Mind Pump: Raw Fitness Truth - 2603: Muscle-Building Showdown!…Barbells vs. Dumbbells vs. Machines & More (Listener Coaching)

Episode Date: May 23, 2025

Mind Pump Fit Tip: Muscle-building showdown…Barbells vs. dumbbells vs. machines. Which ones are best? Worst? (1:41) The Shilajit market is EXPLODING on social media. (31:05) Hungary’s answer to depopulation. (36:37) Mind Pump Recommends: Untold: The Liver King on Netflix. (42:43) Favorite LMNT sparkling flavors. (53:44) #Quah question #1 – Is it possible to specifically target the individual heads of the triceps? I am seeing growth in the lateral heads, but very minimal in the long heads. (57:26) #Quah question #2 – How do you stay motivated in a program when there is an exercise that you hate doing? For example, I despise Turkish Get Ups to the point that I don't even want to do MAPS 15 Minutes. (1:01:40) #Quah question #3 – I've been told collagen is an incomplete protein. Does your body utilize it the same way it would whey or pea protein? Does it count towards your macros the same as a “whole” protein? (1:05:03) #Quah question #4 – How do you train with osteopenia that is the result of overtraining and undereating? (1:07:16) Related Links/Products Mentioned Train the Trainer Webinar Series  Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** 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 May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout ** Mind Pump #2455:  The 5 Gym Machines You Need to Stop Using ASAP Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers Shilajit Extract May Upregulate Genes Responsible for Collagen Synthesis 'Baby machines': eastern Europe's answer to depopulation Watch Untold: The Liver King | Netflix Official Site The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness – Book by Mark Sisson Mind Pump #645: How to Become a YouTube Celebrity with Brandon Carter & Connor Murphy Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** Build Your Triceps with Angles – Mind Pump TV Build Your Biceps with Angles – Mind Pump TV Mind Pump #1547: The Hidden Benefits of Lifting Weights Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Drew Canole (@drewcanole) Instagram Liver King (@liverking) Instagram Connor Murphy (@connormurphyofficial) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we answered questions that listeners wrote in at Mind Pump Media on Instagram. But this was after the intro. today's intro was 56 minutes long. In the intro, we talk about fitness, science, muscle building, fat loss, current events, family life.

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interested go to mapsfitnessproducts.com and then use the code may 50 for that discount here comes a show it's a muscle building showdown barbells versus dumbbells versus machines. Which ones are best, which ones are worst? Let's get into it. We'll start with barbells. Let's race them. We will start with barbells, and I think I'll start with the pros.

Like, what are barbells the best at? And I think, I can say this pretty confidently, you can load them the best, right? You can just add a lot of weight. Just stack all the weights on. Yes, yes, 100%. Well, and considering how important progressive overload is to seeing progress and hypertrophy,

that is a massive pro. So it's not like a kind of pro, because somebody might hear that and be like, okay, cool, no big deal, but that's like a big deal when you think of it like that. So by the way, this discussion is kind of silly because a good strength-finger team. Why, so by the way, this discussion is kind of silly because a good strength for your team. Why limit yourself to just that, right?

Yeah, you use them all, but really. It's not one or the other. But really what we're trying to do here is talk about what each one is best at and what each one is worst at. This way when you put your routine together, there are ways of using barbells that'll maximize their benefit.

There are ways of using dumbbells that'll maximize their benefit. There are ways of using dumbbells that will maximize their benefit. Same thing with machines. And if you do this properly, you can program them in ways to where you get the best out of all of them and you minimize their weaknesses. Typically bilateral movements.

I mean, you can lunges, you can do like long lever type overhead presses with just one arm. I mean it's insanely difficult, but the best uses of it are typically bilateral exercises. And for athletic performance, especially in the earlier days, as you get more specialized in your athletic pursuits, like when you get to college at that level, then this isn't so as important,

but for just general athletic performance, like barbells are the best, man. You get a high school kid to get stronger at a squat, you'll see it. You'll see it on the court, you'll see it on the field. You'll see it on the field. It's your foundational strength.

Yeah, I was just gonna say, so to me, that wasn't written on your pro. I think that is a point in itself, is it's pro is it's the best for building foundational strength. I think that's a, I think you're right as we get into an athlete into maybe their later years of high school or college and definitely into the pros, their warmups, their training becomes far more specialized, becomes far more into injury prevention than it is. But early on, the kid who learns to build strength early or first

has a massive competitive advantage versus his peers. When you coached your football team, Justin, and you guys, you guys did a lot of barbell exercise. I'm assuming. Yeah. What did you notice with these kids? Cause they were all high school, right? Like sophomore, juniors.

Like, what did you see? Just, I mean, you saw so many things. Just their overall, even their coordination, which you don't think, like, because you're not doing complicated, multi-planar movements, per se. But like, just the overall strength they could summon, their power, their snap, their overall confidence. And of course, they built muscle, which you could see everybody gained five to 15

pounds or so. And that amount of muscle just translated so well to the field. I think also with barbells, you have the best exercise. Now, okay, all exercises have value if applied properly and there's always better exercises than others, depending on the situation, but generally speaking, generally the best exercises, the best strength training exercises to ever exist are the barbell ones. Your overhead press, your deadlift, your squat, your front squat, your power clean, all the best general exercises are done with a barbell.

That's to me one of the biggest pros of training with barbells. You get to pick these incredible exercises that are performed best with a barbell. Moves the needle the most. Yeah, that's why we stick with them. Yes. Cons, let's get to the cons of the barbell. I think with a barbell you can get some asymmetry. Or at least it doesn't address asymmetry as well as other methods. So now it'll address gross asymmetries, but you know a two rep difference between right to

left or a little bit of a balance or stability difference between right to left, like you could train a long time with barbells and it just, that asymmetry sticks because your body learns how to compensate because you're both sides are lifting the barbell. It's not independent. Well this is the case, this is the case I would make on why you can't just do barbells. Because at some point, and I've never met a perfectly symmetrical person yet. Never met somebody who doesn't have some sort of asymmetry. And so you will get this and it will develop.

And if you only train bilateral barbell type movements, it's only going to exacerbate that asymmetry over time. And so at some point, even if you use barbells for your foundational strength and your athleticism and to build that initial hypertrophy and strength, you will eventually need to move beyond just that to address the asymmetry. Otherwise, it will manifest into injury, chronic

pain and other things down the road. Or even performance leaks. Sure. You know? Yeah. Next, it's just, it's not obviously, I think this is obvious, but it's not great for isolation work. And isolation work has real value for both hypertrophy, so bodybuilders will utilize isolation work, and also just to work on target muscles where you don't want other muscles doing the work necessarily

so you can address certain things. Obviously a barbell isn't great for isolation. Now there are bilateral, quote unquote, isolation exercises, but they're not, barbells are not, if I'm thinking of an isolation exercise, I'm not picking a barbell to do that kind of work. Correctional work, here's another one where it's not great. Now I will say this, that building strength in general is correctional, but if I'm doing specific correctional exercise with someone, I'm typically not grabbing a barbell.

I'm typically going for dumbbells or machines. Yeah. You'd rather have independent weight and just something that's a little more manageable to kind of work around that. I'm trying to think of a situation where I would ever have used a barbell for correctional work. You would never do that. Usually not.

I can't even think, can you think of a situation? I'm sure there is if I had to really think about it. I know, you were saying that, I'm like, wait a second. Where could you? It's the last thing I would grab. Yeah, it's like where you, I don't is if I had to really think about it. When you were saying that, I'm like, wait a second. It's the last thing I would grab. Yeah, it's like where you. I could shoehorn it. Yeah, I guess if you had no dumbbells

and I had to find a way to kind of balance you out, I think we could be forced to, but I would say it's terrible for that. I mean, it's just correctional work. Typically with correctional work, there is some sort of asymmetry between left to right, which is most common, right? Just imbalances in general. And a barbell, even though you can do things like suitcase carries and some things where

a Turkish get up with a barbell and there's some unique one-arm exercises for the barbell, but very unique, for the most part, you don't do anything with one arm on the barbell. Therefore, if you have a discrepancy from left to right and you need to try and balance that out, it's almost necessary to have. The only thing I could potentially think that might relate, uh, is like addressing sticking points, but that would be for specific lifts and not necessarily a corrective,

uh, postural type. Yeah. I don't know if I would put, I wouldn't categorize it as a corrective postural type. Yeah, I don't know if I would put, I wouldn't categorize it as corrective or asymmetry, right? So I think for corrective work, it's almost irrelevant. It is. It's not existent, right? Now, the best exercises with barbells that I think you can't find great replacements for deadlift,

like, you know, can you do deadlifts with dumbbells? Yeah, can other machines with them, but it's not really the same thing, not even close. And a back squat. Those two exercises are pretty exclusive barbell movements, for sure. Let's get to dumbbells. So dumbbells are also free weights, they're also great.

I think dumbbells are great for symmetry. They really are. Like, you have two independent weights. You know, your asymmetry has become quite glaring and there are ways of really showing yourself asymmetry. Like if I do two dumbbells at the same time, I'll notice. If I do one dumbbell without the other one and count the reps, then I really notice.

So when you're trying to build symmetry in the body, right to left symmetry, like dumbbells are amazing for that. It gives you such a broader base of variety too the way that you can train with them even just like unilaterally or you know having alternating or having one holding in an isometric and yeah there's just like it's pretty crazy what you can do with dumbbells versus a barbell. Well, this is why I would say that the dumbbell is the go-to tool for the bodybuilder. Yeah. You don't do a lot of barbell lifts.

Although I would say I did more than probably the average. Early years, right? Build that mass, usually. Yeah, but you really, I mean, primarily most of my lifts were dumbbell-related related aside from the couple Exclusive things like squatting and deadlifting what you said the rest of time. I'm like if I'm gonna bench press I'm gonna use dumbbells, you know, I'm just for the for the the body sculptor the person that wants to Really focus on symmetry. It is so good for that. And as you get more experience, you can start to kind of

catch that real time. And what I mean by that is like, I could be doing a dumbbell press, right? And I feel my left starting to fatigue and get out, and then I'll stop the exercise right there, right? So with it, and that would be weird with a barbell, you wouldn't feel that. You wouldn't feel that. You wouldn't feel the discrepancy from left to right. The bar would slow down or not move, but you wouldn't know it's because the left isn't giving as much power as the right. And so when, when I was training for bodybuilding, I would be doing an exercise with dumbbells.

And if I noticed one side was starting to fatigue or give out, that's the end of the rep. Whereas if that was a barbell, I would have finished that rep out. And so that again just continues to exacerbate that asymmetry, whereas if you're trying to balance that, that's a great way to kind of balance that, is catching it in real time. That's a huge pro to the dumbbells.

Yeah, you know, what you said Justin too, it's just versatile. Like dumbbells are super versatile. There's so many exercises I could do with dumbbells. So much variety, yeah. So much variety. There's so many exercises I could do with dumbbells. So much variety, yeah. So much variety. It's even versatile for power.

Like if I want to develop power, dumbbells require less skill. It's way less skill involved doing a snatch with a dumbbell than it is with a barbell. So I could, versatility wise, I could take somebody and teach them, it would take far less time for us to get to the power movement with a dumbbell.

Well, yeah, and you can keep it more centrally located to your body so you have way more control over that, which brings the risk factor a lot further down. And again, back to the bodybuilding when it comes to sculpting of a Zeke and targeting smaller muscle groups. You think of the big barbell lifts and that gives you overall general strength in, in, in, in, in the, in the big muscle groups. When you get into sculpting the body, uh, you might be trying to target just the rear delt, you know, or you might just be trying to target.

Yeah. Try doing that with a barbell, uh, target, target a very small muscle. It's not that it's impossible, but it's very difficult, and there's a lot of ways to do that when you have dumbbells, and so for the people that are into sculpting a physique, yes, again, the dumbbells are incredible for this. Dumbbells are the best for stability.

You wanna develop stability in a joint, the ability to support and stay steady. Dumbbell exercises are excellent for that. It's a great way to develop that joint integrity, that stability, where the joint is, it feels secure because you're balancing a weight. Barbells are good for this too, but a dumbbell's even better because you have one arm

or one side of your body doing the work. Well, this is actually why most of my clients, not all, but most of my clients, since we trained middle-aged or older, deconditioned clients that didn't have a lot of strength training, I almost always started on dumbbell movements for that stability. And if you look at the way Map Starter is designed,

Map Starter, and I know you hear us talk about Maps and a Ballock being like our foundational program. It really is, but it's a foundational program for people that have already been introduced to strength training and have some familiarity with some of the barbell movements. That's really it. Otherwise, I will beginner. Yeah.

Total, total beginner is like going into map starter, which is all dumbbell focused for that reason right there, because you take somebody who's never lifted away before and you put them in with these independent dumbbells. That's a quick way to get that stability. And then when they carry, they'll carry that over into the barbell and be able to get more out of the barbell. That's right. Uh, all right. Some cons. I mean, for some lifts, it's just harder to load, like doing lower body exercises, for example,

with dumbbells, like at some point it just gets silly and you need a barbell. Um, you know, there's a lot of lifts like that where loading heavy starts to get a bit silly with dumbbells. They're hard to wield, they're hard to maneuver and the stability component starts to get in the way. Well, and you can hold on to with two hands or both feet significantly more weight. That's right. So not only just the loading aspect, but you can hold on to more weight

when you're utilizing both hands or both feet in a movement. And so at some point, this becomes the limiting factor for the client who only does dumbbell stuff is that, hey, and this is common, you've heard it probably on the podcast, we'll get somebody who's working out from home They've been working out from home for years doing all the movements that we recommend and they just they're they're already holding on to 80-pound dumbbells for deadlifts and it's like how do I get better results? Yeah, get a barbell. Yeah, it's not challenging

Yeah, and a hunt and for the strong person who's been done, you know deadlifting or exercising for a couple years, 160 pounds on the deadlift is not crazy. I mean, Katrina could deadlift, at one point was deadlifting 275. So she would never be able to get even remotely close to that if all she had was dumbbells. That's right. Which is the next point. You really can't effectively do some of the best exercises like squats and deadlifts. Squats and deadlifts, you know, they're good when you get started with dumbbells, but then they suck with dumbbells

as you start to reach a certain level of strength. You really have to modify it. Yeah. And I mean, you could put yourself in the split stance and you could, but now we're really just exaggerating that instability to try and work on that type of training, which is valuable. But it's not the exercise. But it's not loading. It's not that big signal. Right. And you bring up a really good point.

I think that's, I think what you're trying to make, this point, what this conversation, it's not, nobody here is saying it's impossible or saying one is necessary. It's just that some of them have advantages and disadvantages. That's right. Like Justin said, if I only had dumbbells, it doesn't mean I couldn't get a client great results.

No. Like, I would find a way a workaround. We wouldn't be doing a lot of, we wouldn't be doing any barbell backsquats because we don't have a barbell. We would be doing things like Bulgarians put squats and lunges and stuff like that and we can get great results. But you do, you are forced to become more creative where it, you know, loading the barbell for a back squat or deadlift leaves a lot of room to such a big signal for you.

And for a long time, I mean, you could work on getting stronger in those, those big movements for years and years and years, years and years of perfecting those movements and adding weight to the bar without the, the, the weight ever being a, like a factor of, oh, I can't hold it anymore because I've got both hands or both feet. Yeah, yeah. Favorite exercises with dumbbells. I mean, anything for shoulders, anything for arms, I think dumbbells are the best.

You really wanna develop incredible, strong, stable shoulders. Dumbbells are great. You wanna do isolation exercises for the upper body? Dumbbells are absolutely great. And even for chest and back, dumbbells are reallys are great. You wanna do isolation exercise for the upper body. Dumbbells are absolutely great. And even for chest and back, dumbbells are really, really great. But for me, if I had to pick a favorite exercise

with dumbbells, one arm overhead press or two arm overhead press, it's like, man, I could get the range of motion. I love barbell overhead presses, don't get me wrong. It's a close second. But if I had to pick one or the other, it'd be dumbbells, for sure. All right, let's get to machines.

Machines, they're the best for isolation, the best. You cannot isolate a muscle as effectively as you can with a machine because you don't have to balance it. You don't have to worry about going in the wrong direction. It's on a track, it's going in the right direction. All you gotta focus on is feeling the target muscle and moving it in isolation.

You cannot isolate a muscle like you can on a machine. Well, they have all the padding and all the different positional help for rest, where we can now really just focus in on the one action versus trying to stabilize your own body up against gravity. Well, and gravity was the point I was gonna make. The one major con that both the barbell and dumbbell share is that they require to work against gravity.

Where with a cable machine, I can position that anywhere. And so if I wanna target a certain muscle, I don't have to think of like, oh, gravity's gonna be pulling down this way. So how do I position my body? Yeah, so I have to put my body all sideways to pose that. Anchor my legs here. So it's great that you can target a muscle.

You do not have to factor in gravity to target that muscle. And that's a huge con because, or a pro, because you can get into a cable machine. It was also what I liked about cables too, is it's, it's so versatile that you could take a client. I had done this before where it was, I remember having him show you guys the same thing. Jim's so packed. Everything's got a line. You all your workout,

right? I'll train the whole workout on a cable machine. I can get an entire full body workout and never have to change anything but the weight and the, maybe the arm angles, and I can hit every muscle on the body. That's right. They're also good for training while injured. I mean, if you have an injury, typically you can use a machine

before you could do anything else. Cause you get in the machine, you can limit the range of motion. I don't need to balance it. I don't need to stabilize it. It's safe. I'm not going to drop something on myself or range myself. In fact, this was why machines were invented in the first place. The first machines that were really commercially built or used, some of the first ones were

for rehab. So, when it comes to injuries, if I had a client that was injured, oftentimes it was bands and then past that it was machines, which were the best for that. Next, they're not as taxing. I think the reason why bodybuilders, I can say this pretty confidently, one were the best for that. You know, next, they're not as taxing. I think the reason why bodybuilders, I can say this pretty confidently, one of the reasons why bodybuilders love machines so much, and remember these bodybuilders are huge, they're already massive, tons of muscle. I think they love the isolation component and it's also not as taxing.

I mean, when you're 250 pounds and you're just jacked and you're trying to do exercise, like that's a lot of muscle to move It gets exhausting it gets taxing So you want to isolate get the muscle and the machine just does some of that work for you by stabilizing it and then I could Just focus on developing that muscle. I think that's it's got to be one of the reasons why yeah whether they know that or have just subconsciously figure that out I agree with you because You can hit when you because you can,

when you're training as much as a bodybuilder is, you're in the gym seven times a week, sometimes twice seven times a week, right? And so you can, you just cannot do- I imagine doing barbells and deadlifts. You cannot do barbell squats, deadlifts, and overhead presses 14 times in a week. And see any sort of progress in your body.

I mean it would- Especially if you need volume. Yes. 14 times in a week and see any sort of progress in your body. Especially if you need volume. Yes. So the machines and cables and stuff become great ways to add volume to the body and the training without overtaxing the CNS. And I think that's, and whether they know that going into it or they've just figured that out, like, oh, I can do those extra cable exercises and it doesn't totally screw me over for recovery. It is why for sure. Yep.

Now some of the console machines they don't have as much carry over to everyday life. Alright and here's the simple reason why. So getting stronger in general will always make life easier. So I want to say that first because you get those fitness nerds that are like, this is baloney, you get, yeah, okay, yeah, you get stronger, you're probably gonna move better in life. But we're comparing machines to barbells to dumbbells. In life, you're never lifting anything that isn't free.

Everything's a free weight in life. A table, a couch, a box, a jug of water, your kids, nothing's on a track, nothing's a weight stack, it's all free, and so free weights just, it's more like real life, and so you gain 20% more strength with free weights, you'll feel that more in life than you will if you gain 20% of strength with machines.

Well, and there's also this interesting phenomenon that you've talked about before also, where it's like, if get really really strong in a machine exercise or let's say let's use something like the leg press and Then you like let's say you get really strong on the leg press you started off at 200 pounds and now you're pressing 900 pounds on the leg press you may not even see your squat go up out of your barbell back squat But if you get really really good if you go from 200 pounds to 400 pounds on the barbell back

squat, I guarantee your leg press will significantly go up. And so the strength doesn't carry over from the cable machine strength the same way that free weight strength carries over into the cable machine. Yeah, so if you want to feel it in the real world, like free weights will do that. I always remember that too with Smith Machine and some of my clients and we would prefer

it and I would try and explain that, but then we'd have to physically take them over to the bench press and feel the difference. And it's just like having a track and having this minimal amount of variability in that exercise. Like you take all these other variables you don't even foresee on the bench press and now it's like an entirely different experience. It's also, machines also aren't the best

for mobility or stability because you're not requiring much of training in that regard. In fact, I've experienced personally, now again, I'm gonna be clear for the fitness nerds that are going to try and counter this, getting stronger generally improves mobility, okay, just generally does. But again we're comparing and if you have great mobility from strength training with free weights and then you switch purely to machines, you'll lose mobility. I've experienced this. I've experienced going from pure free weight training using the overhead presses as an example.

I've gone from doing only overhead presses with free weights to only using overhead presses with machines. Great delt development, I'm getting hypertrophy. Go back to free weights, I lose, I lost mobility. Now my shoulder starts to hurt when I use a barbell for overhead presses and I gotta go and retrain myself with the barbell. And then as far as stability is concerned

You know again, so just just terrible misinformation that you'll get from these fitness nerds They'll highlight these studies and they'll say look all the stabilizer muscles are just as active That's not the same thing you can act I could put I could put EMS I could put electrodes on Adam's body and activate all those muscles That doesn't mean he can move them and operate them in a particular way. There isn't just activation. Yes, you activate stabilizer muscles

anytime you do a machine, okay, that's true. But it's different than practicing and using and training the central nervous system to use those stabilizers in real ways. There's also the end range of motion. It's the whole full range of motion that doesn't get expressed. So now you're leaving

yourself susceptible if you do grab a weight that's not on a track. And it's just like the minute, like a millimeter difference in your body is just trained to be strong with specificity, where I've trained it and stressed it. And if you even stressed it there, you don't have the strength. Now, since we're talking about cons of the machine, I think that we should add this bit of the conversation in there that I think is a mistake that people make is many times, and I already alluded to it, what did I say our starter program is completely comprised of? It's a bunch of dumbbell, free weight stability, ball type stuff for that.

But there is this misconception for the average consumer who comes in the gym and think, and I understand why. Because you can look at the picture on the side of the machine and in red it tells you what muscles it's working. It's simple, you get in there, you push, you pull, you do the thing. And so I understand the desire to go that path,

but it is not the ideal way to start your strength training routine. Your ideal way to start strength training would be free weights. Just start light and easy. Start with- Oh, your body's a free weight. Body weight exercise is beautiful.

Yeah, and so to start training yourself and get strong with these machines, you are losing out on the extra benefits that you would get for the same amount of time in the gym and effort. If that was just put towards the free weight training first, you'll reap more benefits. You'll have more carryover and strength. You'll see more results. But people tend to gravitate towards the machines because they think, oh, this is for beginners and it's easy because I can just go in there. But in reality, I would never start theitate towards the machines because they think, oh, this is for beginners and it's easy because I can just go in there.

But in reality, I would never start the beginner on the machines. What makes the machine easier is you look at the picture and it tells you what to do. Whereas with the dumbbell, you look at it and it's just a bunch of potential. Right. I don't know all the exercise,

but there's an infinite number. Where do I hold my body? Here's a con with machines that a lot of people don't realize is they're just not individualized for different bodies. They're not. They're designed by like what, have five eight hundred something pound guy. Yeah and there's some variance to up or down but if you're short tall your arms are longer like

like wide even a guy like Adam like Adam you know Adam goes in and I know you have I have to even do this I'm only six foot I'm not this giant guy I'm six foot tall but even when I use machines I have to maneuver you know position my body differently to align my elbow with the pivot point, because if I just go in the machine the way I'm supposed to, it's off, because my body doesn't fit the way the machine was designed. In fact, this is why machines actually can oftentimes have a high injury rate.

It's not because the machine isn't safe, it's because the person's body doesn't match the way the machine was designed. And this typically happens with people who are shorter or taller than the average. Yeah, if you fall into the very average body type, then this doesn't really apply that much to you. But most, I mean, a lot of people don't. That is the average.

So I get that there's a percentage of people that, oh, they're fine, but for the most part, if you're above average or below average when it comes to height or size and weight, like machines are, I've always had to position myself all awkward or different in them. And luckily, I understand. You understand biomechanics.

I understand biomechanics, so I need, I understand and I know how I need to position my body in order to get to most of the machine. Most people don't, most people will sit in there and just go about it, and so to your point, and even if it's not a risk and injury thing, it's just that you're not reaping the most benefits for that. I mean there's so many better things that you could be doing free weight wise and I do- If free weight's, they go to your body. So you move a free weight, it moves according

to your body. When you move in a machine, you're moving according to the machine. So favorite exercises, I like back exercises with machines because the back is such a big, there's so many muscles on the back and there's so many different angles you can get it from and I personally can use a lot of volume for my back. And so machines, if I'm ever gonna be in a gym and be like, ooh, I'm gonna do like a machine only workout,

it's probably for back. I almost never do it, a pure machine workout for anything. I don't know if I have like a favorite exercise. I have a... I mean I have a favorite machine I could talk about. So you talk about this and I think I have a favorite way I like to use machines. I love to use machines as a just going in and touching the weights. I'm not trying to...

It's like I've already trained a couple times that week on free weights. Maybe I'm in a hotel or gym and it's just like, I just want to get in there, get a little bit of a pump move. You know, I'm in a lazy mood. I'm not in a mood to get after it. I don't need to already did earlier that week. It's like, I'm going to go sessions. That's kind of how I love to use, or let's say I overreached. Let's say I'm running a maps anabolic program. I'm on my third foundational day and my second foundational day. I really push things too far. And so maybe I exchange all the exercises that are barbell and stuff, and I go all machines that day

because I overreached on Wednesday or whatever. And so that's how I like to use machines. The other way to use it that I've found is if I want to do a really high volume workout. If I want to do a really high volume workout it's way too taxing to do just barbells and dumbbells. So I'll go in and do just a bunch of machines and I could do a long workout

because I like working out in one of those weirdos without frying myself, without frying my body. All hey I gotta tell you guys I so the Shilajit market is exploding on social media right like nobody heard about it then now everybody's here about it we were always proud because Organifi early was one of the first ones to come on and talk about it and I knew about Shilajit just because I'm a supplement fanatic and I knew about Shilajit just because I'm a supplement fanatic and I knew about its value in Ayurvedic medicine. I knew I had a lot of studies behind it. Every once in a while if I have a little bit of time I like to

look up what's happening in this market. A couple things have been quite apparent which is really interesting. I've done some reading. First off, Shilajit is either naturally occurring or some companies are trying to make it in the lab. That's not shilajit. So don't get lab-made shilajit. There's only one type of shilajit. It's naturally occurring. However, whenever you have anything that's naturally occurring, there's a wide variance of quality and potency. Just why? Like you take, you can take wild raspberries and you'll see a difference in nutrients. It's especially true for shilajit, which has been made over thousands of years by plant matter decomposing, being compressed, comes out through rock. It's this plant kind of tarry material.

So there's two main places, and I wrote it down so I wouldn't forget that Shilajit is... So is this okay so you are saying this now I'm going like how does the consumer know that this is of the highest quality? Is it because where it came from or the dose? Like what is it? Yes well I'll get there. So there are there are the Altai Mountains and the Himalayan Mountains. Those are the two places that Shilajit... That's it? Yes. There's only two places that you'll find it, that they'll actually go and source it from.

The Himalayan Mountains, this is the most potent, the highest in nutrients. It's the dark black resin type of Shilajit. The ones from the Altai Mountains, much weaker, not as nutrient dense. So Himalayan Mountains ones are superior. Now there's a company called PrimaV that has been using Shilajit or has been selling Shilajit to supplement companies or to companies for a long time. That's where Organifi sources it. PrimaV is the best. It's purified. They make sure they have very low heavy metal content, and it's got the highest amount of nutrients. It's standardized. They'll go in and they'll test it to make sure that every dose is the same. How high up do they have to go to extract it?

Thousands of mountains. I mean, thousands of feet, sorry. Kamalaeya, is there? Yeah, 18,000 to 23,000. It's up in the 10,000, 20,000 feet. Is that the only place it grows? In the Himalayan mountains, that's where it is. So you gotta go way up there in order to get it. Black gold up there. Yes, by the way, I didn't know this. So there's a patent on PrimaVe,

or some of the compounds in PrimaVe that shows that it promotes the natural production of hormones in the body. So it has steroidogenic activity. How strange. Yes, I told you guys it helps with testosterone production in people. It also, this is crazy too, it seems to up-regulate, actually the research shows

us, up-regulate the expression of genes that are responsible for synthesizing collagen and other components of muscle cells. So this is probably why when they take it, people notice their skin gets better and all that stuff. Wild. Now, would this be similar to like, let say, if the soil was super condensed with minerals and nutrients and all that, is that where we're getting all the benefits from the mineral content from it?

There's a lot of compounds in Shilajit. Fulvic acid and the other one is there's another acid that's in there that they think. Yeah, fulvic acid I've heard. There's a combination of things in there, but it literally is the Himalayan mountains. It was plants from thousands and thousands of years ago that have been decomposing and being compressed in the mountains that then ooze out of the rock as this black. That's so wild. It's weird to me. That's why we decided to eat it.

Yeah, there was a dude thousands of years ago. It's probably some guy starving, you know, up in the mountain, eating it. Well, I also feel like it's always that supplement that blows up, it's the one that's so rare to find. It reminds me of like, memberous iberes when they was like this. They weren't rare, by the way. Those are rare, by the way. They're rare here.

No, they were rare here, you couldn't find them here, you had to get them from like, South Africa or something. No, it's Brazil. Is it Brazil? Yeah, I don't remember where they were but I remember that was like the big thing was just like only can be found here and there's something about the Scarcity of something that makes it all sudden this popular grade, you know, we have I can't wait we have drew we haven't seen drew in a long time and he comes in the studio next week and since we've since his new products, I just I'm so curious if He's the one who's on this right or he's got somebody

These like quests to go even they're in person cuz he's been I mean He's been on his game for for as long as that company's been around He seems to be like such a trendsetter when it comes to now you obviously knew about I had no idea I never heard about I remember when you remember the first time I heard about it was when Organifi shipped it to us. I'm like, what the hell is this? What's this black gummy? Yeah, I know. I got excited right away when I saw it.

Oh, you guys did it. Yeah. Which was really cool. He's so smart. Dude, speaking of trends and stuff, have you guys seen some of the laws that Hungary has passed to help with the depopulation thing that's going on. So you know there's this big problem in modern societies where they're calling it

a population collapse, right? People are having less kids. And the way that society is organized now, if we don't have more people that are working to support people that aren't working, this could cause a big problem. So a lot of these moderate societies are trying to figure this out, like how do we solve this? So Hungary passed some crazy laws. You wanna hear what the laws are? Oh, is this with like robots or what? No, dude. Oh, okay.

They give women, so if a woman has a child, she gets a 25% reduction in her income tax for life. She has four kids, she pays no income taxes. Whoa, talking about a serious incident. Look at Adam, Adam's like, I'll have to work on it for my other kid. Kachin and I were just talking about this last night because, so I mean, you know the US,

what the US passed to help support this? And I was explaining it to her, she's like, why did he do that? I said, well, he's on the side of the fence of we don't want the US to be caught in the trap of the D population either, because that could be really bad for our economy. So, um, all the fertility stuff that you normally have to pay out of your pocket is he's, he's forcing that to

insurance to cover that. Really? Yeah. Yeah. That like Trump already passed that. So that like in the, in the, all the stuff that Katrina and I had paid for in the previous years, we had to pay out of pocket, where now our insurance covers that. That's just gonna make insurance more expensive. I mean, probably. But it also incentivizes the person

who probably couldn't afford. It'll encourage it. Oh yeah, I mean it's not cheap to do that. That stuff is crazy expensive. I know, I think that the way that they'll encourage this is by doing like tax incentives. I think incentives that will help one of the, you know, if you're a married couple with children, there'll be an incentive for one of them to stay

at home. That's a big deal. A lot of people like we both got to work. If someone's like, wow, I don't need to, I won't have to work and then I'll get this incentive to have a kid, I think that might help. You know, because here's what's happened in Hungary. Marriages have doubled, divorces have halved. Abortions have halved because of some of these laws that they passed over there. So it works. I mean, you talk to people who don't have kids

for a little while, and you ask them, why aren't you having them? And one of the main reasons is it's expensive. It's expensive, I gotta focus on my career. I mean, I joke about that all the time because people ask me about my toys and my expenses and they compare me to you guys. Like are you getting paid more than the other guys?

I said no bro, I ain't got four kids. It's like, so if I had four kids I wouldn't have all them toys. I remind my older kids especially about that, like you know, you can be a Ferrari. Yeah, that's a kid. While they're complaining. Yeah.

I said, I gotta deal with you. I saw somebody break it down one time, you know, what the average cost of kids from zero to 18, what it is, it's millions of dollars. Is it millions? It's over a million, yeah. Maybe look it up, Doug, and see what it is, like, what the-

Doug, don't type in how much does a kid cost? The average expense of raising a kid from 0 to 18 years old I believe it's just over and that's if you don't send it A private. Oh, yeah, that's nothing. Oh, yeah, that's not oh, yeah that Throwing out the window you do stuff like that. You do private school or tutoring or anything. It's like groceries Yeah, and the bare necessities from zero to 18 and I forget what it is. Yeah, $414,000. Oh, okay.

I thought it was a million. I mean, that's a lot. That's a Ferrari. Oh, wow. It is, isn't it? It's still that, you know what I'm saying? And again, to your point, that's not, that's average for the country, that's not Bay Area,

that's not private school. But imagine though, imagine this, right? Imagine if the government's like, here's a deal. If you get married and you decide to have a kid, we'll give you a loan, because this is what Hungary's doing. We'll give you a loan so that she could stay at home. But with each kid, you can get a reduction in income taxes and you get four kids, you pay no income taxes for life.

Could you imagine what the population explosion that that would cause? Yeah, that would definitely go far. The problem with that though, this is gonna be controversial, let me see how I say this so I don't get roasted for this. It incentivizes the worst people having kids and the best people wouldn't care.

So the people that that amount of money is irrelevant to them may not incentivize them to have more kids, but the people that are like, oh, shoot, I can keep every bit of my minimum wage, I'm gonna have fucking four kids. And I've seen that firsthand for myself. I know, but I think if it was like, okay, let me put it, because these are big tax cuts,

it's not a little one. I've seen that movie. Yeah. I think you'd have to have incentives for marriage, because I agree with you, but look, I know people who moved to Puerto Rico so they can pay less taxes. I know people who moved to different states.

And I think wealthy people pay the biggest amount. Well, so it would have to be equally fair to them. It can't be like how we've scaled some of these other tax benefits where it's like, oh, if you only make this, then you get that benefit benefit it would have to go all the way up to the wealthy Yeah, which arguably are more educated and more affluent and probably kids people that you probably might want I think that somebody let's imagine some person making you know Two million dollars a year right and they could pay no income taxes for having four kids. Yeah, that's a trade

That's a great trade for some. No, no. It's all I'm gonna say, but I feel like most of these tax incentives don't work that way. They normally are on a sliding scale, and they, which I understand, right? And that's not me like bitching, it's just that is it really gonna incentivize the part of the population

that would probably be in our most interest level? Well I think they don't care. I honestly think they just need more. Well, no, they just need kids. We need people. Yeah, we need people. And so they're like, whatever, not thinking about it. But I wonder if we were to do something like that.

I thought that we had some stuff in the works like that right now. I know that they're looking at it and trying to figure out how do we encourage this? Yeah. Like how do we help this situation out? Hey, did you guys see, okay so Netflix has a series, I've talked about the series before,

I think it's the best series that Netflix has ever done, which is their version of 30 for 30, 30 for 30 is an ESPN series that they're done so well, even if you're not a sports person, you're such great documentaries. Netflix has a series called Untold Stories that's like that. And they just released The Liver Kings

couple of nights ago. And I had to watch it. I had to watch it. Yeah, I mean, so the audience knows, like he'd been trying to get on our show long before, one, anybody even knew who he was. Then when we looked into him, we were like, nah, we're not supporting or helping that by having him on the show.

So we denied that long time ago. Then all the steroid allegations came out in the fall and then he wanted to come back on the show. He's reached out again to us recently. We've denied it. Although I think now that I've seen the documentary, I do want to have them on the show because I want to ask him some of the hard questions. Because it was him and he told his whole story and was honest about all the stuff he did. And what it was really neat for me, the whole thing, or the takeaway that I got, was we recently admitted that we had hired somebody to really help us with

the algorithm. We've never really invested in that. We invested it last year and said, let's have a professional help steer our content. Up until that point, we've been led by our gut and what we think is going to serve our community the best, not what would go the most viral, not what would make us the most money. It was always like, what would serve our community the best? And that's how we've created content since then. Exactly. And of course, after almost 10 years, we go,

okay, maybe we try it another way and see, and maybe we can find a way to blend what we do with what they do. And we did it, and we got more views. The company did not make any more money. In this, in the series, a little spoiler alert that I share here, it's just a small part of the series, or the show, is he hired a company also

to basically help him. He came, he had this vision of, I want to build this supplement company. He had actually already started the supplement company, so he had it going, he was already living this ancestral life and supposedly, even though everyone's just like, I don't know what to believe about this guy anymore, his kids were like really sick and were like having rashes and they were in the hospital a lot and stuff like that. And that he did, he read Mark Sisson's book and ancestral living

or whatever and started to eat this way. And he noticed it cleared his kid's skin up and they were doing better. And then the greedy money making side of him goes like, okay, I'm getting traction here. I wanna figure this out. So we hired this company that basically helped create his persona. And they would literally like tell him things to do.

Now, when he came and talked to them, he pitched them on this whole thing of like, why is his reason behind it and his family and all this stuff and told them that he was living this lifestyle and was drug free. And so this company was like, we really thought this is a great message, we want to get behind it, we're gonna put all our resources to really helping this guy explode, this could be massive and they did that and he actually really struggled with it early on. Like he said he took some like

hundred cuts to do a 15 second Instagram video, a hundred times practicing and fumbling all over his words and not and what happened he goes any and he goes that this is the the marketing company is speaking now saying like we would throw him all these ideas and he was just like oh that's not me or I don't want to do this and they'd commit and then finally he did one and it popped off and then they said like a light switch went off for him like oh I get the game now and so hit that from moment on, his content was driven by the algorithm and to the extreme.

He became a character. Totally. And why that was such a... It's so funny you said what you said earlier, Adam. You didn't hear us earlier. We went for a walk, you were with Doug, you had brought up this liver king thing, then you took off and Jess and I were talking.

And literally what we said was, cause we fired that person, right, for people to know we fired him because we weren't making an impact and it felt wrong and it wasn't working and we were shoehorning episodes and trying to make it work and it just wasn't right. Eventually we're like done,

we're gonna do it the way we've always been doing it because it's not helping. One of the worst things that could've happened is had we hired this company off and it crushed. And all of a sudden we're making 10 times the business is exploding. Now we're asking the algorithm what to do next. Then we're stuck in this like,

you become this thing, this monster, and you just keep going. That's exactly what, And it's so happy. That was the takeaway I got from watching this whole thing was I was like, wow, what a blessing it was that it didn't work for us That's right, because if it did

Imagine the fights we would have had like imagine if just one of us had the pool of like yeah This doesn't feel right like what are you talking about? We're double our business in the last month. Yeah, we're crushing and so and you could you could justify It's still good information We weren't lying we were putting it was so it was, but it still wasn't coming from like our, from us. That's right. From our gut, from our heart, from the things that have steered this company since day one. And so I thought it was, it's such a good watch for anybody who's in this space and they want to build something and because there's a lot of examples like him, there's a lot of people that have figured out how to hack Virality right how to get famous online and get attention and I'm telling you right now

It's a curse that it is a curse You may think on the outside looking in at these people Because they're flaunting their cars and they're flying private and their lifestyle and you're like man I want that and you think you want that, but what a prison to be in, to have to completely make your life- Change who you are. A certain way.

You live a life. And he talks about, the marketers talk about how insidious it is because you just have, in order to keep it going, you have to keep upping the ante. You got it like- Now you're eating liver raw. Well, definitely.

It's not enough to just bite into the testicle. Now you gotta kill the cow and do it on live, and then you gotta bite it right after you just killed it. Like you gotta just keep upping the level to keep the attention of these people to then monetize those people. And so that was the big thing that I got from it was probably just how tortured this dude is inside

and he's not even who he, it's all a big facade. It's not. It's a curse. This is my number one reason why the worst, I would never let my kids become famous, never. I would stop it if it started to happen because first of all, it would be hard for an adult. You're doing this thing, you're doing this act,

and it gets popular and you're making money, and it's all this affirmation, okay, keep going this direction. It doesn't feel right, but the money feels good, or the attention feels good, and you keep going, and it's just torturous. A child, oh my God, this is why they're so, this is why these childhood actors,

why they, one of the reasons why they get in so much problems is like, as a kid, this is, it starts to, you literally believe this is who I am. Everybody reinforces it around you too. That's that other Netflix show I told you guys about that were the parents, I forgot the name of that one. I shouted it out last time we were talking that you oughta watch because it's crazy to see,

it's crazy to think that there's parents that think the opposite of what you think right now and they're proud of their kid who's like. They just look at the things that the world tells you is so valuable. But my kid's making so much money. It's not everything. No.

It's not everything and I wouldn't trade it for that to happen to my kid. And I mean, you see what, this is a grown ass man that got sucked into this. That's right. And in this trap, like man, a teenage kid, in formative years, and you're trying to piece all this kids, like that's like,

I mean, you see them spiral out after that. I mean, I don't know when the last time, was the last time you guys checked up on, what's his face, Connor Murphy? We had him a long, long time ago. He was weird there for a bit. Yeah, he spiraled a bit there for a minute. I think he's still, I don't know,

I think he has never returned, dude. I think he went off the deep end on that stuff. And he just- It was like the shirt off guy to then he's like this enlightened LSD guy. It just, but you know what? And watching this documentary and hearing the marketers explain this,

there just, a switch went for me too too because then that made so much sense to Me like oh, that's why even that kid went that way because no longer was the pulling the shirt off and kissing girls Didn't work the same everybody's seen it already. It's not cool anymore. It's not new. It's not novel. It's not crazy enough It's like, you know to do something crazy this phenomena that you're talking about By the way, this happens to to people who don't even famous. They, as a child, they grow up people pleasing. This is what gets me attention. This is what gets me love. The way that my dad shows me love is I have to succeed

at doing this thing or my parents want me to be perfect. And you know what happens to a lot of these adults? They grow up, they don't know who they are, and then what happens, these are the people that shock people, where you got the guy who's married, looks like he's got the wife and kids, looks like he's happy. They're like, hey, did you, what happened to John?

No, what happened? He left his wife and he's joined some whatever, and he's like, he quit his job. What, how the hell, because they just go off the deep end because they've been living this quote unquote lie this whole time, not even know who they are. Yeah, I've had this conversation with people where it's like, you know, people talk about fame,

like it's a good thing. I don't think it's ever a good thing. I think it's a side effect. It could be a side effect. Not when it's just related to your work and like to something that you're contributing to the world As a side effect, you know the interesting part about that it's very similar to like leadership Right the best people to lead are the ones that don't want to that's right

The best famous people are the people that didn't want it. No, yeah, if you and And so if politicians are often just so if you want it you better be careful And so if politicians are often just so if you want it you better be careful Yeah, because that's not it's not what you think it is And so to me that's like like if you got it because of for some reason and it was a like you said a byproduct It wasn't like you were seeking it. That's another thing, right? It's like it just happened because people so many it resonated with so many people That's that may not be that bad, right? Because you're in it for the right reasons and it just so happened to happen.

But if you seek it, boy, it'll send you down the wrong path. It's one of the cool things about as imperfect as our humans that the founding fathers of this country are really interesting because they win this war and George Washington got offered kingship. He could've been king. He could've become king. He said no.

Easily. He said no. They wanted him to be king. Yeah, which is pretty cool. Speaking of wanting things, my favorite, okay, the black cherry lime can of LMNT is the best. No way.

I like it the best. No way. You like it the best? 100%. Oh really? So we fight over this. I'm always mad that they're gone. It's you and I that are green.

I, my black cherries are my last ones. Oh please. Really? I got a whole, yes. Give them to me. Bring them here. Yeah, no. What's your favorite? Grapefruit and lime.

I like grapefruit. Grapefruit and lime. And over, warm one over ice. That is the move. But these cans kill it. They're so, I wonder how well they're doing with the cans. Watermelon's my second thing. Yeah, I wonder how well the cans themselves do.

I don't know. I mean, I imagine. Are they selling them in retail stores yet? I've seen them. I've seen them, well, I've seen them in in gyms. Yes, you're like in gyms and stuff like that. I might have seen it I might have seen them in Target now. I'm trying to think if I see them a girl I mean they just blown up element element has been I got an argument with cousin Alex who I loved to death. He's brilliant He's probably gonna be a billionaire at some point He's he sends a text to the group. I'm in this group thread right with my cousins and stuff and he loves to be a billionaire at some point. He sends a text to the group, I'm in this group thread

right with my cousins and stuff, and he loves to be inflammatory. He's like, and I'm like that too. He runs with the family, huh? Oh yeah. He just sends a text and goes, there's no way there isn't sugar in element tea, they're lying.

That's so, it's a sal-text right there. I'm like, it's just straight fucking alarmist over the top. It tastes too good. What was he doing today? We were just walking and he was like, for sure this guy's gonna be this. No, there's no sugar. Just straight fucking alarmist over the top. It tastes too good. What was he doing today? We were just walking and he was just like, for sure this guy's gonna be this. Right, that's what he's like.

Wow. You just gotta go that far after that. I don't remember what I said. But he's like, and so we're going back and forth and I'm like. He's closed. I told him by the way, I'm like, you're gonna make a good commercial. I'm gonna make sure I'm gonna tell people

that you said this. Yeah. And I said, it's the sodium. Sodium is one of the ingredients in palatability. If you want to make something tasty, sugar, salt, and fat, those are the three big ingredients. An element is 1,000 milligrams of sodium with stevia. Stevia is calorie-free sweetener, but because of the sodium, when you drink it,

it's like a soda. It heightens it up. Yeah, tastes like it's damn soda, even though it's calorie-free. Yeah, once, I mean, I never use the packets anymore, now that I have that. Oh, do you? My wife lives off the packets.

I love the cans, I can't help it. Katrina does, Katrina still carries the packets in her purse, because she finds it handy, which she obviously carried that a lot easier than these big cans, but I can't tell you the last time I shook up a powder. Since the cans have come, I have pretty much only had the cans.

So my wife grew up, I don't know, she won't get mad if I show this, she grew up with the worst eating habits. Like her family's had really bad eating habits. And she says, when I was a kid, I never drank water. We just had soda and juice. And so for her whole life, well I shouldn't say her whole life,

when she got into her 20s and she started discovering fitness, it was a struggle to learn how to enjoy water. She used to hate water because she always had to drink something with flavor. So then she switched and she was able to do it with water. Then we start working with Element, okay? Element sends us these packets, so I bring them home. Now my wife won't drink water again without Element.

All her water, Element. She fills up gallon jugs, and that's it. And if we don't have element, I'll come home and she'll have like a migraine. I'm like, what's the matter? She's like, are you drinking water? She's like, no, we ran out of element. I'm like, babe, you need to drink water?

Yeah, it's still good. She likes the flavor so much. It's awesome. Luminose by Intera uses peptide science to dramatically improve the health and youthfulness of your skin. They have the highest amounts of peptides that you can allow in skincare products.

This stuff works. You'll notice after one or two applications, go check them out. Go to enterraskincare.com. That's E-N-T-E-R-A, skincare.com forward slash M-P-M. Use the code MPM, get 10% off your order back to the show first question is from JT 70374 is it possible to specifically target the individual heads of the triceps I am seeing growth in the lateral heads but

very minimal in the long head you know it's interesting target yes isolate no well what's cool about this yes very true is that the triceps is one of the muscles where you can emphasize one head over the other because of the attachments. So the long head is the inner head of the tricep, right? That's the big meaty part on the inner head. The lateral head is on the outside. Putting your arms overhead places the long head

in a stretch position. Over overhead tricep extension, you will target the long head more than you will with exercises like press downs, for example. Understanding this for both the bicep and tricep in regards to what you're alluding to, elbow positioning was one of the biggest hacks in growing my arms. So what, and well, I think the way it's communicated, uh, there's like, there's a huge, there's huge debate. There's either somebody who will tell you do this exercise to isolate this part of the tricep. Well, first of all, it's impossible.

It's impossible to isolate a muscle. It's definitely impossible to isolate a part of a muscle that meaning that your body works, all the muscles work synergistically. And so you can't just take one, one muscle and only activate it. All the other surrounding muscles are always going to be activated to some degree, to some degree. So I, so isolating and a, a muscle or a part of a muscle is absolutely impossible, but that doesn't mean you can't target, especially a muscle that has three heads, right?

That has different attachments. You could definitely do that. And same thing with the chest. You could target other areas. Now what I don't know, and I don't know if, even though our studies are clear enough to make the argument, if it's more because of the head that you're targeting or it's the novelty of the exercise

that gives you the additional hypertrophy? Because that's where it's like, could it be that, oh, it's because you now put it in the stretch position and so it's targeting that head, therefore I got bigger arms for that, or is it I never did that exercise, now I'm doing that exercise and I got gains from that exercise?

They, there are, the studies that they've done on this in the past were, it was hard, it was a lot of speculation, like which head of the tricep got the most activated. The problem with that is activation studies don't necessarily lead to hypertrophy. However, there are hypertrophy studies that have been done with the triceps where one arm is trained one way,

the other arm is trained another way, and you do see more growth in the long head than with an overhead exercise or like a skull crusher except where you bring the barbell behind your head, you know, where you kind of really bring it back. You do see a little bit more hypertrophy in the long head doing it that way. So for someone like this, I would say

your tricep exercises like make the bulk of the movement in overhead dumbbell extension or the rope, you're gonna get more in the long head than you will with the other exercise. When you just wanna get stronger. It's stupid. Yeah, I know Justin hates this. What's up with this?

Fuck. No, bro. I want my triceps to look. I've never even heard somebody ask a question like this. Let's move on. Moving on, Justin. It's because you have big old blobby arms, bro. It's what I'm saying.

Hey, he would too if you actually did some heavy weight. All right, no. There's a, and I'll have the guys, the boys have the link. There's a great, there's a great YouTube video that we did way back in the days. In fact, you get a laugh because how old the video is, but I remember it's one of the first ones we did. It was back in the days when Doug used to swoop in on the three of us talking and we did the, we did, when you're doing your bicep I

forget what was titled but you can look it up maybe the guys can attach it and it's basically talking about doing the bison tries the most important thing you can do is the elbow positioning and so if you just approach every time training your triceps or your biceps with that in mind do an exercise with the elbows here do an exercise the elbows there you're gonna cover all your bases you're gonna get the best arms. What would you do if you worked in a gym and someone approached you and just pushed him?

I would laugh. You wouldn't even train him. Yeah, oh, you go talk to Adam. This is where I defer. Exactly. He trains all the pussies. Yeah, listen, you're an Adam guy. Yeah.

Go hang out. All right, our next question is from Tracy McCormick, 330. How do you stay motivated in a program where there is an exercise that you hate doing? For example, I despise Turkish get-ups to the point that I don't even want to do maps 15 minutes You are picking all the people that Justin waited What are you guys doing to me? You know, I like this question because I do think it's common that we all, we're all guilty of this to some extent of gravitating to the stuff we like to do. Absolutely.

Avoiding the stuff we don't like. The way I have reframed this personally that has worked really well for me is recognizing and actually reminding myself that where the biggest gains come from are the things that- It's the greenest grass. Yes. What I don't like doing. If I suck at it, I don't like doing it, it will give me the best benefits.

It will build me the most muscle. It will get me the strongest. And so if you just reframe that of, so you're, so you could trade those Turkish get ups for the exercise you love to always do and get less gains, or you can do the thing you don't like to do and get more gains. To me, that reframing really helps me go, you know what I'm gonna do that shitty exercise because it's gonna give me more return. Yeah agreed. I mean you know and by the way use the word motivated like discipline is what breeds consistency not

motivation. Motivation breeds inconsistency so if you rely on being motivated you're gonna you're gonna go through bouts of being consistent and then bouts of losing motivation not being consistent. That being motivated, you're gonna go through bouts of being consistent, and then bouts of losing motivation, not being consistent. That being said, if you can't figure this out, and there is one exercise you hate so much, that it makes you not wanna work out, then don't do that exercise. Fine, you win.

If I had a client that came to me, the conversation I would have with them. You gotta check yourself for that. I would have the same conversation we're having right now and I would say to them, this is the best exercises for you, this is how you're gonna, you know, this is where you're gonna see the most results. And if I couldn't convince them,

and they're like, look, I just hate it, Sal, I just despise coming in if we have to do it, I'd be like, okay, we won't do it then. We'll do another exercise, that's totally fine. Because it's better that you do some. I mean, I think that's a good point. You know, the exercise you love doing that you do all the time that's gonna give you

less benefits is still better than not doing anything. So it's like, there is a fine line of, I wouldn't force my clients to do all the things they hate. If the options are, I don't work out, or I skip this exercise, okay, well then. But I would encourage them the way. You just do one set of it. Well, I would still encourage them, right? And that's the or I skip this exercise. Okay, well then, this is the exercise. But I would encourage them the way- You just do one set of it. Well, I would still encourage them, right?

And that's the way I would encourage them. I think most people don't realize that. I don't think most people think of it that way, that that thing I don't like to do is actually gonna give me the most return. If you had it, for example, you have a job, let's say, and within that job, there's lots of different duties. And one of the duties is possibly cleaning the bathroom.

The other one's filing paperwork. And filing paperwork is easy. You love doing it. It takes you, you can mindlessly listen to music. Cleaning the bathroom sucks. But if I told you, you got paid five times the amount for cleaning the bathroom, and it's the same hour of work you gotta do,

are you gonna file cabinets, or are you gonna fucking clean the toilets? Like, I'm cleaning the toilets for five times. For five times, for five times the return, I'm going to go do that. Right. So I think helping your refrain, reframing the way you look at the exercises like that helps motivate you or encourage you to do the things maybe you you wouldn't do. Yep. Brown town. Next question is from Mrs. Virginia Davis. I've been told collagen is an incomplete protein.

Does your body utilize it the same way it would whey or pee protein? Does it count towards your macros the same way as a whole protein? So number one thing you should consider with a protein powder is how easily can I digest this? That's number one, that trumps everything else. With that, if you consume a protein powder that's easy to digest, it means you can take more of it.

And more of it, it cancels out the, maybe the fact that it's a lesser, it's not as anabolic, or it doesn't have as great of, it doesn't contribute as much to protein synthesis, or it's not as bioavailable as the other proteins. Okay, so collagen protein, I'll tell you this right now, of all the protein is the easiest to digest. It's the least likely to have intolerances, it's the least likely to cause gas, digestive issues. It's the easiest to digest for most people.

That being said, if it's between whey protein and collagen and you have zero issues digesting whey, whey is better. Whey is a superior protein. So pick whey if you digest it easily, but if you're like a lot of people, you know, you have a 60 gram shake of whey, you know, you might have gas, you might have some issues. It causes you gastral distress,

so I mean, it's a pretty obvious choice at that point. And collagen has its own benefits as well, you know, that you can. Eat enough protein, though, and you have all the amino acids. I would put one thing in front of digestibility, and that would be credibility, because that's the other mistake that people make

when picking a protein source, is they go get the cheapest one from GNC or CVS, because it's the cheapest one. So I would put, make sure you're buying from a rep reputable brand number one. Number two, can you digest it really well? Then companies have been caught amino acid spiking. Yes. Where it's a real thing. You know when you go test the protein powder for 50 grams per scoop, you're testing for specific amino acids and you're like oh okay this has 50 grams and what companies have done is that they've had less protein,

but added a couple of those amino acids to fool the test. So your 50 gram of protein is actually 20 grams of protein, in which case it's not very good. So, so a hundred percent. Next question is from Jen Garner. How do you train with osteopenia that is the result of overtraining and under eating? So osteopenia is bone loss, bone weakening. This is when you get, this is the road or the step before osteoporosis.

Okay. And you can get osteopenia from stressing your body like crazy and under-eating. In fact, osteopenia is a side effect, can be one of the common side effects of things like anorexia, okay? How do you train? Well, you strength train. You try to get stronger. Coupled with?

Eating more. Yeah, a calorie surplus. I mean, wouldn't you say that this is, because I want to be careful on who's asking this, right? Is like, step one is eat more. Because you training, weight training a bunch in your... You gotta be delicate with it. Yeah, and you're grossly under-eating,

you're not serving yourself anything. So you gotta eat more, and then also weight training. Yes, now weight training, if you wanna get great results for your osteopenia, strength training twice a week, full body, follow MAPS anabolic, nothing else, no other strength training, you can stay active on the other days, I wouldn't do crazy cardio, just walking, lift weights twice a week, and eat in a calorie surplus.

And you will see a reversal in osteopenia that is remarkable. But you have to feed yourself and you have to strength train, but no more than twice a week. And I'm saying this because twice a week can be very effective. You don't want to overdo it. It can be very effective for everybody. It's a great amount of volume for everybody. But for the person who over trains, it's the best amount of volume.

Especially that person. Because most people that I've had that have dealt with this have a really hard time getting their calories up and eating enough. And so you take somebody who struggles with that and then you slap on five days a week of strength training. They're over trained. They're way over trained. And they're probably over trained even if they were eating enough.

They definitely are if they're struggling to hit those calories. Now you start hitting those calories, you do what the two days a week and you build a bunch of muscle and you reverse it, then sure, I add more later on. But the mistake this person makes is thinking that just the strength training is all they need to do, and if you're not getting adequate calories and protein, then you're gonna get minimal benefits from it.

Now, oftentimes the question is, how do I know if I'm moving in the right direction? Obviously you could get bone scans, but here's how you know, you're stronger. If you're getting stronger, your bones are getting stronger. So if you're lifting weights, if you're listening to this and you follow our advice, and you're working out, and you're like, wow, I could do 10 more pounds

on my bench press, I can do 10 more pounds on my squat, you're moving in the right direction. If you're not getting stronger, you're probably not strengthening your bones. So strength is the key, get as strong as you possibly can. That will be the way that you gauge whether or not you're moving in strengthening your bones. So strength is the key. Get as strong as you possibly can. That will be the way that you gauge whether or not you're moving in the right direction. Look, if you like the show, come find us on Instagram.

Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano, Adam is 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,

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