Mind Pump: Raw Fitness Truth - 285: Calculating Macros & Calories, One Rep Max, Ethnic & Genetic Differences & MORE

Episode Date: May 2, 2016

The number of Quah questions coming in are increasing week by week so in order to answer as many questions as possible Sal, Adam and Justin recorded another episode on Friday. In this Quah, Sal, Adam & Justin answer your questions about how to figure macros/calories for someone just starting out, does ethnicity/genetics/heritage play a role in how you respond to food, books that changed their life as well as coaches they admire and coaches to avoid and their one rep max on the four big lifts. Get MAPS Aesthetic NOW at www.mindpumpmedia.com Please subscribe, rate and review this show! Each week the best reviewers are announced on the show and sent Mind Pump T-shirts! Learn more about Mind Pump at www.mindpumpmedia.com.

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. So Justin, you think that later on we're gonna wanna dye our hair? I think there's a moment where you probably, you look at that like, hmm, I kinda want more youth, you know? Like, maybe there's that sort of crossing where you're like, yeah, that's when you get a motorcycle and you're dating a young girl.

Yeah, some people go that route. Yeah, it's like the most ash phase that you go through. You only, you know, you start using, like I might actually start using lotion, you know, stuff like that. Like I might actually consider it. Dude, I'm telling you, I died my hair. You should shed right now like a snake right now.

I'm just one big ashy mess. I'm just shedding broly me alone. Yeah, exactly. Yeah. Let me rot in the desert. Our luck though, that's, he's probably healthier than he does that. We're rubbing all these chemicals all over us,

to stay moist. You know what, I'm a lot like you, Adam, in your training methods, like I wait till that last minute to then ramp it up. I mean, I'm waiting to reveal my sexiness to the level. You don't have to moisturize everything. I just moisturize arms and let knees down. Oh, God. So I don't moisturize my thighs.

Look at this. My chest, my leg. I had a control. Yeah, I would've said, it my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg.

My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg.

My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg.

My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My leg. My chest, my leg. My leg. My chest, my leg. My chest, my leg. My chest, my leg. My chest, my leg. My leg. My leg. My chest, my leg. My chest, my leg. My leg. Still on my knees. Mm-hmm. Delicious. I worked for Shreds.

How was that keto-friendly ice cream, Adam? You liked that? Yeah. Pistachio and walnut. Super keto-friendly. You got the fat of the sky. This is just like, come on all of a sudden. You're like, no, I need some.

Bro, I swore to God, Adam's like, there's certain things about him that's like a kid, like he'll come in, but he doesn't just get ice cream. Right. He has ice cream and he's got the like, what is that thing that was sticking out of it? Well, they give you that. Like the cookie sticking out of it. And he's got like three flavors.

I can't hang out with him very long, cause like when we go on our retreat, you two always get fat. I don't know what he's talking about. But like he just knows like, hey, come on, dude. And he just like gives me a look. He picks up new though. He doesn't ask me shit. Yes

Just do this On the week one he goes after the week because after the wounded will the beast I know I can convince Justin to get some shit food with me Like oh, he's got that looks good. I caught having balance. That's what I call it I got having balance. I don't want to be too neurotic. Right, you know One of these days I'll lead ice cream and then you guys are gonna hang around for the following couple hours Oh, I don't want to see that. I don't want to see that Gelato was phenomenal. It's not gelato for fuck's sake ice cream

I'm gonna Passionate about you are really passionate. You just up in a vagina. Listen right now. Yeah, if I made shoes And I copied the shit out of Nike's and I put a swoosh on them, and I'm like, here's some Nike's, would you say they're Nike's or would you say no, there's some fucking shoes you copied to make like Nike's.

That doesn't work when sitting in your nerves. Stop it, no, there's no work. Gelato, gelato is made. Ooh, you can't even tell you know. I almost was about thinking that. I was gonna do that, but I could come across. Gelato. My cousin, what did you say?

My great-mom, I mean, me gelato. No, there's a particular way that gelato is made that is different than American ice cream. I'm not saying it's better or worse. Some people like some of them. There's another one of those scenarios where you're just saying that, but you have no proof to back it up, because you...

It's 100% true. If you go to Italy and you have gelato there, there, it is different. Americans make ice cream. Well, what the fuck does that mean? That means nothing to me that you say that. Of course, it's different. Sox is that Irish people make horrible food. So I got nothing.

gelato has less fat than ice cream. While ice cream is normally heavy on the cream and has a fat content at least 10%. gelato uses more milk than cream and also uses less egg yolks. Ice creams are churned faster and harder than gelato. Gelato is churned a little slower. And when you go to Italy, you see the way they present the ice cream. Well, always stop. Stop, stop.

I'm not allowing you to do this. I'm not allowing you to Google something and compare gelato to ice cream. And then also just assume what I just had was ice cream. That was fucking gelato. Listen. Because it wasn't Italy does not make it not gelato to ice cream and then also just assume what I just had was ice cream that was fucking gelato listen because it wasn't Italy does not make it not gelato down for a trip and just cuz you're just cuz you pull up some Google bullshit to compare gelato to ice cream does not does not mean what I just had wasn't gelato that was gelato bro I am very familiar with the difference between ice cream and gelato I didn't need you to Google that and tell me and tell me that then you still follow it up the statement with

it's different again. No proof. You're making me, you know what, you're that guy that's like, oh, I went to Olive Garden. I had a baloney rigatoni salad or some shit. It's a time. No, no, I told you, I told you before that it's, I'm not comparing it.

Okay, if you went and had some homemade pasta that's made in Italy from, from some old lady that's in your family and shit, then that's completely different than me going down to Olive Garden having pasta. That's totally different. You're talking about some that's being processed. That's probably made in a fucking box

versus some old lady with a secret recipe that's been in the family for a hundred years to make that. And I'm sure there's somebody who makes gelato unique and adds something special to it. But until you can prove to me what the fuck that is in that recipe Then there is no different and I have had Jolato all over the world and it tastes the same everything good Italy I haven't been in Italy. Oh, okay. Oh, yeah

I've been a friend so oh, oh, yeah, oh the friends the French are they make yeah, they're French right a mealy Perhaps French fries and France tastes the same as French fries in America. Do you realize that French fries that that I don't think they were invented those are freedom fries Yeah, hey, no listen This is there's a lot of stuff that was copied from the Italians that they turned that they make it sound like it's that I'm a taste I don't know I hear all day long like Reacon and Italian they talk about how everything was started from there like like pepperoni You know pepperoni on pizza. Do you know pepperoni means in a time? What means peppers? An American invented that type of salami and they're like what are we gonna call it?

I don't know. Let's call it pepperoni because it sounds a time. It's not fucking a time pepperoni is American That's just one example. I still has nothing to do with gelato So can I put this to rest? Oh, please Okay, here we go. Gelato, to make it, there's an ingredients and a process. Right. And you can take the ingredients and the process from Italy and you can take it to America and you can make it in America.

I've had gelato in Italy. I've had it in America. I've had it in Japan. I've had it in other countries. No. And it tastes the same. Dad, it's a process. Oh, it came in with the red lips. Dad, he just put it down on countries. No, it tastes the same dad. I was a process. Oh, it came in with the right hood.

That's it daddy just put it down on you. Sorry, Sal. Oh, hey, you know what? It only took a little over a year, but I'm slowly winning Doug over. Listen, I am slowly, let me explain something to you. Jalato is not just a process. There's an experience dad's where you're sound. It's who you're with. I'm telling you. It's the country you're in We're trying to justify a trip to Italy, bro

I'm I'm making that case for you. Okay. We'll say there's one ingredient you cannot add It's the air from Italy and we know that special here I'll give you some a time air come sit next to me Doug you fuck Hey God has spoken we move forward moving on now go on we have summoned the mother fucking quad the eagle of no queen is in there all right time to fight lime has asked how do you figure out maptor macros and calories for someone just starting out?

Oh, we'll start with Adam. Yes, give me one macro question. Favorite. The most accurate way to do this is actually to track what you're currently doing right now. So I think the mistake that the average person makes is they Google and look up a generic calculator that says, put your weight in, put your agent, put your activity in, and then it kicks off. Now, those aren't a bad idea to give somebody a kind of a generic idea of where they should

be or baseline. Yeah, baseline. But if you want to be really accurate about it and taking a consideration that we all have different metabolism and you may have fucked that up or you may have a better one than you think. The best way to find that out is to track what you're doing. So what I do with a client when I first start off with them is I tell them to eat how you always eat.

I don't want you to change anything. I don't want you to try and impress your trainer, but I want you to track and log everything. So we're gonna log everything, whether you use fat secret or my fitness pal, a tool for tracking and logging. So we log all your foods and then after a week or two, I'm going to assess it. Now I'm also going to assess if we've maintained your weight, if it went up or down.

So obviously, if you continue eating in a certain pattern, I say you go way up, you're eating in a surplus. But if, like most people, they're stuck at a weight. Most people that hire a trainer or are looking to lose weight, they've been kind of hovering and stuck around that weight. So they're probably eating around their maintenance already, which is what I want to see. And I have them track. And then from there, if your goal is to lose weight, then I want to put you in just a slight deficit, you know, I'm not trying to put you in a major deficit somewhere

between 250 to 500 calories a day from that, if your goal is to lose weight. I want to do most of my work in teaching you balance of nutrients and food like in the nutrition guy. That's what that's all about that we we provide. And then on top of that is incorporating a good training program. Yeah, I would say that the best way to know is like you said, to track because people, it's tough to either the best estimates can be off by hundreds of calories. So you gotta, you gotta write down what you've been eating and don't change it for at least a few weeks just to see if you're maintaining,

gaining or losing and taking it from there. But the nutrition survival guide that we offer can help tremendously in terms of figuring out macros and calories for you. As far as macros are concerned, I like to base that off of how I feel, and that's how I talk with my clients. Some people do feel better with a diet

that has a higher carbohydrate ratio, and others feel better with a higher fat ratio. And it's not just about fat loss, it's about energy level, sleep, higher skin feels, digestion is a big one. The maintaining consistency too. Right. It's gotta be sustainable. It's a lifestyle change. The idea is not to be put someone on a diet just. The maintaining consistency too. Right. It's got to be sustainable.

It's a lifestyle change. The idea is not to be put someone on a diet just so they can lose weight and then go right back to what they were doing before. Right. So I definitely think that, you know, this actually reminds me of something that I'm going through right now. I talked to you guys recently about Eric, who is a client of mine right now, who is the first mind-pumpliss listener that I took on for coaching.

And real smart kids, so of course I told you before, like he likes to assess and analyze everything. So you have him like weighing and measuring food and getting to that material. Oh yeah, yeah, yeah, we're very detailed and he wants to know, you know, and he's tracking with his Fitbit, he's tracking his steps, he's tracking his water and take,

he's tracking his weight, so he's tracking everything. And then together, I mean, you know, we're going through changes in his eating and in his workout routine, and then we're assessing it and we're talking about. So one of the most recent things that we were assessing together was he was like, man, out of my fill, like, it's, I'm in this huge deficit, but I'm not losing a lot of weight. And I said, well, this is a perfect example of how these tools that even I highly recommend to people can be extremely off like Salah is saying, when you're taking a consideration that even the best tools out there, like your Fitbits are still only about 92 to 94% accurate to your metabolism. So if you take that into

consideration right out the gate, so there's already room for error there, you're taking a consideration that nutrition labels are allowed to be up to 20 to 30% off. So there's another huge discrepancy right there. And then any sort of user error where you forget to put your tool on or you accidentally overestimate or underestimate something. So there's lots of room for error. But the key is that we have a baseline and we have an idea of your habits and your teens. So, you know, he was at like a thousand based off his Fitbit, you know, and what we are consuming and what he's tracking, he was like a thousand calorie deficit, but we weren't really moving much.

But I had told him, I said, that's not to worry. I already know, because I tracked your, we tracked your food for a week. I saw where you're at. And this is the amount of reduction that I have you at is actually where I want you, because I don't want to see this huge drop in your weight. I actually would like to see your weight stay about the same. And I know that I've definitely put you in somewhat of a deficit,

and I know that we've changed up your routine, so change is happening. I know your body is having an appetite to adapt. Well, I would think too that with food, that would be a little bit more accurate of a thing to lean on as opposed to like calories burned in like, you know, activity levels levels because that being said, having technology and all these incorporations with that, it's just not there yet, man. Like you can, you can associate that with step

count. And maybe, you know, they have some alt altimeters in there where they actually, like, you know, test for incline and then then there's ways you can check with like heart rate and how hard you're working by beats per minute. But even then, like unless you're wearing that, every single moment, like all day long, you know, when you sleep, all this kinds of stuff, like, the technology isn't there yet. So I wouldn't lean too heavy on that

is what I'm suggesting. Not at all. Yeah. The science doesn't even exist to be able to get accurate. Right. You know, you'll know where you're at, you'll know that you average 7,000 steps a day

and that if all of a sudden you're measuring device says 20,000, you know that you've increased your activity on that. That's the point. That's the point. But there's even science now, they're taking animals, check this out. They're taking mice and they're taking mice

and they'll feed them the same food. And one mouse will be fatter than the other mouse. And then they're doing fecal transplants where they're taking the gut flora from the fat mouse and putting it to the skinny mouse. And guess what happens to the skinny mouse? Food and take doesn't change. Activity level doesn't change. The skinny mouse and guess what happens to the skinny mouse? Food intake doesn't change activity level doesn't change the skinny mouse all of a sudden gets fat Right, and they'll do the and they'll do the the switch

They'll do the same thing to the fat mouse will take the gut flora from the skinny mouse and put it in the fat Mouse and lo and behold it gets lean no change in food intake no change in activity level crazy This is fucking mind blowing. So bacteria, huge influence. Huge influence. So measuring your metabolism, good luck. You got to be objective and observe how your body responds and reacts and measure how active you are now versus how active you are tomorrow and how you've been eating versus how you are eating now. That's about it. Other than that, you're shooting in the dark if you try and go. Well, and I don't want you to, because you sound like you come back and we like we're poo-pooing those tools.

I am a, I make every client. No, they're effective. Yeah, no, it depends on what level you're in. Yeah, I think. Yeah. Yeah. It's just to me, it has, it has taken my coaching, my training to a whole other level of being able to help people because it allows me as a trainer. And I don't know if this is somebody who has a trainer or not, but it allows me as a trainer to assess it as a person, an average person who doesn't know a lot. It could be confusing. It could be daunting, it could be a bit challenging to try and figure

all these numbers out and say so I could see where a client or an average person who doesn't have a professional who's assessing it with them could get frustrated, but I think it is an extremely beneficial tool because one of the things that you'll realize is, we have a lot of patterns. So, you know, Sal brings up, like, and Justin brings up the bacteria and stuff,

but more than likely your microbiome is the same right now because you're eating the best same type of foods and your patterns, as long as you're kind of keeping the way you eat and consume, that's staying pretty consistent, whether it's good or bad, that's hard to argue or debate right now. But it's probably similar because you eat

the similar type of foods, you move about the same, you have the same job every day, you work out the same amount times per week. So it gives me a really good gauge of your habits and what's going on. And then I know where I want to increase or decrease, whether it be I want to decrease a certain macro nutrient or food that you're intaking because we're tracking. And I can see that. That's one way or two.

Do I want to increase your movement because I know as you have patterns on certain days that you're not moving very much. Now, do I get really hung up on it says you know exactly you know 2500 40 calories it said you burn today and technically offer our food tracking it says that you ate 1745 like that doesn't matter to me I'm not so caught up in the discrepancy of the food versus the with the tool is saying because that's too difficult I'm just assessing what your normal patterns are, and then from there how I manipulate and change,

and then I'm turning around and I'm assessing, okay, we just increased activity. You went from averaging 8,000 steps a day, now we're averaging 12,000 steps a day, that's the only thing we're changing, we're eating exactly the same, let's see how your body responds. You know what I'm saying?

And then you, No, that's perfect, because that's what I mean. They're great to track from where you are now to how much more active you are tomorrow. That's, that's when it, like, just like, okay, this is the same thing as like body fat testing. When I use calipers, very good point. When I use calipers to test someone's body fat percentage, first of all, my calipers,

if that person were to die and we were to strip their fat off and measure it on a scale to see exactly what the body fat percentage was, I guarantee you my measurements going to be off. It could be off by as much as 5%. That's such a great part. But if I test that person the same way, you know, the same method, the same way, consistently, we can see trends. We can track, you're going up or you're going down. Whether or not my test says you're 7% and you really are exactly 7% is irrelevant. What's relevant is I can see you went down or you went up 3%. You see what I'm saying?

And this is the same thing with the trackers. Do you know this is, you know, none of us competitors, nobody does body fat testing. It doesn't even matter to us. Why would it? It matters how you look. Exactly. So that's, that's, that's, you know, the people that are getting on stage and presenting the most. That's a great point to make for the listener because I guarantee they think that like, you know, that's a huge factor in like, well, I'm at like, you know, 10%. I need to get down to this 5% range. Like it really just boils down to like, what do I look like today? Not one professional competitor out of my peers. Do I know actually use now? I've done it like for shits and giggles just to say, oh, wow, I'm down to 2% according to this machine or whatever.

But none of us use that as a indicator on am I going the right direction, even if that, even with Sal, what he's saying, if consistently it is so there's so much room for an air that when I have done then in the past where I'm using the body fat test against like men, if Sal measures me one day, and then he's not around or available next day, so the next time I get measured, I get measured by Justin, there's huge and both guys are professionals, both guys know what they're doing,

but yeah, we're gonna approach it completely different. And that's just because of our own little like, nuance ways of doing things. And yeah, that's the problem I have a lot with metrics in general. There's just like, there's so many little like variables that are going to get in the way. So there's like this variance of, yeah, like a 5% range is going to be off. You all just have to account for that going into it like from the beginning.

Right. And in, I mean, with body fat percentage testing, just to be clear, I mean, if you're the average person and you get tested by the same person, it'll be pretty consistent in terms of telling you if you're going up or down. When you start to get into the single-digit body fat ranges, the smallest change in how I test you, your number could go up a millimeter, which if you're 16%, I could go up 10 millimeters and your body fat percentage won't change much on the chart.

If you're a 3% body fat and it goes up a millimeter, now you're 5% body fat. So that you almost double your body fat. So that you almost double your, you're doubling your body fat. So that's what Adam's talking about, you know, and that regard. But I mean, you want to see where the trends are. You want to see if you're going up or you're going down and that's what these tools are super effective for. But other than that, you put on this watch and you, and you walk around and all of a sudden

you're like, oh, it says I burned 3,400 calories. That's that number is it really, really super rough estimate. Well technology doesn't exist. It's like the new treadmill. You know, we always used to like put our hands on there and let it, you know, read my heart rate and give me feedback and it, like that was like dinosaur information now.

And now we have it on our wrist and we think that we're so cool, but it's the same fucking technology. That hasn't gotten any better. You know, like, oh, I burned 2000 calories. No, you did it. Did not. It's slightly better.

I mean, it is. Yeah, because you would earn your age and your weight and stuff like that and it does take a decade. I'm gonna talk trash and motivate them to get better. Our next question is from Connor Sanderson from the forum. Does your ethnicity, genetics or heritage play a role in how you respond to food? Oh, this is an excellent, excellent question. Connor, by the way, he runs the page modern day dads on Instagram. We love it. It's one of our favorite pages. Great guy. So, uh, this is an excellent

question. And I brought up a chart, um, because I knew this was true, but I wanted to see what the chart said so I could be accurate with it. So I'm going to use a simple example. We'll use lactose intolerance as an example. So some people are lactose intolerant and some people are not. Now we know for a fact that different regions of the world, or you have different ethnicities, you will be far more likely to be lactose intolerant than if you're from other parts.

The percentage in African Americans is extremely high, right? The highest is East Asian. Oh, wow, really? East Asian lactose intolerance is 90 to 100%. 90 to 100? Right, and then it goes down. African Americans from the north of Africa, 75%. Okay, I agree.

From other parts of Africa, you're as high as 90%. And it goes all the way down. Here's a cuisicle, Italians between 20 to 70%. So cool, just because it's Italian. Well, no, I'll tell you why this is cool because it was a huge range. So 20 to 70% is a huge range. Now I'm from the South, my family's from the South of Italy. We're metatranians, metatranians far higher in lactose intolerance

than northern Italians who are closer to northern Europeans, northern Europeans have the best, have typically the nationalities of the races that have the least amount of lactose intolerance. So that's just a simple example. That has to extend to other types of nutrition. Now- Yeah, we drink straight from the udder. Yeah, and that's the truth too. Like, you look at super white people, they tend to be able to have milk, no problem whatsoever. It's true. And there is one region of Africa, one tribe in particular, the Messiah,

who can have dairy, and they actually survive on lots of dairy, and they're absolutely okay, and they've evolved to be able to consume lots of dairy. They're cattle herders. That's just one example, but you've got to consider that other things play a role. Like if your ethnicity brings you from a part of the world

that is in, let's say, the middle attitudes where there's lots of abundance of fish and natural oils like olives and vegetables, and you're probably gonna do better that way. And if you're Northern European, you know, full fat dairy, it's probably gonna be very healthy for you. Where you're gonna sell us on these adaptations through genetics and everything down the line, right?

You can, and that's a really rough, you know, generic way of putting it. Number one, most people are not one, you know, nationality anymore. People are mixed. Number two, they're now finding that the food that the mother eats influences that as well. Her gut flora becomes part of your gut flora as you're, you know, when you're born,

and that could influence it. And even her state of mind are finding now that the stress levels of the mother and her experiences changed the way your DNA is expressed. So this is way more complicated than any answer I could possibly give. But does your ethnicity play a role? Absolutely, it has to. I mean, at one point, you go back, you evolve than one part of the world, and maybe your

spouse evolved another part of the world. And there were different food available at that point. We were not shipping food across the world like we are now. Yeah. So really, in the sense, it's more like environmental. So like based off of what's available readily in your particular region, your environment. Totally.

Yeah, that's what we're talking about. But it definitely has to be, I believe it's something that can be passed down from generation to generation. Because I mean, I have, and this is anecdotal, but I know for sure you guys have had this same scenario where we've got a buddy or somebody that we know who it look is just built. Astatically looks great.

Guy eats fucking Taco Bell and gummy bears. You know what I'm saying? Like, there's that role too, of course. You know, so there is definitely, I mean, that obviously, if you look a certain way like that and you can build muscle and that's the type of nutrients that you're, where I know if I eat like that, like my body says, fuck you, it's not responding the way I wanted to respond. So, you know, whether that's something that's genetic or what, but, and you're, this is somebody I'm talking about that they were born and raised here.

So they're born and raised in the same area, but it's been passed down from probably generations. Well, I'll give you an example. Europeans have had agriculture for a long time where they've grown wheat, they've grown certain crops, and Europe was a very crowded place long time ago. Native Americans were hunter-gatherers until the Europeans came over and started colonizing the Americas. Native Americans have a much higher instance of diabetes from consuming a diet that's high in grains than a European might.

When the Native Americans started adopting this western diet of wheat and bread, these types of grains that were really not available or they didn't really consume for the most part because they were hunter-gatherers. They just respond much, much worse than people who maybe had that food for thousands of years or hundreds of years or whatever. The same is true with lots of other foods. It definitely plays a huge role. We're not at the point where we could test you.

We could do DNA testing, and it's interesting, someone brought this up on the forum. I love, by the way, some of the people on the forum, I learned from on a daily basis. I don't remember the gentleman's name, but he's a DNA analyst. And somebody had asked the question about whether or not DNA testing was an effective way

to know what kind of diet you should have. And he came on and this is what he does for a living. And he says, no, he says the science is way too early. It's just not there. So many factors that come into play that can deter that where we can read your DNA and say, eat this way, eat that way, work out this way, work out that way. We're just not there yet.

But we probably will be at one point. I think maybe 20, 30 years from now, maybe even sooner, you'll be able to get DNA tests and it'll say, here's the perfect macro breakdown for you. Here's the foods you probably shouldn't eat. Here's the foods you should eat. I agree. And this will give you best health. And that would be a lot more predictive measures that they can put in place that'll, you know, test long-term health and some predispositions as far as like, you know, what you're going to be exposed to, you exposed to through genetics.

Well, this was the basis behind the whole, a few people have asked us questions about blood type diet. Yeah, and that was the theory behind the blood type diet. Unfortunately, science has yet to confirm that that's an effective way of eating, but that was the theory behind it, right? Was that what thread this was on? Is that what it came,

because I remember when that thread started. No, that was on a different one on the forum behind it, right? Oh, was that what thread this was on? Is that what it came, because I remember when that thread started. No, that was on a different one on the forum. The DNA one? Yeah, the blood type diet thing is like, okay, type O, blood type, that's the original blood type. It's the oldest one, therefore they need to eat like hunter-gatherers, type A, B. That's the newer one.

They probably can have dairy and all the foods that we started having later on. And that's the theory behind it, but there's so much more that goes into it. These are more variables, I imagine. And let's also look, you could also have certain DNA and it can be expressed based on your lifestyle. So your DNA may put you at certain, you know, predispositions, but the way you live changes the way those DNA is expressed and they're and then boom, your risk is now gone. Yeah. So we just don't know how to measure all the stuff yet effectively.

So next up is from Move and Educate. It's asking about books that have changed your life, coaches that you follow, and some of these big name coaches out there that you would consider not so great. Well, for me, throughout my fitness career, I have a few, there was a few influences that I can remember directly. The first major influence I had in how I trained was Arnold Schwarzenegger, and it was his

Encyclopedia of Bodybuilding. And the stuff that I gained from that that I have to this day was understanding many, many, many different, how to do many, many different types of free weight exercises. That Encyclopedia of bodybuilding was massive. And it had pretty much every exercise you can think of, classic bodybuilding exercise, you can think of that you could do with dumbbells and barbells. And so what I got out of that was learning

how to do all these exercises. I understood how to do them. I understood form. I practiced them. I knew how to, you know, how to feel them. The next big influence I had was Mike Menser. I don't know if you guys know who that is. Mike Menser was also a bodybuilder from the 70s

and he wrote a book called Heavy Duty. And in this book, he talked about how going to failure was the signal that told your muscles to grow and that if you just went to failure hard on one set, you didn't need to do subsequent sets. And I did that and for a second, I got great results, and then my results stopped. But what it taught me was that I could overdo volume,

and it taught me how to, at that intensity and volume, we're inversely related. And so I learned that, and that took me to other phases of my training. And then I read the book, Dinosaur Training, and I can't remember the, the, the, the, the, yeah, we brought this up in the last episode. Yeah, and I can't remember the name of Kubrick.

I think it was the last name. I'm going to, I'm going to, yeah, I got to look up his, his book because I want to give him credit. Yeah. This book gave me, yeah, Brooks Kubrick, this is named. And this one really got me thinking about how to train for big gross motor movements, how to increase my frequency of training, how to not train to failure. And that really took me to the next level. Mark Ripto, of course. So I used to always.

Hugely influential. So as far as people who are shit in the industry who tell Pro bodybuilders pretty much most of them are shit in terms of the advice they give it's true They don't they don't know what the hell are talking about. They're pretty solid And he's like the exception like most pro body was have no idea They'll tell you you know what they do and that's about it And then some of these supplement you know fitness gurus and that's about it. And then some of these supplement, fitness gurus, one in particular I've had a little feud with,

I'm not gonna call them out anymore because I don't wanna be a dead horse, but they just give advice that's going to benefit their pocketbook in terms of selling more supplements. And they're gonna put out videos that they know people will click on, like how to isolate this part of your muscle, which you can't, or how to do this new, do this new exercise that just invented in my garage jam with the Smith machine. And this is how you, and it's just ridiculous stuff. And they put out more

misinformation, then good information. Well, I, that's funny, because I wonder if you're, who you're talking about right now, because I think, I think, you know, I, well, I think that, it's important to note first before I talk about anybody that we follow or it's hard to find somebody who I just absolutely love, everything that they have to give and the information that they have because so many people in the industry are tainted somewhere or another by money,

because that ultimately most everybody, I mean, of course, everybody puts the pitch that we're here to change people's lives and we want to help all these people and that's the message that they want to try and promote. Say, but then at the end of the day, it is a business and they are trying to make money. And in this industry, it's hard to do that without kind of following in that kind of gimmick mentality. So even some of the best coaches out there are the best educated, a good information givers out there still have some things that I'm like, I'm not a huge fan of because they're tied

to certain things like that. Far as books, it's funny, I hear Sal name all the books and all his books are definitely related to bodybuilding and fitness and I'm kind of the, I'm all business guy like business and management leadership. I've probably read almost, I wouldn't say everyone, but a good amount of John C. Maxwell, I love all of his books. Some of my favorites, 360 liter is a great book. Developing leaders around, choose a great book

and developing the leader within are probably three of my favorites of his. Also a big fan of Jack Welch, winning, that was probably one of my favorite books. And then one of the shortest, easiest reads I've ever read that I highly recommend to almost anybody that's in a leadership role is One-minute manager. It's a book that you can read in one day and I had a lot of takeaways personally myself on on leading a staff from that. So that's probably some of my favorite books That I've read and then from people as far as coaching and fitness

Where I get information and I like to I like to pick their brain or look at what they're doing or or favorite books that I've read. And then for people as far as coaching and fitness, where I get information and I like to I like to pick their brain or look at what they're doing or read some of their articles or stuff. I really like athlete next. I think he puts a lot of good information out there. It doesn't mean I stand by everything that he does, but I do think he does give a lot of really good information. He actually smart. I mean, he's smart. He already says it's like, okay, he just for how many people follow like he does give a lot of really good information. He actually smart. I mean, he's a smart dude. You already said it's like, okay, he just for how many people follow, like he's got a big following on YouTube.

So like I'm always like, you know, skeptical of those guys, because there's a lot of gimmicks involved, but he seems to be pretty, you know, solid with his advice. Yeah, he does. And even when you dig into his stuff and you go through it, what's his name, by the way, does anybody know? I don't know his name.

I'll look at my, yeah, YouTube. Look at his user. Yeah, it's actually next, man. name, by the way? Does anybody know? I don't know his name. I'll look at my part. You too. Look at his easy. Yeah, athlete next. Yeah, athlete next is it. He, a lot of the stuff that he sells, some more as far as like the approach that we have with guides and education, although he does have some gimmicky stuff a little bit in there, I really like a lot of his, a lot of his information.

And I know you're going to, your, your, uh, sour probably scoff a little bit, but I still like a lot of his information. I know you're gonna, your sal will probably scoff a little bit, but I still like a lot of his information, his lane, Norton. Yeah, no, I'm not scoffing. He was, I'd say, especially in the bodybuilding world, he was one of the first voices of reason. Yes, he was. That's why I'm drawn to him. That's how I found him was when I was getting into competing

and bodybuilding. I was searching for an intelligent voice, you know, and I kept running into all these bad coaches and bad information and then I came across Lane Norton. And I was like, finally, somebody who has an intelligent approach at this sport, like the rest of these idiots, I feel like are just blindly leading the blind.

So Lane Norton has a lot of really good tips and information. We, none of us are fans of IFYM, which that's the part that I feel like, you know, he got kind of sucked into that. And now he's tied into that. And now he's got to double down on it. But other than that, I think he has a lot of really good information. Aside from that, love T Nation. I think T Nation puts out a lot of really good information.

They do. I read a lot of their articles. And then for sports, probably somebody who I've grown to really enjoy watching is P.J. Performance. You can find him on Instagram. If you're an athlete, especially in basketball, he that's his specialty. I was an ex basketball player, so I enjoy it. Awesome.

I've been watching this. He's got a lot. I mean, just his approach. And he's using technology and all these cool things. He's getting really, really specific with like that skill set, like what to improve. Yes. Yeah. He, to me, as far as anybody that I've followed on social media and in the sport world, I think he is doing some pretty bad ass shit. So you can look, we gotta get him on the show.

Yeah. I actually reached out to him and I'm talking about, I know his page is flooded, so I don't even know if he saw. So maybe if people get on there and follow him and invite him onto our show, maybe he'll start to see Mind Pump fans. So you can check him out, PJ Performance on Instagram. Probably one of my favorite guys. And then as far as shit coaches and shit people out there,

pretty much the rest, pretty much everybody else. I'm just kidding, I'm sure I'm insulting somebody who's listening. You know, it's hard, man, it's really tough to to to find somebody who's putting out really good information out there other than some of the names that I had listed off and these guys had listed off. And even them though, you got to just be very careful and skeptical to not fall into a dogma just because, you know, a guy who's got a degree and, you know, that's the dogma thing. So you brought up lean, more, nearly, lean, northern earlier, massive respect for the guy,

very, very smart. Uh, tends to be very objective, but he, he, too, falls into the, the whole, I'm going to double down on, you know, what I've been saying, I can't go back on it. Like, there's a lot of new science coming out that says a calories, not a calorie, that says it's not just about your macros, that says you can, people can gain body fat and lose muscle based upon other things aside from macros and that you probably shouldn't eat too much fructose and you probably shouldn't eat processed foods, even if it does fit in your macros.

Like lots of new science coming out and it would be, I personally would love to see him come out and say, okay, everybody, look, I know I've been saying this but that was based upon the current research. And now we're getting new research and although the new research is not conclusive, it is showing some interesting information and I'm gonna keep youall posted on what I learned.

Like that to me is, that's the mark of a fantastic leader and unfortunately in fitness, egos are massive and people hate to fucking do that, they don't like to do that. You need to do that. What did you guys think about the page I tagged you on recently because I just recently came across this guy and I started, I haven't dove into his stuff that much. So I don't want to rep him as good or bad right now. But I'm interested in what you two thought. Did you go through any of

his stuff? The hypertrophy coach that's tied to M140, Ben Pach and those guys, he's part of that group. I'm going to change the check. He was the one that was doing the cable flies with the internal rotate. So what he understands muscle function, he understands muscle function from the few posts that I've seen. He breaks it down whether or not that's an effective use of an exercise, you know, that's a different debate, but that's not what he was saying.

He was saying, you know, to work the, you know, the peck fibers near the, you know, the collarbone, you want to be able to internally rotate the humorous as you're bringing the hands together with the fly. Absolutely correct. That is, there is some role in internal rotation of the humorous at that when you're doing a horizontal adduction, you know, like in a fly. Absolutely correct. Here's the funny thing.

When body, this is how you know a lot of bodybuilders and altifuck they're doing. When bodybuilders do a fly, you'll see a lot of bodybuilders do this. They'll go down into the fly, they'll come up and then they'll bring the pinkies together because they think that that squeezes the chest better. The reality isn't the inner chest. The reality is the internal rotation. That's right. When you're bringing your hands together at the top, the action of the pectoralis is actually to internally rotate the humerus a little bit or turn the thumbs together a little bit. Not the pinkies. The reason why they squeeze the pinkies together is because they triceps push their boobs

together and they feel like it is. It's actually the other way. And this is how you know it is. This is how you know a lot of no no, they're talking about. But the hypertrophy, this that guy you were talking about, when I've seen some of his posts, he's, he understands muscle function. I mean, very well and he explains it very well. So, so far I'm impressed.

Well, I mean, you guys are talking a lot about, you know, different strength and then bodybuilding in that kind of specific world. For me, you know, some of the people that I follow tend to be a little bit more in the movement side and athletics and sports training in particular. And so, I mean, Sal already mentioned one of mine was Mark Riptos, like Starring Strength was a book that I, you know,

loved, got a lot of great value from. And also, like this book actually, I just, not too long ago, really got into it. And it has so much, like deep content. And I'm just like finding myself reading it over and over. There's just so much. Yeah, it's Mel Siff super training. It has a big book. It just has so many like case studies and a lot of these, you know, we're conducted over in Russia. And so like the communist Russia and that that

we're in competition with. And so a lot of the ideas and a lot of the experiments and human performance They're really big into human performance and we're just now catching up to a lot of the ideas that they were already working on and so I've been diving into a lot of that and that's where you you know You might have heard like myself Sal, all of us kind of talk about, you know, isometric training and also like these different techniques like we're starting to kind of implement and you know, some unique stuff. Like they had a lot of like actual credible metrics

and validated information, conducted studies that were over in Russia. And so I'm just kind of finding all this stuff. It's like gems, you know, and so that's a great book. Another one was a Greycooks movement book. That's what got me into FMS and the functional movement screening. And like his process with that, and I, you know, I got a lot out of that because I actually directly took that

and started implementing it with my clients. And it was just another great way to sort of, it was a tool to be able to, you know, give feedback to somebody like, why can't I move like this? You know, and is there a process to this? And there's a process to that. And so that's why one way we were able to sort of show people like,

this is actually what your body is capable of. And like you can actually move, you know, in this way, and twist your body and contort in these positions. So that was cool. And then as far as like the like credible coaches or leaders, I feel in the fitness industry, you know, like as far as anything kettlebell wise, like RKC, all that, you know, Pavel, is it Tatsuri is his last name? Yeah, I think so. He's just great in general. He's just, he's just to got a ton of wealth of

information that he provides. And, you know, even if it's just like Olympic lifting or anything. He's just a great Leader with that and also Mike mallers a great kettlebell Guy that I follow and I followed since he got into it and So that's another good one. I had written down some of the sports trainers like some people mentioned Joe DeFranco And I've actually I bought one his programs back when I was like in college still, and I was just getting into personal training. And he's trained some high-level athletes that are in the NFL. And he's got some great programs.

He uses like plyometrics the right way. He, you know, he, he does a lot of, a lot of his concepts are very similar. It's our maps program. So he's educated as far as rest periods and all these kinds of things. He really has a good solid understanding of not overworking his athletes, that kind of stuff. And I guess Mike Boyle would be another one I would mention

and then whatever that speed of sport guy is I forget what his name is but his speed of sport who's that speed of sport you to you to yeah, he's his God, I'm trying to remember the name of the guy. That's the only one I didn't recognize it every He he was on actually Joe Rogan's podcast and he talked about Just using plyometrics and like he doesn't like so I mean there's like again dogma, right? So he's completely just in this camp of like only plyometrics and bodyweight training and speed and explosiveness with his athletes versus like strength training

and and explosiveness with his athletes versus like strength training. And Marinavitch. Reset rate. Marinavitches, I think. So anyway, I will say this. I feel incredibly blessed to be with you guys because you can see that all of us kind of have different influences coming up. And my biggest influences now on training and nutrition

in that realm actually comes from you too. I'm glad somebody said that I was wearing it for, but as I was listening, it was going around like, I don't want to be totally narcissistic. Yeah, I am learning a lot from you guys. No, no, I mean, you know, every time we sit down and make a program, you know, when we sat down and made, you know, maps performance and maps aesthetic

and some of the guides, I learn a lot from the two of you. I learn a lot from when we're doing the episodes and we're talking about our opinions on different things and discussing and sometimes debating. Either it strengthens my position or it changes my position or modifies it. I think it's important to say that because if you are someone that is constantly wanting to grow and learn, the best thing you could do is surround yourself with people who have differing opinions or who also seek to learn. And one of the things is that you need to consider that learning and growth

does not come from a comfortable space. You don't learn and grow when you're comfortable. You learn and grow when you're uncomfortable. And what I mean by that is you need to be able to allow your ego to be challenged. You need to be able to be okay with being wrong. And, you know, Adam brought up dogma. People who stick to a dogma who don't change their opinion, even based on new research or who don't even, you know, honor somebody else saying something and listen. It's too painful for them. They don don't embrace it and they're never gonna really grow and that's very very important You know for me One last book I want to talk about which was for me a huge growth

Experience was the warrior diet by Orihoff, Mike. Oh great. And this was a major turning point for me probably the biggest turning point in my fitness and health life. And why? Because it challenged the very core of what I believed. And that very core was that I had to eat small meals throughout the day. That is literally the foundation of bodybuilding nutrition.

That is number one, the foundation, there's two foundations of bodybuilding nutrition. Eat a shit ton the the found there's two foundations of bodybuilding nutrition Eat a shit ton of protein and eat small meals throughout the day And I remember I was on some forums on some fitness forums and low and behold these athletes were coming on they were talking about fasting and Of course people would come on there and be like you're stupid. That's ridiculous. You lose performance You're gonna get weaker. You're gonna get you're not be as strong. And these guys were coming on and saying, no, my performance is improving and I'm feeling better

and I'm getting stronger. And at first, I kind of like scoffed at it. Like, well, this is stupid. And one of the guys that went on the forum started making the evolutionary case for fasting. Like, well, you guys realize that eating frequently throughout the day is a very new thing. Like, nobody did that that long ago.

We didn't have refrigerators, we didn't have packaged food. And then a light went off and I'm said, Jesus, you know what? That's right. Like, how did we survive before? And we really needed performance at that point. You know, we don't need performance now. But so I got the book, The Warrior Diet, and I read it, and I took the leap and it was very uncomfortable for me.

I'll never forget the day, the first day I did it is so afraid that I was gonna lose my gains and muscle and okay, let's see how I feel. And of course, I'll never go back to eating the super small meals all day long. Again, I'll never do that again. But just because I'm talking about that, I do wanna make sure I mention, go to mymputmedia.com

if you're interested in fasting because there is a way to do it properly. So I want to say that just to make sure nobody does it wrong. So. Our final question is from GE Grayling. What are your one rep max on the four big lifts? Oh yeah. Oh yeah.

Oh, I'll let you get better. I'll let you get better. I'll let you get better. Standing by step curl. So here's the deal We need to swear we're gonna be honest no bullshit numbers No puffing anything up. Are we talking like current standings right now? We're talking all time. I'm not going all time. Oh, yeah, I don't think we should all time is bad You want to talk about current? How about both? No, Okay, that's fine. All right, I'll start. I'll start.

I'll start so that you guys can pad your numbers. Yeah, yeah, yeah. We'll load it. I'll do like one, no, five pounds more. Yeah. No, my, okay, so bench press. My all time best bench press. Now, I've lifted, I've benched more than this number,

but not with excellent form. So I'm only gonna count when I was bench pressing in a way that would actually qualify for a competition. So I go down all the way to my chest, pause for about a second and a half, and then press it back up. And my all-time best bench press was 335 pounds with that type of form. Now today, my lift is way less than that. And that's, since that point, I've had shoulder surgery on my left shoulder, and my right shoulder isn't the greatest when I bench super heavy.

It's okay with everything else, but when I bench super heavy, I'm not okay. So now I'd be lucky if I could break 300 pounds. I don't even know if I can. My dead lift, my all-time best is 600 pounds. My all-time best at under 200 pound body weight was 585. So I did 585 and I weighed 195. And today I could probably pull, I'm close to that,

575, I'm always around that number. Overhead press, I don't know, we do in strict press or push press. Because I've never really maxed out with a strict press. So you have it? No. Then I'm changing my numbers. Yeah, cause my push press was like,

I think the best I've ever done was to, I think I did 225 for one was my most ever. And then I think that's it, right? Did I say the four, no squat? Squat. My best squat of all time, full squat was 475. Today full squat, I don't know, I could probably get 415, maybe 410, 415. Probably my one.

I think you can go more than that. I don't know because there's a huge for me. There's a big difference when you go up like 5 or 10 pounds, he's turning over 400 pounds. Bro, I could, my posture posture your chain as strong as shit like I could good morning 405. Like I could totally do a good morning with 405 to do a full squat with 405 is hard for me. So I'm I can pretty much guarantee that I don't know I don't think I could do more than 415 in the full squat. Yeah, so really? Yeah, I know, right?

I feel like, yeah, you're just got strong ass legs. I would think so too. It looks strong. Well, just because I know I can give 405. I just got 405 on squad the other day. So that's, I've never lifted more than that. So that would be considered my max. And all my max.

After all time. Well, yeah, the reason why I wanted to do all time because all my all time strengths are, I'm in the strongest I've ever been right now. So, man, I'm definitely, I'm in the strongest ever been right now. So I'm definitely I mean give or take right I'm not depends for me as to like who up and down so my bench press the most of our bench press is 350. I work out with 275 right now and sometimes I'll go up to 315 on days and I'm running singles or triples I really ever try and press it up. Just because I'm always concerned about my shoulder

and I actually do a lot more incline. I can add, and what's more impressive to me is I can incline press the same amount of ways I can on flat bench. So that took me a very long time to get those equal for the longest time ever. I was only flat benched and then if I incline pressed, I'd have to reduce my weight by like 75 to 100 pounds

where now I incline press as much as I flat bench press. So bench press. Yeah, I rarely, I rarely go over 185, 200 pounds on the incline, rarely. Yeah. So that's press? Yeah, on the incline. On the incline.

Yeah, rarely. So, yeah, so 350 on my bench, a push press. God, it's been a while since I've done that. I can't recall ever doing more than 225. I know I've done that before for a single rep, but I've never done more than that. I've never really tried actually to do overhead press. I've always been concerned about my form and my shoulder mobility. So I've never really pushed that limit before. It'd be interesting to see now with all my mobility work and going through performance. I've been doing a lot of Z presses and I've seen my strength with that. I mean, I just Z pressed the other day, what, 150 something or what's that? Yeah, to Z press that. Yeah. And I can behind the

head, 185 now all the way down for range of motion. So I imagine I could probably get 225 up pretty easily in comparison now. So maybe I'll do that just to see where I'm at, be interesting to see how much my push press has gone up. Squad, I said 405, my deadlift, just the way that we can have two weeks ago, I did 545, so I've yet to do over that. I have yet to fail on a deadlift. I've never, I've actually never tried to lift a weight that I, and not been able to get it up.

So, how did you feel on the 545? You've seen it on Instagram. Oh, that one. Yeah. You've got 560 at least in you. Yeah, I would say 15 pounds over that from what I saw. Yeah, I feel confident after doing it and seeing how quick I came up out of it. I'm sure I could do a little bit more. It's that felt heavy though. As soon as I get over 500, I feel like in deadlifting in the 400s for me, it's like all day long, easy. I don't have to feel great to do it. One side hit over 500. Definitely the technique and everything starts to come into play big time. And I've said before, anytime I've ever failed anything, I feel like it's more biomechanical than anything else. So my deadlifts around that. Yeah, but how much can you guys power clean?

I don't even power clean at all. I know. Too bad Justin. It's not in this conversation. Forget it. Forget it. I'm going to start with my shitty one first because I don't get out.

I think like seriously, deadlifting is a new skill for me. I didn't even really do it. So I think a lot of it is that, and the other fact that I hurt myself doing it, so I have this, like, hesitancy towards it. Like, I hurt my QL, but anyway, all excuses is I have 455. That's probably all I've really even got to with deadlift,

but which is still a very respectable number of things. Like, it's like silly horrible. But you could squat more than that. Yeah, I could squat more than that. So that's so crazy to me. How opposite for me? Yeah, yeah. So yeah, what I didn't get up to like 500 and nothing crazy.

It was like in college, I did like, what is that? 475, 475, I did in college squat. And then bench press, I actually achieved 405. So that was pretty pumped on that. And as far as overhead presses, this is where it's kind of weird. I did four, not four, I'm just, yeah, right.

Yeah, right. Yeah, right. Three, three, 15. Yeah, holy shit. 15 push press. You've done a push press with three, 15. Yeah, that's ridiculous. Yeah, and it's funny because like, yeah, I'm actually at one point when I was in college, I could clean three, 15 and then jerk it, you know, so.

What, where are you at in all those numbers now? Like, where do you squat, what are you dead? What we're doing? 25 is what I've, I've pushed pressed. Yeah. I can, I can still do a reasonable amount with that. Yeah, I know. But, yeah, like squat, I've only really been doing like 405,

you know, up and then I get up to like 4, 415, you know, 420 if I'm lucky'm lucky in a good day. Yeah. But yeah, dead lifts, like I mentioned, is the same in bench. I'm only like three, 60s, 360 range. Remember when it used to be so important to bench press a lot? I know. That was the highlight of everything.

That was the bench. How much you bench, bro? What one thing that I've done that was the highlight of everything. That was the big one. Who was you bench bro? What one thing that I've done that really helps, if you're really interested in that kind of maximal strength, is to get yourself used to using a heavy but sub maximal weight. So for the longest time, I would always, no matter what, when I did lift, I would always dead lift with,

I'd always do at least a set with one for a single with 500 pounds. And I just got to the point where that felt routine for me. And now I always do a single with 515 or 520. Well, this just gets me good at that. This is also a place where you say that. I wouldn't also, this is where I think negatives play a good role. I remember when I first started lifting,

lifting with an old-school bodybuilder, and obviously he probably didn't understand the science behind him, just knew it was effective and worked, is he would put on weight that I couldn't even do a single rep with, but he would hold, he just wanted me to feel that on the centric motion. We know that we can handle a lot more weight on the centric motion than you can on the concentric motion.

So, you know, I get on the bench press and that was back then, I couldn't even do two plates and he had like three, 15, which was probably overdoing it. I didn't need to feel that much, but the idea of actually feeling a weight, just being able to hold on to that much weight that you're not used to, getting comfortable with descending that in a controlled manner,

and then he would help me with it on the way up. I saw huge gains from that being able to, and a lot of it's a mental block because you're afraid of that feeling. I mean, I remember the very first time I put 405 on my back to squat. It was like, oh my god. Oh yeah. It's like just like crushing. Oh yeah. It was just like the scariest feeling ever ever having the I mean for somebody who had never really squated more in 225 and then I progressed up to 405 and I remember feeling that way on my back going like that's not like just a little bit of weight.

You know, that's a lot, you know? Yeah, totally. So getting used to that feeling, I think, makes a big difference. Excellent. Well, listeners, please do not forget to leave us a five-star rating and review on iTunes. And check us out on Instagram at MindPumpRadio. You can find me at MindPumpSoul.

You can find Adam at MindPumpAtom. And Justin at MindPumpJustine. And also check out MindPumpMedia.com. Thank you for listening to MindPumpMedia.com. you