Mind Pump: Raw Fitness Truth - 268: Coming Off Keto, Building Chest, Past Training Mistakes & MORE

Episode Date: April 6, 2016

Quahpocalypse Now! It is Q&A time once again! In this episode Sal, Adam & Justin answer Pump Head questions about their past training mistakes & regrets and where they would be now if they had started with MAPS, how to build a chest minimizing shoulder activation because of overpowering delts, how to come off a ketogenic diet without gaining fat and if they would rather be punched by Mike Tyson or kicked by Bruce Lee. Please subscribe, rate and review this show! Free T-Shirts every week for the best iTunes reviews! Learn more about Mind Pump at www.mindpumpmedia.com

I want to put Doug on a heavy cyclosteroid. That'd be awesome. Doug on steroids we dope. Or he'd be fucking. He's the actual best candidate for. He should. You know what's funny, Doug? You use them up.

All these years you thought you had like bad, like jeans for building muscle. You might just have some of the best jeans in the room. He unlocked it. You unlocked it. It's possible. Everything. It's possible.

I don't want to mess with my testosterone levels. My naturally excellent testosterone levels. When was the last time you actually had that test any test? I haven't. I need to. You're over the age of 50. How often, be honest with me now. Look at me in the face.

No one. I'm not convocating with it. I'm gonna talk about masturbation. I know the question is coming. It's how we're off it. How often do you jerk off? Doing that hypnosis. I tell you truth.

Yeah, these questions, I tend to be a little shy about that. I come from a different generation. I'm just kidding, but they don't tell, they keep the group roots. I might across the line. No, I might across the line. Honestly, my generation, at least in the group of people I knew, never talked about that stuff.

We can't even talk about that. And your generation, which is about 15 years behind mine. It seemed to be a topic of frequent conversation. Actually, it's funny. You say that because it is our generation. I remember in high school, it was before our generation, literally like the five, 10 years before us, it was very taboo. You do not, you would talk about the next thing.

You make fun of people. When we were in high school, it became the butt of everybody's joke. It was, yeah. Oh, yeah, I just jerked off. Hey, where's, where's, how? Where's he at? Oh, he's probably jerking off. He's probably jerking off.

I've already been twice before I came to class today. That was like the go-to joke forever. It was, because it was totally in style back in the day. Well, no, it was, I know it was probably true. What's he doing? He's jerking in. No, what, what I, I agree with that. This is so true. There was this, this, this, the pendulum had swung.

It had come from, you don't talk about these things that because it was wrong. I mean, I remember I told you guys what my mom did. My mom really freaked me out. Like, man, I'm not supposed to be jerking off. I thought everybody was doing that. I mean, everybody in school talks about it. Like, I really, but her generation.

I can't touch your hand. I literally thought that was like, literally thought I had an issue. Like I had this masturbation issue. Well, I mean, come on, let's be clear. You do have an issue. Yeah. Successive.

You got him. All right, sorry, Doug. I didn't mean to hijack your hand. Yeah, this wasn't the reviews. So talk about reviews. That's a great way to open this up. Great, great segue. I have some great news.

Oh, tell us. 21 five star reviews in the past week. Wow. Schneikies. Yeah. That's amazing. My pump. Best week ever. I thank you to everybody who left us a review. Absolutely. And Julie. Mom. My sister. I want to thank you. Barbara. Thanks to all of Adam's family. He's your Adam's family. But for that, I want to reward those people with six shirts going in. Oh, six of them? Six.

I just want to remind you, these shirts don't grow on trees. They do not. They actually cost money, yes. Okay, so. And we have a budget for this. Okay, we do like to reward our listeners for this. That's right. Did you just buy a new boat, by the way?

Yeah, this comes at a duck seller. What's going on here? It's going to a duck seller. Yes, I love that. Yeah, all that shirt money. Tell us who the winners are. Yeah, we got bumping ugly for abs. What?

They win just for that. They, yeah, bumping ugly for abs. Disgusted by Rob. Oh. Heston swallow. Ooh. Heston swallow. Ooh. First. Heston swallow.

I don't ask, just leave a good review and I won't ask. Hey, you know. Ex-Diesel with a Z, strawberry Ratch. He's have to be made up. They are made up. No, I mean. Hold on a second. I swear to God, I'm not even making this up. If you had to read those names randomly, it's be a man. They are made of. No, I mean. Hold on a second. I swear to God, I'm not even making this up.

If you had to read those names randomly, it feels like a portal. If we read a restaurant, you're like, hey, Sal, what do you think of the following names? They'd be like, those are pump heads. For sure. I was in my first 100%. For sure, fans of ours.

And we have one more, Skeelius. Skeelius. Not normally a listener, just became one. Just a game, I'm just a Skeelius. Skeelius, you guys all get a free shirt. Yeah, all six of you free shirts. So please send your name and your size and your iTunes name to iTunes at minepumpmedia.com.

We have a new email address. Also your address so we can send it off to you. What would you say the email was? iTunes at minepumpmedia.com. Oh, it really is. That's his email. iTunes at mindpumpmedia.com. That's not an option.

Bow to the skill yes. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. I don't know who much, but I love you. Stop, stop. And that may be, this is, oh, I need to know.

God, damn, that's beautiful. I know, that's beautiful. That's really, that took a lot out of me. And then this fucking asshole is crunching Food right in the mic as your chicharinos. Yeah. Oh, isn't this the guy that said oh Bro, so Hey, you'll eat anything when you're hungry bro. I'm hungry right now. Guess what I guess what I do I do keto at eat chichar Roti

Good ideas so I'm only doing your dirty thing. I'm only doing that because you guys are pissed. I mean, so check this out. It was at your impression of my voice right there. No, is that the best you can do? I can do your voice again. I have to smoke 15 packs of cigarettes.

I can try. Everybody. Are you trying to make fun of me, man? No, I'm here to go. So I'm gonna, I can't do it. I'm gonna tell a story about. So I'm gonna tell a story about something, So I'm gonna I'm gonna tell a story. I'm not staring right. Let me tell you guys a story about something But let me start with a story about myself

So I could I so check this out. There's only none of us make rules for each other We're very open. There's a very open relationship. We get to do it everyone But there was one rule there was one rule that Adam said when we first got this recording studio. There's only fucking one And he said nobody can fucking warm up broccoli or fish in the microwave He said that on the podcast and I just warmed up a fat sandwich. I know I broke both rules and a bowl of broccoli and Brussels sprouts Dick bro, you were a lot of do anything but that I'm a it's I mean, you know, I suppose he's thinking your press your press and the, you know, smells like stinky feet in here. It smells like fucking stinky feet in here now.

Your feet smell healthy, really? You're feeding some like salmon and Brussels sprouts? No, no, no, I didn't see my, it smells like stinky feet in here. Oh, like someone else's stinky feet. Yeah, something else I think stinky. It is, you know what's funny? I want to know what the science is behind this

because it smells gross for everybody except for the person. Like I'm eating it. I was just gonna ask you that if you do that. I'll find you what. The science behind that. Why is that? Why do we like our own farts? I feel like you just went to like another

part of the question, a different one. The part of the question. No, it's the same, if you have stinky feet or you have I don't like smelling my own farts. I'm just kidding. You do. I do. I do. Everybody does. You do. You judge a lot. Everybody does.

Everybody does that. Anybody who's listening right now is lying if they did that. They might as well have a hot box in their own car. I did this. Hey, actually, you know what? You know what I'm saying? This is kind of funny point, though.

Don't you find it funny, though, that even if somebody else farts and they get caught, they act just as repulsed, too, but deep down inside, they're not. Why, they're like, oh, why is that? Holy shit, it's a double lie. Did you fart, no I didn't. And then, oh, that smells bad. You lied twice, motherfucker. You are the one that farted and you don't think

it smells bad. That's horrible person. It smells delicious. Own it. I will say this guys, if you do stand around me and smell my fart, you will get a decent dose of branching amino acids. Oh, it's sour.

Is that what I was tasting? Now you sound like one of those sublimit commercials. Take a little bit of science because there probably is some protein in the end. And you can talk about muscle gains. Let me tell you a secret. You can sell you a muscle gains. Let me break it down for you. Smells as far as the boy-fine gram gains.

Let me break it down. If you got protein in your fart, you didn't fart you might have gone too far Something else came something else just happened What? No, it can't be already. It's here It's a mother fucking claw Every time that's my tagline, bitch. I created it. Just what's your tagline? I don't know. I just I was gonna And then now it's replaced with this fucking Right Collective boat we gotta do something about this. We're gonna bring in an awesome spree.

Yeah! You know what I'm saying? Like, what happened to my contribution? Can you do a song for us? Just to phrase it a little bit. Seriously though. Do a song for the... It's like that guy they were still getting up.

I don't know who... D-shh! I love you. Oh, that's a beautiful way to bring us into the Q&A. I don't know who this is. I love you. Oh, that's a beautiful way to bring us into the Q&A. Oh, that'll be my new thing from now on, right? No, I want you to do that. It's quad time.

Help us, Doug. Doug, there's two things I want you to do right now. Yes. One of them involves reading the questions that we're gonna answer. Okay. And two, is I want you to find the person who sets our thermostat at fucking pot lava.

And I want you to act that, bro. I want you to ask rape them because use your chimp strength. It should not be lava temperature. Thank God we're out of this place. This is fucking, I'm turning into magma. Bro, look at Oily, he looks. Bro, look at Oily's cell.

Look at me right now. I look like I bathed in olive oil. Yeah, we don't need a sauna with this guy. Shady, you aren't, you aren you are what you eat here's a thing Did you turn the lights down at least fuck? I'm sorry, you know, you know Here's a thing Thermostat is locked in another room it controls every unit here Yeah, and the duck system in this place is damaged. So some rooms are hot some rooms are cold our have our

Some like I think I think it's a crocush- I think we pissed off the people that are live here. That's the other part of the equation. Yeah, we pissed, it was the fuck, oh, fuck, it's the bearded lady. Yeah, I just want to tell our listeners that if you've been listening since day one and you heard, so I'll talk to that shit.

Last year about the bearded lady that is next door to us, I'm pretty sure she heard us through the walls, pretty sure her and the land lady are in cahoots and they crank our, to turn our AC off and turn our heater up when it's hot and shit. It's a fucking lava. Yeah, hot lava. It's abnormally hot in here.

All right, bring us the first question before I fucking dehydrate and die. Enough complaining. All right, Chase Smith is asking if you regret the training you've done in the past knowing what you know now, and then the second part of the question is, what would your maxes be now if you had started training with maps?

That's a clever question. Well, I'll tell you what, do I regret some of the training I did? Fuck yeah. If I could learn everything I learned from it and never have to have done it, oh my God, I regret it because- Well, it's just like anything in life, right?

Well, dude, I used to work out from the very beginning, bro. I would do the stupidest crazy, I bought, so have done it. Oh my God, I regret it because- Well, it's just like anything in life, right? Well, dude, I used to work out, from the very beginning, bro, I would do the stupidest crazy, I bought, so check this out, when I first started working out, consistently with a weight set, I was like 13, almost 14 years old, I started a young age.

I bought Arnold Schwarzenegger's encyclopedia to bodybuilding, the original one. Do you guys remember that one? Well, a big old one. Huge, right? Great book. Great book. Huge, right? Great book. Dude, it's like a thousand pages.

And it probably has a thousand exercise. Like every exercise you could think about is in there for every body part. And so I would get this, this is what I would do. I would go outside in the backyard, and I'd say, okay, I'm gonna work out my chest today. And I'd start from the first exercise, and I go all the way to the end.

So I do like 80 sets for each body part when I was 13 years old. Not only do I do that. I was out there for like two and a half hours. It's like an idiot. And I wish I could, oh my arms hurt. I wish I could take that back

because I mean, I guarantee it would have made better gains if I trained. Well, I think you made a good point about it. Could I take that all back, but still have learned the lessons? Right, to the lessons are important. Because I mean, that's something that's hard to say, right? And I know are because I mean, that's something that, that's hard to say, right? And I know how stubborn I am, you know, and I'm sure I've been told times before, oh,

you shouldn't do this or you should do that. And there was the stubbornness, how to me that, you know, I was going to apply this myself and first figured out. So I don't know, I, I definitely think I wish there was a podcasting back then. You know, there was no such thing as podcasting, you know, 15 years ago. You should just get on everyone's nerve. Yeah. I wish there was a group of throttles of podcasts that I could have listened to and had a bunch of Q&As and asked a bunch of random questions every week from guys that I knew that had gone through all this that were, you know, pretty smart. And hear them talk about some of the stuff that I was probably about to go try and do, you know, or what is some, I was currently in the middle of doing,

or what are some stupid things you guys did? I mean, back in the day, you know, when you were training as a kid. I would, the, well, you guys were older than I was when you started, right? The first, yeah, I was, yeah, you were like, I was a kid, I was 13. Yeah, no, I didn't get,

I didn't get into weightlifting until I was about 17. Okay, we're still young, yeah, still a baby. Well, it was definitely like intensity based, lifting tall is about 17. Okay, we're still young, yeah, still a baby. Well, it was definitely like intensity based, anything stupid that I did. I would try and think my brain only thought of the most crazy like hardcore thing I could possibly do to my mouth. Knowing that makes perfect sense.

You know, like that was the mindset, like it was the hero workout. Like I had to do the hero work at every time I felt like a total was if I did some, you know, light workout that was like rational and reasonable. You know, I had to be the hero work at every time I felt like a total wuss if I did some, you know, light workout that was like rational and reasonable. You know, I had to be like over the top. So if it was bench, it was like, it's hard as I could possibly do bench ever. Dude, I went one of the first times I worked out at a major, because I worked at the YMCA first.

Then I went to like a major jam, which was 25th of the time. It was the Hillsdale one before they had moved it. And I went there with my cousin, my dad drops us off. So I'd probably, I'm probably 15 maybe, drops us off and we go in there and we do, and I was like, dude, and I kind of missed this. I don't know about you guys,

but I kind of missed that feeling I got when I worked out in the early days because when I go into gym, it was like, I still get excited every time I go into new gym. But back then it was like, God, it was like Disneyland. Oh my God, look how big I'm gonna get with all these machines and equipment. And we went in there and we did everything.

Like we did it all, dude. We went from here, like from A, went what we did everything, then we finished our workout and then we bought a meno force. Do you guys remember that? Drink, the ready to drink. So I remember when was American bodybuilding came in that purple bottle.

And tasted like shit and it gave you diarrhea. And we had that, we would drink that. You're like, that's how you know it's working. Dude, so I slept over his house that night. We hung out, right? It was like a weekend or whatever. Woke up the next day and we did nothing because we were so fucking so serious.

It's like, oh I ride. Dude, we couldn't move. I've done that before. Well, I would say that at every point in, you know, our lives are our training career, there was different big mistakes that you made that you learned from. And I think we all started out the gates, you know,

similar with that, you know, intensity-driven mentality of just, you know, working out was how hard can I sweat or break myself off and then you'd be super sore. But I would have to say the biggest mistake that I made and then I if I could go back and change things was the supplement thing. I was the kid who tried I tried everything. I tried every every supplement on the song and that whatever the newest strongest thing was I would go down to my local supplement place and I thought the kid that was you know at time he he was, you know, older than me, but he was, he's a kid now.

He's probably in his mid 20s telling me at 17, 20 years old, uh, what I should be buying and, you know, how it's going to build all this muscle. And it's so awesome. And I literally tried every every brand. I mean, yeah, every and just, and just doing creating test one. This like, I mean, you name it. I tried it. And, you know, and why that was that stands out this. Like, I mean, you name it, I tried it. And, you know, and why that was,

that stands out to the most to me was, I was a poor kid. I didn't have a lot of, I didn't have money. And I worked really hard for the little bit of money that I had while I was going through school and stuff. So I would spend all of it on that stuff, you know. I had all the creatines and all the cell texts and the protein powders and bars. And like, I had all the creatines and all the cell texts and the protein powders and bars and like I was taking

all this stuff because I really believe that that won't combine with lifting these weights was just going to well, dude, imagine if you spent all that, instead of spending that money on supplements, if you just like spent it on like learning how to train properly right, right? Yeah, and eat properly. Which is frustrating for me too, because athletics, I you know,, was the main purpose I worked out was to improve my athletics.

And what I was doing was not improving my athletics in my athleticism, right? I had no idea how to train my body to perform better as a whole and then also on the specific level from what specific sport I was in. You know, I had no idea. I was at the whim of like all these coaches that at one point, maybe they were a player, I would hope.

Some of them weren't, you know what I mean? They just like are part of the community and are like, I'm gonna put in some time and help these kids out and get a crash course and weightlifting in like a weekend or something. But that's really like what I was exposed to. And so, you know, for me, I definitely, I made gains and I got bigger and whatnot.

But like I just, I can't even imagine like, had you applied the side of the track? I had applied like what's involved with even just starting out with red and then transitioning to green and then, you know, this new maps black program, like, Holy shit. Like what I could have achieved. Oh my god. You know, had more size and function out. Oh, I wouldn't have, what I could have achieved. Oh my god. You know, had more size and function now.

Oh, I wouldn't have, I wouldn't have had shoulder surgery. I'll continue that much right now. Right. I messed up my shoulder, my left one, and my right one is not good because of the way I trained when I was younger. I didn't understand mobility. I didn't understand, you know, proper technique. Or how about this?

How about learning how to squat and deadlift regularly? I mean, well, bench press because that's what everybody did. Well, imagine incorporating that early. I mean, that shit didn't come into my training program until way later. That was, you know, that's why I met by, there was phases of like stupidity that were a part of my whole process. And some of it included when I actually had an education and an experience in it. There was a lot of learning curves that we went through and I'm glad Justin just said that one of the, I actually had forgotten all about that, but God, I was a basketball player in high school and I had already started weight training. And I remember being in the gym and inside the, the high school gym, I had to do a calf raises till I was like blue in the face and the calf shoes

and stuff like that. Oh yeah. I didn't squat those. I never even look as squat in one time before, but I did fucking calves till I was blue in the face, which I'm not gonna pay off. Talk about another gimmick, you know. Fire. That's like the athletic version of the scream. Those freaking, yeah, those little stepshoes. Totally.

Everybody was like, oh my God, the dependent on that to give him a higher vertical jump. And it wasn't just me, I mean, all of this basketball player, we were all there doing calf stuff like crazy. And all of us in hopes that we're going to be dunking a basketball by our junior senior. Did squats and you did like more compound lifts that built actual strength to produce the generate the power. The first time I dunked a basketball was when I was in my mid 20s after I learned how to squat properly. And I was in playing basketball anymore. And I had like 15 more pounds on me.

So the irony in all that was just like, oh, how crazy is this? I'm not even training to dunk a basketball right now, even focusing on that, but just because I incorporated a movement like squatting, my legs strengthing, explosiveness went up enough to now I could dunk a basketball. When that happened to me, I went holy shit,

and I'm not even trying to design a programmer on that. What if I actually applied that when I was a kid? What would I have been doing? For me, there were two times in my life when I made the most gains. One was when I learned how to squat and deadlift. And this was relatively young. I was maybe 16 years old,

and I gained like 20 pounds of muscle in like a summer, like 15 or 20, it was a lot of muscle. Like it was crazy, I got stretch marks from it. Then for whatever reason, I went away from those exercises because why? Because I'm reading the bodybuilding magazines and nobody's doing those. Everybody's doing leg press and leg extension and lap pull downs and shit like that for the back.

So that's what I started doing. And then I kind of grew a little bit, but really slow. Then I incorporated them again later on as I became an adult. and that's what brought me to where I am now, and I looked better and I'm stronger now than I ever was in some of those major lifts, because I had brought them back. I wish I had continued fucking doing them, man.

I guarantee you I have a 650 pound deadlift by now, and I continue doing that from 16. Oh, well, I mean, the end of his question was, if you guys did have maps when you first started, where would you be now? Oh, dude, I could pull the end of his question was if you guys did have maps when you first started, where would you be now? I could pull. I can't imagine. I could pull over 400 pounds in high school off the floor and a deadlift without barely ever training it.

I guarantee you in high school, I would have got over 500. I think by now I'd be over six. To be honest with you. Oh, I think at least that. I think you're not giving yourself enough credit, because I know with the gains that I've made just in the few years that I have been deadlifting and squatting had I been applying that that program design when I was younger like, oh god, I don't like to think

about it. It is a little because you get out of it. Here's the other part. I'm made San Jose State football team. I'll tell you that. I mean, how about now the way we train to part of our program design and thought process that goes into how we do things too is, you know, we are older now, you know, our joints have got somewhere in terror on them and our body that goes into how we do things too, is we are older now. You know, our joints have got somewhere in terror on them

and our body that responds much differently, plus all the things that autoimmune systems that we have going on from all the shit that we took from supplements when we were younger too. So that all has to be taken into consideration now. God, I wish I was young and spry and 22 years old and going through a program correctly. I mean, that makes a big difference to the soul.

If you're a kid listening right now, you're a young kid or girl or whatever, a guy or girl, and you're getting into training, the best thing you could possibly do is invest in one of our programs. Don't spend any money on supplements or anything like that. Just follow them. I promise you, it'll give you way more than all that other stuff.

I wish I had that. I wish I had that kind of a blueprint, I could just look at it and be like, okay, here's my programming. I'm gonna go from these different phases, my God. It would have been blown me out of the box. I would have been on the deal. IA, come JG.

Yeah. Is it? So. So. Is asking how to build a chest. I was just blushed. Yeah, I did. Minimizing shoulder activation because the delts are overpowering.

Yeah, I don't think you just, I don't think he's flushed. I think he's just fucking hot. Yeah. I'm, I'm, I'm, I'm pitting out here and I'm not even on the hot sea here. Um, so, okay, so this guy's got overpowering delts. Overpowering delts. Adam, you're explaining to me what that looks like. Well, you know what, so, buddy, when Doug. When Doug brought this question up and then Justin's like,

that doesn't even make sense, it's not possible. Of course it is, bro, you gotta understand that a lot of people are benching with their deltoids because they're in a protracted position. And then the delts just keep taking over, taking over. So here's your first sign, this is you. If you bench press and you feel it in your shoulders like that. I mean, if you feel the movement in your shoulders

more than your chest, then that is what exactly what has happened. You are in a protracted position. You need to go to map screen. You need to work on mobility. And you need to work on. Yes, some corrective work. Yeah, exactly. You have some corrective work that you have going on

because you are overpowering with your deltoids. Well, you need to retract your shoulder, girl. You're going to bring the shoulders back and down and bench from that position. It's different than a powerlifting bench if you're just trying to build the chest. In some ways, the elbows are maybe a little further out to your sides. But it's very similar to a powerlifting bench because you get fully retracted. Well, powerlifters have figured out how to bench a shit ton of weight without hurting their shoulders. You know what I'm saying? And the way you do that is through that,

the kind of shoulders pin back and down position. And also don't have your lower back be flat on the bench. Your butt needs to be on the bench, but there needs to be a curve. Otherwise, you can't do that with your shoulders. Well, and that's how people lift their legs up and do all kinds of weird things.

Oh, no, no, yeah. And that's just gonna make this situation with it. Let's get, let's get it right. You said power lifters have got it right. They have learned to do the movement as heavy and as hard as possible with the least amount of risk. So there, there should be everyone should take a page out of that in their first place. Do you need the excessive arch?

Because you don't, you got to remember, you're not going that far, but you don't need to. Because it, you're, it's not about how much you max out. If you're just a person who's trying to sculpt your physique or you're just trying to do a normal workout normal, you're not trying to max out anything. So, but there is something to be said about them creating that arch. It naturally puts you in that retracted position. And that's the idea is that you have to be able to retract your shoulders. Now, a lot of people can't do that. They think they're doing it because in their mind, they think they're pulling back or they're pulling back as far as they can go. Well, I just see somebody like coming down, like doing half reps and then like staying super

protracted with it, not ever like even going through a full range of motion. Well, and that's why it was so foreign to you because you're like, how is that possible? Yeah, if you go through full range of motion, but let's be honest, a lot of, but you don't know what that is. And a lot of trainers have taught, I mean, we, I taught this way. There's people not to know where you're at. 90 degrees. I used to stand underneath somebody, let them touch my hands and come out. I literally train that way as a trainer because all of our certification, put all the tension on our elbows instead. Right. So we were, we were taught that, okay,

you know, once you hit 90 degrees, that's that's technically full range of motion. And it's more risk for them to go any deeper. No, you should be able to do a full bench press with if you're if you don't have any shoulder imbalances. So here's a deal too. You make sure you have good shoulder mobility to develop a good chest without overpowering shoulders. I know that sounds kind of weird, but if you have shoulders with poor mobility, your range

emotion will be compromised. You're not going to be able to activate the chest fully. But here's another thing too. I'm going to throw out there. You might also want to think about if you're working at your chest more than once a week, which you should, if it's a weakness, and definitely if you're doing one of our programs, then try one of those workouts where maybe

you do what's called a pre-exhaust superset, where you instead of going bench press, I do some flies first and then go to the bench real quick. So I've pre-exhausted my chest, then I go to the bench and now my chest becomes've pre-exhausted my chest, then I go to the bench and now my chest becomes the weak link and it gets a lot of work. Or just do some straight sets of an isolation movement

and then go into your heavy movement, just to get that mind, really it's about getting that mind and muscle connection. So you can feel the chest working. I have a little gym for that. If that's what you're gonna do. So, and I've done this with clients that have a hard time retracting their shoulders,

filling in their chest, is doing exactly what's sell is same. But what I would do is I take a foam roll, I bring it over next to the bench, and I have them do flies with their back. So you take the foam roll down the center of your spine, down your back, long ways. So your tailbone supported, your back of your head supported, and you're actually going to do chest flies on that. And when you open up and a chest fly on that foam roll, it naturally opens up the scapula and it'll help them retract in that position and fly.

Plus it's nice because you don't need a bench to do the fly on. You can bring it right next to where you're about to bench press right there. So I pre-exhaust their chest, get them to activate it correctly and then get them on the bench press. That's the next one, technique. Next question is from Kier C. How would someone come off a ketogenic diet without gaining fat?

This is a popular question right now. Yeah, a lot of people have been asking that. Come off of it without gaining fat. So let's go and do it again. Again, number one, ketogenic diet is not the official diet of mind pump. I know we talk about a lot, but there's a lot of ways that you can eat

to be healthy and look good. It just so happens to be that we all are experimenting with it. We're all experimenting with it. I am particular like it a lot, and I probably will never eat differently. But a ketogenic diet is a very high fat, like 60 to 75% of your calories fat diet. A moderate protein, so you're not eating a ton of protein, but you're eating sufficient, you know, about 0.6 grams per pound of body weight, maybe a little more, and then very, very little carbohydrates. So your body runs off of what are called ketones, hence the name ketogenic diet. Ketones are created from fat, rather than the glycogen or glucose that you get from carbohydrates. Okay, so that's in a nutshell what it is.

The reason why it's so effective to burn body fat is because it really lowers, it increases insulin sensitivity and lowers the it increases insulin sensitivity, lowers the amount insulin you have in your body. So your body doesn't try to store as much body fat and your body becomes a fat burning machine. Some, the reason why people are asking this question, I think it's because some of them are thinking, hey, I wanna go off this diet

and I'm afraid of what's gonna happen. I don't know about you guys, but I noticed when I eat very strict ketogenic, I become more, much more sensitive to carbohydrates than I did beforehand. And I don't mean that in a negative sense. I think I become more insulin sensitive to where it really, it's like I eat some carbs and boom, I get that, that glycogen very, very quickly. Whereas before, I don't get that same effect. I think it sensitizes my body to the effects of insulin personally So I really wanted to take this question because I'm going through this right now

I feel like I have a lot to share about it because this is new for me I also out of all of us. I think I track the most and I'm very very Very very analytical about everything that I- You're meticulous. I'm very meticulous about everything. It's a better word for everything that I do with my diet and I love to try and to assess what I notice, not only how I feel too, but also what I notice

aesthetically changing on my body from different foods coming in and out. So I was on the ketogenic for quite some time and I was doing it during one of my mini cuts. And I absolutely loved it. Huge fan of it for helping me lean out, keeping me satiated and happy if I just wanted to maintain where I was.

I was cruising right around that 6 to 8% body fat, super satisfied. It's almost easy doing it. It was. It was very easy for me. Katrina is on it. I don't know if she'll ever get off it. She's madly in love with it. It's extremely easy for her Katrina is on it. I don't know she'll ever get off it. She's madly in love with it It's extremely easy for her

She's satisfying. Yeah, she feels like she's never deprived. She's Loves the way she looks on it. She loves the way she feels on it. I don't know if I'll ever get her away from it Not that I need to anyways because it's a totally fine way for someone to eat But like South said this is not the diet of mine pump and it's not one that I will always be on either and I'll explain When I go to toking, I found it challenging, not impossible, but challenging to get enough calories in and to continually to see myself putting weight and size on week after week after week. I struggle with that. I found it a lot easier to introduce carbs. Now that being said, I found it a lot easier to introduce carbs. Now that being said, wow, what a difference now

that I've been ketogenic to reintroducing carbohydrates. And I mean a huge difference. I was somebody who on a regular basis could eat 400 to 600 grams of carbs. I could also tell you that I, this is like beginning for a show and I would know when I got to about 150 grams of carbs, my body was just starting to fill in a little bit. It wouldn't be till I started getting about

250, 300 grams and I start to fill my muscle billies, fill all the way up and I'd start to fill my skin, tighten up a tiny bit. So I knew my right, what would fill those up. So fast forward, I'm ketogenic diet now. Obviously we get no carbohydrates, I've taken them away. Initially, when we first started, I felt like my body was a little bit flat. I was so used to eating those carbs, then my body kind of switched over. We had to bump the fats too. Yes, and my fats needed to increase. Once I kind of figured the diet out, I got it all right, and I was eating consistently.

I no longer had that flat feeling anymore. I didn't feel like I was completely sucked out. I felt good. I felt lean, I felt satiated, and I enjoyed it. Now, when I decided to start to introduce carbs, well, I thought right away, I just, well, if I normally go 400 to 600, I don't know, go to the 300. That's to me, I thought that was, I used to lose weight on 300 grams of carbs. So I figured this was a moderate amount that I could reintroduce my body, and I was completely wrong. It, it, it come, it, It first of all, now if I even consume more than like 50 grams in a sitting, my stomachs

tore up from it. I don't, the carbohydrates just do not sit well with me. I get all, I get puffy from it. I don't, I'm in the restroom within 30 minutes to an hour and then I'm affected in the restroom for the next 24 hours after that. I'm in the restroom within 30 minutes to an hour, and then I'm affected in the restroom for the next 24 hours after that. So, when I started to reintroduce back, I realized that I had to do it very, very slowly.

And now what I have done is, I haven't completely gone the other direction like where I used to go, where I'm still high fat. I just don't consider myself ketogenic, because I'm allowing myself to have about 150 grams of carbs. But in the past, I would consider that extremely low for me and I wouldn't be able to run or feel satisfied after that. But I'm also somebody for the majority of his life avoided fat at all cost. That was just the mentality. I haven't even used to teach clients like, because they had asked

me questions like, well, Adam isn't this a healthy fat? Is this the healthy fat? I said, well, yeah, but don't worry. Fat is easy to get in your diet. Fat is always in everything. And so, you know, avoid at all costs. And that was even my mentality. Anywhere I could cut fat, I was always cutting fat out of the diet.

So now that I've had this whole paradigm shift with ketogenic, it's now open my eyes, even when I go back to a more balanced diet. Now a more balanced diet for me is still a higher fat diet and it'll always continue to be a lower carb. But just because I recognize the way the carbs make me feel, the addiction that I had from it, from the sugars and stuff, I never want to feel that way again and I see when I introduce it back into my into my diet, how my body feels. Well, I'll tell you what, there's a couple of things that happen. Number one, your gut flora does start to change

according to your diet. And so if you go from one change to another and you go from one diet to another with a rapid change, you might encounter certain issues. So there's always that. This is one of the reasons why I've always advocated. Even now, I'll advocate mixing things up and I still throw in vegan days.

I still do that until this day because I like to mix up, you know, and get my gut floor to have a nice diversity. So I think that's important. And on my vegan days, my carbohydrates are higher. It's probably not, you know, it wouldn't be considered ketogenic. I'm not a tracker like Adam is, but I do that and I feel good when I do that. But it is important to note that eating with more healthy fats, if you will, and less overall carbohydrates, in most studies shows incredible health benefits. That doesn't mean that's the only way to eat,

but it does make it, typically the studies will show and makes you healthier. It balances out hormones. It helps reduce inflammation. I'll tell you what, ketogenic diets, one of the most anti-inflammatory things I've ever done. Oh, for sure. So, in terms of stiffness.

And sometimes I'll throw in some carbohydrates myself, but for the most part, everybody's like you said, a little bit different. It sounds like you feel best getting this way. Well, this is what, it's not even so much that how I feel if I feel better right now than I'm trying to gain right now, so it helps for me to introduce the carbonyl.

Oh, you know, the thing about gaining, I do notice that I have to eat more calories to maintain my weight Yes, when I'm keto. Yes, that's interesting. I thought it very easy to lean out or maintain it was challenging It's already I was challenging me with carbs to be a guy who wants to be 230 you know my body does not want to say like the same calories like 3000 calories, a keto, 3000 carbs, you gain weight with the carbs, whereas you want with the keto. Yeah. You're not the first person to do it. This is the same thing too at night, like all experience, like my core temperature, I feel like is hotter.

So I don't know what that is, but I'm definitely at night. I'm sweating a lot more. Yeah. And it's just like my body just feels revved up throughout the day. And there's that mental clarity aspect to it that's really appealing for me. So I would, I mean, the best piece of advice I could give this person is to back out of it slowly. That's what I was trying to get across with with my long story there was that you, you

do not want to go from being a keto person to also like a carb cycle or something. Right. You don't want to go from one extreme to another extreme of diet. You just want to start to tailor back a little bit of the fats and you're going to replace it with a little bit of carbohydrates. And really the honest answer to how to do that is each person is going to be different. You know, like I was using the example of me eating four to 600 grams of carbs, well now I can't handle more than 150, which that just blows my mind because that would become extreme cutting from you before.

So just keep that in a perspective. That's my example of how it is for my, you might be someone who 200 grams is a lot of grams of carbohydrates in the past. And so, you know, you going from just at it, reintroducing 50 to 100 is going to make a difference. So you've got to kind of feel that out, but the idea is that you kind of just scale back in that direction to feel it out and see how your body responds. But I also think it was a great learning experience. And you should also be very aware of that. The new relationship that

you have you have now created for your solid food. It is I used to be somebody and I wasn't even a month and a half, two months ago when I was saying on this podcast, like, Sal's crazy, I'll I'll never give up carbohydrates like that. And I sounded like a freaking drug addict who was hooked on something like that. And now I don't have that relationship with carbs at all. And also the same thing, like I keep bringing up fasting too,

but I had the same experience. So like just going through a ketogenic and really giving you a try, it had that same appeal. Like I haven't really ever just focused, like you really have to focus on getting fats. Oh, absolutely. There's one thing that's the downfall for me. It's like, you really have to plan it out and you really have to go seek out, you know, all these fats ahead of time to be successful and get the amount of the balance that you

need with that for it to work. So, you know, for that, like, I actually would probably say that intermittent fasting works better for my lifestyle. However, I really enjoy what ketogenic does for me. So if I could stick with it longer, I would probably try to. However, I know that intermittent fasting is something that I can always sort of lean on. I mean, you could do both, but I guess it would be tough because it's hard to get enough calories. That's the thing. Well, I, you know, I don't know if you guys would agree or not on this too,

that I found for me a strategy that I had to figure out, which if you're a four to six meal type of person eating that all day long, it's going to be more challenging for you. I literally two meals a day when I'm when I'm running ketogenic. You know, it suppresses your appetite. Yeah, big time. Yeah, and you get them quickly too. Yeah, you do. And so I found that, okay, my breakfast,

it was like my breakfast in my dinner was everything and then I may be in the middle of the day. I had some macadamia nuts or avocado or things like that to bump the fat and take up a little bit and satiate me a tiny bit just to hold me over till I got to dinner. Like when Justin was saying, you have to seek out fat. That's a little bit but it insatiate me a tiny bit just to hold me over till I got to dinner. Like when Justin was saying, you have to seek out fat.

That's the first thing I look for. I'll have a meal and it'll be two avocados with all the olive oil on it. That's a meal. You know what I'm saying? It's awesome because you're like, whoa, that tastes awesome with that. Oh, I love fat, dude.

Oh my God. If I gave you five to eight fat, that'd be happy. So for me, it's perfect. But I also think it's important. I love it, dude. It's important to know, too, that like any'd be happy. So for me, it's perfect. But I also think it's important. I love it, dude. It's important to note, too, that like any other diet or anything that you do, you know,

just like how we've talked about veganism, right? We've talked about how there's lots of pro things about it. But then there's also things that make it more challenging because it is a diet where very easily you can get sucked into eating a few things and not a bunch of other stuff. Very true. And we're huge at. It can be limiting.

Yes, it can be very limiting and you can and your idea is you don't want to just drink olive oil till you hit your number that you're supposed to hit or you don't want to just eat. What's the wrong with that? Eat bacon, just eat bacon only to get you to that to that number. What are you talking about? You know, are still the same rules apply that we talk about by understanding how to rotate your foods and that gives you a little bit of a challenge

with ketogenic because there isn't a lot of choices that way. So it's very important if you're someone who's doing that. Once again, it's no different on this than when we bash like I FYM with you know, you don't just throw a bunch of shit in there that's high and fat and just caught, oh, I'm ketogenic. No, you need planning.

Yeah, you still need planning. You do, you still need planning. And you might need more than the average person here because it is. It can't be challenged. But I think all three of us would agree huge fans. That's right. Very extensive answer for that question. Yes. Alex Felix is asking, would you rather be punched by Mike Tyson or kick by Bruce Lee?

This is, why is this an easy question for me? I don't know about you guys. I think it's kind of easy to get kicked Oh, see I'd rather be all day. I'd rather be punched by Mike Tyson No, he was an actor. Bro. Thank you. Thank you. Just it. Yeah, Mike Tyson was the real deal bro Bruce Lee he was a martial artist and I'm sure he did some fights or whatever But he didn't like he wasn't a fighter and there's a big have you ever listen? Well, okay, we were back up for it for a rocious one back back up a

second before you start to argue your point here it doesn't say who we'd rather fight I'm getting hit one time right by by one time I'm here I get a little bit of hundred and what thirty five pounds the amount of velocity that you could probably put into a kick going into me versus somebody could put into a punch right I would think think about his body mass though yeah I mean I look Tyson wasn't isn't isn't bigger isn't that much kick going into me versus somebody could put into a punch. I would think, think about his body mass though. Yeah, I mean, look, Tyson isn't bigger, isn't that much bigger?

Tyson. What? He was like a 220, like 200, yeah, I don't know. He was 200, no, no, no, no, he's like 205. 205 and like 59. All fast-twitch muscles. Yeah, dude.

Like a ridiculous muscle. Here's the thing, Bruce Lee, guaranteed, will kick you and break a window without even touching it dude that's a problem smoking me here's the problem let me tell you you're a ribcage I'm a huge Bruce Lee fan I'm about to piss everybody off I know as I as that first but here's a deal Bruce Lee I hate that people bring up Bruce Lee like he's like

like he's he could kick anybody's ass in the world he was an actor he was a philosopher he was brilliant and he was probably the first mixed martial artist before mixed martial art existed, the way he talked about the philosophy of fighting. But he was an actor mostly, Mike Tyson fought, that's all he fucking did, he fought, and I'll tell you something right now,

you could take a black belt in most martial arts and put them in a ring with the guy who's been boxing seriously for two years, and the boxer will kick the crap out of this, most of them will. This time I have 100% agree with Sal. I definitely believe my Tyson beats up Bruce Lee. 100 times over.

I'm okay, one hit. I'm thinking about one hit that could hurt. Someone who winds, I think I most certainly think that I could kick the shit out of someone harder than I could ever punch them. Yeah, okay, but I understand this. But if you're talking about like a professional like the best like, boy tie fighter, yeah, that is better technique. That's different. That's the other thing.

Like his technique was totally different. I mean granted my I just feel you. I just feel like there was a lot of trickery involved like with his like, you know, two four inch punch, whatever. We're gonna get a lot of hate. Fucking I'm just saying. I'm just saying, bro. I mean, he was a specimen. Don't get me wrong. The guy was like one of the first ones to actually physically train his body to its ultimate potential. And, you know, throw out like awesome, like flawless technique. You know, awesome. What a Bruce Lee lay.

How much do you weigh? Oh, fuck. You just almost look it up. He was, you know, can you Google that? He wasn't a very big guy. I just watched the Tyson real dude and I'm like, whoa. Okay, here's the deal. And if Bruce Lee is, if Bruce Lee is 50 pounds lighter

than Tyson, then you guys win. Because you're right, even the best martial artists who kicks me and he weighs 150 pounds is probably not gonna hurt. I mean, if not in comparison, dude. I mean, Bruce Lee, Mike Tyson, who's 200-some pounds. I mean, to be clear, they would both, like hurt you very fucking badly.

Oh, he would suck. But I just think Mike Tyson would maybe kill you You know, I mean like if you just if you're not defending or anything and you're just standing there and you get a prime Tyson Not like not now Tyson. That's what we're talking about a prime Tyson when he was like just kill mode He was a murder when he was being coached by what's his name? Custom on our members name is just doesn't get better than that bro And you're just standing there relaxed. And there's no time. I'm trying to say, throw this down.

He can kill you. He throws his hardest punch in your face. Just all just toss through. No. You're gonna die. Yeah, no, you could do it. Now, Bruce Lee might kill you too, but I think you might live. You might live there.

I wonder how heavy he is. Doug, no. Yeah, he was 130 pounds. Oh, you're right. Okay, I lose. But he did end up going up to 165 pounds because he started doing weight lifting. Oh, very're right. Okay, I lose. But he did end up going up to 165 pounds because he started doing weight lifting.

Oh, very good. Yeah. But apparently his fighting skills went down a little bit because of his signs. Yeah. So I'll tell you what, I don't know about you guys, but I've used the dumbbell that weighs 130. So that's not very, that's not,

that's not that massive. Tyson's like 200 times down. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no he can beat up a person. No, no, no, no. You know what? Let me say something. Before I get challenged to the street, there's 130 pound guys out there that'll fucking murder me. And obviously there's a lot of them. You look at some of these top mixed martial arts.

Like Mighty Mouse. But this is why I love the USC. Do you guys remember when the UFC first started? Oh, yeah. It was like martial art versus martial art. And what did we learn very quickly that most of this movie stuff? That doesn't work in the world. That is not work. The spinning kicks and the jump kicks. All that. Well, I don't fucking damn move. It doesn't it doesn't fucking work. Let's go ahead and not use our ground forces.

Okay, you win. I'll be the first man when I'm wrong. I you know what I just assumed Bruce Lee was a little bit heavier than I knew he was pretty lean, but I thought he had a little more muscle density in a buck 35 He was impressive as hell. I mean, there's legends a lot of legends about him Like when you hear people talk about him and they're like, oh, I might have known the five finger death punch Yeah, I brought that up, but I feel like a lot of it is is is legend You know what I mean with Tyson? We actually have video of him killing people exactly Plus Bruce Lee was kind of sane. Tyson? Kind of crazy.

Yeah. Little bit crazy. Well, there's no doubt who I would rather be in a ring with versus the other one. I mean, for sure, I'd rather try and manage the Bruce Lee that I'm trying to manage my Tyson. I mean, is Bruce Lee kicking you in the nuts? Yes. Or biting my ears.

I'm pretty sure I would have let him fuck with Tyson. There's no doubt. Bruce Lee kicked to the nuts. No, thank you. I did think Bruce Lee weighed a little bit more than that. I was thinking to my head, okay, like 170 pound kick, whipping as hard as you guys, probably one of the best kickers in the, in the ever. That's that would hurt.

Maybe a lot of side kicks though. Yeah. Yeah. 135. Yeah. It's not much to do with that. I don't know about that. I leave us a five star rating review on iTunes and check us out at mind pump media.com.

You can also check us out on Instagram. You can find me at mind pump sal. You can find Justin at mind pump Justin. You can find Adam at mind pump media.com. You can also check us out on Instagram. You can find me at Mind Pumped Sal, you can find Justin at Mind Pumped Justin, you can find Adam at Mind Pumped Adam, and you can find the Mind Pumped Show at Mind Pumped Show. It's the Mind Pumped Show. Whoa! Thank you for listening to Mind Pump.

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