Mind Pump: Raw Fitness Truth - 2456: The 3 Signs Someone Is On Steroids (Listener Live Coaching)

Episode Date: October 30, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The (3) signs someone is on steroids. (2:11) Mind Pump LOVES photo shoots. (22:49) Style fads. (24:56) Improve your sleep efficiency with Eight Sleep. (29:20) Underrated exercises. (33:31) Exercise and its neuro effects. (38:37) Speculating on technology and its future impact on society. (44:20) Shout out: ‘Watch the guys build a program IG LIVE 11/13 Livestream 6 PM (PST)’ @mindpumpmedia (56:21) #ListenerLive question #1 – How can I set healthy habits to be an example for my family and kids? (57:05) #ListenerLive question #2 – Can you help me understand how to adjust my programming while not losing progress due to knee tendonitis? (1:18:00) #ListenerLive question #3 – Do you think the ‘food pyramid’ is a case of public health/government being behind, or do they know exactly what they are doing? (1:35:13) #ListenerLive question #4 – Recommendations to treat a hip pinch I’m experiencing while squatting? (1:39:52) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use code MINDPUMP to get $350 off Pod 4 Ultra. Currently ship to United States, Canada, United Kingdom, Europe, and Australia ** October Promotion: MAPS Muscle Mommy 50% off! ** Code OCTOBER50 at checkout ** Mind Pump #1507: Everything You Need to Know About Steroids With John Romano Mind Pump #2247: Can You Look Like a Bodybuilder Without Taking Steroids? Building Muscle with Adam Schafer – Mind Pump TV Scientists Say this is the Ideal Temperature Range for Sleeping How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP Effects of Exercise on Brain and Cognition Across Age Groups and Health States Tuesday Nov. 12 @ 4PM (PST) – TRAIN THE TRAINER WEBINAR SERIES : The Key for Personal Trainers to Retain Clients During the Holiday Season Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order** Mind Pump #2220: How to Stay Consistent With Your Workouts KINSTRETCH - Functional Anatomy Seminars Hip Flexor Deactivators- Do these first to maximize your Ab development FIX LOWER BACK PAIN By Deactivating Your Hip Flexors! | Mind Pump Activate Your Glutes & Accelerate Butt Development with Butterfly Floor Bridges Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump Mind Pump #2085: Abs & Core Masterclass Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Greg Doucette (@gregdoucetteifbbpro) Instagram Derek (@moreplatesmoredates) Instagram Ronnie Coleman (@ronniecoleman8) Instagram Ben Pakulski (@bpakfitness) Instagram Chris Bumstead (@cbum) Instagram Jay Campbell (@jaycampbell333) Instagram Arthur Brooks (@arthurcbrooks)  Instagram Mind Pump Fitness Coaching (@mindpumptrainers) Instagram  

If you want to pump your body and expand your mind there's only one place to go Mind pump with your hosts Sal DeStefano Adam Schaefer and Justin Andrews You just found the most downloaded fitness health and entertainment podcast. This is mind pump today's episode live callers called in We got to help them out and coach them on air, but that was after our intro Today's intro was 54 minutes long. Now in the intro we talk about fitness and family life and current events. Lot of cool stuff.

After that we got to the people calling in. By the way, if you wanna be on an episode like this one, just send us an email, live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Viori. This is the best athleisure wear company you'll find anywhere. This stuff is comfortable, lasts a long time.

They have stuff that's more formal. Other stuff that's like for the gym or lounging around the house. Great company, get 20% off. Go to Vioriclothing.com. That's V-U-O-R-I, clothing.com, forward slash, mind pump. That link will get you 20% off.

This episode is also brought to you by Eight Sleep. This is the most advanced sleep system in the world. So this goes over your bed, uses AI technology to control the temperature of your bed based on how you sleep. They also have two sides, one for you and one for your spouse or partner so you could both use different temperatures

because you know, people are different. Anyway, go check them out and get a massive discount up to $350 off. Go to 8 sleep comm forward-slash Mindpump also two days left for our maps muscle mommy 50% off sale as of the airing of this podcast You have 48 hours left if you want 50% off again It's maps muscle mommy if you're interested go to maps fitness products calm and then use the code October 50 for that discount All right, here comes a show

And it's t-shirt time Shit, you know it's my favorite time of the week two winners this week one for Apple podcast one for Facebook the Apple podcast winner Is baby year and for Facebook we have Randy Salzman Both of you are winners in the name I just read to iTunes at mind pump media comm include your shirt size and Your shipping address and we'll get that shirt right out to you If you see these three things, it's almost positive that the person you're looking at is on steroids You know, I love when people post videos on YouTube or whatever and it's like, you know, Natty or not, and it's like, you know, they're trying to figure it out.

I mean, you have Greg Duchet and you have what's his name? More plates, more dates, Derek? Yes, that have built an entire brand out of calling people out. Now, granted, I think the reason why they've gotten as big as they are is they do a pretty good job, although I have seen examples, by the way, where they are wrong. And I think I know where you're going with this,

I'm assuming, because I think we're all on the same page of this, because we've had this conversation before, which is there are none. Because I can give you, for every example you give to me that you're like, it is so obvious this person's on steroids, I'll show you another person who isn't on steroids that you would swear is or vice versa. Yeah.

So and I've been wrong so many times that I know better to judge or care. Same. I'll start by saying this. If you're selling products and fitness based off of the fact that you're natural and this is how I built my physique and you're not, I get that. Like that's, you're lying to sell a product. So I get why that would piss people off.

But besides that, it's really hard to tell. And of course if you're a pro bodybuilder, okay, there's only extreme, extreme cases, like a pro bodybuilder walks by, five, nine, 260 pounds shredded, probably. It's a bit of a giveaway. Probably, but I've seen some of the craziest genetics on people, and then I've seen people take enough steroids to choke a horse and almost look like they didn't even work out. Terrible, worse. They didn't even look like they'd work out. So like, a good example is like we'll talk about the the most the most

winning Mr. Olympia of all time Ronnie Coleman. I think he won eight Mr. Olympias and this is well established well accepted in the bodybuilding space. He was a top 10 Mr. Olympia competitor naturally for years. Yes. He competed he was a pro bodybuilder and competed naturally and did top 10 in the world natural. Maybe Doug can find some pictures of him. And by the way, what he looked like naturally, I never achieved on the biggest doses of gear in my life. I couldn't, you could put me on anything you want.

And that's why this is such a silly conversation is because more importantly, somebody's genetic propensity for muscle and their diet and training plays a bigger factor. That's not to discount that anabolic can play a big role, but they're not as big as those other things. If somebody trains really well and has the genetics to build muscle and they understand nutrition, that person could get so long to the point of Ronnie Coleman that he could compete with the best in the world

at the pro level at bodybuilding naturally. Now the story goes that he, I think he got 10th in the Olympia, and I think it was Kevin Lovroni, there he is, look, by the way, that's a teenager on the left, that's him as a teenager. He- That's a teenager right there, huh? Yes, bro, that's a teenager on the left. That's him as a teenager. He- That's a teenager right there, huh? Yes, bro. That's natural.

That's natural. Now when he went on gear, I mean, he looked a lot bigger, right? Of course, yeah, but look at that. Still the base of what he's got to work with. Okay, there's a good picture there on the right, Doug, where you see natural versus not natural. Obviously a lot bigger, but naturally-

Crazy. Crazy. Crazy, crazy, absolutely crazy. And you're also looking at him completely leaned down and diced up. I bet in the off season of natural, he looked like a beast. Yes, absolutely. Had to be a beast.

And I've seen people, so working in gyms as long as we have, I remember I had one guy who was a porter, so he cleaned the gym. And the guy was just jacked. And I thought, oh, he's gotta be on something. And then I realized he lived in his car and he ate Pop Tarts.

And I'm like, how was he that big? Crazy genetics. Here's how I know it was crazy genetics on top of it. Because as I was working in this club, I would start buying him lunch here and there. And I remember, I mean it was like I could see him growing right before me. If he ate a decent lunch like five days in a row,

it looked like he gained five pounds of muscle. He had some of the craziest bodybuilding genetics I've ever seen. Justin worked alongside someone like this, right? I know you had to remember Jerry. Jerry, absolutely. I used to drive him to work because he always had problems with his car and all this kind of stuff.

And really nice guy, but he would eat McDonald's, Big Macs. Twice a day, too. He'd eat twice a day. One of the meals would be McDonald's or Taco Bell. He was older, too. So he was in his 30s when we were in our 20s. And he was shredded. Shredded, shoulders, arms, all natural.

Veins. All natural. Veins, just, yeah. All natural. And I'm like, dude. And then years later, I had a gym in the Palm Springs area, which is close to Mexico, so I'd have trainers that would drive down to Mexico all the time, buy steroids, come back, and I'll never forget, one of my sales guys, I won't say his name

because people know he has, he went down with some of my trainers, he was like, I'm gonna get on, you know, I'm gonna get on some gear, and I'm like, whatever, you know, he'd teach their own. He went down with some of my trainers. He was like, I'm gonna get on some gear. And I'm like, whatever, you know, you teach the wrong. He went down there, came up, and they all got on all these anabolics together. Now, you could tell the trainers were on stuff. You could not tell.

He was using the same stuff. In fact, he was using so much. I remember at one point he was telling me how much, because he kept upping it. And he's like, I think mine is fake. I'm like, it's the same stuff that they're using. And all that happened was he got puffier and redder, and he just looked like he got worse health.

And I've seen a lot of guys like this, that they're on anabolic and it doesn't even look like it. Now, that's not to say that they don't work, but there's obvious signs, like a pro bodybuilder, but then the rest are not that obvious. And you'll see people that you won't believe. That was really eye opening for me. I mean, I probably have a little bit

of a different perspective than you guys in terms of like, cause I wasn't very focused on physique as much, but it was very much like, there was the taboo. Because if you had, if I knew anybody that was like taking the anabolic steroids, it was like, you know, a big cheat in our world. And so, you know, for me to then go from personal training and then in Gold's gym, especially, I was in the locker

room and I see guys like, you know, using and they're like doing their thing. And then I would continuously see that. And it was like, I'm like, where's all this crazy muscle? Like where, why don't you guys look like bodybuilders already? And it was just like, it just didn't have that effect that I thought was like, that was all part of the package I thought promoted it.

I mean, the boys cut, Josh cut up a clip from my series where I talk about steroids. And this is, I fell into this trap. In my 20s, early 20s, I'd already been training for a while. I'd already been a trainer. I already thought I kind of knew nutrition and I thought I kind of knew programming. And I've trained hard, trained seven days a week,

double days sometimes, consistent, and looked pretty average. I looked good for the average person, but I definitely didn't look like cover of a magazine. And I was convinced that the only thing that separated from me and the cover of those magazines, guys, was they were on steroids and I wasn't. And so I began taking steroids and was so disappointed.

So disappointed on the results that I saw. I did not get very good results at all. I remember feeling and seeing the strength difference. So I felt them. I definitely like. I remember feeling and seeing the strength difference. So I felt them. I definitely like, I remember feeling like so strong. But because I hadn't honed in diet and recovery and programming it, I saw really minimal results. Most of it was water weight.

Most of it went right away as soon as I came off the cycle. And I really was like, and then, and then this is how- The puffy faces. This is how ignorant and naive I was. Oh, but I must not have had enough, right? Or I didn't have the best ones, you know? Or maybe I need to try this one and naive I was. Oh, I must not have had enough. Or I didn't have the best ones. Maybe I need to try this one and try that one. And so I went down the whole gamut

of all different types of steroids and stacks and had the anabolic Bible. And then I went in this whole pharmaceutical journey. It's gotta be a combination of steroids that I haven't figured out how to put together, not realizing like, no, I really didn't know what the hell I was doing nutritionally and programming just because I had my little trainer certification had a little experience I really didn't understand how to program properly and it wasn't until By the time I'm in my late 20s early 30s that it all started to come full circle

Well when you became a pro when you were actually competing You know getting a pro card as an IFBB physique competitor those were I mean you're very open you you would tell me what you Were taking it was there were the lowest doses you have taken you take you took in your basically your life of being on Anabolic I mean before that TRT does besides being on TRT Those were the lowest doses you were taking that was way less than what you took in your 20s and got way worse results. So I actually, I've told stories about, I haven't talked much about the male side.

I've told you guys before on the podcast that I built this kind of business unintentionally when I was competing. I wasn't trying to build an online business or coaching business. I didn't do it for that reason. Yet I did, and why I did was that gets around, it's a small community.

And so when you start seeing somebody come up in the MPC and then the IFBB, and they make a pretty good run pretty fast like I did where I come out of nowhere and all of a sudden I'm a pro, word got around. And everyone's very open. In that community, everybody would share what stacks and drugs and things they're doing

and so with that, and I was known as like the guy who was like, you know, who claimed, cause a lot of people didn't believe, how low of a dose I took it out. And I would tell a lot of these guys, and I see some of these stacks for men's physique. I mean, you're talking about grams of steroids. Some of these guys who couldn't even place or taking,

and I'm like, dude, the answer is not more of these drugs. Like we gotta come way off all this stuff. It's actually only making it more difficult, believe it or not, because you're like a walking chemistry set right now, and you're over-training, under-eating, you're doing so many things wrong, and the answer isn't another drug to stack on this.

It was really very common in the men's physique space. And so I started to collect all these clients of people That are really kind of fucked up their hormone levels and we're taking all these drugs and teaching them that man You do not need to take that much at all. In fact, I've shared openly that I went so my very first show I Was taking the TRT dose. I got fourth place now I got fourth place because I posed like shit it was you look at look at the video. So you were just on your TRT. Yeah, I was TRT when I did. Like two, was it what, 150, 200 milligrams a week?

Yeah, yeah, at that time, so this was when I first was getting on TRT, I was about 150 right now. A week. Yeah, 150, because when I was still working with that one company, I hadn't gone up to 200. 200 is where I keep myself now, but I was at 150 then. And so I bumped my dose. I bumped my dose to like three, 400 after that show thinking,

just again, should have learned my lesson in my 20s, I should know better, right? Still did it again like, oh, maybe I need to be a little more jacked. Then I come to Contra Costa, I get sixth place, but was pissed because I packed on like an extra 15 muscle, pounds of muscle, came to the judges afterwards and said, hey, what's up?

What's wrong? They're like, sir, they go, you're too big for men's physique. Now granted, this is back when I was doing it, because now the guys look like that. But when I was in it, they still were trying to keep it kind of like a model men's health look, and I got too jacked for that, and I went, oh shit.

So that was the last time that I bumped my dose up. Then I came back down to a 200, and I kind of stayed at 200. I'll tell you the big differences with hormones is if you are deficient, if you're deficient, if your testosterone is really low, if your thyroid is really low, then using hormones can be a game changer

because you're going from deficient to high normal. That's a game changer. If you're a man and you're going from deficient to high normal. That's a game changer. If you're a man and you're walking around with testosterone levels that are almost non-existent and then you get on TRT, so now you're at the high normal range, that does make a big difference. I wanna be very clear.

It's like taking a nutrient. It's like taking vitamin C. You don't notice it much, but if you're lacking vitamin C, you notice big time. That's where you see the big differences. Now, anabolics do have, definitely have effects on performance, but people would be shocked to realize how little the effects are to the drugs

and how much more go to the genetics and then the training and the diet. And the drugs do play a role, but if you took all the drugs out of the game, the best people would still be the best people. And that's why it's a silly game of like, well, can you tell? You know, oftentimes, sometimes you can. I mean, of course, like I said, you see a pro bodybuilder, like, okay, well, that's obvious. But you walk in your gym and you try to point out who's on gear, who's not on gear.

Guaranteed, number one, you're missing five people that are on that don't look like it, and I guarantee you're gonna be off on 50% of the people that you think are on. I mean, I think that the Ronnie Coleman example is such a good example of how you can't tell. I mean, if you, in the past, if you would ask me, I would say, oh yeah, there's definitely some clear signs, but he clearly looks like he's on steroids.

I mean, he clearly looks, I mean, he's granular, he's freaking shredded to the bone. He's got crazy muscle, mass and density. All the signs say, Oh, he's probably on it. But he's not, and I've ran into enough situations like that where I was wrong. And I've seen enough people taking grams of it and they look like shit that it's like, and all of it comes back down to this for the listener who's like so interested in this topic is that like, you shouldn't be comparing yourself to others anyways, no matter what steroids no steroids like get away from looking at the influencer and going

well he i mean even i just posted my and we knew this was gonna happen right so funny too like we were i couldn't have documented this process anymore than i did i mean i fucking showed every meal i've documented every workout. I've been on it. Body fat tests. I did everything. Told everybody what was going to happen. I said, you're going to see me put on a bunch of muscle

in a short period of time because I had 50 pounds of muscle. And if a guy like you brought it to Colorado experiment, that's the science that supports how that muscle memory works. Knowing all that, communicating all that, we still got all the freaking, this is fake, this is not real, always taking hell of steroids. It's like, okay, it's, the point of this is that it was to show people like the power of muscle memory and how cool it is that once you have built a good base like that, it doesn't take as much as you think. And that's all that's changed. I've been on the same TRT dose for 13 years now,

relatively consistently. I had that one hiatus that I tried to go back and get off completely and didn't have any success for a couple years there and then went back to my TRT dose. But I didn't change any of that. All I changed was diet and exercise, effort towards hitting protein intake. I was consistent with the EAAs and creatine,

but other than that, that's really all it is. It really has more to do with the training, diet, exercise, and muscle memory than it has to do with anything else. Well, muscle memory is one of the most powerful muscle building effects you'll find anywhere. End of story. By the way, listen, the average person who has ever broken a limb has experienced the power of this. If you've

ever had a limb in a cast and you take the cast off and you look at your arm and it's like skin and bone, you're like, oh my god, and then you don't even work out, you just go about your day and then within a couple weeks it looks like it's back to normal. What grew the muscle back? Muscle memory. That's an epigenetic phenomenon. So you know, you ever had that? Have you ever had an arm in a cast form? I had my leg in a cast. Oh, your leg in a cast. Yeah.

And when they took it off, it was like, my knee joint was bigger than my femur. The femur was all skinny. Yeah. But it came back. Dude, I broke my right arm twice in the same year. And I was like having a panic attack because of how it just shrunk.

And then trying to get back in to playing sports, because I was just a sports fiend. I played everything. And I was like the starting pitcher, and I was all this stuff. And then I was trying to get back in, and then broke it again. And then I'm like, oh my god,

I wonder if it gets just down to the bone. What am I going to have left? I was just, oh, so paranoid. But it all came back. Fast. Like so fast. It was crazy. That's muscle, that's what Adam's working with.

So people are like, how do you gain 18 pounds of lean body mass in 30 days? Well, you're 50 pounds behind. I mean, that's, the testament is more about how much I lost. I mean, it's actually. That's it. It's taking a long time to lose 50 pounds of muscle. You're 50.

You got 18, that doesn't sound crazy to me at all. Yeah, yeah, it took a long time. Like you have to understand that, one, we're comparing to peak version of me, right? So 30 years old, 32 is probably about where I was at peak. That was the most lean body mass. Yeah, that's where I was. But you know what's funny?

Gaining back the 18 pounds, you're still within where you walked around for most of your adult life. Forget the competing. You know, 50 pounds of more lean body mass, that was a pro, but even before that, 18 pounds puts you within, that's where you've lived. Forever. Okay, so when the guys were titling it,

I don't know if you guys even noticed that I did this, the boys were asking me, like, what do you want to title it, because we were trying to make a big title for the very, very first one we did, and it was like, watch a bodybuilder gain back 25 pounds. The reason why I said 25 pounds was for that. I figured I knew I could, I'll slingshot to 25 pretty quick. After that, I assume it's going to be a grind. I don't even, and I don't even know if I will pursue 50, all 50 back. I'm

not trying to be the bodybuilder version of me, but I definitely know that I kept myself around this size Give or take most of your adult most of my adult life. So my body Wants to be this size if I just feed it like it's supposed to stimulate a little bit It'll go right back to here It'll be a slow grinding climb if I was trying to go all the way back to 50 So that's why I didn't want to put like watch a bodybuilder watch a bodybuilder build his 50 back Because I don't even want to go all the way back. Have, so that's why I didn't wanna put, like watch a bodybuilder, or watch an ex bodybuilder build his 50 back, because I don't even wanna go all the way back there. Have you seen, speaking to Ronnie Coleman,

he had severe nerve damage in his spine, he can't walk properly, crazy energy injuries. Have you seen him working out, and he works out with light weights, still those weights, he's more jacked than I'll ever be still. And he can't even do much because of the nerve damage, because of that muscle memory. He had so much muscle in the past.

Well, I remember when we met Ben Pokolski, that was really enlightening for me too. And I've experienced it now a little myself, obviously not to their level, right? Those guys had hundreds of pounds of more muscle. I had 50. So it's pretty wild, which is too like, I mean, I guess the message that I want to communicate

so much or I feel so passionate about, because I don't think I understood this in my 20s, is just like, man, it's like trying to teach a kid. It's like the same lesson I'm like, I'm so excited to teach my son about smart investing with money, because I didn't get taught about money, right? And like, if you start it early, and you don't want to create,

you don't need to save millions of dollars, you just a little bit, you put away. And you just keep, and you do that consistently, son. Where you're gonna be financially when you're 30, 40, 50 is gonna be unbelievable. The same thing goes with weight training. Like I want to teach him the same thing as like- The thing you always do.

Think of it this way. So there's epigenetic changes that happen to muscle when you initially build it. And so the best analogy I can give is you're gonna build a new building. And so in order to build the building you need the materials so that represents the food. But you also need the the machines that build the building. So you need the backhoe and the crane and the shovels and the hammers. So that process takes time to get all the machinery,

to get all that stuff ready to go. And then the workers that operate the machinery. So you build the building. Now something happens, the building gets torn down. That's you losing the muscle. You don't lose the machinery or the workers. They stay there the whole time. Or the blueprint.

Next time you're ready to build that building back up, boom, twice as fast, because everything's ready. We've already built it. We have the blueprints. We got the machinery. We've got the workers. All we need are the nutrients.

You got to highlight what you just said, Justin, because I actually think the blueprints really matter a lot, too. Like, I know exactly what to do. It goes right into place. Yeah, the more you've done this, not only do you get the benefits of the muscle memory thing, you also know exactly.

This is the part that I always try and communicate to Katrina when she's like, it's so not fair. I was like, honey, you have to understand that I've been doing this for 25 years. And let me tell you, a lot of the wrong way for a long time. And I have honed in on the blueprint. I know exactly what dials to turn for me, which has made me a pretty good coach for other people too,

but boy do I really know myself. I know myself better than anybody. It's a sequence. This goes before this, before this, before this, before this. And it all works out so much more effectively. You've done it before. Yeah. You've done it before.

So true. You guys ready for our photo shoot later? Our favorite thing to do? Has it really been a year? Or is it quarterly? Do we do this quarterly or annually? I think. Will this one go better for me is the question.

Just as always. That's just the real question. How often do we do this? I don't know. It seems like quarterly. We do photo shoots and stuff for some is the question. That's just the real question. How often do we do this? I don't know, it seems like quarterly. We do photo shoots and stuff for some of our sponsors. This one's gonna be Viori, which we love. We love the brand. We love this.

I mean, we're all wearing it. They're clothes, man. Are you wearing? Yeah, these are Viori. Yeah, we're all in Viori right now. Yeah, they're great. So they'll come in and they'll film us in our stuff. And then, we've never done this before.

Adam and I are gonna go to a Viori store. Yeah. And get filmed in there. I don't know what we're supposed to do in their shop. I have no idea. What are we doing in their shop? Hey, we're here in the shop. We're doing some TikTok thing probably. I don't know.

I have no idea. My favorite is watching you guys act. That's why, yeah. It's not acting, it's real. It's acting. It's very difficult for us to put on that. But you know what, Viori makes it easy, because all we have to do is go put on the outfits we already wear all the clothes I mean look at this is obviously we didn't even have this planned. We're always in it. My Viori is custom though I customize mine. Mine of these are. You do huh? You take them to Taylor? Yeah so I take them and I get them I get the because these are the ripstop and I get them I get them. You get them pegged? Yeah I get them pegged. That sounds terrible get them pegged. At the bottom? That sounds terrible. That used to mean something else.

That's when you used to fold your pants at the bottom, everybody. Oh yeah. Everybody relax. Yeah, yeah. So. Yeah, these are the ones. I think ripstop is what you wear a lot, right?

Don't you wear the ripstop so much? I wear those, yeah, quite a bit. I mean, I think between those and the meta pants, because the meta pants are just like, I can wear them pretty much to dinner and anything. It's so much easier I met a pet my favorite going out look and I apologize if you worry that I have to shout another Brand out too in addition, but it's like my my meta pants my black ones because they almost look

Dressy slack like when they're they're so comfortable. Yeah, they look dressy. So I wear that with the White t-shirt just like this and I wear that that pea coat from from state and liberty Yeah, that look is like so comfortable and it's so easy classy. Yeah, and it looks sharp I'm gonna get even dressed up more throw a scarf over and like now I look super super fancy put a scarf on Yeah, I do you like the only guy I know I could pull it off It's not I mean I Take it a little bit back because car. Really? It's not like I mean I Take it a little bit back because when I was in the Midwest that was definitely a thing I think you had to have you have to I I refused obviously like you know when I got there I didn't have any down jacket or like I'm just sweatshirt on sweatshirt on sweatshirt. I'm gonna be fine

And I wasn't fine. I was freezing my asshole. Well, I went on the kick There was a kid there was a time when it's kind of came and went, though. And I wonder if it'll make its way back. But what are the, what's the, what's the Middle Eastern scarves called? They're like checkered pattern. I went on that. Cravat?

They're called something. You know what they're called? All the Special Forces guys wear those. Yeah, the Special Forces guys wears them all the time. That was like a popular style for a while. I had like a whole drawer of like probably 40 of those Yeah, I wore them every day. I think the cowboy Below yes, I used to wear them the 80s, dude

No, you did it. Oh, you know No, who is it Steven Seagal? Oh Goal or that. Oh my God. That was in 80s. That was in 80s thing. I don't remember that. Instead of wearing a tie, you wear a, it's called a bolo, right? I think you're right.

Yeah, it's a bolo. Yeah, cause I just call it the cowboy tie. Is that what they're called? No, that's not it. That's like a headdress. No, it's that scarf. It is, it is like, yeah, that scarf right there. What are those called?

Caffe A, I guess is how you pronounce. I don't know if that's how you pronounce it. Chris, look up a bolo, Doug. Bolo tie. Bolo, the little strap one. Yeah. Who wears those? Cowboys.

Nobody. That was a thing. And then belt buckles, for a minute, had their day in the sun. I remember I had a belt buckle this big. And I'm not even a cowboy, dude. Like, what the hell was that? No, it became like a, what's the word I'm looking for like that yeah yeah it's

like it we came a style even outside of that like you there when we were in when you tuck in just the front yes yes yes yes did you ever did you have I know you did I'm sure you had jeans with the all the fancy embroidery in the back. Yeah, of course. Rhinestones on my fucking jeans. No, you didn't. No, you didn't. Did you really? Yeah, I had white stitching. I had some really over the top designs.

I wore the Zubaz. You know those Zubaz? It's the MC Hammer. Oh, those are Meathead pants. Oh, I definitely did that. I had those. Those are Meathead pants. I look back at probably one of the worst periods of my life like dresswise is because it was not only was it combined with that style

Sal you said those and those jeans were like four or five hundred dollars back then was like Thousand dollars for jeans like a thousand dollars for jeans which that was and I had no business at that time in my life Like I was I was making okay money not to buy no thousand. Yeah. Yeah, I wouldn't even do that now You know say like no, it's too much for jeans You know say especially ones that are like loud, that are going to go out of style. No way. So that with Ed Hardy t-shirts that cost Ed Hardy and Smet shirts that cost me like $250, $300.

The t-shirt. The t-shirt and all that. That was huge for a minute. It was cool for him. I tell the kids that make fun of that because obviously, if you are under the age of 25 you tease and joke about Ed Hardy but there was a point when Ed Hardy was cool because the origin of it was a guy in LA was a tattoo artist. It was tattoos. It was

tattoos that were put on a shirt and it was very niche hard to get. They started selling it like they just flooded the market right? Yes and then TJ Maxx bought them out and they just flooded the market, right? Yes. And then TJ Maxx bought them out. And then it flooded the market. Then everybody could afford. It's lame because everybody can wear it. Exactly. So the generation remembers that. Same thing for Affliction. Both Affliction and Ed Hardy, they were cool for a minute.

But I remember how much that sucked because I had a closet of like, you know, took me to a pool. Tap out? Never cool. Never cool is right. I wore tap out for a second. How was that guy? No, you know, took me to a runway. Tap out? Never cool. Never cool is right. I wore tap out for a second. I was that guy.

No, you didn't. Listen, this is how you know when somebody wears stuff like that, they just started jujitsu. I feel like Justin would have fought you in high school. I would have had words. I would have at least had words, dude. He would have fought everybody. Justin would have totally throw stuff at you in class.

Not now, everybody knows jujitsu and shit. That's what I, when you first start jiu-jitsu, this is how you know. When people wear shirts that say jiu-jitsu or whatever, you know like, you just started. It's like the CrossFit and vegan jokes. You know what I'm saying? How do you know someone's into that?

They tell you? Yeah. They wear their afflictions. Yeah, you're right. People wear them. I'm going to bring up a study on sleep real quick. Did you guys, OK, so we know that temperature in the room affects sleep, but I actually have a study

that shows how much. It's a 10% decrease in sleep efficiency. So 10%. And they did the comparison was between a room that was 68 degrees or one that was 80 degrees. So 10% difference in sleep just for the temperature of the room, nothing else. So I don't know if 8 Sleep listens to our commercials that we do for them, but if they do, this is to you guys.

I want somebody to do a test and I tell you this would sell like crazy. You remember when our other partner PRX did the the gym calculator thing where they're like, you know, build your own gym. Oh how much it would cost? Yeah, how much it would basically cost to like and then it's like, oh my god, no brainer. Like that's my gym membership for the next three years. Really smart. Brilliant. I want eight sleep to do the same thing with temperature in your house, running your electricity. Yeah. Yes, because one of the biggest things that I've been able to do is to take my air conditioning that I will use to run at 66 degrees through the night every night.

I can let it be at 72, 73 degrees. I tell you, you can probably push higher, but I don't need to. It stays, it's down to 72, 73 all day. So my AC does not run at night like it used to, and I sleep just as good because the bed is so cool. If the bed isn't like that, you know, from all the hotels that we've been to,

I have to have it buried to the ground. So, and you have to think, the difference of the house running six degrees warmer and not running the AC, how long does it take to pay off what it costs for that? To me, that would be the ultimate selling point because I know the average person goes like, oh man, I really want one. They're like, oh, that's kind of expensive. But if you did the math on, well, if you could run your house at four degrees less for X amount of months, how many months before it pays itself off?

Like that's a wrap. It'd be interesting to see. Right? But it also monitors your sleep. Oh, it does so much more. And then it adjusts the temperature to make it perfect. Cause these studies are general. But there's a variance between people.

Okay, so in this study, was it just with men or women too? Is that, and I'm asking because my wife is- That's a good question, because life is probably different. So in this study was it just with men or women too is that And I'm asking because a good question my wife is probably different Yeah, like and I've been trying to sell her on that now. I didn't have the 10% You know data, but I was like it's just better if it's cooler Like everybody's gonna get into deeper sleep like we're gonna benefit from this Is it is she so yeah,, you know it's funny. It used to be a fight at our house. Literally, I think eight sleep has saved our marriage.

Really? 100%. That was one of the- See, that's a selling point. One of the- Don't get divorced. One of the biggest fights is temperature at our house. Yeah. Because her and I run so different in that way. I mean, I'm so finicky. The minute I walk in the door, it just happened yesterday.

Yeah. I walked in the door and I go, you didn't turn the AC on today? She's like, ah, and I walk over and it's 74 and it's gotta be below 72 or else I'll feel it instantly. I just know, I feel like, and I don't know if there's like an old dad thing or something, like once you get to a certain age.

Oh, you feel like the slightest change. I can tell a degree difference. If she got cold and she went over and she tried to sneak a degree up, I'll be sitting there and I'll be like, did you touch the AC? Yeah. See, my house was the opposite when I was a kid.

We weren't allowed to turn anything on. Oh, you're cold? Put on a jacket. Oh, yeah. I'm in the house. You get beat. I'm in the house, Dad. Yeah, wear a jacket in the house.

Yeah. I'm hot, take off your shirt. Yeah. Okay, dude. Well, dude, I would speculate that if if I could get her to like her side to be warmer But then towards the middle of the night like it cools it down. She would even really notice she'd have way better So I still think it applies. I just think it's that initial shock. You should you should do that I'm going cuz you could control it. I control Katrina's side. I completely control thought to do that

Yeah, she doesn't know it. And you could totally do it slowly so she wouldn't be the wiser. So you could set it to where it goes like, okay, minus one at midnight, minus two. And then don't say anything. Yeah, don't say anything. Hey, how's the sleeping going? Oh my God, so good. You can even reverse it back out to where it warms back up in the morning so she's not the wiser.

It wakes you up. It wakes you up nicely too when it does that. And then you let her know, by the way, the reason why you've been getting such a good sleep this week, I've been adjusting your temperature. I actually like the cold. Ah ha ha. Oh my God, anyway.

So we were talking earlier about your workouts and stuff. Are you, I noticed something about an exercise we program in most of our programs, and yesterday I was doing it here in the gym, and Kyle even commented, he said, I don't see a lot of people doing those and I still don't and I still think people are missing out on pullovers, good old dumbbell pullovers.

Yeah, you don't really see those a lot, it's such a great exercise. Yeah, it's like deadlifts came back, squats came back, I know people who are young right now are like those never left, they did, there was a period there where people didn't wanna do those. Dumbbell pullovers used to be a staple

muscle building exercise for a long time, fell out of favor and I'm wondering if people don't know how to do them right or they don't know how to program them but it's like there's very few exercises that move and strengthen that plane of motion and it's so good for shoulder mobility develops the lats really well. You know what's funny is actually, I'm so glad you're bringing it up with us. Today I have to shoot one of my videos. I'm on upper body. I haven't done pullovers yet in this whole series. They feel good too. And you add in the fact too that right now

I'm still working on my shoulder mobility and my scapular articulation. Just go light, work on the range of motion. Yeah, I'm totally doing that too. Do you guys know back in the day, like early days of bodybuilding, this is like the 19, I wanna say 40s, the pullover was one of the exercises they would use as a test of strength.

So there was like the overhead press, later on the bench press, the deadlift always, the Olympic lifts were always there. But was it pullover Monday? Pullover, no. Was that the staple back then? No, no, but they would compete and talk about how much they could do. I wonder why it's not. And they made a pullover bench back in the day

there used to be what was called a pullover bench specifically for I don't know. Because it's really it's not that difficult to get into. It's a great it's not that great to teach in the form and technique it's pretty easy. You know how they used to sell it in the 70s 60s and 70s they sold it as a rib expansion exercise. What a weird way to sell that. You know why? Because this was a thing, it's just weird. If I brought this up now, nobody would care.

But back then apparently they would say, do this exercise and it gives you a bigger rib cage. Because I guess people wanted a bigger, maybe a stick for chest, I don't know. And so they said that the dumbbell pullover because it stretches the rib cage, it doesn't grow your rib cage because I guess people wanted a bigger maybe a stick for chest out I don't know and so they said that the dumbbell pullover because it stretches the rib cage it doesn't grow your rib cage everybody but that's the way that's the way that's really so that's yes that's but maybe that's why it has no maybe they sold it so terrible yeah everybody's like I don't need to grow my they should do with barbells they should do a barbell pullover and

there were some strength athletes in the 40s that would do with 300 plus pounds Wow doing it I've seen guys do a 225 on their forearms. I've never seen one go that heavy with it. I've never really done it with a barbell too often. Yeah, I like dumbbells too. I've done it with a barbell like that before. It's actually not bad. With like an easy curve bar or an easy straight bar? No, straight bar. Yeah, straight bar off the bench press. Unhook it off the bench press and then roll back over this way. Oh, uh-huh. Yeah, I've done it like that before. But you know what, the dumbbell works just fine. And you can get heavy enough dumbbells

to really work it just fine. You don't need to put any more weight on it than that. It's one of the key exercises that I used to develop my back and improve my shoulder mobility. Yeah, I'm a little disappointed in myself that I didn't program that in already. That's definitely going in there now. I don't know why.

You're welcome. I'm gonna do it to you. You could've gained more muscle. Yeah, 18 pounds could've been 20 pounds had I done that. No, and the fact that it improves shoulder mobility to do that, I should be doing exercises. Speaking of exercises, do you know what is becoming

somewhat popular in the bodybuilding space? I saw C-Bomb doing these. Half foam roller flies. Do you remember talking about those? Bro, that's my move. Yeah, do you remember that? That's my move. Forever. I've been teaching that move forever. I love, you know what, I think I saw him, somebody else.

The range of motion is just. It's incredible. You know what he does with it? He does cable flies and he puts it on the bench behind you. I saw that, I saw, I did see it. He was being, was it Hany? Yes, cable flies. Yeah, Hany was teaching him that.

I have always taught that on the floor. On the floor. It's so great for teaching a client to, cause what it does is it- To bring their shoulder blades back. That's right, and your shoulder blades drop to the side like that, so it forces you to engage the chest.

It was such a great work. It's actually a great, it actually feels good for most people. If you get a half foam roller, lay it on the floor, lay on it, put your head- We get true range of motion that way. You put your head on the top of it, you don't want your head to hang off,

and then you run it down your spine, drop your hips and just relax and let your arms open up. Most people get a lot of pain relief just from laying there. It's so expansive, yeah. Because it just feels so. You don't get that very often. If anybody who's been listening or following me from the very beginning,

this was something I did way early on. I actually had videos of me doing these exercises. I love it. And I think part of it too Sal is that the foam roll, the standard foam roll is the perfect size for to support your head to your tailbone. Yeah. It's like you fit perfectly on it. It's comfortable. Like you said, like I used to love just laying there. That's it. And like it opened up my chest and just like stretch everything. And then it's a great way to get in there and fly. Great. What a great movement. What I've never done though is I did see...

On the cable fly? Yeah, I've actually never thought to do it there. I always did it on the floor. I feel like it would give you a really good stretch. Yeah, yeah, I'll have to do that the next time. I don't know if I would be able to machine it. You know, I've been meaning to ask you this. I just read a study on exercise and its neuro effects,

and what they found in this study was that the amount of the creative ideas and periods of motivation that people got went up as people exercised, and the effect lasted like weeks. So like people working out, a week or two later, they were able to connect it with neural pathways that lead to more creative ideas.

So the reason why I'm asking this is because you stopped working out for a while. Are you finding, because that's where I get all my ideas. When I'm writing for the show and stuff, it's always during my work out. You're more inspired these days? Yeah, so there's a no brainer to me. I don't know if I would connect to creativity

as much as I would create to productivity. So when I- Being productive is a form of creativity. Sure, so that's why I like, if you were to ask me how I would create to productivity. So when I- Well, I mean being productive is a form of creativity. Sure, so that's why I like, if you were to ask me how I would describe it, that's how I would describe it. I don't consider myself a very creative person. I think though, my productivity is like significant.

One of the videos I recorded, I think Dylan caught this on camera, I was sharing with him that, you know, it's so funny, no matter how many times I've done this, and I fall off, I come back in the room, when I do, the thing, I'm going through my head going like, this is a horrible time to do this. I've got all kinds of personal stuff going on,

I got business stuff going on, we're in the middle of this thing, we're in the middle of that thing, I got this injury. I always have all these things that I'm going, this is not the time for me to be training like crazy, and consistently, what always happens is once I get going and I break through that first week or two and I got some momentum,

it's almost like I get two to four more hours a day in the day. Like I get more. Like now I'm only spending an hour but it almost feels like I get two to four hours in return of productivity. I'm just, I get more stuff done at the house, I get more stuff done at work,

I'm just a better version, sharper version of me when I'm just, I get more stuff done at the house, I get more stuff done at work, I'm just a better version, sharper version of me when I'm training. I just, it's silly and funny that I still, I'm like everybody else where I have, or like the normal person where I have that conversation of like, oh, I'm too busy. Proper exercise does, well, exercise in general takes energy, but when it's applied properly,

it produces more energy than it takes. It's a strange. Good way to say it. It's a strange form of physics, but if your energy levels are at a 10, and exercising costs you three of the 10, so you're taking three away, but you do it properly,

you're not left with seven, you're left with 15, because it actually adds more energy in your capacity. Now if you overdo it, that's when it becomes a problem. Yeah, then now you're losing energy, but I mean, every person I've ever trained, ever, found themselves to be more productive. Actually, there's studies on this.

They've done studies on this where, this is how we used to sell corporate memberships back in the day. We would bring the data and we'd show them, your employees, if they devote two hours a week of exercise, to exercise, their productivity goes up by 30% or whatever. And then you would do the math and show them

how paying for a corporate membership actually saves them money as a result. So the data on that. I hate sitting down. Huh? So I hate sitting down. Yeah. It really is like the antithesis of productivity.

Like it's just, you just feel that shift. Just like you'd feel if you went to go exercise and you get that lift, like this is like a suck. Yeah. You know, to add to that, Sal, and I think this is an area where, I mean, I still, again, I just did this the other day, overreached, is the mistake I made in the past more than I still make it, but the mistake I made it when I was younger was

thinking that the workout I had to crush it and and that sometimes can feel draining and feel like oh how do I do this or something going to the gym and having a minimalist attitude of You know and it just highlights what you talked about the other day about like how? How 85% of the positive results you get is just by getting 8,000 steps in a day. Like that's 85, you're 85% of the way already of being a healthy person just by taking the steps. Like so that really highlight, and then we know the benefits of strength training

is like you really don't need to do that much in there to get, reap all these great benefits we're talking about. Here's what it is. We tend to think, people tend to think that we're operating in this baseline. A baseline of health. And that when we exercise and change our diet, we're gonna improve above the baseline. But here's the truth, we're far below what our baseline is supposed to be. Because our lifestyles are so unhealthy,

because the food that we eat is not good for us and we tend to overeat, and it was engineered to make us overeat, and because we're so inactive, we're so inactive, it's not even funny, the average person takes a few thousand steps a day if you're lucky. Most people have a desk job these days and most of us spend our leisurely time sitting down. So we're not at baseline, we're so below baseline

that a little bit of exercise brings us up to where we're supposed to be and that feels profound. It feels profound, like oh my God, I feel great. You're supposed to be and that feels profound. It feels profound, like, oh my God, I feel great. You're supposed to feel that way. But it's not even taking you above and beyond. That's when you start to do more and you get more. But really, like, for most people, 8,000 steps a day, one day a week of some strength training for 45 minutes,

not eating heavily processed foods, okay? Nothing else, I'm not saying to do anything else. I'm not saying to track, make sure you do this, make sure you do that, here's your, you know, the perfect workout, workout every day. Just do that right there. What you'll see are these profound health benefits because it's taking you to where you're supposed to be.

Because we're so unhealthy. That's what it is. You guys think that, you know, it's hard to imagine because we obviously were born into it already being adopted by society. But, just a hundred years ago people would scoff at going to a gym to work out because your daily life was so physical and hard and you move so much it's like why would you go to a gym and do more hard stuff totally here's your evidence if you go go back, you know, decades back, 50 years, 60 years ago, 70 years ago, back injury, back pain, excuse me, back

pain, knee pain, shoulder pain, neck pain was due to overuse. It was due to overwork. Oh, Mr. Johnson's coming in, he's got back pain. How come? Well, he's digging ditches all day long. Today, the vast majority of the reason why people have back pain, knee pain, shoulder pain, neck pain, is because they don't move. It's totally different. So wild, right? So what I was getting at with that is,

okay, that's what's happened in the last 100 years. Now we have seen just in the last couple decades the acceleration of technology and we're even more, like, so if gems became a thing and became invented in the last 100 years as like a adopted thing for society, because hey, we need to, we're really not moving like we did back in the 30s and the 40s. What's the next form gonna be?

Yes, what is the next thing, or what does it look like 50 years from now, because we're, I feel like we're right in the middle. Simulating nature. Of us, like, people waking up, like, oh shit, like, we're getting really bad really bad like I'll make some predictions Okay, let's see. Let's I think in fact. I was just reading more about that. What's that peptide? I looked I talked about it last slu

P I'm gonna look it up right now SLU P exercise type effects. Yeah. Yeah, it's I'm gonna, I was just talking to Jay Campbell in fact. He's you know Mr. Mr. Peptide. That guy's you know he knows everything about this. It's SLUPP332. It's a long weird name but it's a peptide that they showed in mice that they give the mice the peptide and it basically tells the body that it worked out. So the mice improved peptide, and it basically tells the body that it worked out. So the mice improved their fitness, their stamina, built muscle, burned body fat, did nothing extra.

Okay, so here's where I'm going with that. I feel like in the future, we're gonna figure out how to create peptides and drugs that trick the body into exercise adaptations, but we're still not gonna get the same effect, because some of the value of movement isn't just in the adaptation into exercise adaptations, but we're still not gonna get the same effect. Because some of the value of movement isn't just in the adaptation of movement, it's actually that we're doing something. We're actually doing something.

You get the effect of what they're testing for, but it's not gonna count for all the downstream effects and the behaviors that result of that. And yeah, it's all integrated. And that's the thing, I think we always come back to that, even in our space, it's like we always try to segment these different systems and we try to hone in on like the dysfunction and it's like,

we always have to look at it from a holistic perspective and see how all the systems are interacting with each other. Well, what's happened to a lot of this is we have these desires that we've placated with entertainment and those desires are there because they drove us to do things that were meaningful. So an example, the desire to discover and accomplish, to conquer, to be challenged and to overcome, right?

That's a natural human desire, and oftentimes you get placated with video games. So you get all this, especially with young men. I'll make this argument, the data I think supports this, that young men in particular have this need to build and conquer, whatever. And so now you've got this young man, why did this desire exist in the first place? Because it got us to do things and then we felt

accomplished and we did things and they were hard. But now we're doing with video games. I mean, everybody speculated this in like sci-fi movies and ways of training like in space and all this kind of stuff. But like in terms of where we're at with like VR, like nobody's talking about it right now, but it's still really popular and it's growing. To the point where too, I've seen these Omni treadmills and things that they're developing. So when they have any kind of movement in the game,

they can actually walk there, they can do inclines, and they can do all these things. And it's portable. They've built it now where you can actually put one in your house. So, you know, who knows down the road, like, cause it's, I mean, I find it interesting that even some, like, I still have one of those and I don't really use it. But my kids got back into it. Oh, they did. They got back into it and their friends are into it and they're all interacting with it. So it don't know. I think it might be one of those almost like, yeah, it

kind of came early. Still needs some tweaking. But I think they're really making advancements with it again. Oh, interesting. Because we were having some discussion about that with friends of mine and stuff like that. And we're just talking about, is the Oculus thing dead already?

Is it like the VR thing was kind of cool when it was new? And then everybody's going to get it. Because that's how I feel it's already become. It's already become like a thing of the past. Yeah. Oh, it's neat. It's kind of novel. But then it's like, do I really want to put this big old dumb thing on my face?

And am I going to do this again? It's like. It is dorky looking. It is. It's over. And I don't see that being practical where people are going to do that. I think the argument was always like AR would would would surpass it like that seems

more the glasses that you have and I have now I feel the evolution of that seems more realistic like I do think that yeah that technology of wearing that and then it being able to pick up recognized faces like all sudden I can look at Sal if I never knew who he was also it pops up all his social media links and tells me who he is, his age, that's kind of cool, right? We have that technology, right? That's-

It's like Minority Report, it's like there. Yeah, yeah, so I could see, or you go somewhere, you're looking at apparel, clothes, and all of a sudden the price comes up and all that, like I could see having AR stuff kind of cool and more realistic. And I think, I'm not anti-technology, I think that stuff is cool,

but I do find it fascinating. Physically, I think. I do find it fascinating. Physically, I think. I do find it fascinating that we try to, it's like we're looking at the real world, real experiences, and then we're trying to recreate it. And with our arrogance, we're like, we'll make it better. Yeah. But we don't fully even understand the value of reality.

We don't even fully understand what this experience is, and yet we're gonna try to recreate it. The analogy I would give is like, you bake a cake with your kids, you make the cake together, you bake it, you put it in the oven, it comes out and you have a cake and then we're like, oh let's mimic that, we'll just give you the cake. That's not the same experience at all. There's a lot of stuff that went into that with the connection, all that stuff. So I think we're trying to do that with so many different things.

And I think we're gonna continue to fall short. Who is it, Arthur Brooks talked about FaceTime, when you're FaceTiming and connecting with someone, you get the dopamine, but you lack the oxytocin. Because you're not in person. And that's just one thing we can measure. So not to argue that though, just to play devil's advocate, isn't that a step better

though than just talking on the phone? Sure. Because I'm visually seeing you actually stimulate and gives you a better response. I think there's value in these things, but when we try to replace everything from the real world, try to replace workouts with things that trick your body into working out, and stuff like that,

we don't even fully understand. I always like to, when we have conversations like this, I like to speculate on what makes a comeback because of that. Like what are the things that- I think what you said about the plugged, unplugged, you said that forever, I think that's legit. Yeah.

I think there's gonna be a whole group of people that are like- A subset of just like- Reject it all. Especially, yeah, well just the trajectory of the whole thing, like I think people are really feeling the negative aspect of it And so there's I think in the near future a lot of people are being done with social media I I think so too

I like you know how every generation of kid is like in like it's built in them to be rebellious, right? Yeah, I think when the when the generation that's like coming up because the generation coming up right now is getting real close to where They kind of have everything at their fingertips. That's gonna become, the cool kid will be the kid who hunts, fishes, hikes, doesn't even have a social media. That trend is gonna happen. I really do think that there's gonna be a generation,

relatively soon in our lifetime, we will see a generation of kids that come up that completely reject all of this cool technology stuff that we're all enamored by right now because they'll have seen all the backlash from it and that will become cool and free. And no freaking rule. They will.

Because all the rest of them are weak and pathetic. And that's how it'll grow. Well, this is how it'll grow and dominate is because those kids will understand that and they'll realize that they have a competitive advantage by Not adopting all this bullshit. I hope more kids figure that out like you know, you're gonna have such advantage and everything every aspect wherever you want to pursue, you know, if if you're doing that and you're learning the actual skill of it and you're applying it and you're not just like simulating everything and That is interesting. It is interesting, right? Like

You know having kids serve you food Like fast food places you notice how many of them I can't give you eye contact. Yeah, it's weird. It's it's annoying It's like this is their first time doing something really in public I think maybe and they're just they kind of look down and they don't want to make eye contact. And it's like, man, you haven't been in front of people. Yeah, you know? For a long time. You learn it all.

Yeah, you know, I wonder too, some of that, I mean, again, being a parent, I feel like I take responsibility for any of that stuff. It's my job as a dad. It's happening to the parents too. Yeah. You know what I mean? It's just these kids growing up with it.

It has to be, right? It has to be happening to the parents too. Yeah. You know what I mean? Yeah, yeah. It's just these kids are growing up with it. It has to be, right? It has to be happening to the parents too, because they obviously allow that to happen. I hope that I'm aware of those things. And I want to teach my son, I mean, we already do. We teach him to introduce himself. Even one of the things, there's a conversation we literally have with my son right now.

I always ask him who he played with, and if he only played with one kid, how come he didn't go meet another kid? Or we ask, oh, we see him play, what was his name? Oh, I don't remember his name. Well, did you introduce yourself? When you meet somebody, you tell them, my name is Max, what's your name?

And so we teach him those things. I'm aware of that. I'm aware of it even at this young of an age. I want to implement those things early on with him. And I just think that if you do that, that hopefully he won't be this super awkward weird kid. Maybe we do have a backlash, you know? I was just reading some data on media.

You know that a majority of Americans don't trust media and it continues to grow. This is one of the first times it's ever happened in history. They just start now more people than not, or like I don't trust what the media says. So maybe you're right, maybe this is like a total backlash that's going to happen over the next couple of, you know, the next generation where everybody's like, I'm off.

We see it in the numbers. I mean, the numbers aren't lying. So you'll get like your old staple, like TV shows and like your Jimmy Kimball's and these things like, you know, major network TV like are getting not even a fraction of views as a lot of these YouTube and podcasts and you know, new media. So I don't know, and I don't really know what to make of that either.

Is that gonna be a dying thing completely like once the boomers are gone or is it like, because that's really who's the only ones holding it up right now. Well, I definitely know I already seen the shift in social media like I know that I don't remember I don't did you did Dom have a Dominic have a Instagram did he do Instagram at all no he we did but he barely ever used it okay I do have a cousin I'll tell you what I have a cousin who's 17 who got him flip phone okay so yeah and so listen like the I've already seen the high school kids I have a

nephew's in high school and it's already not cool to post all the time. It's already not, it used to be cool. You post everything, you document everything like that if you wanna be an influencer. It's already like, the counterculture's already started where it's like, if you look at most high school kids, Instagram now, it's like five photos. They put like, and they just-

I can't wait till it's cool to like get a job and be responsible. Yeah. Yeah. You know what I'm saying? That would be awesome. They put like in there can't wait till it's cool to like get a job and be responsible I hope it happens in Max's generation. I know how lucky would I be if the generation could the comeback generation is when my Son's getting older and all that stuff like that. I always think about that. All right, so we should mention again our live stream When we're creating the program. You can watch it. It's on the 13th of November at 6 p.m. on Instagram.

We're gonna just turn on the cameras and you'll watch us create the next Maps program. Let's go. I hope we get a chance to contribute. Over a thousand people I'd like to see on it. That'd be awesome. That'd be great. Joy Mode was created because the products on the market are terrible, and they knew they could do better.

This is a science-backed product, improves blood flow to you know where, improve your sexual function and satisfaction with Joy Mode. Go check them out. Go to tryjoymode.com forward slash mind pump. Use the code mind pump, get 20% off. All right, back to the show. Our first caller is Nono from Indiana.

Nono, how's it going? How are you? I'm doing pretty well. How are you guys? Pretty good. It's honestly an honor to be talking to you guys today. Thank you. How can we help you?

So, I don't know if you can hear him. I have a one-year-old on my back screaming for a ball. And I myself have been very unfit for most of my life. I can't remember since I was about 11 or 12. Just with good intentions in mind, destroying my metabolism. So I started an eating disorder in the last six, seven years. And then from there, I remember trying to fix that and gaining about 70, 80 pounds in under a year. And since then, it's only gotten worse.

So COVID, just before COVID, I finally got good habits. And then when the pandemic happened, just everything that could go wrong did go wrong. And since watching you guys, now I feel like I know what I need to do but then with life being so crazy we're consistently moving. Been married three years and we've had five addresses in those three years and we just finished another move. I'm probably going to start work soon. I want to have good habits for me and my family,

kids, husband, all of that, so that coming back from vacation or just breaks in life don't make it as difficult to get back on routine. Especially considering, like I said, for me, I would figure out a good routine and then, and then you know some life change would completely destroy it and I'd gain 30 more pounds to my already overweight weight. So I think the question is based into two things, things that are divided into two parts, things that I can do now for the smaller kid, you know, the one-year-old and any other smaller kids. Because most of, he's a very, very active, very strong boy. This kid will pick up a three-pound plate walk across the room because he thought I needed it or so but

most of what he'll do is play and cardio and I feel like he's too young for me to be asking but it seems like you know we talk about strength very much in this channel. So, you know, what do I do to incorporate good kinds of exercise and just healthy habits as he's this tiny? And then by the time they get to my age where, well, not my age now, but their early teens and preteens where they're very susceptible to their looks and comments people make and things like that that could set them on well-intentioned but very bad journeys. So how do I introduce them to fitness, to working out when they're like 10, 11, 12? Because I know a lot of gyms won't let you on the floor until you're like 13 and so between

that time, say they are active, what do we do? Thank you. Yeah, no, great question. All right, so you said you know what to do in terms of your metabolism and you've been listening to us, you're kind of getting the objective steps to take, but more important than that is the why. The why you do what you do is far more important. Now what you do is important as well,

but the thing that plays the biggest role in your ability to stay consistent is the why. Now, as a mother and a wife, you probably have a strong desire to nurture and care for your family. And that comes from a very good place. You want to also take that and turn that into yourself. Now part of the question was what can you do for your children to show them

or to teach them good habits. Nothing's going to influence them more than how you are with yourself. So how you are with yourself, how you talk about your health, the attitudes you have around food, you know they hear things like, oh my god I'm getting too heavy or I don't look good in this thing or I can't eat that. Well why not mommy? Because I gained too much weight, whatever. These things have a profound impact on your children. So how you're going to, how you live is going to influence them more than how you tell them how you live. But it has to come

from a good place. If it comes from, you know, a place of self-hate or disgust, then it's going to be, you're never, or shame, you're never going to be able to stay consistent because it doesn't feel good. And although it can motivate you quite powerfully to do the quote unquote right things, it won't last very long because at some point you'll rebel, which is probably what you're experiencing, where you're like, I don't want to feel like this anymore.

You go in the opposite direction, then you start to self-medicate the shame, and like you said, you'll gain a bunch of weight or go down this, just this, feels like this uncontrollable path until the shame overtakes you, and then you start the cycle all over again. So it has to come from a place of care and nurture, and when you find it difficult to reflect that to yourself, there's a couple things you could do. Talk about

yourself by using your name. So instead of saying I, say no no. This helps you kind of see or hear what it sounds like. And then number two, use your children because you have your child, you love them more than anything. And so think to yourself, would I ever talk to my child this way or would I ever want them to talk about themselves in this way? So that self-care, that nurture is going to more often than not point in the right direction. Now, by the way, this creates natural balance, okay? Because sometimes, not most of the time this is not the case, but sometimes nurturing is you eat something or you give your kids something that's just enjoyable, maybe

not objectively healthy, but it's their birthday or they're sick and they're on the couch and you want to give them something that, you know, they're just going to enjoy eating or whatever. So sometimes that happens as well, but most of the time nurturing looks like healthy types of foods. Now, in terms of encouraging your child with exercise, it's play, it's all play. It's all play, 100%.

That's how it starts, that's how it's gonna end. And then them watching and observing your behaviors without you pushing it on them, but like right now you're taking your kid for a walk, or as they get older you exercise and you take them along with you and they just sit there and hang out with mom and then it becomes kind of a part of their life and they have good memories around it like oh god, I remember when my mom would take me

To the park and she would do exercises and you know, it was really nice We spent a lot of good time together. They start to develop a good relationship around exercise that then they seek They start to develop a good relationship around exercise and then they seek themselves. And then with diet with your children, they eat what you eat. I think the most important thing with it to raise a child in a modern society, like the one you live in, where food is so accessible, is you want to give them a little, like the feeling of empowerment. So you present to them four or five options, different textures and flavors and make sure there's something in there that they do like and you let them choose. And children won't starve. I mean I was raised by you know

poor immigrants who believed that if they didn't force feed me I'd starve and I had to kind of unlearn that stuff. But you put in the immigrants. Yeah okay so you know so you could put you could put in- I'm the immigrant, so. Yeah, okay, so you know, so you could put in front of your kid like blueberries, crackers, like let's say they like the crackers, so okay, here's some crackers, some meat, some rice and some vegetables,

and I know they don't like the vegetables, but I'll keep putting in front of it. And then you let them choose, and then they start to feel somewhat empowered. And you don't have to talk much around the food, you don't have to teach them much. And then they just, and out empowered. And you don't have to talk much around the food. You don't have to teach them much. And then they just, and out of the choices you give them, you know, they're relatively good choices,

but it gives them the feeling of having some of that, that control. And that leads to a better relationship with food, because they're gonna be growing up in a world where food is just everywhere. And so the superpower you wanna develop in them is the ability to choose and to say yes and to say no, but they do develop a palette at this age.

And so you wanna present them with different textures and flavors of relatively healthy options that they can choose themselves. Nothing we say to our children will influence them more than what we do. What you do and how you are with yourself in front of them with all habits, all habits around eating, all habits the way you communicate about yourself, that's going to do it all. In fact, you could say very little to them,

I think about. I mean, a lot of people ask that about all of us are fathers and ask, you know, what do you tell your, I said, I don't tell my kids anything. I just let them see. I let them watch, I let them observe. I don't force them to come out in the garage when I'm lifting weights. Sometimes he migrates out there, sometimes he doesn't. Sometimes he wants to come over and try something I'm doing.

Sometimes he doesn't, I don't care. I just want him to see that his father lives that life. And then like the food stuff is like, the food that's in the house is just food that I would want him to eat I just keep it that way and that's why when we got to an age you know he's five years old now I allow him to pick stuff when he goes places and he's already created such good habits around his eating because we've been consistent in our house that he can be at a birthday party he can be somewhere where there's candy and ice cream and stuff

like that. And he might partake, have a bite of that, but he has no real desire for it because I built that around his ecosystem so consistently for five years that now when he's out and influenced by other people, it doesn't have that strong of an influence because the influence I created was so much stronger on him.

So what we do with our kids, what we say, matters very little compared to what we do. And so a lot of your effort should go into you and what you're doing, and then that will bleed over into them. Yeah, I would just echo both of what Sal and Adam kind of expressed. And for me, it's always just been an open invitation

with my kids, especially with play and with physical activity. So whenever they wanna wrestle, whenever they want to wrestle, whenever they want to go outside, whenever they want to go venture to explore like hike or do something like, and I might have something else in mind for the day. I try my best to readjust and refocus it because I know that that's such a priority. That's something that I want to make sure and establish. And it's going to take a bit of work in terms of like your own sort of, just kind of conceding some things like I wanted to do. And I want to like,

you know, be productive that day or I want to do this or it's just sort of figuring out like on your stack of priorities, like what, what really is the important thing right now? My kid wants this and I'm, you know, focusing more on the errands or I'm focused. Like, so I've, I've learned to kind of shift a little bit more towards heavier on, um, you know, just getting that physical activity, getting that.

And what happens as a result of that is just the whole dynamic and flow of the house, uh, is, is just so much better. And I am more productive that way and the kids are in a better mood and we're not like we don't have all this friction in between interactions. And so that's just been something helpful and it's not easy. So you know, this isn't just like advice that's just like, oh yeah, cool, just I'll do that. No no problem. There's going to be some work there. But it's so beneficial, and it's just the example that you're laying for your kid to know

that this is important. That's such a great point, Justin. And being honest, probably the hardest thing is that you sound like you're a very busy mother and a lot going on, I'm as all of us and probably one of the hardest things is moments where oh I just want to rest I want to put my feet up and let him play on the iPad or let him do something that and I know damn well that if I engage him to go wrestle or go outside

and play on his slide or do something physical he would be all for it and so there's moments that I find myself knowing what I should do best for him and wanting selfishly to relax. And I think about exactly what Justin says, I want to create this environment of activity and play and not that we just, and even though selfishly I want that right now because dad's really tired,

those are the big moments I think when I go, you know what? Let's go outside and play, son, when I know I can kind of hand over an iPad or put on a cartoon and he'll entertain himself in front of the TV. And I'm like, that's not the culture I want to create around the house, even though I know I'm tired. That's probably the hardest moments is recognizing those and making that decision. Yeah, those devices, iPads and TVs, it's like you have

to severely limit it because they're so well made and entertaining that if you give them the option of going on an iPad or your phone or TV, they'll choose that oftentimes over anything else or video games. So you have to really limit it and there's a lot of data and there wasn't much data 10 years ago. Now there's a lot of data and the experts now are saying not even to give your kid a smartphone until they're like sophomores or juniors in high school. So I would say like that, like you know my kids get a grand total of 35 minutes a day. We have a timer and that's it. That's the max. Anything once that's up, it's up and we

don't use anything. And then we also control what they watch. And it does take more work because it's easy to put them in front of the TV so I could do other things but that's a big one. But again I'm gonna go back to the first thing. How, the why, why you're trying to change your diet, why you're trying to exercise is so important. If you're looking at it and you're going, I need to eat right because I look this way or because I, whatever, I'm bad.

It is not, that is not a long-term approach. You have to do it out of self-care and self-love. And it's not the feeling. I want to be very clear you're not gonna have a feeling of love like you do for your husband that that warm fuzzy feeling. It's a conscious choice of love and every once in a while you'll get that feeling but the feeling isn't always there. So it's a choice you have to say okay how can I care for myself like somebody I care about? What would be the food that I would eat

if I were taking care of me? Just like for your kid, you know? You don't give your kid everything they want all the time because you care about them. So do it from that standpoint, and then what'll happen is you'll develop a relationship with exercise and diet, and it's a relationship that you have to develop, so this doesn't happen overnight.

But it will be a relationship that becomes long-term. No, no, do you have any of our programs? um, I I I got maps starter a while ago and then I had Chaos in life. I never went past week, too. So yes, I do have maps starter I'd like to give you maps 15S 15 too, because I think that's a great program. It just consists of two-

Especially if you're busy. Yeah, especially if you're busy. Two exercises, it's not a major commitment to being in the gym for 15 minutes an hour. And I know, I mean, I found this when Max was little, this was probably my go-to, it was like, this is easy. I can break away for 15 minutes or even two different times

in the day that are seven to 10 minutes to get my workout in. I found that really, really nice. So I'll send that one over to you so you have access to that too. OK. Well, I think what, just if I'm clear, because the follow up I've had is how to get better transitioning from like breaks or hold on baby

breaks or holiday or a move or something like that. And I guess having that strong of a why would be a good way. Say hi. Oh, he's a cute little guy. He's adorable. He is adorable. guy. He's adorable. He is adorable. So I guess having a really strong why would be a good way to get back on it. I'm thinking because then it's not just have to go do this thing, but then it's a positive motivation. And then I'm not going on extremes. Absolutely. It's so true, they have stats on this. You're seven times more likely to do it

when you revisit the why and the purpose behind it. Seven times more. That's a lot. That's a major difference by always revisiting, even that means writing it down somewhere so you have it visually somewhere in the house of why you do this, why you do these things, and looking at that every day.

You're children deserve a happy, healthy mama. and we're in the house of why you do this, why you do these things, and looking at that every day. It'll be smart. Your children deserve a happy, healthy mama. And so... Thank you. Yes. Thank you. Yeah, and so when you're struggling with this, and this is a practice, when you're struggling with it, remember that.

Remember, I need to care for myself. First off, because I deserve it. I'm a human. I deserve to be cared for. And number two, because I wanna to be the most important thing for me right now is to be a good mom and always revisit that always revisit that and it will move but don't don't use shame when that shame creeps up knock it back down no no no I'm not bad I'm struggling but I'm not bad it's because you know I

deserve to feel better I deserve to be, and I'm caring for myself. Okay, thank you. You got it, you got it. Good luck there, have fun. You're hands full. Go have fun, we'll send that program over to you, Nono. Thank you so, so much. Thanks for what you do because, yeah,

I've seen a whole bunch of your calls and it was one of them that inspired me to call of you guys showing from experience just how you have changed people's lives and mentalities and I would be listening to one episode and you'd say this is especially difficult for women and I know you're going to think this and I was like, I was just thinking that. So just having the date, the rep, just everything you do, you're saving lives and transforming people. So thank you. Thank you so much. God bless you. Thank you for calling. Thank you.

Thanks. Bye. What a nice woman. Yeah. Um, you know, the problem with, with what we're talking about is that this is one of the things I hate the most about our industry is the fitness industry uses shame uses self-disgust uses All the wrong things to get people to buy their products to join their gems And so they start people off on the wrong foot now they do this because it's an effective sales tool So I can get you to buy something by making you feel like crap about yourself and so they start people off on the wrong foot. Now they do this because it's an effective sales tool.

So I can get you to buy something by making you feel like crap about yourself. And it is a powerful short-term motivator. It will make you move hard in the short term. In the long term, no way. And this is why you hear people say, I stopped watching my diet and I stopped exercising because I wanted to enjoy my life.

What a crazy thing to say. It's so funny that you, we got this as the first question. Right before I had walked in the studio, I was listening to a friend's podcast that was doing an interview, forget the guy's name, but he was rattling off stats and he actually said that exact stat was,

if you, finding out your why and your purpose of whatever it is you're doing, so that could be building a business, that could be getting in shape, it could be anything. It's so important to have clarity around that and to consistently revisit because if you do, you're seven times more likely to follow through on it. And if you don't and you get distracted,

you shame or use other reasons as motivators, you're a lot more likely to fail at it versus always revisiting, why am I doing this? And so it's a very powerful piece of advice. And I would tell people to write it down somewhere if they need to, if they have a good spiritual practice where they pray every day or what that, like include that in it,

because remembering that is a powerful tool. Our next caller is Sarah Ann from Tennessee. Hi Sarah. How you doing Sarah? Hello there. Good to see Sarah. How you doing Sarah? Hello there. Good to see you. How are you guys? Good.

Good. What's going on? How can we help you? Okay, so I mean obviously you guys have played a huge role in my life as a trainer so the biggest thank you to you guys. But so here goes. So I emailed you guys about four months ago and when I emailed you, um, I had said that I had been struggling with knee tendonitis for about eight months. So that was again, four months ago.

So I've officially, I just celebrated my one year anniversary with knee tendonitis. So my question for you guys is basically, do you guys have suggestions on how to adjust my programming while also like allowing me to still kind of continue to do the things that I'd like to do and still make progress forward. Yeah, so do you know what caused it in the first place? I do. So I had Olympic weight lift, and so I'd been on, I've been Olympic weight lifting for about two years now,

but originally, like I started two years ago, and obviously when you're learning, weights are a lot lighter. So then about a year in I changed programs and it was definitely just a big increase in volume so that was a million percent it but then I Just I mean ignored it for a while to be honest I mean you guys know what the need to notice once you warm up really good and during the workout you feel Pretty good. So for a while it would just like bother me after the workout and I'm like, eh, you know, it'll, it'll work itself out. And then as just time has gone on,

it just has never really gone away. It kind of comes and goes in like pain, but like, or I guess levels of pain. So it's just, I don't know, it's really finicky and I can't really figure it out. Okay. Have you adjusted your training, um, to, to try to remedy this yourself? I have here and there, but again, it's like, here's where I'm struggling. So I'll like bring it back, say, and I tried to do like decreasing the range of motion, I am a really big believer in a full depth squat.

So I did decrease the range of motion for like about a week, but that honestly kind of bothered it a little bit more So then I was adjusting I wasn't doing as much Olympic lifting like I was kind of trying to take some of it back I'm like trying to kind of give in like okay. I'm still squatting them. I'm not Olympic lifting so I've done a little bit and I've increased things like more specific things my warm-up and then I'm doing some more like just some like Bulgarian split squats. I've seen that that's really good for it. So I mean, it's some minor things, but I think where I'm struggling is just like, I'll do it for a little while and like I'll feel good and I'll continue to feel good. But then randomly it'll like

hit me really hard again. And I just don't understand. Yeah. So, so so it's gonna take a while to get it to... so here's what happens when you start to feel the pain you've already gone too far and so what tends to happen especially with us fitness fanatics is we let the pain signal when we need to change things and then we the pain goes away and we think we're good we go back to what we were doing before what you need to do and I'll give you some specifics, but what you need to do is when the pain goes away, whatever made you feel better, stay on that track for a long time before going back to where you were before. Because what happens again, it's like, oh my shoulder hurts, I'll change my workout, shoulder pain's

gone, go back to what I was doing before, oh it came back. You got to stay in that kind of recovery phase for much longer before you start to jump back in so that pain won't come back. There's a couple things you can do in your workout. Typically we don't advise static stretching at the beginning of a workout but in this case static stretching can actually help because it will somewhat weaken the CNS signal to the quads a bit and that actually helps with tendonitis in some cases. So I like static stretching at the beginning before the workout. Squats, I like box

squats because this box stops the descent so you don't have to change directions. You sit on the box, you pause, come back up. I also like the sled quite a bit, so driving a sled. And then finally, leg extensions, but really light and focusing on the isometric contraction at the top. So you extend your leg and squeeze really hard at the top. In fact, you could probably start your workout with something like that. And then finally, I would look at any hip imbalances

or ankle imbalances, sometimes or oftentimes, knee issues originate at the ankle or at the hip. So I would look at those two areas to see if there's any instability or weakness in those areas. Almost certainly that. I mean, and the thing that tells you that is that you have these moments where it,

I don't know where it feels like it comes. Well, that's because what happened is whatever exercise you did, whatever leg exercise you were doing that day, the knee wasn't tracking optimally. And the knee won't track optimally if there's weakness or instability in the hip and or the ankle. And so I just can't stress enough the importance of working

on the ankles and the hips all the time, but certainly before you do certain workouts. And then the exercises that Sal gave are great ways to regress the training so there's less stress there. But I mean, the root cause in my opinion is going to come probably from the ankle and the hips some some way in there and constantly trying to progress that. Just continual mobility work. Yeah.

Trying to regain that strength stability. So yeah, it's just highlighting the fact that we just didn't have a, it was instability that was the issue that got exposed through acceleration. So, you know, that type of lifting, it's, I mean, and that's why we put it at the peak. It's because this is really where it exposes any kind of underlying issue. So you're going to need some work, you know, really just dedicated every day, like sharpening that with mobility practices. Have you have you been diagnosed with I hope I'm saying it right is it Osgood Slaughter? Am I saying it right Justin? Osgood Slaughter yeah. I'm not sure how to if I'm pronouncing that right but it's like raised tendon of the patella. Osgood Slaughter there you go.

Have you been diagnosed with anything like that? No I have not. I've been to, like I've been to, I actually used to work at a physical therapy facility and so I had some of the PT's look me over and then I went to a different physical therapy and he also, I mean all he told me was basically like patellar tendonitis but is that the same thing? No I mean somewhat. So look up Osgood, so it's O-S-G-O-O-D and then S-C-H-L-A-T-T-E-R, so Osgood Schlatter. It's much more common in teenagers, but the remedies or the rehab techniques that they use for that tend to work for general knee tendonitis as well. So I would look that up online and look at some of the movements and things that they do. But you know, I've worked a lot with, there was a period there where I trained quite a few kids, athletes, and they were so common,

this was very common among them, and the static stretching, the isometrics, and then stopping or modifying exercises so they didn't have to switch at descent. Like Olympic lifting. Yeah, those abrupt shifts in direction. Yes, yeah. Yeah, and so like box squat, like I said,

box squats and sleds and, you know, sled work and, you know, long stretches in between sets, like really made a big difference for these kids. So those are the things I would look at, but you could look it up again. Oscar Slaughter. Yes, the kin stretch, you get the combo of the both, what he's talking about with the isometric contraction,

but really like taking it through real slow range of motion. Perfect. Yeah. In fact, sometimes what you'll find is when you start to notice that pain, if you could put yourself in an isometric extension and just squeeze the heck out of your quad, you don't even need a leg extension.

There's an analgesic effect, yes. Yeah, so you could sit in a chair, extend your leg and just squeeze your quad really hard for 15 seconds, and then kind of move around and you'll notice the pain. I mean, this is, for me, if I'm you, this is a motivation for me to invest in like Ken Stretch as a certification. Like this is like going to be a trainer. It's a win win for you since you're in the field.

And so you know, not only need to go through a great course and certification that's only gonna make you a better coach and trainer, but along the way, you could probably get down to the root cause of what's going on and really help yourself by doing that. So it'd be something I would consider. Now, we didn't ask any of these general questions because I'm assuming the answers are probably good,

but are you hydrated? Do you watch your water? Do you have issues with hydration? Um, no, not typically. I mean, I feel like I'm pretty good about my water and even, um, getting some because I don't, I feel like I eat pretty clean. So I even like intentionally try to salt my food just to get some, you know, some of that, some of that sodium in, but so you guys are more so suggesting not necessarily like a decrease in like volume or intensity, but more just like maybe changing, like maybe I'm adjusting my range of motion on the squat and then I'm adding in like some push is like I'm not adjusting. No, no, no, no, no, no, no, no, no, no, no, no, no, no,

no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, I was like, oh, okay, I'm just adding. If you haven't got rid of a lot of the Olympic lifting, you probably should cut that out if you haven't.

If you haven't cut that out, that's the first thing we gotta do. Okay, so cut it out even if like, just blank stare. Yeah, gone. It's like- So here's what's happening. Let me break down what's happening, right?

So you're catching a lift at the bottom. You are, you're going down quickly, changing directions very fast. That places a tremendous amount of stress on the knee joint. Now, if everything's good, that's okay. But if you've got tendonitis, you know, if you're catching 100 pounds, that stopping of the weight and then reversing

or stopping and catching at the bottom is a lot more than 100 pounds. It's literally like the worst thing you could do for it. stopping and catching at the bottom is a lot more than 100 pounds. It's literally like the worst thing you could do for it. That's if you go through, if the knee is not tracking properly and it's telling you by what you feel, what you're feeling from it's, that's like literally the worst thing you could do an exercise. What about instead of like, instead of catching like doing like a power clean or a power snatch?

So I'm not catching in the hole. I'm catching a pie. I mean, I mean, maybe still not a good idea. It's just too explosive for now. It's just doing anything explosive, changing directions and catching heavy weight right now for what you got going on is just not ideal. Let me help you because I know what you're feeling. This is why I had shoulder surgery, because the same thing you're doing. You have this false idea that if you stop the

Olympic lifts it's gonna set you way back and this is why it's false. Your knee tendonitis is gonna set you way further back. So either way you got to take a step back. One is shorter than the other and the one that's shorter is to take a break from the lifts. The longer step back is gonna be if you you let this knee tendonitis keep getting worse then forget Olympic lifting for maybe forever yeah sorry there is yeah so what about also because I know literature says that with the tartan minus it's good to like sub maximally load like eccentrically load the squat. But do you guys have suggestions on how to do that

if I'm like lifting by myself, or is that even not something that you'd suggest to do? No, I just, box squats are great. Box squats are great because you're going down, you're sitting, set a box that's like right below parallel. Real slow tempo. Slow control, go all the way down, sit down, don't use the box to bounce.

It's not like, you know, just actually sit down, pause, and then come back up and then do it again. Increase your intrinsic tension. Like you can control that. Like, so you can intensify it like substantially. How many sets are you doing for your legs and how many times are you training them per week? Be honest.

Well, I mean, so every day. Oh my God. I mean, I mean, so every day, um, I mean, I plot like I specifically squat definitely twice a week, but then I mean, that's not including the Olympic lifts. So you're over. I mean, a lot. Come on, Sarah. You've been listening to us for a long time. Your sister doing this too. Yes, she is.

You relay this information to her too. You're over trained. Well, then I really do have a question for you guys because I really where I think my real issue is like everything you guys are saying to me, I'm hearing it and I know that's the reality. If I have a client, they come to me, I would say the exact same thing. Yeah. But I think where I'm struggling more is like the psychological part of it where I just, I don't know.

I'm like, I can't, I'm like, why can't I just tell myself it's okay to take a step back? Like, I feel like it's not. Yeah. Yeah. What's your fear? That's a problem. What's your fear? There's a fear behind this. You got to know what that fear is. You got to be honest with yourself. What's the fear? What do you think is going to happen if you, if you cut your volume way down? I think my biggest fear, because like my background and Megan's background too, it's like we were runners for 10 years and then we started lifting about 11 years ago, but it's like I know that my body genetically, I'm really good for distance, like for the endurance.

I think where I'm afraid is like I feel like I have fought for 11 years for every single pound on the bar. So I think I'm just afraid if I take a step back, then I'm like that's like weight, but I worked really hard for me to take a step back. Are you watching the series that I'm doing on YouTube right now? What? No, I'm not. What is it?

It's on mind pump TV. It's a series of doing and the whole, I lost 50 pounds of muscle, 50 pounds of muscle in the last five, six years. And you're watching my journey of getting it back. pounds of muscle, 50 pounds of muscle in the last five, six years. And you're watching my journey of getting it back. And the hardest part is to get to the level you're at, the work. Just like you said, you fought for every inch.

The beauty of this though is you can lose all of it and getting it back is ten times easier. Yeah, muscle memory is a real thing. You've got, and in fact, your body is probably gonna thank you for taking a break off of all this volume and intensity for so long. You'll probably take two steps back, but take five forward when you go back. Can I tell you what's gonna happen? I'll make a prediction. First off, two things. Number one, you've struggled to gain every pound of muscle because you've over trained the entire time. I know this about you because you were a runner, your background, you do what you can tolerate, not what's optimal.

So here's what's gonna happen if you take a step back and you're consistent with it. You're gonna progress. You're gonna gain more muscle and more strength. You just gotta be okay with it. It's all up here, you know, it's just gotta concede. That's it. Yeah, it's tough, it's really tough,

so I'm not denying that. That's it. It's really tough, so I'm not denying that. That's it. Can you do it? Can you do it? I mean, my suggestion is, because I know you're a trainer, and I know also how we all have some of this in common, a little bit of this, is what would motivate me is the education part of being a better trainer is like,

I would go be this kin stretch guy now. I'd be like, you know what? I'm going to be a better trainer. This is going to help my clients. I know deep down, you know what? I'm gonna be a better trainer. This is gonna help my clients. I know deep down though, really it's for me to help me. And so I would bury myself into that and learn all about that. That's only gonna support what's going on with you.

And it's also gonna make you a better trainer. So go all in on that. Go all in on learning all about that so you can help support your clients and selfishly it's gonna make you better. Yeah, you're right. You're right. You know what to do, Sarah.

Yeah, we're right, but are you gonna do it? Yeah, yeah, let's see you do it. I tell you what, Sarah, here's what we're gonna do. We're gonna have you back on the podcast in 30 days. I'll do that. Yeah, we are. We're gonna have you back on the podcast in 30 days and we're gonna check on you.

Don't disappoint us. 30 whole days? The heat is podcast in 30 days and we're gonna check on you. Don't disappoint us. 30 whole days? The heat is on. 30 days is nothing. You can do anything for 30 days. It's a piece of cake. Okay, okay, okay, I can agree to 30 days, but I really do, another question.

So say, how long is it like, okay, I feel good for X amount of time before I can start like adding in some of the, even a light Olympic lifting. Yeah, we'll have the answer. We'll let you know. We'll let you know in 30 days. It's not going to be within 30 days. I'll tell you that. So we can talk about that. We'll get back in.

Yeah. So it's either going to be a great call or it's going to be a real tough call in 30 days. Yeah. Either just miss the phone call or not. No, no, you won't. All right. We're going to have our assistant reach out to you. We'll schedule a 30 day call. We'll see you then. Okay. Okay. Sounds good. Okay. This is real accountability. I need this. Thank you, sir. Thank you guys. I appreciate y'all. Bye. Bye. Yeah. Typical fitness fanatic. Yeah, that's tough.

That's how I got shoulder surgery. I got, I started messing. My shoulder started hurting him. AC joint doctors like, well, you just think there's like work around. He goes like this. You got to take a break of jujitsu, probably not lift and bench press for so long. What are the other options? Well, we could inject it with a bunch of course. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Next day I know shoulder surgery and take way more time off. Just you shoot yourself in the foot. I mean, probably Olympic lifting has to be the worst thing for her in this situation.

Absolutely. And it's her volume too, bro. She's doing every day. I know. I think I come and then combine that with the over... I would get knee tendonitis too. Yeah, I know. It's so funny. If she just followed maybe like a Mass 15 program, it might all go away. Just by reducing the volume to what she should be doing, she might actually, it might just go away. But you know, what'll be interesting is because she's already asking, when do I get back to that? So there's this like, oh, I'm going to take a step back. She can start feeling better. And then she go right back to the volume intensity. It's like, you need to learn that that you bought,

you don't need that much training and intensity. It's crazy. That's why I wanted her back on in 30 days. Our next caller is Justin from England. Justin. What's up, man. Hi guys. How you doing? All right. How can we help you? So, uh, firstly, I want to, like everyone else does, thank you all for doing what you do. You're welcome.

Thanks. Um, I embarked on my fitness journey around four years ago, uh, and I started listening to your show about three years ago. Um, having listened to hundreds of hours of the podcast, I believe I've built up a wealth of knowledge surrounding fitness, health, and nutrition, along with some fantastic tips on fatherhood, marriage, and family life, which I've implemented into my own. I recently took myself back to college to get my qualifications to become a personal

trainer and I don't think I would have taken that step if it weren't for your guys inspiration. It's awesome. Thank you. That's great. This brings me on to my question. So recently we've been looking at the eat well guide, which was formerly known as the food pyramid. And it still suggests that you should kind of base your meals around carbohydrates and neglecting the importance of protein and even saying things like eat less red meat. Do you think this is a case of public health England and the government being behind or do

you think they know exactly what they're doing? I think you know the answer. Yeah, you're trying to set us up for a rant here. No, no. It's terrible. Listen, if you followed the advice of these Western nations health guidelines, you would be sick, fat and unhealthy. We know this. You know, in your question, your question was should you say something in class? No, pass your class.

Get your certifications, then go do the right thing and train your clients. Look at the positive side of this. That means there's huge opportunity for you in the space. That's right. Because at that level, they're still teaching rubbish, and so you have the opportunity, okay, to go out there. Gubbly gook.

So you have the opportunity to go out there and teach others the right way. So, I mean, if everybody was learning all the right information, then it would be that much more difficult for you to be successful, and it'll be that much more difficult for you to be successful. And it'd be a much more competitive environment. So it's a positive thing from a business perspective.

Yeah, just pass the class, dude. And then when you become a trainer, just go train people the right way and you're going to be good. But for now, you just got to pass the class. So just give them the answers you want. Once you get the cert, you'll save people. Yeah, for sure. Sure. Cool. Okay. And then just as a sign, it more of a personal question. So I'm 35 years old, 190 pounds, five foot 10, I'm around 18% body fat. I'm thinking of purchasing an

anabolic advance for my next program. Should I approach it in a maintenance or a slight surfer plus my maintenance is around 3,000 calories and then interrupt that with a mini cut in the D-load weeks or knowing that I'm slightly over on my body fat should I go into it in a cut? I like the first option. Yeah yeah. I had a feeling you were gonna say that I just kind of needed to hear it from you guys. Yeah because what you'll probably get you'll get leaner as you build muscle in the program. Yeah, 3000 calories is good.

It's a good place to sit. Sit there, lift. You could do a couple little shortcuts in the middle, but just try and get stronger and keep your body weight right around where it's at. And hopefully you'll get that kind of nice transfer, right? That nice switch of fat and muscle. Doug, you wanna send him over? Anabolic Advanced? Do you have Anabolic Advanced?

Not yet no. We'll send it to you. That'd be great thank you. You got it man. Awesome. Alright Justin. Thank you. Go pass those classes. Go pass those classes brother. We need more trainers. Take care. Adam's like cheerio. Adam's like, cheerio. Yeah, you know, isn't it crazy that they still teach this absolute garbage? It's just so frustrating. It's so frustrating they teach this kind of stuff. What does ours look like now?

I mean, the appearance, it hasn't changed much. You know, by the way, this is a fact. We know how heavily influenced government policy is by lobby groups in trying to kind of promote their foods and stuff like that. And by the way, you know, 20 years ago they didn't we didn't have all the data that we have now. We have so much data now that shows just how wrong they are in many ways and yet they still go in this direction. It's really frustrating. And the government, I think, I believe quite

strongly the government eventually will move in the right direction, but they tend to be decades behind. Just tends to be how it works. Our next caller is Erica from Texas. Erica, how you doing? Hi Erica. I'm great, how are you guys? Good, how can we help you?

Well, first can I give a real quick shout out to my personal trainer, Brian Salt, who introduced me to you guys. Yeah. Awesome. Absolutely loves you. And I've really enjoyed the different programs I've run with you guys too in the podcast. So thank you.

Thank you. Thank you. I sent a question in about my hip is pinching when I do barbell back squats and it's gotten worse and worse and worse to the point this is kind of embarrassing but like even getting dressed I have to support my leg or getting into my car I have to like hold up my leg to get in so I kind of was doing some research on exercises and looked at you know different stretches with bands as far as pushing my knee across my body when I was in a squatted position doing a couch stretch, the combat stretch, 90 90s. I've been doing a lot of that

and it seems to help but it still hurts. So my question for you guys is I'm doing maps 15 right now. I love it. I'm on the second phase. This started on Sunday, the second phase. But should I ease off of squats and do something like leg presses instead? Or should I continue to do the squats while focusing on the mobility and strengthening of my hips? If you recommend continuing, would you lighten the load and increase the reps or increase the load and decrease the reps or something else altogether? And then would you recommend replacing the front squats with a different exercise in the second phase of maps 15 or just go for it? Yeah. Good question. Let's get to the bottom of the pitch.

Is there any way we could watch you do a squat from the side? Are you able to do this right now? Like if I could see your hips. Okay. Let's check this out real quick. Come on over. Let's see. Can you see me from here? Yeah, yeah, yeah, back up just a little more. Stand sideways, put your arms out in front of you. And then as you squat slowly, tell me when you feel it. Hey, there it is, I already see it.

Yep, come on up. So you have a really strong anterior pelvic tilt. So that's where your pelvis, it's like you're arching your back, right? You're sticking your butt out. So you wanna go a little bit more neutral, which means we're gonna have to get your core to activate a little bit more.

So what's happening, your hip flexors are really tightening, you're arching your back, and the top of the femur is hitting in the joint, at the joint socket. And that's what that pinch is. So when you do that squat and your butt is sticking out real strong, like that arch your back, tuck your tailbone just a little bit and tense your core. And then that pinch should start to go away.

The pinch is in the front of the hip, not the side of the hip. It's been what's weird, I've routinely had issues with my right side, it's my left side. I'm one of those people, like when you go skiing, my feet are like this, and I try really hard to make my skis go straight. That's okay.

But it just, you know, so they've always had kind of like issues on the right side, it is on the left side, but just you think tucking my bum will help better? Just a little bit, embrace your core really hard. So some exercises that can help with that. I did a video called hip flexor deactivators, which will help, we'll send that to you.

Okay. And on the floor you could do, you can lay on your back. Back presses. And do what are called low back presses, where you flatten your back into the floor and squeeze your your midsection and then this is gonna sound a little counter to what I'm saying but this actually can help is you do single

leg leg raises just by warming up the hip flexors a little bit okay where you're on your back on your back on the floor one leg is in the floor and you just lift one leg and do like five or six reps. And then try the squat again. Now it's okay to turn your feet out when you squat, by the way. Are you trying to keep them straight? Is that part of the problem? No, because it doesn't work that way.

I mean, I have tried in the past to keep them straight, but I have hardly any depth when I do that. Yeah. Okay. Yeah, and then taking, you know, kind of the next step from that when you get back to the squat is like in terms of the technique of it, you take a PVC or a dowel bar

and you put it down your spine. And you try your best to hit these points of contact. Try and get your lower back to touch the stick, which is going to be more difficult. And so you may not even get down very far, which is going to take progressive work. Have you been able to make sure you're bracing and maintaining that position with your lower back? And then as you progressively kind of work your way down,

you're trying to teach your body to do that on command. Dylan, was it the second video? What video was that in the series that I, that I share that I used that, that tip. Do you remember? I saw that in your docu-series? Yes, yes. OK, good. You're watching it.

Yeah. Somebody actually watched it. All right. I've been asking a lot. Yeah. That's awesome. Yeah, absolutely. That's a great.

I mean, how often do you do like floor bridges or hip thrusts, too? Do you do any of that at all? I do a lot of core work. So I would say as far as, um, like hip bridges, I probably do those maybe three times a week. So I'll do a five peloton has a crush your core. Um, yeah, no, no. If you're hitting your abs and your core and you're busting

through the reps, you're probably strengthening the problem. Yeah. You want to be able to separate the hip flexors from the muscles that flex your spine. So we'll send you the video of an exercise that I do that can help with that. Yeah, the deactivators, is that, there's another video we did too, where we, where we, you did, hip thrust.

Okay, is it that? Yeah, because you could also hip thrust with an anterior tilt, make it worse. Yeah, so you want, it's important when you do floor bridges or hip thrust that you do the back press first, which you get on, and we've got videos on this where your knees are bent at 45, you're going to have a natural arch, and I know someone like you, you're going to be able to put your whole forearm under your low back. That's how much, and that's how you know how much of a tilt you have, and we're trying

to get rid of some of that, right? So you're going to press the back flat against the ground. You'll feel the core engage, your abs tighten up to hold that position. Then from that position is where you thrust up. And you have to maintain the core being tight and your pelvis rigid like in that position. And you want to go slow, controlled, pause,

just a handful of reps. We do not want to be pumping this out fast because you'll default to your other pattern. So two things. That's the floor version and then you can just throw yourself back on the wall and do that vertically. So, you know, you do our sort of compass test where we're doing that zone one test against the wall and really trying to press our whole body into the wall. I did that on the third or fourth video in the series. So you see me on the third or fourth and you see me trying to tilt that,

do the exact same thing. I have the same issue, by the way. Those two things, yeah. This was an area that I had to work on. The cool news is you can fix this. You can absolutely fix this and eliminate that pain you have completely, but it's how you perform these movements that's gonna be crucial and you're gonna want to take your time

get to the place where you can control that and I think if you're doing a bunch of core and ab work like it sounds you're doing a lot you're probably actually making it worse by the type of stuff that you're doing and you should probably regress the the core exercises you're doing and do more of like this. If you're following a core class where they're like, you know, crunch, crunch, crunch, move to this, move to that, don't do that. This has to be very slow and very controlled because we're trying to change a recruitment pattern.

If we're going through and, yeah, if you're in like a Peloton class where what's happening is your body's moving the way it's always moved and it does it very well, but you're actually strengthening the imbalance. We need to change the recruitment pattern a little bit. So it's gonna be slow and deliberate. So what would you do for core work,

just what you're talking about now? Yes, you're gonna get great core work from that. You're gonna find it very challenging to do that and to hold that position through the movement. So, and I would want you to pause at the play, you back press, core's tight, go to the top, squeeze the glutes, squeeze that's, I would want you to, to pause at the play, you back press, core's tight, go to the top, squeeze the glutes, squeeze the core, hold, hold for like five seconds.

I mean, you're going to do like five reps, slow, controlled, really concentrating on keeping that, you're in that position through the entire movement versus doing 15, 20 reps. And you can intensify it by doing like a hard isometric contraction. So you can intensify it by doing like a hard isometric contraction. So you can make the five reps feel challenging for the core by intrinsically tightening it up versus trying to do a bunch of reps.

Well, even like when I drive, I try to push my back and keep the, keep the core engaged just as an extra little thing. That's good. That's very good. So then as far as the back squats, would you continue to do that with the weight? Would you wait till the hip gets better? Would you do all of this simultaneously? You could do it simultaneously if you prime properly, but I would go lighter on the reps. You could even try elevating your heels a little bit. This will shift the weight a bit and then just tuck your tailbone a little bit. I'd videotape your squats, you know, just so you could.

I would video yourself, you know, just to make sure your technique is sound and you're bracing properly before you start loading. Put her in the forum. Are you in our forum? No. Oh, OK. Get in our forum, because you could post these squats.

There's so many trainers in there that can help. Yes, yes. You post the videos, like you're working out. And you'll know you're on the right track when you do some of these movements that we're talking about. And then you go over and perform the squat. It'll feel better. It'll feel different.

Yeah, it'll start to feel. You should feel the progression. And that's when you kind of know you're on to like, oh, I need to do that. I need to do more of that more often. It's like those are them. And so you can squat while doing it. But what we don't want to do is to keep squatting and ignore all the work that you need to put into that for sure.

Kind of, it's very similar. If you're watching this series, it's very similar to what I'm dealing with the shoulder. You see me really working around the chest and I got to do all this kind of priming before. And so I'm doing, I'm still training, but that becomes the priority first is setting my shoulder up in that position. So it's tracking correctly. It's actually really similar problem. I just have the issue in the shoulder, you have it down in your hip. But the way I'm working around it is the priming stuff is the foundation and making sure that the shoulder is tracking right before I even consider loading it. Otherwise I'll load. In fact, the one I recorded yesterday, I went and did not, didn't do enough priming,

went and loaded it. Right away I could tell in the movement like, oh, it just doesn't feel right. So I went back to doing more priming stuff because I got to get the shoulder tracking right same thing for your hip. So your recommendation would be to video when I whenever I do the squats and and look at that to make sure. Yeah and use the forum use that's why we're that's one of the most popular ways people use this forum is they will they'll video their stuff and then say hey what do you guys think if it's getting better or worse? And then, and for your

To look at progression. Yeah, and for yourself. So you could like, oh, you're like, oh my God, that felt really good. Seeing it helps like reinforce like, oh wow, I noticed that I did this. Like, so it's good practice to do that. Cool. Awesome. Well, that's great.

You guys. I mean, I was kind of thinking, what the heck did I do to myself? Nothing. It's just the recruitment pattern and they can totally get fixed. Yes, you can fix this. Great. Well, that's great. I appreciate it. We'll see you inside the forum Erica. Yep. Perfect. Thank you guys. Thank you. This is relatively common. I've had a few clients. I had it. Oh, you too? Yeah, I mean, it's like you nailed it. It's an anterior pelvic tilt like that and all the core and ab stuff which you'll read that that's what she should do is strengthen

Her core and abs but that's the problem with that advice is then people go do circuit classes and also and then you're just Reinforcing that pattern it's you're not so the challenge is with this one The reason why this one's so hard for people is because you're taught to have a straight back shoulders back Have this kind of strong arching back as you squat so people like what do you I'm doing everything but then they compensate yeah and they have this really strong arch and it causes that hip that hip impingement look if you love the show come find us on Instagram Justin is that mind pump Justin I'm at mine pump to Stefano and Adam is that mind pump out of you for listening to mind pump if

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