Mind Pump: Raw Fitness Truth - 2681: Get Way Rounder Delts in 60 Days & More (Listener Live Coaching)

Episode Date: September 10, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Get WAY rounder delts in 60 days! (2:21) An ALARMING study concerning ultra-processed foods. (19:30) Drink beet juice, lower your blood pressure! (30:53) One of the MOST important things we should focus on as we age. (33:13) Sin feels fine, until you try and stop. (37:53) Who’s more likely to snoop around? (44:31) Ja Rule’s BIG regret. (51:00) Guy’s nicknames are brutal. (53:07) #ListenerLive question #1 – How can I best get ready for the competition and increase my deadlift? (55:53) #ListenerLive question #2 – I’m not sure what’s the best path to restart after an injury. Any guidance or recommendations? (1:00:57) #ListenerLive question #3 – I am looking for some practical advice on how I can begin to train for some endurance events without sacrificing my strength gains. (1:15:24) #ListenerLive question #4 – How can I get my chest to grow? (1:24:24) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joy Mode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. ** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Muscle Mommy Movement Quiz Mind Pump #1950: Shoulder Building Masterclass Why ultra-processed diets make you gain fat even without extra calories Beet juice secretly helps older adults lower blood pressure in just two weeks Peter Attia#296 ‒ Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more | Courtney Conley, D.C. Ja Rule Explains Why He Turned Down Bigger Fast And Furious Role And Reveals If He Regrets It Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Mind Pump #2027: How to Improve Your Squat, Bench, and Deadlift Strength How to Get Back in Shape After a Serious Injury Mind Pump #1600: How to Train When Recovering from an Injury Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV Mind Pump #1940: Chest Building Master Class Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne) Instagram Peter Attia, M.D. (@peterattiamd) Instagram Dr. Courtney Conley (@drcourtneyconley) Instagram Mark Bell (@marksmellybell) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, 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. Callers called in. We got to coach them on air. It's a lot of fun.

We love doing that. But this was after the intro. Today's intro is 53 minutes long. Now in the intro, we talk about fitness, fat, fat, loss, muscle development. Today we talked about building rounder shoulders. After that, of course, we got to the callers. By the way, if you want to be a caller on an episode like this,

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Use the code MindPump at checkout. Get 20% off. This episode is also brought to by Caldera Lab. They make skincare products that are natural that improve the appearance and health of your skin. Today, we talked about their serum. It's really, I mean, in fact, the first time you use it, you see a difference. Go try them out.

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T-shirt time. And it's t-shirt time. Oh, shit, Doug. You know it's my favorite time of the week. Two winners this week, one for Apple Podcasts, one for Facebook. The Apple Podcast winner is Johnny U8A. And for Facebook, we have Buster Giltner. Both of you are winners.

Send a name I just read to iTunes at Mind Pumpmedia.com. Include your shirt size and your shipping address. He'll get that shirt right out to you. We're going to talk about how you can get way-rounder delts in 60 days. Two months. In two months, your delts can love. remarkably more round, full, and amazing. And this changes your entire physique.

We're going to tell you what to do, how to do it. Listen to us. It's going to happen. 60 days. Let's go. Every time we talk about shoulders, it always reminds me of the story I tell of the female trainer of mine that told me I had weak, weak delts. Pointed it out for you.

Some of it, I think it has some too. She had like a thick accent, you know, saying you have very weak delts. We're a weak belt. It's Russian because that hurts CEPA. Even more. There's certain access. It is. That's what it was.

Yeah. Yeah. Or German. I remember that going like, ooh. Yeah. Maybe it wasn't ready for that. You know,

the Dell, there are certain body parts that go, it doesn't matter if you're male or female, that add a lot to the aesthetic. Like, there's some body parts that guys want. And then there's body parts that women really want. But delts are one that just contribute to aesthetics of both genders.

Yeah. I mean, I'll take a hot take and say number one. And I'll tell you why I say that. You know, I had the opportunity to coach a lot of bikini, men's physique, bodybuilding competitors. Obviously, I got a lot of those types of clients. Number one go-to move for me would be to focus on delts. I think that even somebody who has pretty good shoulders, I found didn't put that much

energy and if they just had genetically pretty good shoulders like their their training regimen around shoulders was subpar at best and it was it's one of the easiest ways to bring up somebody's physique their upper body at least right it's like one of the best it's like one of the best muscles to go after to bring somebody's up and i know that's controversial because i know there's someone will be like oh yeah what's someone the weak chest in that but in general when i would look at someone's physique i can look at their shoulders and go like i know i can i can change their programming up a little bit to develop their delts and it will make the quickest best improvement. 100%.

There's a reason for that. The shoulders are a very functional body part, very complex, very complex joint, right? You have the humorous, you have the scapula, the way that they need to move together. It floats. It allows us to throw with accuracy, to press, to pull. I mean, it connects our arms to the big muscles of the upper body. And so, aesthetically speaking, it demonstrates. good upper body health. In fact, when you look at old statues, old sculptures,

Greek sculptures, before the bodybuilding existed, when they were making statues of athletes or of people like Hercules, when you look at the physique, they always had incredible delts. Yeah, always crazy delts. Yeah, and that's because they recognized in their athletes that dealt development really played a role in their ability to perform. So there's a reason why we like it in both the sexes. I'll start with the first thing. This is more of a don't. This is more of a don't do this. If you want to build any body part, delts or otherwise, stop trying to get shredded at the same time. You're not going to build, you're not going to build rounder delts if you're also simultaneously putting yourself in a calorie deficit

and trying to get leaner. It's just not going to happen. Focus on one or the other. Like, if you want to get lean, that's fine. Get lean. If you want to build, if you want to do what we're talking about here in the next 60 days, develop delts that look different, then you've got to out of the mentality of trying to get leaner, you got to get into the mentality of I'm trying to gain, I'm trying to build, so I'm going to be any calorie surplus. Because if you don't have the building blocks to build, you can do everything else that's perfect. You can do everything else perfectly. But you're not going to have the building blocks to do so. And it's just not going to happen. So stop trying to get shredded at the same time. This is bulk season.

I mean, I think this falls so perfectly into your second tip, which is this is what I would do. Put them on a bulk, and I put emphasis on the rear delts. Yes. That was like the go-to low-hanging fruit was there's not a lot of common exercises for the rear delts. And so that's why I think it's just, it's naturally neglected. A lot of people just think about, oh, when I do rowing exercises, they get incorporated. And so specific targeted exercises for the rear delts in a calorie surplus is when I talk about changing someone's programming, that's what I mean right there. Yeah.

So when you look at the muscles of the shoulder, at least the ones because there's a lot of muscles that connect and control and stabilize, but the ones we're talking about the deltoid, you have the front head, the side head, and the rear head of the deltoid. Everybody thinks it's the side head that contributes to the roundness of the del. It's actually the rear head.

It's the small muscle of the rear. And most people either, A, don't work it, or if they do, they leave it as kind of an afterthought. Like, oh, I get, you know, I end of the workout, I'm fatigued. Let me go do a little bit of rear del. You develop your rear del. The overall look of your shoulder

changes dramatically. dramatically. It's what adds that square look, that round look. It's what brings everything together. In fact, if everybody watches that line all the way around. So it's like a definitive. 100%. If everybody watching this right now just develop their rear dealt more. It would make more of an impact on the look than if they develop their side and especially the front head. So focus on the rear. Don't leave it as an afterthought. This changes how your shoulder looks significantly. I was lucky. Plus it bounces out to function. It's so important. It's so important to do that. Yeah, you get real front heavy and you start getting problems. I was lucky as a kid to have read an article by a bodybuilder. I can't even remember who it was years ago.

So I was probably 15. So I was like a year into lifting. And I had coat hanger shoulders, right? I had no delts. So it looked like at least that's what I thought. So I felt as a kid, it looked like when I wore a t-shirt, it just looked like there was nothing there. And so I was like, I want to get my delts to be more developed. And I read this article where this body.

to talk specifically about the rear head of the deltoid. And so for probably two years, I started every workout with rear flies, which was a blessing. Like, how lucky was I as a kid to understand that? And my delts today are our strength. And it goes all the way back to back then when I read that one article. Agreed. Next up, train them three days a week. So if you look at the data on how often you should train a body part, you know, when the volume is

controlled, it doesn't make a huge difference. past twice a week, you know, from once to twice, you see a bit of a difference to two to three to four. Not a huge difference, but what we find in practice is that three days a week tends to work better because fatigue doesn't play as big of a role. If you miss one, you at least train your shoulders twice that week. And it just tends to work better over time. This is both with general pop and with people who tend to be more advanced. And it allows you place a different focus on each workout. So you can pick your three days a week and have kind of a different focus and give a

different feel, which tends to contribute more to overall development. So before figuring out the rear dealt thing for me, this was the first thing that I first. So after the famous, you have weak shoulders comment. This was the first time I actually went and programmed them like in the program three times a week. Before that, it was like an afterthought. Shoulders were always done after I did my chest and after the workout or a little bit extra when I was doing something else like I trained shoulders like that for the first time ever

I went okay I'm going to train them either by themselves back when I was doing splits or it every other day and huge difference so this is and then I think the rear dealt which you already brought up became late later on I piece that together but at least the first thing that made the big leap originally was just giving them attention like they were everything else they tend to be an afterthought for a lot of people and I at least know what my thinking was as a kid was oh well when When I row, I do rear delt stuff. When I press, I get anterior delt stuff. So I'm already, and then I would just throw some laterals in there.

So my thought process was, because I could feel my shoulders engaging in rowing and pushing movements, I was working them. And then I would just do lateral stuff. In addition to that, it wasn't until I started to focus just on the shoulder and do movements specific to that. And this was part of that process. You was crazy about that. When you talk about the weak shoulder, I saw you, when we first met, you were at the peak

of competing. your delts were your, that was your most standing body part. Well, it became that. But it became because of that, which I think probably all of us have stories of this of either an insecurity or a focus. And then ends, which is, man, this is one of the things that I love about bodybuilding or lifting weights in general is that you can take something that was a weakness of yours and actually turn it into a strength with effort and focus. And so, yeah, this was absolutely my, my weak point. And then when I started competing and doing shows, this was one of my strengths was the shoulders. Totally.

All right. Next up, there's really three kind of functions. Now, I'm not talking from a functional perspective. I'm talking about from a shoulder development perspective. There are three ways to focus on shoulder exercises that will make a big difference in how they develop. Push, pull, and pull out. Push, pull, and pull out. So push all your presses.

Overhead presses. Shoulder presses. You're pushing the weight up. So focus on good technique with pushing. pull these are your upright rows or your face pulls you're focusing on pulling you're going to use your hands like hooks and pull with the elbows this is going to give you more shoulder activation and then pull out pull out pull out is not that kind of pull out i didn't realize i was waiting for that too i was like justin's going to catch that i know yes yes you won't get

good shoulders if you don't get that by me buddy yeah you get little kids it's hard to work out consistently no you uh pull out with your laterals your rear flies don't think think of up, think of out, makes a huge difference. When you're doing your rear laterals or rear flies, don't think of pulling them up, but rather separating and pulling out. Makes a huge difference on the connection. Now, you rotate them. Because I didn't see this on the tips. Do you have a tip to the order at which somebody does this? Because I do think it's really common. You made a point about rear delts earlier. And I think if you do work shoulders, it's really common to hopefully

start with a press, because I think that's one of the biggest bang for your, your, your, your, your, type of movements. But if you already do that or I've done that for a long time, I see a lot of value in starting with rear del. Absolutely. Absolutely. 100%. I think that's a, for somebody who's already worked their shoulders a lot with, with presses, dude, start with rear, rear flies and then watch what happens. It just sets you up better. And like, I call it, like, packing the shoulder, like, just getting that function where you, uh, you know, retract and depress, like, ahead of time. That's another great point to bring up that I also remember this. So not only when I started doing rear delts first,

did I see better development of the rear delts? And that was a huge missing piece to cap off the shoulder like you're talking about. But I also found this kind of added benefit of how much it set me up for the press moment. It was just because it set the shoulder in a better position. You can't, I don't keep you fixed, you under or overvalue that. enough, like as far as how powerful that is, because we're all kind of naturally rolled forward a little bit. And just setting your shoulders in a better, more optimal position makes you stronger in the press. So I ended up noticing that, oh, wow, even though I'm starting with rear delts and you

would think that I would be more exhausted for the shoulder press, I actually felt stronger because I was in a better position. I totally remember that because I thought, this is weird. I'm shoulder pressing. I should be way weaker because I've already done my rear delts. I should be a little fatigue, but because it was setting my shoulder. And I know that right away. You're more aware of where your shoulder position is. Yes, because we're so real forward. And just to put me in a more optimal position

and I actually pressed even better. Three different ways also to approach your workouts with your shoulders. There's heavy and low rep. I think that's pretty self-explanatory. You know, I'm going to do five reps, but focus on my technique and form over feel, right? So heavy presses tend to fall into this. The other one is light and slow.

So I lighten the weight and I really try to feel. the muscle. And then finally, another approach is light and pump. I'm trying to get as much blood into the muscle as possible. Now, what I just did right here, by the way, is they gave you three ways to work out. You're in your delts three days a week. It's perfectly fine for one of those days to be heavy, low, the next one would be light and slow, and then the third one would be kind of a light and pumping style of a workout. All of these have value. They all change things up. They all send a bit of a different signal and different adaptation. When you combine these, you get this really nice, complete kind of workout for the week.

I'm such a fan of the light pump for shoulders because, so you could focus on the movement, because the shoulder is a floating joint and you have other big muscles that are surrounding it on the front and the back, a lot of times these bigger muscles take over the movement. And I think that was one of the other things that when I was helping somebody develop their shoulders was I would notice form and technique was poor because they would just throw so much weight on. It was just about trying to push as much weight as they possibly could or lift as much weight. And what was happening was the chest or the back would kick in and take over a lot of the movement. And so I really enjoyed really slow, light pumping type exercises to really get

someone's technique down so that when they went back to that like heavy loaded press or heavy loaded row, they can engage the shoulders more and not let the bigger muscles take over. Next up, here's a little, you're not supposed to do this ever, or at least you think you're not supposed to, but I'm going to tell you, too, because if you want to do this in 60 days, do this on chest day and shoulder day. People tend to work chest and shoulders together. Hit shoulders first. Yeah. You almost never hear anybody say it. Now, one of our programs we do this, MAPS muscle mommy, we do delts before chest, mainly because women are much more interested in developing their debts, their delts over their chest.

But for anybody watching this, like, if you want to make this happen in 60 days, on those days where you're working chest, shoulders, and triceps, which tends to be put together, Go delts before chest. You were not going to lose muscle in your chest, by the way. People freak out over that. Oh, no, I'm going to be fatigued. You can't bench as much. You're not going to lose muscle in your chest.

You're not going to be as strong on your bench presses and your incline presses. But we're going to prioritize the delts, hit them first before chest. That's going to give you the best chances in 60 days of seeing a big difference in how your delts. I love this. Not only from a development perspective, but from the point that Justin made. I felt doing shoulders before chess for a lot of clients just set the shoulder girdle up into a better position and they were they were more stable, more controlled. And then there was less issues going on when they were chest pressing.

A lot of times it's very common. So in chest press, they hear clicking or it feels off or their one side's not. And doing the shoulders, getting a good shoulder pump, tends to set the girdle in a better position or at least make them more aware and stable in that position that when they went to do their chest press, they'd see even better benefits. And most of the time, yeah, it kind of eliminates the need for that, that first set. That's really the warm-up set.

Totally. Because you're just getting through all the comps. Yeah. 100% get you in the groove. Lastly, mobility helps a lot. Now, mobility helps everything, but it really helps the shoulders. Yeah. There are exercises that are so effective that a lot of people don't do because it hurts them

because they lack mobility. They can't do upright rows. They can't do behind the neck presses. They can't do certain types of laterals. They can't turn their pinky out when doing laterals. It's too dangerous hurts my shoulder. This is a big gatekeeper right here. It's huge.

Like mobility, like, you know, shoulder dislocates, handcuffs with rotation. You know, like these basic mobility movements allow your shoulder to be expressed fully. And when the humorous and the scapula work in harmony, you could do all kinds of exercises and get all the benefits from all these incredible exercises. So mobility, it's important for the whole body. Don't get me wrong. But it is especially important for the shoulder joint. And so focus on them during the 60 days so you can maximize the benefits.

Now, would you guys attribute that to the fact that a lot of people suffer? from just weakness and instability in the shoulder and because of the floating joint, that's why. That makes such, because I agree, I totally agree that mobility in the shoulder is such a game changer to make that an emphasis or a focus. And would you attribute that because a lot of people have a lot of weakness and instability there?

And so that focus of mobility addresses some of the weakness and instability. It's also just the way people perform a lot of shoulder exercises. They stop their reps short. They don't go all the way down. So it hurts. So that when it happens, when it hurts is you shorten the rep,

even more, or you try different exercise. You avoid exercises. Yeah. And so you just lose a function. By the way, shoulder mobility will allow you to develop your chest and back more, too. Yeah, yeah. I was going to say, it gets in the way a lot of times the chest because, you know, you're not fully expansive with your chest and you're not really activating it to the optimal

amount because your shoulder is so protracted, so it stops there. It's like, you know, that's the weak point in the movement. Yep, yeah, 100%. All right. I got a study for you guys. That is crazy. Oh, yeah? It is crazy.

I'm going to read this to you. And I can't wait to see. I'm sure Lane, our buddy Lane Norton, is getting hammered with this study. Oh, really? Yeah. In a good way or something? I think people are just sending it to them. Like, explain this or whatever. So here's the title of study. This was University of Copenhagen. This is a human study. It was controlled. So it's not bad. And the study showed that ultra-processed foods, ready for this? They make you gain fat even without additional calories. Oh, boy. Really? So here's the big issue. And we've said this forever. The big issue with ultra-processed foods is that they're hyper-palatable and they make you overeat. That's a fact. Yeah.

Trying to eat an appropriate amount of calories with the ultra-processed food diet is like, good luck. You're just going to white-knuckle this entire time. They're engineered to make you overeat. That's still true. But here's what they did in this study, which is pretty crazy. So the scientists in the study were trying to compare the health impacts of unprocessed and ultra-processed diets on the same person. This was a well-made study.

They recruited 43 men between 20-35 who spent three weeks on each of the two diets with a three-month washout in between. So the same person, half started on the ultra-processed and half started on the unprocessed diet. Half of the men also received a high-calorie diet with an extra 500 daily calories, while half received the normal amount of calories for their size, age, and physical activity levels. They were not told which diet they were on.

both the ultra-processed, unprocessed, and ultra-processed diets had the same amount of calories, proteins, carbs, and fats. They controlled the calories and the macros. Men gained around one kilo, so that's over two pounds, of fat mass while on the ultra-processed diet compared to the unprocessed diet, regardless of whether they were on the normal or excess calorie diet. Wow. Okay? Yeah. Several other markers of cardiovascular health will also affect it. It wasn't just weight on the scale.

There were cardiovascular markers that were also affected, even though the calories and the macros were the same because of the processed food. Everything else controlled, activity, all the same. I mean, I haven't looked super deep in the study because this is a review on the study. It's on Science Daily. But from what I'm reading, they did a pretty damn good job controlling things. Remember, they did a three-month washout. So you're eating processed foods.

Then you'll stop. We'll measure weigh things or whatever. We'll give you three months of just whatever. Then we'll start you on this other diet. So same person, two different diets. What's the difference? An extra two pounds of fat and cardiovascular markers look worse. That's significant, man.

Okay. Here's what they also discovered. This is where it gets crazier. They also discovered a worrying increase in the level of hormone disrupting phallate. This is a substance using plastics and men on the ultra-processed diet. men on this diet also saw decreases in their levels of testosterone and follicle-stimulating hormone, which are crucial for sperm production. This is a quote from the scientist.

We were shocked by how many body functions were disrupted by ultra-processed foods, even in healthy young men. Remember that. These are healthy young men. The long-term implications are alarming and highlight the need to revise nutritional guidelines to better protect against chronic disease. Wow. I see you guys are speechless.

Yeah. So was I. So I have a theory that so food plastic. I'm so curious. I hope Lane goes after this so we can hear how he defends this or picks it apart. I would think, okay, so you say they control macros and calories. That's right. But do they control it this way?

That's like, here's a whole foods, 500 calories. Okay, this is 500 calories of process. Are they actually scientifically measuring? that, or are they taking the label that says 500 calories? Right. Because if you just go by the 3,000 calorie labeled diet, this brings what I always bring up, which is the FDA allows 20% for that to be off. 20% and you got to believe all these healthier processed foods are going to lie or lean towards the lowest. So it's probably, you're probably eating 20% more calories than you think

you're eating. So maybe. That would be my guess. Maybe, but here's the other problem. You saw changes. Well, okay. So that doesn't address the other part, you said. hormone disruption and everything like that.

Yeah, that's not going to happen from being off. No, no, 200 more calories or 20% more calories in that short of a period is not going to... And I don't know about the two extra pounds of body fat. That would be way off, bro. Well, I mean, depending on the calorie diet, a 20% increase could be a significant number. Well, consider this. They were using ultra-processed foods, not ultra-processed health foods. So ultra-processed foods are going to under-report calories, not over-report.

I'm sorry. Yeah, they're going to make it look like they're lower. So maybe you're right with that. But the phallates, the phallates, the sperm product, the lower, like testosterone? I mean, that doesn't solve that. That doesn't, that's my guess for the, although if somebody puts on more body fat, all those markers are going to show a negative, won't they? Not really.

Not really. No. No. 200 count. No. Not like that. I mean, this was not a, when they say significant reduction, this is like, they're always allow for a little bit of changes.

But to see something like, and I'd like to see the actual studies. See how much of a reduction? Because obviously... Because the part that alarms me the most out of all of this was a whirring increase. So they were testing a lot of things, you guys.

How you measure that, Sal? Oh, P. They're looking at... Wurring through P? No, no, no. They're looking at... They're testing specifically for phallates and they think they're going to look at your urine

and your feces to see if you get an increase of, of these of these things or blood tests. It's one of those things. And that's correlated to worrying? In other words, there was a, when they say worrying, you see a dramatic increase. Oh, worrying like that. I thought you were like, like they,

they are more worried or paranoid as, as, no, no, no, no, no. As like, no, the scientists saw. How are they measuring that to their pee? That makes no sense to me. No, the scientists saw, they were, they were worried by it, is what you're saying. Oh, okay. Interesting.

Yeah, that doesn't, I definitely feel like I'm on the right track with the calorie increase and the putting the body fat on. I bet you it has something to do that. Because if they literally just took all labels at face value and said those are 500 calories, because and then they give you. Well, let me put it to this. Is there microplastics in it? That's of course. Look, yeah, yeah.

Okay. You remember the guys, this is three weeks. Okay. You're going to gain two extra, the both of them were in calorie surplus. Two extra pounds of fat in three weeks. How off are these labels? at least bro at least that that's seven that would be seven thousand calories but when you see a change in hormone levels and these phallates are connected to obesity you know what you'll be interesting

too because and i'm sure this is all connected to that is you know somebody on a highly processed diet or somebody on a whole food diet like how much better is your sleep how much is better is your digestion everything right everything and like how much does that because they saw cardiovascular markers uh change as well yeah well We know this. We know hormones affect. I love this. I can't wait to hear Lane discuss this because, I mean, this is one of, this is one of the few areas where we don't see eye to eye with each other.

Well, we always said, like, I don't care what the macros and calories are saying. Fine, it's equal. I still don't think they're, I still think they're worse for you. Yeah. There's a lot of stuff in processed food that is. They don't nourish you. That has been put in there to improve its palatibility that are not chemicals found in normal foods. what do all those things

combine do to you and the production of these foods and the plaquesis that are in your food because of just the production and the wrappers and all that kind of stuff

but we know this we know hormones affect fat gain or fat loss muscle gain muscle loss you could take somebody change their hormones change nothing else and suddenly they get leaner

and build more muscle because hormones tell your body what to do so and they change the calorie out part right so it's like oh calories in versus calories out that doesn't change

that's true but you change your hormone profile and the calories out thing changes suddenly. Your body starts to either burn more calories or want to build more muscle, which then burns more calories. This is wild. Yeah, it is wild. And this is showing, because, look, follicle stimulating hormone goes down.

That's going to change. That's going to alter your fertility. Yeah. These hormone disrupting chemicals change fertility in women as well. I don't think it's just a, I think, eating too many calories is playing a big role. I don't think it's the only role. And I think, and we've suspected this. I mean, come on.

We've all suspected this. You know, you have the people on the other side or like, we'll show me the data. Well, I think they downplay a lot of those chemicals because it's a lot easier to mass produce and also keep a longer shelf life and all that. Of course. Money line, it's like, you know, let's, you know, let's not look too intensively into this. But I don't think it just affects you a lot more. Yeah. Interesting.

How wild. I can't wait to hear our, the internet go here. Yeah, and debate it and discuss it. Yeah, because this is. Remember, these are, these were 20 to 35 year old men. Yeah. So imagine what it's going to do, a 45-year-old, a 55-year-old. Yeah, they're in their prime.

And this was three weeks. This was three weeks. I know. That's a short period of time. Okay. What does that look like stretched out for a year? Year? Yeah.

People eat a processed food dominant diet for decades. Yeah. Not three weeks. You're eating that. So if your fallate, you know, if these chemicals increase in three weeks, what do you think it's happening to you over 15 years? Your chute is shrinking or your life, your whole lot. Yeah.

Wow. Interesting. I know, right? Yeah, yeah. I know. I read that study. I'm like, oh, this is going to be. I mean, listen.

It's pretty alarming. I think we've, and we make the case for eliminating processed foods because it helps control your intake, which is still, I think, one of the biggest reasons. Yeah. But I think the, like, if you did anything with your diet, everybody, if you just eliminated I know, processed foods, you would solve the majority of your diet issues. It's such, it's not benefiting you at the end of the day. It's so funny because that, when.

I think about my my own personal journey as a as a trainer like helping people like going going from the like you know tracking down to the calorie macro riding a meal plan out that like matches that's ridiculous even so like that to like you know okay letting go with that a little bit but still really writing meal plans for people to literally getting to the place where it finally was like oh you know what just just stop eating processed foods I'm going to tell you your macros or this or that like literally go eat whole foods just the basic yeah go eat whole foods as much as you want And eat the meat first, like became like the advice. And it was like enough to radically change 90% of your client's physique.

Like that's not going to get you on stage and win a show, but 90% of all the clients that would ever hire you, just convincing them to move away from processed foods, eat whole foods, eat their protein first, solved most all the problems that you were having diet related with helping them getting in good shape. Isn't that great? It's crazy. I know. I love it. All right. I got another cool study for you. This one was, let me see where this was done.

This one was done at the University of Exeter. Drinking nitrate-rich beetroot juice lowers blood pressure in older adults. It reshapes their oral microbiome. So your oral microbiome plays a big role in how much nitric oxide you produce. Yeah. How much nitric oxide you produce? This, by the way, this supports other studies that show that mouthwash. Yeah.

So bad. Not a good idea. Yeah. because it literally kills all the beneficial bacteria that produced nitric oxide that you need for vascular health by the way poor vascular health low nitric oxide uh for men this contributes to erectile dysfunction and stuff like this so this study was pretty interesting and uh i brought it up because our partner's joy mode one of the main ingredients in there are nitrates from from be yeah that's right yeah that's right uh and uh so it's a it's a it's a pre sex supplement uh you take it 45

minutes before, improved blood flow. You can argue as a health. I love it. I take it, and I don't take it before sex. I take it pre-workout. I take it throughout the day. I get energy from it. I feel good.

One of the best things you do for your health is improve your vascular health, and nitric oxide does that quite a bit. Higher nitric oxide reduces risk of things like heart disease, heart attack, stuff like that. But pretty cool study. And, you know, again, if you don't want to go supplement route, beat juice. I just don't like the taste, but you can go with it. Beat juice, which is, yeah.

I mean, most, most of those supplements all have that, right? That's like the main ingredient. The main ingredient that works for most, like, your pre-workout supplements is that, isn't that? No, they don't. No, not nitrates are expensive. You want to put them in a supplement. It's going to cost you a lot. So what are the other?

They'll use argonine and citraline. Okay. So it's a cheaper precursor? Yeah, they're precursors. Yeah. Nitrates will boost nitric oxide for sure in a big way. Oh, interesting. So that is a cheaper way of doing it.

Totally. Oh, I didn't know that. I thought that's what the science production. too is the better route. That's why so many. No. Oh, yeah.

Citrolin, Argonin cheap. Nitrate expensive. Hmm. So, you know, again, for people who like

the blood flow when they work out. Yep. You get better pump. You get more, uh, better performance. Yeah,

try joy mode. Watch what happens. It's like, mm. It doesn't even come close to, you know, the other stuff. You know,

talking about overall health and predictors or something like that. I saw this Peter Atia interview. I wish I could give credit to the, the lady he was interviewing. I don't know what her name was. but I thought it was a really interesting clip. They were talking about what's the number one predictor

for somebody like falling down when they get in advanced age, falling down and breaking a hip or getting hurt. You know what it is? No. Toe strength. Oh, wow. To strength and ankle mobility

is she like is making the case. It's like the number one thing and one of the most important things to focus on when we age. Yeah, you know, let's fix that, by the way. People are thinking, you know, ankle mobility. Yeah, people think, oh, just tight ankles. No, no, weak.

Yeah. That's what, so weak feet. You have to be strong. It's strength all the way up and down. I mean, yeah, let's just address that in general. Anytime you hear us talk about weakness or lack of mobility or anytime we talk about lack of mobility or needing mobility, that's weakness and instability. That's right.

So that's exactly what that is. That's the root of being in mobile is weakness and instability. So having weak, instable feet is the cause of all those. Getting ahead of that, you take your shoes off and you articulate your toes and just keep walking around. Yeah, I think people don't think to do that. enough and we get so comfortable in these shoes that totally, you know, cater all of your different articulating movements. I, uh, I was squatting the other day and, um, and then I walked

on the treadmill afterwards in my chucks. And I actually could feel, uh, uh, what's the right term to degrading in my gate, uh, from lack of attention. I haven't been training very consistently and definitely haven't been doing a lot of my mobility ankle, stuff like that. And just hasn't been a priority. And I noticed it after squatting and then walking. I think where I really noticed was on the treadmill. I could tell by my gate and like, oh, wow, how I'm atrophying. Absolutely of atrophied. An area that I take a lot of pride in that I've worked on, I would say, is my ankle and my feet. Like, that was a big focus for, you know, I don't know, midpart of mind pump. And so I haven't been doing a lot of that. And I could tell the difference.

Yeah. Yeah. The reason why you get tight when you're weak, because people think when you're older and you see when people walk or they stumble and they're They can't catch themselves. The weaker you get, the more limited your range of motion becomes as your CNS tries to keep everything safe. And so you lose mobility. You lose mobility because your body becomes less and less able to control and stabilize in ranges of motion in different ways.

So you become more and more and more and more and more limited over time, losing the ability to be more. It's funny. I was this weekend, I was at church and one gentleman introduced himself to me. He's a name is Justin. He's an ER doctor. And we were talking about this with the elderly and how he's like,

their balance. And we were talking like, it comes from lack of strength. So we had this great conversation about this. And I was telling how towards the end of my career, I trained a lot of people in advanced age. And the changes that they had in their independence and mobility just from getting,

and listen, I wasn't doing like dead lifts. I mean, I couldn't. These people were in their 70s and 80s. They were deconditioned. Some of the exercises were like, we're going to sit down,

stand up. Yeah. And you're going to sit on this bench. And, oh, the bench is too low. I'm going to put some pads on it. We're going to sit down and stand up. It was like the most, or I'm just going to have, I'm going to, you're going to hold my hands and I'm going to have you try to come up on your toes and come back

down. Like, that would be an exercise. And the improvement they saw in their independence and mobility was profound. It was life changing. Yeah, some of the most basic. Even, that's why I love the sled so much because I can get them driving up on their forefoot. And the thing is they walk around and it's just all.

flat-footed movement all day long. Yeah. And they never strengthened that and too. You know, so that's just like one of the most basic ways to get them up and going and it's not too complicated skill-wise.

Totally. Yeah, all mobility and strength in all directions too because she pointed, thank you. Doug pulled up the interview. It's 296 on Peter Ortiz and it was Dr. Courtney Conley. Correct. Yeah.

That's correct, yes. Yeah, yeah. Courtney Conley was the doctor. So I didn't listen to the whole episode. I just saw an excerpt from it. And I thought, oh, this is really interesting and a really good topic. We haven't brought up the foot in a long time. And just I think it's so important that you do that.

I think it's a good habit to if you don't already practice being at home. Like I love having like a nice grassy backyard now or I'll just, I take them off and we'll play soccer barefoot in the grass with Max and just kick it around. So like that is as a good way. But if you don't, if you don't actively go do that, probably a good idea to incorporate it into your training is to get some barefoot days of your training. sessions. Otherwise, it's one of those things you'll just lose it if you don't actually practice it. That's right. All right, I'm going to tell you guys about something that sucks really bad. So I went today's day four, I think, of going off Kratum completely. Now, my dose, no fun. My dose wasn't even that high. Okay. So at the worst, at my highest, my dose looked like

about, what would that be, about five grams, maybe five and a half grams a day? Oh, I don't think you were that high. Five grams? You know what I said is? Those little, Those little, the pills are 500 milligrams each. Yeah. So at my highest, I would take like eight to 12 in a day divided. So maybe, okay. And then, but on other days it would be more like, um, just like seven of those, about 30, three, three, okay.

So now people use up to like 20, 30, 40, 50, okay, grams a day. So I didn't even get that high. Um, I started using them just for context. Uh, my uncle passed away about three months ago, just total moment of weakness. In fact, it started, I was on my way home. from, you know, visiting with family the day he passed away and I'm going to drive home and I'm like, oh, man, I'm so tired. I'm a fall asleep. Obviously feeling just totally just down. And I'm like, you know what, I'm just going to use some. It'll keep me awake and help numb and distract me from

these, just this terrible feeling. And so that started a three month cycle of me eventually using it on a daily basis. And the root of that for me is like, makes me feel capable, puts me in a good mood, whatever. Um, so it was a, about, I want to say a week or two ago, you know, I told you guys I had this, where my wife kind of asked me point blank if I was using it, I lied to her. Next day, I told her the truth. And so I told her, you know, I'm going to, I'm going to, you know, she's very, give me a lot of grace with it. And I'm going to come off. And my last day is going to be, you know, on this day or whatever. So I tried to kind of work my way down. I was taking maybe five or six capsule

a day, which is like three grams. And then my last day ended. The day after, I was like, okay, I'm not getting the good feelings, but I think I'm cool. So maybe I didn't, maybe I'm not going to get any withdrawal. It was the day after the day after. I hit it. Because it fully got out of your system, that's why. Yeah. And what it was for me, and I've been reading what people will go through.

So mine are not anything like other people. But for me, it was like lethargic, like crazy. Like, oh, even right now, you guys, I feel like, uh, you get the yon's, too. You get the yon. Yeah. And just, I was just worthless. Sona will help. I hate that.

Big time. Okay. Sona helps help me big time to get in the sauna and kind of sweat it, sweat it all out. Okay. It'll speed up that process. Okay. Because it is an awful that can drag out to be a good five days, five, seven days afterwards. Oh.

So even when it's completely out of your system, I would say it takes. Well, the opiate receptors have to kind of upregulating. And it takes about five to seven days to kind of repriming them. But just exhausted, lethargic, taking naps, which is even, this is my, this is my kryptonite because I used stuff like that to feel more capable. Well, now I'm, like, worthless. Now I'm not helping my wife. I'm not playing with my kids.

They want to play with me. I just, I'm just like, I feel like I'm, like, I took a bunch of sleeping pills or something. It was really weird. And just, absolutely horrible. But I had this great moment, this blessing, because I'm like going through this. I feel like, I'm worthless. I'm like, I don't know what to do, whatever.

My poor wife thinks I'm mad at her. And I'm like, I'm not maddie. I'm just, I feel like garbage. Yeah. So I'm trying to navigate that. And I had this moment where, I was praying and God showed me how far things have come for us. And I felt this joy, which while you're tired, you can feel joy.

So I was trying to explain this to people, felt this joy that was just such a gift. And I'm like, okay, I'm going, you know, I'm moving in the right direction. Let's do this. But I tell you what, man, that, for anybody who's like, you know, wants to get into that, that product or whatever, it's nasty. And I wasn't using a lot, man. I was like I was using it daily which which is not a good idea but I wasn't using much to feel like this oh and this is like I still feel like garbage but I feel better than I did the other you should have seen me the other day it was like I was like on Benadry or something it was weird man well this is why I'm so glad that you know we had that foresight way back when when I remember when mark bell first launched his and we were that was around the same time we were kind of talking and hanging out with him a lot and I remember it was I could I could feel he was like offended

that I was like, yeah, no, we, we're not going to promote that. And he was, like, trying to sell it on me. I'm like, no, I'm already aware enough of the benefit, I mean, of the, you know, addictive properties that it has. And so it's like, it's not something that we're going to promote on the podcast. You know, it's caffeine, cratum, weed. I mean, all of them become a, can become a thing like that where, you know, they start off with just a little bit and then you creep up, creep up, creep up, creep up.

And then before you know it, it's something that you find yourself. Something's a worse than others for sure. Oh, yeah. I mean, coming off a cratum, it is harder for me than caffeine or wheat. For sure. For sure. I can go, like, I can forget to smoke and go for two weeks. No big deal.

Not even a big deal. Caffeine, I have to make a strategic effort. So that's a little bit harder. That's what it's me all. In fact, even when I'm coming off caffeine, it's a little rough for the day, but I actually sleep better. I'm fine. Craton will. Yeah, mess to your sleep.

I can't sleep. I come off and then I go to, oh, it's just awful. So I would agree that of all of them, it's one of the... I tell you what, man, you know, I'll use the word sin, but you can use whatever you want in your head. But sin feels fine until you try to stop. Then you realize who you're worshipping or what you're worshipping. And so, you know, if you're like, oh, yeah, I'll just stop whenever.

All right, go ahead. Try it. Oh, you don't want to? You make up excuses? There might be something that's really over you. But that's what it feels like. It feels cool. I'm cool.

I'm managing it. Oh, yeah, try to stop and then see what happens. If the psychological stopping was a hard part first because I'm like, I don't want to stop. It makes me feel, give me energy. When I'm with the kids at the park, I'm playing with them and having a good time. And it's fine. It puts me a good mood or whatever. And then the second part now is the physiological.

But now I'm in it. I'm going through it and I'm not going to stop. I'm going to stay off of it. What day are you on right now? This is probably day four. Oh, you're going to be all right. Yeah. Go get some steam son on it.

But the lethargic part, man, I am, bro, you know how you go off caffeine and you feel tired? Yeah, that's way worse. That's why I always avoid it. No, I'm always trying to find other creative ways to do a little less and then, you know, keep it around. I thought I was getting sick or something. Like, this is not right. Well, speaking of sick, like, dude, my whole house has been sick and I never get, like, crazy symptoms. Yeah, and it's like, I don't know if I'm actually sick ever.

Like, I just, it's always. like it's not like definitive you know and like I have these weird symptoms this weekend like my legs were like really achy and like I just I felt a little like like what is that you know and so I'm I'm trying to figure out you know this mobility yeah a lot of my doll a lot of chocolate and I'm working through it and actually it's funny enough like so I was like you know I'm going to take a bath you know like I don't do that I don't take a page out of Adams book I didn't put any bubbles in there. Do you listen to death metal in the bath?

Because I mean, he would. He would keep me awake at least. But no, it's usually like, I have like a whole other playlist for chill. Like I do like a lot of like sublime and, uh, more. I don't always listen to the death metal. I don't always listen to it a lot. So you guys are correct.

Um, but yes, I'm actually the only tub is in my son's room. And so, uh, he was gone hanging out with his friends. So it's always kind of weird too. I'm like using his bath.

room and I'm kind of in there, like, looking around. I haven't been in there in a long time. What's he doing in here? He's always in here. You know, and like, you don't want to find stuff. He's at that age, bro, where you don't even want to ask questions about it. He's a full on teenager. You know, I don't want to, like, uncover things and, like, find things.

And, but I was, like, looking, you know, in his, his little, um, whatever you call that medicine cabinet. And he's got, like, the, the good. He's got, like, the serum. He's got all this stuff from Caldera, the skin care, like, um, It's all, like, completely organized. Like, he's doing it, like, systematically. Like, I didn't even know he literally just stole it for me.

And I was looking for it the other day. And, of course, you know, he finds the good stuff that I have and takes it all the time. But I thought that was kind of funny. I'm like, dude, you're a kid. Like, of course, like, they're going through skin issues and stuff and pimples and all these things. Oh, that'll help. Yeah. I was thinking that.

And I'm like, well, it's smart that he's getting ahead of his. Yeah, the Caldera Lab serum helps with acne. So that's actually a good. Because it balances the skin, right? That's right. It balanced out the back microbiome. It's funny you were saying, as you're talking, I laugh whenever, like, like, why does a 15-year-old need to make their skin look younger? That's what I was living.

You rub dirt on your skin. You were just fine. I never used anything. Oh, my God. I'm not a good example. I wash my face with dish soap sometimes. I'll grow. It's fine.

Dish soap. That has soap. This will do it. Yeah. You know? But I'm like, yeah, I'm sitting in there just hoping nobody like. comes in, you know, too. It's really vulnerable.

It's vulnerable. Like, don't you feel that way in a tub? We're just like, looking around like half the time? I don't know. I'm all in, dog. I'm all in. Candles, bubbles. You know, it's funny about what you said?

Is this a dad, a mom and dad thing? Moms are all about snooping around their kids stuff. Yes. Dad's typically are like, I don't want to find anything. Like, don't tell me about it. I don't want to, like, I'm not going to. I mean, is this like a man-woman trait thing? I think it's more like that.

because moms are like sneaky they want to go through your room look through things I'm like look at your text well I was gonna say who's in the at least all of your guys relationship like who's more likely to to grab the other person's phone and snoop through their phone like though that's wife is more likely even though my wife doesn't do that she's probably more likely sure I'm thankful she doesn't do that with me I don't even want to like I'm like I'm the type of husband who's like she wants something that like in her purse like I'm afraid to even go in her purse yeah I've caught myself do that like this is my wife why can I through her purse.

It's like, but it feels so intrusive. Yeah, I don't want to know if there's something because I shuffled something. Yeah, I don't want to see something. I don't want to see.

You know, I have no idea. It's just like, no, here, like bring it over like it's some sort of like nuclear bomb. Yeah.

Could you get this? Is you just manal this for me? Yeah, yeah. So, and same thing, like with like a phone. Like,

I don't know. I don't want to look at that. I don't want to look at if somebody butt dials me, okay? Somebody butt dials me and I can hang up. I don't want to hear conversations

I'm not supposed to hear Yeah, yeah, yeah Okay, like, I think a lot of women Or like, I don't know, I want to hear What's happening? I catch Courtney all the time Like if we ever leave the house She's like on the ring camera already

I hate that's like, oh my God And I'm just like, let's do it You know, I, okay, my thought on that Is because you always make up It is, it is in our genes To make up the worst case scenario Sure, that's what your default to So it's like, to me, I don't even want to risk

even if it's something innocent because the brain will automatically go to the worst case scenario so it's like why would I do that to myself that's so torturous you know what I don't need

I'm actually talking about this because you guys I'm sure you guys get this like we've had our same I've had the same phone number since I was a kid never had a different phone number on my cell phone

and I get at least three to four a week at least of people texting me that are strangers even like spam girls sending me pictures oh yeah or hey

hey what are you doing tonight and it's always a number I don't and like so I've a long time ago like I won't if it's if your name isn't in my phone I won't answer it if you're if your name isn't in the text I ain't responding to it that's a you better leave me a voicemail and then describe who you are write me an email or something because I am not I won't answer it but she gets those now but I remember when that that first started happening and I'd have to tell her about I'm like hey random people are like soon she like yeah okay sure and I'm like no I swear to God so now she she gets it all the time and she's like that is crazy I'm like I've been

telling you this for years Does it happen? That's a strategy. That's like a, what are they, is it fishing? Is that what that's called? It's a strategy. Yeah, yeah. Well, they'll, they'll send you a message.

Like, hey, you know, it was good to see you last night. Yeah. Something like that. You're like, huh? Didn't we know somebody who just got, just got screwed over like that? Say what? When I was single, like, especially New Year's Eve, that was like my move. I would just like, like, yelling out certain girls' names.

And then whichever one would turn around, I'd start talking to him. No, you did it. Yeah, bro. It was like, why are you talking about this? This is just funny. Like a drunk guy strategy You know he's like 20 You know, Susan

He's all He's all totally work And then it worked It totally worked One time I yelled out of Courtney And here we are Here we are I got two kids

End of story Oh my gosh It was a drunk idea for sure Yeah Those drunk ideas Are never good ones Oh you want to hear A bad idea

I saw this This clip Actually it was like A podcast of guys That talk about movies and history and movies and stuff like that. And you guys have seen the fastest, I don't know, I haven't seen all of them,

but you've probably seen at least a handful of the Fast and Furious, right? Yeah, I think I made it through one. Did you remember that, like, before Ludacris, because you know Ludacris is part of that series, right? It was Jaw Rule in the first one. Did you know that? Yeah, yeah, yeah.

Okay, so Jaw Rule was, and he had, like, you know, a couple cheesy lines or whatever like that. And I can't remember what he got paid. We got paid decent money, but that was right in the thick of when Jaw Rule was popping off and, like, a thing. and he turned down that role for the second one. It wasn't enough money, and it was like, it's still good money,

and that's why, and Ludacris took it. The irony of that is I think Ludacris has made like, you know, $15 million on the whole, on the whole, so it was like, plowable. Yeah, like, yeah, because he passed on that role. And, like, you know, the big joke is like, you know, no one's paying attention to draw a rule or cares anything about what he's doing. And even if he, when he tour, he's the one of the fire fest, right?

Remember, yeah, yes. So it was, it was around that. actually, Justin, I think that was part of the decision was like, oh, I got Fire Fest, I got this going on and stuff like that. I'm not going to do this, this film or whatever. So he's shit on the film and then ends up, ludicrous ends up doing it. Fire financial consulting. Millions. You remember, do you guys remember the, the prank that 50 Cent did on Jawroll too on his,

like one of his last concert tours? So, jaw roll and 50 has always been like messing with Jaw for a long time. They have beef, right? and so he had he had a concert tour and 50 cent bought I want to say the first like all the front rows

yeah like first four or five rows of the entire arena because their tickets were so cheap and so he just left it yeah just left it so it was all empty like that's messed up that's such a gangster prank right there

I would do that to a friend I would if I had that kind of money where I could just mess with someone like that I would I feel like DMX would have been a better replacement they're like the same guy yeah like they sound the same. I know. No, I agree. You brought up

the other day. I have to share this with you because I shared it with Justin. I think Doug wasn't here too. I wasn't sure. Remember the other day you just talked about how guy nicknames are like just the way. Horrible. Horrible, right? The real insecurities. So I haven't seen my buddy Greg in a long time, right? And obviously, I wasn't even thinking about this. You're talking about orphan Greg? Yeah. It's worse. Hey, bro, it's worse. I'll do worse than that? Oh my God. So I hadn't seen him in a long way. I haven't seen in a long time. He's an ultra marathon runner and stuff like that.

Used to be a trainer for me. Good, good buddy of mine. And he shows up my house. We hung out this weekend. We did our fancy football thing. I had like a little barbecue pool party and so like that. And he pulls a shirt off to get in the pool and he has got this massive scar down his stomach and up his back. And he was like, oh yeah, it was my back surgery. He goes in, tell me all about it. It's like

messed up, bro. And they re-stitched him up. And they like, his ab is all off to the side. Oh, bro. That sucks. serious surgery like that so the rest of the night I was called him C-section C-section great I told all the rest of my boys

all night long everybody's drinking some of this oh bro it's so good it was so good I bet he loved it oh yeah it's cool I mean but it obviously I wasn't thinking about it

would happen it was in the moment drinking having a fun time with the boys but it made me think I was like oh it's so funny Sal just brought up like oh we do that how vicious

because Katrina came over and she's like I can't believe you were saying that to him. Like, is he okay? Are you, like, hey, listen. That's just, hey, we're different, man. We're different. Yeah.

Like, female, maybe there's outliers, but if a woman said that to her friend, they would cry and hate them forever. Yeah, it would go off like a nuclear mom. Can you believe she called me C-Section? Yeah. And she would be done. You imagine a woman called her friend C-section for ever C-section? They would hate your enemies for life. Yeah, you know?

You guys just became closer. Oh, yeah. And just not even like a moment of thinking about it. Like I was like, I'm going to intentionally be mean. It was like, it was just the go-to thing to say right there at the moment. Yeah, too. If you're the short guy or the fat guy or the whatever. Stumpy Stacy.

Every other, yeah. That's a good time. Get them to do it. I don't know what's wrong with us. So good. If you listen to Brain FM and you select Focus or sleep or meditate, the music has been designed. and engineered by scientists to induce states of mind that match that.

In other words, listen to focus five to ten minutes in, your brain becomes more focus. This is engineered sounds and music. It really works. If you don't believe me, try it for yourself for free for 30 days. Go to brain. com. Forward slash Mind Pump. Back to the show.

Our first caller is Andy from Missouri. Andy, what's happening? How are you? What's up, man? Hey, what's up, guys? How are you? Good. How can we help you?

Hey, just going to get straight to the question. I am a 40-year-old police officer. I'm looking at competing in my first power lifting competition that our department's putting on at a local gym. I've cycled through anabolic performance, aesthetic, and symmetry two to three times in the past couple years. My squat is 465. My bench is 335. My deadlift is 445. I weigh 233 pounds.

I've been on TRT for about a year. I struggle with my deadlift, especially since my deadlift is usually higher than that. that's supposed to be higher than a squat, how can I best get ready for this competition and increase my deadlift? Yeah, good question, by the way. Thanks for what you do as a profession, by the way. Yep. I mean, is this competition going to be three lift total or just one lift?

It's three lifts. Okay. And it's, I guess they called it wrong, which is so you can use straps, knee sleeves. It's kind of a brand new novice thing that we've never done. Yeah, okay. So, MAPS power lift would be the program to follow, which we'll send to you. you know some some some things to consider too with this if it's if if you're like i just want to get my deadlift to come up then you what you do with the rest of your list is you kind of take a

break on them for a little bit uh to place more focus on the deadlift and i'll give you some tips on things you can do although when we when you get power lift follow it as it's laid out because it's a very well put together program but a couple things to consider one is sometimes you get guys that are better at squatting the deadlifting and they also tend to be really good at bench press and so really good benchers tend to not deadlifts. And that's more really a leverage thing, just the way that their bodies tend to be built. I'm on the other end of the spectrum. Yeah, I'm a good deadlifter, but I don't, I'm not a heavy bencher. Maybe I have long arms, I think. So that there's always leverage is something to consider.

The other thing, too, is have you used progressive resistance like bands and chains with your deadlift? Never done that. Those make a big difference. Huge benefit. Big difference. Yeah. So let's say you're going to go, uh, and your workout consists of doing singles with say, let's say 405, you would put, let's say, you know, 370 on the bar, but you'd add maybe 20 pounds of chains or even 30 pounds of chains. So the top of the lift, you're real heavy, but at the bottom of the lift, it's much lighter. Chains and bands, bands could be assisted, assisting as well. That progressive resistance tends to break through those types of plateaus. Nonetheless, mass power lift. Follow that, because you're doing a three lift total,

so you should get better in all three lifts with that program. So caveat to that is I'm actually going to, I'm going to have to have surgery on my finger due to a work comp thing. So I'm going to cycle through this for the next competition next year. So as I'm doing that, I've started powerlifting, but obviously I'm going to have to put that on hold for now. What other program should I cycle through to get ready for that? Oh, so power lift is great. I love symmetry and performance as ways to mitigate any potential injury, which you already have, it looks like. Yeah.

Yeah. It looks like you're doing all the right stuff right now, to be honest. Yeah. Okay. Is there an order that I should be doing it in any particular way? And then obviously do power lifting probably about the three months before the competition starts. Yeah. No, I would go.

Which one did you just finish? I just finished symmetry. You can go into power lifting. I started on power lifting, but then I haven't quite got it there. Yeah. Do you have any nagging injuries or pain anywhere? I haven't just, you know, kind of old man knee stuff here and there. So, you know, you could do another round of symmetry.

and then get back and then get into PowerLift and then make sure that you lead up to the competition giving yourself enough time with PowerLift. Gotcha. Okay. But otherwise you're doing great, dude. I appreciate it. Thank you, guys.

Yeah, you got it, man. Yeah, thank you. Yeah, it was easy. Straightforward. Yeah, progressive, the chains and bands were a game changer for me. Oh, yeah. My deadlift was stuck in the mid-fives, low fives, actually, for a while. I started using chains and bands.

bands in particular. Chains are good too, but those are pretty brutal. Such a good bridge, yeah, between. Oh, man, it got my deadlift to progress. Especially if it's the first time you're using them. Oh, yeah. You know? Yeah. He's never messed with them yet. And with bands, I would do it where they would assist the lift. I'd do it where they're at the bottom, which is kind of similar. Then I would do it to where the bands were attached kind of away from the deadlift to help with my pullback and my lockout. And you could do this with bands where you make the resistance different angles to work on different parts of the lift. forward or yeah oh yeah it helps a lot made a huge difference but then the leverage thing that's a big one oh yeah a lot of people assume that the deadlift should just be higher it's not true at all i mean you're that that way right justin your squat is bigger than your deadlift right it is yeah it's embarrassing but it's not embarrassing i mean i wish i had your squat so it's like yeah it's typically one or the other you're great deadlifters almost are never great bench pressers the long arms

are great for deadlift's terrible for bench that's what i like about power lift it's kind of like an equalizer in that yeah right because it balances it out right No, I agree. Our next caller is Juliana from Korea. Juliana. How are you? What's happening? Hello.

Hi. How can we help you? What happened? I'm just waking up. So is Justin, too. Yeah, I got Krusty still working through it. How can we help you? So I, well, thanks so much.

So I sent an email a couple days ago, a little bit story of my background. I've been training for the past 14 years. as I joined the Marine Corps. I competed once after my competition. I went down on a road of eating disorder, depression, and I was bullying for almost two years. And then I got back in a really good relationship with food. Little by little, I incremented my macros, and I was in a really happy relationship with my macros until I got an injury back in February.

So I stopped training for almost six months. I had a femur fracture. Now I can't, now I'm clear to go back to training, but I really don't know where to stop now. I'm like, I don't want to get fractured again. I don't know how to do it again. I'm really good on following guidance, if that makes any sense. Yeah.

No, good. I'm glad you asked us. Map starter first. Jillian, typically a stress fracture is due from years of over-training. Is that what happened to you? you? I believe so. I was overtraining. I think I was on my pick of my training and I started running with my coworkers and I started loving it and enjoying it. And I went from three miles to five miles to seven to ten. And I was doing a strength training. In my diet, I balanced more

on fats than carbs. So yes, I definitely overstrain myself. I know that. And I fractured the stronger bone in the body. How? I don't know, but definitely. Yeah, so you mind if I go through your background a little, again, just to kind of recap so we can give you the best advice? Yeah, so training has been a part of my life, my whole entire life. I started doing sports when I was five years old. My mom had us doing any type of sports when we were a child.

Then I moved to the state. I enjoy RFC in high school. I did a lot of running, a lot of military training, to call it that way. Then I joined the Marine Corps, and for 14 years I've been doing mostly running, no more than three miles. I never had a good relationship with running. Now I do, but I also did weights. Never had a guidelines before the competition. I did a bodybuilding competition once.

I loved that. but after that I got very upset with maintaining double five percentage that that's impossible so then I went to my couldn't cope depression on eating my eating disorder but I was continuing always working and every time I felt that I was eating bad I used to next time I went to treadmill and next time I went to cardio bad after that I overcome that my mindset changed I I started doing more of reverse dieting and getting my body back to be healthier. So, yes, never nothing specific. I started listening to you guys because I started looking into strength training more than hypotrophy. And I was doing strength training for almost two years. So low reps and I was doing five reps, everything. a squad rack and I got to live.

I was doing 2.45 if I don't 245 to 65. Wow. Typically when somebody trains themselves to the point of a stress fracture, especially on the femur, and then they say they love what they're doing, it's more about what they're not doing. In other words, it's that it's taking you away from something that you hate. Do you know what that is when you're exercising?

What is it taking you away from or what is it distracting you from if you don't mind me asking? I don't know. I was enjoying doing my exercises like hitting the gym, but I was focusing more of not becoming super big, I'm guessing. I didn't want to just gain a lot of weight. I just wanted it to maintain with a low body. percentage, but not really was running away from something. At my time, my military standards.

Yeah. Because of your background and how long you've been doing this, this is going to be a difficult, because I can give you the right answer. I know what the right answer is, but it's going to be hard to stay on the right path because you're going to veer back to what you were doing before. And your tolerance for intensity or what you would judge to be the right amount of volume intensity is skewed. Part of it is because of your background. Part of it is because you were in the Marines. It did result in an injury that kind of stopped you in your tracks. But that's always

a terrible way to stop because you're forced. And when you're forced to stop doing something like that, it's really difficult, really hard. As you start to feel better, it'll be very hard not to veer back to what you were doing before. So what I would recommend is MAP starter. I'd recommend just walking and I'd recommend eating in a reverse diet. The challenge is going to be being able do that and that start to slide back little by little incrementally, maybe sometimes quickly to really pushing your limits. Yes. You would be the perfect.

You would be the perfect person to work with a coach through this process. Because I can give you the advice right now, but I have zero confidence in my advice on one call like this. I would have to work with you for a little while because- A lot of psychological training needs to happen with this. Yeah, because right now you're in the mindset that's right. this mindset is not going to stick around. I promise you.

You're going to get to a point where it's going to shift and you're like, man, I feel good. I'm going to do a little more. And everything feels great. I love it. And I'm going to do a little more. And everything's good. And I'm improving.

Therefore, I think I could do more. And it's going to continue down. You're going to keep going down that path and potentially cause another injury or problem. No, and you're right because I had, I got clear from the injury. Well, that it was getting better. It got better to a 90, 80, 80%. and I started back training. I said, I need to take it slow.

I was, I promised I was like in a slow, but no, I slow to my body. The pain started to come back. I was like, okay, I got to stop again. So yes, you on that one, yes, you are definitely right. I do, I do need to like, just because I'm doing more doesn't mean, just because I'm doing less, it doesn't mean it's not working.

Yeah. It's hard. It's really hard. This is going to be a very, hard path out, but the end of this, if we do this right, is going to be so amazing. It's going to be so amazing. You're going to have a real relationship, a healthy one with all of this. But you've got to get out and you've got to get through the tough parts and coaching I think

would be, I think it would be necessary, at least for the first six months or so. Okay. It will be good to mention that I have a training in January that I have to get ready for. what's the training well hopefully hopefully so i'm waiting on results on if i go to um it's like a basic training it's an officer's training okay so i will be going to the officer basic training in january for 16 weeks and there isn't quanticos in virginia so the the weather will be cold good thing in korea i will have that call and i will have the opportunity to train for it at least to have climatize myself, but yes, the training is more to

endurance. Yeah. It was like it. I think, and the last thing I want is get there and get injured again and not to be able to complete the training. The training will be easy for you to pass. That's not going to be a problem. It's not going to be a problem. But what it's going to do is it's going to give you a target that you're going to

overtrain for. But the training's going to be easy. For someone like you, it's going to be a piece of cake. So long as you're healthy, that's not going to be hard to pass that. I think you know that. I think you could, you know, you can probably pass that with your eyes closed because you've probably done it so many times. So I don't want you to use that as like a, uh-oh, I got to make, I got to push super hard. We still need, if we do this the right way, that'll be a piece of cake for you. Okay. But I'll send you map starter, but I'm also going to have one of my coaches

call you because I think that will be the only way to get at, to do this the right way. Because they're going to have to be with you when you, when you get to those stumbling blocks, which are going to happen they're going to happen i'm speaking from personal experience yeah they have yes i do tend to push myself more than that i need however jack february was like my pick of my i was like on my pick and i in the competition the competitions that they were the most rewarding moments of my journey of training journey and when was the competition The first diet. The competition was 2019.

When did you get the fracture? And the fracture I got it last year, just this past year. Not me this year, at the beginning of the year. February 26, to be exact, that's when I found out. Do you see the connection between, do you see the connection between the competition and the stress fracture? Yes. Okay.

That I pulled my mind on both. like really hard yeah well here's what it's like here's what happens when you have a competition and then that's like the peak of your like that's the best thing when the competition is over where you go you chase it and you just chase it you chase it you chase it or you go the other extreme or you're going the other extreme yeah yeah so i'm going to send you starter but i promise if you don't have a coach you're not going to want to do it because it's going to be boring so I'm going to have a coach call you and we're going to individualize something for you and then when it gets really hard you just got to just talk to your coach definitely okay no I appreciate

it and sometimes you don't want to hear this stuff but you need to yeah I know I know I know what you're feeling right now it sucks it's nerve-wracking but uh having someone there to coach you through this is your best bet for sure. You're going to make it through it. You're going to be all right. Good. Take care of that body. Well, quick question.

Justin about, I'll be looking into vitamins or multibitamins, any recommendations? I'm on, I'm taking calcium right now for sure. That's the first thing I started taking vitamin D and calcium and everything that it will help my bone, which it did. Back to eat a lot of, not a lot, but a balanced dairy, because that's, time of my, my journey on my life, I quit, quote and quote, quit dairy, not necessarily, but I did. But now I'm back to eating more yogurt, more milk, and having that natural vitamin D on my body. Yeah. But that's all the vitamins I'm taking.

Yeah. So I would add a multivitamin, multivitamin to that, D, calcium, magnesium, a multivitamin. But two lower calories and over-training will cause the same problems, too. And that's probably... I think I'm not. Yes, not right now. But that's what'll happen. That'll cause that.

I've seen women who strength training a lot get osteoporosis because they were under-eating and overtraining. Even though they were strength training, they would get osteoporosis because of those two factors. So you can't fight those two factors with nutrients. You need the calories. You need the rest. And you need appropriate strength training.

Otherwise, you'll start tearing things down. Awesome. Okay. No, thank you. All right. I'm going to have someone call you, Juliana. Awesome. Thank you so much.

Rachel, I get to hear almost every day. I was on vacations I haven't listened to it in a couple days. And I don't know. I've always had advice for males there when they're studying. They're having that support as the spouse. And I'm like, what about us the females? When we need to find the spouse? We got to.

You got you. No, but it's like Rachel. It's like Rachel. Thank you so much. I appreciate a lot from you guys. Thank you so much for calling in. We appreciate the support. I hope to see you in our team. When I go back to the States. All right. Okay. Thank you so much. Thank you. Bye-bye. We need to have some call her because yeah. I mean, there is zero we could do on this call. No. That's going to really help her substantially. I don't think we told her anything she doesn't know. Yeah. But it's going to be, I mean, You could feel her nerves. Yeah, even her trying to recover and go through that little bit of training

was already bored with it. A stress fracture of the femur. And once she said Marines and all this stuff, she, she feels hard. She has it tolerates for a beat down. And she doesn't eat. And there's, and there's, combo is bad. And there is such a disconnection because she's saying, I love it. Yep.

So you always ask yourself, how can someone say they love something that is causing so much grief? and that is a position that you need someone to coach you out of because you are seeing things in the wrong way. And to get out of that on your own is very difficult, even an injury. I hope she does it because I know that we can help her. I just hope she doesn't. Our next caller is Justin from Oklahoma. What's up, ma'am.

What's up, man? What's going on? Justin's happening, dude. Hey, guys, thanks for having me on. First of all, just wanted to thank you guys for everything that you do. you've really changed and enhanced my thinking when it comes to health and fitness in a big way. So I appreciate that. And then, Sal, you specifically with your faith journey, it's been really inspiring. I grew up in church. I've been very active in church all my life.

And so your bravery and your courage in just being outspoken about something that you might not be comfortable with is really encouraging. So appreciate you guys. Thanks, my awesome. I'm going to read through my question. just so I stay on track and get through this pretty quick. So I'm looking for some practical advice on how I can begin to train for some endurance events. I'd like to start with a half marathon, potentially at the end of this year. And I'm currently on a weight loss journey working to improve overall health.

I'm down almost 30 pounds from the beginning of this year so far. And ultimate goal would be to lose another 40 pounds or so over the next 12 months. I'm aware that running and cardio in general is not the most efficient way to lose fat. so that's not necessarily my main reasoning for doing it. There's always been something intriguing to me about building for endurance events. I'm pretty overweight still, 245 at 5-11, so I want to do this right. I've gained some strength over the last year and don't want to sacrifice my strength or muscle mass while trying to improve cardiovascular health as well.

I want to avoid injury, burnout, and would love to get even stronger during the process, if at all possible. So how can I go about doing this the right way to avoid injury, to improve these areas, at the same time, is that even possible, or should I just delay endurance training altogether for now and keep focusing on strength and weight loss? Yeah. So, okay, so, yeah, I would totally avoid the marathon right now. And here's why.

It's not working in your favor. No, and the injury risk is going to be really high, dude. You're a big dude. You're still trying to lose weight. I mean, how often do you run, or what's the last time you did a lot of running? I've been on my feet quite a bit for the last couple months, and I've run probably two or three days a week, usually around a mile, mile, and a half, two miles somewhere in there, probably three days a week. When was the last time before that you ran consistently? It's probably never been super consistent.

I would go two weeks on and then fall off. I've done a couple like 10Ks and half and 5Ks, but other than that, I have not done anything big in endurance. So here's the thing with running like a marathon or half marathon, just like with strength training technique is paramount. And if you start training now with the little experience you have with running and you just go to train for fatigue, your injury risk is through the roof. So that's my main reason why. It's not for the strength loss because that'll happen. It's not because you're going to postpone the weight, the fat loss, because that'll also happen. It's because the injury risk is so high.

you're a big dude your technique i can guarantee isn't great and if you go to push endurance uh it's going to be even worse and your risk of injuries can be real high if you were my client this is what we would set as a goal to reward yourself for getting to our weight loss goal so if you were my client and you told me that's like something you want to do like cool all right let's set ourselves a goal let's shed some of this weight and then we're going to train then we're going to train for a marathon as your reward and that's how i would position it totally as the better strategy um As far as, like, trying to do that, I think the, I know Sal's pressing the injury thing, I just think it's a terrible idea metabolically.

It's just, you know, losing, losing 50 pounds is, is a journey and a half. Like, that's a big journey, and you want all the muscle you can keep to help you with that. It's only going to be that much more difficult to all means necessary to do something with endurance training right now. Here's what it would look like if we were to do this perfect, okay? We would focus on the weight loss with strength, training, and diet. 50 pounds is your goal. So you'd be down to 205. Once you got down to 205, I would hire a running coach.

And I would work with a running coach once a week on biomechanics and technique. And I would do that for a while before attempting to push, you know, that's thing. Or actually jumping into a program. That's right. I would work with a running coach because that will make it such, so much of a better experience. now you could probably grind your way through this but you're very likely to set things back and the risk of injuries again it's high dude

every time you hit the ground you know you're 255 that's like that's way more than 255 that's hit in the ground because of the impact your Clydesdale and then because of the technique and you know a short stubby Clydesdale yeah I am too bro so yeah so I would go down I would wait till I got down to 205 hire a running coach and take your time dude I would all

get the biomechanics And it would make you, you would turn yourself into a really good running machine if you did it right. I also think it will be important for us to evaluate where you're at calorically when you get down to that 205 and how to make sure we increase calories as you start to build up endurance training. Because you're probably going to get down to pretty low calories by the time you get really close to your goal, right? If we slowly reduce calories over time or even if you kind of manage where you're at, you're eventually going to get to a lower cow. and then to go right into doing endurance training, we're going to want to make sure that we supplement those calories to support the training you're doing.

And that psychologically can be difficult from somebody who just lost 50 to 100 pounds. Like, that's tough to tell that person, like, all right, now I want you to start eating three, 500 more calories, but you're going to want to do that when you get back into your running too. You're not going to want to add the running on top of where you're at calorically because that'll just lose muscle like super fast. Well, that's the other thing. I was worried about was I'm going to have to bump up my calories just to sustain

where I'm at if I'm going to put that much activity in because right now I'm probably anywhere between 24 and 2,600 calories consistently. And that's not going to be enough if I'm running four days a week on top of trying to do some strength training too. That was another one of my worries. Slowly increase your calories right now, focus on building strength and walk. And what you're going to see is it's nice, you'll see your body slowly lose body fat. Once you get down to like a, like, you know, close to your goal, hire that coach.

People do not view running as a, as a skill. You know, it's like this. Look, if you told somebody, hey, you're going to go deadlift for 20 minutes straight. Go for it. Without the person having perfect deadlift form, we'd all know what's going to happen. But for some reason, we look at running like it's not a skill. Like you just got to just go. Just gruel yourself through it.

No, no, that's, it's a skill like anything else. And we can get good at it with practice. People can get really good at running if they treated it like a skill. So do it that way and you'll find it way more enjoyable, dude, way more. Cool. Well, awesome. That's all I had. I love to talk to you again.

Justin, reach back out as you get closer to your goal and getting ready to start that because I think we could also help you talking about where the calories are at and all those things as you start to introduce. Well, I mean, basically all I've done right now is just a ton of walking, a little bit of running and just map Sanabolic really. I love MAPS andabolic. That's great. Yeah. Sounds good. I like where you're,

and I like where your calories at too because you're not so low that you're going to get really bad. Like that's a good amount of calories to probably keep sustained weight loss, but then also feed you enough to keep on that muscle. Cool. All right. Thanks, y'all. Appreciate you on. Thanks for calling in.

Yep. Yeah, I've trained at least 10 people for half marathons or marathons. And I always had them, well, not all of them. In the beginning, I didn't do this, but towards the end, I would make them get a running coach. Because I'd go to these events. And these are like, you know, marathons raising money for breast cancer research. These are marathons that people join for some kind of cause, right? It's not like you have like these high competitive, you know, highly competitive runners.

And I've even done a half marathon. And just from a biomechanics standpoint, you stand at the finish line and you watch 99% of the people crossing that finish line. Terrible biomechanics. They're just grudging through it. And what we do is we make shoes and devices to try to correct. It's like we're putting crutches on everything to try to fix the problems that should be fixed with just proper technique. Then you see the occasional runner who has good technique and it looks amazing.

Well, especially you're over 200 pounds, honestly. Oh, yeah. What are we doing? No, yeah. Because, yeah, I know how that feels. And then, too, if you're not trying to actively lose body weight, you know, that's just so much to keep you flat-footed and you're not going to have good technique. You're not going to absorb that impact.

And so it's, you know, that would, that would be the pressing issue for me is they're really kind of like, if that's your serious goal, like we got to lose the weight and then get strong for this first. That's right. Her next caller is Joshua from Australia. What's up, Joshua? What's happening, dude? Hi, guys, it's, I'll give you the normal greeting of you've changed my life. You've changed so many lives. you are fantastic of what you guys do

and not just change lives just save lives as well thank you but thank you for having me on you guys are just an awesome trio to be honest thanks man yeah

thank you again for putting me on you got it how can we help you how can we help you did I'll just go I'll go to my question and might be a little bit changed

not not really but do you have my pictures there or not yeah it looks like I do actually let me pull those up

okay so so I've been training on and off for 12 plus years and when I say you know on and off

you know life gets in the way or whatever I heard my rotator cough quite badly so I couldn't train as well I'm sorry I'm trying to, again it's very early in the morning here

so what I did is I went into a slight maintenance a slight bulk for in a month and a par after rehabbing my shoulder I think my main question is if you can see those photos

like my back muscles and my arms I don't I don't need to train them at all like two sets a week that's it but my chest will not grow at all now I've asked forums

I've asked everything it's like do I At the moment, like I'm at 2,100 calories. And it seems to be all going to other body parts. I know you can't, you can't pick a body part. I know that. But for some reason, my chest will not grow. You can actually make a body part to build.

We can't spot reduce. You can pick a body part and say, hey, I'm going to go build that body part and train specifically to do that. So in your case, when you get a client that says, hey, I really want to develop my chest, we can organize the program focused on that and eat in a calorie surplus and absolutely spot build. You can't spot reduce, but you can spot build. Are you following any of our programs, Josh? yeah I've done anabolic

and anabolic advanced both have been awesome um like I said my arms and back just grow like crazy

and then my chest just won't okay and that's kind of like where the question is it's like I do for my chest I do

um Smith incline mainly and dips and then I'll do dumbbell full ROM just to get that full stretch but for some reason it's mainly my upper chest that's just for some reason it's just not growing well here's what you'll do okay you can reduce volume from the rest of your body especially arms and back throw it to chest and put yourself in a calorie surplus. And so what this probably look like is about 20 or so total sets for chest throughout the week.

And then the rest of the body, maybe four to six sets total for each body part. So the vast... Oh, really? So, like, drop it that far. Yeah. So each every other body part, maybe four sets, six sets total for the week. 20, roughly 20 sets for chest, split up over three workouts, but also getting a calorie surplus. Yeah, bump your calories

Another, at least three to 500 calories Yep So start putting You really think so? Oh yeah Oh yeah With that With that

Because like I do I do have a little bit of The body is a small fear That we all kind of go through I'm not going to put on that much fat Am I? No

3,400 No, it'll go to muscle Yeah It'll mostly go to muscle So about, like I said About 20, around 20 sets for your chest for the whole week and maybe four to six

for each other body part for the whole week and at the beginning of your workout start with chest and then give yourself time okay this is the one thing as well I'm a little bit impatient with the I guess like waiting between

sets that's a problem that's definitely a problem should I wait more oh yeah give yourself two minutes at least at least two to three minutes yeah okay two to three minutes all right Josh I see you're also in our private forum

so I wouldn't if you shot me a video of you doing your bench press too maybe there's something mechanically we can help you with too yeah like you know the next time you're in the gym and you do your your chest workout maybe give us a couple videos and tag us and so if there's any tips that we can give as far as your mechanics too because if

if those are off a little bit that could be playing a role also here's your connection you might not be as strong as you want and so to be able to prime it properly going into your workouts you know it's going to have a little bit more opportunity to recruit and maximize that recruitment process yeah so i think because of my shoulder yeah when i was going forward like i'm definitely flaring out more deliberately when i'm like chest pressing just to get that full range of motion and not like because when i'm I, if I, if I go from that range to that range, the shoulder still hurts a little bit. Yeah.

Dumbels will probably feel a lot better. Yeah. Yeah. And did you get it repaired? Uh, I rehabbed it. Yeah. Okay. Okay.

Yeah. Just, just be careful with your technique. Don't, if, if too much weight hurts go lighter and slow the tempo down. Yeah. And then, and then the other part of this is sleep, Josh. How much sleep are you getting every night consistently? I just got back from San Fran actually I was there for 12 days

so I've messed up my sleep routine and I know how important you guys sleep like talk about sleep is to heal everything the most important thing I'm just taking EAAs, creatine just trying to get everything back

into motion again. Yeah. So consistent sleep, calorie surplus, more volume for the chest, less volume for everything else, and rest in between sex. Yes, longer rest periods.

And then wait. Give yourself some time. Building muscles a slow process. Yeah. Okay. All right. That's what I thought you would say. Give me a second.

Let me take this one out. But yeah, I thought you would say, Um, do you have, I guess, any tips on, uh, I guess, like getting back into a proper sleep routine? It, what, yeah, you got to be consistent. Okay. So, so turn everything off an hour before bed.

You don't want to use any substances that can influence sleep. So alcohol, nicotine, cannabis, uh, so you want to stay away from those. caffeine early in the morning but after that off of it and go to bed and wake up at the same time every day yeah is it okay to uh take melatonin to get my rhythm back correct yes so especially because you just got back from um you know from a totally different time zone you would take a large dose of melatonin before bed uh for the next couple nights and that should speed things up okay great um I also know creatine helps with that when you're waking up a larger amount. Yeah, but taking a larger amount and it has been helping with my, I guess, like, my own blindness, whatever you want to call it.

Yes, but it doesn't fix it, but it'll help with the cognitive performance. So it's about 20 grams that you would take split up throughout the day. Yeah. It doesn't fix it. So it's not a replacement. But it is a nice bandage. I do have one more question for you. I know you guys have got a lot of people.

The warrior stack with the peptides. Can I get on that? I mean, you can do whatever you want. It'll help with injury recovery, but what we just told you is 99% of it. So, yeah. So the peptides aren't going to, they're not going to, it's not going to replace anything i said a wolverine stack or you say warrior stack yeah i think you're

talking about bpc and thymus and beta or tb 500 is yeah yeah that's yeah that's good for inflammation and healing if you still have an injury yeah okay awesome yeah oh thanks so much guys i just needed kind of that uh that clarity you know what i mean like just like okay hear it from you guys and you know well you're you're in the forum so keep us posted as you go through this journey. Just let us know as you're going through and then tag us. And be consistent with what I said. Consistency is king. If you do it consistently, you will see over the course of a year, two years, some changes for sure. Get your sleep. Okay. Okay. Surplus. All right. All right. Thank you so much, guys. We'll get some rest, Josh. Go to bed. All right, dude. I'm going to go slate my

off off, to be honest. All right, man. Thank you. Take it easy, bro. Bye, Paul. Bye, guys. Bye-bye. yeah it's a lot of people with the volume you take away volume from other body parts you have to do that you got to do the trade you just add you're you're gonna overdo it and then it's slow man yeah I've developed body parts but it would take me like two years of consistent application you just have to keep it going

that's it I mean like Justin said poor connection also potentially not enough calories also maybe not resting like you should in between sets all that stuff will play a factor that's making this more difficult. So if he listens, if he takes all the advice, he should see a difference, and he should see a difference relatively quick.

90 days? Yeah, yeah, he'll start to see a difference. I mean, he's not going to build a massive chest in 90 days, but he should start to see a difference. It's stronger, at least. Yeah. Look, if you like the show, come find us on Instagram.

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