Mind Pump: Raw Fitness Truth - 2553: The Top 5 Exercises That Build Muscle That You Probably Aren’t Doing & More (Listener Coaching)

Episode Date: March 14, 2025

Mind Pump Fit Tip: Top 5 exercises that build muscle that you probably aren’t doing. (1:59) Exercise and sleep. (19:21) The war against raw milk. (23:25) Children and their core memories. (26:46) What is Sal using to mitigate the effects of going off caffeine? (32:09) Which gender can handle more training volume? (35:46) Be kind to AI. (40:31) It’s a “weird” iPhone glitch. (43:05) The origin of the Konami Code. (44:14) Companies’ evolution. (47:22) Salt wars. (49:48) #Quah question #1 – Should I feel hungry eating at maintenance? (56:49) #Quah question #2 – Why is a behind-the-neck shoulder press harder than a military press? (1:00:13) #Quah question #3 – When I do a barbell incline press, my shoulders always give out first. How do I correct this? (1:02:22) #Quah question #4 – What are the primary reasons why the hips might rise first in a heavy back squat? Muscle imbalances? Cues? Mobility? (1:04:21) Related Links/Products Mentioned Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** How To Behind The Neck Press Properly! (ADVANCED LIFTERS ONLY!) How to Do Reverse Curls Build a Big Pec Shelf With the Guillotine Press Sissy Squat – The forgotten quad building exercise of the pros – Mind Pump TV Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials Stanford study reveals flu virus remains infectious in refrigerated raw milk A Comparison between Male and Female Athletes in Relative Strength and Power Performances Why Women Have Beaten Men in Marathon Swimming? Mind Pump Fitness Coaching - YouTube Apple AI tool transcribed the word 'racist' as 'Trump' Cheating Wonders: A Brief History of the Konami Code Evolution of Companies Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Z Press to take Your Shoulder Development to the Next Level Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Mind Pump | Ann Svogun (@mindpumpann) 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, we had questions pop up from our Instagram page. Listeners wrote in, we picked four, we answered them, but that was after the intro. Today's intro was 55 minutes long.

In the intro, we talk about fitness, science, nutrition, training, it's a good time. By the way, go to Instagram, at Mindpump Media, follow that page, and then post a question under the Q-U-A-H meme. That's where we pick the questions. This episode is brought to you by sponsors. Organifi is the first one. Today we talked about the Red Juice and Pure. I'm using them to supplement instead of caffeine. I'm going off caffeine. I'm using the Red Juice for energy that is non-stimulant producing. I actually feel okay.

I actually feel okay with it. Go check them out. Go to organifi.com that's organi fi.com forward slash mind pump use the code mind pump to get 20% off. This episode is also brought to by Element. Element makes an electrolyte powder you put in your water no artificial sweeteners no sugar and it's got a thousand milligrams of sodium. It has the right amount of sodium to actually make a difference. Get better pumps, think better, perform better. It tastes great, sugar-free Go check them out. Go to drink element t.com forward slash Mind pump you'll get a free sample pack with any drink mix purchase also

We have a special this month for workout programs Maps performance and then maps performance advanced great workout programs for those of you that are interested in athletic performance, speed, power, agility, strength, muscle, and fat loss. Both of them 50% off. If you're interested, go to MAPSFitnessProducts.com and then use the code MARCH50 for that discount. All right, here comes the show. There are muscle building exercises out there that are extremely powerful, of course, at building muscle that you're probably not doing. We're gonna talk about the top five of those exercises. I'll start with the first one. This one was really popular in the 90s. It was one of the most popular shoulder exercises and then everybody stopped doing them. The behind the neck shoulder press. Oh, yeah. Yeah. All of a sudden everybody got scared to do those. That's it.

I mean, I like to talk about this. Interesting you put it in this list though, as a muscle building, like, cause I don't see anybody not shoulder pressing and am I getting that much out of behind the neck pressing? Oh, Olympic lifters do them all the time. Bodybuilders in the 90s. Bodybuilders, yes, strongmen, bodybuilders in the 90s of them all the time. Bodybuilders in the 90s, bodybuilders, yes, strongmen, bodybuilders in the 90s

in all time. I, personal experience, now I know why it's not a super popular exercise. There's a lot of fear around them. You need good mobility. Not a lot of people have good mobility. That's a big problem. But when you get that scapular retraction, you can get in that position and press the pump you get in your shoulders is insane. It's ridiculous. It's one of the number one exercises that I'll ever do that'll immediately inflate my deltoid. Be interesting to see how much it takes the upper chest out of the movement by going behind the head.

Oh yeah. You know, like if we actually saw like a graph to show that. I mean, I'm a fan of it, but by the way, that's not me challenging it, saying that like, and I really like it as a goal to be able to do it, right? So we talk a lot about this with squatting. Like people go, well, what if I can't squat? I just, I'll just do leg, but no, it's like, okay,

so you don't have a good squat right now and you have these limiting factors. You have poor ankle mobility, you have forward, you have all these limiting, so let's make the squat the goal and then let's work towards that and the benefits you get towards working that goal I think are unbelievable. So to back you up as far as that exercise in that movement You know

Let's say somebody can't do that yet the goal to get there and the work that needs to be put in in order to do That is so beneficial and I remember I remember I had to start with the bar That's all I would literally behind the neck press the the bar. That's it. And it was the mobility. Yeah because I just I did I had limited mobility there and worked on it, worked on it, worked on it and then before long I was able to do over a plate on there behind the neck like that and you get great shoulder pumps and even more importantly I think the thoracic mobility, shoulder mobility that came with it is what is where the real benefits came from. Yeah there's a just from holding yourself in this position back here your delts have

to contract of course this is good scapular mobility and all that but your delts really have to contract to hold them in this position and so it just maintains a ridiculous level of tension. Now bodybuilders in the 90s used to say that behind the neck presses hit the side delt more than a traditional front press. I don't know if I necessarily agree with that. I could see the rationale, but I mean, there's videos of like Kevin Lovroni, you know,

behind the neck pressing three plates. And this was a super, this was the most commonly done shoulder press with a barbell in the 90s. They all did it. And this is why I did them, because I was a kid in the 90s and I would look at these bodybuilding magazines. But I remember seeing Marius Pszczanowski, I think that's his name. He was a world-strongest man competitor. He's one that looked like a bodybuilder. And he, I mean it was like 300 pounds and he would you know

lock it out and he'd control it and sit on his traps and then lock it out. And I think that's how Olympic lifters do it., sometimes and you'll see too a bit of a push press Yeah, I'm the neck. I've seen guys even do it behind the neck and then in front in the alternate It's you know, who did that psychos? Yeah, rocky. Oh, rocky. Yeah Yeah, and it was part one I want to say might have been part two, where he did that with the barbell. He's behind the neck and front. Behind the neck and front. Yeah. Oh my God. Definitely don't see that. Dug's mine because he knows. They don't see that these days.

It's one of my favorite exercises and if you can't do it, start with the stick. Yeah. Literally get a stick and see if you can get in a good position to bring the stick behind your head and just go up and down just with the stick and you'll get a pump just from that position. Yeah, I mean again, to me the real advice here is this is a very good goal to be able to do this. This is a skill that we all want to be able to have and if you can do this, then I know that somebody has relatively good shoulder, thoracic mobility.

And that's something that I think all of us can work on. And so I wish that was taught to us as trainers. As trainers, we were taught not to do this because the risk versus reward. They taught us to do a lot of things. I know. I mean, they also taught us to squat 90 degrees for people, too.

Don't go deeper than that, right? So there's a lot of things that we were taught that I think, I wish I unpacked that more and instead of just going and teaching clients that way because I definitely did not do behind the neck presses for clients. But understanding the importance of shoulder and thoracic mobility and how I have to have good thoracic mobility. And what I know is what's cool, it's like how I talk about a deep squat now.

It took a lot of work with the ankle mobility in the 1990s to get to a place where I could comfortably do acetic grass squatting. What's awesome now is I don't do nearly that kind of mobility work at all to keep that mobility up as long as I incorporate acetic grass squatting. This is very similar is if you might have to do a lot of shoulder mobility, thoracic mobility to get to where you can actually pull and hold the bar behind your neck but once you can do it if you just keep that exercise in your routine

it'll keep good mobility that's one of the best parts about this also some that a lot of people talk about is the is scapular strength and mobility so that the shoulder blade or the scapula has to move along with the upper arm as you do shoulder exercises. I mean, if you try to press your arm up without allowing your scapula to move, you'll be very limited.

In fact, that's part of frozen shoulder. Part of frozen shoulder issues is the scapula is not communicating very well. And so when you're doing it behind the neck, the scapula has to rotate and really retract when you're doing it behind the back, behind the neck, the scapula has to rotate and really retract as you're doing the press. And that really does, in my opinion, if you could do it well, good, of course,

good technique, good control, it just translates well into many, many, many shoulder pressing exercises. And again, Olympic lifters love it for that reason. Next up, reverse curls. And I'll say this on an easy curl bar, it's probably a better way to do it. Reverse curls are really, really good

at developing the brachioradialis muscle. So this is a muscle underneath the bicep. So when you're flexing your bicep, you see the big bicep here. Underneath it is a brachialis muscle, and then you have the brachioradialis muscle in the forearm. So it's this big, thick forearm muscle. And then the brachialis muscle is a muscle underneath the bicep.

In my experience, doing this exercise with experienced lifters who never do this, they see extra growth in their arms because of these neglected body parts. It's one you gotta be careful with if you haven't done before, cuz it seems like it'd be- You'll get sore. Yeah, really sore. It doesn't take be really sore and stays there a long time. I used to get that aggravated a bit when I was deadlifting and so doing reverse curls and really gradually kind of bringing that strength there helps a lot. Yeah, what is the relationship with reverse curls and helping people who tend to have issues with like golfers elbow and stuff like that? I find that when you teach clients What is the relationship with reverse curls and helping people who tend to have issues

with like golfers elbow and stuff like that? I find that when you teach clients to incorporate something like this, it tends to keep them from getting that. Like if you were somebody who had issues like that. I think it's just that pronated position and strengthening, you know, so many exercises that we do with our arms are either neutral

or usually supinated, right? And I think it's just a neglected position that we move through a full range of motion. Which is, by the way, when you normally have aches and pains and mobility issues, there's a weakness somewhere. Always. And I found that once, I mean, we would have to do a little bit of corrective mobility stuff initially

with the golfer's elbow, but then as long as I incorporated either Zotman curls or reverse curls with that client, I was able to pretty much keep that at bay so long as I incorporated those movements. So for that reason, I think it's, I mean, obviously you're going the muscle building. I see another reason why I think that's a really valuable exercise to incorporate.

Absolutely, I first really started getting good at these as a kid doing judo because some of the throws involved, you would grip the gi and you'd pull towards you. And I thought as a kid, oh, let me do this exercise. And I remember seeing my arms grow. And I've always incorporated them. I've always been very strong in that position. And whenever I work out with people,

I don't do so much these days, but back in the day, I would have them do this, then they'd fall in love with it and everybody would say, oh my God, my arms, my arms look so much better as a result. Next up, this is an exercise, again, I know why it's not popular because it looks dangerous. It requires good mobility as well. But it's a great upper chest exercise.

It's called a guillotine press. So this is a flat bench exercise, but you bring the bar to your collarbone. So your elbows are really flared out, you come down to your collarbone. So your elbows are really flared out, you come down to the collarbone, you press and if you don't have good shoulder mobility be very careful with this, go light but it really does target that mid to upper chest exceptionally well. This is a very popular exercise. Very bodybuilder. Very bodybuilder. Yeah. Vince Garanda

popularized this as an upper chest exercise but you'll'll get that upper, mid, and kind of upper and mid chest development from it. Can't say I've ever done these, to be honest with you. Really? Have you never done them? I would say my traditional bench press looks closer to a guillotine press than it does look like a... You don't do the powerlifter bench.

I don't powerlift bench. Yeah, your elbows flare out. Yeah, yeah, definitely, I come from that. You know what's a good way to do this is on us I know you're mad Justin but a Smith machine and the reason why I say that is sometimes with the with shoulder With shoulder issues the Smith machines already in a track So you just got to place yourself in position and then you could just press the bar on the track That's a nice way to get used to doing this version of a chess press. Yeah, definitely

Recommend starting lighter than what you would do. Way lighter. Mistake would be to go right into bench pressing what you're used to bench pressing. You do need to have good shoulder mobility in order to do it. So like the behind the neck presses,

this is one that you start really light and then work on it. Next up, a very popular exercise in the strength competition world, but not so much in the muscle building world, which is really too bad. This I would list as my number one most powerful shoulder building exercise, and that's the push press. Yep.

And now this, a push press is, you know, borrowed from strength competitors, right? Trying to lift something as heavy as you can overhead while a push in the beginning helps you. Olympic lifters do this. It's really what you're doing with the push and everybody says, what's cheating? No, it's an exercise.

It's an actual, another exercise. That push at the bottom allows you to press with speed. So this is an explosive, essentially it's an explosive shoulder press. It does involve some of the legs with the initial push, but I would argue you get more CNS activation as a result. It's so funny that you say that it's deform. This is why I never did it.

Cause this is what I would say. I was one of those guys that would say, Oh, that's cheating. Strict press that's weak. You know, not realizing that at all. In fact, I didn't really push press until Justin and I became friends. That was not in my routine. It was not something, again, I never really identified with power lifting or anything like that.

I 100% was about sculpting my body. Thought it was ridiculous for me to choose this weight that I would use my legs and body English to get up. Let me tell you, that was one of my, became one of my favorite shoulder exercises for building my delts. And I like to do it with maybe a little bit of a twist, you would say, is because you're using body English and leg drive to get up a weight that you definitely couldn't strict

press, I'd also stabilize it at the top afterwards. So I'd use those legs and get it up and then hold it. That's the way you're supposed to do it. And then when you do that, you are holding a weight above your head. You would never do before. And the body acclimates to that and the strength and the shoulder gains I got from that were incredible. I think it's a great working fast Twitch and changing up the tempo with acceleration.

That's the only thing it's not. It's novelty for most. tempo with acceleration. That's the other thing. It's novelty for most people. It totally places a different type of stimulus on that same. Because I love strict press. Don't get me wrong. I can understand that sentiment that it's somewhat of a cheat.

But it's a completely different exercise. It just transforms into something where I'm just all about snap. And I'm about power. And so it just translated so well to athletics because the first move is how quickly can I get there and how quickly can I move my body? How can I punch somebody off of me? So that way, you know, I can open myself up to make a play. And so it just translated so well. Plus you just, again, yeah, you stabilize overhead. You end up throwing weight you never would have thought you could throw up.

But then you go back to strict press, watch how your gains improve even in your strict press. Well, that's what I got from it was, and I don't remember where I was at. I wish I remember the exact numbers to share with the audience, just to remember that wherever my strict press was at at that time, that was like a max.

I hadn't been above that. And then I go to a push press, I could probably do at least 50 more pounds of the push press with my legs, right? And just getting so used to stabilizing a weight that was 50 pounds over my strict press PR got me comfortable with that weight. So easily I was able to increase 10, 20 pounds on my strict press later on. So I, I'm a huge fan of this. Nice variation of this, uh, the way the Olympic lifters do it. Um, and I first started practicing this as a kid in my backyard because, uh, we had grass back there, but you push, press the weight and you throw it.

Oh no, I didn't throw it. I didn't do that too much later. Oh, I do that. That's a whole nother ball game. That's awesome. Where you actually throw the weight. That's great. No, I would, I would push, press it, stabilize, then I drop it in front of me. If you have bumper plates, you could do this. Because you eliminate the negative portion of the rep,

it's way less muscle damaging, and you focus a lot on speed. So you take a weight that is not your max, something you could press that requires some force that you can produce some speed with, press it up, stabilize, drop it, wait a minute and then try it again. Great explosive upper body power exercise. All right, next up, this exercise I never saw anywhere. We started talking about on

the podcast and slowly, little by little, I see people doing it here and there. And I still, to this day, I believe this to be the best quad isolation exercise you could do period, end of story. And that's the sissy squat. It's like a leg extension, except much more difficult. And the stretch and the tension at the bottom is exceptional for growth. This is, I mean, I didn't do leg extensions forever because all I would do is sissy squats. And if I wanted to add resistance, I would hold a plate. But this was a favorite among bodybuilders, uh, in the sixties and seventies. So it was a great one.

I never went back to leg extension. Once I started doing sissy squat like that, it's just so much better range of motion, so much better feel in, in quad activity. Uh, so yeah, I prefer it actually. Yeah, I mean, I credit you for this one. I mean, I didn't see squat till we all got together. And I know that was a favorite of yours. It was built into the program. And it became a staple. After feeling, I think the hardest part

is doing it until you get the mechanics of it. Yeah, it's the technique you gotta do. It's a little advanced as far as getting understanding how to do it correctly. I think that's where a lot of people get hung up. Once you figure out how to do the movement, it's just it's great for hip ankle mobility core like you get a deeper fuller range of motion on the quad. I mean, I just I love it. I would. I would do that going forward now than I would never do leg extensions. And what's great is you don't need anything. You really need like one thing to hold on to stabilize you. Like, I mean, some guys can do it with no nothing to stabilize.

I still have to use something to keep my balance and you can load it by holding something in it. And just body weight is normally enough for most people, but you could progress it by adding weight. And so you don't really need much to get this incredible quad pump from it. It's funny how people are a little bit scared because it looks like it's crazy for the knees doing that, but in fact too, even just leg extension, I feel like is more problematic.

I feel more pressure in my knees on the extensions than I do sissy squats. When you do it right, it doesn't feel that way at all. So it's just that. It's just more resistance. You have to have a certain level of strength to do a sissy squat with just your body weight. That's right.

So there are definitely people that can't do one. Yeah, I'm not taking my 80 year old client on her first session with sissy squats. I wouldn't take a beginner and do a sissy squat. No, not a beginner. Because they're just not strong enough. But if you work out and you got strong legs. A young athletic kid could figure it out.

Yeah, you're right. You're right, an athletic kid could figure it out. Yeah, you're right. You're right, an athletic kid could probably do it. Young athletic kid who's got strength. But not like a middle-aged client that does it. No, no, no, middle-aged, just beginning, we're just starting. And actually, probably more so, I don't know if it's strength or even just,

the technique of it is a bit for a brand new client who's like, doesn't have a lot of body awareness yet. That's what it takes is that first. Okay, so you guys know how the data shows that exercise improves sleep, right? Lots of data on this. Exercise helps with falling asleep faster. It helps with the different REM stages of sleep

so you get better quality sleep. Do we even need a study for this? I mean, I feel like anybody who's ever worked out and taken a break from working out, I mean, always, one of the first things I notice- Since COVID, we have to prove everything all over again. People just like took their brain through the trash can. Oh yeah.

I just like, it's anybody who's ever worked out and paid attention to how they sleep versus when they don't work out. Yeah, it's clear. There was a study, this was a meta analysis that actually compared different forms of exercise. So that's interesting. Okay, that's interesting.

Yes, different forms of exercise and how they impacted sleep, and it was primarily done with older individuals, okay? Although I would say you could probably take a stand. So give me the forms. High intensity cardio. Cardiovascular exercise, walking, sports, strength training. Okay.

Strength training was the best. Really? Strength training. What do they attribute that to? Is it the recovery process of it? That your body's needing more recovery? They're like, oh, intensity, but that's not true because people do intensity with intense cardio too.

It's not about exhausting the body. I think it has more to do with the insulin sensitizing hormone effects that strength training provide, right? So insulin sensitivity. The balancing out of the hormones from it, that makes more sense. Yeah, because insulin sensitivity is connected to better sleep, or should I say,

poor insulin sensitivity is connected to poor sleep. Well, we just had a great conversation with Dr. Cabral, again, and a lot of it was centered around cortisol and so like that. I would think that strength training puts that to work really well and maybe helps level and balance some of that out. Would that play a role?

You mentioned too, like the timing of your workout probably plays a factor there as well. Yeah, but you know like blood sugar, right? When you have blood sugar issues, especially at night, it'll affect your sleep, for sure. When you're, and strength training really affects blood sugar in profound ways because muscle is very insulin sensitive and it's also a storage vessel for carbohydrates. They saw this most profoundly in older adults. Here's the other beauty about it, you don't have to do a lot of it. Two days a

week of strength training is a good routine if done properly. So if you're struggling with insomnia or sleep issues and you want exercise to help with that, I would do strength training. Now that's not to say that if you overdo it, that it won't give you poor sleep. One of the number one signs of over-training is insomnia. And that's true for any form of exercise,

including, you know, including resistance. Well, to your of like it be not being attributed to just exhausting the body because you'd see the cardiovascular Be higher priority right for depleting you Glucose yeah mention this have you guys ever experienced this I'm sure you have like you crazy hard workout And it's an hour till bed, and then you just embed you can't oh no that I wired I can't I can't train anywhere close to bed. But I am trying to recall right now. I wish I could recall this, uh, you know, comparing those, you know, two hour basketball run days versus a day that I strength trained and to see what

cause I actually assume Sal that it had something to do with exhaustion. Like just my body, I assume that I need, my body needs a certain amount of physical activity every day to then properly come down at night to then sleep and then when I have these days where let's say I don't and we sit here under this fluorescent light, we sit in these chairs, we don't, it doesn't get to expend that.

Yeah. That at nighttime, it feels like it still needed that so if it's not an exhaustion thing, it must be more hormonal. Yeah, and I did tell Dr. Cabral while he was here, and he thinks it has to do with central nervous system, because strength training does train the central nervous system.

I mean, all activity does, but strength training really strengthens the central nervous system, because you're calling upon it to fire your muscles in a particular way. Yeah, and recruit. And exert force, so. But it's cool, it's another check mark for strength training.

Speaking of Cabral, are you gonna bring up the raw milk thing that he shared? We need to. That's ridiculous. Yeah, this is. I'll read it to you everybody. It's pretty ridiculous, but okay. Read the title of the study first.

This is so stupid. This is the kind of stuff that makes me think. So slimy. It makes me think that there's this weird agenda. This is why we have a podcast, kind of stuff that makes me think. So slimy. It makes me think that there's this weird agenda. This is why we have a podcast so we can talk about this stuff. Yeah, like there's a weird agenda that's out there where they're trying to convince the public to a particular opinion. And so what they'll do is they'll take a headline, put it up there, not really tell you what the study was or did, or if it has any relevance whatsoever,

but it sounds alarming, right? So here's what it says, this is the title of it. Stanford study reveals the flu virus remains infectious in refrigerated raw milk. Yeah. First of all. What are we to conclude just from that? First of all, what does that mean?

Yeah. If I took the flu virus and put it in what water put it in, you know, is it going to stay there unless I put it on, you know, kill it with soap? Probably. But what they, what the study did is they took the flu virus and they squirted it in raw milk and then waited to see how long it lasted. Now how does your average person, yeah. What do they take away? It doesn't even mean that you necessarily would contract from it.

Doesn't mean that that's any different than if you put it in water or a peanut butter or jelly sandwich or anything else. Or pasteurized milk. Yeah. See, here's the deal. Pasteurized milk is heated up to kill everything in it. Okay, that's what pasteurization is. Raw milk you take from healthy cows and they don't do that, okay?

So the implication is that because raw milk is not pasteurized, it has the flu virus in there. But that's not what happened. They took raw milk, didn't have the flu virus in there. They injected it in there. They squirted it in there or threw it in there and then said, oh, if you took the flu virus and put it in pasteurized milk,

you would see the same thing, or worse. Or in any other substance, right? Yeah. That's the part that's really weird to me. Except for Coke, I think Coke kills everything. Yeah, yeah. We've seen it, hey, you ever see what Coke does to like a dirty penny?

Yeah. Oh yeah, it cleans your entire like, drains. I'm not gonna lie, I think I took it easy off of Coke for a while after seeing that one. Yeah, dude. It's like, better back off a little bit. But there's like a war against raw milk that's been happening for a while. Have you guys ever seen the videos of, I don't know what agency, what

government agency is it that goes in and like checks this stuff? The FDA? Maybe the FDA or whatever, but they're like kicking the door down and like it's like a meth lab. Doing like a raid and they'll have like cameras in the farm. Yeah, smashing bottles like it looks like, you know, prohibition. Prohibition days. Crazy. When you look at the data on raw milk,

raw milk is, milk from healthy cows is fine. It's perfectly fine. I know. You know what's funny? This one might give my kids, I give my kids raw milk. Luckily we could buy it here in California. I could buy it at the store. Did you know raw milk, by the way,

doesn't go sour if you leave it out? Yeah. It turns into, what does it turn into? Butter? Butter, or what you call it? What's the milk called? Buttermilk. Buttermilk.

Yeah, buttermilk. And that's because it has beneficial bacteria in it that offset the bad stuff. I bet you the flu virus would live longer in pasteurized milk. Yeah. Because there's nothing to try to offset it or whatever. Yeah. It's being a kids and study stuff I saw this really cool one on kids memories. You know what? 90% of the core memories that children remember are. 90% of the core memories? 90% of the core memories.

Yeah I didn't know this. I thought this was really interesting. Any guesses? Oh man. That's what I would have thought I would like negative ones yeah I you know and this is what I don't know so I did this was me listening to someone talk about the study so I didn't go deep like Sal and read the entire abstract and I thought that's a be interesting to see if they teased out things like that but it was a family trips. Oh family trips. Yeah. Yeah, they make that much of an impression Hold on on a kid think about your memories growing up Brought it up because they confirmed that I was like man even with all the trauma I

Actually was like, you know, I Know I was like I could recall I could recall most all the trips that we probably took. And I thought that's really interesting how impressionable. You literally, when you said that, I was thinking and I can remember camping trips. I can remember trips. And so the point of this conversation that was really cool, because we're always talking about how some people are so much more privileged than others and all this stuff. It's like, what's included in that is camping

in your backyard. It doesn't have to be going to Florida for or going to Hawaii for a $10,000 trip. A free park. Exactly. It was, it was, that's how impactful is it could be these really basic trips, but they were just trips with the family and I thought that was a really cool. Some of my most fond memories, and I hate saying this because I'm such a, I don't do this with my family, but when I was a kid we'd get camping. Now camping is a massive pain in the ass when you're an adult.

It's a lot of work. Camping sucks for the parents because you gotta load things, you gotta bring all the kids, you gotta bring all the stuff with them, then you get there and then setting everything up takes you forever anyway and it's dirty. It rains and then you gotta bring all the stuff with them. Then you get there and then setting everything up takes you forever anyway. And it's dirty. Drain and then you gotta dig a trench around your tent.

Yeah, dude. Oh, it's a nightmare, but as a kid, I don't have to do any of that, right? I just showed up, man. My dad had everything ready. It was fun. It was really cool to hear that because I'm just like, you know, that's an area.

We travel a lot with Max and so with that, so that's cool. But I mean, I can make an effort to make little trips and little things like that more often. But I- You're not a camper either. No, but how funny though, I camped growing up like crazy. All the time. All the time.

That's all I did. And if you were to ask me, what was my, someone actually just interviewed me and asked me, like what's my single most memorable thing that I did growing up? It's camping. I, every year, I've talked about this before. Every year I went with my best friend's family.

It was their tradition. They had been doing it for 30 years. And I became a part of it when I was in elementary, junior high, all the way through high school, even beyond high school, I did this. We'd go up to Trinity Lake, which is up by Mount Shasta. And we stayed there for 10 days. And I just, all we did was camp fish and boat wakeboard

And that's all we did and help we put a lot of cards and board games and stuff like that But that that is some of my fondest memories I can recall every one of those trips and all the things that we did and so yeah You guys camp in a tent I did but I did a little bougie style. So I always had like the double-air mattress I brought my linen sheets there and stuff that bad Yeah, yeah, so I'm yeah, I like it was still in a tent, you know, but I definitely spruced it up Yeah, I haven't done it it's mainly cuz Courtney's doesn't Katrina doesn't Katrina doesn't like it I would like okay You know just got kind of beat out of me, but I totally would yeah

I there's a side of me that we obviously we all know that is this kind of bougie side, but I absolutely can go camping, but I have to have like, you gotta be in the mindset to do it though. Right? Like it's, it's, cause you have to be accepting of the dirt and accepting of all those be hard, but it's like, it's going to be a different kind of fun. There's also, there's it's a wide spectrum. Like I have friends that like to go get a motor home. They're like, let's go hiking 10 miles in and we don't know how we're gonna eat,

we're gonna fish and kill our food and like figured, I'm like, that I'm not interested in. You know what I'm saying? There's no restrooms, there's no showers, we don't know how we're gonna eat, like fuck that, I'm not interested in that. But there's lots of cool like camping areas where you're right next to a lake

and they have nice bathroom amenities and you can, campsites are clean looking. I bet you it's even more valuable, it's probably more valuable now than ever because of the disconnection from technology. Of course there is. Just looking at the stars at night and you don't get that kind of view because of all the light pollution and everything else. So it just kind of brings that perspective back I think.

I think that's just one of the things, just being in nature where it's quiet and still and it's just like it's foreign now to people. And I think it's so important for us dads or parents in general to incorporate this early otherwise it's like anything else. They'll lose it, they won't do it, they'll never want it. You know what I'm saying? Whereas if you at least build a little bit of that tradition or a little bit of that in them, then one, not only do you get the benefits of that, that being strong core memories for them,

but then hopefully you build some value in nature and detaching and get away from all that stuff. So yeah, that, that was interesting. And I wouldn't have thought that I would have guessed trauma or some of the things like that. Well, my, one of my most vivid memories involved camping, but it's also cause my cousin and I got chased by a bear. What's the true story? Bear spray story. No, no, know. That's a bear spray story. No, no, no, that's another one. I was an adult with that one.

I was there. Anyway, speaking of memories and thinking and stuff like that, this is day one of zero caffeine. Oh, that's right. Yeah. And- So what are you doing? We gotta look out for you.

Obviously we know you're cutting caffeine, but what are you doing to help that? So red juice, I had it this morning. Organify? Organify red juice, and then I'm doing their Pure right now. Oh, you're cutting caffeine, but what are you doing to help that? So a red juice, I had it this morning. Organify? Uh-huh, organify red juice and then I'm doing their pure right now. Oh you're doing that too? Yeah, so I have it right here in my water. Justin was nice and got me some. Yeah. So I'm doing pure and red juice. Sounds like it lost. Bro, can I just tell you guys, listen. So I have 400 milligrams of caffeine a day is typically what it looks like. Caffeine is a drug, everybody.

You go off of it, it sucks. It's such a drug that if it was found today, it would be illegal. For sure. By all other standards of everything else that we make illegal, that's crazy to me. It's funny how our society works like that. Was it in Chile where they had the coca leaves

where they're hiking, they're doing everything all day long, but it's like, my wife did that. She, I don't remember where she was hiking when she, she used to travel the world all the time and they would have them chew on coca leaves. I'm like, that's cocaine, babe. She's like, yeah, I know. It's cool though, right? But I mean, uh, the pure and the red juice are definitely helping.

I can tell when I take them. So what's happening with the lack of caffeine for me, again, from 400 milligrams to zero, is first off, my workout this morning was just, it was terrible. It totally made my workout suck. Like I was just going through the motions, like I gotta do this.

I did a cold ass shower, so in the gym, I took like a two minute freezing shower to try and give me a little bit of energy. And my thought, I'm not super foggy, but definitely earlier around noon, my energy was dipping so bad. So I had to go out there and do a trigger session. So I went out there, those rings attached to the cage, the little trigger session,

and then I'm drinking some pure, and I'm okay. I'm not, but boy, man, that withdrawal from caffeine caffeine is what's the typical withdrawal from caffeine look that up Doug How long am I gonna be suffering for you? This is going for 40 days for length So I'm gonna be doing yeah, but I feel like in a couple days. We probably go a week It's I think I'm sure than that. I think it's gonna be a week man if I feel really good off Caffeine I'm gonna guess 48 hours, bro. You think so? Yeah No, I'm gonna say 40 hours, bro. You think so? Yeah, I'm gonna say 48 hours. If I feel...

Two to nine days. See? It's gonna take you... It can last for two to nine days, but peak is within 20 to 51 hours. Yeah, I think after two days, you're gonna feel... If I feel really good off caffeine, here's what's gonna happen.

Yeah, you would be nine days, I might be close to that. You'd be seven. Yeah. It's okay. I'm gonna tell you guys what's gonna happen. I I'm going to tell you guys what's going to happen. I'm going to go off, here's what's probably going to happen. I'm probably going to feel really amazing when I get through the withdrawal because I've done this before years ago.

I went off caffeine for years and I just felt so good. I remember being like this is so amazing. So I'm going to go off, I'm going to feel great, and then I'm going to take a little caffeine and it's going to be amazing. It's going to be like an amazing drug. And I'm going to get right back up to the 100. That's the reward, dude. That's the only reason I would. That's half the amazing drug. That's one of the best. I'm going to get right back up to the high above the... That's the reward, dude. That's the only reason I would even bring it down.

That's half the fun is the ride back. Yeah. The ride back. Oh, there she is. Oh, my friend. That's the only reason why I say I learned that shit a long time ago. All this time I cycled.

It's the ride back I'm looking forward to. I'll try to cut this shit out forever. Why would you do that? I actually, honestly, I think that's the whenever I have friends or anybody I know that's struggling with any sort of attachment or addiction to something like that. Is that what you tell your alcohol? That's how I sell it. Hey bro, stop drinking alcohol.

I'm like, listen dude, if you think you like it so much, you can't give it up every day, if you could just discipline yourself, that shit gets ten times better again if you just get off of it for a while. Those twenty beers could just be water. And you'll be so happy. You'll be like, same feeling. Anyway, there was a study done on men versus women in training volume. Oh yeah. Who do you think women?

What was I gonna say? Who can handle the most volume? Yeah, who can handle the most volume? Yes, women. Women, how'd you know that? You have babies, bro. Yes, dude. No, that's not.

They're just better with stress. Yes, we can handle babies Can you have a baby? No, okay. There you go. There's your answer maybe You know, no, it's not 25 Well, I think you ever seen a guy with a cold. Huh? My wife's sick right now still running the house Still take care of my son still doing everything if I was sick like that done Women function better under stress. I'll always say that. They're tougher than we are when it comes to that stuff. They just are. I didn't need a study for that either. Well I don't know if that's an idea. Well let's hear what your study says. That's it.

No science. That's it. That's really it. Justify it. It's, they compared how much fatigue men and women accumulate and they tested four sets of bicep curls to failure. Women suffer significantly less fatigue from training than men. Now I would, I wonder if this has to do with the overall. Is there anything going on with like lactic acid or something like that?

Well here's some more points from it. Women can do more reps than men at a given training intensity, except above 80%. Once it starts to get really heavy than men. Well, then that speaks to why, because we have more fast-twitch muscle fibers. That's the speculation. So women lose significantly less strength

across sets than men, and women can maintain higher muscle activity levels across sets. Now based off of that then Sal, it would be, are the long distance runners, women, just as good as men? Are they close? They're not so. No, but they're closer than sprinting. I bet.

Yes. I bet they're not far off. The longer the distance, the closer women close the gap. Swimming in particular, super long distance swimming, women and men are pretty darn close. I would guess based off of what you're talking about right now. It's interesting that they're not past. No, no.

In fact, Doug, look up. So does the muscle and strength make up a little bit for the lack of? Just overall as an athletic performance. Takes it out as a factor. Overall athletic performance... No, that's a marathon. It doesn't count. Marathon's too short. You have to look at long...

Long distances. Like ultra marathon. Ultra marathon would work. Yes. Uh-huh. Ultra marathon. I would think some of the ultra marathon... Here's the whole like men... Women can take more stress or whatever. Okay, I get when people say that, but when it comes to hormonal effects of too much stress,

women are far more sensitive. That's a fact. To what, say what again? Hormonal effects. Yeah, so too much intensity with workouts and stuff, a woman's hormones are gonna go all over the place. She'll lose her period because her body is like, I'm not gonna have, I can't have.

Well, that's the downstream effects. I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a,

I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a,

I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a, I can't have a,

I can't have a, I can't have a, I can't have a, I can't have a, that's a long one. Male record is 729, female is 819. 100 mile races, male is 2058, and the record for women is 2340. So as a percentage, then you see women start to close the gap when it becomes longer and longer. Swimming, Doug, if I'm not mistaken, the super, super long swimming distance. I didn't know that.

That's a cool, that's a cool one. Now, the reason why they think that is, is because women are more buoyant on top of the fact that when it comes to long stamina, they start to close. They start to close again. Yeah, you ever seen these super, super long distance swimmers? They're not like super lean.

They got boobs. Yeah. Boo-ees, natural boo-ees. Boo-ee, okay. All the. Booze, natural booze. All the points we won, you guys just. I have to make up for it. I gave him the win early. Is that not benefiting you?

That's helping. It's not hurting. Yeah, that's 100 meters. You got to go like ultra long distance. Yeah. I don't know what they call those. Just type in. Tough googling.

Tough googling over here. Ultra long. Hey, did you guys? I'm going to get Adam a those. Just type in, ultra long, tough googling over here. Hey, did you guys? I'm gonna get Adam a computer to put right there so he can do it for me. Longest open water, oh here, the longest open water swim, so a woman swam 104 miles. Wow. Does it say what a man

did or was that the longest period? I think the longest open water swim ever was a woman. There you go. If I'm not mistaken, I knew there was something about it. Isn't that kind of cool? Yeah. Speaking of searching and you said Googling

and all that stuff, you know what I found weird? Oh sorry, go ahead. I was just noticing how close the Olympics is. You know what's really weird? We're talking about search and stuff like that. Yeah. I learned this from Ann. She runs our education department here at Mind Pump. We just did a webinar. Okay. We just did a huge webinar for trainers teaching them how to leverage social media to build their business. Is there any way Doug that the

replay will be available if people want to go now? Can they do that? Or is it gonna be done? There is a replay. Can they watch it if they go to it? Yes. Okay, what's this? Well, I don't know where it's gonna be held. Why would we not keep all of our replays up on the same place? So we have a website, I can put it up on. It's our Mind Pump Fitness Coaching YouTube channel. Oh, there you go. Yeah, we should just keep that up all the time, no? Well, nonetheless, this is a, it was a webinar on social media.

Anyway, Anne understands how to use ChatGBT and AI, how to prompt it, to figure out your target market, and how to communicate to them. It's really remarkable stuff that she's explaining. And then she said this, and I was like, huh? She said, you'll get much better answers, and you'll get better production from your your chat GBT if you're polite if you're nice to your polite what saying please and thank you what yes and complimenting it hear that yeah oh yeah oh she said it works

working out okay she's listen to start I'm cheering for you from the side. He gave me a nickname. What'd you call me? Yeah, yeah. What was that? It was wolf daddy. Oh yeah, he's wolf daddy now. Wolf daddy. You gotta call Doug wolf daddy. Anyway, if you're polite to your chat GBT, hey, can you please do this and thank you so much? It'll give you better. Okay, if you go back in time with our podcast, you know previous I was like I Made a point of like being nice to the AI and all that It I was just like tongue-in-cheek because it's gonna someday like come after us, you know But that's really weird that it actually gives you

like a better response if you're. Yes. Why would that be the case? It's a computer, it's a computer program. Why do I have to say please? Yeah, why is there emotion attached to it? Yeah, why do I have to say please? Why can't I just say,

he can't just say anything. Well, they obviously programmed it that way, obviously, right? I don't know if they programmed it that way or. Or just like it adapted to that. I think it's keeping track, bro,'s keeping track. Can we talk about the iPhone Trump thing? That was that already happened. It's gone. Yeah. That's an old. If someone did it now it wouldn't work. No I don't think. No they corrected it I believe because I think even Apple admitted that that was a flaw.

Yeah. Oh really? I mean you can tell the audience that because I've videoed it so we can show the people that are watching. We have a video of it. It works. Yeah, I've videoed. So... If you type in Trump... No, no, no, no, no. You type in... If you're going to go send a text message, so get ready. If someone is listening to this right now, and you'll see the video on here, but if you were about to text anybody a message, so you pull up their name, you put in, you start to write in the comments or whatever. And you do voice text.

Oh, excuse me. You're right. Voice text. And you say, racist. The text will say Trump first and then it'll delete. And you do voice text. Oh, excuse me, you're right, voice text. And you say racist, the text will say Trump first, and then it'll delete. And then switch to racist. And then it'll switch to racist. And I didn't believe, none of us believed it, and then we all went around and each of us did it, and in a lot, one time.

It does it once and it doesn't again. One time and then it doesn't do it again after that. So you can only do it one time and then it goes away. Weird glitch. We figured out you can only do it one time, and then we waited, so Justin hadn't done it on his his phone and so I made sure to pull my camera out to check and then sure shit when he did it it did it and yes I told my sister Katrina they all did it and again one time they could do it one time and then after that

it would so you know what that is by the way it's not Apple people like Apple is right now it's not an engineer there's like a rogue engineer yeah of course they do Easter eggs and stuff this has been happening forever they do in video games they do it in Disney Disney. They have their signature. Remember all the Easter eggs in the Disney movies? Yes. You freeze it, you see sex written on the wall and it looks like a... Yeah. A cock in the clouds. Yes. There's all kinds of... That's Justin. That's one way to say it. That's a mermaid. I don't know how to eloquently... It's a mermaid's castle. Which one was it? The mermaid's castle. So on the front cover of Little Mermaid it totally looks like a penis. Did they have signal again? Shaft. Yeah, yeah that and then I remember all of them.

Aladdin when they're flying the carpet through the tunnel. No, sex is the one that set when the Lion King drops his paws and hits the dust and the dust goes up and it says sex. Because you know these artists or engineers are like, bro watch this, they do it and ha ha, nobody will find it, you know? Yeah, and then what happens is they tell their friends, eventually it gets around and then eventually it spreads. Yeah, and some of these old codes in video games

were there for them to be able to test the video games. Like the Konami code that leaked, remember up, up, down, down, left, right, left, right, A, B, A, B, select, start, B select whatever yep they got you like 99 lives yeah that was a code for the engineers that they would do themselves to test the game out so they could have them oh I didn't know that oh I thought that was intentionally no it was intentionally created for them and then I got leaked well then that created a game genie right cuz yeah they all have them add

all these crazy codes and so that we're just gonna get the history of that. I didn't I didn't know that. I thought I'm pretty sure that's what I think. I think that's how some of them are going along with it because I felt like that what they did was we were so smart it opened up like a whole new market within the market right it's like you now you got all these video games. Look Google origin of Konami. Well just origin of video game codes. Yeah, but a lot of the codes are what I said. But I don't know if it was the Konami code.

Is that what it was called? Konami was the name, the brand of the, it was Super Contra. Konami was the company that made the game. Yeah, okay. The game studio. I believe it gave you 30 lives. Was it 30 or was it like 99?

It might be 99, you might be right. I do know it gave you at least 30 to 99 lives, for sure. So the Konami code was created by Kazuhisa Hashimoto to help him test the game. See, he told you. He found the game too difficult to play through during testing to make it easier to progress. He created a cheat code that gave him

all the power-ups in the game. The code was left in place when production started because removing it would have created glitches. And then it became popular, scroll down Doug, it must have been leaked, it leaked somehow, and then that was it. I feel like we'd reverse society if we went back to you die, you have to go all the way back to the beginning.

Yes. You know, just as standard for video games. Are you mean like just for lessons to teach kids? Yes. Yes. You can actually hang out and play. Where are you going with this? Oh, yeah. No, you can't just hang out and play.

Hey, buddy. Like, you're going to die. Go get your objective done. Go back and go. Yeah. Start over. You've got to start over tomorrow. Otherwise, you've got to memorize the code.

Otherwise, it's gone. Remember that? Like, oh, man, that would give me anxiety. You know, speaking of companies like this, Nintendo was one of them that you just made me think about. You know what Nintendo was making first? What was their first product was? Oh, cards.

Yes, yes, game, like playing cards. Really? Yeah, I sent you guys a link. I was really fascinated by all. I found some of this. That was cool. And it was a post. It was like all these companies that you're

all very familiar with. And I mean, post. It was like all these companies that you're all very familiar with. And I mean, Sony and Nintendo, a bunch of companies like this, that I mean, their first products were like nothing to do with what they do now. Yeah, I thought that was really, I mean, cool. So it was game, but it was card game. Yeah, but I mean, some of them were like toilet paper and then televisions.

I mean, some of them were like huge. Well, Lamborghini, I already knew that one. They just started out as tractors. Don't look into Bayer. Did you? Yeah, there. Did you find the post? I know that one. So Sonia was a rice cooker, Nokia, toilet paper.

Yeah, that was the toilet paper one. Where's the other ones? There's a bunch of them. Yeah, there you go. Nintendo, playing cards, Toyota, automatic looms. I mean, loom. Isn't that funny? Colgate with soaps.

That kind of makes sense makes the Samsung grocery store. That's a huge difference. Lego wooden toys. Oh, I didn't know that Lego had wooden toys for a second. So you know what happened? Like somebody inherited the company, you know, like grandpa's facial cream company, LG's, like I'm gonna move to technology.

Well, you know, there's also highlights. This is what's so interesting to me about this is how much hasn't changed. Okay, when you, once you build a network in a community of people that trust a brand in anything you really allows you to I mean Listen, there's floats your next idea exactly and right now there's this month millions of people will listen to you I convinced us to do Adam. Well, no the why this is time for me is what I've been telling you guys for a while now That we're in a major shift Of this company, right and we're in a transition of ten years

We've been very focused in one direction and you know, we might be selling sneakers in ten years Sneaker business Sell guitars with it too. Yeah, yeah. Oh, come on. No, but I mean you build loyalty in customers, whether it's through anything, you have a pool of people as long as you find another way to meet their needs. And many times you get better at business, and so maybe you get better at even uncovering

what those needs are. And then you, I mean, that's how companies evolve, right? So. Interesting. You know, I was talking about interesting history. Do you know how many wars were fought over salt? Yes, that was the main wars were fought originally over salt. Yeah, Doug, if you look up how many wars were fought,

salt was a big deal for a long time. It's the only way you could preserve food. Isn't it the big, all the Israelites and then imprisoning them, how many wars were fought, salt was like a big deal for a long time. It's the only way you can preserve food. Isn't that the big, all the Israelites and then imprisoning them and everything like that when they were like salt mining and wasn't that the- I don't know. Oh yeah.

I don't know about that. Terrible history stuff. Yeah, but I wanna see, like salt was such a precious mineral that there were wars fought over it. Let's see what it says here. Many wars, so there was the Salt War in 1304 where Venice defeated Padua, the War of Ferrara in 1482 to 1484,

the Salt War again, 1540. Well, these are all in Italy. My, my, my, Naples. But look at how many wars were fought over it. So why, Sal, why going basically before 1878, it was pretty much every 50 years it almost looked like, a war was fought over salt but then not anymore. What was it about it then that's so different from the 1900s? It must have been how they collected it. That's a good question because so salt was

used in meat preservation quite a bit. So if you were shipping anything and you needed to feed your sailors, you would salt the meat to prevent it from going bad. Without salt, you couldn't ship. You couldn't go long distance. Everything would be rotten. That's right. So, and it's a necessary, wars were commonly

fought, were fought over salt throughout history because it was a vital commodity for pursuing food, often scarce in certain regions. Yeah. So if you're not near the ocean, you're probably screwed. I don't know, that's a good question. Salt mines were hard to find.

Yeah, I mean- Salt's easy now. I mean, if you look at what you had just pulled up, it's very clear, almost every 50 years since beginning of time or whatever, you've got these wars, and then all of a sudden, 1900 comes around and we don't have any more wars over it. It's funny how-

We've solved something. It's funny too how much salt had gotten demonized in more modern times. It is essential. People don't realize, if you don't have salt, good luck. If you don't have salt, if you're living in the wilderness or whatever, and you don't have access to salt,

you're gonna have to eat rocks. You're gonna have to scrape something off rocks to figure out how to get your sodium, because you're not gonna do well. You need it. I mean, don't you feel, though, I mean, it's interesting when you think about when we first became trainers, how much it was demonized, and now you see products

like Element and all their competitors that are blowing up. There's obviously a massive switch. Very, sometimes, not often, but sometimes, what you see is somebody who goes into the market and completely shakes it up and starts a completely new trend. Electrolyte powders have been around for a long time. But people were so scared of sodium

that nobody was putting a thousand milligrams of sodium. Nobody. Element, I remember, they were sitting in the back over there and I saw electrolyte powder and I thought, I'm not interested. We had this pause right there and explained to the audience, there's a reason why, as trainers, we used to kind of like scoff at electrolyte drinks

because they were basically worthless. There was nothing. There was nothing. It was a sugar drink. Exactly, it was like, the early years of Gatorade is a joke. It was like, and so if you were a trainer, you scoffed at electrolyte drinks until the... Yeah, and it was also demonized, right?

We were told sodium, cholesterol, saturated fat, like they're all bad for you. But I remember sitting back there, I don't remember what happened, I actually read the label and I went, oh my God, it's a thousand, they're actually putting a thousand milligrams per serving, like that's gonna do something, that's legit.

And they're the first ones to do it, they were the first ones to not be afraid to do it. And now you have a lot of copycats that are fine. But Element was, they're the first ones to do it. They were the first ones to not be afraid to do it. And now you have a lot of copycats that are fine. But Element, they were industry leaders when it comes to proper electrolytes. So I have a funny story about it too. So a lot of the guys that are doing construction and doing this remodel I have going at this house,

I would come by and we'd give them beers and whatnot. And I was like, you know, they're asking if we had any kind of like Gatorade or anything like that as opposed because, you know, trying not to drink. I'm like, oh, sure. I got something even better, you know? And so I'm bringing that over and they're thinking it's like, oh, is this like an energy drink or like, so I had no idea like what to expect with it and like it drinks it he's like he thought it was like ocean water like inside that exclusive this whole long like process of explaining why like it's beneficial and like oh but like because it's unexpected like it's unexpected that actually has salt in it over not like

sugar oh dude I love yeah so I don't know about you guys, but I think, so when I'm here, these are refrigerated here, so we drink them all the time, but when I'm home, pouring them over a tall thing of ice, I like them warm, poured over cold ice. Yeah, you said that. Because it's just like, you know what I read why you put the cube in bourbon?

Because it brings down the ratio of water to alcohol. It adds just enough? Yeah, and the slowing of the ice melting into it. So I was watching some video on a professional bourbon taster and stuff like that, and I forgot what the exact percentage of alcohol is, but he would actually add water. He would add water to it to taste it. But we'd naturally do that when you put it in ice and that melting in the ice takes it to the profile.

Anyways, big stretch here, right? From that to over to Element, sorry. But that's, I think that it's better with it slowly. Yeah, because it slowly melts and then it kind of brings down just a little bit of that strong salty if you feel that way. I've tried Neat and it just, oh, it's, I don't know. It's like an immediate headache for me.

Yeah. If I don't have any of that like water element to it, it's not the same. It's not the perfect ratio. Supposedly it needs to have a little bit of that according to this bourbon taster that I was watching. That's, I didn't know that. So I didn't tell you guys real quick,

I, you know, those kids that come in and do, you know, wash our cars or whatever, I had these old energy drinks in my fridge, these old, like they're called like total war I think they're called. Total war? And I'm like, hey you guys want some, you know, and these are young, they're like 20, but hey you guys want one of these? Yeah, it's an energy drink.

Until I come out there like 40 minutes later like, what did you give me bro, my skin is just frozen. Oh god dude. You're washing the car fast aren't you? Doing a good job. Wow, you guys are done quick. Yeah, but he's like, bro, my skin's crawling. What is this?

Oh my man. The pre-workouts these kids make these days are crazy. It was my old one. I have him like as reserve, like emergency. Just breaking in case of emergency. What is this? Tastes like cotton candy. I'll wait 30 minutes, see what happens. That's great.

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Rainbow Mom 3. Should I feel hungry eating at maintenance? Okay if you're really at maintenance and you're eating high protein you won't feel a lot of hunger. You might feel cravings. This is where people have a challenge, is where they confuse cravings with hunger. In one of our coaching calls. I was just gonna talk about what you brought up in our coaching call. Yeah, I thought that, no, I was Kyle.

It was Kyle that said it. Oh, was it Kyle? Yeah, he communicated it very, very well. We were in a coaching call with, we have a group of people going through Maps Transform, and somebody asked a question like this, and he said, okay, here's something you can do. When you feel hungry, do you think you would want

to eat a high protein meal? Like, yes, I'm hungry, I'll eat some chicken and some rice. If the answer's no, then you probably have a craving, and it's not actual hunger. I thought that was really good. I was actually thinking of something that you said that was different, and that, so, when this sometimes happens is when people don't eat whole foods. So let's say you figured out your macros and you've say let's just say for argument sake to make this conversation

easy, 2000 calories is your maintenance and of those 2000 calories you've made up of it of a shake and two bars or you know more processed. That tends to turn off. So like this group that we were talking about, because somebody asked this question, Sal's recommendation to this person was, really make a conscious effort to fill your maintenance calories up with whole foods because this isn't even,

that doesn't mean just healthy food, processed foods. Processed foods like protein shakes, one of the drawbacks of it is, it is not the same as eating four ounces of chicken and some rice and some vegetables. Like even though the macros might equate to the same and when in the pursuit of building muscle

or losing body fat, they're okay. But when it comes to like appetite control and stuff, if you're eating a lot of easy drinking, a lot of calories or easily digestibly highly processed foods that are also designed to keep up your appetite. Sometimes people will notice that and just simply by making sure you discipline yourself to eat the whole foods can also mitigate. Yeah so in other words 30 grams of of protein powder protein are not going to have the same satiety effects as 30 grams of chicken

breasts protein which is the same right so and part of that is the digestive process like chewing on food chewing on the chicken breasts starts the digestive process it also starts the satiety signal whereas I'm drinking it it's in my body before the satiety signal that's right so so you're not all not macro macros all have the same satiety effects. Whole foods have the greatest satiety effects, and other whole foods, the ones that are high protein, have the best satiety effects.

So, if you're eating high protein, at maintenance, whole natural foods, you shouldn't feel much hunger. If you feel a lot of hunger, then you might not be at maintenance. You might need to eat a little bit more. One last piece of advice that I've actually heard Justin give before in this situation, too, is pound a glass of water.

Because sometimes we misinterpret our hunger with us being dehydrated. So simply rehydrating, and sometimes that goes away. So I think all the advice is right. Check all those boxes. And then if you check all the boxes that we just said and you Still feel hungry to Sal's point then you might not be at maintenance your body might your metabolism might be speeding up Maybe you're building muscle and you need more calories next question is from summer L

Wainwright why is a behind-the-neck shoulder press harder than a military? Yeah, so behind the neck shoulder press is harder because it requires more mobility and it actually disengages or doesn't involve as many muscles, right? So a traditional shoulder press actually uses a little bit of upper chest. When you're keeping it behind the neck,

you're not using much upper chest in the press. And you're also, I mean, the mobility component makes it more difficult. There's more scapular retraction, more rotation of the scapula. It's hard to just maintain that position in general. You're going to fatigue faster as a result, so it's much harder. Now that being said, you can get really good at these. I've seen Olympic lifters behind the neck push press, ridiculous weight.

And they got so good at it, they probably could do more than they would with a regular shoulder press. So part of this is also you just don't practice one of them very much. And again, I brought this up early in the episode. You know, there's videos of bodybuilders from the 90s that the behind the neck press was the, that was the preferred shoulder press in the 90s for bodybuilders. These guys were pressing three plates behind the neck. That's because they practiced it all the time. So that's another reason I would say. Yeah, I would recommend, I think this is a great goal. I think a great goal would be, can I catch my behind the neck

press up to my regular seated press and see what happens? I think that's a good goal to have. But expecting it to be anywhere near that when you first start is crazy. I mean, I shared earlier also talking about, I mean, I had to start with the bar. You know? I had to start with the bar, you know? I had to start with the bar and I increased by 10 pounds at a time just slowly until I got to the plate

where I was overplayed. I mean, just mobility drills first even before that. That's why, that's why. So you know what I love, by the way, to that point, this is what made me fall in love with the Z-Press. I think the Z-Press is a great precursor to getting behind the neck press. Absolutely.

You have to be out in order for you to- That's why you get such a crazy pump on that too. Yes. When you have to get good at the Z press, if you get good at the Z press, it translates into practicing get behind the neck presses. So that's a good thing. If you're somebody who wants to get behind the neck and you can't yet, start with mobility drills and Z pressing first.

That's a good place to get you there. Next question is from License to Ileo. When I do a barbell incline press, my shoulders always give out first. How do I correct this? So I'm assuming they mean fatigue first, because if they actually give out, there's a shoulder injury issue.

A world of hurt. But, well, okay, this can happen with shoulder presses, excuse me, with incline presses or bench presses for some people. It's more common with the bench press that it's a technique issue. Incline press technique tends to be better or easier to get into, better technique.

One thing you could do is do an isolation exercise before doing these. I mean, if you want your chest to fatigue first. Yeah, do flies, do like two sets of flies, pretty intense. Then go to the incline press and then you'll feel your chest give out before your shoulders. This screams mechanical issue for me. Connectivity, yeah.

Yeah, I mean if you're doing this correctly, although the shoulders are involved, you should primarily feel it in your chest. The client that feels it in the shoulders tends to have their shoulders rolling forward when they're pressing. So just a lot of emphasis on the retracting and pressing of the shoulders. I wonder if bar position too in terms of their grip a little wider would help on some level just to open the chest to feel that a bit as well. Yeah, you know what else too that isn't talked about a lot, but you'll see this when people don't have a lot of developed muscle yet.

I noticed this as a kid. I also noticed this with female clients, where they feel their delts more in a chest press in their chest because they have underdeveloped pecs. I noticed this as a kid. Like when I would do back exercises, I didn't feel my back, I felt my arms. It's just an objective for the body.

It is, and so whatever's strongest, it's gonna prioritize. Yeah, so if you don't have like much pecs to begin with, and I would see this more with women, where we would do a chest press, and they'd feel their shoulders and triceps. It would always be shoulders, triceps, even with good technique,

until they started developing some connection and strength in the chest and they felt it there. Next question is from, excuse me, next question is from N. Chrysler 4. What are the primary reasons why the hips might rise first in a heavy back squat? Muscle imbalances, cues, mobility? Yeah, well you gotta stay upright.

Chest up, that's the cue. The cue is when you're training a client, this is common by the way for the hips to rise, a lot of people do this. What do they call it, stripper squat where the butt is up for the knee? Yeah, and you just, the cue as a trainer to help that person is chest up chest up What will happen is as they're they drop down in the hole?

They'll they'll slightly fall forward and then the hips will rise and so if you cue that person to keep their chest up It tends to allow them to drive up right, you know, it helps with this really great cue That you learn as a coach is your chest up but just look slightly up too. Keeping your eyes slightly up tends to keep that position as you squat. Keeping the chest up is what we're looking for but sometimes when I would communicate that people be like huh like what do you mean keep my chest up so I'd say okay I want you to look slightly above your head as you're squatting. And when they do that, it would keep them in a...

Because they're looking down primarily. That's why they're traveling forward with their upper body. 50% of the time. Yeah. Okay, 50%, at least half the time, this happened with me with clients was because they were looking down when they were squatting. Do you think a high bar position too

might play a factor with that? I know it forces you forward a bit more if you can bring it down a little more. Oh, I would say the, the low bar will cause them to be more forward like that. So for people who come forward because of the length of their limbs and this is if you have long femurs, you'll come forward more, putting it lower on the back actually helps because you're shortening the lever

on the back. So you're still going to bend forward, but because it's lower on the back, it's not as much pressure on the back. So you're still gonna bend forward, but because it's lower on the back, it's not as much pressure on the back. So it's like a low bar squat. I prefer low bar squatting because this happens to me. Not this with my hips rising, but I can't sit super upright in a squat, I never could. So I keep it low on my back

and it takes away some of that pressure. Look, if you like this show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano, Adam's at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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