Mind Pump: Raw Fitness Truth - 2454: How Many Time Per Week Should You Work Out? (Listener Live Coaching)

Episode Date: October 26, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: How many times per week should you workout? (1:44) Chasing protein. (16:53) Scary food dye statistics. (20:23) Tesla bots. (27:47) Make yourself resilient by being fit & healthy. (29:40) How proud of your age are you when you’re fit? (39:15) Celebrating the staff. (42:04) Fun Facts with Justin: Keanu Reeves is an athlete. (43:44) Mind Pump Recommends Mr. McMahon on Netflix. (46:12) LMNT hack. (50:45) Shout out: ‘Watch the guys build a program IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia (52:13) #ListenerLive question #1 – Any advice on which program to start to support strength gains in rock climbing? (59:19)  #ListenerLive question #2 – Could being on TRT affect my joints? (1:12:14) #ListenerLive question #3 – How long should I rest between sets if I have limited time to workout? (1:28:14) #ListenerLive question #4 – What would be a reasonable approach to strength training for someone with Parkinsons? (1:37:10) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump October Promotion: MAPS Muscle Mommy 50% off! ** Code OCTOBER50 at checkout ** Mind Pump #2387: How Much Should You Really Workout? Ask Health: Does Walking 8,000 Steps a Day Have Health Benefits? Building Muscle with Adam Schafer – Mind Pump TV Mind Pump Trainer Webinar Series New report shows artificial food coloring causes hyperactivity in some kids Gavin Newsom Signs Ban on Artificial Food Dyes in School Snacks and Drinks. What to Know Keanu Reeves was so good at one role that a real-life sports team 'invited him to try out' Watch Mr. McMahon | Netflix Official Site Hitman: My Real Life in the Cartoon World of Wrestling – Book by Bret Hart Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** How to Fix Golfer's/Tennis Elbow! (Inner Elbow Pain) Work Your Wrists Flexors - QUICK FITNESS TIP! Improve Your Shoulder Workouts with the Kettlebell Halo Mind Pump # 1612: Everything You Need to Know About Sets, Reps & Rest Periods Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mind Pump Fitness Coaching (@mindpumptrainers) Instagram Brad Jensen (@thesoberbodybuilder) 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 live caller's questions. People then, we got to help them out and coach them on air, this was after an intro today's intro was 57 minutes long in the intro we talked about current events family life studies fitness all that fun stuff by the way if you want to be on an episode like this one email us at live at mind pump media

calm now this episode is brought to you by some sponsors the first one is Legion today we talked about their high protein cookies they make supplements for fat loss muscle gain gain, and performance gains, protein powders as well, and protein cookies. Go check them out. Go to buylegion.com. That's B-Y-L-E-G-I-O-N.com forward slash mind pump. Use the code mind pump. Get yourself a discount. This episode is also brought to you by LMNT. They make electrolyte powder for your water that's high in sodium, just like you need to fill your workouts with no artificial sweeteners,

no sugar, and today we talked about their canned, ready to drink electrolyte drinks. They're delicious, no sweeteners, sorry, no artificial sweeteners, and no sugar. Go check them out. Go to drinklmnt.com forward slash mind pump. You'll get a free sample pack with any drink mix purchase if you go on that link. Also we have a sale this month on a workout program. MAPS muscle mommy 50%

off. If you're interested go to MAPSfitnessproducts.com and then use the code October 50 for that discount. Alright, here comes the show. How many days a week should you strength train? Well, here's what the science says. You guys wanna take a guess? Two to three. You know what's, three. It's less than that.

So the studies on strength training are quite interesting. If you simply want to prevent the muscle loss that occurs with aging, so we'll start there, right? It's like once every two weeks, right? Something like that. Yeah, if you're just trying to prevent the muscle loss, what is it like, I think an eight to 10% loss in muscle every decade after 30 or something like that?

It's like once every two weeks or maybe even once every three weeks. Now, if you're just looking, if you want to improve your strength, uh, build some muscle, most people would get something like 80% of the results that they could get with like one day a week of strength training. Now, to be clear, this doesn't mean you shouldn't be active every day. And I think that's what people confuse when they look at the studies, right?

There's studies that show that being active daily is good for your health. That's true. It's true to that moving daily right not just sitting down all day but moving having more steps in your day standing that's better for your health but we're talking about workouts and in particular strength training it is a lot less than people think in fact when I you know as a trainer training a lot of clients, especially the back half of my career Major my clients were everyday people

between the mid 30s to 60s I'd say 50% of my clients strength trained once a week the other half twice a week and that was it and The ones that trained twice a week who were with me for years and years and years I mean Doug was my client. I trained him for a couple of years and we strained trained twice a week. And we got some incredible results, which is two, because there's so much you can do in the workout where you don't need to keep adding more days. A lot of people don't realize this because they look at the, you know, the fitness influencers, uh, on social media or the super high level fitness athletes.

And they say, okay, I need to work out like that. No, no, no, very little is required. It was a study a while ago that showed that one isometric contraction once a week did something like improve people's strength by like 15%. So it's really, it's funny. Not as much as you think. You know, we look back at like some of these like hokey machines that were really trying like a lot of the

What do you call those the bio guys? What's the name for that biohackers? Yeah, that was like a big push was like trying to convince people You only had to train one time a week. I used to scoff at that Because it was like they're trying to promote a machine that was pretty ineffective, but it did contract the muscles. It did basically cover the bases. And so there is a bit of an argument. Well, that's how something like that gets legs.

Yeah. There is some science to support how effective that could be. I mean, I think that spending thousands of dollars on a machine is a little read. That you could probably, you don't need that. You can do some isometric push-up holds and pull-ups and get just as good of the results. And so the science that supports that would support the same thing there. But I mean, that thing, there wouldn't have even been a business there had there not been some sort of research or data to support how effective just what,

I think it's like one set, like one set to failure per muscle and that's all you had to do like once a week and then you could train that way. Yeah, look, I'll say this too. And I made the case in the Resistance Training Revolution book that I wrote years ago,

if you took the average person and you wanted them to reap most of the health benefits that you can get from strength training. The insulin sensitivity, the faster metabolism, the strength, the mobility. You're looking at, and I'm talking long-term, like long-term for the rest of your life, like two 40-minute workouts a week would be enough for most people. You're not gonna look like a bodybuilder. You're not gonna get this crazy ripped physique doing that. Probably not.

But if you want just fitness and health and you're active on the other days, that's pretty much it. Now I can make the case that practicing more frequently with less time, like 15 minutes a day, probably better or whatever. But now we're getting into like, you know, this is good, what's better.

But like the average person, if they were consistent for the rest of their life, with two days a week of strength training for about 40 minutes, or even one day a week of 40 minutes of good strength training, in addition to just being active, they would do totally, in fact, there was a study on walking that shows that the benefits that can come from steps, right, walking? You get 85% of the benefits if you do 8,000 steps a day.

85%, so all the possible benefits you can get from being active on a daily basis, 85% of it is 8,000 steps. In other words, I want people to understand this, a lot of the benefits that we see from exercise are because our lack of activities causing such poor health that you're going to get tons of benefits just from doing something. Now above and beyond that, then you start to add stuff.

Like if you're looking to maximize performance, really push strength, push endurance, well then adding more days starts to become valuable. But if we're talking about health, longevity, feeling good, it doesn't take much and it doesn't get communicated enough. And there's the people in our space, the dysfunctional fitness fanatics, they don't like to communicate this because to them it's about beast mode. It's about beating yourself up.

It's about pain and crushing yourself. And it's like, this is why the average person, one of the reasons why the average person can't relate. It's liberating if you can communicate that to a lot of people out there, what the minimum viable dose is, like what does that look like in terms of still being able to kind of maintain your muscle in health metrics

on that level, like what's the homeostasis? So that way too, you can kind of move according to, well I can do more and so this is what this looks like now and I can actually kind of progress or I don't have this like panic that I'm gonna lose everything if I only get just this little bit in.

I mean, I don't know if you guys remember but it wasn't that long ago. It was before I did the GL this little bit in. I mean, I don't know if you guys remember, but it wasn't that long ago. It was before I did the GLP-1 experiment. I was like just very sporadically working out. One, one day a week, sometimes three, more often though one or two. Just like six, seven months ago, a little bit longer now. Some of the best I ever felt.

I mean, that combined with making sure I'm getting walks with my wife and kind of doing our normal activities with this kind of like sprinkled in strength training where I never let a whole week go by where I didn't get in the gym at least once and do a couple things. Like really, it was a really good period of time for me to really feel that and see that and go like,

man, when I think about like how I feel, like my joints felt really good I was really mobile had relative strength I mean It wasn't peak strength me but I pick up anything that I was gonna have to pick up at home or do anything like that I could take my son on hikes and wrestle and be fun like it was pretty surprising how good I felt and how Relatively strong I was to the amount of work that I was doing. And this also your point, Sal, this

is what supports the Blue Zones, right, that we've talked about in the past about longevity and health. And what they had in common isn't that they all went to the gym. It's like that they had these active lifestyles. They walked to the grocery store. They had community. They move around.

It's amazing how far away society has gotten from that, that it starts getting into all these different training modalities, which one's the best, this, that. It's like, God, if we could just get back to being more active. You have fitness fanatics, and I get that. I'm going to be very honest. Again, this is the point that I used to make to trainers when they would work for me. It's like stop trying to turn all your clients into fitness fanatics. That's not gonna happen. That's rare.

It's rare that somebody falls so in love with fitness that they become a fanatic. And most of those fanatics end up working in the fitness space. And it happens organically. And it happens organically. It happens on their own. Most people, most people, what we want to do is first off

communicate the benefits of some exercise, appropriate exercise that's effective. And effective doesn't mean hardest, it just means effective. And for most people it's like how can we get them to be consistent for the rest of their lives? And what that looks like is probably one day a week of a structured workout, strength training especially, with daily activity. And now you do this for the rest of your life you're gonna do great. You're not gonna be obese if you combine this with a healthy diet, right? You're not gonna be obese. You're gonna avoid the majority of the chronic health issues and you'll look good. You're gonna look good. Now

again you're not gonna look shredded. You're not gonna be this crazy bodybuilder but you're gonna look better than your peers. You'll feel a lot better than your peers. And now you have something that's consistent. And when I figured this out, my success with my clients, it skyrocketed and they became consistent. And part of the reason why they became consistent is because I wasn't trying to get them to love fitness as much as I did, where they would come in five days a week. And we'll get faster results, you come five days a week. And like you start convincing people that's the only way,

then their choices are either do that or nothing, is what ends up being the case. But that's not the case at all. And you know, you just mentioned, you know, taking time off or whatever. I just pulled up a study. Muscle loss doesn't really happen until four weeks of taking time off.

Is that what it is? Yeah. I thought I read that atrophy is seven days after full recovery. No, four weeks is the last study I just saw. I would assume the more advanced you are, the shorter that time period is, maybe if you're really pushing yourself to limit.

But for most people, it's about four weeks. After that, you'll lose some muscle size, but not strength. Strength actually sticks around much longer. And then building muscle back, as we've talked about before, muscle memory kicks in, and building it back the second time, third time around is really, really fast. But again, we're talking about structured workouts, so don't get confused.

We're not saying be active once a week. We're saying, how often do you need to strength train to get most of the health and longevity benefits and you know, once a week. And like I've been highlighting with this whole series that I've been doing too is like imagine too, if you just made a commitment to yourself that, hey, for a short period of my time,

I am gonna actually get after it and try and build a bunch of muscle. It's like, again, like investing or saving. It's like, once you've done that, once you've actually, you have pushed for a period of time, how much like you can lean on that. Like, and this is one of the things that's been really maybe an interesting and neat for me to experience myself

going through this is like, wow, it's so, it's been highlighted that this little bit of stimulus that I have to do to really quickly get back a pretty damn good physique. I mean, I'm, someone was asking me, this little bit of stimulus that I have to do to really quickly get back a Pretty damn good physique. I mean, I'm someone was asking me I was just getting interviewed yesterday from Brad Jensen and he's like so, you know, what's the are you gonna keep going and what's that? I'm like, well, I'm gonna keep going for the audience to see the continued progress and transforming I said, but to be honest, I'm already back to like right where I like to be. I love this I've decided that

210 pounds 12 percent body fat me is like perfect. It's like I feel good. I feel strong I'm I'm lean to where I feel confident with taking my shirt off Easily I can manage Weekends where I go off and I have some drinks with the wife and eat off the out-of-bounds and Yeah, I take three four days off in a row now. We're out they come back It's a very flexible place for me to be that allows me to enjoy All the other aspects of health and balance in my life while also still enjoying the kind of aesthetics and the stuff that I like very minimal effort

It's not very difficult to manage this especially once you've put that time under the iron. It's a really cool place to be. Again, you know, just again, speaking to trainers, and if you're not a trainer, I think this will resonate as well. Your goal as a trainer is how do I get this person to do this forever? How do I get this person to enjoy this to an extent, to where they do this on a forever basis? What does that look like? And what it doesn't look like is five days a week in the gym. That's not going to happen with 99.9% of your clients. And by the way, we have a webinar coming up. We're going to teach- I was just going to bring that up.

We're going to teach trainers how to keep their clients through the holiday season. Because during the holiday season is when people tend to drop off, and we sell this in gyms. When I manage gyms, the drop off on the, just the traffic, right? The member traffic goes down 30%, 50% in some cases. Right around November, December gets even slower. Then of course January kicks in, set back half of January, it just explodes.

But trainers would always sometimes struggle. They would lose clients around this time. And now I didn't. The back half of my career, I don't lose a single client during the holiday season. And the reason for it was exactly what I'm talking about right now. I really did a good job helping them understand that we don't need to do this like crazy. You're going to see me once a week and then once a week maybe do some stuff on your own and then every day just kind of stay active. Well, you can stay consistent

with that, especially if you're getting good results and you feel good and so people just didn't stop. In fact, they stopped when I would stop. If I went out of town, that's when they would stop. Otherwise, they never lost a single client during the holiday season and of course you got to understand this and explain this because the messaging from our industry, you know, our industry is an industry that's funded by consumers. And so a lot of the information you're going

to get is either what makes money or what gets people, what captures people during that, that short stints of motivation when the person looks in the mirror and says, Oh my God, I got to do something, right? So that information seems like it's true. So here I am communicating what I'm communicating. I even know people listening right now are like,

well, what do you mean? I thought it was like I had to just go work out all the time and even trainers, what do you mean? I gotta train clients four days a week if they're gonna get any results. Like no, that's not how it works at all. And we'll talk about this stuff in that webinar. Which part are we having fun?

Trainerswebinar.com, if you're a gym owner, if you're a personal trainer, if you're a fitness manager and you don't have all of your trainers registering this, the goal for us is to, just like we do with the podcast, right? We're coming out the same way that we came out with this podcast was let's just go out and give as much free valuable content as we possibly can to prove that we have some value to add.

If you are a trainer or like I said GM, fitness manager and you guys aren't doing that, our goal is to do that and we're gonna literally coach and train your trainers for free. So the goal is to build that thing up to where we have thousands of trainers that we're influencing for the good and helping be better coaches and trainers and we'll be doing it bimonthly now if we can get enough people to continue to register, and this thing grows, it can become a thing that we do every single month,

but we first have to prove that we can load this thing every time, so I'm excited about that stuff. I was gonna ask you, Adam, how many, with what you're doing right now, how many bars, shakes, and things are you including in this journey? You're about 30-something days in. Yeah.

Mostly Whole Foods, but the occasional, I'll see you eat the occasional like Legion protein cookie or shake or whatever. It's actually almost daily. Almost daily right now, and that's not because I'm trying to do that. It's just purely out of convenience. What is it mostly that you're using?

Almost every day, I don't know, I'm just like, I snack on those Legion cookies like crazy right day, I don't know, I snack on those Legion cookies like crazy right now. I don't know what it is about them. They're just, it's kind of like in between, I had my breakfast before we did the first episode, which means I just ate like literally two hours ago. I'm not quite ready for my next meal.

You know what the macros are on that? Yeah, 15 grams of protein, 200 something calories, if I, well I have it right in front of me. 260 calories, 15 grams of protein, 200 something calories, if I, well I have it right in front of me. 260 calories, 15 grams of protein, eight grams of fat, and then carbs are 30. So it's like just a little snack. A little snack that's got protein in it and it's not very filling, it's very easy.

It's like, and it's just, and me, I'm really chasing the protein because I'm still at a place now where it's a lot of work for me to hit 200 to 220 grams of protein every day. So anywhere I can find like a bump 15, 20 grams of protein, it doesn't feel like I'm eating a lot. I'll do that. And so that's kind of why that that's been happening right now. I've been doing that pretty consistently. And then there tends to be one shake a day, you know?

Again, always targeting, trying to go all whole foods. But I'm still at a place now where I'm not quite, I mean, I'm also not, I'm not packing like I used to. When I was competing, I was packing all my meals. Like I had the six pack bags, you know, back when that was a thing. And like I had five, six meals ready to go every day. But right now I didn't show up to work with one, maybe two meals

prepped and then I go home and I have, Katrina normally makes dinner. So you know that normally leaves like another meal or two of that I need to get the grams of protein up so I find myself doing that. You need a cookie. Yeah, well. I wish I could eat them, they have dairy,

I taste them, they're good. You can't, so that will bother you, it's enough to bother you still? Yeah, you know, I can have a little bit. I thought you were doing better with like. I was, you know, of course, what do you think I did? I tried to see the limit, and I found the limit. So I gotta back way off.

So you know what I love for you to test, Sal? What? Because I've found this, during this journey, I've noticed this, those, especially something like that, that's like, Way doesn't always fully agree with me. I notice a big difference when I'm in a surplus versus a deficit. Yeah, of course.

Yeah, if I'm in a deficit, I can get away with some of the things. Oh yeah, if I'm in a bulk, I've become far more sensitive. Very sensitive, right? To food. I mean, I'm already noticing that, so I'll communicate this on my... Because I think it's just inflammatory to begin with, because there's more food in your gut. It's kind of changed my attitude about what I'm already noticing that. So I'll communicate this in on my. Because I think it's just inflammatory to begin with. Because there's more food in your gut.

It's kind of changing my attitude about what I'm even doing right now. So I'll communicate this on my series for everyone that's watching. You know, I'm currently in a mini-bulk right now. But I'm actually noticing it, like, for the first time in, like, God, six plus months, my psoriasis started to itch a little. So I noticed that bothered me. Yeah, you were saying. I had a couple of times where my stool was off ach a little so I noticed that bother me. I had a couple times

where my stool was off a little bit and I'm pushing the calories. Not even hard, just agreed that I would. And so my body just does so much better hovering around maintenance and more deficit than in a surplus. It just seemed digestion is better. I don't seem to be as sensitive to all the things that would typically bother me speaking of food and sensitivities My wife found these stats And information, you know the whole food die thing That they're banning certain food. Oh god. Do you know that they was they actually? marched in front of Kellogg's

Just recently and like some of these Yeah, some of these like cereal companies and food companies about the dyes. Like the word's getting out and like, there's people like picketing. So check this out. Red number 40, yellow number five, yellow number six, blue number one and blue number two

are associated with hyperactivity. Which by the way, hyperactivity, when you, if you consume something associated with hyperactivity, which by the way, hyperactivity, if you consume something that causes hyperactivity, there is some neuronal damage that's happening. That's what causes it, okay? So not good for the brain. Red number three, associated with thyroid issues. Green number three, bladder disease.

What the hell? Yeah, so the dyes aren't that great. Now here's what's trippy, right? How do they connect that? Now here's what's trippy, right? How do they connect that? Now here's what's trippy. I'm going to give you the ingredients of fruit loops in Australia. Okay. And then I'll give you the ingredients of fruit loops in America. In Australia, it's maize flour, which is corn, wheat flour, oat flour,

sugar, vegetable oil, salt, natural colors. The colors they use are paprika, curcumin, vegetable carbon, carbon or copper, chlorophyll, minerals, vitamins, natural flavors, that's it. Here's the ingredients for American Froot Loops. Corn flour blend, sugar, wheat flour, whole grain oat flour, modified food starch, vegetable oil, oat fiber, maltodextrin, salt, soluble corn fiber, natural flavor, red number 40, yellow number five, blue number one, yellow number six, BHT, then you get vitamins and minerals in there. So it's the

same product, very different. And they're showing, I mean, I could show you India's Fruit Loops versus ours, Germany's Fruit Loops versus ours, all very different, far less ingredients. Ours is packed full of- Now didn't you read recently that that's changing? Is that right? California. Just California. But we're such a big market that I wouldn't be surprised if they changed it all the way around. California is such a big market that if we pass a law banning something and it's upheld, if they're able to maintain it, then they may just change it all the way around,

especially if they think the rest of the city. It's always interesting for me to see what gets traction, where the focal point is, because all of a sudden now everybody cares about these dyes and I'm like, there's quite a lot of things to care about, and you're just zooming in on this, which is good. At least it starts the conversation of like, hey, there's some things in our food we gotta pay attention to. They made a good point of this, right? There was this woman that was presenting this

and she said, because we're all, you know, what generation are we, X? I think we're like towards the back end of X or whatever. We were the cartoon, you know, serial generation. Yeah, and so, what do parents our age tend to say? I ate that stuff growing up, it's not that big of a deal. We didn't. We didn't.

If you look at the ingredients of the same cereal, it was not the same. So everything's radically different for our kids, even though it's the same brand. So, because when we were kids, kids were eating garbage too. Make no mistake, my friends would eat garbage. The difference is the science has evolved on how to make it more addictive

and they've put more energy and effort into those things putting into it than they have. And there's more of these, I hate to use the word chemicals because you get the nutrition. You get the nutrition nerds. Everything's a chemical. You know what I mean, the synthetic whatever, okay? It's molecules.

Relax everybody. But it's not the same, it just isn't. So, you know, Fruit Loops, Captain Crunch, you know, what's that one cereal with the marshmallows? It's all different. I swear they changed the characters too. They used to make them like, they were like crack heads. Like all of them, you know?

Like, ah! You know, it kind of like what you, I mean you started this conversation with asking me about how many shakes and bars and stuff like that I'm taking. The way I approach my diet at our house is like, the goal is always to try and get as much whole foods. I most certainly don't shame myself or get depressed

or think of them a failure because I have a shake, I have a bar, I eat some sort of processed food. Because in the context of what's moving the needle the most towards my pursuit of overall health, strength, fitness, that journey, is taking care of the big runs, focusing on my sleep, hitting my protein intake, strength training a couple times a week. These things are moving the needle

and making the biggest impact on my overall health. And then it gets down to this more granular stuff. But you also don't have to worry because you don't have Froot Loops. Yeah. You wouldn't have Froot Loops if you were in Australia. Well, you know. Or Germany.

No, that's a good point. You know what I'm saying? Like, you just don't have the Froot Loops. I mean, that's, and to me, that's a better conversation. It's like, what are you even doing with that shit? Like, there's other alternatives. I mean, it's so weird. I want my Froot Loops to be organic.

It's so weird to me too. Like, there's so many other, like, fruit loops to be organic. It's so weird to me too. Like there's so many other, like one of the comments I'm getting a lot right now in my DMs is like, cause I'm sharing all my food and everyone's like, man, that looks so good. And man, you have, you throw cheese on there. And I saw you put butter and it's like, yeah.

I mean, butter, olive oil, cheese, all good shit. Like you can make these healthy foods still taste really good. I'm not sacrificing taste, but definitely not to be at 12%. I mean, maybe when I get down to like 3%, I sacrifice. I understand. How hilarious it is, like I was with my parents and they're, they still like are just baffled that I'll put, I'll slab a bunch of butter on like whatever I'm eating or whatever. And it's like, you think that's the problem?

Like that's hilarious like it's It's just this disconnect in terms of like old information I used to be you know my opinions on on like these types of things has changed I you know I do feel like we should just be able to be free to whatever eat whatever and It should be up to the market so consumers and and the providers, we decide what we want. We don't want, but I have changed my mind on this for kids. I think they need to stop advertising this, just anything to anybody who's not an adult.

I think it shouldn't be legal. And now why? A lot of parents don't have the luxury or the privilege of being as involved as I am because they work a lot, their kid goes to public school, so the public school ends up educating their kids on what to eat, and then they end up going home, and then mom and dad isn't home. They just navigate through it, tastes good.

Yeah, and so we gotta be, I think we have to be a little bit more careful. And does it play a role in influencing? I mean, I don't disagree with that. We don't allow cigarette and alcohol companies to market to kids. So why should they say cereals and candy and everything else? Didn't they ban, um, uh, was it fake cigarettes to kids and stuff like that because of that.

So, I mean, why not still got big league chew though. So, yeah, that's different Justin. You guys remember the face prepping them? The face cigarette. You're blowing it face prep? I love the face. You blown it. You blown the puff. Yeah. Dude, I saw gummy joints.

No. I'm not even joking. Not when you were a kid. Yeah. No. From where? I mean, not like when I was a kid, but when my kids were like at this market. Really?

Yes. Were they edibles? It's like bubble gum, you know, but it had it's all marked like joints Did you guys see that did you guys see the interest in the meme I posted of the Tesla robot? Yeah, that's a robot roll each other. Okay, I'm sold Might not be able to do dishes, but if you roll my joints, I don't know dude. That's valuable Yeah, I mean 20,000 I'm in don't think the wash dishes. No, Washington they can't watch this big a roll a joint though

It can't it's you saw you won't see a market it can put them away You just your heels are just digging in the Was there to see him in person to see how they really function because these videos to me It's always like a lot of smoke and mirrors, you know Yeah function because these videos to me it's always like a lot of smoke and mirrors you know yeah because even they they busted some of these robots that were like viral from different companies that were like actual people like dressed up pretending to costume yeah and then also this one I mean this could totally be like just like misinformation whatever blasted in there to put put a black eye on like Tesla, but they're saying that like they thought that somebody

was there like controlling them. Oh yeah, behind the scenes? Behind the scenes. I don't know if that's true. I was watching some, I've seen some clips of people interacting with them, and as of right now, I was trying to go, okay, what would I use this robot for at my house?

And then I also try and think like, how much time would it take you to spend training it to do the things that you needed to do for you also? Because it's not like the robot comes to my house and he knows where my kids' toys are supposed to go. So I'd have to train that and teach that. I think it's a novelty thing right now. It totally is.

But this is version one. What's version 10 gonna be? Sure. You know, then it's gonna be kind of weird. I mean, it is. It's just, I'm really curious to see, like, I wanna meet somebody who buys it, implements it into their house, and then like, okay, what do you use?

I mean, tell me, do you guys know what you would use it for? How's it sleep at night? Like, where's it hang out, you know? Like, I would creep down. Give it a closet. You know, speaking of kids and, you know, like the things that we sell and whatever, I'm gonna give an example of the mistakes, some of the mistakes we've made in the past,

because people are like, Oh, you're alarmist and no, whatever. Look, I'm going to, Doug, I just sent you, I just texted you a video and make sure to push mute there on the TV. But I want you to watch this video and I'm going to tell you guys what this is. And this aired in 19, I want to say 51. Okay. Okay. And everybody was like, like people were so sure of this. When we were telling them that they were running commercials. Pregnant women to smoke cigarettes? No.

I mean we were. I know dude, I know. But no, watch this video and this, by the way, the reason why I pulled this video up is my dad was telling me a story of when they were kids, my grandfather, when he was a kid, what they used to do in Sicily. But just.

This is the DDT. Yeah bro, listen, listen. Hey, look at this. This is a commercial, you guys. This is like, they were airing this to show the safety of this incredible breakthrough. Like, you know. What are they spraying on, bro?

What are they spraying on the lawn? That's DDT. No, no, not just on the lawn. Isn't that DDT? The stuff from from dynamite? No, no, no, no, no. That's TNT. Look at, look at, look while they're eating on all over their food. What is totally safe. What is DDT? It's a, it was a pesticide. Is it herbicide? Just spray it on kids. I think I just blast the kids. That's not real. Is it? Yes. Yeah. Yes. There's somebody, your, our parents generation got blasted, but with someone.

Yes. Yes, they did. Doug's parents for sure went through that and it was to kill lice, to kill pesticides. It's this incredible chemical. It's, it's so safe. You can eat it. There were actually this video. Blasting everybody. You could find videos of people eating a pile of it to show how safe it was. By the way, DDT causes cancer. Oh yeah, of course. So we know this.

Yeah. But we were so sure. That's hilarious. We were so sure that we were blasting children in the face with it. So my- We had popcorn, ceilings of asbestos, and like just everything in our house.

So I was having this conversation with my dad. So my dad says when my grandfather was little that there were trucks that would drive through the neighborhood and they would just blast the kids with DDT. Okay, so how much do you think this mattered? Back to kind of what I was talking to you about being at a calorie surplus

and then like these things affecting your body and sensitivity of it. Because there's obviously, there's a whole generation of people who got blasted with this stuff and that we're fine. They lived in 95 and we're totally fine. So is it like, what is really bad is you add up all these chemicals and things and dyes and so with that and in the context of being obese and overeating and over consuming is

the recipe for cancer, disaster, or that? Or do you think if the person was a healthy person and stayed fit and active and then they suck down all this DDT, you think that person's less at risk? I mean, obviously they're less at risk. Of course, yeah, if you're healthy. Or does it not matter as much? No, no, no, of course.

If you're healthy and fit, your body is more resilient to toxins, period, any sort. Now, it depends on the toxin too. There's some toxins. Healthy limbic system. Yeah, you can be as fit as you want, like as best though. So go ahead and be as fit as you want, go breathe that in a bunch of times, or lead,

and you're gonna have some problems. But of course, if you're fit and healthy, you're gonna be more resilient to all of these problems. So the reason why I bring this up is because I know that, especially in the wellness community, there's so much talk around the dyes and the, you know, chemicals and on plastic, you know, and the Xeno estrogen. Like this is like just crazy. They bombard you with this. But are we, are we spending so much time talking about that to

the wrong people? Because of course they're, they're speaking to themselves. And then the small percentage of people that are wellness fanatics like them when really The people that are like super obese and overweight It's like that's not gonna move the needle so much if they quit their fruit loops with fucking purple dyes and all this stuff I think if they need to get healthy and fit and that's gonna move the day that's what we learn from the cove it Pandemic in general. It's like yeah, you got to be fit and healthy to be more resilient towards these You know unknowns that are gonna you're gonna face at some point, right? It's like, yeah, you got to be fit and healthy to be more resilient towards these, uh, you know, unknowns that are going to, you're going to face at some point, right? Like if it's, you know, if it's toxins or if it's a disease or if it's anything like the only way your body's going to

be able to withstand it and process it and move on is if you're like optimally healthy. First of all, I think if we identify a common ingredient to be an excitotoxin for the brain or to increase your risk of cancer or thyroid disease or to be as Xenoestrogen, I'm naming things that are legit, right? I think it's responsible to remove them, period, from the market. That being said, the way we communicate it, and I'm not just saying this because it's us, I just think we're awesome.

We trained people for decades. Here's what happens when you train people for decades. If you really care about people and you train people for a long time, you end up learning what works. Because you go through trial and error. I've been training people for five years, why is everybody gaining the weight back afterwards?

Why isn't this working? You gotta figure things out. And what you end up figuring out is to not major in the minors. And also, I can give one piece of advice that would take care of all this plus help with obesity. I can just tell people avoid heavily processed foods. Guess what I just told you to avoid? All the dyes, all the preservatives, but you're also going to get leaner. You're also going to be more fit because you eat less as a result. I guess that's the point I'm trying to make.

It's like sometimes this conversation is like, it's so moot because we're really only communicating to the people that are already fitness fanatics that maybe are trying to get to the next layer of this. It's like if the average person just took a couple of these pieces of advice, hey, go strength, strength one or two times a week, stay away from processed food as much as you possibly can, try and always eat whole food, hit your protein intake,

it'll fucking radically change your life. It will. Radically change your life. But you know what's important about this too, Adam, is who do you think the major consumers are of these dyes? Adults or children? Those children, yeah. So as parents, I think sometimes we think,

I know parents, I think sometimes you think, oh, it's just my kids, and kids are picky and whatever, but it's good to know because you'll start to connect the dots. I think a lot of parents will see their kids act a certain way, and they'll be like, well, that's just Timmy. I guess that's a good point, because I always think

that's interesting when I have friends and stuff like that, and they don't even notice that. They don't notice. I'm like, dude, you know why your kid is being a shit right now, right? You just let him eat fucking four cupcakes. No wonder he's acting like that. That is like, Mays won't let him do a line of cocaine too

and see how he goes from there. It's like, let's see how he does. I mean, I'm serious. Like it's crazy that you, but that there's parents that are like that naive to what- Cocaine, I like cocaine. Well, but here, okay. And I don't remember if it was you or somebody else

who actually put this into perspective and I always reuse this when communicating this it's like What do you feel like when you have you ever sat down? I have I've sat down before and benged of a whole thing of Oreos or something crazy. Like how do you feel from that? I mean it wrenches your gut. You're probably get a headache from it like crash like Okay, when you give a kid three or four cookies that they're as big as their hand yes that's that's as relative to that do you think about that for a second because we any and if you would you ever let your would you ever

sit your kid down and be like here have the whole box of Oreos like you would it's doing when we buy ice cream when we go buy ice cream they have the kids size cup yeah you barely look at it you look at the kids size like oh that's a little bit ice cream. But then put it next to your toddler and go, oh, that would be like me holding a bucket. Because my toddler's tiny. Yeah, like that's a kid size.

It's like you do it a five gallon bucket of ice cream. Oh yeah, I split a kid one between me and my two little ones. And I make sure to eat the majority of it. And I give them a little bit. That's how, I mean, the way I introduced sweets to Max was we would, not only will we get like the smallest portion size

But then I would make him even share it with me there. You can have a bite. You know, it's like that's it That's it It's like dad tax but and but you you don't make that connection to their behavior like of course giving them something like that That's is going to change that so so I guess that's a that's a good point It is it's less about the the adults making these changes for themselves for obesity or getting in shape. It's more about recognizing you're building these habits in your kids. And so pay attention to all those.

And also pay attention, like if you're giving them excitotoxins, right? My wife is extremely wise and connected to the kids. She's always making these connections before I can. And she points them out, and then I'll pay attention then when she points it out, and I'm like, holy cow, well my kid has that one thing, like we had lollipops, right? We used lollipops for church.

That's how we get our kids to sit down through the service, which still doesn't work, but it's better than nothing. Well we were getting the dumb dumb lollipops, okay? And we just noticed like, when they ate the cherry ones or whatever, like they just acted crazy afterwards and my daughter wouldn't go down for her nap and my wife connected it. She's like, oh it's got to be the dye. So then we ended up buying the organic ones. Like pay attention to this stuff because excitotoxins, they're called excitotoxins because they're not good for

the brain. A developing brain could develop differently as a result of constant exposure to these things. Or that might seem alarmist, that's my theory and I'd stand by that. Or you might have a kid that's being medicated or labeled ADD who might not be ADD. It might be that they're reacting and responding to something that they're eating on a regular basis. It's funny, there's studies that show, well, they'll take ADD kids, have them be active, and change their diet, and a significant portion of them notice reduction in their symptoms.

So it's like, man. Speaking of kids, I gotta tell you the story of having Katrina this morning, it literally happened this morning on the school, she called me, she normally doesn't call me on the way to work, and she called me. I always like kinda freak out, because I know that she's taking my son to school and

I get a call right away. I'm like, oh God, what happened? Yeah, I always pick up right away like because normally we would text little short stuff and so but it wasn't she was like calling me to like she was like you could tell I could feel her beaming through the phone. I'm like, what do you want? She's like, oh my God, my day has been made today. I'm just like, what happened to you?

She's like, I just dropped Max off at school. And you know, his school is K through high school, all the way to senior and high school. So there's high school kids that come there. And she goes, I got stopped by a high school girl today. And she came over and said, excuse me. And she stopped. She goes, hi, I just wanted to tell you how beautiful you are.

And I see you come here every day. And you're always in a cool car. And your son looks so cute and you just you're so pretty and I just I want to grow up to be like you one day. Wow. Yeah I told her that. Are you sure it wasn't a dude? And she changed his story a little bit? I said what does this guy look like? There was some guys, I'll change it a little bit so I can tell my husband what happened. Oh my gosh, she was like over the top. That's great. She was so excited to hear that. I guess she stopped to talk to the little girl

for a little while, but I guess she's been seeing her come to school every day and said that to her. That's so great. You know, remember how I said this a while ago on the podcast, how one of the defined characteristics of a fit person who's older is they can't wait to mention their age? So true.

It happens every time at the gym. If I meet somebody at the gym or someone listens to the show and they're fit and they're like over the age of four, they can't wait to tell me, oh hey, how you doing? I listen to your show, by the way, I'm 67. They want me to look at like, oh yeah, wow, you look good. It kind of is like the ultimate flex, man. It is. How proud of your age are you when you're fit?

That's right. When you're in your 50s plus and you still look really, really fit, and not to mention you're normally way off on that person's age. You think they're way younger than what they are. I mean, you always say it, you say it really well in the show,

that like it's crazy how much that gap. I mean, we all noticed it in our age. We're in our early 40s. Remember we were on that walk, no joking, we're being serious now, Doug. I know we're joking about your age, but remember we were on a walk, I was like a few weeks ago,, Doug, I know we're joking about your age, but remember we were on a walk, I was like a few weeks ago,

and then we all forgot Doug's age, and he told us. Yeah. Shocking. Almost 60. Shocking. Almost 60. I can't believe that, because I have family members his age,

they don't look like Doug, they don't move like Doug. Not even close. Big disparity there. It's like a different species, like they're on medication, they don't have. Meanwhile, Doug's out there working out with us, when we go create programs, he's staying up past us we're going to bed. I'm pretty convinced now too when somebody like strangers see

us they don't know who we are they would guess Doug to be one of the younger of us far definitely you're not guessing he's the oldest you know what I'm saying. Maybe he gets the middle guy I don't know he definitely getting the oldest no more. I'm embarrassed to think that I might be that guy now. You're doing great. Hey I I got a, before I forget, I wanna say something nice about one of our employees. We got a great staff. A lot of people don't see behind the scenes. We have this incredible team here at Mind Pump.

One of the people that works for us, Margaret, and she handles, people will call in. They'll have questions about programs, about reverse dieting. She's a certified coach, she's certified in several certificates, she knows her stuff, she knows our programs, and we get messages about her all the time.

And I love her, she's hilarious, she's great. She's also, years ago, we held a kettlebell contest here. She actually won it, this is before she even worked for us. So she's also a badass, right? But anyway, we're in our meeting, I'm doing my weekly meeting with her and some of the other staff there. And I see a poster in the background.

And while we're talking, I'm reading it. I'm like, there's no way it says that. That's not right. There's gotta be, I must be wrong or whatever. So at the very end of the- What does it say? At the end of the meeting. I'm like, what does that poster say?

And she kind of moves aside and it's a picture of Benjamin Franklin. And then it says quotes, like this is what he said. It says tax this dick. Like you can tax this day. You want to tax me? Tax this dick. Margaret does that say what I think it says? She goes, yeah, it says taxes. Dick. I'm like, wow, bro. I like her even more. I don't know if I can like you anymore.

No, I love you. That's hilarious. She sent me a picture of it, so we should. Is that a real quote he said? No. Oh. Yeah. To the British?

Yeah. You may text this. Yeah. No, no, she said her 15 year old son got it for her. Oh my God. Oh bro, I was absolutely, absolutely dying. Yeah. Dude, I have the most random fact like I

Seriously didn't know this maybe you guys knew this about Keanu Reeves But like I like the guy know Adam doesn't care for him too much as an actor I think he's just you know, he's definitely stays in his lane. He's the best He's the best knee. He's the best best. He's the best surfer in every movie. Dude, action surfer. He's got moves. John wick. He was great. Dude. Yeah. Six. Did you know he's a good athlete though? Yeah. A football player, right? Yeah. Yeah. Yeah. So did you know that the Baltimore Ravens actually gave him, uh, an opportunity to try out. I didn't know that. Yeah, when he was actually part of the replacement. I was just going to bring that movie up,

and I was going to tell you, you know how you, so Katrina, this is one of Katrina, I don't know if you guys do this or not. Katrina's an ex-athlete, so her and I love to like, watch reality shows and stuff like that. Like we all watch the stupid, what's the date one that all of us watch? There's a connection between this and sports?

Well, yeah, yeah. Okay, okay, okay. Hang in there. And there's always like a thing that they do, they get all these guys, all the guys together, you know, and they're like throwing a ball. Oh yeah. Katrina and I always just like roasting the movie. We're always like oh let's see if this guy's ever thrown a ball before. It's just a dead giveaway. That's very revealing. And so my point to bring that out was I remember when he got movie you could see the way he throws it. Oh you're like oh he's an athlete. He actually throws.

You could just tell the way. Well in John Wick, you know, the martial arts moves and stuff that he does, he does some jiu-jitsu and judo in there, which I'm versed in, they're not bad. It actually looks like he, it actually looks like, can I see people do- Well he trains real hard, I've seen a lot of the stuff, like there's a guy down in LA that trains all the actors for like gun handling and like, you know,

that kind of tactical stuff, and he's always there like Kennedy's always like, you know training all that stuff So it's like at least you have a lot of the movements and stuff down Not necessarily that he had any like military training, but that surprised me. I didn't think like he was that good, you know No, I didn't know I didn't know he was that good I do remember though watching that movie and I'll ever remember going like oh he probably played like I you know? No, I didn't know he was that good. I do remember, though, watching that movie. And I remember going like, oh, he probably played. Like, I remember thinking that when I watch it.

Because her and I are totally like that. Because sometimes they cast actors, because they're great actors, for a job. You know, and there's little roles where they have to do something. And you watch him, and you're like, oh, god. That's like, that's embarrassing. You also see him throw the ball and play in point break

Yeah, he does. Oh, yeah, there's a scene in there too. And you're like, okay Like yeah, like he looks like he moves like an athlete to me. It's just like so obvious You know speaking athletes, you know what? I'm watching right now on Netflix the Vince McMahon. So good. Did you have a start that? Yeah, I want to check out dude. Have you what are you through it? Are you just now so I was familiar with the pro wrestling regions and how the W, back then WWF kind of took over. I don't know how they did it. Very interesting. And then Hulk Hogan, that guy's just,

I mean, if it wasn't for him. He's the best. If it wasn't for him, they wouldn't have become. How far are you? Are you all the way? I'm almost done with the second episode. Oh yeah, there's a lot. There's quite a lot.

I think there's like five or six of those. Yeah, they're really good. Yeah, Katrina and I watched it right away, I thought. I've told you guys this before. I'm into all that stuff. So it's funny, back in the 80s in particular, I remember pro wrestling was trying to pretend like they weren't scripted, right? It was like, no, no, no, it's like the secret

that we don't really talk about. Later on, everybody realizes it's scripted, but it's not fake, it's not fake. They're actually throwing each other and getting hurt and all that stuff. That's all fake. They're actually throwing each other and, you know, getting hurt and all that stuff. That's all real. And now people know that, nobody cares.

Back then, remember John Stossel? He went to do investigative reporting. And he's like, he gets the shit slapped out of him by a... Diamond something. Yeah, Diamond Dallas Page. Actually blew out his eardrum. Yes, dude, he got slapped so hard.

He slapped his shit in again. How fake is that? Yeah, and then there was a talk show, there was a talk show where Hulk Hogan, one of the guys had him put him in a front headlock, it's actually a guillotine choke, and he choked him out. Yeah, he passed out.

And the guy woke up and tried to like, pretend like nothing happened while his head's bleeding. Yeah. Oh yeah. Those two things almost bankrupted. Oh yeah. Yeah, I've told you guys the story of Hulk Hogan, right? How he became a pro wrestler He went to a Japanese

Wrestling school and and he was acting all cocky big blonde jack guy humbled. Yeah Oh the Japanese instructor put him in a heel hook and busted his knee. He came back real humble Yeah, that's a great. That's a great series. I just finished watching that. I mean I told you before I read the Red heart. Yeah, the Brett Hart book is really good and it's a little sad story too. I mean, what a crazy business to have watched. I mean, that's our generation. We watched that get built.

And what an empire it was. And you guys remember when we all went with Craig Capurso when I took you guys to that one event. Oh, it's so crazy. It's like its own little like micro environment. Totally. It's just like everybody knows what's coming. Everybody knows the narrative and all this.

I'm gonna make it, I'm gonna guess right now. I didn't have one of these, but I bet you, Justin did. Did you have the stuffed wrestler figurines that you used to wrestle and tackle? Did you have that? Yeah, that and the stretch Armstrong guy. I did, I could see. I had the blow up ones.

Remember back in the days, it was the ones that you punch it, you hit it, and it popped back back up anything that was like a doll that was like a dude doll You know like the action figure. Yeah, Julie's a doll. Yeah, I Went as a kid at Arco Arena back when our coreena was a thing When I was I want to say like fourth fifth grade and then I hadn't been again until we went. And to see the difference of like, and for me I guess maybe the business side that I thought was so fascinating,

like it was really interesting how it's got its own little ecosystem, it's literally those events are like four or five hours long, and that all the commercials. It's all self-promotion within it. Yes, yes. Which is like, hey, we're promoting this product that we own.

These pro wrestlers are some of the best athletes in the world. Massive, giant human beings doing crazy acrobatics and stuff. It's wild to see because they're so huge and then flying off the... Have you ever felt the ring? When I was a kid, we went to one wrestling show and I was able to touch the ring and I thought it would be soft, because they fall on it. It ain't soft, dude. It's hard.

It has a little bit of a spring to it, but it ain't. It's wood underneath that. It's still not soft. That sucks. No, no, they get hurt all the time. In the book, they talk about too, the pride in, so how they measure, Andre the Giant was known as one of the

greatest wrestlers ever part of why was because of how like delicate he was for how big he was yeah so that and the ultimate warrior was hated so much right he was like a fan favorite for one people but he was terrible technique and so like guys and that was like always like a behind the scene like to wrestle yeah that was like a behind the scene shit talking thing it's like oh like vince man made this guy really good and he's the main guy now we all wanted to wrestle with him? Yeah, that was like a behind the scene shit talking thing. It was like, oh, Vince McMahon made this guy really good and he's the main guy now. We all gotta wrestle him. So then he's a shit wrestler

and they'd all be talking shit. And then other guys, there's like this mutual respect. And then there's this kind of like, if you wrestle with someone like that and he's not good technique, guys intentionally hurting each other because the other guy's doing shitty stuff. So there's a lot of behind the scene

random stuff like that. I thought when I read the book, it was really interesting. No, it's really cool by the way are you is your favorite flavor the watermelon also no it is not my favorite cherry so no I told this actually on my series yeah by the way I found a new black cherry so do this okay grapefruit oh I did it warm grapefruit I did it poured over a tall glass of ice so good so good so good the most refreshing drink I've ever had either way so they were talking about element if people aren't know so they have these ready-to-drink cans

Which are gonna they're crushing they're going to crush. They're very palatable meaning they taste really good although There's no sweetener. No artificial sweetener. No sugar good flavor. It's because they're high in sodium sodium increases palatability It's supposed to be though. It's an electrolyte drink. They taste super good in the can. Super, super good in the can. So have you tried mixed drinks with it? That I haven't. Katrina always says that.

She's got a little tequila or vodka and this will be perfect. Yeah, I'm surprised that, I wonder if bars are gonna start using something like this because there's no sugar in it. So it's like a low calorie mixer for. It'd be interesting to see, probably on the morning. And it makes sense to have electrolytes anyway

when you're drinking alcohol. Yeah. Just create a new. You should do it, you're more the drinker on that. I'm just telling you guys the hack, I would have never thought is to intentionally take a warm drink and pour it over the ice, because it just dissolves.

Adds a little bit of water. It adds just a little bit of water to it, and it cools it, and it just makes it the most and a grapefruit I've done it with all of them now I think grapefruit which I didn't think I'd like that much for some reason is like the perfect the perfect. It's really good All right. So how do you guys feel? We've already made this commitment. It's already happening, but I gotta ask you guys on air How do you feel about letting people in on? One of the most private things that we that we do here at Mind Pump, which is great programs.

Might as well. Well, I'm actually- That's a process. I'm concerned about how much you tell people that we're gonna do, because I don't want to overcommit on what they get to be a part of, because- We'll get snapshots. Yeah, because I think you-

Moments. I think you have to understand that we can't have them, it's a two-day event, we're there for eight hours, like we're not gonna livestream that much. It's not like a 24-hour, yeah. No, it two day event. We're there for eight hours. Like you're not going to run a live 24 hour. Yeah. We're creating a program for 18 hours. Yeah. So we're not going to live stream for 18 hours. But I think the idea of bringing the audience in on the creative process, especially in their feeding back is the beginning when we're talking about, you know, what is the name of it? What's the

overall structure going to be? What's the target market look like having them? them like what what are some of the core things are gonna be in it. I think having the engagement of the audience getting them to see that creative process will be very fun. Yeah. And the first time we've ever done it. I hope it doesn't flop. It's gonna be live on Instagram on the 13th 6 p.m. on the Mindpump media page on Instagram. Still one of my favorite all time memories, period and a story, not just with Mindpump, but just favorite memories ever, was creating Maps Prime with you guys.

What a, what a. That was a wild, yeah, weekend. Well, we created, you make it sound like crazy. What'd you guys do? No, creatively. Less about the drugs, Jesse, more about the creative. No, that was stuff. We, when we were, that was the one time,

we always get, you know, we'll always run into obstacles. We'll create a program and sometimes we'll get stuck and we'll figure it out. 20 minutes later we typically figure it out. This was a day of gridlock. A whole day we were stuck on how we're gonna do, how we're gonna create a program that people can use to assess themselves

after being trainers, understanding assessments. Like how do you do this? A whole day we were stuck. It wasn't until the next day. Remind me, I believe it went like this, right? And so I have a theory on why this was too. It went, Maps and a blog, obviously you created first, Maps, performance was the first one together,

Maps aesthetic came after that, and then Maps Prime, right? Uh, do we? We did. I think that's the order. Now the theory to me on why that was so special to your point is that, Anna Buck was already done by you so they don't have a big deal, Maps Performance, totally Justin's wheelhouse inspired by that. He steered that program. Maps Aesthetic inspired by my competition. I kind of steered that. This was the first one that was like so unique that we all had to come together and also very challenging because it's like, how do we create an assessment tool that the average

person can use it and also coaches and trainers can use it? And it's not overly complicated that- Yeah, we're not looking at little deviations. Everything, as an example, was so comprehensive and robust, like there was systems, I mean the only thing to compare it to were like, behind paid walls from all these physical therapists, like that was like all the assessments we were going on.

And it's just, it was crazy, it was actually, it was also, was easily the most challenging thing we created, of all the stuff that we created. It was easily, for a whole day, like a whole day we came up with this idea, in fact we almost changed ideas because we were stuck at this like how are people gonna assess themselves. Well I still don't know anybody else

that's done something like it. I know there's examples of like FMS and like stuff like that but it's not the same. But those certifications. I know, those are like full certifications. So there's not really anything out there, like there's tons of programs that people have written that's not like, that's not unique.

Doug still has the video of when we finally came up with the idea for the compilers. I wish we would put together a compilation of like all that old stuff. Yeah, I think we're due. I think we're due for putting some of that. Do you guys remember I had the papers on the window? We were up in the hotel room.

So I told- I had to write them out like I'm figuring out a crime. So I told my Hampton group that I was with this last week about weird. There were a lot of them were asking kind of the origin story of us and like when the business first started and the programs and like you guys, I was like, you guys have no idea. Like I said, we had programs where I was in a ball cap goatee and sunglasses at a park doing exercises.

We rented some old ladies house in Sacramento and did fricking videos. When Airbnb was just kicking off, it was only porn people were doing this. We were filming videos. Do you remember I was using, I was using the couch to anchor myself to demonstrate like a type of a leg raise, but the couch would come up, so Justin didn't lay on it.

So in the video, I'm doing it just as late. I was on the couch. Oh my God. And so she actually said- And that's in our program, you bought the program yourself. She told me we need to do a little compilation of like where it's currently at,

and then like little chopped up pieces of all the old pieces of Like programs and content and stuff that we use back in the days. She goes she does that all the time She's been in the industry a long time herself, too And she's like that your audience will really enjoy it because it's how far to them and it's also really good for the fact That we're teaching coaches and trainers today, right? That's a big part of the business now and we're moving that direction it's really good for them to see that because sometimes The fact that we're teaching coaches and trainers today, right, that's a big part of the business now, and we're moving that direction, it's really good for them to see that, because sometimes they over-complicate and overthink.

They think it has to be perfect. It won't be perfect, no matter how perfect you think it is. Just get it out. It's not the beauty, the aesthetic of it, the branding. No, that's none of it. Trust us, we take our own advice. If you see what these programs look like when we first released them and sold them,

and people bought them, and you watch the exercise demos with Adam. Not just a few people, a lot of people were buying these. And I'm like, oh my God. The key is, the key was in the meat, right? Is in the value of it, in the value of the business. Like that is what. It was in the production.

Yeah, no, and I try and communicate that to everybody is that the production, the branding, the aesthetic of the business can evolve and grow into the brand. I said, but initially, it's more about connecting with people, adding value to their lives. Lean into that, and then the other stuff will come together. I think sometimes we focus so much on that,

and then you get the paralysis by analysis. You're just so, oh, what about this? Or I need to make an app. It needs to look this good and I got to spend this much money. It's like, no, you should have seen how bad and rough it was when we first started. And so we did it as long as it works. Yeah. Yeah. What do you, uh, shout out? Let's do the, um, what was it? The live stream we did. We did. We shout it out. Oh, there you go. Live stream is 11.13. 6 PM Pacific at Mind Pump Media on Instagram.

Nowhere to register for. They just need to show up. Just show up. Just show up. On our Instagram page. Just check it out. Probiotics have proven health benefits. Good for your skin, your energy.

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That'll give you 25% off your first month's order. All right, back to the show. Our first caller's Primo from California. Primo, what's up, man? What's happening? Hey, morning guys. How's it going? How you guys doing today how's it going how you guys doing today how can we help you good good good first and foremost I want to give you all the thanks you guys are super entertaining love all the info that you guys put out make it easily

digestible for me and again just thank you for all you guys did so I'll just get right into my question I'm'm 37 years old. I've been avid rock climber for a long time. And mainly my question revolves around strength training to support my rock climbing. I know there's been a few rock climbers on the show in the past and we kind of all have a similar plight. It's like thank you for your program, thanks for the muscle. It's definitely made climbing a little bit harder. So I ran maps anabolic. I finished maybe about five or six weeks ago. Definitely saw strength gained and composition change. It was great. I was doing that two days a week with one day a week of climbing.

Normally I'd climb maybe two to three days a week, but I reduced the climbing to kind of focus on the strength gains. But as soon as I finished maps and a ball, I went to maybe one day of kind of maintenance strength training and two days of climbing. It's, I'm still seeing a hindrance in performance in climbing, maybe just getting adjusted to this new body weight

or just maybe having trained in a way where it's not super functional or for the for the climbing. So my main question kind of revolves around is there a way to strength train to gain like maximal strength without actually gaining too much weight? Yeah, yeah there is. Wouldn't you guys say a Maps OCR would probably be a better appropriate program?

Yeah, that would be one of them except the volume on that is so high, especially if you're gonna be climbing quite a bit. So here's what happened, right? You built muscle and you built strength. You gained eight pounds of lean body mass and I'm going to guess a lot of that went to your legs. And when you're rock climbing, you need a lot of strength, stamina in your hands, your

forearms, your biceps, your back, you need good shoulder mobility. Uh, and you want mobile legs. You don't want big necessarily strong legs. Yeah. And so if you look at like top rock climbers, they kind of look like spiders, right? They're longer limbs and well-developed

forearms, biceps a little bit, lats, uh, but not very big lower bodies If your goal is to maximize rock climbing the best thing you could do is Rock climb a lot and the second thing you could do is Work on balancing out some of the areas where you can create imbalances. Now, this is a very specific goal that you have Your goal is like I want to get better at rock climbing So what I would do if if you were my client, I've trained a couple of rock climbers.

And what we used to focus a lot on was, we would do core strength training. We would do isometric type stuff. So like overhead holds, carries, because that translated very well. The lower body work that we would do, really focused on range of motion and mobility, not so much on trying to build maximal strength unless we could do that and not see too much muscle gain which is really hard to see.

Then you would control any weight gain with nutrition and you can get stronger while minimizing muscle gain by kind of controlling calories. So that just looks more like central nervous system, strength adaptations. So I think if you're going to rock climb two or three days a week, about one day a week of strength training is, is good. And it's going to look like 20 minutes of mobility, maybe 30 minutes of strength training, that's, that's going to be the ideal routine for what you're doing. Yeah.

Basically I was trying to get the most out of the one day of strength training that I will be doing. And, you know, I, I bought performance, I bought symmetry and I'm looking in both, I'm like, Oh, that would be great. That'd be great. How do I incorporate it all? I started to get the kind of decision fatigue about what to do on that one day. And I've kind of just been living in like maps and a ball, like phase one on that one day and I've kind of just been living in like MAPS anabolic phase one on that one day,

but somehow it doesn't feel like it's fully supporting the climbing. Yeah. No, it's not. In climbing with an extra eight pounds of muscle on your body, even though you're stronger in relationship to the gym exercises, the ratio of strength that would translate to rock climbing to the weight obviously wasn't beneficial because what you're noticing now is kind of overuse type, injury type feelings. The exercises I like for you are windmills. I like a bent press. I like overhead carries quite a bit. To be honest with you, I think maps old time might actually translate well. The only thing is I would limit it to one workout a week. I wouldn't do... because a lot of those exercises I think would translate

well to you. And then I would just be careful with the lower body volume because the more muscle you gain on your legs, the less you're gonna be able to perform as a rock climber. Yeah, it's high tension exercise like Turkish get-ups and things where you're still functional and that. And so I like those suggestions a lot and the isometrics were huge for that. So if you saw in like symmetry in the phase one, you know, if you could pull elements of that.

But I think overall at old time, the way it's structured, I think that's probably going to be the best match for at least getting you to load a lot of these unconventional type movements with high tension. Primo, are you in the private forum yet? No, I'm not. I'm gonna have Doug give you access to that and since you already kind of own these programs that we're talking about it would be great if you based off of what you're hearing from us you put together kind of your What you think would be an ideal workout or day and then the boys and I can change or modify or give you the thumbs up Yeah, I like so do you have old time? I

Do not have old time. I was a curveball to me. I wasn't sure that old time was gonna be kind of Suggested I thought maybe power lift or maybe the performance route, but yeah, I'd be down to try that for sure. Performance is great for overall athleticism. Yeah. And the mobility. In most sports, okay, so most sports require a decent amount of lower body explosive strength and power.

And I say most, there are two sports where that actually becomes a problem sometimes, swimming and rock climbing. Swimmers and rock climbers don't want massive, powerful, strong legs, but every other sport typically involves running, jumping, that kind of stuff where you do kind of want some of that to a certain extent. But yeah, if you look at like rock climbers,

like the ideal rock climbing body is legs that have great mobility and stamina. They're very skinny because you're lifting your legs the entire time with your upper body and really, really big hands. That would be the thing. It's tough. I get it. I know when you love a sport, but then simultaneously, you also want to look jacked doing it. You know, it's like just unfortunately, I mean, I get it. This was me with basketball my whole life. I love the sport so much and didn't want to let it go. Yet at the same time too, I wanted to be this big buff guy

and they just don't go. There's a part of this too is a bit of you realizing that, it's not that we can't, I think, create a workout that will benefit you, but it's also going like, hey, the more I move in this direction of wanting to be more buff and jacked and muscular, I'm probably going to be not as good of a rock climber, just kind of how it is. Yeah. The way I look at it is that I feel like I'm still not past my rock climbing prime, so might as well use this time to still be as strong of a climber as I can. And then later on, I can focus on the body and looks later.

Sure. I think that's a smart strategy. But with that in mind, I had this kind of goal of climbing V10 outside, outdoors. I don't know if that means anything to you guys. Before I'm 40, that gives me three years. And is it OK to do this kind of slow incline of strength or is it do I kind of have to period it like phase in the strength training or like kind of do

the seasonal thing or can I do this like one day a week yeah one day a week you're fine you know with rock climbing you're you're look so much of it is technique and skill I you know this I don't need to tell you this so much of it is technique and skill so majority, you know this, I don't need to tell you this. So much of it is technique and skill. So majority of your time will be spent rock climbing. And then what you want is you want the kind of strength that you can apply, uh, from all kinds of different angles. So this is why I like strong maps, uh, old time.

There's a lot of this kind of rotational pressing and strengthening, and strengthening and gripping lower body, you want really strong hip flexors that you can use from any angle. You want strong feet and strong toes. That's a whole other conversation. And you want really incredible shoulder mobility because you're going to be putting your shoulders in positions that you could cause injuries if you exert yourself. So your workout is going to be like 20 minutes of mobility with three exercises. That's what it's gonna look like.

It's gonna look like three exercises. And that's with about three days a week of rock climbing. Yeah, I didn't even remember. MAPS Performance Advanced would also be a great call to this because it does, you could structure it so you add in your rotational emphasis or grip specific, uh, skill training. And this is something that you don't have to go super intense

with it. You just drill these like throughout the week, if you're not rock climbing, uh, and then you add in your foundational one foundational workout a week. So that would be plenty too. That's a great option. I mean, Primo, the move to me is to utilize Adam said the right thing. Yeah. Well, cause we're throwing so many great ideas at you, and I hope I hope you don't walk away going like well that fucking Didn't help me. I got I'm more confused than I was when I called these fuckers, so do this You've heard us talk about all these different programs. We're gonna send you old-timey I'm gonna give you free access to the forum

You sit down write what you think would be What you hope to be a good workout and then put it in the forum and the guys and I will look over it and then if we think you should add some things or take away some things we'll do that for you and so you got a good a good structure at least to get you going for a few months and then we could talk about phasing other things in down the road but use that forum like that that'll be very valuable. Right on, right on. Thank you so much.

You got it man. Yeah last thing I just wanted to say maybe Justin I know you know your Very valuable. Right on. Right on. Thank you so much. Yeah. You got it, man. Uh, yeah. Last thing I just wanted to say, maybe, maybe Justin, I know, you know, your, your, uh, your sons were starting to get out of gymnastics and looking for something else to do. I was really wanting to kind of get into like, you should try rock climbing because it's a great transition. It's, uh, you know, like gymnastics is like an execution of movement and like rock climbing

is like an expression of movement. And I thought it'd be really cool for your son to try out. But yeah, yeah, yeah. I'll pitch that to him. We'll see if you know, that's an interest of theirs, but yeah, I love it. I think it's a great way to, uh, yeah, express, you know, that end range strength and really challenge yourself. So cool.

Right on. All right, primo. Thank you. We'll see you in the forum, cool. Right on. All right, Primo. Thank you guys so much. We'll see you in the forum, buddy. Take care. All right, keep it up guys. Thank you. I remember, I don't remember what it was.

I read this article. It was so well written about athletes and their athletic performance carryover to other sports. And rock climbing wasn't in there because I don't think that's like one of the most popular sports. I don't even think they considered it but they said the worst at the best athletes at swimming are the worst athletes at everything else because the polymorphisms that make you so

good at swimming like short skinny legs, long torso, like it makes you terrible outside of the water. I thought it was interesting, but it's a good thing to consider because most sports you want powerful strong legs and hips. That's just a fact. Some sports you want mobile, stable, lower bodies, but getting them bigger kills you and rock climbing is one of them.

You get big ass, you know, you get big legs and you try to climb. I'm not doing so well. The biggest challenge here was he had so much success with Maps Anabolic. Because if he had limited success or didn't do very well, eight pounds on a small frame guy already is like, yeah, man. That's amazing. And I guarantee you a lot of it went to his hips. Yeah, of course.

But this is a great functional strength conversation. People talk about functional strength. Functional for what? Because that eight pounds of muscle specificity made him more functional for the exercise and maps and a ball. It made him more functional probably for the everyday world, not for rock climbing. Yeah. Our next color is JM from Canada. What's up, man?

How can we help you? Hey, how you doing? What's happening? Good. Thanks for having me on. So I don't know how this works. I just, I appreciate you guys having me on. So I don't know how this works. I just, I appreciate you guys having me on.

I don't know if you want me to go over what I already emailed in or. Yeah, please. Yeah. You have to say, you have to say a few nice things about each one of us individually and then you can ask your question. No, no, no. Just echo through email. We can breeze past that.

Yeah. All right. Cool. Well, I started working out in December, 2021 on my own. I did the bigger leaner stronger program for a while, went with a coach and I went down the journey of cutting and I got down to like 158 pounds at my smallest. And I was trying to build muscle and lose fat,

the same old story. Cut to more recently, I hired a coach that I met through the Mind Pump Facebook group. His name is Max Hanson. He's been really integral in me making some pretty big More recently, I hired a coach that I met through the Mind Pump Facebook group. His name is Max Hansen. He's been really integral in me making some pretty big changes in the last little while, where he took me from 2,000 calories to 3,000 calories a day. Still a major focus on protein.

And we talked a lot about TRT. I started on TRT. And prior to starting working out with him in July, I had the tennis elbow issue which is still ongoing. So that's pretty well what I wanted to talk to you guys about today was just first of all how amazed I am after three years of working out that I've seen most of my gains in the last couple months just from actually eating and seeing the performance changes in the gym.

But now I'm starting to see some benefits from the TRT that I believe from research from just, you know, Googling it and talking to my coach. It seems that maybe the muscles are strong, but my tendons and joints are not. So like my tennis elbows hanging around and now I'm just like a sore joints and stuff and inflammation. So I wanted to get your feedback on all that. Yeah. It's on it's unlikely that the TRT repl because you're on're on replacement dose right you're not taking like bodybuilder doses of

steroids. No I was in the low 200s on my test I'm 45 and then I did another test properly through a hormone clinic and they showed that I was actually under the range so they put me on a hundred milligrams twice per week so two doses of 50. Okay and that's brought you up to the more, the kind of the middle I'm assuming. Yeah it's a real low dose, no side effects. I don't know yet because it's been six weeks. Okay. I have to wait until I get my first labs. Yeah they'll adjust it. Okay so it's unlikely that it's the testosterone. So when you see studies that show that testosterone or anabolic use can contribute to tendon rupture,

it's high doses. And the reason being is because the anabolic effect of those high doses is much more pronounced than muscle than it is on tendon and ligament. So you get like this dramatic increase in strength and the ligaments and tendons can't keep up. This is mobility stuff. For you, this is probably mobility stuff and probably means you need to phase into some different either rep range or style of training.

This happens to me when I get lots of strength gains in a low rep range and I just stay there for too long, then I start to feel it more in my joints. So what I end up doing is backing way off on the weight, going higher reps, slowing the reps down, and that typically makes a difference. And also drop the volume that typically works. Then adding mobility and you know tennis elbow in my experience can be solved many times, not all the time, but many times with deep tissue massage right on

the top and the bottom of the forearm and just being real careful with the amount of volume that I'm doing and sometimes skipping heavy pulling exercises, uh, and curling exercises that tends to fix it. And most people I've worked with a lot of clients who've had that. So I think you probably need to switch into a different style of training for a little while. Yeah, that's actually the mirrors. What we just talked about with my, my coach, Max, cause we

were talking about that exactly. So we've, we've, we've gone from five days a week to four days a week, uh, maybe an extra 10 minutes per workout on those days that I am working out and I'm doing higher reps. Like you said, and, um, he's really been good at explaining to me, like you have to realize that even though you can get to a high amount of reps with a heavier weight, if you're eating more food, you've got more energy, more gas in the tank. It's not necessary to get to the full muscle failure in order to build a physique. No, no, no, definitely not at all. You also will benefit. So do you have a prime pro? Yeah, I've got prime pro. So I do the wrist, cars and shoulder stuff, like wall circles and

wrist cars before you start, especially any upper body stuff you're doing any, any upper body stuff. You you should do it every day but if you're doing any upper body stuff before you go into your workout do the wrist cars and the the wall circles for your shoulder this will help and I don't know if you're familiar with like rifle flips or some other moves that will go straightly straight to that muscle too that's probably flared up rifle flips okay if you go in our it's on our didn't we didn't you do them or I did them? On the mind pump TV, right? I did it, you did it, but yeah, it's, you take a mobility stick or a dowel bar or whatever and we'll take you through that in terms of how that stretch goes, but yeah, there's two videos on that. Yeah, we have a few of them that we did for tennis, tennis or golf.

We put it on there as tennis or golf. I don't remember which one it was. But I'll tell you what, if you have access to a really good correctional massage therapist, the best success I ever had with myself and with clients was having them see somebody who understood how to do this kind of work. And it's gnarly, I mean, you'll sit in a table and they'll work on your forearms in a pretty hard way, but it was the fastest results I'd ever seen

for tennis elbow was when I had clients, and myself, when I did jujitsu for a while and heavy deadlifting, this was a problem that plagued me. And it took, I think, two or three sessions, and it was gone forever, it never came back. But it was really gnarly, it was like 45 minutes just on my forearms of deep tissue work. Yeah, I had that done twice.

Once in July, once in August, about two weeks apart. Then he recommended I wear this band that puts tension on the muscle because that, that releases the amount of tension on the actual joint. Yep. Um, they also did, um, Therapeutic ultrasound, which breaks off the calcium from the, just like the scar tissue, but it just seems to be coming back with a vengeance where it now it's like, instead of just a pulling or feeling bruised when you push there, the whole musculature is just hot. Like it's burning inside.

And it can be even when I'm sleeping, I'll wake up to it. And, uh, so that's a major concern for me because I actually, I love working out and I'm just finding that I'm having to be so careful and even take like skip days sometimes I'm worried it's going to affect my progress. Well yeah it's gonna definitely go into the mobility. Dude so remember this this is a this is a mind game for me too I have to play all the time. It's gonna affect your progress if you don't fix it. Yeah. So so it's better to fix it than to get more difficult. So you got to go light go really light use a light grip when you're pulling be very mindful of your

weight. Yeah this was crippling for me when I was bodybuilding and what light, go really light, use a light grip when you're pulling, be very mindful of your technique. Well, the weight is heavy. Yeah. This was crippling for me when I was bodybuilding. And what solved it for me was one, I have a massage therapist for a wife, so she would dig in on that. And then before I would work out, I would do those wrist, cars, and wall circles. And then I would actually do a quick little Indian club warmup. The Indian clubs did wonders for me to warm up with that before I go into my workout. So I would do the

massage therapy to open it up, break anything up, get me going and warm a little bit there. Then I would do the wall circles and wrist cars and then do some Indian clubs and that like... Now I know you're in Canada. Do you have access to peptides like BPC-157 or thymus and beta? I don't know. I was just looking those up. I was going to ask you about that next actually. They're marked as illegal by the Canadian Food

Health Inspection Agency, but there are different studies that are ongoing to change that. There are ways to get it. But anyway, yeah, they work. Yeah, BPC really works. And tennis elbow, it really works well for it because it's kind of surface. You don't have to like get real deep with the BPC and it really does work, but that's on you because you're in Canada.

So I'm not telling you to break the law. You can message Doug privately. He smuggles stuff over the borders. He keesters it. He's a mule. Also on a wait list right now to get a platelet rich plasma injection. So I don't know what you guys think about that. Yeah, those are great. If you do platelet rich plasma in combination with BPC, that's like magic.

Yeah. But here's the thing though. It will come back if you don't do the other work. So if you, so all the stuff we're saying, that stuff will give you like good, good relief right now. But the thing that like got rid of it forever for me was Staying on top of it before it would get bad again And then once I kind of solved it then the just warming up with Indian clubs did wonders rotation It's really strengthening that rotation the wrists and the shoulder that way it's gonna help you stabilize

More effectively when you lift heavier weights like that and and that's really what's pointing out is a weakness there. Okay. Yeah. I just started learning about Indian Flaps on the weekend as well as where you're swinging it around your head, bringing it forward. It's a hard swing what Adam's talking about. So look that up, a hard swing. Also too, you could do kettlebell halos if you don't have access to that. So that's another good option for that. But yeah, adding in more rotation, I'm telling you, and then strengthening and loading that is going to do wonders for you. From an anti-inflammatory perspective, high EPA fish oil is always good. And then bromelain, taken a few times a day on an empty stomach, is a very powerful natural anti-inflammatory,

and that's available anywhere. But it's on an empty stomach. You take it with food, it's just a digestive enzyme. But on an empty stomach, it's pretty effective at being anti-inflammatory. It's pretty inexpensive as a supplement Okay, cool. And what about collagen based protein like a lead the ones that are 11 grams per scoop does that gonna help me? Eating high proteins on anything for you if you're eating your high protein, you're good You know, it's a different kind of protein. It makes no difference No It makes a difference when protein is not at that upper limit. Then you see a difference, but you're taking, you got all those amino acids that are beneficial

in the collagen plenty of because of the amount of protein you're utilizing. Yeah. Would you guys have time to look at my before after pictures and my current pictures and give me some advice on maybe a fluorine intake for the future? Did you send them in with your question? I did, but I have them loaded in a tab and I can just hit share screen and show them to you. Sure. You don't see them.

As long as you're dressed. Yeah. Don't send nudes like the last guy. Get turned into our wallpaper here real quick. So. Yeah, I'm curious to see what you guys think because it feels like the majority of my my progress has been right at the end of this three years of working out. So as you're pulling it up, we're looking at your physique, where it's currently at,

where it came from, and then you're wanting what advice, like what we think you should do like diet-wise or like what's the kind of question here? So I'm clear while we're looking at your picture. Yeah, for sure. So can you guys see that? Yeah. Oh yeah, you got a lot leaner too. You got a lot leaner too. Yeah. A lot leaner. So this is December 2021 and this is, uh,

July of this year on the right. What are the, what's the weight difference? Is your body weight similar? You look like you got way leaner. I'm 176 pounds, I believe in the, on the left. And I'm about 171 on the right. That's so, yeah, you gained your case. So you lost a lot of body fat and gained a lot of muscle. Yeah. That's so awesome. Yeah, you gained, okay, so you lost a lot of body fat and gained a lot of muscle. Yeah, it's awesome.

Good for you. Right. That's what I was kind of wanting to figure out. Oh, way more muscle. Look at your arm. I mean, I'm not changing the course at all with what you're doing. And you just started TRT?

I started TRT on August 24th, and then this is before the call today. Yeah, no, you're doing good, bro. Yeah, yeah, no, you're doing good. No, it's all muscle, no you're doing good bro. Yeah yeah no you're doing good. Now it's all muscle and you lost fat too. Yeah yeah. You're doing good. No you're you're doing exceptional. Awesome so like in the last four weeks I've gained four pounds now that's not based on an average number. I weighed myself four weeks ago and I weighed myself again this morning at 177. So what I'm wondering is you know know, I'm going to weigh myself a couple more

times and get a week average, but if I'm, if I've only gained like two pounds in the four weeks, should I increase from 3000? No, no, no, no. So here's what you have to understand is that, especially if you're in the Goldilocks zone, if you hit that perfect number of calorie intake in relation to your training, then what you'll see sometimes is no movement on the scale, but you are building muscle and you're losing body fat. I mean, that's what's happening. The way we can tell that, it's so obvious, is that you're only five pound difference on the scale, but you have way more muscle.

I mean, look at your... Low back fat in men is like the best. To me, I just did... I don't know if you saw yesterday on my Instagram story, I literally just posted about this. I use my low back as my main guide of me getting leaner or putting body fat on. To me, that's the biggest spot that is obvious on guys is like that low back.

It's very visible. And you've lost a ton right there, but yet have held weight by five pounds. I mean, that's a perfect sweet. And you've, so in other words, even though you're only five pound difference, you've put on more than five pounds of muscle and you've lost more than five pounds of fat.

You've had a nice exchange of building more muscle and losing body fat. So don't worry about scale shit. Don't get caught up on that at all, especially when you're seeing progress like this. Awesome, that's exactly what I wanted to hear. That's beautiful. Yeah, exactly what I wanted to hear. That's beautiful because- You got it, dude.

Well, for me, I think based on my height, 5'11", fact that I'm on TRT now, I'm eating lots of protein and with your help today, I'm gonna get rid of this tennis elbow and get back into it full speed. I should be able to get to 185 pounds on this diet. Yeah, you're- Probably. Yeah, you're, stay the course.

Especially if they double your TRT. Are you You don't even need that's what's awesome. You that's a low. That's a very low dose of Testosterone so you're that's phenomenal that you're just tell them what I say. What's the most they can legally to heavy-handed? Yeah, you're good What's the law say? I'll just take that most that much. Are you following? Are you are you following along on the YouTube channel the docu series that I'm doing right now? Are you following along on the YouTube channel, the docu-series that I'm doing right now? No, I'm going to check that out right now. Oh yeah, go to Mind Pump TV, that one,

not Mind Pump Show, go to Mind Pump TV. Adam wants to return the shirtless pic with his own. Yeah, yeah, so you'll like it. I mean, what I'm trying to do is similar to what the advice we're giving you right now is I'm not trying to change the weight on the scale too much, but I'm trying to change my body composition. So you can watch that journey. Okay, that's awesome and so just stick at the

3,000 calories and go to what weight before I cut. I mean don't again don't worry about weight. Don't worry about it. If you're getting stronger you're doing good. I mean look at your building muscle and you're leaning out you don't really need to change anything until you feel like you really need to. Here's a big mistake people make they're progressing and they're so excited about it that they want to find a way to hit a turbo button yeah but the turbo button doesn't exist because you're already doing everything perfect. Everything's working. Yeah yeah that's so cool to hear thanks guys I appreciate it. You got it man. Just do it whenever you feel you you need to

but otherwise just stick out what use 3,000 of my maintenance and keep going. That's it. Yep yep Awesome guys, thanks a lot. You got it brother. Yeah, your weight hasn't even changed much, except like eight pounds. Yeah. Your face looks different. I looked at a picture or a video on Instagram

and like your face was way fatter before. I'm not trying to be funny. It looks, I mean you've lost, I can't wait to see what your measurements say. I know, I know, I can't wait too. I try not to speculate too much because I don't want to. Because you don't know what that means. Yeah, yeah, I can't wait to see what your measurements say. I know, I know, I can't wait to. I try not to speculate too much, because I don't want to. Because you don't know what the hell.

Yeah, yeah, I don't want to set myself up for it to be all sad. But I mean, I know I've improved. How much based off these measurements, so that, I mean, I'm taking pictures, I'm tracking. I mean, I posted my back last night, did you see it? No. Oh yeah, look at my back.

Oh, okay. Yeah, it's so funny, he talked about this, and then we see him. I literally just brought this point up that I like using my back. Oh, okay. Yeah, it's so funny he talked about this and we see him. I literally just brought this point up that I like using my back as my gut, which is not normal. Most people are looking at their abs and their front. My back tells me so much.

Why, because of the side, the love handle area? Yeah, the last place to go body fat wise is the love handle area on me. And so, and because I have such a small waist to my, it's really pronounced, and I get a good gauge on where I'm at or how I'm going there, where sometimes I feel like the front can be deceiving for me, I guess.

So I don't know, but I just talked about this. I like Justin's back pictures. Yeah, you do. Our next caller is Angie from Canada. Hi, Angie. Hello. Hey, how's it going, guys? Good, how are you?

I'm doing great, this is very exciting. Thanks for having me on your show. You got it, how can we help you? I'm doing great. This is very exciting. Thanks for having me on your show. You got it. How can we help you? So today, well, not today, but the other day I wrote in to you guys and I had a question here regarding rest period. So most of the time I get to the gym over my lunch break, which is about an hour and it's

about 10 minutes of driving and five minutes of changing. So I'm trying to pack in a workout I tried to do of four I guess it would be actually 16 sets of one muscle group in that that 45 minute time period that I have and I just heard you guys talk a lot about rest periods being really important to strength training so I'm just kind of looking to ask you guys a bit about that. What you think about, you know, I'm trying to get in one minute of rest between each of my sets. Is that enough? Let's first address the bodybuilding routine you're running.

Are you following a MAPS program? No. I'm not following a MAPS program. Okay. So we're going to send you a MAPS program. We can hook you up with that. And so that way we know you're following a good workout. And then now there's some context here that you didn't give us, but it's in our, in your email.

And the context is that you, you have a limited time to complete your whole workout. And that's why you're doing the one minute rest, because if you don't, then you run out of time. Is that correct? Uh, for the most part, and just like from my experience, I guess, with, uh, training, I understood that that's a good rest time between sets and maybe that's wrong, maybe that's changed. Like looking back 15 years ago.

So there's nothing wrong with one minute rest period, but, but, but there's definite value in resting longer when it comes to strength, boosting your metabolism, shaping and sculpting your muscle, especially if you always have rested one minute. So if this is what you've always done, then switching to longer rest periods is going to make a big difference for you. By the way, if you said that you always rested three minutes, I would say, Hey, resting one minute might actually give

you some benefit because it's a new novel stimulus. Now what that would look like would be, there's two ways you can do this. You can go to the gym, do same exercises, but rest three minutes, but now you're working out much longer, or you could just do less sets and rest longer, and believe me, it makes a difference. I want her on Maps 15.

Based off of her timeframe, what she's doing, I think Maps 15 with the rest periods that are three minutes between sets and really focusing on getting strong is going to radically change. It's going to blow your mind. Yeah. Now the intention there obviously is we need to kind of squeeze out our effort a little

bit more intentional wise in terms of like, if we're going to load the weight, we're going to try to kind of increase that if at all possible. So the real focus is strength, but it's, you know, the rest is perfect, but let's go ahead to squeeze a little bit more of the intensity. So Maps 15 is like a five to six day a week routine. So you'd be going to the gym and you'd work out and you would do the advanced version. So you'd be in there for about 25 minutes would be your workout. And that would be it. And it's literally, it's two exercises each time. Long rest period. What you

would see is lots of strength gains and lots of shape to your muscle based off of what you're currently doing. Can I ask like what I'm looking for in that rest period? Like sometimes I really try to focus on like my breathing, like slowing down breath rate. That's what you feel. So that I feel stronger.

Yeah, you just chill. I mean, yeah, people overthink rest periods. Like it's literally. I can chill. Yeah, yeah, you literally just sit there. I mean, well, I could tell you what we don't do. Don't do jumping jacks. Don't move around like crazy trying to burn calories. Don't get on your cell phone and do stuff that's distracting and potentially negative. Just chill. Like, yeah, relax, relax, focus on your breathing. Think about the set, then, you know, how it felt, you where you want to feel it. Like, yeah,, I mean three minutes goes by pretty fast, especially when you're lifting heavy. If we

push through that, that's going to be the key to this too, right? So if you're giving yourself longer rest periods, you should feel yourself stronger and more likely to be able to lift more weight. Challenge that. I want you to push the weight. And there's going to be times where an exercise calls for 10 reps. If I'm training you based off of your history, I care more about adding more weight to the bar than I would say, okay, Angie, let's put 10 more pounds on it. And you go, ah, Adam, I don't know if I can get 10. That's okay. If we stop at eight, I'm okay with that. I would rather you challenge yourself weight wise and not make it to the rep count that it says than for you to always choose a way

that you can easily do the 10 reps. That's gonna be more important for where you're coming from and what's going to benefit you the most. That with three minute rest periods, Matt's 15 advanced version. And if you trust the process and believe in us, I promise you it'll radically change your physique. Okay.

Yes. Three minute rest periods is It's ideal. Yes. I do like to lift heavy, so I'm not worried about that. Oh, you're gonna love it. You're gonna love it. Yeah, you'll get stronger. You'll notice right away. Yeah. Angie, the hardest part coming from your, where you're coming from, it's going to be the psychological piece. It's going to feel way different to only do two to three exercises in a workout and to rest that long. You're gonna get antsy about it. And there's gonna be a part of you that's gonna go like,

this can't be working, this is not enough, I need more. And that's all bad thoughts, all wrong. Just trust, if you believe that we know what we're doing and we wouldn't send you down the wrong path, this is the answer. But the hardest part will be the psychological part of wanting to do more or wanting to keep it going faster. And it's you got to trust the process. There's definitely a reason why we want you doing it this way. And it's what's exciting is it's so different

from how you've been training for so long, the body is going to change. It's going to change pretty quick off of this. So give it a couple of weeks and I promise you'll already see positive difference. Right on. Okay. No, that's great. Um, I had a, just the second part of my question. I don't know if you wanted me to go forward with that. That's all good. Okay. Awesome.

Um, so just sometimes like I never know if just tossing around and doing a set of bicep curls or, or a deadlift around the house, just like as I'm walking by the weights, cause I see them and I just like lifting weights. If that hurts me at all, or if it really does nothing, or what does it? That's positive. No, it's great. As long as the intensity is low.

If you go and like go after it all the time, not a good idea. But if you go and just kind of practice it, and it's real kind of low intensity, it's wonderful. In fact, we call that a trigger session. Yeah. Pardon, sorry? We call that a trigger session in fact. That's one of low intensity. It's wonderful. So in fact, we call that a trigger session. Yeah. Uh, pardon? Sorry?

We call that a trigger session. In fact, that's one of our programs. Yeah. So it's, but it's gotta be low intensity because you're just practicing the exercise. You're not out, you're not trying to go after it. The way we, the way we structure that in our maps, anabolic program is we encourage people to get like bands that attach, we have these bands that we

sell that attached to like a door in your house and you just leave them hanging on the door and when you walk by them, you go there and you do, you know, 15 reps of chest flies. And then the next time you walk by again, you do, you know, 15 reps of rows. You just get a little pump in the arms, a little pump in the back of the chest. That's incredible for you. What we wouldn't want you to do is to do like a full on 20 minute hard workout right there with heavy weight and be sore and sweating.

Idea is just to kind of send a signal to the muscles and yeah, frequently. It's a great way to facilitate recovery. Yeah. Awesome idea. Yeah. Okay. Cool.

Well, that was my question. Thanks guys for clearing that up a bit about rest. Angie, I'd love to hear back from you in about 30 to 45 days, cause I think you're going to love what you see from this. Yeah. We're sending you that program over to you. Awesome. That is great. Thank you so much guys. All right She gonna do it I think so you think so I think she will okay

I hope so I think she's gonna do it and then she might be like, uh, it's gonna feel so I mean, dude You're talking about she's doing listen 16 sets of a body part every workout with one minute. That's a like that's a workout Yeah, I know. I mean, she's sweating. It's a different field. She's getting after it, and you're going to tell her, oh, now you're going to do- She'll get strong if she does it. Seven sets.

So you're going to do less than half, and I want you to rest twice as long- No, three times as long. Completely different mindset. Yeah, it's going to be a- Boy's going to rock her world. For people listening right now, here's a little industry secret among experienced personal trainers Part of your job is entertaining your clients during rest periods because many times Yeah, they hate it. What am I doing? Can I do something else? Yes, so you got to be really good at having conversation making the time pass and getting them to actually rest

Because that's so important so much so she's also gonna feel different from the workout. I mean, when you do 16 says or something, you're pumped like crazy and sweating. Different feel. It's gonna feel so different, and I hope she sticks with it, because this is so different that her body will adapt and will change

and will make a big difference. And we didn't even get into diet and all the other things that we know matter. Her programming is so off from what she probably should be doing that if she does this, she'll see a huge difference. Our next caller is Johan from Germany. What's up, Johan? What's happening, man?

What's up guys? See you again. Yes. Thanks so much for having me on once again. You look more Jack this time. Yeah, that's a good thing. Yeah, Math 15 made the deal. Yeah nice we'll cut that for a commercial. All right what do you got? I'm just going to read my... Yes, yes. Pardon? Go ahead, go ahead. Yeah

that's easier. Okay so my dad recently got diagnosed with orthoarthritis and it is mostly in his hips but also in his shoulder joint but both just on his right side for the moment. He's already making changes to his diet and is now finally open to starting strength training and getting into a gym which I tried to get him to start doing in the past but without success. A little bit about him. He will be 74 years old soon. Has never really been into blifters and weights, but has always been pretty active. So working around the house, working with a dog or riding his bike, playing

table tennis and now picking up golf earlier this year, as well as playing with the grandkids and being into track and field and swimming up to his 50s roughly, but he hasn't done any structured sports for the past 10 to 15 years. He has had diagnosed Parkinson's disease for about 10 to 15 years now, which he gets medication, but his decline has been pretty mild, thankfully, with the biggest obstacle being gross motor movement that makes it hard for him to walk sometimes or to keep balance. Currently, he is doing some body weight movements like Qigong and some back exercise from broken arthritis as well as the golfing that I mentioned.

from a broken arthritis as well as the golfing that I mentioned. I now would like to send them off to a local gym when I next visit them, visit my parents in about two months and then set them up with a proper training plan. My idea was to start with machines and then maybe sling trainer exercises, because of the possibility of sudden pain from the arthritis, which might cause trouble if he was doing free weights or unsupported exercises. Obviously, we would work on the whole body, but I would try to make the muscles around the hips the main focus, and also the shoulders to help stabilize them. Does that seem like a reasonable approach or would you suggest something different? Also, which maps program would you recommend I get for him? I was thinking about suspension but I don't know if that's suitable for beginners, if that might cause problems for him when the

Parkinson's hits and he loses his balance. Hence my thought of starting with the machines. Or would you rather recommend MAPS starter or MAPS resistance or maybe even MAPS bands, which you could do at home as well. Johan also. Oh, go ahead, sorry. Sorry, yeah. Maybe finish.

Do you have any suggestions for nutritional changes and supplements other than a mostly anti-inflammatory diets, sufficient protein and anti-inflammatory supplements like curcumin, CBD oil, and maybe things like glucosamine, MSM and boswellia. At least I forget, I want to thank all four of you and the whole team behind the scenes for everything that you do because you are not only making me a better coach for my health coaching clients, but also a better person overall. And I really want to give you massive respect for openly changing your minds on Dave Astry. That was huge.

Awesome. No, good. Um, I like, I like suspension. I also like symmetry. Is he going to be working with a trainer or will he be doing this on his own? Um, well, that trainer is to a sense of that gym, but it's not like that. So, I mean, most of them aren't really certified and don't help much, I think. Okay. Starter is a good program for him. Now the issue is, I don't know how stable, how a stability is with Parkinson's because machines, uh, can be good when you really start to lose stability, uh,

due to something like a chronic issue like that. But starter would be the place that I would go because it's a very, very good basic strength training program. It's not advanced in any way, shape or form. It would be where I would start them at 74 with no strength training anyway. Machines again, the value of machines is that if he loses stability, he's not going to drop a dumbbell because he's on a machine.

I like your approach. It would be one or two days a week of strength training is what we're looking at. And then diet wise, what you want is a diet that's going to improve or work on his gut health the most. There seems to be a connection with gut inflammation in Parkinson's symptoms and one of the main symptoms of Parkinson's is the digestive issues anyway. So that's where I would look and it probably would look like a gluten-free, dairy-free, you know, low inflammatory quote-unquote type diet, high in fiber, low, yeah, vegetables, low sugar. Protein can be high, but I don't know what the contraindications are with

Parkinson's medication. Like if he's on levodopa, I don't know if a high protein diet is an issue. That's something I would check with his doctor. But otherwise it would be just avoiding any kind of foods that can cause any kind of digestive distress, which tend to be the processed foods, tend to be gluten, tend to be dairy. And then you can go down the list,

egg whites and nuts and legumes. So like paleo might be a good option because those foods in paleo or low-fat FODMAP tend to be pretty well tolerated for most people. Supplement wise, omega-3, high EPA, omega-3 is going to be good and then really you got to be careful with supplements when you're on medication because some can actually cause problems. So I would be very careful with herbal supplements and I would present them to the doctor or go online and see if there's

interactions with anything that he's currently taking. I'm assuming he's on something that raises his dopamine. So I would look and make sure that there's nothing that's going to... But high EPA fish oil is probably a good idea. I mean the easy starting point is starter. It's the safest program to probably start anybody at. So that's kind of a no-brainer. But if he can handle map suspension, I do like map suspension for him. I think, yeah, I would probably avoid some of the core

exercises where he puts his feet in the straps. Like, that would probably, everything else is pretty much, like, he can manage that well with intensity if he stays away from the anchor. So that's, I mean, that's a valid option. And I like the fact that it gives him just enough instability that he's gonna train a lot of the stabilizer muscles to help support.

So I like suspension if you can modify it a little bit. And exactly that, I wouldn't be doing anything where he's putting his feet in the straps and getting creative. Well, that's the challenge is, I don't know doing anything where he's putting his feet in the straps and getting creative. Well, that's the challenge. I don't know how far along, because even a push-up and suspension, if he's got symptoms of Parkinson's that could be pronounced, that could be dangerous. Yeah, no, no, no. But a push-up, you can also regress that. You're pushing off a wall. That's why suspension's so awesome.

You might not be able to hold your legs straight. I mean, it depends. I don't know how far. We don't know how far along this is. So seated exercises tend to be good. Uh, you know, again, this would be somehow clear. And if he has access to a good trainer, that would be, there's nothing that we can do that we even come close to that. Cause they even starter, I would be a little conscious of the physio ball. Yeah.

So you would look at a bench as an option. I mean, he, he walks and stands. Okay. Right. Or does he need a assistance for those? No, option. He walks and stands. Okay. Right. Or does he need a assistance for those? No, no, he walks and stands. Okay. He doesn't even have the tremors that are typical.

It's just that sometimes when he's walking, he's like having these kind of stops or where he kind of loses momentum. Starter should be okay then. Okay. Yeah. All right. Yeah. We'll send that to you.

Oh, that's, that's so kind of you. Thank you, sir. Thank you. Thank you guys so much. Another place to look, and I'm not telling you to do this. I'm saying research this. You probably already did. You seem like somebody that does research is I would look at the benefits of, uh, certain, uh, bacteria strains on Parkinson's.

I believe lactobacillus and bifido seem to have benefit for Parkinson's. And that's just off the top of my head. I'm not quite sure. So a good probiotic may be beneficial to him, but I would look that up first. Yeah, that's a good point. I didn't take that for us, but I looked into

creatine, which might help. Um, and then obviously Fishall that you mentioned, that was, yeah, that's something I forgot to mention earlier. Good. Excellent. Johan, are you in our private forum? No, I'm not.

I'm gonna have Doug give you free access to our private forum too. I'd love to hear- Oh man, you're awesome. I'd love to hear how your dad's doing after you get started. That way, one of the things that we're all challenged with right now is like, we can't see him move.

And so I think we're all kind of like, well, here's the safe route. We're just speculating, yeah. But there's a chance that we would want to progress him. Because if he can, we want to challenge him a little bit. So just stay in touch with us in there. Let us know how he's doing. How's MapStarter? Is it easy for him?

Is it very challenging? How's he do with the stability ball stuff? Let us know some feedback as you go through this journey and then the boys and I can probably help you troubleshoot along the way. That's awesome, yeah I'm definitely gonna do that. I'm gonna spend some more time with them around Christmas time so that I can actually go to the gym with him and then help him with the workouts and everything. Good for you man. That'd be great. That'd be great.

Awesome. Guys, you are wonderful. Thank you guys so much. Take it easy. That's a tough one. I had one client with Parkinson's. I did too. Yeah.

And, um, you know, what you're looking, what you're trying to do there, just for trainers listening is you're trying to offset the degener just for trainers listening, is you're trying to offset the degenerative aspects of it with strength gains. And sometimes all you can do is slow down the decline. But strength gains will always help, they always contribute. And it's just, you're right Adam, there's such a wide range of what this can do, where you're at that.

It's like you don't want to overwhelm them, but you also want to stimulate and challenge them. Just appropriate. Sitting on a physio ball could be dangerous for some people in Parkinson's. And for others it would be perfect. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump.

Justin, I'm at Mind Pump with Stefano, and Adam is at Mind Pump. 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 by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs.

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