from food Stick with my feelings not feed my feelings not you know eat because I'm stressed actually sit with them Then yeah, let's do it. But if I have someone's like, I'm gonna fast, I'm gonna lose weight, no, not a good idea. I think it's good for people to have a bird's eye view of their behaviors, and I think fasting allows you

to peer into some of those tendencies that you have throughout the day. So there's value in it, but it's definitely been over promoted as this way to cut this out. Way over promoted. Yeah, like now you're cutting out these calories, and then the rest of your day you're not going to eat as much, and therefore you're going to lose weight.

And it just became this whole diet plan that I think if you remove the diet plan, and you just replace it with a lot of the actual time you spent observing your behaviors and how you can adjust and modify and do things a little bit differently, not be dependent on certain types of foods and avoid the cravings, set yourself up for better success, that would be a much more beneficial way to do it. It's not even just way over promoted. It's also being adopted by all the wrong people.

The people that I used to recommend it to, most people would not think that. The client that I used to actually recommend fasting to was the bodybuilder, was the bikini athlete, was the orthorexic clients, ones that weighed and measured and ate six to eight meals every day. And if they didn't eat every two hours, they freak out. And they didn't miss their macros and they were obsessed with making sure they hit it. And they had great bodies, great physiques, great shape, but they had this attachment to weighing and measuring and food and fear around. If they didn't, that person was who I wanted to detach from food. That was the client, which is not who is promoted to.

It's promoted to people that need to lose weight, which is not the client. For the reasons that we started this podcast was the client that I tried to get to lose 30, 50, 100 pounds almost always was over consuming on garbage, not moving and exercising and strength training and not hitting their protein intake. And so the last thing I wanna tell that client is to just skip a meal or a couple meals and fast through the day in order to lose it. Cause even if that initial cutting out breakfast

and late morning eating or whatever that, whatever period of time we're fasting for for that client who's 100 pounds overweight even if that initially drops them five or 10 pounds it's not a win it's not we're not moving in the right direction all I did was cut out their donut and coffee and their cheese crackers that they were eating at 11 or and whatever I'm still missing protein I'm still not getting good good healthy fats I'm still not feeding the body what it needs in order to build muscle, to build the metabolism. And I gave them a little bit of a five, 10 pound loss and say a month of cutting out that meal, those meals.

And now we're in a worse spot. Now they have an even slower metabolism, and they're missing their targets even bigger. Yeah. You know, it's interesting about this. It's so predictable by the way. So those of us who work professionally in the health and fitness space, when you do it for 10, 15, you 15, in my case, 20, 25 years, you start to see trends. Fasting, I should have predicted fasting because when we first became trainers, okay,

fasting was a bad word in the fitness space. If a person came up to you and said, oh, I skipped these meals. Well, no, no, no, no, no, you gotta eat, you gotta feed yourself all the time. What are you talking about? If somebody said they fasted. Yeah, stoked that fire.

Yeah, we would laugh at like fasting. Like what are you talking about? Fasting was like a crunchy woo woo thing and nobody in health and fitness ever took it seriously. And I could have predicted it because what tends to happen with the health and fitness space is people who are smart with marketing will take the opposite approach and then position it

and sell it as a way to improve the way you look and if it's simple and black and white enough it takes it takes hold and fasting is about as black and white as it gets there's one step with my new diet. Don't eat. You know it's like super easy to follow. Wait you mean I'll lose weight if I don't eat? Somehow they snuck in amino acids, they sneak in like all these other little powders. No, no, no, no. Fasting is beautiful and wonderful as a spiritual practice,

and I'm using that term loosely, but as a way to improve your health and fitness, again, outside of the context of maybe someone who's a functional medicine practitioner, identify some benefit for that individual. No, it's not a great diet. And so for most people, breakfast is probably a good idea. And starting with a high protein breakfast, what you want to do when you look

at your breakfast is look at your protein targets, try to divide it up so that breakfast makes a nice dent in it. And again, the data shows this will help with insulin levels throughout the day, it helps with satiety. Eat the protein first, and if you still want to eat more, then go ahead and eat more. So those traditional breakfast foods, toast and fruit, cereal or whatever,

if you want to have that, do it after you eat your 30 or 40 grams of protein, which you probably won't. You'll probably be full at that point. It's funny, because like, I mean, that's really what promoted why I just stopped kind of cutting out breakfast was, and it was because all the heavy carb amount that I was like incorporating in the meals and like, so, you know, between like cereal or, uh, you know, anything else like pancakes, waffles, all these things that are normally promoted for breakfast. Uh, and

then maybe like have some eggs and bacon or something in conjunction with that, but you would get this like crazy bonk, uh, you know, around lunchtime. And so it's like, now I'm going to fall asleep, you know, at lunchtime. And so, you know, back then I was like, Oh, I think I just cut breakfast out and it'd be good. And really it's just like, if I started out with more protein and just stayed there, uh, stayed there, that energy carries on throughout the day.

The go-to hack for myself and all my clients for the longest time is just, I think that rice, eggs, and cheese goes with every meat. I just think it does really well. Ground beef, turkey, I mean, steak, I mean, you name it. Those things go so good with that. And I just, I bulk rice, eggs cook so quick and fast

and easy so I crack a couple eggs over that and throw it in an iron skillet with whatever leftover meat from last night. And all I need is about four ounces of that meat with a couple eggs and now I've got myself a 40 plus gram or 50 plus gram Burrito bowl that I have for it throw some salsa cheese, whatever if you can't have cheese just have the salsa on it and it tastes amazing It's quick. It's easy and it's high protein and it starts your day off, right? I mean that's the go-to move

Dude, you know, it's funny you brought up pancakes and we've said this before but just to show the power of how powerful marketing and narrative is, they literally took cake. I know. Like it's cake, the name it's cake. Ingredients are cake ingredients. Same batter that you'd make an actual cake. The only difference is it doesn't have frosting. So instead we put syrup. Yeah. Yeah. It says syrup. Instead of frosting, put syrup. And it was sold as a breakfast food Yeah, you are giving yourself cake like a cupcake is this cup size?

Talk about the brilliance though. Okay, if your market is children that you're trying to get to be and like every parent in the world Was like this is easy. My kid consistently eats Try giving them birthday cake for breakfast. Yeah, what do you think's going to happen? They'll definitely eat it every day, I promise. You know, you brought up some combinations of foods. One thing I'd like to add, if you wanted to add anything to a high protein meal, especially meat, and I've been looking a lot into this lately, are greens, well cooked greens.

So well cooked greens, or greens in general, almost no calories in them, they aid in the data on this is quite clear, but I don't think I need to sell this. I think people know this when they do it. They aid in digestion, especially high protein digestion. So sometimes people will say, oh my God, I eat 40 grams of protein. Sometimes it's hard for me to move that through my body. Yeah, constipation might become an issue.

You throw in a nice serving of well-cooked greens that tends to help. But there are things like there's compounds, cofactors, phytochemicals in greens, like sulforaphane, for example, is one example of them, that have been shown in studies to have these anti-cancer, anti-inflammatory type effects in the body.

And when you look at the compounds in meat, uh, you'll see some, some people who say negative things about meat, like it's pro-inflammatory, it stimulates mTOR, et cetera, et cetera. Now context matters a lot here. Um, but for some, balancing meat out with greens creates a perfectly balanced meal. Now you have some inflammation, which not bad by the way, I wanna be clear.

Then it moves. Like meat is very pro muscle, it's anabolic. Throw a bucket of spinach on that iron skillet. You throw, you have greens with your protein and now you've got these anti-cancer, anti-inflammatory effects, pro-digestion effects. It's literally the perfect, it's the perfect pairing with meat, it's the perfect pairing with a high protein

meal, I think this is why bodybuilders for so long, now they do it in a weird way, right? They'll eat the same damn vegetable five times a day. You know, this is what, so I was so, I was so like, the one thing about vegetables, because they're not as good, you can't cook in bulk. And so when I was bodybuilding, this is where like Organifi's green juice was like clutch.

Cause I could do all the prepping of the rice, the meat, all of that, that to me is reheated well. Spinach or asparagus or something cooked from days before that re-microwaved is disgusting. It's soggy, it's gross. And so, I mean, always I'm trying, if I'm making a meal fresh, I'm always trying to put fresh vegetables in it.

Real food first. Yeah, real food is always number one. But bro, I lived off of Organifi Green Juice with this. That was just like a staple with a meal like that. So quick, so easy, getting everything I need to get. So if I eat a high protein meal, which I digest pretty well anyway, but if it's big, sometimes I'll have like 70 grams

of protein, I'll have a big ass steak or something like that. I know, all right, I'm gonna have a nice serving of well cooked greens with it, and if I don't, I do the same thing. I'll drink the Organifi, and I just notice a difference in my digestion and how I feel, and it's all those cofactors. There's not a lot of calories in greens, very little. Some fiber, nutrient-wise, folate,

you got folate in there, but it's not like, I know they say it's nutrient-dense, but really if you look at essential nutrients, not really. But the cofactors and phytochemicals that you find in plants are quite unique. Well, you have those benefits. Have you heard, I mean there's always like some like, I don't know, exotic type supplement that,

it's, so the latest one's like sea moss. I don't know if you've heard of it. No. Sea moss and then there's like chlorella, which actually I think is in green juice. Yeah. I've used chlorella. Yeah, so there's like all these like antioxidant

benefits to it and all these like basically everything that Green juice promotes, but it's like this new thing. Like it's all of a sudden. We just found this algae from You know the Himalayas or something. I don't know. I don't know where they came up with it But it's the latest thing that I heard I know if you heard it. Well, I think it's important back to his point It's like something that we've known for a long time and then it's just being recycled. It's just recycled. You know what they do, bro? It rebranded.

I'll just talk to anybody who wants to start a supplement business. Here's something you do. Go back 10, 15 years. Find a truth. No, no, find something that's true. And then find it in something that's obscure. So then you sound like you're introducing this new exotic.

I was going to say, go back 20 years and what was popping that was. That's another way to do it. Yeah, yeah, go back 20 years. Like, I can't wait till like Vanityl Sulfate and Smilax come back into fashion. They will, because they were popping in the 90s. Timestamp.

And they will come back in. Remember I said that. Someone's going to sell, in fact somebody listed, he's like, oh shit, we looked it up. He's like, yeah, I'm going to work on that. Yeah, I was about to release that. He's letting everybody know. I took Chlorella for a while.

Yeah. You know what's interesting about that? What's the compound in greens that make a grain? What's it called, Doug, what is it? It's, I don't know why it's at the top of my tongue. Chlorophyll. Chlorophyll. You know what chlorophyll is remarkably similar?

Chlorophyll. Yeah. Hemoglobin, right? It's really, it's remarkably similar to human blood. What? Yeah, chlorophyll, which is in plants. Which is basically plant blood, right? Is that what it is, plant blood?

Look up chlorophyll and human blood. I read about this a long time ago. I may be wrong, I may be totally wrong. I've heard this before. Well, hey, remember what I told you guys? It's just weird that they're so similar. Hey, remember what I told you guys? One of the neatest things about learning

about marijuana plants was the similarities of like the nutrients, the peaking, the timing of the plant. Bro, it was literally like that. Living beings. I thought, now I get why, you know, people are like, some people, the plants are like super hokey like that. Talk to them and they like, you know what I'm saying?

There are plant people out there. There are, there are, right? There is somebody who's listening right now. There's like 100%. Oh, here it is. The green, okay, chlorophyllll the green pigment found in plant leaves is chemically similar to hemoglobin A protein of red blood cells that carries oxygen throughout the body So some researchers suggest no way that chlorophyll may help with blood conditions like anemia and thalassemia

Because it can mimic Hemoglobin's actions. That's why so Wow. So yes, and it says underneath, chlorophyll may help produce red blood cells. And so they've done animal studies with anemia. So here's a deal. If you're an endurance athlete or you want more endurance, this may be a supplement or something to look into. Because obviously more red blood cells means more oxygen.

Interesting. You know? I mean, what do the athletes, what do the cyclists and endurance athletes use? EPO? I always thought things like raisins and things like that that would, and spinach is known to do that also.

Yeah, why'd you say raisins? Raisins is higher in iron, also would increase red blood cells. Oh, maybe the iron? Yeah. Yeah, that's what it is. Wait, are raisins higher in iron than grapes? I believe it. They are, they are.

How? Because we eat them, they're condensed. You eat like 10 raisins to five grapes than grapes? They're the same thing, aren't they? They are, they are, because they're condensed. They're condensed, you eat like 10 raisins to five grapes. Oh, so higher per gram. Yeah, yeah, per gram they'll be higher. No, that was like the staple, like, shriveled grapes. Have you seen, by the way, have you seen the marketing around prunes,

how it's changed, have you seen this? No. So prunes, which are plums that are dried. Yeah. Okay. When we were kids and before, when you think prunes, what do you think? Prune juice. Yeah, but what do you think?

Why would you take, yes. Yeah, yeah, yeah. Hey Justin. Immediately. If you're constipated. He's like, I know this one. I got this one, Alex, for 500. Yeah, yeah, yeah.

Constipation for 500, please. You take shit, Alex. So prunes, when we were growing up and before it's like if your kid is constipated and your grandma can't poop, eat some prunes, have some prunes. So it's kinda like bad marketing for a while. So then nobody bought prunes cause they were good.

It was almost like if you can't poop. Yeah, everybody's embarrassed. Nobody wants to admit they're eating prunes. How do they rebrand those? Go to the grocery store. You go look them up now. Go find them. They're all called dried prunes now.

No, excuse me, dried plums. Nobody says prunes anymore. Oh wow. It says dried plums. You go look them up now. Go find them. They're all called dried prunes now. No, excuse me dried plums Nobody says prunes. Oh, wow. It says dried plums. I'm like dried plums. Just try to get bad. Yeah Why do they call it prunes? Plum tree. I'm always like what do we do with this? Like why even have a tree like that? There's so many of them. Plums are delicious. They're actually good. They're they're really juicy. That's one of my favorite fruits Yeah, I mean it was was like, it's comparable. Like the peaches, obviously, like everybody knows how good those are.

Yeah. You know, you just reminded me so that I'm gonna put it out there for the audience, maybe, because I'm always looking for cool books like this. I think stories like this are so fascinating when somebody, like a new CEO comes in and they're rebranding something for like, that's been going for like 50 years. I mean, a good example of that would be like something

like Stussy, right, or Champion. I got a better one for you. Really? Yes, dude. Give it to me. Those are crazy. Rothball. Stussy and Champion were sold in Kmart. I'm still an oldie.

Kmart and Ross, and somehow made its way into street brand high-end clothes for kids. I got one better for you. This is a well-known one. When I bring it up here, remember. When we were kids, before and before, this particular, you actually brought it up, this particular food had a bad rap. Nobody liked them, they're gross. If you give me a cookie with these I'll throw the cookie. Oh I already know the Brussels sprouts. No, raisins. Oh raisins. Raisins. Do you guys

remember the California raisins? Yes. Do you know how much they're worth? Yes. There was hell of money. So they, literally the raisin. Yes. Who the hell came out with the california. It was a jingle with the intent to rebrand them. To rebrand them. Yeah. That was it. And raisins blew up. Yeah. I mean, I mean, Popeye and spinach, you know, that was, that was like a popular idea was like to kind of like make a cartoon out of whatever you're trying to sell back in the day. That's how they moved. There's gotta be a book on this. There's gotta be a book on this. There's gotta be a book that has all the best rebrands or the comebacks.

It's crazy how effective it is. Yeah, I would love to read that. I'm so interested in those stories. I think it's so fascinating. So my raisins, by the way, it's a well-known one. They look at sales of raisins, and then the California raisins come out, and kids wanted to eat them,

and everybody started eating raisins. Whereas before that was the dorkiest, nerdiest, never-eat eat them food. Boring snacks. Popeye closed me as a kid, closed me. I was, I hated, who likes spinach when you're a kid? Popeye closed me and then all the milk campaigns closed me dude, like big time.

I was like, I'm gonna get big by just drinking gallons of milk. So did I. And now I have all the gastrointestinal problems as a result of that. Bro, I literally. Cause you're probably doing like 2% or skim on that too, right?

Yeah, exactly. It started out like that cause low fat, right? Yeah, well it got from it. No, I used to pound, I would buy, what's the skinnier, is that pint? Is that a pint of milk? Not the gallon. I'd have a pint of whole milk every morning

with my breakfast in high school. Every morning I would drink that on the way to school and almost puke. I don't know why I thought peanut butter jellies were the answer to bulking when I was a kid. Oh yeah. I think it was because it was easy and fast, like it's like stackable.

And they're delicious. Yeah, and they're delicious. It was like, I used to stuff myself after a meal, I'd eat a protein shake and a peanut butter. After meals. Yeah. After meals. People, the biggest misconceptions people have in terms of like, I get a lot of protein from like, like, I think peanut butter is one. Oh, definitely. I was gonna say the, the protein sources. And then I'd say even sizes. Yeah.

Like you think because you eat eggs, oh that's a good source of protein. I had two eggs. Yeah, or I had a turkey sandwich at Togo's and so you go like, oh that's high protein. It's like, no, it's four ounces bro, or oh it's 22 grams in a couple eggs. I think it's all the plant sources.

Like I had beans, oh beans, yeah they have protein, but you know how many beans you have to eat to get 30 grams? Roomful of beans, dude, they have protein, but you know how many beans you have to eat to get 30? You got a room full of beans, dude. Good luck. Yeah. I mean, most people, that's why, I mean, obviously this conversation started all on these breakfast foods, but I can't stress enough how as a trainer, maybe one of the first big things, if you're listening right now and you're starting your journey, and one of the biggest things I

could ever do for a client, obviously, is to get them strength training, right? That's always number one, right? Getting them moving and strength training, just a couple times a week, two, three times a week. And basic, not crazy, not hard, not a lot, just strength training. Compared with eating a high protein breakfast.

Like literally, that's a great start for like 90% of people that are just trying to figure things out right now. It's like go eat a high protein breakfast, go lift weights two times, three times a week, four or five exercise, don't overthink it, and like watch what that does by itself. You know you brought up companies that or you know like Themes or whatever that just made a huge turnaround with marketing. Yeah. Doug pulled up some and one is standing out to me, Crocs. Crocs almost went bankrupt in 2009. Yeah. Yeah. Do you know when I go to the gym, I work out in a... Everybody has Crocs. Why is everybody wearing Crocs in the gym?

And all my kids, like their generation, like... I remember Domino's Pizza. I remember that story. That's a cool story. Oh, you guys remember... Yeah, they made a massive comeback. I had a t-shirt. I had a Domino's Pizza. I remember that story. That's a cool story. Yeah, they made a massive comeback. I had a t-shirt, I had a Domino's Pizza t-shirt when I was a kid with the Noid. The Noid! Remember that guy? Yeah, of course.

Wow, Marvel too, huh? He was a little annoying troll or something. Yeah, find me a book on this. There's gotta be a book with all of it. Yeah, Apple? Oh yeah, that's a good one. Yeah, of course, everybody knows the Apple story. Yeah, the Apple story of Jobs leaving and coming Apple. Oh yeah. Of course.

Everybody knows the Apple story. Yeah. The Apple story of jobs leaving and coming back. Oh dude, speaking of tech and stuff, so as of the recording of this, obviously we record this ahead of time, so who knows what's going to happen until this drops. But the interview that Elon Musk did with Donald Trump. Oh, did you watch that? Listen.

I didn't watch it. Listen. Okay. This is the weirdest, craziest, most insane time in my life around topics like this. Because, well, I'll just explain what happened. And this is objective. I'm not going to give my opinion on Trump or whatever, just the stuff around it, surrounding it.

The European Union told Elon, they will fine him and prosecute him if he airs the interview with Trump. Yeah. Okay. Just if he airs the interview with Trump. Yeah. Okay. Just if he airs it, don't air this. If you do, we're going to find the hell out of you. What?

What do they care? I don't understand their election. I don't know what's happening. I don't understand like why they're trying to police the internet all of a sudden. I don't know what the hell's going on over there. I know in the UK they're lost their mind. They're, um, arresting people for quote unquote, hateful speech on social media. Yeah, like memes. It's a weird time. It's really weird. So there's... It's tyranny, dude. Look, be

objective everybody listening right now. There's far worse stuff on the internet than an interview with a former president. I don't... and this before it even aired. So it's not like he said something and they're like, hey this is really terrible. Yeah. Just don't air it. That's what they said. And they sent him a letter. Elon responded by tagging the president, the whoever leads the European Union with a, you know, go F yourself meme, which I think is hilarious.

It's like, okay, this is going to get weird. Then he goes on to do the interview on X and they get a massive DDoS attack. Basically this is when they saturate your data so that your site doesn't work. And really the only people that can do that are people with a lot of power. So it's either Deep State, it's a crazy organization of hackers, who knows?

But they were successful in shutting down their ability to run this interview for like three hours. Then he finally got it up, and it's, I mean, I don't know how many millions of views. I heard a million live viewers. Live, 1.7. Like never, that's ever been done. Live.

No one's watching. And as of right now, I think the cumulative views is like 80 million or something like that. Just crazy. What a weird time. It's very organized. This is so strange to me. I can't believe that Europe, Western countries.

Why isn't Kamala getting suppressed? I don't know, man. She's so popular, that's why. Yeah, well. So popular. I just, I wanna ask people questions, like, you know, like, you know, obviously people hate Donald Trump

for whatever reasons that they have, but like, why isn't this happening to her? You know, he got, didn't he just get absolved of that court case recently? I just hope this isn't our- It doesn't matter. I hope this isn't our future. I hope we don't have to think about politics

the level that we have to think about politics in the last like, just decade. Like, is this like the future? Is it gonna be like this or worse forever? I'm afraid of that. I'm afraid because of how polarizing social media can be, how fast news travels, that this is forever the formula and strategy.

And it's just like, right now it's Trump and Kamala, or it was Trump and Biden before, and it was Trump and Hillary before. Doesn't matter. Doesn't matter. We're always going to have this going forward, this crazy vitriol on each side and like alarmist type of pose I think that's I think what you're saying is a hundred percent I think we

need to pay attention to that for sure but the part that alarms me is the attempt at censorship from Western nations this is is really strange. That's so anti-Western values. It's anti free speech. It's very strange. Free speech should be almost a hundred percent free because who determines what is considered hateful or dangerous speech are the people in power. And in the past, this is a fact, okay? In the past, if you were preaching against slavery, they would have said you're hateful because that's the law of the land. If you were preaching against giving women the right to vote or preaching against war in Vietnam or any other war, they would have shut you down. So we need free speech, which means you're gonna get shitty speech coming out as well.

But felons and criminals have been speaking freely for a long time. They wanted to shut down an interview with a former president, and they literally threatened somebody who owns a platform. Why are you so threatened? What is going on? You know, what are you hiding? This is weird, it's really, really weird.

It's just, it's accelerated, and we knew it was happening. We knew it was gonna keep getting more getting intent more intense as we get closer November it's just gonna keep weird things are gonna keep happening So I saw someone talk on this we've had this debate before on the shows like was it always like this is it just now that We're now it's more obvious or is it just getting worse somebody made it. I heard I heard I remember who it was They made a really good point. It was I Can't remember his name. I can picture his face. The scientist who's been on Rogan, him and his brother.

Weinstein. There you go. He did this talk on it, made a lot of sense. Eric or? He said in the past. Brett and Eric. Yeah, I think it was Eric that said this. He said in the past, it was easy to control the media

because you had like five networks and maybe ten networks Mm-hmm said now because it's so decentralized. They just can't control it And so the reason why it's crazy is because it's it's almost impossible for them to completely control So it's now it looks more obvious and more insane. Yeah, it's like pirate radio. Yeah, really like podcasting is pirate radio That's what it was. They can't like you know, they can't contain it No, so it the questions the the overall podcasting is pirate radio. That's what it was. They can't like, yeah, they can't contain it. No. So it questions the overall narrative, which, you know, they're trying to still protect by all means necessary.

So they still have their hands in these big corporations and can kind of help at least kind of steer that messaging. Well, and a lot of people fall for it. Now, I don't know how true this is, but what Elon said, he posted, he posted the letter they sent him or whatever the email so that was real this he said this I don't know if this is true or not, but he said the European Union Essentially tried to make a deal with him and said if you censor this We'll leave you alone. If you don't we're gonna come after you and he said the other Social media platforms agreed to it, but I didn't. Really?

Yeah. So he's saying they came to him. Even Facebook, because I feel like Zuck has been trying to be more balanced about it. He has, yeah. In his rounds, he's been doing interviews and stuff. And he seems like he's trying to be a lot more balanced. Hopefully.

Have you been watching his stuff? No. Yeah, he's coming out and saying that. He hasn't came out and endorsed Trump, but he's definitely basically said he made a lot of mistakes in the last election and he's like, oh, yeah Oh, yeah, you haven't seen that. Yeah See a couple he's not trying not to bombard people with propaganda, but I mean, it's almost impossible. Why is his bunker? What I do it's screwed so here I'm gonna go over here and those are way up right bumper bunker sales They're like up. Yeah, it's screwed. So here, I'm going to go over here. And those are way up, right? Bunker sales, they're like up there.

Yeah. I think it's like at record highs of people building them and purchasing them. It would be so shitty, though, to live in a bunker, wouldn't it? Yeah. Like the shit at the fan. That's a last case scenario.

Not living, though? I mean, would you? Well, no, I get it. I'm just saying it would suck. You imagine it. You just watched Furiosa. I did, bro. I watched half of it. Is this where we're going? I'm halfway through it. Hey, by the way, what get it. I'm just saying it would suck. You imagine- I love you. You just watched Furiosa. I did, bro. I watched half of it.

Is this where we're going? I'm halfway through it. Hey, by the way, what a great- Great movie. Well, they're just- So glad you guys finally watched it. Such good storytelling. It is.

That whole dystopian world. Good storytelling, good acting, good cinematography. It was good. The language that they use, they call gasoline, guzzoline. You know, or yeah, you could tell, they're trying to depict it's a dystopian future where you know The English language got twisted and it's pretty it's not bad. I'm halfway through. So I really liked it I'm that's not really I'm your guys are more sci-fi guys, but I don't Justin will love it

I don't you got enough love. I was like, I don't remember anybody in here get from I don't know Yeah, I don't hear a lot of people talking about it But I mean I like I got good rotten tomatoes score on the audience Yeah, I did. And I liked it just as much as the other one that we talk about that was really good, which the other one. Dune?

Yeah, Dune. No, Dune's on another level, bro. Oh, I thought it was right in the same category. Definitely think so. No way, Dune is just the whole. The things I just listed, Furioso had. Yeah, they did a good job. They did a good job, but Dune is just epic storytelling

on a whole other, in my opinion. I mean. In my opinion. I don't know. One thumb up, one thumb down, what do you think? I mean, no, I mean, I think, I mean, I wouldn't, okay, maybe it's a little bit better movie, but I mean, for all the same reasons,

I think Furioso's just like. I see the point you're making. Yeah, yeah, it's like, it's like, you could, I mean, argue you like that one a little bit better, because maybe you have a draw to Dune more, the storyline or whatever. Dude, I gotta tell you guys about what I'm reading on the trends of, fitness trends right now.

We've been predicting this for a long time. We published a book, The Resistance Training Revolution, predicting like this is happening. I just read an article on Gen Z and the trends around fitness with Gen Z. You ready for this? They're far more into strength training than any other previous generation.

In fact, they're more into strength training. Far more? Far more. In fact, they're more into strength training than any other form of exercise, pretty much. And you know who's driving it in Gen Z? Us? No.

Enzo? No. No, you know who's driving it? Shout out to Enzo. Shout out to women. Oh wow. The women. I mean they drive every market right? They do. I mean so I guess we should have been able to. It's the girls and I read this article on the, I don't remember what the percentage was, was a significant percentage of growth. In fact, and you know gyms are know this, they're changing the footprint, we talked about that. But they were interviewing girls and they're like, yeah, well my mom was working out,

they just wanted to be skinny, but we don't want to be skinny, we want to have big butts and big biceps. Big biceps! Let's go muscle mommy. I know! Let's go muscle mommy. Crazy, right?

So I think, now as Gen Z starts, they're driving the trend, so I think we're really on the cusp of a real strength training revolution, or fitness training. And the reason why I like this fitness training, unless it gets distorted and gets twisted, it's gonna stick around because it's real.

Like this is a trend that's gonna stick around because people, if they do it right, are gonna be like, oh yeah, this is a great way to work. Well, okay, this is kind of funny and somewhat related, but if you think of an athlete that promoted their own like fitness book, like what kind of athletes come to mind that that would type of athlete. Yeah, like if you had an athlete and you're going to pick like, oh, like they private awesome like fitness regiment and they should write a book football ball or where like, yeah. Football or? Football player or like, yeah. Anyways, what I was surprised was there was an actual fitness book that Babe Ruth wrote.

I'm like, what the fuck? The guy who showed up to the games drunk and stuff? Yeah, yeah. Cigar, yeah, like cocaine, like who knows what this guy was doing, you know? But apparently he had, like he got so out of shape and he was like going through a few seasons of like some of his worst performance and Hired this this well-known fitness guy

Over there in New York and then I'm trying to remember the name of him But they didn't even talk about the actual name of the the trainer in the article which was frustrating But if it was a Jack Elaine or no, no, no, it wasn't it wasn't anybody famous like that, but it was before him No, Jack. I think so. Yeah But it was all like it was all like body weight training and then stuff with his bat where he did a lot of rotational So it was all like calisthenics but like really decent like Nutrition advice and all this stuff and like and then he got leaner. And I didn't realize Babe Ruth got leaner and muscular, came back and started playing amazing,

took them to the World Series the next few years after that. I was like, all I remember from Babe Ruth was that he was an overweight, just home run, fricking. Yeah, but imagine though, you get him to lose count. You get him to lose 15, 20 pounds, and he's one of the most famous people at the time, marketing, perfect marketing angle. So this makes me, so.

I have a baseball thing for you. Well, I was gonna ask you guys, because you guys are sports guys, how well do you, because back then, they didn't train like they do now, they didn't have any of this science technology. They were all working, bro, they were like, they were full-time contractors

and then on the side they were playing baseball. They didn't need to work out, it was hard labor. How good do you think Babe Ruth, because obviously the reason why he was able to do what he did, which even today, if you did what he did, you'd be one of the best. No much better, and I know people are gonna fucking, yeah, no much better.

Because here's what you have to understand, especially a game like baseball. Part, Babe Ruth was also hitting off of guys that wouldn't even make it in the minor leagues pitching to him. Where guys now throw 103 miles an hour and have 40 different pitches. Bro, they were not throwing pitches like that. What was the top spot to put Doug? Look up, what did he play, 30s?

Look up how fast was a major league baseball? Not even just fast, the movement and control and Look at how fast was a major league baseball in the 1930s. Not even just fast, the movement and control and the precision of a pitcher today was not even the same universe. Not even the same universe. Yeah. So, I mean, so it's all now, obviously he's not trained. So it's all relative.

That's why everybody always tries to be like- Because everybody else would have been better. If you were in that era and you watched it, want to defend that guy always that's how everybody is right but there's like just like guys that will talk about basketball in the 80s and 90s how much tougher better they were oh on average than the 1920s they were throwing 85 miles an hour yes so pictures 90 85 miles an hour is a high school pitcher for a second some pictures topped out at 90 that's pretty good what are they doing now night what's 90? It's not just that though. 90 is a huge difference between 90 Sal and 103 with control and all kinds of different pitches.

They didn't have all the same pitches they're throwing with today. Did they use a different size bat and everything too? I know that the size of the field was different. I'm not sure if the base distance was different. They've changed some things like that. But all in all, the quality of the guy who you're playing against is different too. So you have to factor that in. So just like my point I'm making with basketball,

because this is very contentious right now, because we all grew up in the 80s, and there's a lot of people that, and I'm a big 90s basketball fan too, and want to say that that dream team is better than ever. But the man, the level of science for these athletes say, well, LeBron James is doing at his age. We've never seen anything like this physically what he's capable. I don't know if you guys watched any of the NBA in the Olympics right now.

That dude, I mean, he was MVP. And he's what year 20, what is he 22, 24 years in the league and he's dominating in the Olympics still like that's insane. Like to think that and then someone wants to be like, oh yeah, well, you know, if he played back with Michael Jordan, he'd get his ass kicked. I'm like, no, I don't think so. He is a specimen, like 100 percent. And I'm a Michael Jordan fan and I'll make that argument. He's the goat all day. But also understand that we've evolved

so much in sports science, nutrition, recovery, technique. So I saw a meme that was comparing the fastest sprinters in the 1930s to today. The difference wasn't huge although that's sprinting right? 0.5 seconds is a big difference in sprinting or whatever. But they showed that what kind of, what they were running on, the shoes that they used, they didn't use blocks. Right. They literally just put their feet on the ground and took off. And the speculation was that the difference in time really was based off of that.

Same thing with swimming records. Yeah, and now swimming and sprinting, and not to take anything away from those athletes, is very straightforward. Yeah, yeah. And the people have been training after. The skill and the gamesmanship. Totally different.

The strategy of football and basketball and these other games, there's so many other things that we've been able to evolve. And the bringing in the, like you go sprint on a day, like your recovery to what, understanding recovery then, comparing to a football player who's gonna show up every Sunday and slam into guys in like basketball playing every other day like that like understanding that like I'll say this though about the older athletes. I will say that they were tougher, but it's not because of anything other than I don't know. I don't disagree with that. You had to be tougher. I don't disagree with that. Just to be alive. I mean, just I mean,, I mean, let's cause here's the thing to defend the Babe Ruth era and stuff like that. Try going to work, you know,

pounding railroad for fucking 50 hours a week and then go play a game. You know what I'm saying? Like, or, or watch a boxing match where they went for 15 or 20 rounds and the ref didn't stop it ever. Yeah. The ref stopped it when your eyeball fell out of your head. Otherwise, just keep going. Punch each other all night until the next day. Since we only get these little moments of sports talk. So I have something for you since

you brought a baseball that I wanted to talk to you about that I thought was really interesting. I just learned about. Do you know what the most expensive baseball card sold for just not that long ago? It's not like a big man for a... Do you know how much it is and do you know who it is? Yeah, okay. So you don't know who it is because the story behind it's actually really interesting. Is it Ty Cobb? No, no, it's not.

It's not anybody who you guys are gonna guess. Did I just get a name right? So look up the most expensive baseball card. Did I got it right? Look at the most expensive baseball card. I think it sold for $25 million just recently and in shitty condition, right? Let me see it, show me the top one.

It's in shitty condition too? Yeah, oh yeah, it was like a score of a five. Wow. That's not Mickey Mantle. Go to, go, go. And maybe it's not Mickey Mantle. Go to go. And maybe it's not up yet. No, no, no, it is. There it is right there.

See that card on the left? And the pictures of three, that little tiny one. Oh, I thought that's not Ty Cobb? No. That's what's his name. Oh, yeah. Pull up his name. Oh, I've seen that card.

Yeah, I've seen him. No, no. Wagner. Yes. So why that's famous. Hey, why don't we comb our hair like that anymore? Let me tell you why this is famous. OK?

Awesome. why that's famous. Hey, why don't we comb our hair like that anymore? Let me tell you why this is famous. That's awesome. So he, early on, was against promoting smoking to children and baseball cards were in packs of cigarettes. And the reason why that is so expensive is because he refused to be, to his trading card to be put in cigarettes. And so, but it had already gone out and there's only so

many that actually made it into the cigarette boxes and people have in circulation. And the best one that's ever been graded is a grade five, which is like bent corner. I mean, five is not a good card. Right. And I mean, even like one that was torn, I think sold for like 12 million or something. Oh my God. Yes. So that's how rare that card is. That's the reason why that card is, and he was also a great player by the way. He was also.

So they printed them, but then they never put it in circulation. No, it did get into circulation for a short period of time. And then he was like, he made a stand. I do not want my card. So then they were, yeah. Cause I don't want kids buying cigarettes. That's right, I don't want kids buying cigarettes.

How crazy is it back then? My great grandfather, okay, he started smoking at the age of nine and was chain smoking. Nine! So these were rolled cigarettes. These were not like no filtered on that thing. And so this makes sense now right? Like it was promoted to get kids started early on. They were working in factories or in the fields. I've seen those old pictures. A 12 year old just chains smoking. Times are tough. They are tough.

Let's be honest, we were promoting it to pregnant women at one point. You know what I'm saying? So like, if pregnant women can have it, why can't kids have it? Listen, if I'm 9 years old or 10 years old doing hard labor, I probably need a cigarette, to be honest. That's not too crazy sounding. A little cough syrup. I thought that was a really interesting fact. The most expensive stamp ever sold, I think, is more expensive than that. What do you think? Stamp or baseball card?

Oh, that's a good, that's interesting. I mean, the stamp is going to be more historic. But yeah, not more expensive. It's the upside down airplane stamp. You ever seen that? They misprinted a stamp with an airplane, like a biplane upside down. Look up the most expensive stamp ever sold. Maybe I'm wrong. Maybe I'm wrong. I don't know. But I know it was a lot. You got to look for all the imperfections. This segment just highlight what a big dork you are. I brought up a cool a collection. You guys collect mold? Yeah.

Hey. What is it? What is it? 9.4. No, the baseball won, bro. 9.4 it says? According to that, 9.4 million. It's in 2023.

Stamps less cool. No, OK. Well, I'm sorry. You know what's funny? I mean, that's up there, though. As I was talking. That's up there with some of the most expensive. Hold on.

As I was talking, I was like, this sounds nerdy. That's it, right there, the upside down. Maybe that's the most expensive. Hold on. As I was talking, I was like, this sounds nerdy. That's it right there. The upside down. Maybe that's the most expensive US stamp. Okay. Two million bucks. It's an upside down biplane. I did have a stamp collection for a second. I did. I don't know where it went. It's too bad. I don't know where it went. Yeah. I had one too, actually. Did you really? You guys are a bunch of dorks. Did you ever collect coins? You needed better coins. I had coins. I have, I had real silver dollars.

I've actually got silver dollars somewhere. I don't know where they're at. I collected silver dollars and the... Actually, what's the other one? The half dollar. When you think about it, that's the only thing that has real value, those silver coins. Because they're real. It's real silver.

Yeah. Is it true to the weight or is it like technically silver dollars are probably worth more than a dollar now? Oh, way more because it's real silver. It's real silver yeah way more. So if you want to buy, I know this is a fact, if you I mean I haven't checked it for a month or two, but if you want to buy like a 90% that's how they used to make them they were 90% silver, I think 10% nickel. If you want to get a 90% like silver half dollar. You'll pay like 20 times face just for that. Wow.

Yeah. Cause I have a, you know, it was one of those ones you fold out years. So did I. Yeah. I don't know where mine is. I don't know where mine's at either. I got, literally that was my first job.

I got paid in silver dollars and half dollars walking this little wiener dog for this old lady. Did you save them? Yeah, I saved them all of it. Yeah, so that's never been spent it. Now. Do you know where yours are at either my parents house? Oh, see, I don't know My mom's got mine too. I don't know why yeah, there's all this yeah all the collectible things I just left you probably never got it. She sold it to get into Amway. So she's all am way Hey, we supposed to mention state liberty I gotta say this about state liberty anyway. My mom did do that by the way. Yeah, I know she did. That's the dude that makes jokes about the whole ten level. Oh God.

Anyway, hey, we're supposed to mention state and liberty. I gotta say this about state and liberty. I actually got this comment from my wife that the state and liberty, so people don't know, we work with state and liberty. They're a company that makes like nice looking formal clothes for men that's tailored for people who work out, right? So off the rack, you buy a shirt, you buy a suit, it fits.

It fits. The waist is small, the shoulders are shoulders wide she said they make me look buffer. Yeah, so guess what sure Yeah, every day. I'm so glad we have something to refer like buff dudes, too Yeah, it's like I get some messages like even from their wife will be like oh, I'm looking for some like out like some You know clothes that'll actually fit and I'm like like, dude, this, you gotta look into state. There are also a, cause there's a lot of brands in the gym world that have popped up that like, you know, fitness guys have done, but it's like a- This is not like, this thing literally looks good.

Like you wear the suit, you look like you're- No, no, no, it's high end. So that's what I like about it is it's not just some- It's also a compliment. Gym bro who bought some China clothes and threw a slogan on it. I want to say this too. For people listening. It's a compliment too. If you want to get someone a gift from a clothing place and also subtly compliment them that they're buffed, that's it. If you got somebody like a big and tall gift card, it's kind's kind of like in my fat if you get somebody like a state and liberty

Oh, I'm Jack. So I have to go a size up and everything. Are you in the state? Yes I'm on the cusp. Oh, you are are you now even though you're you're you're oh, that's a good question Yeah, I think so still think so. Yeah, just cuz it's my dimensions. It's like more It's more of my my how tall how wide my shoulders are even though my arm. Yeah. Yeah. Yeah, it's just I'm got it The way she but for me is always the neck like cuz like in your head Big melon he gets shirts like you you know how little babies wear those? They have those shirts that you can fold so you can take them, pull them down if they poop themselves.

That's for Justin. Hey, he's that friend you get hella pissed when he puts your sunglasses on. You're like, get my fucking sunglasses off, bro. They're like this. They fall off my ears. I'm trying to catch up. Lately, my head's been growing. You guys show me old pictures of myself, so I got a few more years.

I saw the one that you posted up in the forum for the GLP one. I was like, yeah, the Saudis eat a sandwich. That's an old picture. It had hell of gut issues too. That was a long time ago. No, I never had skinny neck. No, it was always good. It did look like a skinny neck. I'm sorry. You got buffed your neck now. All right. Whatever. You got to get me back for the big head jokes. My bad. All right. Do we have a shout out?

Touche. Do we have a shout out today? I'm gonna keep shouting out for a little while till we really start to see everybody go over there is the Mind Pump Trainer's Instagram. Every day we're dropping reels and content, tremendous value. So like this, obviously it is so nice to.

It's a page for trainers and coaches. Yeah. Go check it out. And the fact that we have the manpower to put out as much valuable content as this. Like we didn't have that when we first started. We had Doug and then the three of us. And so it was a lot harder to put out as much valuable content.

It took us longer. And so this thing has not even been up for I don't know what two months and the amount of content on here that's super valuable is incredible. So Mindpump Trainer is on Instagram. One of the most challenging things with eating on the go or snacking is most snacks are full of carbs. You don't get a lot of protein. They're just not good for you. Well there's a company called Paleo Valley that made a meat stick. It's grass fed. It's got great macros, high in protein. It's not dry, tastes delicious. It's got a long shelf life,

so you can take it with you anywhere. It is my favorite on the go, gut health friendly, high protein snack. Go check them out. Go to paleovalley.com forward slash mind pump on that link. It will give you a hookup. All right, back to the show. First question is from Katherine 89. Can you please give me more details and why our body needs rest

days and time to recover and adapt? I've heard it over and over and still have this drive that makes me want to work hard every day. It's hard for me to slow down and really give my body a rest and I'm fatigued on a practical level. what can I tell myself and how can I convince myself that it's safe to take a rest day and I won't lose progress? Okay, so number one, Catherine, I'm going to give you the facts around recovery. I don't think that's going to help you though. I think what you're dealing with is you're using exercise almost like a drug. It's a bit of an abusive relationship where you don't want to stop either because of maybe some insecurities

around your body, but more likely you're probably running from something. Sitting still is very challenging. That being said, here's the deal around rest and recovery and adaptation. The reason why exercise gets you stronger, improves your endurance, your strength, your stamina, the reason why it builds muscle, the reason why it can help burn body fat and all that stuff, is because exercise is a stress. So when you work out, you're stressing your body, you're actually causing some damage to your body. What your body does is it heals from that damage, okay, because that's good, you want to heal from damage, and then what it does is it tries to bolster itself or adapt to that stress so that next time the same insult, the same kind of stress

doesn't cause the same amount of damage. That's it in a nutshell. In other words, you go to the gym, you do, or whatever, you're to the gym, you do or whatever, you're in your bedroom, you do 10 push-ups that are very difficult. You cause some local damage to the chest, shoulders and triceps. You get a little sore, stress on the body, the body heals from it and goes, okay, if this happens again, we don't want this damage to happen again. Let's get a little stronger so that 10 push-ups doesn't cause that damage. So without rest and recovery you don't progress period end of story Now you won't lose progress because you're losing progress now if you're over doing it You're damaging your body before your body can adapt

So you might even allow yourself to recover but you're not allowing the adaptation process which is beyond recovery So what you're doing is you're digging a hole in the ground Your body's filling that hole and before you can add more dirt on top of the hole you dig it again. So you just end up bouncing back and forth in the same place where you you cause damage, heal, damage, heal, damage, heal but you never really improve. So the truth is your progress is subpar now because you refuse or haven't done this. Now again back to my first point, I can logic this all day long, but there's something else underneath this that's driving you to go beat yourself up all

the time because workouts hurt. They're stressful. They're difficult. They're tiring. That's right. So you got to ask yourself, well, why am I here? Why do I want to hurt? Why do I want to stress myself more over resting?

Well, because something in the rest is more challenging for you than in the pain from the workout. Cause if you're not at all feeling stronger or like feeling like you're adding more energy throughout your day, you're feeling more active and more prone to movement out of the fact that, you charging you up, your workouts are bringing that kind of energy back to you, then what are you really doing other than punishing yourself at the end of the day? So I think you just have to do some soul searching and see what it is you're trying to get out of it and what that really looks like for you

and what it is, maybe what Sal's alluding to, it's like what are we running from and using this as sort of a coping mechanism for it. The other thing that this could be, because this is common too, is the clients that get stuck in the calorie burn mentality, which is like they want to train every day because they look at it a workout as this calorie burn

and they ate certain amount of calories a day and this workout keeps them from getting fat, keeps them from putting any weight on. And so they're stuck on this hamster wheel of, well, I don't understand why I can't do that because this helps keep me in shape. And it's like, well, maybe it helps mitigate the amount of body fat that you put on because you're burning like crazy.

And if you had the additional three or 400 calories a day, you go out and you run again and you do your orange theory or whatever class you like to do. And that burns those calories again. And so you're not putting on any body fat, but your body's not progressing. You're constantly just tearing, breaking down, tearing, breaking down. And it's stuck in what Sal is called the recovery trap. And you're not allowing it to recover, adapt, get stronger, and improve, you're just stuck in that loop.

And you know, some people get stuck here a really long time because they're in a somewhat fit place, right, they've got to a place where they're relatively happy where their body weight is, and they fit in their clothes like they want to, and they have their routine of their class or their thing that they follow, and they do it every single day,

and it's like, I like it. But then they always are like this, but I want to progress. I want to see my abs, or I want to be stronger, or I want to build my butt. They want more from the programming, but they can't get out of this cycle of burn, burn, burn, burn, burn, burn, burn, burn every single day. And they're not allowing the body to build.

And if you want to sculpt the physique, you want to build an ass, you want to have blocky abs, you want to have shapely shoulders, you want to have a faster metabolism, you got to build and you're not building. You're just breaking down, breaking down, burning, breaking down, burning. Let me add to that. so I'll make a statement just to kind of make it really, really clear. An overstressed body is pro-fat anti-muscle, okay? If your level of stress, which includes exercise,

includes lack of sleep, daily stress, bad eating, whatever, if the level of stress that your body is under includes lack of sleep, daily stress, bad eating, whatever. If the level of stress that your body is under is above what it can tolerate, your body wants to lose muscle and it wants to store body fat. Muscle is expensive tissue. In a high stress environment, your body doesn't wanna burn a lot of calories,

it wants to slow your metabolism down. Body fat is insurance, it's insurance, it's stored calories. So your body is going to change its hormones, and it does this very effectively, to promote fat storage, to promote muscle loss, and your cravings, your behaviors actually change to strengthen this as well. In fact, the type of body fat that you tend to gain in an overstressed environment is visceral body fat. It's the most unhealthy type of body fat. So what Adam's saying is true,

but also to take a step further, you're not making yourself, you're actually gonna make it harder for yourself to get leaner, harder for yourself to look and feel the way you want because you're applying too much stress. It's pro-fat, anti-muscle. So in case I didn't scare you enough, hopefully Sal did. Triple that.

Next question is from Foveal Castle. What's the importance of time under tension in the context of building strength and size versus size? Yeah, you know, you know, I think to UT there's truth here, but also there's truth outside of this. So some people are like this is real black and white. So generally speaking, within the context of what would be considered a normal rep, because you can go way too far. If a rep, if the rep takes longer, again, in the, in the confines of, uh, what would be considered a realistic or a normal set. A longer rep, a slower negative and a hold and squeeze will result in more strength

and more muscle gain. Primarily muscle gain and size. So controlled reps tends to be better for building muscle. Alright here's the little asterisk here. This doesn't mean fast reps or explosive reps don't build muscle. All right, here's the little asterisk here. This doesn't mean fast reps or explosive reps don't build muscle. In fact, oftentimes they build a lot of muscle. Now the other, what I said at first is generally true because most people can't do a fast rep with good technique and form,

can't do a fast rep properly because it's high skill. So we generally communicate time under tension, control the rep, and that's gonna result in better results. I like, this is an example of, and maybe I think we did an episode like this. Didn't we do an episode that was titled, or somewhere on the title of like, Bro Science That Works or like,

didn't we do something like that? I'm pretty sure this was under there too, because this is an example to me of like good bro science that works or like, didn't we do something like that? I'm pretty sure this was under there too, because this is an example to me of like good bro science. Like stuff that like, okay, the way the bodybuilding community promoted this or explained it was maybe not the most scientific or the best, but the advice is really good because generally speaking,

it's gonna make a huge difference for a lot of people. I make this argument all the time, if you've listened to the show very long, I always talk about one of my favorite tips to give to anybody who's been lifting for an extended period of time. And you hire me, like a quick, easy way for me to show that person gains is focusing on time and attention,

slowing their tempo down. Very few people even follow the basic hypertrophy protocol, which is a 4-2-2, a four-second negative. Next time you go in the gym, look around at everybody doing bench press and exercises, and see if you can count four seconds on their negative. Almost nobody you'll see does that. And so it's a great way to send the signal to build muscle

because there is lots of value. Plus, it slows down the exercise so they have to lighten the weight and now they focus on form and technique. We know that's the biggest and we know the huge benefits of really being connected to the right muscles that you're trying to work and what that does for gains. And so there's an example of some bro science that works really well, which is why it's stuck around for so. And so there's an example of some bro science that works really well, which is why it's stuck around for so long. And so many people are like, I don't care what those science guys say. My buddy or my bodybuilder friend, he swears by this and it works. Well, yeah, it does for those reasons. The reasons why, because not enough people

slow down the tempo in there. They don't focus on form and technique. They don't get the max benefits from the eccentric portion of the exercise. And so now you really reap those benefits. I think we've just communicated it not the right way. And so I love this advice. I love most my clients to learn to slow down the tempo and to take the reap the benefits of time. But to Sal's point, if you've been doing that, let's say you're a guy who does six second and you've been, oh man, you took it to the extreme. Heard it on mind pump, this is great.

So now you're slowing down your tempo, you're getting all these gains. At some point, you hit that curve, right? You hit that bell curve. You go, oh, you got all these benefits, benefits, benefits. And now it's starting to peak. And now it's coming down the other way. Now, explosive curve, you go, oh, you got all these benefits, benefits, benefits, and now it's starting to peak, and now it's coming down the other way. Now, explosive training, you know, 111,

is now gonna send you back up that bell curve again. I mean, it's just a plot point on, like, a spectrum of acute variables, like, to manipulate muscle stimulus and growth, and, you know, this is a valuable way to, you know, adjust your training, is to modify the tempo. Uh, you know, the extreme of that is like isometrics. And so I'm going to really just lean all the way into, you know,

that muscle tension and I'm going to squeeze the max output I can in this direction. And you know, the other end of that would be the Olympic lift where we're just like completely trying to rip, you know The barbell up and get into the position as quickly as possible and they all hold value and so it's you have to kind of like Assess where you are in that spectrum what you haven't investigated in a while And move and weave your way through that in your programming. So it's super value. Yeah bottom line is Most people have a challenge moving a weight with control in perfect form, so most people shouldn't move a weight fast.

If you can't move it with good technique and control slow, definitely don't try to move fast. There's three requisites to fast. That's right. A shameless plug here, this is what we do in all mouse programs. Yep. To Justin's point, right, like what a great way to look at it. Like here's this spectrum of isometrics on one far side over here

and then explosive Olympic-type lifting or training all the way here and then everything in the middle has lots of benefit to it and so and the way to do it is to phase it like we do in all of our maps programs for a period of time you might be doing isometrics. For another period of time, you might be doing something more explosive and fast and to move in and out of that and all those programs. So you reap the max benefits of all these different ways of training.

Next question is from Lolo on the gram. My range of motion and form gets compromised as I lift heavier. Is it better to go lighter and get a deeper range of motion and more control or stay heavier with a more limited range of motion? In almost every case, the first one is, and I say almost every because there are rare exceptions where it's better to limit the range of motion and that is very, very narrow, narrowly applied to sports specific style training. Oh, okay. I was like, where are you going with this?

Yeah, because like, if you see like a, like a LeBron James squad, yeah, like you see an NBA player, like there's at that level, there's such high level, they've got great function all the way up and down. They're good everywhere. Now you're trying to build the part of the squad that really applies to him playing basketball because he's not going to go all the way to the bottom of the jump. It's mainly a hip hinge at most. That's right. That's right. So 99.999% of people watching this right now, always lighter, greater range of motion, more control. Never, almost never is it better to go heavier and limit your range of motion. You'll get worse results,

worse technique, higher rate of potential injury. You're not going to build as much muscle, you're not going to feel as good. It's just there's really no benefit to doing that again except for this super, super rare high-level athlete who's specifically training for something extremely specific with the coach. It's important that for this person to understand too that because I get why you would tend to do that. I remember why I tended to go that direction also is that you're chasing more muscle. I want to be stronger. I want to build more muscle. I've heard that many times. If I get stronger, I'm going to build more muscle. But you're also stronger if you were, let's say you have a bench press and

you're short in range of motion and with not the best form like you're saying, you can get 225 up. But then if you go deep full range of motion, you can only get 170 up the best form, like you're saying, you can get 225 up. But then if you go deep, full range of motion, you can only get one 170 up or something. But if you take 170 and you practice it through full range of motion with good form and technique, and you get 170 to 185, that 185 is better than that 225 at a shortened range of motion. You'll build more muscle with that gain.

So it's important to understand that. Yeah, let me add to that. Let's say you went, I'll use your exact example, 225 except you stop halfway on the bench press, and you add 10 pounds to that, so now you can do 235. Now compare that to 170 all the way down, but then I add 10 pounds to that, and I go 180 all the way down.

You've got more strength gains with the 170 to 180. Even though both added 10 pounds, the 170 to 180 added 10 pounds through a whole range of motion. I'm also going to add that you created your whole new dysfunction. That's a whole nother level. Yeah. If you're, if you're keep adding weight to just to that one limited range. Now think about just barely like even like a half an inch out of range, what that's going to do to you with added load,

like that's injuries. That happened to me. I mean, it's like building a race car and we're piling on more horsepower while not simultaneously building the suspension and the rear end to support that horsepower. You taking it through full range of motion is you adequately adding horsepower

while also reinforcing the car. You just shorting the range up so you could lift a heavier bench press adds horsepower potentially to the car but doesn't reinforce everything else so it's setting you up for potential damage there. No, but look, I'm going to paint this picture though, okay? Think of a full range of motion being this and a half a range of motion being this. If I add 10 pounds to this much of range of motion versus 10 pounds to the full range of motion, I've actually gotten stronger in a larger range of motion.

I've actually gotten stronger, more strong, than I did with the shortened range of motion, even though they both added 10 pounds. So your gains are bigger and better, even though in both scenarios, I only added 10 pounds. And to your point, Justin, this was me when I was a kid. When I was a kid, up until I'd say my first or second year of personal training, because my first certification

actually strengthened this terrible belief. I remember my first certification taught us to bench press halfway down, and I know why they did that. But as a kid, I didn't go all the way down because I could bench more weight, and I was trying to chase this heavy bench press. And then as a personal trainer for the first year I did it. Then I remember figuring out like, oh no, larger ranges of motion.

The difference between my normal bench press and the full range of motion bench press was so stark, it was almost embarrassing. I remember I had to drop, it wasn't like 10, 15 pounds lighter, it was like 50 pounds lighter just by going down another five inches because the disparity between full range of motion and what I was training had gotten so big, I remember how crazy it was. Like, oh my God, I gotta drop 50 pounds off the bar. Next question is from Jamie Yoska.

How many warmup sets do you suggest? As you progress through the workout and get to the third and fourth exercise, do you need as many warm-up sets? The second part of this question is no, but really the first part, how many warm-up sets do we suggest? As many as are necessary. Now what does that mean? When you feel good, when you feel good through the range of motion, when you feel good through the exercise, you don't notice any hitches or pain, it feels smooth, it feels connected, you don't feel shaky, you don't feel unstable, then you're ready to go.

Now why am I saying- You do a good job priming, you don't have to do this. No, and now why am I saying that? Why am I saying as many as are necessary? The more advanced you become, the less you tend to need lots of warm-up sets. Generally speaking, not always, because obviously as you get really strong, sometimes you need more warm-up sets just to work up to super heavy weights. But I don't need to warm up as much as a beginner does for most exercises because

I can do one set of that exercise with less load and I know what to connect to. I know what to tense. I know what to connect to, I know what to tense, I know what to look for, and that's usually enough, and then I'm ready to get into my workout. Whereas a beginner, oftentimes have to do more general climbing. Takes a lot of repeated practice. Yeah, because we gotta get their body to move right,

and they don't even know how to warm up, they don't even know what to feel, so that can take two or three sets, sometimes take 10, 15 minutes. I mean, yeah, so much of this matters too, like how much, where you're at in your lifting career, what sort of deviation or dysfunction that you have in your movement patterns.

This is what Prime was all about, right? Was teaching you how to assess your specific movement and areas to put you into more optimal position before you get into any lifts to figure out what those exercises are and then to basically do that before every workout and then you should be able to get into any of these lifts and get right into it. Now to Sal's point, which is a great point, is you know if you've never done a bench press, I mean I guess I could prime you all day long and you just have you just have no Feeling of what it feels like to move at the bar correctly

I mean, yeah, then you still might need some warm-up sets to do that and then that goes back to the Advice we've been given forever on this podcast, which is that like treat working out as practice You know, you should be less worried about out is practice. You know, you should be less worried about quote-unquote warm-up sets and then lifting heavier and more just practicing the movement. And then in that case, whatever time will allot you, I mean there's nothing wrong with your following, let's say, a match program or program that calls for three or four sets of a bench press, but because you're not on a time constraint, you practice three or four sets really, really light right before that so you're not on a time constraint, you practice three or four sets really, really light

right before that, so you're working on the technique of it. Like, man, there's nothing wrong with that. So if you got the time to spend practicing a movement with really light weight before you go into the lifting heavier portion, in your early years of lifting, that's really only going to benefit you. You know, what a good point.

I think when you're, especially when you're a beginner, when you're in that first year of consistent training, your warmup is part of your workout. Now, as you get more advanced, your warmup is your warmup. It's setting you up for your workout. But when you're a beginner, when I used to train clients in that first, especially six months, but probably the first year of training, our warmup was their workout as well. It was like, I'm trying to get you to move right.

We're doing these correctional movements. We're doing this priming. Well, when do I get to the workout? Well, this is part of the workout. This is literally part of the workout. This is training your body to move right. If we don't do this, the workout isn't complete. The reason why I'm saying that is I think sometimes

people look at warmups like a waste of time. I just want to get to the workout. That's not what gets me results. No, no, that gets you results. That, that warmup gets you results as well in that first kind of beginning stage of, of your, of your training career later on than it is, is just to get you to the workout, but in the beginning it's not. I think to refer him back to what we brought up earlier in this episode,

where we're talking about tempo and, uh, and that's why, you know, in the beginning phase, like that's, that's why that's, you know, preferable because we're, we're able to control the weight. We're probably not like adding as high a load initially. It's about forms, about technique. And so you're really like paying attention to the intention there of, of everything going on, which is essentially closely related to a warmup set. It's just that you're working through all these variables and factors, and you're getting better at them,

and then you're adding load to that as you go. So it's not necessarily like I'm trying to do really light load, and then all of a sudden just stack all the weight on it once, and I need to get there really quick. It's about being proficient in discipline and working your way up that progressive load. And also, know yourself, I have to warm up or prime

significantly more for a squat than I do for a deadlift. For me, a deadlift, I could almost jump into my heavy sets. Takes me two sets. For a squat, it's like 20 minutes of warming up. It's usually ankles or shoulders or big ones. Everybody's different, you know. I know people who jump right into overhead press. I know that people it takes 20 minutes to get them ready to overhead press properly. So it's gonna be different from movement to movement. It's crazy that we look at this so different, but if you

were to explain this in like a sport, it's so obvious, right? Like, it's like asking the question like, you know, I'm working out or you're playing a sport. It's like, do I need to keep doing practice or can I just play the games on Saturday? Like, how many practices do I need to do during the week or should I just play the games on Saturday? I just want to get to the games. It's like, well, I mean, you're just learning the sport right now. So, like, matter of fact, practice becomes more important than the game. Playing the game at full speed and with other players like, yeah, OK, there's some value to that.

Not saying there's not. But practice becomes everything. Like you learning the fundamentals, the technique, the form, getting good at that is going to give you so much gains and lay such a solid foundation for you becoming a great player, a great athlete, or a person who reaps lots of benefits from the gym. So I mean, in these early years, spend a lot of that time

not overthinking the weight and working sets and think more about, I wanna get great at this movement. Control all the little nuances. And if that takes me five warmup sets with hardly any weight on it, to only get one or two heavy working sets, who gives shit because the South you're in early the early years you're still reaping a ton of benefits from figuring that out you want to get to a place where you could walk under a barbell cold and squat or bench press

and get right into the form of technique and if you're not even there yet then practice more as much as you can look if you like mind pump you got to go to mind pump free calm we have a free guide three steps to losing body fat there's there yet, then practice more as much as you can. Look, if you like Mind Pump, you gotta go to mindpumpfree.com. We have a free guide, three steps to losing body fat. Literally the most important steps for burning body fat. It's a free guide, mindpumpfree.com. You can also find all of us on social media. Justin is at Mind Pump.

Justin, I'm at Mind Pump to Stefan. Owen Adams at Mind Pump. Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB 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

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