Mind Pump: Raw Fitness Truth - 2733: 6 Muscle-Building Hacks You're Not Doing (But Should)

Episode Date: November 21, 2025

Mind Pump Fit Tip: 6 Ways to Build Incredible Muscle and Strength You're NOT Doing. (2:58) Rocky montages = injury zone. (22:36) Mind Pump Recommends 'Stiller & Meara: Nothing Is Lost' on Apple TV. (32:25) The damage pornography has caused to men and women. (37:30) Functional vs traditional training. (43:01) Can you think of an exercise and get stronger? (45:50) Kids say the darndest things. (48:50) Beard grooming and battling going grey. (49:48) #Quah question #1 – What are the proper steps to achieving a pull-up? (54:52) #Quah question #2 – Are deadlifts a back or leg exercise? Where would you put it in a program? (57:26) #Quah question #3 – Thoughts on workouts like Burn Bootcamp, F45, etc.? When I did strict weight training for 2 years, I saw almost no changes and got bored. (59:17) #Quah question #4 – I have the hardest time with my nutrition. I'm currently in a bulk and can't seem to eat enough. Do you have any suggestions on how to assist with that? (1:00:46) Related Links/Products Mentioned Here's how to break free from porn, restore intimacy in your relationships & live a life of freedom using the DeepClean™ System. Access to masterclasses on intimacy, purpose, and healthy relationships. A private brotherhood community for daily accountability and support. Visit: https://deepcleancoaching.com/mindpump Join our Free 7-Day trial today! Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout** Mind Pump Store Mind Pump # 2555: The Muscle-Building Secrets of Unilateral Training Mind Pump # 2005: How to Incorporate Isometric Training Into Your Routine Mind Pump # 2593: Six Weird Lifts That Make You Strong AF & More (Listener Coaching) Mind Pump # 2723: What Would Happen to Your Body if You Only Did 1 Lift a Day? Mind Pump # 2684: Do ONLY These 8 Lifts to Achieve an Amazing Body Mind Pump # 1632: The Truth About German Volume Training Watch Stiller & Meara: Nothing Is Lost - Apple TV Photo ID will now be needed to access adult websites or porn on X or Instagram Mind Pump # 2705: How to Quit Pornography with Sathiya Sam Effects of plyometric vs. strength training on strength, sprint, and functional performance in soccer players: a randomized controlled trial The Diary Of A CEO - YouTube Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Mind Pump #1577: What to Do When You Are Getting Bored With Your Workouts Muscle Mommy Movement Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Sathiya Sam (@sathiyamesam) 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, we picked some questions from our Instagram page, Mind Pump Media, to answer that were posted from listeners.

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The code is Black Friday. You guys, real quick, I just want to mention we got a sale. It's up to 25% off equipment and select apparel on our store. Right now, there'll be $5 items as well. A sale be from November 20th through November 30th. Go check it out at Mind Pumpstore.com. You know what's interesting is that there are effective ways to build muscle proven by studies and experience that a lot of people simply don't take advantage of.

In fact, the majority of you watching this right now are not doing the next six things we talk about that can build tremendous muscle on your body, especially if you've been working out for a long time. So we're going to talk about them. there's five weird ways ways that actually trigger muscle growth that you should be using and we're going to get into it I do all of these

all the time no so you know you have your you have your bread and butter stuff right that I think a lot of people now are familiar with compound lifts and you know progressive overload and you know that kind of stuff

work out programming I think a lot of people still get that wrong but more people are getting it right now than ever and that works That definitely works, but there are areas of strength training that people just, in fact, they may sprinkle in a little bit about what we're talking about, but they don't do legit cycles of what we're talking about where they actually make it their programming for a block of time, which is a huge miss. Very big mess. Yeah, and I think too, it's, especially with like isometric train, which we'll get into. but like there's there's certain techniques that um i think that uh it can get kind of mundane or or it's it's it's hard to kind of mentally um structure that so it's like okay how long do i do this

like what's how many weeks should i be doing this and get gained the benefit from it but there's definitely a way that you can program this where you're going to get max effect out of it well you what you said was what i was guilty of as a young trainer so i i i i i'm understood, maybe not to the same level that I do today, but I understood the value of all these things, enough to sprinkle them into my workouts. That's right. And so, and that's kind of how I thought about it was like, oh, I know they're valuable. I've read some of the stuff on it. Like, I'll make sure every now and then I throw some of these exercises in there that complimented all these tips. But never did I ever build a program or a routine where I dedicated a phase to like this way of training and all the things you're going to cover. And it wasn't until, really it wasn't, it wasn't, really structured until we started writing a lot of mass programs. I mean, and I think that idea of creating that for others is,

you know, again, we're, we're, I'm very guilty of being a better coach for other people than myself. Did I really apply that? And went, oh my God,

this whole time that I've been teaching. This is best for you. Yeah. Yeah. No, same. So I'll tell you, uh,

what we're about to talk about, you should do probably for a minimum of three weeks. And in some cases, you could do as long as six, eight, 12 weeks to really reap the benefits. Because when you do it, when you change your training and use some of these things, like doing them once will give you a little bit of benefit. But you don't get, just like when you practice a traditional lift, like a barbell squat, there's a learning curve. You get good at it, which you progress as you get good at it.

But once you get good at it, then you really take off. Right. With the muscle and the strength and all that stuff. Because at first you have to learn how to do the lift and get your body used to it first. And there are, again, there's progress in that. but then the progress really takes off after that. So we'll start with the first thing, which is unilateral training. Unilateral training is training one body, sorry, one side at a time.

And most of us will do some form of unilateral training sprinkled into our workouts. So, you know, we're doing a shoulder press, and you might do a one-arm shoulder press here or there. More often than not, it's in arm exercises. Maybe sometimes in back you'll do a one-arm row or something like that. Rarely in chest you see one at a time or alternating. But almost nobody does a full block of programming that's centered around unilateral training. And it's incredibly effective. And we know this personally because we have a program called Map Symmetry that is a unilateral training program.

And the feedback we've gotten from people who follow it. Insane. And a lot of the feedback is from people who are experienced. Yeah. People that normally wouldn't expect to see this kind of progress because they've been working out for so long. And they're giving us Dexa scans, and they're showing what's happening.

And I'll give an example. I remember there was an episode with this young lady who'd been strength training for a long time already fit. She did a Dexas scan, and a Dexas scan will show you your lean body mass and how it's dispersed on your body. And so you can see that your right arm has, you know, 0.5 pounds more muscle and your left leg has a little bit more here. which is normal.

So you're not going to have perfect symmetry from side to side. But anyway, she followed the program and the discrepancy suddenly balanced out, which equated to a few pounds of muscle gain, which was huge for her, which would not have happened had she stuck to traditional workout program. But it's because she did unilateral training for a prolonged period of time that happened.

Yeah, it's just like one of those natural things that just addresses what needs, like any imbalance, any kind of dysfunction, like we we just stay there and we allow the body to to actually like connect and really really strengthen um really strengthen that that entire joint around the joint and get everything moving functionally and it's optimal again and you're not going to allow for that time if you don't dedicate um you know an entire block to that's right i mean of all the six that you've you've listed here, I would make the case that this is probably, like, because they're all, they're all valuable for building muscle and strength, right?

Especially if you've never done them for a full block and consistently. But I would make the argument that this one is the most necessary or the most valuable. I would agree. Just because of- This is the one you can do the longest. Yeah. You do 12 weeks of unilateral training. I think there's a lot of pros to it.

I think I see way less injuries in unilateral work. Obviously, you're not going for max load because you're not working bilaterally. and so you see less injury. You see much better focus and connection because you're just kind of focusing on one side versus moving the weight. Most everybody, like nobody is perfectly symmetrical. We all have somewhat of imbalances.

So everybody's going to get some benefit. How much benefit you get from it really depends on that, how much of that discrepancy you might have. And so of all the ones that you're about the list, I think this deserves to be the first one talked about because I think it's the most necessary of all of them. and probably what I consistently did with most all of my lines. I think it stress tests more like the lateral and rotational forces.

Also. Which is so like if you're more anti-rotational and you're strong in anchoring your body, like that translates so well once you go back to barbell lifts. Totally, totally. All right. Next up, isometrics, you guys,

uh, in a three week period, nothing will build more strength in a faster way than isometric. Now, the downside of isometric isometrics is that initial burst of strength quickly levels off. But almost nothing builds strength as fast. When they do tests on isometric training, you'll see a dramatic increase in force production in a very short period of time. So, you know, if you could add five pounds to a lift from one week to the other, like, if you do bench press this week and you did 150 and the next week, 155, that's huge. Like five pounds is huge.

Isometrics as a percentage blows that out of the water. You'll see 20, 30% increase. And that would be equivalent to somebody adding 50 pounds to their bench press in a week. And this happens with isometrics, especially the kind of isometrics where you're driving into something as hard as you can that can't be moved, which I believe is called yielding isometrics. Yielding and what, overcoming? Overcoming. Or is it overcoming? I think it's overcoming.

Overcoming. Overcoming. Yeah. So this would be like I get under a bar that's like I'm a bench press. I get underneath it, but I load it with more weight than I can move. Yep. So I put, you know, 500 pounds on or something. And then I press against it as hard as I can.

And I do this for 20 seconds as hard as I can. That is a set. And that generates crazy strength gains. And I don't know anybody who's done three weeks of just asymmetric training. Yeah. Well, it's so taxing too. I think that people don't realize, like, what a challenge that type of a workout is. Oh, yeah.

It's max force. And so it's like there's part of that. It's almost like you don't get that initial reward of like, I lifted it up, you know. I did this thing. And then it produced that. It's like I just like really exerted a lot of effort. But the, you know, the carryover from that and the strength gains from that are real and substantial. And it's also like just amazing in the fact that it's so safe.

This is an example, too, where, you know, if you've been a long-time listener, we haven't talked trash about the Smith machine in a really long time. But here's an example of a great place to use that. Sure. Because I know someone's going through their head. They hear you say, like, put 500 pounds on a bench press. Like, you can't do it. Like, how hell am I going to do that?

You know, maybe you don't have a bench press that has the adjustable safeties and everything like that because not a lot of bench presses, benches have that. But you can get on, like, a Smith machine if you don't have access to that and load the Smith machine like that and press against that. It would be a great use of that. That's right. And so what this would look like, just to give people a little bit more detail, let's say today I'm going to do chest, shoulders, and tricep for isometrics.

I'll do three sets per body part, and I'll pick an exercise. Set one is at the bottom where I'm driving as hard as I can for 20 seconds. Once I've done resting, you know, give myself a normal rest, two minutes. Then I'll move the bar up a little bit. Now I'm pressing at the mid range as hard as they can for 20 seconds, rest. And then the last set is towards the top. So I'm hitting kind of throughout the rep. I'm doing an isometric.

And you can do this for chest, shoulders, and triceps on that. Or you can do your back, biceps. Or you can do it for legs, glutes, or whatever. Do two or three weeks of this. Go back to your regular lifting. Tell me you're not stronger. Tell me you don't see some gains. It's pretty crazy.

Next up is to get good at a weird lift. Now, what I mean by weird is not necessarily a lift that looks weird, but rather... Unconventional. A lift you're not used to. Pick an exercise that you've never really got good at and then say to yourself, over the next three months, I'm going to get good at this exercise. So let's say it's front squats, or maybe it's a one-arm clean,

or maybe it's a pull-up or whatever, right? Pick an exercise and then dedicate yourself to getting good at that one lift over a two-month period of time. And you get newbie gains. You get newbie gains from learning this new exercise over that period of time. Especially if it's a compound lift. For sure. You know, because then you're just you getting better at that lift and then building up your body around it. So all the accessories that will help, you know, promote a better outcome for that one particular lift.

It's so interesting when you hyper focus on, you know, one lift that has a lot of carryover, like your entire body benefits. This is one of my favorite tips of all the six. And this is my favorite because looking back at my journey of over two, two, two and a half, decades of weightlifting, one of the things that's kept me going is getting introduced to new cool lifts and the, you know, time it takes me to go from, I'm terrible at this, to getting good at it. And then the benefits that follow that all time. It's like, it's such a great way to break up the basic training that we all tend to probably go back to. Like, it's, I think we're all creatures of habit and tend to do this like, you know, oh, this is the way I like to lift, therefore you do it

all time. And, or that's produced the best results. therefore you do it all the time. And there's huge benefits to learning a new lift that you're that's unconventional, a Turkish get up, a windmill, like, you know, a single leg deadlift. Like there's so many, there's so many different very unique exercise, a Z press, like that Zertrish squats. I mean, the list goes on and on that very few people ever do that have tremendous benefits that, you know, what a fun way to just like, you know what?

I'm not going to really worry about body fat percentage right now or, you know, building, you know, M. PRs, I'm going to get good at this lift, and I'm going to build my routine around practicing this thing. It's always served me in my journey of, like, consistency. And so I love this tip,

not just for the benefits of what you're talking about for strength and muscle, but even for just consistency around your journey. Yes. Yes. Yes, it makes it real fun. All right. Next up, this is one that some people have tried,

but a lot of people haven't. And the ones that have tried it tend to be fanatical about it because it does work. In a short period of time, this is crazy at building strength and muscle. And it's more, it resembles more traditional strength training. So you're not doing isometrics. You're still doing lifts.

But it's super low volume, high intensity. What does this look like? One set per body part per week to absolute failure. That's it. This is an old method of training. Heavy duty was what it was called in the 70s. Dorian Yates did a version of this in the 90s. That was Mike Mincer's thing.

Mike Benzer did it in heavy duty in the 70s. And it's intense. It's short. And you get strong very quickly. Now, the results stop pretty quickly too. Typically after four weeks, you're not getting that much stronger. But initially, you're building some muscle and some strength, especially if you feed yourself properly.

So you're going in and you're warming up. Everybody get real warmed up before you do this. So you've got to do a few sets, get warmed up. Then you get under the bar and you go to absolute muscle failure. Like, absolute failure. Like, I'm not going to be able to... Crank that dial over there. I'm not going to do...

Not only just not do another rep, but I'm going to fail at the rep. So you want to make sure you're safe and you're in a place where you have safeties or whatever. And then you're done. And then you go to the next body part. The next week, most people will add five to ten pounds to their lift. This is just what you see probably for like three or four weeks.

Now, I imagine you recommend this in a relatively short three-week, probably block. Also, this is probably a... probably best for your more advanced lifter than a brand new person. Oh, yeah. Right? Taking, like, this is like someone who wants to break a plateau. You've been training for quite a few years already. You have good form and technique.

It's like, here's a cool thing to throw in there to produce some more muscle and strength. Beginner, especially first three years, you have so many, so much of the basics give you the best muscle gains. Like, this isn't the best advice for. Plus, risk, reward here. But absolutely like. This works really well for someone who's been training for a long time, who's done like a high volume.

Yeah, bodybuilder type trainers. And that's like they go to this real low volume, high intensity approach. And then boom, five pounds of muscle. It's a switch. Oh, yeah, totally. Next up, one lift a day, every day. That's it. You do one lift for maybe five sets a day.

Make them compound lift. Super basic. Stretch this out for eight weeks. Pick few exercises. I mean, you could definitely do a new lift every day. But I think if you picked, you know, out of five or six exercises and just press. practice these, you know, when kind of cycle through them, you're in and out of the gym very quickly. You'll get strong pretty quickly. And for a lot of people, this amount of volume is quite a

problem. I really want to experiment with the grade eight like this. I think the grade eight actually done on an eight-day cycle instead of a seven-day cycle and just repeated is totally unconventional, not how someone would ever write a program because you're going eight days, you know, so you're not necessarily going to hit everything twice in a week or like that. But I just think that consistency of every day doing just one good lift like that and covering all the bases. I really want to experiment with that. And I've had a few people DM me that they want to try that. I think that would be a great way to do this idea.

Totally. And then last, change the tempo of your lifting to extreme places. So you can either lift really fast. This is explosive. You better be experienced. You have to have good control and stability. This is the more dangerous side of what I'm talking about. But explosive lifting, especially for people who always train like a body.

builder, we'll pack on some muscle. On the other end of the spectrum, really slow reps. Like I'm talking like 10, 15 second lowering and raising of a rep can definitely move things forward if you, especially if you never train that way. The key to this advice is identifying which one you identify more with. Like, do you train more like an Olympic lifter where you're like a lot of your lifts are kind of explosive already, one-one-one tempo, right, where you like drop the bench press and that's kind of how you press or are you the guy that's kind of more like the bodybuilder where you kind of really lower it slow and press and then going the opposite in the spectrum so i first identifying which one do you tend to do more and then running a cycle of the opposite of that i think it's now i

gotta say this with the fast lifting your set is done when you can't move fast anymore so yeah sometimes people will do like an explosive style lift and they'll go until they can't go anymore but they they should have stopped five reps ago because the reps started being slow Yeah, and they're just looking at the rep number. And they're not really, like, paying attention to that. Yeah, for sure. Because it diminishes real quick. That fatigue sets in, the velocity goes down, and then that defeats the purpose.

What would you say about 50% of your normal workout low? Because I think that's the mistake people will make is the... And reps are low. Yeah, like it's not... You shouldn't be going to failure. It should be about speed. Once the speed slows down, then you're done with your set. Right, right.

Even slow would be like low reps as well. Yeah. Well, yeah, you can do a 15 second. lowering and positive. That would be like two reps, you're there for a minute. Like two exercises. Now, typically it's one wrap.

If you go real slow wraps, it's one. Yeah, right? Yeah, yeah. One wrap. I have an honorable mention. Since you went the direction of super low volume,

high intensity, I think like a GVT cycle is such a cool thing. Few exercises, a lot of sets. Yes. I love it. I think that I got a lot of benefit

the first time I was introduced to that. And that concept seems, because I came from the guy, who was like, mix it up every day, never repeated a workout, did all kinds of exercises, right? You're going on one exercise, 10. Yeah, that's all I'm, like, that's how I'm doing was one or two exercises for 10 sets, and that's the total workout. I saw huge benefits of that.

And especially, and this one, I like this one earlier in your journey, because you get the practice of these good lifts. Great point. So if I were to advise somebody who, of all these tips that were kind of gearing towards, I'd say more, you know, lifters that have a little experience. GVT, I think, I think, actually is a great tip for advance and towards a little bit of beginners because you're only focusing on one lift and you get to practice it 10 times. And so what a great way to get some gains and benefits.

And then also if you're kind of a novice lifter, it's not that dangerous. You have to start with a weight. A lot of people make the mistake of putting on a weight that they think they can do for 10 sets. And it's nowhere near. I think it took me a long time to realize like, oh. The first few sets are easy. Yes. Towards the end of getting.

Yeah, yeah. Once you start getting a set four and five, like you are independent. And so that's a signal that you started with too high of weight. Next time you do it, you need to reduce the weight. The goal is to be able to do 10 sets of 10. That's right. All right. So I got to tell you guys this morning to come in here, right?

And I'm going to do a workout. And Josh is in here working out. And you guys know Josh. He helps run our social media. Great kid. And, you know, he's a boxer. So he's going through. We have like a system in here.

So there's a TV. and he can hook up the music. And he's like, he's about to put on the Rocky montage. Oh, that was him? Yeah, dude. I thought that was you. I came in and saw I pause. I'm like,

I saw Rocky 4, like just the image. I was like, wait a minute. What's happening? I haven't worked out to Rocky 4 montage or any Rocky montage music in forever. Because that's like injury zone for me. Like you play that and I start to go above and beyond. So he's like going through. So I'm like, oh, bro.

No, here's the clip. You got to put this clip on. There's one clip that has all the montages. You can just hit play and it goes through. Oh, my God. Of course you know of that. Now it's on. And while it's on, I'm working out.

And I'm getting back into that old headspace of like Rocky or whatever. Yeah. And I'm starting to communicate to him like what's happening in the scene. Because I'm like, have you seen this movie? He's like, oh, when I was a kid, which I was like, oh, I got to tell you all about this. So this is the Russian and he's got all the advanced stuff and Rockies in the mountains. So there's so many in the entire series. There's so many great montages.

What's top three? Can you order them for me? Oh, God, that's easy. So. Because I have a couple of my own. Yeah, hearts on fire, you know. Okay, yeah, but tell people this. Like, I can name two scenes to me that get my juices.

Really? Yeah, yeah, yeah. So the best, best, best one, there's two of them. Training for the Russian. Yeah, so he's, there's two in that. Yeah, he's out in the snow. Yes. Well, there, when he's in the cabin and he's doing his, like,

decline setups. Well, that's all one montage because he's running the hill. There's two montages that are separate that are both staged at that. So a lot of people don't know that. There's actually two separate Rocky Ford. Spitz some game here. How's it? Well, the Russians doing all the

scientific version. One of them gets it started. So he shows up in Siberia and it's in the snow in the cabin and he's got to get his training going. And then they cut to the Russian who's got all the advanced equipment and he's on the steroids and all stuff Rocky's out in the middle of nowhere. So that's part,

that's like the first part of the montage. Then Adrian shows up and surprises him, right? Which Adrian's always giving him his strength. So she shows, it's a love movie. She shows up. I'm still doubling down.

She shows up. Then the second one is when he's in the snow again. And that's the one where he runs up the mountain. Yeah, okay. And he's on the top. Druggled. Yeah, yeah. And he lifts the wagon.

Yeah. Okay, so that's number one. I think we were in agreeance there. I bet you my number two is not the same. is your, so I want to hear what you would you say? So that's actually not my number one. Oh, that's what's your number one? That's number two.

Number one. Him and Apollo running on the picture. No, the original, right? No, that's number three. When he's hit when he's hitting the meat? No, dude. Okay, which one? Number one for me.

I'm going to paint the picture. Yeah, I'm going to paint the picture. This is part two. He fought Apollo, lost, but now he's made some money. He's married Adrian. Yeah. And they're trying to settle in. And he's not going to fight anymore.

Now he's trying to do these like sponsors. but he's he's not very literate. Yeah. He's not doing well. He's trying to get a job. And he wants to fight. Paul is inviting him to fight again. And Adrian doesn't want him to fight.

Yeah. And so she's like, I don't want you to. And he wants to. She's pregnant. And he decides he's going to fight. And she's just not happy with it, but whatever. And so he's training and he's totally not motivated. Like imagine as a husband, you're trying to do something.

Your wife doesn't want to do it. You know what that feels like. You're just not. And so he's training and Mickey's, Mickey's, yelling at him and why aren't you doing this and come on and uh and he's just not in it right meanwhile adrian's pregnant and she's working to help support them because he can't afford it yeah and she's she goes into labor early and she goes to the hospital and she's in a coma she has the baby and is in a coma so now rocky's like yeah and he's like i'm not leaving on the brakes

i'm not leaving her side yeah yeah and he's praying in the chapel there and he's sitting next to wherever that part is he's sitting next to her yeah the greatest scene are you kidding me i'm a cry right now. It's a great to see. And he's sitting there and she finally comes out of the coma. Yeah. And he's like, oh my God. And then she looks at him. Is this right before he's about the fight? She comes out and then she tells him to go win or someone. She says, she says, he's

like, oh, I'm so happy. And then he sees the baby for the time. He doesn't want to see the baby without her. Yeah. And then she's like, can you, come here? Can you do something for me? He's like, what is it? And she goes, win. And then the music starts. And Mickey's in the back. And he goes, what do we wait? And then they go train. And then he trains. And that montage, bro?

Oh, that's funny. You want me to run through a wall. You play that. That's the greatest seat at. Oh, that's great. That's number one. Just because of the setup. Yeah, that's good.

I wouldn't even have put that on my top three because I couldn't even remember. But I remember not you played it out. I would say number one is the Russian. You know what number two is for me? When he, him and Adrian get in the fight and he leaves shifted. Of course, in the Lamborghini.

Yes. And he's going through those gated gears in the Lamborghini. That one sings to me right there. That's the one that's the one that. to me, right? Get exactly what I would do. Get a big five of the wife, go get in the car, go, rip through gears. That's the kuntok, right? Yeah, yeah, that's his Lamborghini, dude.

I'm, like, mixing half of mine with, like, karate kid. It's getting all, like, mixed up. You know, you know what? It's not a kuntok. No, it's a Lamborghini. Diablo. That's right. Is it a Diablo? I think, look it. It's definitely not a kuntage. Put Lamborghini from Rocky. Yeah, it's older than the...

I know, because I looked it up once. It's not the kuntosh. No, it's not. Yeah, it's not the kuntosh. It's a different one. Yeah, the doors go up in a kuntosh. This one, I think they go up, actually. Find out what the name is it.

Is that Rocky 3? Yeah. No, it's in Rocky 4. No, it's a Rocky 4 one. Oh, it is. There's one in Rocky 3 apparently, too. Well, it's his same Lambo. Oh, maybe it's the same Lambo.

Yeah, it's the same Lambo. Jalpa? That's it. And he was a weird one. Pull it up so you can see it. No, in that scene, he's coming down the stairs. And she goes, you can't win. and he's like, you know, he hurts his feeling.

Yeah. But in order for him to win, he has to kill me. Oh, yeah. That's it. Yeah, bro, that's old. You can find them. Of course, you can find any of these cars. You know, these cars are not that fast.

At all. Yeah. It's crazy because I thought they were so, well, I guess because cars got so fast. Bro, even like the Lamborghini. You get a sedan. Even like the Lamborghini, which comes later than this. Zero 66 seconds. Oh, yeah.

Yeah, yeah. They're not fast at all. No. Yeah. But what they don't have and what everybody wants in the car world now what we're gone away from is all this assistance you are a part of the car in these cars and everybody think like the difference between you know it's so funny like last night a great video just got dropped on one of the channels that i watched and they took the the new

zr1 corvette compared it to uh the gt3 rs and then the uh the new four gtdd and you know it's like the zr1 is dying and they dinoed all of them okay so it won with the lap time by like two two seconds which is a lifetime. And so it was remarkable. But 1,000-something horsepower has all these ABS controls to help you through the cornering and do all this stuff like that. And so, you know, it wins. And then the second place car was the GT3Rs.

And then the third was the GTD just barely below that. And obviously I'm a big Porsche fan. And one of the things that I think is so more impressive is that you have less of those assistants in the Porsche. And it's only pushing 540 horsepower. power and it's only a second and a half behind that car. I feel like you're in my group thread with my brother. Oh, you're, yes, who I was texting?

Last night I was texting your brother all night long. Oh, God. Yeah, yeah, your brother and I were going back and forth because he's such. Stop encouraging him. He's such a, he's such a Corvette level. Of course, you know what I'm saying? Best car in the world. Like, bro, stop it.

I tell you, I made him mad. Did you? Because he sends pictures of his car all the time. And I poked that and I'm like, bro, you send him more picture of your car and your kids. Oh, I'm feeling a bad dad. He did, man. And he's not.

He's a great dad. That's a jab right. I know. That's a brother jab right there. I felt so bad after him. What am I doing, bro? He's so excited. No,

I was teasing because he never drives it. I asked him the other day. I'm like, we're talking to him like, hey, you know, like how many miles have you put on it since you got it? He's put on like 800 miles.

I mean, 800 miles, dude. That's more than Doug with his car. I actually have more. Doug has a total of 800 amongst all of his cars. Not entirely true. Not entirely true. Pretty close.

Pretty close. He's still driving like he's still driving in 1995. BMW that has under like 60,000 miles on it, bro. Like, what are you doing? I drive that one mile. No, my e-bike got stolen. Did it really? You didn't say that?

Yes, yes. Right out front here. Here? Well, so what had happened is I got a flat tire in the way here, and so I push it. It's really hard to push. And there's a bike shop right across the street. So I went over there, it was on Monday, and the shop was closed. But they had a rack there, and I had a big heavy-duty chain.

So I changed it. I'll just go over there tomorrow. Well, the next day it was gone. Somebody had broken the chain and taken it. Wow. Even with a chain on it, you got it stolen that fast. Yeah. Damn.

It's a rival podcast. Yeah, yeah. I want to call them out. Somebody else's producer. Just snake that for us. There's another producer. Yeah. We're going to have to fight, dude.

We'll get you. Actually, we saw them on our walk. You guys, you know, with the big cameras out there. Oh, yeah, yeah. Yeah, we had our rivals up there. they're from CBS. Oh, they were,

so they were highlighting that little, uh, food truck, the little Vietnamese food truck over around the quarter. Oh, interesting. Yeah. Nobody watches you anymore.

They have nice equipment, though. Hey, it's crazy how much. I know. Like streaming, like the numbers that like a, it's so funny because people still, their perspective of being on television.

Yeah. It's such a big deal. It's nothing. The views is like, it's like a joke, bro. Unless you are like one of the like the today show and even something like that is like, I remember.

It wasn't like, you know, those numbers aren't what they used to be. No. No. Well, I watched, I just watched, what documentary did I just watch? I just watched something that was really good. Oh, I watched, um, what's, uh, what's the name of the guy does Zoolander? Oh, Ben Stiller. Ben Stiller.

He's got, he's got, there's a great documentary on Apple about his whole childhood and his, like, you know, his dad. His dad's famous. Are you, are you in Sanford? And his mom. So that's late in his career. They, he was born into a, his mom is more famous, was more famous when they first started. Oh, really? They created a duo couple act like that had never existed before.

And the whole story is really good because it talks all about like their struggle growing up and like how much their parents dedicated their craft of like getting that and how talented the mother was. But they made it on who was the guy who was that who was that was that was that was that was, you made it once you got on to his that his show. No. Oh, Carson. Carson. Carson. Yes. Johnny Carson.

Is Johnny Carson? Is it Johnny Carson? No, no, no. Yeah. Johnny. There's some guy beforehand. What was it Ed? Yes.

there, it's Ed. I figured it's Sullivan. Yes, Ed Sullivan. Yes. Ed Sullivan was the, Ed Sullivan was the pinnacle. And they got, they became a regular on Ed Sullivan because he,

like their act, his act was so original, so different. And that was like what took them off. And then, and Ben Stiller grew up watching his parents, you know, practiced skits,

but he became crazy how much it, it effed with him, bro. Of course. You know, well, you know what really mess with them? Because it's,

it's so sad. You, I have never seen. more documentation of a kid and his family. So he's got, I mean, the whole thing is built around, they're selling their old apartment that they had in New York, their whole life they grew up in. And this apartment, I mean, it's a big apartment,

from floor to ceiling is full of tapes and memorabilia of his entire child. His parents recorded everything, like everything, and documented. I mean, even fights are recorded. They're playing audio from like the 60s of them debating and arguing because they were practicing their skits. And it was always being recorded. And so they have all this great dialogue of them. Like, you get to hear their struggle.

Wow, that's weird. Yeah, it's totally, it's a cool documentary to watch. And then, you know, what I was watching, but you know, because I don't know. At this point, you could tell that as it starts, there's obviously the sister and Ben Stiller are, to have a little bit of trauma. And then, but you're watching and you're like,

they were so loved and they did so much with their, their parents took them everywhere where they did all these things. There's videos of all that. I'm like, I'm watching. I'm like, how could they have not turned out good? What fucked them up was this. So when they, when they were, they would practice their craft so much, there was, they would, you know, close, close this room off.

And they would be doing their skips. And a lot of their skits were like kind of, like, fighting, pretending like they're fighting. And, you know, calling each other stupid or doing stuff like that. Oh, but the kids, and the kids are. Yes. And then they, they couldn't, they couldn't figure out when mommy and daddy were in a skit or when when they were... Oh, that's weird. Yes.

And you can see the trauma that it put on Ben and what it put what it did to his sister. Yet, they had this incredible, like, loving family. Like, so... You wouldn't even guess that. You would not. You would make sense. So made sense. Afterwards, I went, oh, shit. And they... You know what that tells me? That's weird. That's interesting.

It's almost... Wow. Because little kids' minds and brain... Like, you're acting, especially if you do a good job acting, it's believable. Yeah. Well, and then... And then they would see see Mommy and Daddy get into a real fight. And they're like, oh, are you just pretending with that? Are you just acting with Daddy? Like, no, mommy's really mad at Daddy. Like, so trying to get that.

So trying to figure it. I still think his, his Tropic Thunder was one of the greatest. One of the best ever. And it's so, I don't know how, I'm a Zoolander for all the way. I don't know how Tropic Thunder didn't get canceled yet. That is the most.

Well, because it came just in time. I don't care. Two years later it gets canceled. Two years later, it doesn't make it through. So you think, okay, Traffic Thunder is one of the greatest, but it's because it's got more great actors. I mean, Jack Black is in there. you've got,

uh, what's his face, he does. And Tom Cruise. Yeah, yeah, you had, I mean,

that's, like that's not just Ben Stiller on that one. I feel like Zoolander has just been stiller and he, I mean, although there's other actors, but he, that's his, to me,

that's his, it's not bad. Yeah. It's not bad at all. Good, but if you guys haven't seen that, it's on Apple, it's worth a watch,

but it really, uh, I'm watching it. I'm going, because I, I document a lot of Macs and I, and one of the things I always think about is like, you know, how much of this is he going to remember?

Like, we do so much together. I just got that video you guys saw the other day that I posted that came to me from my Apple phone. And that's what got me like thinking about that. And then also thinking like, I could only imagine being a parent and feeling like you did so much with the kids. And then yet that's still they got traumatized. Oh, that's being a parent. Yeah. I think we're always paranoid about that.

Always, dude. I know, I'm going to traumatize them. Speaking of trauma stuff, did you guys see? So there's all these laws that they're passing right now. I should look them up. on pornography. Have you guys seen what they're doing? No. No. So there's they are passing laws in many places where it's going to require, so the 17 states, and I believe the UK and Italy now is doing this where you're going to be required to prove your age. Okay. Before you could view pornography.

So you're going to need to. I think that's great. So do I. And what's interesting, what's, I just hope it's not, like an easy loophole. You want to know what's crazy? Like the way porn home does it right now. Are you 18? Yeah. I know. What a joke.

Yes. What a joke. Did you know, by the way, that they're losing every state that does this, porn use drops considerably. What is that to do? Of course. And now, what's crazy about this is people are complaining. Easy access. People will complain that it's a, it's like a, what's the word I want to use?

It's, like, yeah, they don't want their personal information. Privacy. It's privacy issue. But I'm like, like, what's the word. Like, that's stupid. If it's a regulated product like alcohol, tobacco, pornography, which legally you're not allowed to consume unless you're 18 or older. That's what the law says.

Yeah. Then it's your choice. It's your choice to consume it and then provide evidence. Otherwise, we can't enforce it. I mean, you can't enforce it. Like, what is, what's the qualifier? I think that, I know that in some countries you get like a VPN. I think other places that require your driver's license.

Mm-hmm. That's how it should be. It should be a driver's license that has. be scanned to even get you like a membership or an access for you to be able to do it. So people are, there are people are saying

I have fears about how they'll use my porn habits against me in the future, but I'm like, they can do that with alcohol. They're going to do that anyways, even as a free user. Yeah. And let's be honest,

you're going to be their number one consumer. They're not going to want to do anything against you. Yeah. The stupidest thing ever, like, oh, they're going to sabotage them. Like,

yeah. I think it's interesting that any time a state does this, that use drops considerably. Well, of course. I mean, I would have, like,

the, I wonder what percentage. A teenage brain. I mean, I can only imagine what I would have done at the age of 16, 17. With a phone? Yeah, if with an iPhone and 14 or 13. And porn hub. I mean, if that existed like, yeah.

Yeah. And, I mean. It has caused so much damage. And the data now is just starting to catch up a little bit on the damage that has caused young men and women. both directly and indirectly through the relationships that men are having with them. And not just things like erectile dysfunction either. It's actually distorting our reward systems. It's distorting how we view people and each other.

And there's studies on this. When we had Sothea on from, what's his company called, Doug? He had pure. Deep clean middle circle. So he has a group that you can sign up for and they help you bring. break this. He's actually offering like a free trial for it. Is it a free trial? Yeah, yeah. Yes, it is. One week free trial. Oh, wonderful. So that's great. So you can go on his side. What's the, give us the link, Doug, so I can read it off here for people. Yes. It's,

let me get that over on this page. It was deep cleancoaching.com forward slash mind pump. Okay. So you could go there and get seven days free. So, I mean, it follows classic addictive properties and the type of pornography that's being consumed continues to get more and more and more and more extreme, which is definitely not a good thing. It feels like people are just now really, I think in the even secular circles. Now, I grew up in church. And so when I was a kid, there was a huge movement in like even the 90s against pornography. But nobody in, you know, the secular world was adopting this whatsoever, that you were a crazy, you know, Bible thumper.

If you were anti-porn, all the sex therapists were pro it. we're telling couples it's a good idea. Like there was a lot of, a lot of pro information in the secular word. I think it's just now getting to this place where even the secular world is like waking up going like, oh, I think we went overboard. Yeah, we went overboard with this.

Well, what's crazy to me is that it used to be embarrassing. It wasn't something that you were proud of or you talk about. It's gotten so widely used now that people talk about it like, it's no big deal. Like, it's not this. Like, in fact, you'll hear. couples. You hear men say this and then you'll hear even you know oh whatever it's not a big deal you know everybody does it type of deal it's like oh no it's it's definitely a problem it's definitely

an issue it causes a lot of issues yeah and there's a lot of people now that are starting to come out and say I didn't think it was an issue until I tried to stop and that's how a lot of these things work just normally how that always works that's any any addiction kind of works that way you know but I think it's crazy that the states that pass these laws uh now are seeing huge drops in use which tells me two reasons. One, there's people who don't want other people knowing that they're watching pornography. But I don't think that's the big reason. No.

I think the big reason is underage users. Yes. Which is terrible. Yeah. That is not good. Yeah. I would imagine a large percent of that is attributed to that. In fact, I bet a lot of people that are even making screaming the, I don't want my privacy out there,

is still putting it out there. They're putting their stuff in, but they're still, they're bitching about it. Especially if they're already, if they're addicted to it, you're not like, you may not like that you're giving your idea up at that point, but you're still giving your idea. Totally. There's a study on functional versus traditional training that I'd like to read to you guys. I thought it was really interesting because they tried to make a case, but when you read who the study was conducted with, it makes perfect sense. So I'll explain the study. So what they did is they took soccer players, and they had them do two types of strength training, or three types of strength training. we'll say two. I'll put two general categories.

Functional training versus traditional full body strength training. Okay. So functional, which includes, you know, like, monster, like bandwalks, TRX bodyweight exercises, medicine ball, like stuff that you would normally relate to functional. The other group did your traditional barbell. Yes. Okay. The researchers concluded that traditional strength training is superior for building strength and speed strength,

variables in the athletes. Now here's a deal. The group of people that they trained were adolescent soccer players. Of course. Huge difference. Flip that with pro athletes and you'll get a different. That's right. Yeah, who've already done like their base level.

Already have the base foundational strength. That's right. Which goes to show like base, base strength build that first. That's what you get. Do you guys follow that guy? This Asian cat who's a fascia training guy. Do you guys follow him?

He's got some really good content. You know, I got to look at. I'll, I'll share it. Apologize the audience for dropping something like that and not giving you guys the link. You just remind me that I'm... Asian cat. I'm in my search right now. He posts fire costs.

Yeah. So he, I mean, he makes a big case for any, any, any, he advocates, obviously, for strength training, like traditional strength training. And the, but he actually is, he's way more interested in fascia training and the benefits of that. And he taught him. How do you train your fascia? What does that mean? So I don't know. That's why I'm interested in the...

Sometimes they hear terminology like that. I'm like, are you just making something up for, you know, style of training? Like, how do you train yourself? I'm not for that. I've watched enough of his videos to... Legit. Yeah, yeah, he's legit. Yeah, yeah, he's legit.

And obviously, I'm not able to communicate it really well right now, but I'll share it with you guys. So you guys say, and I'm pretty sure he's followed by some of our good friends and coaches who we have a lot of respect for in that field. He was talking about Mack McClung, who's the two-time dunk conference. test champion. And his dad actually didn't have him do a lot of strength training early on until wait later. He had him do a lot of like body weight pliometric work and stuff of that.

This guy was making the case for how important that that is related to like fascia training and stuff like that. But it's interesting. So I'll look him up. I'll bring it to the table so we can discuss it. I had someone sent me a clip yesterday that I'm like, is this real? And I looked at the study and I figured out what this person meant. So this was a clip.

DiRV's CEO had this young woman on talking about thinking about strength training. So she brings up a study where people thought about strength training. And then the week after they, over a couple weeks, they gained 13% muscle. 13%? Right. Now I'm like, my buddy sent it to me. He was like, is this true? Which by the way, I love.

He's a pastor because I'm always sending him stuff on like end times. He sends me fitness stuff. He's like, is this all getting out of you? And I send him, oh, we want to play that game? Yeah, I send him end time stuff. Like, it's coming, bro. He's like, no, that's not going to relax. And so then he'll send me something like that.

I'm like, let me look at the study. So I looked at the study. The study shows a 13% increase in strength, not muscle. Can you think of an exercise and get stronger? Yes. Yes, it's called neuromascular adaptation. That would be a very similar study that we've talked about before where they did the free throws. That's right.

Where someone who's thinking about that is. That's right. Like that is, they are, they are. Because that neuro muscular connection, that's what makes your muscles contract. If you think of an exercise, your CNS will organize itself in a way to do the exercise. Think about your golf swing. Sequence off. Think about your golf swing all night long and stuff like that.

Go out and play golf and you'll have a better golf date. Like, think about your free throws. It's 100% truth. What a great, what a great study though to unpack because. Because she said muscle. Yeah, strength makes sense. Yeah, no. Muscle, no.

13%. Oh, so she said muscle on the life. No. And he was wrong. I looked up to study and like, oh, she, she messed up. It was, it was strange. See, he's really good about, so he has, so, uh, I actually heard him talking to, um, uh, Bray Brown.

I've actually been listening to a lot of his, his podcast. He does a really good job. He does a really good job. Yeah, he's been impressed. One of the things he's done, because he's brought so many controversial guests. He does a really good job of going on both sides of the aisle. And in fact, he got, I guess some, like, they, they wrote like this, like, kind of hit piece on him.

And he took it as a compliment because they're like, we can't tell what he, if he's left or right or whatever like that. And so he's like, I, that's exactly. That's exactly what you want. Yeah, even though they were insulting him in his podcast with that. He said, I took as a compliment because of that. But he has hired somebody, and their only job is basically to go back and fact check. And then on the episode where someone talks about the science, they'll put on the bottom bar, like the, like the study, the actual study.

Yeah, it is. Really smart. And so because I know that's a lot, like everybody always, I mean, you can't win in this game. Like, if you bring anybody who's semi-controversial, doesn't. It doesn't matter what side of the aisle they're from. We always hear it all the time, too, you know? It's funny, though, because like I said, this is my buddy, so I'm constantly sitting. It's the Antichrist and stuff like that.

And he's like, bro, relax. And then I'll tease it back. When it happens, I'm going to tell you, I told you so. And then he's always like, does this supplement work? I'm like, it's garbage. So we're going back on this stuff all the time. You know, my daughter the other day, my three-year-old, dude, she cracked this up, bro. We were eating dinner.

and she just pushes her plate across the table, gets up and she goes, Mom, I just don't like your food. And she walks into the room. Oh, my God. And I was just, this is the best. This is just so funny to me. That she just said it like that.

Mom, I just don't like your food. Kids say the darkest things. Brutal. He's just said what's up their life all the time. That's so good. My son's done that, well, he's not done that. He's done other thing where my aunt, he was hanging out with my aunt. And he's like hugging her.

and I'm like, oh, you love your aunt, you know? And he's like, I love her chunky fat arms. Yeah. My son's done that with my sister-in-law and some of our family. Like, oh, her stomach's so squishy. I love it. It's like, oh, my God. What's great is he does it in such a lower way that they embrace it.

You can get mad. Yeah, they embrace it. And they let him. Can I feel your squishy stomach? I'm like, oh, Max, dude. Come on, dude. That's funny. I was going to ask you, Adam, are you going to use the new Caldera Lab beard?

Yes. I see you growing your beard. Yeah, yeah, I am. I told Vicky the last two times. How long are you going to make you go? So, shame. I'm going to go for a while. I'm going to.

Oh, like a long-year. Yeah, yeah, yeah. I'm not going to, I'm going to be like a point. Vicki doesn't like that. I like that. Yeah. Yeah, yeah. I used to do that and I liked it.

Pointy? Well, yeah, because I have a fat face. So it takes the roundness. It gives me some, gives me some. You know, it comes to. Like a square. Like a square point. Yeah, yeah, yeah.

Yeah. I mean, I leave it up to her, as, I mean, as I should. She's the professional, right? And so I'm, it's sharp. She was, she was, uh, so you're just going to get, make it fat? I'm going to, I'm going to let it. No, I'll keep it still faded. And, but I wanted to, I'm going to let, I'm already letting it grow longer each time.

So it's like, we're two times out now. But it's now, and she's actually the one that told me. She's like, hey, get some good beard oil and get a brush if you don't have one already. So I used to have one. I don't know. It's been a long time. So I had to order one from Amazon. And then I forgot that Caldera has the beard oil.

So I'm like, oh, awesome. So, yeah, you'll. I see some white's in there now. More whites than ever, dude. That's why I stopped. A lot of, a lot of, a lot. Yeah, you're the last. You're the least, like, of all of us to go white white.

Well, that's also because you don't have anything on top of my head. So that was all clear. Yeah, yeah. You guys would see a lot more. It's still not that white. Yeah, I have a lot. Like, if I were to let the sides grow, I have a lot up here and then, and then here. And so.

Oh, I'm so far ahead of you, bro. I got white arm hairs, white chest. I think I'm going to let it grow, and I think I'm going to mess with coloring it just so I can see what it looks like. Really? Yeah, yeah, just to kind of play with it. Not for any reason. Is that black? You know, like Chris Angelette?

Yeah, I don't know if I'll go that. I don't know if I want to go darker. I'm like a dark brown. You get that's stupid. You know, like, well, here's a thing. It has nothing to do. It has nothing to do with like, I'm not insecure about gray hairs. I totally embrace it.

I think it's a good look, whatever. But I, one of the things I love to do back when I had hair is like, I always changed my style on my hair. Like I was one of those guys. I like, I like to do different stuff. And I don't have that anymore. All I have is a beard to do that with. So part of me is like, oh, maybe I'll die it. Do you like the Lou Elbano, whatever, the little rubber bands?

Doug, your hair is naturally, is it totally white? Is it silver? Honestly, I don't know. It's been so long. He's never gone. He's never gone long enough. No, I did. I had gray hair.

You did? Yeah. I don't remember. No, you never saw me. So you never saw me. The thing is, my friend Jamie, who you met. Yeah, love her. Yeah, so she's a hairdresser.

And years ago, she got a hold of me and she's, you need to color your hair. And so she did. And I just never stopped. So you know, like, like, you would look good with silver. Well, you know what I think was good. I was okay with what I had. He's lost it now. But he used to have this like, like, salt and pepper.

He's like, gray now. You don't say like, oh, I know. When it was like, when it was like that, I like, I like that like half and half. Salt pepper. Yeah, salt and pepper kind of look. No, I went a long time like that, actually. I didn't really care. Yeah, I'm all gray now.

Yeah, you're full gray. I mean, I could go back, but now I'm committed. Gray's in. I mean, literally the young kids are dying their shit gray. You know what I'm saying? So it's like, it's not like, it doesn't bother me. I'm so glad the tide's turning with the whole hairstyle stuff and all this. We'll see.

But like I showed you guys, Everett's finally got the buzz cut going. Ethan still holding strong to this freaking like mushroom. Are you guys watching what's going on too with the baggy pants are back? Oh, yeah. Yeah, huge. Yeah, huge baggies going back. Like, it just reminds, like, I remember when I used to buy pants. Like, where you can't see your shoes.

Size, like, 48 jeans and you loop them over just so you could get the bottom. Silver tabs. I can miss everything that was ridiculous and stupid is what, like, the younger generation loves. Yes. You know, like, mullets, fanny packs, you know, bell bottom, whatever. Like, the ugliest stuff. Like, yes, they're all in.

Yeah, it's coming back right now. It's a form of protest, I think. It is. Going against what I suppose. I'm going to be so different. I'm going to be just like my parents were. You know what? You're so young, you don't know.

You're so young that you have no idea that that's what we all rocked that stuff. So it's so interesting to see this stuff. I love it when I come in here. I like this style, though. So I'm like a fan. I love it when I come in here. And our young staff is playing like 90s music. Yeah.

I'm like, oh, yeah. This is a classic. Yeah. Classes. This is old school. Oh, yeah, it is old school. Good stuff, dude. Haya Health is a vitamin, multivitamin for kids, but it's not candy.

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health.com forward-slash mind pump. That link will get you 50% off your first order. Back to the show. Our first question is from M-BEN Field. What are the proper steps to achieve a pull-up? Yeah, this is a great accomplishment. And there definitely is a kind of a really great way

to progress yourself to a full pull-up. It starts with similar exercises. So, you know, doing a pull-down and progressing there is a good. start. The next thing you would do is an is an asymmetric. So what that would look like is you would set yourself up with a box or something you could step up on.

Get up to the bar to where you're up at the top and then just take your legs off the box and hold yourself there and get strong there. The next thing would be to do a controlled negative. Ecentric, yes. Where you're going down really slow and you practice that. Great way to

build strength. For a while. Then the next step would be a jump up, pull up. Or assisted with a band. And then slowly work yourself up to... I mean, you just, in my opinion, you nailed the perfect... Perfect what this looks like. And I mean, if you had to lay it out in a program, what would you say, like, three weeks,

two or three weeks of the isometric, like hold, then maybe two or three weeks of the eccentric, you know, or lowering really slow from the isometric hole, right? So you would hold and slowly come all the way down. Basically, three week phases from which one of those. Three week, three week. And then the third week assisted pull-ups. So you put a band around your knee

and then you're pulling up and use the most assisted you need at first to get a couple of reps, at least five reps or so out, and then eventually get to a point where you don't need any band at all. Now, the way people would mess up with this is they're just doing a lot of volume of back exercises on top of this.

That's not going to happen. The fastest way to get... Strong overall. Yeah, dude. The fastest way to get good at a pull-up is to make that the sole focus. So your back workout largely looks like this. And then maybe a couple

supplemental exercise afterwards, but you're not hammering your back with lots of other exercises while you're trying to make this. Body weight to strength ratio definitely matters with this. Of course. Leaning, you know, is not a bad idea. Of course, of course.

But this is the focus. So your back workout looks like 80, 90% this and maybe a little extra afterwards, and then you're done until you get to the point where you can accomplish a pull-up. And once you can do one pull-up, you know, you practice that one pull-up.

Yeah. And when I say practice, I mean, it's not a workout. You just, you do one at a moderate intensity. You walk past it in a doorway and you do a pull-up. That's it. And you just leave it there and you continually do that. And I have progressed a lot of people up to being able to do a pull-up kind of through what I just said. Next question is from Alex D.V. Are deadlifts a back or leg exercise? Where would you put them in a program? Yeah. So we have a couple programs where we've done this.

Yeah. You know what's interesting about this question is that you could tell that bodybuilding program has really made people think that programming is body part specific. And so some people, this is funny, but it's true. Some people don't do deadlift's because they don't know. They don't know this. Where do I put this? I'm not going to do leg exercises on a deadlift day. I will do back exercises afterwards, but not leg exercises.

But it's not, you are working both. Technically, this is a posterior chain, lower body, back. On body part split for the bodybuilder people, on body parts splits, I ran it on back day. And I gave it enough time in between heavy squats or some other lower body. So I would never go like Monday heavy squats and then I go back on Tuesday. Or even worse, Monday deadlifts and squats on Tuesday. Right, right. So I want to give myself at least a day or two gap in between squatting and deadlifting always.

But deadlifts go on back days. Yeah. And I'll say this. Generally speaking with programming, I don't mind squatting a couple days before a heavy deadlift. I typically don't like doing heavy squats, even a day or two after a heavy day. No, because your low back is taxed.

Yes. And you don't want your low back to be compromised going into a heavy back on a squat. So where if your legs are a little fatigued, it'll restrict you from lifting heavier on the, it'll naturally regulate what you can. The only one I've ever even done together is probably a Romanian deadlift, like with dumbbells or something like less taxing, but like, you know,

doing a barbell deadlift. head lifts and a squat together at the same workout. That's pretty rough. Typically a bad idea. Next question is from psychora Nikki. Thoughts on workouts like burn boot camp F-45, etc. When I did strict weight training for two years, I saw almost no changes and I got bored.

This has to be a new listener. Yeah. If you saw no changes and got bored with good strength training, you're going to get worse results with burn boot camp F-45. The reason why you didn't get results with traditional strength. strength training is because your programming was bad and or your diet was off. If the changes you're looking for or lots of endurance, then yeah, maybe not. Maybe then you should go do burn boot camp.

But if the changes you're looking for, which I'm assuming when you say I saw no changes, you're probably referring to aesthetic changes, muscle development, shape, leanness, in which case, like strength training is the way to go with good diet. But we have callers all the time who call in who are doing strength training, not seeing results. When we look at the routine, it's like, okay, you're either over-training. Program is usually terrible. Terrible programming, or you're not feeding yourself enough to seed changes. So you're in this constant low-calorie environment.

Or you're over-feeding yourself calories that aren't nutrient-dense or are going to building muscle, right? So then you're over-consuming calories under-eating protein, which is probably the most common thing we see. That's a real common one. Because then you see somebody who's like, I've gained body fat, so I know I'm eating enough food. Yeah, but you're not eating enough of the right foods. You're eating 40 grams of protein, but then you're over-consuming on carbs. and saturated fat. Well, of course, you didn't build a lot of muscle, but you put body fat on. That's what will happen.

Next question is from E.D. Webb, I have the hardest time with my nutrition. I'm currently in a bulk and can't seem to eat enough. Do you have any suggestions on how to assist with that? Yeah, you know, Adams brought this up in the past, and I just think this is so, this was so true for me as well. So number one, you want to eat easily digestible foods. You can eat a decent amount of calories, but eat foods that blowed you. Yeah. Or foods that just make you feel bogged down. And that's going to make it really hard.

In my experience, white rice, sweet potato, you know, chicken, beef, well-cooked vegetables. They tend to, they tend to be so easy to digest. I can eat a lot of them. The other thing to consider is liquid calories. So if that is you, and you are eating those good, easily digestible foods, and you're just one of those people, it's like, man, I got to eat 4,000 calories. to move the needle, adding liquid calories. And if you can have dairy, this is like such a simple, silly, stupid thing, but it works so well. Having a big glass of whole milk with each meal, like adds great calories.

And it's typically easy to do. Well, I was just thinking of like the caller who was talking about like adding chicken breast and like protein. And that was the focus, which is a great focus, but at the same time it's satiating. And so now you're like adding in more really satiating food groups when, like carbs would help a lot and like you know maybe even allowing more simple type carbs and something that's like palatable to to infuse that hunger so what sal said that i share a lot it was absolutely the first biggest game changer for me like that completely unlocked the ability for me to add like a 500 to a thousand more calories consistently every day and not feel like

i was stuffing myself to get there and to his point if you are eating all those whole fits then this is where i got to the place where i started having my like super shaking at night where I would use whole milk, big old scoop away. I would, huge big tablespoons of peanut butter, Nutella, banana. I mean, I would make a 900,000 calorie, taste good shake with 45, 50 grams of protein at the end of the day. Yeah, that's the end of the day. I would put that on what I would eat in the rest of day.

And it tastes, it's like eating ice cream at night. It was like not hard for me to do at all. And that was the way I got that extra 1,000 calories. So, but the mistake, I think a lot of young people made, I made this same mistake was thinking like, oh, I'm on a bulk so I can eat all these things. And I would eat stuff that was fried and greasy because it had high calorie. But then it just bogged down my digestive system.

And I wasn't hungry enough. I couldn't get enough calories. Yeah, I used to do this thing where, and this was when I was a kid trying to gain weight. I'm like, oh, I need calories. So after a workout, this is true story. I go to McDonald's. I get a double quarter pounder with cheese at large fried,

12 piece nugget. Tons of calories, right? You know how hard it was to eat dinner after that? Four or five hours later, I'm like, oh, I can't eat any more food. It worked so much better to have smaller meals with foods that were easy to digest. Then I can suddenly eat, not just the calories, but the protein. Because the meal I just gave right now is what, 65, 70 grams of protein maybe, but like 2,500 calories. So it was like a low protein in relationship to calories meal.

And it was a bunch of stuff that just made me feel tired. and lethargic. So easily digestible foods, start the day off early with a high-calorie meal. That's easy to digest, liquid calories. That's the way to go. Look, if you like the show,

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