Mind Pump: Raw Fitness Truth - 2558: The 5 Best & Worst People You Will Run Into at the Gym & More (Listener Coaching)

Episode Date: March 21, 2025

Mind Pump Fit Tip: The 5 best & worst people you will run into in the gym. (2:00) For those CEOs that lift, do their companies outperform those who don’t? (17:54) Comparing bicep growth between preacher and incline curls. (23:48) The disturbing rise in youth gambling. (29:49) If Mind Pump were an alcoholic drink, what would it be? (44:02) The ‘Drop’ stack. (45:59) What doesn’t creatine do? (49:26) Make any outfit dresser and sharper. (51:12) Iconic vehicles from our childhood. (53:16) #Quah question #1 – When reverse dieting to boost metabolism for fat loss, can I eat less and skip walking 10,000 steps a day? Why is there so much advice to walk? (58:41) #Quah question #2 – How can I prevent my upper back from taking over everything, and I mean everything, from chest press to overhead press to rear delts? Is it just a matter of focus? (1:00:32) #Quah question #3 – What is the best way to help my deadlift? The most difficult part is lifting off the ground. (1:03:54) #Quah question #4 – What’s the best way to strengthen weak and crackly knees? (1:05:57) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Up to 30% discount for wedding party, complimentary second outfit for groom, and an additional $100 gift card for mentioning Mind Pump during the onboarding process. ** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** Mind Pump #1080: 21 Commandments of Gym Etiquette Mind Pump #1862: How NOT to Be an Idiot in the Gym Deadlift Index (deadlift) | Stock price, performance, AI analysis Distinct muscle growth and strength adaptations after preacher and incline biceps curls Online gambling among youth worries experts, one teen says sports betting was an 'escape' Whatnot: Shop, Sell, Connect Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans Mind Pump # 2550: Cutting Edge Peptides for Fat Loss & Muscle Building with Alex Kikel Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** 3-Way Scap Circles (Scapular Muscle Activation & Mobility Exercises) Mind Pump # 2122: Deadlift Masterclass Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Alex Kikel (@alex_kikel) 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 Schafer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we answered questions that people wrote in. We picked them on Instagram. You can go to at mind pump media Write us a question. We'll pick it and that's what we did today

But that was after the intro today's intro was 55 minutes long in the intro. We talked about studies fitness nutrition Workouts it was a great time Again, if you want to write in a question that we might pick for an episode like this one go to Instagram at mind pump Media this episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their Happy Drops. These are supplemental, they're gummies essentially, that do make you feel happy, backed by studies.

So it's legit. Go check them out. Go to organifi.com, that's O-R-G-A-N-I-F-I dot com forward slash mind pump. Use the code mind pump and get 20% off. This episode is also brought to you by State and Liberty. They make clothing that fits buff men off the rack. If you work out, you've got bigger arms, you're fit, you want to wear a suit, you want to wear a nice shirt, slacks, but you don't want to get it tailored, go to State and Liberty.

By the way, if you go to mpstateandliberty.com, they have a hookup for those of you that are getting married right now. So you can get up to a 30% discount for your entire wedding party, a complimentary second outfit for the groom, and a $100 gift card simply by mentioning Mind Pump during the onboarding process. So if you're about to get married and you're jacked, which I know you are because you watch the show, go to MPStateAndLiberty.com. We also have a sale this month on some workout programs. MAPS Performance and

MAPS Performance Advanced, both 50% off. If you're interested, go to MAPS FitnessProducts.com and then use the code MARCH50 for the discount. Alright, here comes the show. Look, we've run gyms for decades. We're gonna talk about the five best people you will run into in the gym gyms for decades we're gonna talk about the five best people you will run into in the gym. Oh and we're gonna talk about some of the worst people as well. Let's start with the best. I'll give you the first one. The old musclehead. Yeah. Love the old musclehead and every... The old guys are still doing it. Every gym, every gym has this person. By the way every gym has all

these people that we're gonna talk about. Guy who religiously shows up early in the morning, never misses. It's always early in the morning. Only wearing the same outfit. Super chipper. Yeah, totally. And he's like in his 60s usually,

and he's lifting, or she, she's in her 60s, and they're working out, and they are like the, they are like the wise person of the gym, ready to help anybody. The oracle. They know everybody, great attitude. I remember the first time I ran into this person was when I first became a personal trainer

and I was there all day long, because I loved it so much, and this guy would come in, he was in his 70s actually, he would wear this blue tank top, same thing every day, blue tank top, his really nice posture, kind of good looking man, had like full set of white hair. And I kept seeing him every morning.

Like white pompadour, usually. Yeah, dude. And he would come in every morning, and he had this great like, hey, how you doing? And every time, and I'd say, man, how long you been working out, dude? And he's, I don't remember what he said. Probably something like this,

longer than you've been alive. Yeah, he said something like 50 something. He's normally got a line like. Yes, he's got a lot of quick, quick lineers. There's normally a good line with it, you know? He said something like 50 something years, and I thought he was in his 50s so I'm like what? And I looked at him, his birthday, he was 70, I don't remember, 77 years old. But they're just, they're great because they are like the, you know I talk about trainers

being the mayor of the gym, they're like the member version of the mayor of the gym and they're always ready to help people and they're just, they're great. They're my favorite people in the gym by far. I think it took me some years though to appreciate it as much. I think When you're young and full of piss and vinegar and you know, especially when this is your profession You're you're reading all the studies and the latest articles and you know You think you're on the cutting-edge science of everything that you've you know more than This guy and stuff like that and you listen to him talk about old school stuff, and you're like, oh, we know so much more today.

And you get a little bit older, and a little more experienced, a little wiser, and then you realize the wisdom in somebody like that that's been lifting for 30, 40 years inside the gym. And there's something to be said about some of the things that they've figured out over time. And you know, this is also highlights the point that we always try to make on this podcast when we talk about studies. Studies are incredible. We've learned so much from studies and they can point you in the right direction, but they don't tell the full story. That's right.

And there's so much that encompasses health outside of a controlled study that gets factored in. And you know, the old guy or the old chick in the gym that's been doing it for 40 years, probably has figured that out, you know? And so they're great to talk to, especially when you approach it from a humble place and ask questions and learn.

And they're always a good resource. And if you manage or own a gym, like you gotta make friends with this person because they have their finger on the pulse of the gym. And if you know them and you're friends with them, you'll know things about your gym that you wouldn't otherwise know. It's a really good person to become friends with.

They'll let you know when the paper towels are out. Oh yeah, every time. All the details. That's right. Next up, I really like seeing this person in the gym, this kind of person. It's the really overweight person who's got that determination and focus.

And they're there, they're by themselves, they're working out, they're trying hard. And I can't help but feel so just warm inside when I see this person. And I always fight the urge to fist bump them or high five them, because I don't want them to feel like they're being watched, because I know that that can be like an insecurity thing.

But if they do make eye contact with me, I almost always will go up and just give them a fist bump. And I love this because it takes a lot of courage. First of all, it doesn't matter who you are, walking into a gym can be intimidating for the first time, but it's especially intimidating when you're, you're visibly out of shape or visibly you haven't exercised, or at least you feel that way. So you walk in and you get in there and you get through it and they have this look on their face.

It's they're determined and they're exercising and you can tell they're really trying to do a good job. This might, one of my favorite people. They're focused, oh yeah, it's one of my favorite things to see, it's just so inspiring and it kind of brings you back to like why you're even there. And to see somebody that had taken that huge leap for them to make it there and they're working out on their own

and they're really like challenging themselves. Yeah, I get super motivated and pumped up by that. Especially when this person is in the weight room. There is a tendency of this person to hide in the back corner of the treadmill area, right? And understandably, right? And good for them for making the step to even be in there. It's not me shaming that person at all. But the person that's putting themselves out there

like that in the center of the weight room, trying to lift weights and work on form and technique. And we know that that's the best approach for them too, for success. And a lot of people will just default to the, get on the cardio equipment and sweat and burn and sweat and burn and try and do the cardio. that's the best approach for them too, for success. And a lot of people will just default to the, get on the cardio equipment and sweat and burn and sweat and burn and try and lose weight.

But when you see them in there doing the weight room, I get extra excited to talk to that person because I feel like not only are they determined, not only are they putting themselves out there, but they're even going about it the right way. And so to encourage that person or talk to them and get to know them and find a way to help them any way that you possibly can, also an awesome person.

As a gym manager, I always, always, always would high five these people as I walked through the gym. As a manager, I can do that, right? As a member, it's kind of weird. That's why I wait if I get eye contact. But as a manager, when I'm doing my rounds, when I see these hyper-focused people who are new and they're deconditioned and they're just getting started and I just I always always give them a high five and want to encourage them but and I like their

energy in the gym too and it's great for the culture it's always it's so good for the culture of the gym next up now this person I always say something to because well because they're a kid the hyper hyper-focused kid who wants to learn. He's usually carrying a notebook or a pad. A notebook. Yeah, writing down all his weights that he was at last week. He's just kinda watching what you're doing.

He's like waiting for you to be done, to ask you something. Yeah, and they're super polite. This is different than the kid that comes in with his buddies and they're messing around, whatever. They're definitely not on the five best list. But I'm talking about that kid that comes in by himself. This was me.

This is why I have such a, my heart, you know, it goes out to them so much because this was me as a kid. I was a 16 year old, you know, my first time going into big box gyms, I was about 15 or 16 and that was me, man. I was focused. I was going in there and I remember these big powerlifter dudes took me under their wing

because they probably saw the same thing. They saw this kid who's really trying real hard, skinny kid trying to work out and they wanted to give me a hand and it really was just a pivotal moment for me. So whenever I see this kid, I always say something, always say something to this kid. In fact, I did the other day, there's this kid working out. I've seen him now a few times in the gym and he's just getting after it, man. I had him pointing my headphones, he took them off, and like, dude, you're crushing it.

I've been seeing you in here working out, and he loved hearing that or whatever. Really, really cool. That's cool. Next up is the sweet old lady or everyone's grandma. Every gym has this. Yeah. Yeah.

Where I go, so I go to a few gyms, but club sport is more of the country club type gym that I go to sometimes. I've been going there recently, and there's this little Asian woman that goes in. She's an old woman. She wears these sweaters to workout in, so it's like these knitted sweaters.

And she's always smiling. She's got just this big smile, and every time she sees me, she does this head nod at me or whatever. And I'm like, because I don't want to look creepy. I want to give her the biggest hug. She's so cute and so sweet. And you can tell everybody that Jim loves her.

She's the Jim's grandma. Yeah, well we used to call that the Jim's mother. The Jim mother, you know? She's like the mother of, and always the first to check on everybody. Always, the thing that stands out to me was always smiling, always happy. You know what I'm saying?

Always greeting everybody. Just had that, you know, loving heart. I think that's, every Jim greeting everybody. Just had that loving heart. I think that's, every gym has one. Every gym should have one. And you absolutely, if you run the gym or you're around there, should acknowledge that person and take care of that person for sure. Yes.

And then lastly, the skinny girl in the weight room, that's lifting heavy. Yeah. Doing compound lifts. I love. Seater squats, deadlift, overhead press. Love it. Now you see this when there's a lot of guys in the weight room,

and then she just makes her way in there like nothing. And she's tiny. You see this more now than you did before, still not super common, but back in the day, it was so rare that when you saw it, it was like, and it was cool about gym culture, because there's a lot of myths about gym culture, but real gym culture, this girl immediately got

15 older brothers. If there was a, if there anytime there was a girl in the weight room working out and getting after it, every dude in there suddenly became the older brother. All the, I should say all the veterans became the older brothers, were very protective. It's a really cool thing to see. You see this more now, in fact, I was, just a few weeks ago, I was working out and there were these two girls and they were, they were kids, they must have been 16 years old maybe,

they're like my daughter's age, and they were putting up some weight, man, they were deadlifting, they were doing rows, they were resting three minutes in between sets, and they were like, you could tell they were getting after that they were pumping each other up, and I was like, this is so great to see. Oh yeah, I mean, the fact that Muscle Mommy's

one of our biggest selling programs just highlights how much it's changed. You know, this was a rare thing to see back when we were running gyms. And the fact that that's a term and that people that, you know, girls want to get strong now, it's a popular thing. It was not a popular thing before. So love to see it and love to see how much it's grown. Yeah, that's great. All right. Let's talk about some of the worst people. My favorite part. Ultra sweaty guy. Why does every gym have one,

it's one guy who sweats more than you think is possible? Yeah. There's always that guy, and it's so much sweat, it doesn't make sense. It's so much. This only bothers me if he doesn't have good etiquette too. Yes. Oh, yeah.

It's, you know, cause you can't, you've, Sure. If you're this guy, you can't, It you're this guy, you can't control this, right? Everybody has, you know, some people sweat a lot, some people don't sweat at all, I mean, and. This is the dude, you guys know exactly what I'm talking about. It's just the towels all the way around the machine. You know exactly what I'm talking about.

On top of it. There was that guy at Santa Teresa, he did it at Hillsdale too. Probably the same guy. And he would put towels around, he would always wear a blue cut off sweater and would just sweat like three gallons of water. Like a sprinkler.

Yes. Just showing off of him. And he would leave sweat on the floor. Next is the equipment hog. This is such a big pet peeve of mine. So there's two kinds of equipment hogs. One is worse than the other. The worst one is the person that seems to think that they can set up four or five exercises

and reserve them. Like, no, I'm on all that stuff. Oh, I'm still over there. Yeah, don't, no, don't touch that. Even though I'm not going to be over there for five minutes, this is all mine. This exploded in the CrossFit era. Yes.

When CrossFit became a thing, and it became so popular, it bled into commercial gyms, and you didn't even have to be in a box, you know, or at a CrossFit became a thing and it became so popular, it bled into commercial gyms and you didn't even have to be in a box, you know, or at a CrossFit place to be these people started doing their CrossFit routines in a commercial gym. And they'd set up their entire, you know, wad, wad, thank you. And, you know, think that they get to own that for the next 25 minutes. They got all four pieces. I would intentionally, even if I wasn't you know working out that particular movement I would intentionally do it. I'm like oh that's funny because I'm gonna press right here. That's such a Justin thing right there. He would go up and do something about it.

I can't help it. The second kind of equipment hog that is not nearly as annoying but is frustrating for people understand gym etiquette is the person that they're resting in between sets it's a machine so it's frustrating for people who understand gym etiquette, is the person that they're resting in between sets, it's a machine, so it's really easy to move the pin, and then you ask them if you can jump in and they say no. It's like, do you understand how this works? They don't know it. Super annoying. Or they do.

This asshole's evolved too in the last few decades. He's normally sitting on his phone on social media too, is what he's normally doing. He's messing around on social media for 15 minutes before between sets. Finally, I went up to a guy and I asked him once, he said no, and then he was doing it again. And I said, hey, while you're talking with your friend, do you mind if I work out?

So I made it more clear, like you're not doing anything. Let me get on the equipment, hate it. Next up is the weight dropper, which the weight dropper is never the dude that's lifting the most weight. No. It's like, if you're pressing the 120 pound dumbbells and it you know, you kind of put them down and it's a little hard

Yeah, I get it. But this is always a dude using the 20s. He's so audible to like it's it's the same guy that literally will just Just yell out his raps and you're just like Relax, that's excessive. No, and it's a quick way to break the dumbbells. It's the guy who's chest pressing the 120s and then he launches them after he's done. You know what I'm saying?

There's a way to put them down. 100% there's a way to put them down. And if you're not strong enough to put them down quietly, then you shouldn't lift them. That's what we used to say. You ain't that strong, you know what I'm saying? Because you can't lower it down and set it down on the ground gently. Then it's, you know, then maybe it's too much weight for you big guy. So that's, I

always am annoyed by that. Or the person that's intentionally slamming the reps so the deadlift and stuff like that. I get there's, there's, I know it's like the drop a deadlift weight and it's heavy and it can be loud, but then there's, there's the difference between that and the person who's intentionally being loud. That's the look at me guy, which is also super annoying. Yeah, and they're too scared to go to the actual dungeon, which is these type of gyms where you're actually power lifting, Olympic lifting,

and yeah, that's where you do it. But they're actually lifting weights. They're at 24 hour fitness. Yeah, they need a 24 hour fitness. Next up is the perfumer. Oh, I hate this. This is a big pep in my mind because I have such a sensitive nose that.

This will actually ruin my workout. Yeah, me too. Because they'll walk by and they put on so much perfume. It's ridiculous. And it really, it almost, it nauseates me a little bit. Why are you doing that in the gym? It's way too much. Yeah.

It's way, way too much. I feel like it almost goes with your last one, uh, which is the thirsty ones. Well, I mean, we can't skip over the perfumer though, because you gotta add in the noxious body odor. I put the hippie guy in there that does pull ups and he's like, he hasn't showered in like months. There's that guy. Yeah. I don't know. That's a good question. What do I, what's worse for me, like extreme body odor or someone who masks it with a bunch of? I wonder if they are masking it, you know, that's right. You know, the perfumer is typically a girl that looks like yeah Yeah, she's knowing that her hair down. It took her an hour to get her makeup and everything

Down looks good She's going out like I just casually came from work or looks good. Everything is, yeah, she's going out. I just casually came from work or something like that. I didn't have time to, you know. Yeah, right. Which you're right. It does combine with the second one. Yeah, the thirsty.

The thirsty one is like, and I get it. People meet people at the gym. I get it. But if you're going to the gym purposely to be a magnet, like let's look at me type of deal, you can tell who these people are. It's like they're trying to advertise themselves. For me, it's like, I don't like that kind of culture.

Every club I worked at, there was a girl. There was at least one, if not a couple girls like this that were just known. And they would be in the gym for a good two and a half hours. And a good hour and a half. From five to seven. Hour and a half, yeah. Hour and a half of this was.

That was the window. You'd always see the meat market. The good looking dude in the tank top, you know what I'm saying? She was always talking to him, asking and a half. Yeah, hour and a half. That was the window. You'd always see the meat market. Talking to the good-looking dude in the tank top, you know what I'm saying? Like, she was always talking to him, asking for his help. You know what I'm saying? Yeah, don't go to the gym. Alright, I got something for you, Adam, that I just recently read. Okay, let's hear it. That is, like, amazing.

Amazing? Yeah, dude. So, okay Let me ask you a question. I'll open it like this. Okay, let's say you were to compare You were to get all the companies in the S&P 500. Okay. Okay. Okay, and you were to use a metric Okay, let's let me reword it all the companies in the S&P 500 Do you think the CEOs that lift weights regularly would outperform the other CEOs

if we're just looking at that? Ooh, what a cool stat they have this, huh? Like, okay, so what is the performance metric on the, as far as business growth? Business is growing. They're just looking at performance on the S&P, like stock. And then what percentage of the top ones are actually CEOs that work out?

Yeah, like the lift weights. You know what, I would actually say it's probably a really high number. High, high performing CEOs at that level, especially nowadays, especially the era we live in, this would be different 50 years ago, but today recognize how valuable their health and fitness. They know that gives them a 10% edge, and guys like that and girls like that recognize how valuable their health and fitness.

They know that gives them a 10% edge. And guys like that and girls like that that are high performing, which is what I used to train. I trained a lot of people like this. Yeah, little type E. They are looking for the 10% edge. They tend to be more consistent. That's right, they want that extra 10%. So I'm gonna say.

Well, the question isn't what percentage of them. The question is, those that lift, do you think that their companies out form? So somebody actually put this together. They call it the deadlift index. Oh my God. The deadlift index. Deadlifting CEOs or something. Yeah. So it's all the CEOs that lift versus those that don't. And people are like watching it and the companies in the S and P or the

CEOs lift regularly, consistently outperform the CEOs that don't lift. I believe it. Just based off of that. That's all it is. It's all companies in the S&P 500. These people lift, these people don't. We're gonna follow and invest with the people that lift. Drive, energy, motivation.

I mean, when you really unpack it, it's actually almost very obvious and logical because again, to be in the S&P 500, you're already in the 1% category of all companies and businesses. You're the top of the top, you're elite. You know your experience running a company as I do and it's like to get a little bit more out of everything is just, I mean, you're always looking for an edge somewhere to keep the business growing and having success.

And there's tons of studies and research that's been done on a healthy, strong body, how much better you are at everything else that you do. It would make logical sense. It's like, man, I'm trying to get an extra five or 10% out of this company. I don't work out at all. I don't take care of my health.

Imagine if I invest in that, I wonder what that translates into my business. Yeah, it's not a crazy thought, by the way. We know the relationship between being fit and having good mental health. So I can reword it and say, do you think the CEO's better mental health are gonna outperform the other CEOs?

And the answer, of course, is yes. Well, I could extend that to exercise, because exercise so strongly affects mental health. In fact, if exercise, if proper exercise were an antidepressant pill, it would be the most powerful antidepressant pill we've ever seen ever. The most consistent works across the board, and it works better and better the longer you do it, whereas other antidepressants pill we've ever seen ever. The most consistent works across the board,

and it works better and better the longer you do it, whereas other antidepressants tend to kind of work. You're resilient to stress. I think this is- But I think it's cool they made an index. I think that's really cool, and I think that it's also a cool sign of the times, because I think that is a culture shift thing.

Totally. To even do that. Yeah, and you actually dropped a name, Jeff Bezos, and look at him, these guys now, look at him in his early career, look at him today. Yeah, look at the difference. And I think that's an example of, you know, he's obviously been doing business for a very long time and he was very successful a long time ago when he was dweeby looking and didn't lift weights.

He's obviously uber successful now and jacked. And I think that through this last, I don't know, 20 years, because of a lot of good studies that point to mental health and everything that weight training does for you, I think more and more high performing people are aware of that. Did you have any, I had a lot of clients like this. Bill Gates is the, figure that out. Bill Gates, yeah. He's a lizard. Did you have a lot of clients who hired you because it helped them with business? Yes. I did too.

They would comment on that. They'd say I'm better at work, I'm better at sales. I didn't know that was gonna be my niche. This is why I always talk about how I always tell trainers not to love your ideas or have a plan on what your niche is gonna be, but don't marry it because a lot of times you end up, your niche ends up being something you would have never thought it was.

If you would have asked me what I thought or what I wanted when I was 18, it looked nothing like what it did when I was in my, late 20s and early 30s. It's just, I gravitated to that client. I found that the way I communicated fitness, the things I could help people out with, and there was probably a lot there that I was interested in that client. I have a big interest in business and I think that, so there's this synergy there of

I enjoy the sessions and asking and picking their brain. Simultaneously, I have something to give them because I have fitness and nutrition knowledge. And so it became a niche for me that I ended up leaning into and loved. I loved it. They really value it. They really appreciate it. I see it.

I'll never forget, I had a client who hired me to help him get more fit and he came back and he goes, I am way better at running my company and that's why I'm gonna keep working with you. It's not because I'm more fit. I'm like, all right, whatever. Whatever floats your boat, let's keep going. It's really cool.

All right, I got something that it blew my mind when I read it. When I read this study, it blew my mind. And it definitely. Is this something we're wrong about? Yes. We're wrong about it? Yeah, we're wrong about it.

Oh good, this is good for the audience. I love Lou to do this and I'm like, oh great, you're just gonna blast this on. No, no, no, no. We're wrong about it? Yeah, we're wrong about it. Oh good, this is good for the audience. I love this. I love Lou to do this and I'm like, oh great, you're just gonna blast this on. No, no, no, no, we're definitely wrong. We're wrong on this and a study now shows it. So I'm gonna pull it up for you. So this study compared incline curls versus preacher curls. Now the study was, do they affect bicep growth differently? Not which one builds more bicep, but rather, is there truth?

Is there truth to the old, and I swear, old bodybuilders, you know what, I'm gonna stop going against old bodybuilders, because they always get proven right. What do old bodybuilders say about preacher curls? What does it do? Peak. Peak, or no, the bottom part. I remember they were talking about the bottom part of the bicep. Oh, what?

Yeah, yeah. The bottom part, incline curls, trains the upper part of the bicep, right? You're like, no, bicep is two attachments. Two attachments. It all develops or it doesn't. Well, they did a study on this. And in this study, they found that incline curls develop the upper bicep more and preacher girls develop the lower bicep more. How? So you actually, how?

How is it hypertrophying a part of the bicep differently? Good question. Good question. So probably because it produces high tension, So here's what it says, that they can produce high tension at long lengths while also being subject to high passive tension and potentially stretch mediated hypertrophy. In other words, now here's the deal,

other studies show that this maybe doesn't happen, but the fact that there's a study that showed that it happens and the fact that bodybuilders have been saying this forever, now I will say this, I'm looking at the study and looking at the difference, and it's not a huge difference. It's not a huge difference, but there's a difference that you can measure.

Would this add up over 10 years? Maybe. Would it add up over a year? Probably not. So for people listening right now, your best bet is to do them all. Nonetheless. So one study and just bodybuilder anecdote.

That's what you're gonna change your... Well, I just think it's crazy that it showed anything at all. Yeah, no, I'm actually surprised that it would show anything at all too, because it still doesn't make sense to me the logic behind it. Like where, changing the angle

is not going to hypertrophy a part of a muscle differently. That's just- That's what I've always thought, that's what I've learned, that's what I've, now the feel is definitely different when you do both of them. Sure, sure. When I do a preacher curl, I do feel it more down here. You can feel the pull, yeah.

This is why pro bodybuilders, especially in the 70s, said that, that's why they said develop, you know, lengthen your biceps. They were much more in tune with the feel of everything. Everything was about feel. I feel it here, I feel it here, therefore this is what's happening. So it does seem to make a little bit of a difference

based on this study. Is it enough of a difference to focus on? I don't think so. And again, I'm looking at the differences in size and you're looking at 10%, not even 5%. So would that add up? It would take a long time for that to add up to make a difference.

Nonetheless, fascinating. Fascinating. Yeah, you know me, I'm always gonna, the one I'm always gonna challenge whenever we talk about stuff like this is that it still doesn't trump novelty. Of course not. Right, and so that's the,

and that's why I always drill that back home to the kid who's trying to work on their bicep peak or develop a muscle a certain way and they read a study that says, hey, doing this way will develop this part of the muscle more. It's like, well, yes, that's true. And even in this case, let's say that is true. And let's say this guy says, I want to develop my peak, therefore I've been doing the incline curls like crazy, right? Or I want to build the lower parts. So I do preachers like crazy. Okay, great. You've been doing that at all your bicep workouts for the last year. Cool. Do this now that you have never done. And that's going to grow the peak or the end, whatever you want more. And so understanding that, okay, that makes sense. So what that should do is

make sure you don't neglect that because that's an area you want to focus on. The research says that that's one of the best exercises for that, but then you don't want to get so married to it that you neglect all these other movements because then they become superior for that thing you're trying to go after due to the benefits of novelty and that is always better. And I wouldn't change my advice. I still wouldn't go back and change any of my advice. Now there is, there are some plausible explanations for this that would back up the way we've always communicated it. And this individual that posted this talks about this a little bit, does a great job. Menno, you guys know who Menno Henselman is?

Okay, so he's amazing. So and I like what he says here. He says, it is plausible that the preacher curl develops the brachialis a little bit more than the bicep because of the angle. And the brachialis is kind of down here below the bicep. So maybe that's what's causing more of that growth to look like it's coming at the bottom. That to me would make more sense. The way I look at it is this.

Rather than looking at, you know, trying to isolate a part of a muscle, aside from muscles with lots of attachments like the pecs or something like that. This seems a lot more plausible to me, the brachialis. To me, the way I look at it is when you do a movement and you get strong at that movement, although there's carryover to other similar movements, most of the strength is relegated to that movement. So, if I get really strong at a preacher curl, I'll get stronger at a drag curl,

I'll get stronger at a barbell curl, I'll get stronger at hammer curls, but most of the strength goes to the preacher curl, because it's very specific. So for me, it's always about training in these different movements, because it gets me stronger at all of them, and getting stronger at all of them

will probably lead to the most development, the best development. All around the development. Which I've experienced with clients and with myself as well. Yeah, yeah, yeah. I had something I wanted to talk to you guys that's not fitness related, but I think you could throw it

in the category of probably health, definitely mental health and wellbeing, especially for our children, and so that's why the conversation interests me. I'm probably not the best person to communicate it because of my own habits and behaviors around it. But I don't know how aware you guys are of this, but the rise and the climb in gambling in kids

is unbelievable. How are they gambling online? Yeah, it's- I haven't even thought it's, bro, it's, I mean. Cause a fan duel. Draft kings, it's legalized. You know that this thing came out the other day? So are they faking that they're 18? 80% of kids in high school say

they've gambled money on sports. Wow. 80. Wait a minute, how are they doing this? Does she have to be 18? No, I don't know if you, I don't know how. Yeah, they probably just hit a button that says, are you 18? Yeah. Now, are they comparing this? Does it have to be 18? No, I don't know if you, I don't know. They probably just hit a button that says, are you 18? Yeah.

Now are they comparing it to the past to show that it's going up? Oh yeah, it's in every aspect. And nobody's really talking about it. It's all positive. We all love it. If you watch sports today, it's integrated into the conversation now. So it went from being banned

from sports and it was like super taboo. Tricking through your records, like Pete Rose. Yeah, to where now, if you watch ESPN during the day or you watch a game, the betting lines and the odds and the averages are communicated as you're watching it. It has become so wildly- It's a little like line at the bottom of the screen.

Accepted and adopted into, and everybody's got their hands in it making all kinds of money on it, and nobody's really talking about it. And I am very familiar how addictive it can be, how dangerous it can be down that route. And it's not being communicated. And the fact that I saw this, what blew my mind was 80%. That's crazy. Wow.

I wouldn't have never guessed that. Yeah, I wasn't even aware. I would have never guessed that much. So this is an interesting conversation for me because gambling has zero pull on me. There's lots of things that pull me in an addictive place. But gambling has never done anything like that for me. So whenever people talk about gambling, I have to look at the data because I have no personal experience.

And what the data shows is it's very addictive and It tends to contribute to other For lack of a term bad behaviors. So gamble when you get lots of gambling you tend to also get all the impulsive Yes, it has more drug use more alcohol use you get tend to get more sex work You tend to get just like all those have right almost identical... What it does on the brain is almost... So you have experience with this? I do, and I have experience going down that... Going down that...

So it feels like a classic addictive behavior. Classic, classic. Like the same as it sneaks up on you and you don't even realize it. Wow. And, you know, I've openly talked about all kinds of things that I've battled with before. I've also talked to you guys about how, as much older, wiser man today, that I'm always checking and balancing everything.

Everything that I take and I'm aware of, oh, this is becoming a habit, scale back, type of deal. I remember when this happened to me in gambling and I'd always kind of did it a little bit, but never really started to, and all it took was me having a close friend at the time that we worked together and saw each other every day, who was a legit addict,

and I watched how his behaviors easily just kind of bled into me. And it was a day, a very, very specific day and moment when it hit me and I went, oh my God, I have a problem, I've got to fix this. And I was betting on a game that I would never watch and it was a good amount of money. It wasn't crazy, it was a thousand dollars, but thousand dollars at that time in my life

was a good amount of money for sure. And on a game that I wouldn't even watch on like a Tuesday afternoon, you know, and we were running a work errand and we were trying to get it done so I could get to a sports bar so I could check the score to find out if I even won or not. And I realized what the fuck am I doing? Like, I don't even care about this game yet.

I'm putting this much money on it. And it is, it's, you're, you're chasing this high that you, and it just, and just like any classic drug, you get numb to the entry level betting, and once a while, then so you need a little bit more to get the similar feeling. You get up your risk. Yeah, then you get it up again,

and then you up your volume again, and then before you know it, it's like this thing you're doing all the time. I have a family member that he has mortgaged his mom's house, because he had this hidden gambling addiction that none of us knew about. But also again, it contributes to lots of other behaviors when you look at the data.

Again, I don't have any, it has so little pull on me that when I hear people talk about gambling, I'm like, if I base it off me, I'm like, who cares? Make it legal, let's do it everywhere, it's a big deal. But you have to look as culturally, there are certain things that we've always regulated and I think we get comfortable with them after they're regulated for a while

and we think it's not a big deal. But there's a reason why gambling historically has been regulated or why it's been banned in many areas. And it's because it contributes to lots of terrible things. Same thing with sex work, same thing with certain drugs. The libertarian to me was always like, ah, make it available adults for adults. As an older, wiser man, now I know,

probably not a good idea. It's too pretty crazy, a lot of head trauma, and a lot of, they're associating with these impulsive behaviors. And so you'll see a lot of they're associating with these impulsive behaviors. And so you'll see a lot of like football players, a lot of athletes like really, you know, get into gambling, drugs and you know, all, all the things alike, but like, there's a direct

correlation there with, with head issues and head injuries with like falling into coming to these type of impulses. And so that's always been something I've been conscious of. Like I've been trying to keep like a barrier there because I could see myself having those tendencies towards like, Oh wow, you know, like getting that juice and getting that kind of like impulse. Well, and think about the, the young adult mind to young kid. The reason why this came up for me was like, it was just, uh... What they'll do is they'll wire, they have a very plastic brain. What they'll do,

and this is with any type of addictive behavior, it'll start to wire their brain to be more addiction prone. So if you get a kid in an addictive spiral in one direction, it makes them more prone to do this with other things later as an adult. Right. Because the brain is plastic and it starts to form and shape itself around this behavior, this dopamine seeking, you know, which it's more, way

more complex than that, by the way, everybody's like, oh, it's just dopamine. It's way more complex than that, but you, you'll find yourself having, struggling with lots of different types of things later on as an adult if it starts as a kid. Years and years ago, I bought shares in all those companies because I knew that it was coming. But I had no idea at the rate it was climbing.

Then again, in young kids, I would have never guessed a staggering number, like 80, what else do you know that 80% of kids said that they've done? Do you think fantasy football really had a big impact on that? Of course, that has a, that, I would think that'd be like the gateway to kind of introducing them.

Well, I mean, that's kind of like how Draft King, I don't know how familiar you are with Draft Kings and the way those are structured. It's structured like fantasy sports. So for Sal, I'm not sure he knows anything about fantasy sports or not. Is that where you dress up like your favorite athlete? It's not. They do. They wear their jerseys and stuff. It's where you basically have a team and name a sport.

You make a team based off of your player. And you pick them and you draft them and then the points and you win. And so that's- Team is based on points. And that goes back forever. People were doing that a long time before it became organized and popular. And now these companies have found a way to gamble on that.

So now they're, and it's become a, instead of a whole season you play one team, it's a weekly thing. And you can play every sport and you can do all kinds of different players. there's isn't it interesting though Isn't it interesting that these behaviors? tend to accompany or spur on or trigger other

Addictive type behaviors like gambling tends to go with alcohol tends to drugs tends to get involved You tend to see sex work or you know that kind of stuff and that's it isn't that funny well with these types of behaviors it's choose any of these behaviors it's all it's all the same from a dopamine yeah and so that's that's the bio that's the that's the chemical physiological explanation right and subconsciously what is the brain is seeking that right and it's it's learning it's tapped in it's like, oh, that feels good, do that again. And then it's like, oh, this thing also does that too. Oh, do that again, that feels good.

And then Vegas figured out how to put it all together in one place. Yeah, no, so it's really interesting to see. I mean, and you're seeing things you've told me, I've told you guys about that, what's not app that's popular right now too, where I told you I've watched my buddies get back into the card game and that and they found a way to create that like card trading and card buying to incorporate gambling into that

also to make it more addictive and that's how a lot more half of what's made this app explode and I mean your kids, I guarantee all your guys' kids know what What's Not app is. It's a very popular app with the young kids. And so, you know, and you as a parent, and I think that's why I wanted to talk about this because it seems pretty innocent, you know? Like I don't know, like until I really sat down and thought about this, like how dangerous this could be

or what does this look like 10 years out? Would I be a parent that would be like, tell my son, oh no, you can't do that. You know, it's interesting. Yeah. Well, just because like, it's just related. It's because my son, my oldest is so into stocks, you know, and he's like very much wants to be a day trader kind of a stock person. I'm like, and it's, again, it's very closely associated with gambling and it's, but, and

he's trying to always justify, he's reading all of the information on every company, he's trying to get ahead of the news and really trying to do his due diligence in terms of his strategy and these kinds of things. And I'm like, this is great, this is kind of like an education, self-education he's going through with us. But at the same time, I do have these conversations with him a lot just to make sure he's going through with us, but at the same time, you know, I do have these conversations with him a lot, just to make sure he's not just like, you know, making really rash decisions and really impulsive things

to like, no, I gotta sell right now, and I gotta do this, and you know, and I'm like, this is very close, you know, to gambling, and so, you know, we gotta really kinda stay ahead of this. Yeah, the chemical explanation, right, the physiological explanation is that whole dopamine reward system, how it down regulates, you need more novelty, more gambling. So gambling addiction probably looks like as it starts small and it gets bigger and

bigger and the risks get bigger and bigger, which would follow the classic behaviors with any addiction. The spiritual explanation would be it's sin and the more you fall into sin, the more it becomes your master and you just keep doing it more and more. What's interesting though is we can reason ourself out of it. We could create a moral argument and say, well, what's the big deal? It's your money. It's voluntary. What's the problem?

But there's a part of us that knows this is an issue. He knows where it leads, where it gets bad. That's right. And again, look at the data. Look at the places where gambling is legal. Look at the lifestyles and other behaviors that happen there and what you end up seeing is not better. Yeah but here's what they'll say though. Society remember BIF from the back in the future. That's right. Do you guys do this as dads? I mean, I find myself, this is a new habit of mine as a dad

that I obviously didn't really think about before, where it's like, I feel lucky that I have only a five-year-old and I know what I know now about technology because of everything that I've read and what we've learned. And so I'm ready for that as dad. But then there's the other part of me that's like, okay, well that the just last generation's big thing to look out for. And a lot of parents are suffering the consequences of not being ahead

of that. So I'm going, well, what's that going to be for me? And so that's where something like this pops up and I'm like, oh, okay, this could be one of those things where I like doing it. I love sports. And if I saw my son going, I could easily be like, oh, yeah, no harm No foul big dudes fantasy for dad does it. I've done draft Kings. Let's do it, you know, and then going like oh shit What did I just open the can of worms for and so I'm trying to always think like that of what is the next thing? That and in society is all saying it's great. You can't get away from it. You can't watch sports What's out there to hook them? Yeah Yeah, and what are we all just just, oh yeah, no big deal. You know what the argument always is?

And this is where, you know, you get a society that worships money, it's always like, but it makes so much money. It brings in so much revenue. Well, and that's- That's when they're getting fed, yeah. Well, that's why I mean- That's always the argument, right?

Let's legalize gambling, because it raises so much money, you know? Well, and in the- Which isn't always the case. The toothpaste is out of the tube in this one too. It's like, it is. It's making so much money for so many people now. Even when, and that's why I like talking about this

because there's already plenty of research to support what you said about, you know, it just, it is the gateway to all these other addictive things. And we know a lot of that There's plenty of research around gambling and how dangerous all the things about it and yet It's still getting pushed heavily So even as we start to see this young generation potentially fall for this trap and you see a lot of kids spiraling out of control It's gonna get silenced because there's gonna be so much money trying to push it forward

So it's one of those things that could go on for a generation. Before we see it. Before we finally, it's forced in front of us. Oh no, we gotta regulate this. Yeah, oh now we see this, all this stuff now 20 years later, you know? So it just jumped out at me and I was like,

oh man, that's crazy. I want the guys to know how prevalent that is in high school. I have a experiment for you, Sal. Next time you go on date night with Jessica in the new downtown in Los Gatos, order a UJB. What's that? It's a drink. Now, this is kind of a funny story because my sister-in-law lives in Los Gatos and like, they, their kids, they call me uncle Justin Barry and I don't

know they just that's that just the name that stuck and and so for some reason I don't know like if if Taylor her husband was down there and he was at this bar and they were kind of like he wanted to get a one of those like high noon's and then you put like a float of vodka on it and I just did that for him like at his house one time or whatever and so this became a drink and now like everybody's ordering it. Uncle Justin Berry? Uncle Justin Berry, yeah. Where?

Apparently it's like down I don't know if it's the Purple Onion or there's a few other like bars down. No way dude. I just thought it was so funny because it was just like it's taking off like it's like they'll get the high noon with the float Of vodka. I'll totally brag to me. I know So is that what it calls for just a high noon and then you float what's in a high noon? It's just like a seltzer, you know, the high noon is an actual seltzer drink. So you see that?

Yeah, you have you seen them. I don't know what's in it. I'm sure no no, I'm but it's a yeah, but it's a Drink that you can just buy it's not a fancy Good total hack you know cuz it's terrible Vodka basically spikes it up and makes it spikes it up. Yeah, so if we were all alcoholic drinks, what would we be? So you're not even that though. I just made that for him once I was like it's the lamest drink to be known for you've seen that sound Yeah, yeah But apparently like she had to call Courtney to tell her that because it's like she heard all these people ordering it

It's like a thing now down there. It's so funny and you get no royalty nothing So speaking of dopamine and all that so this is now day Seven of no caffeine. Oh, how's that going? I'm getting through it now. I think I'm getting through it. I mean, we have so many great supplements and things that we have for you to dip into to try and help mitigate that.

Or is there anything you're finding that is helping or you're using a lot? Like what are the most common things that you- Well, I was using, I use Organifize Red Juice a lot for the Rodeola helps with energy. Okay I figured you'd do that. And then the Happy Drops. The Happy Drops. You know that caffeine, I knew this,

caffeine is a natural antidepressant, okay? When you go off caffeine, you go below baseline in all the things that caffeine provides. So you go below baseline in energy, you go below baseline in motivation, you go below baseline in motivation, you go below baseline in athletic performance, and you go below baseline in happiness. So I'm literally in the gym. You're covering.

Dude, I'm working out, I'm doing my thing. I'm not really working out hard now because I have a cold, but I'm still in there kind of going through the motions or whatever. And I'm just angry. You know what I mean? I'm just looking at people and just like, oh, I don't like anybody. That'd make me angry. And I'm like, why am I in such a bad mood all the time? And that's like day five of being in a terrible mood when I'm never in a bad mood in the gym.

I was like, oh, it's fricking caffeine, dude. So yeah, happy drops, they help. They help bring that back up a little bit. Actually, they work. They do work. You always feed me those. I'm angry over here. We should talk to Drew, actually,

about a cool stack like that to encourage people to come off of caffeine. Wean off caffeine. Where they use red juice and the combination of Happy Drops. That's probably a good little Maybe a little Shilajit in there. Little formula to help you mitigate the- The drop stack?

Yeah. The drop stack. The gummy stack? No, seriously, why not? I mean, that's actually not a bad idea. I mean, when we've talked about it, I almost always get DMs of people asking me about that process for us of coming out.

They know like, Adam, I haven't not had caffeine for five years and I listen to you guys talk. It sucks. It's a shitty withdrawal. It really does suck ass. You know what's funny, you say that, it's just like, it highlights how different everybody's bodies are.

Like everybody is, like certain things really, really are tough for me to let go of, other things are not so tough. Did you go cold turkey on caffeine? Yeah. You don't get migraines? No, like I literally, when I just got sick, I was sick with the flu for- Well, you were sick though.

I don't take caffeine when I'm sick either, like super sick. Yeah, well then, I mean, five days go by, I don't have it, and the first day back, it's not like, oh, I need this. No, I know that, but let me ask you, have you ever gone cold turkey not sick? Yeah. Like, how long do you do it for? I mean, I can go for a week, no problem.

And it's okay? Yeah. You don't notice anything? I mean, I can notice a dip in energy, because I had that, I don't have that thing going. So I don't get like, when I go on vacations and things like that, like I tend to take my natural breaks off a week, take my natural breaks off a caffeine and, and I could be very regular about both of those. And then all of a sudden, nah, and then it doesn't,

that's not one that's hard for you. No, I just, for me, it was just the lack of, uh, like energy and sharpness. Like I just, it just, and me it was just the lack of like energy and sharpness, like I just, and I work out in the morning, that's what it is, is I work out in the morning and working out without caffeine first thing in the morning sucks. It's brutal. Yeah, see I don't do that, I can only imagine that. Yeah, but I don't get migraines, I know Justin,

you said you get migraines, right? Yeah. When you come off cold turkey? Yeah, I'll get migraines if I do it too quickly and abrupt like that, so I have to work my way down Oh, that sucks. All right speaking of supplements a study came out on creatine and glycogen You know here you want to hear this is cool a cool one. So creatine creatine does everything I think I think it does everything So starting to look like that. Yeah, so creatine ingest ingestion

augments dietary carbohydrate mediated muscle glycogen supercompensation. In other words. In other words, it forces more carbohydrates to the muscles? Cratein increases or improves glycogen resynthesis or recovery or getting that glycogen back in your muscles. Which probably goes to amino acids as well. It probably applies to, if it's driving more glycogen, I would assume it's gonna do the same thing

with amino acids. It just does so many things. Just another benefit. And then we had Alex on the show, and he talked about taking higher doses. Have you guys experimented with higher doses yet? Yeah, not really. I've been trying to do that a bit.

I'm doing like 15 grams a day right now. Do you feel like you notice a difference? No, nothing. Yeah. I'm gonna keep going grams a day right now. Do you feel like you notice a difference? No, nothing. Yeah. I'm gonna keep going and see what happens. Fight that limit, dude. What if it's not there? Yeah, huh?

There's no limit. I'm at 5,000 milligrams a day. 5,000 grams a day. 40 gummies. You'd be snacking all day just like that. But yeah, so improves, there are studies that also suggest that it improves insulin sensitivity. So

Creighton man, it's just it's just again. It's one of those supplements By the way, if you have issues digestive issues with glut with creighton Try this try taking it in small doses throughout the day that seems to solve it for most people Another great reason for gummies right there Yeah Because instead of trying to do a powder thing and doing like a little bit a little bit A little bit. It's just like you know, you know, you're gonna get a gummy. Yeah couple That's a really cool way to do it if you want to try and spread it out. That's right

So Adam you and I both have this same Coat we both got from state and Liberty that the pico. Yeah, it's the most commented on article of clothing that I have I I get people, always, random people, always come up to me and ask me where I got it. Yeah, well especially because they make everything to fit so amazing. Do you have one too? No, I don't have a Peacoat, but I have their blazers and I have their shirts, especially their t-shirts.

It's like a glove. Yes. It's crazy. It's my quick way. Like, Katrina wants to go out to a a nice dinner and so that and it's like I could be ready in two minutes. I throw on my my meta pants First right because those look I can kind of dress a white t-shirt and that pico and you're done and then like it Makes the outfit look dressy. I'm going to any fancy restaurant looking like that and I'm sharp and everything and I'm comfortable look sharp I've tried other P-coats. Always get comfortable after.

Because I like the style of P-coat, the way it's long or whatever. My arms never fit. And then because- It's a very East Coast kind of look, I would say. It is, it is. It's cool though. My arms never fit in P-coats, okay?

Because they're made, if they fit my body, they're not gonna fit my arms, right? Because I work out. A lot of guys who work out have this problem. This one, it fits. This one fits more. Well, I mean, that's what makes State and Liberty so awesome, was the whole mission statement was

to go after fit people that want to wear nice clothes. Because that's always been the most difficult thing. I mean, I'm sure you guys all went through this too, especially when we were younger and working out and get a button-up t-shirt or something like that. And it was like a big parachute, like a mushroom. You know what I'm saying? It's like, if you got it to fit your neck and your arms and get a button up t-shirt or something like that. And it was like a big parachute, like a mushroom. You know what I'm saying?

It's like, if you got it to fit your neck and your arms and your shoulders, then the bottom of it was all wide. Then you had to go take that shirt and spend another 30 bucks to get it tailored just so it fits right. It's like, who's doing that? You get the one that fits your waist,

but then your neck is no way you're gonna button that up. Yeah, where they make them, I mean, there's not a lot of, I can't think of another company that I can buy a dress shirt or nice clothes, Peacoat, where I off the rack can wear. Looks tailored. Yeah, looks tailored and fitted to me. But it's just how all their cuts are, so. It's good stuff.

I love them, man. Hey, I saw a meme today I wanna bring up with you guys. Iconic vehicles from our childhood. Oh yeah. Can you guys name some vehicles that are just iconic from when we were kids? Ghostbusters. Come on, bro.

Excellent. Ferrari F40. Well, okay, yes, but I mean iconic from, you know what that qualifies. The Testa Rosa though, right? Yeah, Testa Rosa. I'm talking about stuff on media, like popular media. I mean, F40 would be up there though, right?

What was in F40, was it in any movies? It was on everybody's posters, that's for sure. Every dude had a F40. The 18 van. 18 van, 100%. Yeah. 100%. The Wiener Mobile. Huh?

The Oscar Mayer Wiener Mobile? No. The Batmobile. Batmobile, that's when you were a kid. Yeah. They had other versions. Not the Adam West version. No, Adam West.

The purple one. Yeah. That one was lame, dude. What about that? What about that? I was teasing Doug earlier about this. I was talking to him about this. Yeah.

And I kept, I always teased Doug. I'm like, oh, you're old or whatever. I was like, Doug got the chariot. Yeah. I remember chariots. What about the mystery machine, dude? Yeah, mystery machine. For sure.

Come on. How about Knight Rider? Yeah. Oh, yeah. Definitely. Air Wolf. Air Wolf. Air Wolf was a good one, dude. I mean, you see, yeah, that helicopter from Magnum PI. Yes, yeah. Oh, yeah Airwolf air wolf air wolf was a good one. Do I mean you see yeah that helicopter from Magnum P.i

Isn't that funny? I'll see these things. I'll just bring me back right away instantly Dukes of Hazard You know it has you know in Hawaii. I've I flew in that that exact one really. Yeah. Yes, they had them They were they and the whole Thing was outfitted with Magnum P.i memorabilia and everything like that and you flip cool. I can't tell you how have you guys ever been one of those helicopters? No, I've always Courtney always talk me out of it because she got sick or like I never I'm not afraid of heights. I would do it I didn't realize how scared shitless I was like you get air sick. Well, no, I didn't get air sick

But I leave the doors open. Yeah, there's no, there's no doors on it. I mean, and you're, so you're sitting back there and you know, my left foot is hanging out. Yeah. Hang it out. My, my whole seatbelt. Hey, yeah. A little fucking lap belt. That's it. Yeah, bro. It ain't like a full on, you're in a lap belt. Like you are in a Vietnam. Yeah, like you're Nah, you gotta like your... So, you know, I'm like, I mean, I like strap that sucker down and then you gotta like a... I didn't let go of that handle for an hour. Whole ride. Whole ride. Just white knuckle in it? Just hold on to it the whole time. You know, there's no... I just could not get... But I think that's one of those things that sounds more fun than it is. You know what I mean? Like,

hey, do a helicopter ride around Hawaii. Yeah, like skydiving. I wasn't into that. You know what sounds fun but sucks? You ever guys ever have a boat pull you and you're in the parachute? What's that called? Parasail.

Parasail. Yeah, it's so boring. You're just up in the air, just slow, and you're just looking down. No, I'm higher. Yeah, wow. No, I'm a little higher. Let me back down now.

Yeah, you know, going over Hawaii was cool. It was beautiful. So it's a cool way to see Hawaii. But I think there was a time where I'm like, okay, I'm good. Yeah, I've seen enough. I did it. It was fun.

It wasn't like the whole thing was like full. I was surprised at how I didn't think I would be scared. I like, I wasn't like hesitant and all that. I'm like, yeah, yeah, let's do it. And then I realized like, oh shit, this is a little unnerving. Well, I heard on that one side of the coast in Kauai, this helicopter company got their whole start

because of the stunt helicopter for a movie that went underneath this cave, on this beach, famously flew underneath it. And then I think there was some bet or something if he if he did it again and then he did it again and then won some contract Wow to get this like fleet of helicopters they told us that on we took those like boats they're almost like inflatable boats and they take you along the coast there and and kind of Polly was that the polycosm the politics and man, it's so much fun, but it's like after,

on the way back after you just, like it slams you around and it's like fun, but then it's not so fun on the way back. Well, when you read up on all the reviews on all those helicopter rides too, cause there's a ton of competitive companies on the islands. It's like they all crash.

It's not like, oh yeah. What do you mean they all crash? Like every company that does it has one go down. It's like not that, it It's not like, oh yeah. What do you mean they all crash? Like every company that does it has one go down. It's like not that, it's not. And people die? Like no, a lot of times they don't die. A lot of times they're able to let it come,

settle it down and they're okay, but it happens more often than you would think. I thought it was like, I thought it was like a super rare thing, you know? They're like, oh, they never crashed. It's like, oh no, it's like they all crashed. You know what's the worst thought about that? You're on a helicopter or a plane and it's going down and you know, they're like, oh, they never crash. It's like, oh no, it's like they all crash. You know what's the worst thought about that? You're on a helicopter or a plane and it's going down

and you know it's going down. That's gotta be the worst, however long that is. It's like you can jump out and parachute. We're going down and you're like, we're gonna crash. I know I'm gonna crash. It's gonna take four minutes. It's gonna take four minutes, so four minutes of terror until we figure out if we make it or not, you know?

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calories, that would be the reverse diet essentially. Yeah, I guess you could technically, but I think reverse diet essentially. Yeah I guess you could technically but I think reverse dieting is more effective when you do it with by eating more. Now why is there so much advice for walking because it's so closely connected to just overall health and because it's easy. And it's also it's also a hack for us to help clients who are reverse diet and to not put on excess weight. We're not advising them to do a bunch of high intensity cardio and things, but creating those extra steps and

movements throughout the day is enough normally to mitigate that extra 100 to 300 calorie boost nutritionally that we do. So it's like you get the client to start to increase and boost calories. You get them moving a little bit more and that extra movement is normally enough to mitigate any of the calorie surplus and so it allows them to keep creeping the numbers up without putting body fat on. So it's a great strategy for that also and of course the points that Sal made and so could it

be done without it? Yeah, it's possible. Should it? I don't think it's a good strategy. And that's the reason why we recommend it that way. Yeah. Now, if you were doing like 30,000 steps for like, you're doing crazy amounts of walking, you know, then we're going to then yeah. And the goal is to speed up metabolism, build muscle. Then I would reduce the amount of activity, just like if you're doing tons and tons of cardio, but 10,000 steps a day is not bad. It's a good amount of activity, but it's not bad. I don't think you should cut that in an attempt to reverse. Next question is from Kathy Steinhelm.

How can I prevent my upper back from taking over everything? And I mean everything from chest press to overhead press to real rear delts. Is it just a matter of focus? Yeah. So they're probably feeling tightness in their traps is what the people are probably referring to. Whenever you're trying to get a tight muscle to relax, you want to look at other contributing muscles that help us stabilizing that area.

Typically tight traps means weakness in the rhomboids, mid trapezius, typically means you don't get good scapular retraction and depression. So with clients that would suffer from this, uh, I would have them do downward shrugs with a lap bar, uh, that's where you're holding onto a lap bar strap above your head, you're, you're shrugging down. I would have them, uh, do cable rows, scapular circles. I would have them do cable rows, scapular circles. You have to work on the root issue,

otherwise your upper back, your traps is gonna be stabilizing everything for you. And that's why you feel it in everything. You feel it in everything because all your upper body exercises require. It's your default. That's right, they require shoulder stabilization and right now you're lacking in some areas

so the rest of you is taking over. If you made a conscious effort to doing scapula circles before every workout priming that first, I bet you'd see a huge improvement in this. Probably. Just from doing that. And normally that helps you peer into, oh, this is what's going on and then you try to practice that stuff even more often.

It's just like anything else, like just train yourself to brace properly or like, you know, just being able to stabilize a position so that way it opens you up into better posture and form. And this is one of those things. It's just going to help your overall, especially if it's so dominant and it's like taking over exercise where this is like really all you feel to set yourself up in the beginning of every workout where you're you're getting that shoulder to retract and depress first and making sure that's the go to, we're just continuously prioritizing that you're going to be fine. Yeah.

Another exercise you could do, this might be a little more advanced, is I would have people do an overhead hold with the dumbbell, but while holding the dumbbell overhead, depress the shoulder. So they call it packing the shoulder. Yes, packing the shoulder. So what you'll do is you could put your hand on your trap. Oh, it's tight right there.

Pull down until it relaxes while holding a dumbbell up in the air. And maybe you can't do this with a dumbbell, so just do it with your hand. This will teach you to activate the muscles that need to be activated for better stability. Yeah, and you know, getting deep tissue massage too might help to unlock some of that movement

if it's difficult for you. Right before you work out. Yeah. That's a great exercise to do right after you do those scapular circles, because you first get the ability to, like the scapular circles and using the wall for feedback is a great way to like figure out and learn how to articulate the scapula circles and using the wall for feedback is a great way

to like figure out and learn how to articulate the scapula. And then you kind of go like, okay, I get it now. I know how to do this. And then you go do an exercise like Sal was talking about where you're like, okay, that's I need to get that shoulder rolled back and down and then holding it like he's saying. And then you go, then you go perform something that requires you to just focus on that while you walk. That's a great way to progress you into the workout where you then do these exercises where before you felt like your upper back was dominating the movement.

Thanks. Question is from License to Ileo. What is the best way to help my deadlift? The most difficult part is lifting off the ground. Okay. So a couple of things. One is the ground. Okay, so a couple things. One is a set up. So you wanna, when you get to the bar

and you're holding onto it, squeeze the bar, straighten your arms out, activate your lats, and imagine pushing your feet through the floor rather than pulling the bar up. That usually helps. The second thing you do, you can do is what's called a deficit deadlift. Deficit deadlift is a great, great, great way to get better. That's where you just start deadlifting with the bar lower. So if you deadlift

with 45s you could use 35s or you could stand on a block or stand on a plate. Challenges that bottom position even more. That's right. And that's it. That's it. Easy way to do it. And then to your point, like my personal experience when it comes to deadlifting and squatting, there's such technical lifts that just getting, perfecting the movement. There's so much room to always keep improving and improving and improving the technique. And I always feel like the way I communicate this to people

and most people that have been deadlifting long enough experience this where it's just like, you ever, you know, deadlift 30 times in a row and there was one or two in there that were like, oh my God, the weight felt like 50%. It always gives you that like indication of like, wow, there's room to perfect my technique because there was one in there or two in there I did, that all of a sudden the bar felt like it was 50% of the weight was on there. And that's always highlights to me like, oh man, I still got room to get better at this technique.

That would be my steer is really honing on that technique. And so that's really highlights to me like, oh man, I still got room to get better at this technique. That would be, that would be my steer is really honing on that technique. And so that's really to create a ritual that you figured out to Sal's earlier point too, as well as gripping the bar, activating the lats, figuring all those little nuances out and in vertical bar path, driving your feet into the ground. But you're not, you're not even leaving until everything is completely set up. You know, you're looking out and you're ready to go. But you don't lift unless you complete this entire sequence

over and over and over again. Next question is from Garnierine Hope Fitness. What's the best way to strengthen weak and crackly knees? In a nutshell, strengthen the muscles that surround them. The quadriceps, the hamstrings, work on your ankle mobility. Slow and steady strengthening will help with this feeling of weak, crackly knees. Slow and steady, meaning your technique needs to be controlled. You need to work within your limits and then slowly challenge those limits by adding resistance and

adding ranges of motion. But I trained a lot of people in advanced age. This was a very common thing that they would experience. And we would start with something as easy as standing up and sitting down on a bench and I'd have them sit down with a real controlled tempo and then they'd stand up and then they'd them sit down with a real controlled tempo and then they'd stand up and then they'd slowly sit down.

And I mean, like clockwork, every single person, every single person noticed an improvement in this. This is actually a very easy fix for the most part. It just involves proper strength. It's just really gradual progression, yeah. Yeah, I wanted to bring this, because we heard this so many times as trainers, and I always remind the client that it would say this to me, is like, you don't have weak knees.

That's a joint. We're not building the knees or fixing your knee. It's the muscles around it, and it's your ability to move properly through full range of motion that we need to get good at and figure out what to do. And so strengthening all those muscles through great exercises like squatting and lunging and stepping up is the path to having strong knees. It's like, it's not that, it's the muscles and joints and ligaments that support the knees

that are gonna strengthen through all these great exercises. And so you don't have weak knees. We may have a weak support system around the knees, therefore you feel like you have bad knees because they're cracking and popping and they hurt or ache or whatever like that. But absolutely this can be helped and fixed by strengthening and supporting that system all around it. 100%. So squat, lunge, all within your range of motion you can work within. Step ups. Hip thrusts, step ups. Even leg extensions and leg curls can help with this,

although the compound lifts are going to do a much better job. Look, if you like the show, come find us on Instagram. You can find Justin at Mind Pump. Justin, me at Mind Pump. DeStefano and Adam at Mind Pump. Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body

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