Mind Pump: Raw Fitness Truth - 243: Training over 40, increasing speed, acceleration & agility, working out while enduring aches and pains & MORE

Episode Date: February 24, 2016

Sal, Adam & Justin take on 5 more Pump Head questions about training when over 40/50 years of age, whether it is better to take time off from working out or just to cut intensity if suffering from chronic aches and pains, how to increase speed, acceleration & agility for a sport like rugby, tips for an ectomorph trying to build muscle and how to develop more shoulder mobility to improve form with the standing military press. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpmedia.com

What are we doing here right now? We're gonna be doing some t-shirt giveaways. We're still giving shit away. Yeah, we like to do that. Giveaways, he and her. Upside down business model. I know one of these days we'll start making some money. Doug doesn't give me any, I've been here for over here.

Doug doesn't give me any fucking money, but we keep giving shirts out to people. We gotta, we gotta finance them somehow. By the way, have you seen Doug's new car? Yeah. Right? It's made out of t-shirts. You got that new Tesla, you'll fucking

we all want it right? Are you sure? His adders is sailboat. You've not come to T-shirts. Yeah. He made it to T-shirts. Keep wondering, I feel like they give the motherfucker from office space with a red stapler.

Like just having me work here and not pay me a paycheck. I just assume that I'm going gonna get paid sooner or later. Good faith, good for me to say no, my honor. I'm in charge of the mics. All right, let's give some shirts away. Yeah, we had nine reviews this last week, a little better. So give away one. Yeah, we're giving away three.

What? Whoa. Yeah, you know, coming in from the sack. We have a choice here. Is it a good thing for you or give away t-shirts? Oh, yeah. Oh, my God. My shirt. Them t-shirts. Yeah, why not? Building Goodwill here. Listen, the you or give away t-shirts. Oh yeah. Uh, let's get them t-shirts. Yeah. Yeah.

Why not? We're building goodwill here. Listen, the chiefs don't, the shirts don't cost much. We get them made by child labor overseas. Well, if Doug keeps us up, I'm gonna start. We're gonna get kids. I'm gonna start having to ask him. He just straight up, okay, if you guys would have donated and

help out him out, because he's still trying to work over here. All right, give him away, Doug. All right, Katie Lee 13, Justin Height Art, and we have one more, Rob G 56. All free t-shirts. Yes. You got an email, Doug, where? At mindpumpradiogmail.com, send over your size, your iTunes name, and your address.

Yeah. And that's it. We got you. You won. You won. Right. Get a really creepy message to Doug, too. Yeah. And that's it. We got you. You won. Right. Get a creepy message to Doug too. Yeah. Yeah. Thanks Justin. If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You know what I had earlier? Before I ate my 85% lean 15% grass fed beef, which was probably, I don't know,

probably had a good 50 grams of fat in that. I had, I got a can of coconut milk full fat through in a fucking bullet, not the sex toy the blender, add them. Added some cinnamon, a little bit of some stevia, and some vanilla extract, and just pounded that, bro.

That's like 65 grams of fat, I think. How no protein though in it though, yeah. No. How low is your protein? I take it right now. Uh, I'm probably like a hundred and let's see. Probably a hundred and forty. Dude, just for shits and giggles for once,

could you download Fat Seeker app and just load your food so you could see huh? Oh, sorry, I wasn't paying attention. I was like technology busy looking at my bicep Yeah, he like refuses he like refuses to like count for you know why he thinks about like flyers when we're thinking You know in this day and age its websites. Yeah, I mean no website's fuck listen It's about flyers, bro. What is this interwebs? Listen you guys know me. What do you think will happen if I start? Cracking shit you'll get anal all I'll get stupid you'll advance into like this super human robot guy new level

Well, wait, wait, wait, wait, wait, what will I be? Just some super human robot. Oh fuck, I'm doing it tomorrow. Cyborg. I'm doing it tomorrow. It'll be, yeah. Hey guys, you'll definitely be Johnny. No, I don't want to enter my food. I want, like, I have a very healthy relationship with food now.

I know what I should eat. It doesn't make you, it doesn't make you unhealthy. Here's the reason why I want you to do it. I'm just curious because I want to be able to ask. I'll add it up, I'll add it up. Yeah, I want to be able to ask you a question and kind of get an idea what you are and your percentage are because you think you throw numbers out.

No, no, I've gone an added thing. Yeah, well, okay, because whenever I think I'm like right on track and then I put it, I'm normally not. Even to this day as much as I've tracked, because I'm sure I've tracked more than anybody in this room, I still, you know, unless I track, I'm still off, you know. So what you're saying?

I'm surprised you like that one more than my fitness pal. It's just, I've got like the UI better. Yeah, it's very user friendly to me. And then I, for clients to screenshot, the my fitness pal, when they screenshot, yeah, yeah, it's definitely. So what you're saying is if I start counting, because I could be off, like you said, that I could get buffed her. But it's possible, possible for you to get buffed her. Buffed. Yeah. It's possible.

It's possible for you to get buffed. Is that possible? Yeah. It's the whole time you thought you reached your genetic potential and little did you know? Because I'm like, you were used to all of you were seven grams of protein and eight grams of fat off this entire time. Oh shit.

Son of a bitch. Son of a bitch. That's all you had to do. Yeah, I got an opening song, dude. What? We're a rock. We're a rock. We're a rock. We're a rock a opening song dude. What we're a world's Bob's head miss locals kick your face miss locals kick your balls into outer space. What was that? What is that? You don't remind me of that was when I talked about Johnny five. Oh, oh that was on

Oh, that's what the gang he joins this gang from circuit short short short short circuit. What a Shrew in it back. What a shitty old movie. Who's great. No, that wasn't shitty. Who's right in line with like, batteries not included. I have an old one. Oh my god, I forgot about that one. That was a little nephew was watching this.

Cloak and dagger. You remember Cloak and I never watched that. 1983. 1983. Is that a cartoon or 85? All right, real quick. Name like a favorite like movie from when you were a kid.

That's a little obscure. Rad. And never saw. Labyrinths. Damn, that was fast. Name like a favorite like movie from when you were a kid. That's a little obscure rad and never Labyrinth down that was fast. What you got? Rad I love rad dude. I never saw that spinning sequence with the bike He's like he's like doing a handstand bro, and it's like playing that music. Can we all just Yes Okay, so what's it about when we were it's about freestyle bike riders, right?

No wonder I didn't watch it. You weren't in the, you didn't, that's right, I forgot you weren't. I didn't like to move. When we, when I was growing up like it, I mean, Harro GT,

Mongoose, like having like a bike. A freestyle bike, bro. Electric green, white pigs. Yes, that's like the GT right there. Yeah. Those bikes when we were kids in the early, that's like the GT right there. Those bikes when we were kids in the early 80s was like the shit.

Anybody who had that, like, Well, that's back when there's no helmet. You don't wear shit. You go up in the hill and you're like, ride down head first. Yeah, no, no, we used to build, build, build ramps and date pictures with our, you know, flash camera of us doing jumps and stuff. And that, that, that movie was like, movie was like, that was the movie back then

in the early 80s. Yeah, I never watched that. You know, I remember because we had this flamingo video was around the corner from my house. And I must have rented that flamingo video from that place, at least 100 times. What's the flamingo video? It's just the name of the place.

Oh, the name of the place? Yeah, yeah. Did they have the room in the back? Oh, I was, that was about it used to be better. Back in the day, more movies and UFC. Before Blockbuster came in. Yeah, you had to go through the curtain ultimate cage fighting and how about watch? Yeah, let me just say how desperate were men back in the day that they would go to a fucking place

were normal people are looking at normal movies and go in the fucking porn room and everybody knows where you're going. I'll do you one up from that in in Doug's day, they used to have to go to the theater? Yeah, they didn't even have it out on the computer. Yeah, that's how you used to have to go about that. Well, that's that's the day before video cassette. That's how you have to they jerk off in the theater. Gotta leave at least two suits in the room.

Doug, have you been to one of those? It gets never have actually. Do you ever remember seeing them when you're younger? I remember. Yeah, the old porn theaters. Oh, you do remember? Oh, yeah, we had one downtown where I lived. Were they talkies? As far as I know, I actually never went to one.

Never, never crossed my mind. I heard stories about how down on some popular there. So I was in that instant. Does anybody remember their first porn they watched? My foot? Ooh, that's a good. How about that one? That's a good one.

I got a story. I don't know. God, it was very hairy that way. Let me tell you what, you never watched it. Let's hear your story. Here's what I hate about Mind Pup. This is the one thing I hate about it.

You fuckers know, like, I just will tell shit and afterwards, I'm like, why the fuck can tell that? It doesn't stop me. Here it comes. So we, no pun intended. So I had a couple of porn So I had a couple of poems.

I had a couple of poems, and I can't remember what they were, but they were basically your gonzo, like multiple scene type things. Two? They weren't like, it wasn't like a movie. It was like scenes of just, you know what I mean? It was like, it was basically the most bang

you get for your buck. So I had two of those things, and we were having a family party at my cousin's house and he lives maybe around the block. And so all of me and my cousins are there, right? So we're all hanging out. We're like, yeah, we're gonna go outside and fucking, you know, we're all gonna like play hide and seek and run and shit. We're like 13 and I'm like, I'm like, let's fucking walk to my house. I got two fucking porns. We're gonna watch in there. Awesome. So we get to my house. I put them in. We're watching them.

And I hear the front door unlock. Like my, like someone was unlocking the front door, right? And it's in the TV. No, no, no, no. Someone's coming in the front door. So I'm like, oh shit, so everybody's kind of panicking. So you remember the old VHS machines? When you push the button to eject,

that motherfucker would take 15 seconds to get out the movie yeah it comes up so I push eject and that thing's like me you're I'm gonna guess you probably by the time it comes out I grab it I pull it out to around my mom is standing right there so so I fucking take the movie I throw it down the gas anal I throw into the couch and she's like, what

you throw into the couch? I'm like, I can't get up. I hurt my back. I'm trying to like deflect it. I can't get up. I can't hurt my back. She's like, get up. I want to see what's under the, I'm like, no, I can't. I hurt my back. So I'm doing this like charade for like 10 minutes. My cousins are all sitting there. Fucking awkward. She finally, she blastered. Boners. Finally, she blasted me. She's like don't lie to me stand up So I stand up and I grab the movie underneath the thing

Yeah, yeah, and I fucking smash it with my hands cuz I don't cuz she was gonna put in the V.I She's gonna put in the VCR you break the VHS You broke the port bro. I don't want my mom to like push play in the nice shit up here. She can't read the label Bro, it's one thing to read the label. It's another thing to see the filthiest shit You know what? This wasn't a normal porn Bro, it's one thing to read the label. It's another thing to see the filthiest shit you're ever shown up This wasn't a normal porn. It wasn't like oh look at the boobs. It was stuff that I won't even repeat on mine pump Horrible stuff. So anyway, I don't remember the name of mine. Although I do remember I told the story of my mom's strung it out and Came I came home she'd found it you know because when you I think it was like a guy Let's of see us all tape out. Yes. Yeah, it was a three hour one

You know it cost me like 50 something 60 bucks for I saved up all summer for it I did Make a reason others, bro. That was even before that. This is like four dollars an hour right here This was when the market yeah, but her king then porn was an accessible man, and you're a fucking young dude Oh, yeah, that's it. It's playing the Maddie boy. I don't even remember how I got to explain it to me how I got it I think it was such a big ordeal to because we were like 16 years old so we were under age buying in it was like trying to find the place It would sell it to you. We finally found a place and

And then I got it and then I you know you take it I think I put it like in the back to the future case, you know So it's like back to the future Yeah, back future part one my mom's That's a lot of shit. Well, I had a TV and a VCR in my room. So it was I kept it underneath my my TV in the back to the future case and just for Some reason my mom was going through videos in my room and Pulled it out and had must have seen it and then I came home from school and I walked and I hadn't seen her yet. I just go straight to my room and when I walk in my room there's this video cassette. So imagine three hours of video cassette. It's a lot of tape. It's completely strung out all of my beds with this mound of tape and I go, did you, did you, did you, did you slowly go in there

and like wind up the thing to try to do? I was like, I have to save it. Oh shit. How long did you have it before she found it? I got a good six months in. Okay. Six months. Well, that's what I was wondering. I'm pretty sure I watched it all the way through at least four five times. That's what I was saying. At least you got your money's worth.

Well, as a kid, I don't know if I got my money's worth because as a kid, that was like all summer long to save up to buy it, right? Because you don't make our lady money. You had to go back to your using your imagination. Yeah, yeah, yeah. That's awesome. But my sister couldn't wait to see me get drug money. Yeah, to go back to your using your imagination. Yeah, yeah, yeah. That's awesome. Yeah, no. But my sister couldn't wait to see me get drugged.

She like rushed in my room and she said, mom wants to see you. You know, she's like, oh, shit. Most hands down, most awkward conversation to this day, 34 years of my life that I have ever had in my life. Talking to your mom, your mom. Same here. And I grew up in a home where so my father passed when I was seven. So, you know, my mom didn't really understand.

And my mom was very young. She had me, I was pregnant with me at 19 years old, had me at 20. And, you know, she didn't think that masturbation was a normal thing for a young teenage boy and boy that was at me that awkward. It's the most normal thing for me. Well, yeah, you know, I think my mom knows now

and looks back, I feel bad, but, you know, then it was like this, you know, we were like contemplating taking me to like counseling and shit like Wow. Yeah, yeah, yeah Our son are starting himself. Well, not a bit of funny though. I get to I get to my first Cal's like you said choking himself and the counselor What was he doing? He was masturbating What's what's the problem here? Yeah, did he? Like, what do you do? Was he waving it in

front of kids? See my mom, because we talked about this in previous episodes, and my mom listens to my impump. So then my mom, like, while having dinner at the other night, she's like, do you remember that time when I found those porn magazines and we had that cover? I'm like, no, fuck, I'm gonna talk about this. So they hear this shit from you. Weird. Oh, I just remembered a crazy story. So I had this cousin. I don't know if you guys have had a cousin or a fan.

Yeah, a family member who's like this, who comes over and they always want to try on all your clothes or borrow shirts or borrow stuff if you were, you were similar size. My cousin and I when we were growing up were very similar size. So he would come over the first, as soon as he came to my house,

first thing he like beeline straight to my room, trying on all my clothes and stuff. And he would just do it like without even asking, just do it, just go in there and start trying clothes on and he'd come out and he'd always wear, he'd always be my favorite shirt or a brand new shirt that I've only wore like one time and he'd come out and be like, oh, I need to borrow a shirt.

I'm gonna wear this and be like, come on guy. You know, I used to piss me off. He used to do that all the time. I'll never forget this time. So I had this, and I had this shirt for years. It was a Nike red old school old school Nike shirt that I turned into a cut off and it was like my gym shirt.

I always wore it to the gym. Well, and I knew he liked that shirt. Well, I'm getting, I'm showering at the time and it's him and my buddy and we're getting ready to all go to the gym. Well, and I knew he liked that shirt while I'm getting I'm showering at the time and it's him and my buddy and we're getting ready to all go to the gym. Ironically, the gym that I tagged you guys in that I should we saw the girl right. So we're getting ready to go to the gym. I come out and sure shit. He's wearing my cutoff, but he was he picked it up off the floor. Oh, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no hand corner, it's all, it's all, it's all crumpled all up and dried up. And I fucking fall over on the ground. I just started rolling and laughing. And it was the best redemption I had ever had of

my cousin wearing my shit. And I go, April, go look in the mirror real quick, take a look at that shirt since you picked it up off my floor next to my bed He goes over it. Oh he comes screaming Rip it off of it. That will serve you bro get him in my room and just put my clothes on without asking That's he's like you put too much starch on this. Oh dude best ever best ever Well, that's a that's a great story segway into the next segment of our show the fitness portion Yeah, fast forward through all the bro shit into my Dresseps are sore. It's time for the quaw. What did you say?

Quaw the what the what the what the quaw? It's today. Yes, it is it's motherfucking cool. It is That's that's what time it is. It's too many bad words at them. Anyway, it's a lot's a bad words Let's keep it going all right firewood 53 is asking you guys to address the over 40 and 50 crowd So this would be like sons a earth Doug Suns age right here at Doug's 80 his sons 40. Okay. Yeah, okay. Or almost. What are you 36 now, 37? I just turned 37.

I just turned 37. 37. I did. Isn't that awesome? It is almost 40. So address the 40 and 50 crowd. Well, almost every client around that age, I actually recommend to them right away

to get their blood work done and have them check out their hormonal levels. Right away, in the past, I used to not do that. I didn't know much about that. I didn't realize how important that was and through my years and years of training and lots of men in their 40 and 50s. A lot of them, because of poor eating, lack of exercise

or supplements they've taken over the past or maybe even the possible usage of steroids when they were younger, have now, have got hormonal issues as they get older. And I just wanna know where I'm at with a client so I can explain to them why they may be having a hard time building mass. And also if they're open-minded enough

to possibly see a therapist for that, if they need it. Well, I think if you can address it naturally first. I think, okay, if all things being equal, we're talking about a healthy over 40 over 50 client. So, what the hell, everything's the everything's equal. Well, percentage is that just by the way. Well, I mean, well, of course they're going to have more shit, but what I mean by healthy is I don't mean ideal health. I mean like, you know, medically, like they go to the hospital, they go to the doctor, they get tested and they, you know, they might have a minor issue, but they don't have major issues.

So, for those of you that are kind of normal, don't have any of those issues, but want to start exercising, really the same that rules that apply to a 20 year old who exercises apply to you. The difference is a 20 year old can get away with doing stupid shit. Great point.

But the same rules apply. You want to try. It might be a lot more imbalances now to deal with that you didn't address back then. Right, but train yourself, focus on the big core lifts, train your whole body two or three days a week, instead of following the body parts split. Make sure you have a plan with your training.

This is one of the reasons why we created our program, MAP's Antibolic, is because it follows those principles, but it's a plan. It breaks it down and you look at it, you follow, you can see the videos of demos. I would say just listen to your body. I think especially if you were an athlete in your 20s or teens, you have a skewed view and image of what your body can take

and what the right amount of intensity is. And I've had this happen many times with someone who's like, oh, I played soccer in college or I played basketball in high school, they remember that. And so then they come in, they're 50 years old, they go to work out and they want to hammer themselves like they did before, they remember what they could do before. And I'm sorry, first of all, it has less to do with age

than it does with in activity. Honestly, if you're active and you do a really good job with your workouts, your performance won't drop for a while. I mean, you lose agility fit first and strength is the last thing you lose. I mean, you see some guys in the gym with training consistently and you've ever heard old man's strength. Old man's strength. Yeah, yeah, yeah, yeah, yeah.

Those guys are tapped in their central nervous system, I feel. Oh, I'd say for the average guy working out, they'll have great performance all the way up into their 60. But it's really the lack of activity you've had, but that applies to anybody who comes in as totally deconditioned. I think, yeah, and too, for as far as the older crowd,

I'd definitely like to address flexibility and quality of movement. That's the first thing that I'm You know in tune with if they're you know if they're if there are anything older than me, you know or as old as me Like that's something that I know Has diminishing returns as you're sitting down constantly now your your whole Environment has changed from even just being in school Because now we get into our careers. We get into, you know, the focus of kids or all these

distraction, all these different things. It leads into different post-chirical things that happen. And you don't realize it with the patterning of like day to day activities that you don't do, or just, you know, the way that you're forming into these positions is something that is definitely going to affect you. And now I address that first thing. That's the first thing that you're going to get benefit from.

Yeah, that's 100% correct. Because you're looking at probably the top two things are going to be imbalances because they're older. They've been moving in a particular way or not, moving in a particular way for a long time. And the second thing is you don't heal quite as quickly if you injure yourself or tweak something or twist something. So you just don't get away with it. I feel that need to echo what Justin was saying to you because I feel like

Sal is talking about dugs. And I think dugs are rare to come by. Yeah. Somebody who is, you know, in into his 40s and is already a pretty self-aware guy, a pretty smart guy, was well-read and researched a lot on his own first and then he gets to meet someone like Sal who takes them to a whole other level. I think a Doug is very, very rare to find and when I got those clients there, great. Most of them are more like what Justin's saying is, you know, we're dealing with all kinds of mobility issues more than anything else.

So I take something like, okay, squat, deadlift, bench press. And I know at least 80 to 90% of those 40 to 50s plus have an issue with one of those three. They can't do without some sort of pain and overstanding overhead press. Those those four movements, our goal is to be able to perform that pain free and with good form. And that and to me, getting you to that point through flexibility, mobility, functionality, learning how to do that first, which is very hard to do for a 40 to 50 year old man. Because with most men, including my, we're all victims of this guys, is we allow our egos to get in the way and that we're testosterone driven.

We get in the gym and we're ready to hit the iron. And nobody wants to, you know, nobody wants to walk over, grab the silver dumbbells and start, you know, doing light ass work that's really, it makes you feel like you're a wuss. But I tell you what, this was something that I talked a lot about on my YouTube channel when I did my whole journey from fat to fit. And I explain, you know, one of the hardest things to do is to check my ego at the door, come in.

My workout may only be 30 minutes low intensity, but it's all about form and technique and getting down, all getting down everything that, learning to move properly again. And then I'm going to progress all those movements. Right. But, but, you know, what I meant by the rules applies is that the, if you have anybody who comes in with imbalances, you need to follow that pattern. Yeah, but it's more prevalent in somebody who's 40. Much more of course. And I think when somebody, because I have guys, this is not the first time that somebody 40, 50 ranges asks for us to talk about this age group.

And I know, I don't know for sure who this guy is, but I know the last person who asked, I did know them. And I know that he had back surgery, he's had knee stuff, he's had all these issues. And so I think what he was looking for us to say was, well, you know, avoid exercises like dead lifting and maybe focus on this, but you're never gonna hear from us.

I don't give a fuck if you had back surgery last year or not. If you can sit down on a toilet, like Justin said, we should be able to squat or at least work towards that. Well, that is your goal. Your goal becomes, it's not about can I squat 145, 225, whatever the number is, it is can I squat properly with good form comfortably and not hurt myself? And if I can't getting myself to where I can,

so that becomes a priority and kids can get away more with it not being a priority just getting there. And having strength and maintaining strength is pain preventative, right? So that's something that like I make sure like I'm testing the way that the body is moving and seeing where, you know, the interruptions are they need to address, but really I'm trying to get you strong.

So that way when you get into like, you know, your 80s, you know, and all the, like, you're strong enough to where it's like you can still move well and you're not gonna have those aches, pains, arthritis is, you know, and all the like you're strong enough to where it's like you can still move well and you're not gonna Have those aches pains arthritis is you know all that kind of stuff. So it's like it's like the first sort of wave I feel as far as like your mentality needs to shift and you need to start even being more focused on like being ahead of that You know staying and maintaining this healthy lifestyle even more you know with more intensity Yeah, you know, staying and maintaining this healthy lifestyle even, you know, with more intensity. Yeah, you know, it's interesting. It was only a couple generations ago that the pain that people felt in their body when they got to 50, 60 and older

was due to activity. It was due to repetitive, hard labor activity. Yeah. Today, pain comes from inactivity. The opposite. It's completely the opposite. It's all from inactivity. It's very true. It has, it's not like, hey, why's your back hurt? Oh, you know, I break rocks, you know, 12 hours a day. No, it's, I sit at a desk all day long. So it's the, the, the, the fix is completely different. And in this case, like Justin's saying, like, you know, the goal is to be able to move properly in these core movements and to continue moving that way. And you'll be blown away by how much you'll separate yourself from your peers. You will blow yourself the fuck away. You'll be a 67 year old person who is completely mobile, not just completely mobile, but I mean, you'd

be able to match the average 30 year old no problem. And meanwhile, your peers are falling down, they're hurting themselves, they're sick, they can't sleep, whatever. Watch how fast somebody with super-protracted shoulders and hunch kind of positioning deteriorates right in front of your eyes. Very quick. Watch how fast I have.

That is such a good point. And it's crazy because, and I used to, this was like a huge selling point for me to clients. Well, I used to stand up with just a slight protracted shoulder to show people, and I'd say, this was like a huge selling point for me to clients. Well, I used to stand up with just just a slight protractor shoulder to show people. And I'd say, this is your 20s. This is your, and I just keep rolling in a little bit, a little bit for 30s, 40s, 50s, 60s. And then in 70s, I would, I would emulate somebody bending over with a walker. Is it, that is the evolution of what you have going on right now.

And you may not think that it's a big deal right now, but I tell you what, 30 years from now, if you don't learn how to figure out what we're talking about right now and how to fix it, address it, then that's where you're heading, and you're gonna be really fucking resistant gravity. Yeah, and I tell you right now, when you're there trying to go the other direction, it's a hell of a lot harder than being aware of it now,

and starting to get started. I heard the greatest analogy today, one of my clients actually told me, you know, if you have two lines that are running parallel, right, and you take one line, and all you do with that one line is you move it one degree away from the other line. For a while, they're gonna look kind of looking,

but over time, those lines are gonna be very, very far apart. A mile is a part. And this is what happens when you're active as you age. The difference between you and your peers becomes bigger, and when you're 20 and you're average 20 year old compared to you, it's not a huge difference. It's a difference, not a huge difference. So when you're 30, 40, 50, 60, 70, that becomes, you're like a completely different human.

You're not even the same category anymore by the time you get to know. I feel like right now, I mean, we probably just now are starting to really notice. I'm seeing now in our mid 30s. You know, being in our mid to late 30s now, looking at our friends, where that were my peers, we all looked about the same fitness wise. Maybe I was a little bit fitter

because I was a trainer, so but not much, you know, I'm saying not enough for my friends to care, to now to looking at everybody and be seeing how out of shape and deconditioned everybody is, it's like, it's already started, and I can't imagine 40s and 50s,

because I ain't slowing down. I mean, to me, I'm still, I'm better this year than I was. Yeah. Last year and the year before and the year before for me, I'm always I'm still feel like I haven't reached my genetic potential and I'm continuing to press that. So, you know, I feel like I'm getting better with age where I'm watching all my my peers get worse and worse and it's going to it's getting it's starting to get bad. Now you see it already. Yeah. Crap. Next question is from Stephen1234. He's asking if you suffer from chronic aches. Is it better to take time off or to keep going to the gym with less intensity?

Okay. So this was actually a longer, I read this one. This was a longer question. Basically he's asking if like, you know, if you're sore, if you're achy, what's a better option to accelerate your recovery or make yourself feel better, completely taking time off or going in and working out with a lower intensity. We actually, I just said it earlier

when we were talking about how people back in the day, their pain was due to overactivity. Well, today that's not the case. And there's different kinds of ache that you wanna think about. First of all, if you have an injury, then you take time off. If you hurt yourself and I have a swollen knee

or twisted ankle, whatever, that's when you take the time off to let it heal. If you're sore or achy because you're, you're worked out hard because your body needs to recover a little faster, activity actually will speed up and facilitate recovery. So, or if you're achy because of a muscle imbalance, you don't take time off,

you go in there and correct the imbalance. You know, like if I have shoulder impingement issues, then I can either rest so my shoulder feels better, or I can go in the gym and focus on correcting the imbalance of my shoulder so that that don't get impingement anymore. One is going to relieve pain temporarily, plus I'm going to get out of shape. The other one's gonna relieve pain permanently, and I'm gonna maintain my level of fitness. So nine at a 10 times, unless you're lacking sleep, like you should never exercise in lieu of sleeping. Well, I was gonna interrupt and tell you that,

I think the first is, and this is what I love about these gentlemen in the room with me. And I feel like we all kinda do it. We just talked about me earlier about some stuff that I'm feeling and aching and this and that is, I start to assess everything first. What's going on with my stress levels, what's going on with my diet, assess all that first

and I try and figure out, okay, it has something to do with maybe an outside thing that's causing this. Once I figure out that and pinpoint it to what exactly it is, then I think we go after it. And like Sal, saying, if it's muscle soreness, uh, absolutely, you know, going to work out as the best thing you could do, it's just you just need to learn to bring down the intensity. Like Sal saying, you, you, you promote recovery. Well, the way you promote recovery is you're going to increase

your, your oxygen increase the blood flow, more blood flow to those muscles that are sore, it means more nutrients, means faster recovery versus the opposite, which is being sedentary, not working those muscles. Yeah, recovery's still gonna happen and stuff like that with that muscle, but you're not promoting it to be faster by going in and actually- Not only that, but you may be losing the adaptation signal. I mean, if we're just talking about muscle soreness,

okay, if I worked out real hard yesterday and I did a heavy set of squats, my legs are really sore and legs are a weakness of mine and I really want to focus on them. I'll go in the next day even though I'm sore and do really light shit, light low intensity stuff. This may be the time when I use machines where I'll go in and do leg extensions and stuff that I know is not going to damage my muscles too much but get things to kind of move and get a pump. What that does is actually speeds up recovery,

but besides that, you build more muscle doing that as well, because you continue to send this anabolic signal. This is actually the, this is the philosophy behind the trigger session concept in Maps and Obolic, and our focus session, which we'll talk about right, much later. And then our mobility session.

Exactly. We'll talk about, but yeah. No, it's a no brainer that you want, if it's a soreness thing that you want to get in there and move it, but the thing you have to learn to do is to take it down. You know, you don't need, if you're sore in your legs, so you know, it's,

and pick exercises that are going to be conducive to recovery. Like you might not want to go in and squat again. Yeah, you know what I mean? So what I typically do, I was going to use legs as an example because I squat damn near every other day, if not every day, and or do train legs. So if I just did like yesterday, I did a heavy squat day. Well, I'm feeling a little sore.

So tomorrow when I go in, I'll probably start my workout, which is some body weight walking lunges. I'll just do walking lunges and I'll really focus on stretching my strides out and just my body weight. Maybe I'll throw 30 pounds or 40 pounds in my back. Nothing really heavy. All I'm really trying to do is promote recovery and I'm not even though I could do a lot more weight on my back and do that. That's not the idea.

I'm trying to allow my body still to recover and I'm not trying to tear and break down. And it's not a waste of time. You know what I mean? People think, I don't, I'm going to go to the gym and do this really easy workout because I'm sore. Well, I might as well not go. It's going's not a waste of time. You know what I mean? People think, I don't, I'm going to go to the gym and do this really easy workout because I'm sore. Well, I might as well not go. It's going to be a waste of time. Not true at all.

Lots of benefits. It charges you. Yeah. It promotes, you know, your energy levels to just spike for going back into your like intense days. And, you know, for me, I use it, I use it to really take that time that I wouldn't take before to improve my skills and also improve my overall quality of movement.

So I'll do things with the kettlebell where I'm doing like a Turkish get up, I'm doing these interesting mobility flow patterns and these different things to open everything up and keep things communicating well. And so I actually get a lot more responsive going into do my regular compound lifts the following day. So it, it, you know, has proven itself to me already that it's, you know, the value in that is something that I'm not just going to brush over. No, absolutely. Billy Luckham is asking, how can you increase speed acceleration and agility for a sport like rugby?

Oh, that's right up here. Yeah, I actually brought it up for families. I played rugby for like two years. So it's a sport that I love that sport. Man, that was a super high intensity conditioning sport. Which one's more brutal? Rugby or football? Football, you take the most damage, you take a lot of like surface damage. You know what I mean? Like I got a lot of cuts, bruises and like I actually had a guy that like he had metal spikes and he stomped like a hole in my head like on the side of my head of this little like divot. What? I was at the bottom of this scrum and this guy just like stomped on my head and oh my God you are spiked.

You're all, it was brutal. It was brutal. Yeah. So maybe I take that back. Maybe rugby was worse. But it kind of reminds me of like comparing MMA to boxing. Yeah. Right.

Like boxing will do more brain damage to you because the repetitive of your brain bouncing up the back of your head where MMA you probably come out bloodier and messed up more often than not But the long-term damage is probably less right would you say it's something like that? Yeah, and the technique changes, you know, so for like for me I took a lot more damage tackling and football because there everybody's coming at you so much faster and with so much more force And they're using everything else that they have like the thing about pads and helmets are those are now they learn how to use those against you. So it's like it's like a battering ram.

Yeah. And so, you know, tackling rugby, like it's totally different. Like you you try and absorb that impact. Yeah. Because you're about hurting yourself. You feel it immediately. Yeah. Yeah.

I used to hear like yeah. With my chest and my shoulder, you know, do like a form tackle and then my head would because you're almost about hurting yourself. You feel it immediately. Yeah. Yeah. You're spiritually. Yeah. You have my chest and my shoulder, you know, and do like a form tackle, and then my head would hit and then roll to the side. And so I would tackle like that when I started playing rugby. And man, I just like almost knocked this guy out. And at the same time, I was knocked myself out.

And I was just like, whoa, seeing stars. But it was a fun sport. But as far as like, what was the question again? Yeah. I had a lot of speedy agility. Yeah, speedy agility. That's right. Yeah.

So like, this is why, yeah, I got so into that, I got so into that explanation of the sport. Yeah, that's why we created maps performance. I mean, Maps Performance take you through these different phases, these four phases. And what we're doing is we're working specifically on, you know, our central nervous system response, our power, our explosiveness. And we want to take these, these things as new skills, as new adaptations that we're really trying to get better at and then apply into the sport. And so we take that into that phase and then we move on to proprioceptive

work and reaction. And so now I'm getting a better body awareness and you know I'm responding to movement way better because now I'm training the body in that specific adaptation to promote that. So, you know, and then from there, you know, we go into our speed power. We go into like the power that you don't need a lot of load. You just have to generate it. And so if I need to generate that, I'm hoping that I built the strength in my legs, you know, to really promote that because that's what's my ground forces. That's what's driving me into to get that snap, to get that movement on the field

that is gonna set you apart from everybody else. And then after that, we get into condition, it's that durability, we get into just, the part where everybody expects, like it's a highly conditioned sport, rugby, and it's high intensity. And so these two things, it's a tough blend, but you have to learn how to adapt

to that. And so you have to mirror that in the way that you train as far as endurance is concerned. So you can last that however long the game span is and be able to perform at your highest. I think the important thing, you know, that you explain, because you explain our program as performance, but in a nutshell, you can hear how the reason why we program it that way is we focus on specific forms of performance for periods of time, rather than training for all forms of performance all at the same time. This is a key factor in excellent programming. Now when you're in season, your training kind of changes a little bit, right?

Now you're training to prevent injury, you're training to recover. But if you're getting ready for a season, you're best off phasing your workout so that, you know, one point it's you're focusing on strength, on this time, you're focusing on agility, and you're doing this over the course of 12 weeks or 14 weeks, leading you up to peak performance. I'm glad you said that because that's what I wanted to kind of echo was that the biggest thing that's different about the program and the way you guys design this was that you know it's it's phased out and probably the the biggest fuck-up I see right now and it's super common and it's growing more than it's shrinking right now is college and or not college but like high school football teams and MMA fighters using

CrossFit as their way to train. I was talking to my buddy Robbie the other day who's that he's like the standard now for programming on the high school level. Yeah, really really disappointed. It's even at like the MMA level. That's what a lot. Yeah, a lot of these guys. Well, we got to be careful now because just like CrossFit athletes don't follow the

the wad. I'm wonder how many of them follow actual CrossFit or for a lot of its habits to do with branding. And then the second thing, when you're looking at high school football, it's not hard. I mean, just to give credit where credits do, it is not hard to outperform with the fuck they were doing before. So we'll bring my buddy, Robbie, on here, who is who this is coming from. So this is someone who directly trains some of the top athletes in MMA and by top, I mean, like number one, like Kane Velasquez type guys and as a part of a K and that and their whole training program.

And you know, I'll let him come on here and get in real detail and share, but one of the things we talked about, and I didn't, I didn't know this till he shared that with me was, you know, I was telling him about the epidemic in the bodybuilding world and training and stuff like that. And what we've seen, what we've seen happen. And he was telling me what's going on in that. And I was just blowing away. And he says, yeah, it's one of the most frustrating things when you're a trainer and you know,

what's best for this mixed martial artist that he should go over and he should focus just on this one modality and get better at it. Then come over here and focus on this. Instead, they're doing this crossfit type workout where they're just, you know, because they're working because that's all of it all mixed together and they feel like that's going to better them and all those and all those versus phasing it like we're supposed to and that was the big thing that when we came out with performance, that was our answer. And we've talked earlier on, we've talked a lot of shit about CrossFit. And that's our, and we've also said

there's a lot of things that we like about it. There is a lot of positive things. The problem is the program design. And now that's what performance was about, was teaching people, if you want that kind of performance, do you want to perform like a CrossFit person or a rugby player, you want to perform at that elite level? Well, let me show you or let us show you how you how to do that, but let us show you how

to do it the right way. Right. And really in a nutshell, you phase your workouts and then you tie it all together at the end. That's it. That's the way that's the way the body responds best. And you can insert, yeah, you can insert most sports along those lines. And so that's why we, you know, it's not athletic, not maps athletic. It's performance. It's a better way for you to perform. But you have to sort

of dictate those types of movements, you know, and make sure that you're focused on improving the performance end of those movements. And so that changes from sports to sports. Well, here's a shameless plug. Yeah, you want help with doing that. You have someone like Justin who's done rugby before, you get performance, you get access to the forum. And then that's where you ask questions on how to modify this work. That's because that's exactly right. That was exactly what we would do.

I wonder if this is exactly what I would do. You don't think this is that forum member that asked about rugby? It's not. No, I doubt it. Because a forum member would know. This is for rugby. Okay. A forum member would know. Because you have a few rugby players already.

Yeah, perform. Oh, yeah. No, for sure. Okay. Let's go to the next one. Next one is from War J fit. Tips for an ectomorph trying to build. That's a Adam alley. Yeah. No, for sure. That's both of us. Yeah, it is definitely. And you know, something that I think sound I will agree and share on. You know, I'll dive think sound I will agree and share on, I'll dive in the nutrition a little bit, but I think we talk a lot about nutrition.

In fact, he wrote a long question. And he obviously is a smart guy, he's well read. I've seen his Instagram page, like he's doing some pretty awesome movements, he's doing a lot of good foundational work in there, for sure. Definitely obviously knows the stuff, he's just struggling with the nutrition piece

So we will dive in a nutrition a little bit, but I will say One of the things that probably changed Change my life was like so when I went away from the body parts split when I started Realizing that you know what be in an ectomorph and coming in the gym seven days a week and pounding one muscle and pounding another muscle the next day or a push pull, I've done it all. I was just burnin, burnin, burnin, and my body was so focused on recovery all the time that I, you know, it got me to a certain point. I definitely made gains, you know, I put a good 15, 20 pounds on over my years of training like that, but I really plateaued hard. When I. When I learned to back off that way, pull down my intensity, stop the failure shit, start

training the way like our maps and a ball with the foundational program is, and following a structure program that was not focused on intensity, but frequency driven, and learning to focus on that, and pull myself away from the gym or tone down the intensity level. I was now not burning as many calories, which made it a lot easier for me to consume more and grow more versus always pounding the body. And my body needing so much calories to try and repair and repair and then bam, I pound it again and try and repair and repair and pound, pound again. And then I was getting in this vicious cycle.

So that was, that was a big one for me. You know what's interesting is back in the day, you would tell an ectomorph to work out less frequently than a mesomorph or someone who could build muscle easily. The, it's funny because the opposite is actually true. Now, of course, there's a limit, right? You can't just work out all the time, but you will benefit from training like Adam's saying,

your muscle groups more frequently. And one of the best ways to do that is to do a full body workout three days a week. You're hitting all your muscle groups, you're doing a three days a week, you're doing the total volume is the same as you may do with a regular body parts split. So instead of doing 21 sets for chest and one workout,

you're doing seven sets each time, you'll respond much faster. I've noticed in all the actimorphs I've ever trained, it was that frequency that made the biggest impact that was not intensity. We were trained with the right intensity, but you could push the intensity overboard easily with that frequency,

you can get away with quite a bit. Well, let me give you an example too, on lifting the compound lifts too. Yeah, that's right, this is what I'm saying. Right, where I'm heading right where I'm heading around. I'll give you a perfect example. So, let's say it was an arm day because that was a day for me, buys and tries. And, you know, I would start off with your standard, you know, straight bar bicep curls and

maybe some like dumbbell, skull crushers or something and then I'd go on and do two or three more exercises of for that, you know, and somewhere in there would be cable push downs, maybe some overhead extension, more exercises for that. And somewhere in there would be cable push downs, maybe some overhead extensions, some things like that. So let's take when I get to my second or third exercise for triceps, I'm now on, let's say, set 15 of total sets that I've done for triceps. And I'm doing a tricep push downs.

And I'm probably doing, I don't know, 100 to 150 pounds, I'm pressing down on these cables. Well, now instead of doing those, the tricep push downs on the cables and doing 15 sets in one workout, my 15 sets now are spread over three, and then the type of work that I'm doing for my triceps are like weighted dips for my body,

close grip bench press, and I'm pushing 185, 225 pounds with a barbell or you know strapping on 45 to 90 pounds around my waist and dipping my body weight, the bang for my buck on those that and I couldn't do that. I couldn't go do weighted dips after close grip tricep and like skull crushers. I know. Now if you're doing 20 sets in a workout, yeah, you're first the first six of the fuck. If you don't even you're doing 12 to 15 by the time you get through five or eight sets of any exercise, you you're doing finishing to 15. By the time you get through five or eight sets of any exercise, you're doing finishing exercises.

Yeah, exactly. The rest of the workout is finishing exercises. And that was great for the the circle plasmic pump, right? So I got the great pump from that, because I'm just keep forcing blood into there. But as far as the growth and forcing my body to adapt and grow, it was those big compound movements. And then once I split that up in three workouts,

I could, I could go get after it. I could do these big movements, only do five, six sets of it be done. But then I'm, I'm, I'm, I was adapting and growing more for sure. Yeah. And two days later, you're gonna do it again. So that, that's lifted. Feeding wise, best strategy, personally, for me, and, I mean, everyone's different. So I'll let Sal talk on some of his strategies. For me, I used to, I started with eat everything inside. And I would just boom, boom, boom, boom, load, load, load. But I had a hard time getting an ectomorph, keeping up. And I'd be stuffed.

I'd be, I'd stuffed myself to where like literally I was so full, I didn't want to put in the amount of my mouth. And then it would be four hours later before I even thought I wanted to eat again. So actually for me was eating really clean, good nutrient dense foods first. And then if I was going to pile like, you know, high saturated fat type foods on onto my plan, it was after I got a bulk of my calories early on. So I would, in my case, I need somewhere between 35 to 4,000 calories to maintain 4,000 to 5,000 calories to grow. So somewhere in that, in that range, I'm getting that extra maybe 500 to a thousand calories. Then I would allow outside of like me trying to really eat clean

and I would put higher calorie foods, but I wouldn't do that until after I got what my body needed nutritionally. And by nutrition, I like your good, clean fats and your protein. Yeah, you need extra calories. You're going to need extra calories to build. But I'll say this to be clear, if you don't send the right signal, all those extra calories aren't going to do anything. That's why I addressed that first. I think if you're hitting those big compound movements and you're in a surplus, even if

it's not a big problem. Because I've seen many times, ectomorphs go on a bulk and gain fat and not muscle. So it's like, you can gain weight, you're just not getting muscle, you're just not sending the right signal. The other thing that I really got from you was switching my, my bulky and cutting to shorter periods. That's another huge one for me. That helped me a lot through the competing years is going to the point where I never let myself bulk for more than three to four weeks. After I hit that about that four week, then I actually intentionally cut. You're not going to the point where I never let myself bulk for more than three to four weeks. After I hit that about that four week, then I actually intentionally cut.

You're not going to lose muscle. You're going to lean out. You're also going to, you're going to restrict the body from calories. You're going to fight and I would cut enough to where I was hungry, you know, and run that for a good two to three weeks. Because if your ultimate goal is to grow, I don't need to run it quite as long as I'm running my bulk, but I'll do it for at least two to three weeks, because if your ultimate goal is to grow, I don't need to run it quite as long as I'm running my bulk, but I'll do it for at least two to three weeks afterwards of cutting and then turn right back around and go to bulky. Watch what you do when you

do that. Lean games. Yeah. Absolutely. Our final question is from raising autism. He's asking how to become more mobile in the shoulders for doing standing military press with better form. Well, that's that's just an all day long. Yeah. You're the shoulder mobility expert. Yeah, I just actually did a post doing some overhead press today. And I posted a video on our forum actually showing this drill that I do. And also do this with like some of the athletes, some of the baseball players. And I thought it's a great mobility drill to do in general too, to, you know, do these arm circles right next to the wall.

And so as I'm doing these arm circles, I'm trying not to get away from the wall. So explain it. Like what does it look like? You're up against the wall. So I'm up against the wall. My arms out in front of me. And so my palm is basically facing away. So the back of my hand is trying to touch the wall.

Gotcha. Okay. So now I'm sliding it up. And once I get to my sticking point, I'm going to turn my thumb back to the wall. So now my palm is going to face into the wall. So I get that natural rotation. Oh, so you're making a wide circle with a straight arm. Exactly.

So I go forwards and backwards with that. And I can actually visibly see, like when I do that frequently, I can see where I am in terms of relation to how close I am to the wall and then also where my sticking point is. So it's a good gauge for me to kind of measure. Now as your goal to get closer to the wall and be able to stay. Exactly. You can pretty much be like straight up and down and like right next to it. So, um, would shoulder dislocates be similar, right? But exactly. Yeah. Shoulder dislocates. That's the point of those as

well as we're just trying to kind of inch our way in a little bit closer to the body. Shoulder dislocates be similar, right? With the stick, okay. Shoulder dislocates, that's the point of those as well, as we're just trying to kind of enter way in a little bit closer to the body. So now I can get like an even better response out of my rotators. I do this similar thing when I walk on the treadmill, when I first hit the gym, just kind of get warmed up and blood flowing and stuff.

So I walk for about 10 minutes. And while I'm walking, I do a little bit of my upper body dynamic. And my shoulder, I do that exact those circles like that. And while I'm walking, I do a little bit of my upper body dynamic and my shoulder, I do that because it's those circles like that. And because I'm walking in the treadmill, I'm trying to keep my torso and everything square while I open and rotate all the way around

and it doesn't throw me off walking. So if you try and do that while you're walking on a narrow treadmill, and if you were to torque your body, because it'll throw you in one way or another. So it's kind of cool because I'm walking at the same time. So you don't want your shoulder to come forward as you're doing. Exactly. That the idea is you keep your torso completely straight and you're not cocking to the side

or cheating yourself. Right. I've found it kind of a unique challenge for me to do that because I don't have the best mobility, but I've been trying to work on that myself. So that's something. So I mean, that's just literally one thing. Like, I have a lot of things I do constantly of my shoulders because that was a focus of mine because I would always reach a certain pinnacle of my bench and when I hit that pinnacle my bench,

I would feel this super pressure there in my shoulder, some impingement, something was about to happen. And so I would back off and then I just would get frustrated because I always wanted to improve and I couldn't get past this point. And then I just, and that's when I started picking up Indian clubs and I started reading about those. And I just fell in love with them because I really don't do the type of rotation. I didn't do the type of rotation out of my shoulders that, you know, like I was giving my shoulders credit for, like I have a lot more range of motion. I just didn't shoulders credit for. I have a lot more range of motion.

I just didn't work on it. This is something that I decided to focus on. What an improvement of overall strength, of stability. I was able to then start doing the crazier stuff with the kettlebells. For a while, to adapt to kettlebells, it's a different way to lift weights. And it is, I'm finally starting to get used to pressing kettlebells overhead. Yeah, and really the biggest thing I love about them is that I can get that natural wrist rotation, elbow rotation.

You know, all these things I can get, I'll just a little bit more rotation and try and emulate a natural mechanical press out of my arm. And so that way I can sort of distribute the load properly. And it's not this 90 degree locking stress point where it goes right to the joint. So that's something I learned.

And then, you know, started to apply obviously core strength as a big component to that, like being able to keep posture, maintain, composure, keep strong, and every single lift doing it standing up. And then when you go to press, you're going to have that control and your muscles are going to respond to help you.

One thing that I do also I've done in the past is I'll take a lightweight, do a standing shoulder press, make sure it gets straight up above my head, and then make sure to not shrug my shoulder. So I drop them down. Just so I get that scapular movement as they do it overhead press. I do that with a really light weight. And then as I get better at it, then I can go to heavy weight. And my press has come up nice and tall.

And it's just like you said, like it's going with that cheat code, like really depressing the shoulder blade down and retracting your shoulder. Once you get that down and you have the control where now my scapular retraction, I'm able to squeeze and hold that in position to maintain posture properly.

Now I can do a lot more things with my shoulder that I couldn't do. This is why, so R.J.M. used to not have kettlebells. It does now. I used to do Arnold presses, which simulated very similar movement as like a military press with your kettlebell. That's why I love kettlebell press. It hands down if you get kettlebells.

I'm with Justin on that all the way as far as that natural rotation. But if you don't, another possibility is an Arnold press. Arnold presses are great. And focus on a lightweight. And because if it's about shoulder mobility, it's not about building your shoulders right now. It's about first getting the mobile. And so when you're focused mobility-wise, a lighter weight through full range of motion and controlled and thinking about the things that sound,

just are saying about retracting and depressing your shoulders and keeping yourself in neutral. I also wanted to mention too, because alongside that mechanic, as far as the posture is concerned, keeping the shoulder depressed and then retracted. Also, when you're pressing, especially with a kettlebell, you wanna make sure that everything is in the midline

of your body. So I'm actually focused on not letting my arm come too far forward. I'm not, you know, trying to get my elbow out too far. I'm trying to pull everything into the body. So now I'm focused on making a more vertical line as in my rotation going up towards the body. So now I'm focused on making a more vertical line as in my rotation going up towards the ceiling. That's another sort of key point, especially why when we're we're able to

focus a little bit more on depressing the shoulder stabilizing it. It all follows along this line here of rotation. So just trying to keep it within the midline a little bit more. Something I noticed with shoulder mobility is just with myself. As it's gotten better, I can now support more weight at the very top of the lift. I can hold it there forever now, if I wanted to. Whereas before, once I get to the top, it was exhausting trying to hold it up there. I had to bring it right back down. So now I can rest on the top. As if I get it up there, I can hold it there. And Olympic lifters, I mean, they lock out a barbell above their head, and they didn't go in anywhere.

So it's pretty awesome stuff. I will even go as far as to say this. Training, if you're in the gym and you're working out, full range of motion, of course to a point, but full proper range of motion will build more muscle than short range of motion with heavier weight. So even if you go lighter, so that you can get a full range of motion will build more muscle than short range of motion with heavier weight. So even if you go lighter so that you can get

a fuller range of motion, you're gonna get better results than if you stick with the shorter range of motion just cause it's heavier. Cause I know a lot of guys listening right now are saying you know what? Or doing half reps. Yeah, I don't wanna go lighter on my military press. I like to go 90 degrees,

I don't have to take the 45s off or whatever. No, put some quarters or tens on there, bring that shit all the way down to your upper chest, press it all the way, I get a full range of motion, you'll build more dealt. And then you'll work your way up to using that. Oh, and more core, more essential nervous system,

more upper back, so much more, other than just the shoulders. That's the part you gotta think about too. It's not doing full range of motion type movements, so much more works together that way. You're allowing the body to work the way it's supposed doing full range of motion type movements. So much more works together that way. You're allowing the body to work the way it's supposed to work. Well, you're prioritizing to the part of contraction where you're trying to get your central nervous system

to amplify, you know, be the loudest in. And if you're doing half reps, it's gonna focus on, you know, that is the priority of like your range. So what you're doing is immediately causing, you know, a causing, you know, a dysfunction, you know, in the muscles, as far as like its capacity for range of motion. I find myself falling in that trap all the time. I'll take up, you know, I'll be squatting

really, really heavy. And then I have to remind myself that I go back off, go lower, pause at the bottom, work on that deep, deep portion of the squat and then come back up and I build muscle every time I lay it bigger. So before we send off, hopefully Adam you're okay with this. I wanna bring something up. Adam, you wouldn't wanna talk about this on air. Uh-oh, where we go? But this is, well, I think we could use the platform

of Mind Pump to all of our listeners for some good. I agree. I'm sure. You know, Adam lost somebody very, very close to him recently. the platform of Mind Pump to all of our listeners for some good. I agree. Sure. You know, Adam lost somebody very, very close to him recently. He very, very, somebody very close to him lost the battle with cancer at a very young age. And unfortunately, as you know, it is sometimes besides it being very stressful for the family why not they're all sticking together, you know, and I've seen them stick together and it's amazing family, by the way.

You know, like these things, when these things happened, the massive medical builds build up, and the family of the gentleman that passed away started a GoFundMe page to help pay for some of these bills. How old was Troy when he passed? 57. So it's 57 years old. He was 57, So it's 57 years old. He was 57 and it

was only, uh, guy, this is a, I had no where going here. Uh, five weeks ago. Now it's been five weeks. He passed, uh, just this last Wednesday. So it's been our Tuesday. Excuse me. So it's not even been a week. It's was six days ago. Uh, it's also why you guys heard me talk about it. I've been kind of in a funk because we knew it was coming, but we actually only knew, only knew five weeks ago. So he was diagnosed with stage four stomach cancer, and I watched him over the last four weeks deteriorate at an extremely fast rate, and it was almost, it felt like it was overnight to watch him pass.

He did pass in his home with all of us. I was there, and his family was there, and so it was a way, but it was anyone that's been through cancer has seen someone go like that, especially when it's rapid and fast like that it's definitely been rough on them and it did it ran up a lot of bills he was he had a lot of stuff going on before so and because it was so sudden he was not set up with I mean he was literally I was with him I mean always with him but we were you, normal could be as over Christmas break and everything. You would have had no idea. And then it literally hit us like a train. Yeah. Well, my condolences, again, to the family and Doug, it would be okay if we posted the link to the GoFundMe

on our site. Yeah, let's put it on either mindpumpradio.com or mindpump media. I can get it up immediately on either one on mindpump radio. All right, let's put it on either mindpumpradio.com or mindpump media. I can get it up immediately. On either one. On mindpump radio. All right, let's do mindpumpradio.com. Yeah. Go on there, there's going to be the link, click on it, and you can donate whatever you want to help the family.

And do this. If you feel led to it, you know, definitely. If you feel led, yeah. And yeah, the reason why I want to talk with this is I'm definitely not wanting to ask for it. I understand. Yeah, we all say. We want to help, you know, and that's a great way to help.

Well, here's the deal. Nobody knows, right? The family doesn't know. Of course, because you weren't going to do this on my phone. No, no, no, they didn't know. Do this on GoFundMe, just to make them feel good. You can put down who it's from, the donation. Just put MPP, the letter M, P, P, MindPump, Posse. So they know that our listeners are thinking about them

and that mine pump is doing some good there. So. I love you guys. Thank you, love, love, much love guys. And you can please leave us a five star rating and review on iTunes. You can find us on Instagram at mine pump radio. You can find me at mine pump sal,

you can find Justin at mine pump Justin, and you can find Adam at mine pump Adam. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. You