Mind Pump: Raw Fitness Truth - 293: Frequency for Muscle Growth

Episode Date: May 16, 2016

How many times each week should you train a muscle? In the bodybuilding world there is a belief that intensity and recovery are key. This has led to the body part split where you blast a muscle group and then take days off from training that group to allow the muscle to recover. Studies are now confirming what Sal, Adam & Justin have been saying since the inception of Mind Pump, that more frequent stimulation of the muscle builds more muscle. In this episode they reveal why and what you need to know to successfully incorporate frequency into your workout regimen to increase your muscle growth. 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. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. So, mind pump listeners, before we get started on our awesome show, don't forget to go to mindpumpmedia.com. We have something special for you right now. We do! We have the... what's it called, Doug?

The RGB, R-N-F, super bundle. The super bundle. So let me explain for 10 seconds what the, maybe longer than 10 seconds, probably like a minute, what the super bundle is. Here's what you get. You get maps and a ballac, which is red. You get maps, performance, which is green. And you get maps, aesthetic, which is red, you get maps performance, which is green, and you get maps aesthetic, which is black.

This is nine months of programming. So that means we're gonna take you from zero to a million dollar body, nine months. Yeah, we got you. We got you. You literally, you don't have to worry about anything. The programming is all there. You start with red, there's three phases in red,

then you go to green, there's four phases in green, and then you go to black, three phases in black. You get to focus on maximum strength, muscle, mobility, and aesthetics. By the time you're done, you're going to look pretty damn good. Nine months. So we're not bullshitting, right? We're not telling you you know, 10 days to a better body. Don't they get a legit? Don't they get a better deal on the forum too, Doug? If they do that, do they get a just strong, sexy, lean-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in-in you could do a monthly payment plan on them. But again, that's nine months. So like, so you basically don't have to worry about anything for nine months. You've got all your workout programming professionally,

laid out for you, exercise demos, videos, all that stuff. So mindpumpmedia.com. Well, you know what's on there also, the new sexy caps that you're wearing there. Oh yeah. Oh yeah. You know, I don't know. It feels great.

You guys are trying to turn me into a hat-wearing person. I've never worn hats. I think we should create a pole because I really do feel like the ladies love it the hat Oh, yeah on me. Yeah, bro. Really? It's it's good. You think the lady's like on me. Yes, it looks good on you Yeah, see I you gives you a little more balls. I want to know Now I know your full of shit. Yeah, well because that's impossible I want I want you to be honest now, okay? Cause you guys know the rule. We made this rule a long time ago.

As soon as the mics come on, there's no more lying. Yeah, it's like totally true. You have to be 100% honest, be honest now. Do I look better with the hat on or with the hat off? Better? Why do you gotta put this in a corner like that? That's what I thought. Can you you say do I look good in it? And I'll say yes, yeah exactly better. Yeah, this is a different story

It is hard because you look you look fabulous Well, maybe it's because we're used to you without wearing yeah, we just need some time to adapt Yeah, but see I feel like Adam has a hat face you had just an hat face hashtag hat face I don't have a hat face. I have tags. When I put it when I put a hat on I look like do we need a more narrow one for you? Is that your say? Yeah, can you dug is it a real pointy bill? Is it? Can you? Can you? It's like a big beak. It's all right. Can you make me a be cat? Let's invent a new hat. Well, the be cat. You know, you

can make like a newspaper one. You know, United's make those hats that goes it was a sailor yes, say that was that look like Sal sailor hat Sal sailor next gear. Sal sailor hat dot com if you go there check out. I think you get your grito as to go Fedora. That's a good deal. No, you know what Fedora Fedoras have been they've been adopted by the nerds. So now I just I just fucking launched it right back on myself, didn't I? I guess I'm gonna wear it for Dorop. Of course you are.

No, like the you mean the hipsters, the what you mean? The hipsters are wearing it now. Different in nerds. Yeah, that is different. Yeah. So, did you guys read the article that one of our forum members posted? I think it was Nate posted about how cursing could be affecting our bottom line. I couldn't find it.

You didn't have to enlighten me. No, I read it. I read it. I couldn't fucking believe it. Fuck. God damn it. No, basically negative or positive. Yeah, it says basically that some people will curse because it gives them like an edge

or whatever and it becomes a part of the brand. But ultimately how it affects your reach, your audience, you're not going to be able to reach as many people and you're going to turn a lot of people off because of the cursing. For example, on mind, on mind plump, if this is your first episode, I promise you, we'll talk about some good information eventually. But we do give great information, but it's peppered gratuitously with F-bombs and dick jokes and stuff like that. And so I'm wondering if we should stop. Maybe we should stop saying that.

It's worse. We're slapping right now. Yeah, absolutely not. Okay, absolutely not. Shitty mouth. You know, you know, part of it. It's the most just as custom. It's our episode the first three minutes.

I think there's a way to cut and there's a way not to cut. Oh, yeah. Yeah, there's, I think there's cussing etiquette for sure. Really? Yeah, it's part of conversation. Like, here's a perfect example. You can't see a book, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but, but I can put that back. Andrew Dice Clay does not understand this. Okay. Yeah. If you've ever watched Andrew Dice Clay's like stand up, it's all you do here is fuck shit blow job this that back then he was just trying to shock an eye.

Well, exactly. That's why he did that. That's the only reason why he went his comedy is horrible. It's horrible comedy, but he went somewhere. He did well for quite some time. And it was because he was the first guy to actually probably push that. I mean, Richard Pryor, of course, everybody knows that it started any Murphy.

They have the raw side to them, but Andrew Dice Clay took it to a whole other level. He took, okay, these guys are raw. I'm gonna say nothing that's not a curse word or, you know, pornographic. Everything he's saying. Horrible. Yeah, horrible.

And when you listen to someone like that, when you sort of listen, after a while, it just becomes, Yeah, it falls on deaf ears, because you sort of listen, after a while, it just becomes, Yeah, it falls on deaf ears, because you can't, you're just same thing. All you hear is fuck this, that you can't give, there's no comment. Yeah, there's a clever way to do it.

Like, you don't wanna overuse it, in my opinion. I think that, So do we do it cleverly? I think when we first started, we talked about this. I think we might have overused it. Yeah, we agree. We agree.

Yeah, we agree that there was a little, probably nerves going on when we first started off and for some reason swear words help you calm down. You know what? That's your thing. That's your thing. That brings you back to my safe place. It's interesting.

There's studies that believe that. It's interesting because if you listen to early mind pump and you go through chronologically, you can clearly hear our evolution of how the show evolved. And you can hear a lot about what's happening in our personal lives. A lot of that is reflected. But in the beginning, it was all chemistry, no skill. Because it was new, we didn't know what the hell we were doing. And so we got excited and we said a lot of bad words.

There was a lot of bad words. And a lot of episodes that were questionable. But if it's our brand to the right. I mean, we're not about like conforming to some kind of like cookie cutter, you know, formula. So I think that people write articles like that. They completely stay in the box and they're the ones that go through, you know, the academic realms and try to get like legitimate jobs and stay within this very narrow pathway of thinking. And fuck that. Yeah, it's what I'm more like.

I just used it there purposely to drive a point home. Yeah, and you know what? The reality is when you're, especially a bunch of guys, when you're hanging out with a bunch of dudes and people get comfortable, that's how people talk. Like people throw words out left and right, not tons, but it's just the way we talk. Well, I just look at it too.

I mean, I don't swear in any other realm, other than when I'm hanging out with my buddies. And we just, it just comes out just because we're joky or, you know, we're just relaxed. And, you know, like there's places in where I won't swear. You know, I'm very conscious of that. Like I'm from my kids or like, you know, there's places in where I won't swear you know I'm very conscious of that like I'm for my kids or like you know I have you ever slipped out in front of my kid not really yeah it's pretty easy well maybe once or twice I remember

my son was smash my hand or something did you I remember my my son was three I remember what he was doing he was building I think it was building something and then it fell over and he goes, oh shit. You know, we're in the back and I'm like, what did you just say? And I'm like, Domenico, what did you just say? He's like, what do you talk about? I said, when the blocks fell, what did you say? He says, shit.

I said, do you know what that means? He says, no, I'm like, okay. I don't want to make a big deal because then you're going to be saying it all the time. That's just hope. That's just hope for you. You're you for your son that doesn't fit there. Yeah. Or how about when you're kids? I don't know about you, Justin, but when my boy was younger, he couldn't say fire truck.

He said, fire fuck. Oh my God, yes. Yeah, I remember I actually heard a bit this guy was talking about. I think it was it was the guy from police academy that went with the real crazy voice. He was talking about even he was on a plane. And like there was some kind of like accident or something, like, and they were held up. And there's all these fire trucks. And he was on a plane with all these guys going to special Olympics.

And so he was trying not to be all like offensive and inappropriate about it. But he was like, you know, one of the kids on there was just like, fire fuck, fire fucking. And he's kept saying that and like he was dying. Well, I was dying. Yeah, no, my son would say that, so my brother would come over of course his uncle and he would always get him to say fire truck. Like, hey, what is this a picture of? He'd be like, fire fuck.

We'd say, can you say that again real loud? And we don't look at my brother like that. Thanks, uncle. Speaking of special needs, did you see all the drama that's going on right now with 50 cent? 50 cent? Yeah, you guys didn't see that? No, but I saw Rich Piana slapping some kid. Yeah, I'll tell you guys all about that story too.

The 50 cent did like what's it called? Not a periscope or what about it? He was in a Snapchat of him teasing him teasing and fucking with this autistic kid. No. Yes. He worked at the airport and he was fucking with him and he did it live and broadcasted on him and boy, he's getting. He, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, So that just came out and then you like Justin said the rich pion of thing was in that I'm not sure how much of that is A poi to get attention. So

Well, do you know who that guy is that you did that too? I like way looked research to mall I did so he he I remember him because I used to go on the bodybuilding.com forums a lot Because a lot of times, believe it or not, on those forums, people would sometimes post these links to studies and stuff. And then there's also funny pictures and whatever. This guy was like a thing on those forums. People would talk about him.

He was this kid who liked to lift weights. He definitely, special needs, but he would post pictures of himself flexing. and so people would make fun of him at first But then he became kind of liked and he had you know a lot of people on there were kind of back him up right because his kid was Kind of resilient. So apparently I think this kid Told his social because he built he developed a social media following is huge falling. Yeah huge Like 30,000 people that follow him on YouTube and his Instagrams like 12,000 or 15,000 something like that. So apparently he called and what's called an order 66 on Rich Piano.

And I didn't know what that man apparently order 66 is from Star Wars. Yes. And so explain that. Yeah. So basically. That's where it came from. Yeah. Oh, oh, great. I'm excited now.

Yeah. It's when like the basically like Emperor Palpatine, he was in the Emperor at the time, but Basically like Emperor Palpatine, he wasn't the Emperor at the time, but Look at this guy, you don't see his money. It's literally history, Luffy. I feel immediately embarrassed. No, I'm so excited. No, because he had basically these... Come on, I want to hear it out.

Damn it, I'm going to get this out. Yeah, so, you know, the stormtroopers at the time weren't the stormtroopers. They were the clone troopers that he was using, you know, manipulating. They were working with the Jedi's and then he put out an order 66 and then that's when they killed all the Jedi's. So that was like the big order. So it was like a tap. It It was like the yeah like this is now You know we're gonna unleash

You know our our forces out there got it so he called in order 66 Anyway on rich piana on his social media so all these people were going on there and just trolling the fuck out of him You know, I mean they'd be comments or whatever apparently he got some death threats. I don't know about any of that. So fast forward this guy, and I don't know his name. I can't remember the kid's name, but he... He goes by Lord Vader as his Instagram. That's his thing. If you look up Lord Vader, that's what he is.

Okay, so make sure that's correct because might as well give this kid credit. Yeah, he sounds like what I would be if I didn't have self control. Yeah, so he went to some, was it some self awareness? Was it some fitness convention or something that he went to?

Yeah, and he's at all, he's all into that stuff, right? He goes to Lord Vader 25. Oh, is that what it is? His name is Jason Genova. Yeah, you're right. So he went to, I guess he went to some fitness convention where Rich was and Rich recognized him and then Rich was like, hey, you know, you know, you need to stop talking shit to me.

It's all in video. It's all in video. Yeah, yeah. And he says, hey, I got to get you back though for, you know, causing a social media hell. Why don't we do some slap boxing? Is that okay? Do some slap boxing? And you can tell, you can tell the kid is kind of like, oh, okay, I get it, you know,

because he's like a big fan, right? So he knocks him around, he like smacks him around. Yeah, well, and he hit him pretty hard and you can see the look on the kid's face. So he even let him slap him back really. You just like slap in the shit out of him. Yeah, dude, and it's like, come on, dude. And Rich is a big, he's like way bigger than this kid.

Well, you see, too, he's like totally backpedaling now, right? Cause he went a little, like he got into it a little bit, you could tell. Well, you could tell he was pissed. I mean, this guy is, what in, so what he does, okay, this whole order 66 thing, which I went, when I was digging into him,

I found that, you know, he was part of the whole shreds thing. So he's been, he called the order 66 on Devon, Fizzik's mom, Devon, Fizzik, Joey, Swall, all those guys. And he does, he has got a pretty large following. So he sent, and he gives people the information. So he lets them know, they're doing this, they're photoshopping, then he tags people, like troop of trolls, and then he tells, and then he tells, go, and then they all start going and then disliking everything and reporting their sites. So they end up getting it.

Just attacking. Yeah, just like just being super obnoxious. So I'm sure and he did the same thing to Rich Piana. So I'm sure when he did it to Rich Piana, you know, a lot of the people that are attached to him were saying shit and it probably was hurting business. I mean, a lot of these guys that it's personal. Yeah. Oh, for sure, especially these guys have have built their entire image and business

around social media. And then you get somebody with a has a little bit of power. I didn't realize. So then he's on film. He's on film. Smacking around someone who's like a third of his size, who's also, you know, special needs or whatever. Right. Like he's like he's he's bear pying him. It's not like a smack. It's like a, you know, that's not good. It wasn't good. Did you know that all these guys too were all connected like the, the Cali aesthetics and all those other pages that call everybody potatoes and they, their whole pages built around, you know, basically trying to discredit everybody. Yeah, right. So they're all attached. I don't know. They're all part of each other and in touch. And

they all kind of have the same mission of going out and basically terrorizing these people that put bullshit out there. Which I have both, I have feelings of my... You're like yourself regulating. Exactly. There's a part of me. It's an ugly reality of the information age that this can happen. It's happened to big celebrities, huge celebrities. You see when see when a celebrity does something that they apologize right away because of the social media shit storm

Yeah It gets ugly. I don't like it, but it is this is a byproduct of You know free information and you have to learn how to deal with it either a you're gonna pay for shit that you say Because you deserve to or B, sometimes you don't deserve to and you got to be strong in your position to deal with this shit. You know, because you could be, you could have a political opinion that isn't necessarily bad. It's just a lot of people disagree with and you got to be prepared to stand your ground if you get shit on by, you know, especially if you put it out there, right? Right. That's why I'm careful about what I put out there. Really? Yeah.

I don't think we're that good. Yeah. Let's see like right before he puts sand like I don't see any beat of sweat. Well, you know what? I don't I guess I should say I take that back right I don't I don't put anything out there that I'm not I'm I you won't stand me. Yeah, bring it. You know, say some shit to me. I already thought it. We, yeah, like, I, I've done a couple posts lately about marriage stuff. And I've of course offended a bunch of people, right? You know, people are just get all, if you're, you know, married and been happily married for 10, 15 years

and I'm putting out stuff out there that's kind of mocking marriage in a sense. I get, I get these people that, and it's just like, you'd fuck off. First of all, if you can't have a sense of humor, you're lame. Second of all, you know, don't come at me with that stuff like that, and then you get guys to,

I don't know who, why people do this. I give people on my page that will do that, and then they'll come on and they'll be like, unfollow. They like tell me that. I'm like, no, wait, wait, wait, wait, wait, what can I do? They want, it's because they want you to know. Pay attention, be, come on, slam the door on the way out. Yeah, right.

Otherwise, I would never know you stop bullying. Nobody knows who the fuck you are. I'm not parking. Here's a thing, this is a conversation I've had with my children actually many times. This is the thing about violence, about physical violence. You can be in the right. Someone can say something to you,

someone could do something to you, and they're wrong and you're right, but the minute you're the first person to resort to physical violence, you have now become wrong. It doesn't matter anymore. Someone can come up to you and say the most hateful, hurtful things to you or to someone else, and you can respond with a punch or a shove

or whatever in the second you do that, the loss shows that you're wrong. And on a moral level, you have escalated to the next level because words are words. You know, physical violence is on another level. So, you know, if someone's gonna piss you off like that, I mean, and I'm not saying I'm perfect. I guarantee you there's a point that I will reach

if someone without someone having to hit me, we're all probably hit them first, but that doesn't mean it's gonna be right. It's just, you should always try to avoid getting to that level no matter what, because then you become the wrong, you know what I mean, you become the bad guy. And that's what happened, like, if Rich didn't do that,

he wouldn't be the bad guy at all. Of course not. But because he did that, it doesn't matter that this guy called Order 66 or whatever on it. But look at what, I like Rich, so this is me talking shit and saying, I like Rich, I think I like rich. So this is me have talking shit and say I like I like rich. I think I love respect the hell out of it. Yeah, he puts a lot of information out there He keeps shit real. I don't think he's the brightest guy ever. Um, I definitely don't think that was a smart move

You know, you got a lot of attention from people you should I mean to put yourself out there to do the I even the fact That he was special needs guy made it go crazy, but he would just to do that with anybody would be stupid. Like I wouldn't do that with the normal person. You know what I'm saying? If you got on me and you started just antagonizing me on social media and stuff like that, just giving that person attention gives them the power. Here's the way you do that if you want to do that.

I've seen a couple MMA guys do this, where, because MMA fighters a lot of times will get trolled hard on social media by guys. They're like, I can kick your ass, I can just talk and shit. That is like, and I've, a lot of times, we'll get trolled hard on social media by guys. They're like, I can kick your ass, I can just talk and shit. That is like, and I've seen a couple of videos that people do that. I've seen a, it's because it's easy to be brave behind your keyboard.

Of course. I've seen a couple of videos where a pro MMA fighter will say, fine, come to my gym, we'll have you sign some forms, put on some head gear, and then we'll go out. And, and believe it or not, a couple of people have them up on that and I saw one fight where they did that and he just got just I mean of course you get his ass yeah you get mocked the floor with the kid but you could tell that the MMA pro I forgot what was it had some restraint to he's not trying to kill the guy

it's just like I'm just gonna take your ass off my lesson really and and see that's okay because you know you did in a, we put on gloves. Yeah, no, I agree. There's a ref, we signed some waivers. There's rules involved, you know, it's like an athletic kind of a setting. I honestly do, I think that's the way, like, you know, sometimes it is,

it does escalate to a point where you're like, man, you know, this should be resolved, you know, with something, but like, if you can set something up like that, that would be the ultimate. So where it's like, okay, you wanna talk about like how brave you are and how physical you wanna get. Like let's do this, but let's make it under a certain standard. Like it's kind of old school.

You know, I think that art is sort of lost. Like there's a code that men have. If you're gonna come across the line of what it know, what, what it is in my values, like, we're gonna, there's gonna be some kind of something that's gonna happen. And you wanna know something that the funny thing is, if you ever do that in the real world, you're at a bar, someone's in your face, talking shit, whatever you think it's gonna escalate. Yeah.

I've had more than once where I've said, fine, we can settle this outside. Let's go outside and fight like man. Go out and the dude won't. They just won't. All of a sudden it's like, no, I don't wanna. Because they either A, they either A wanna throw a punch at you real quick before you recognize what's going on. Or B, they were just, they were just bolstering the whole time.

But once you go outside and square up and like, okay, it's gonna happen now. It's even, there's not gonna be any sucker punching. There's most people will back down. They just don't do that shit. Most people are just caught up in the emotion at the time. I've had there's been in such situations like that where I've been out with my girl or been with somebody like that and you know said that something happens and you if you say it really calm like hey you know what right now I'm with somebody right now this is not the time for us to do this but if you want to try and see how

this works out for you why don't we meet I'll meet you here at this place at this location and we can figure this out if you want to and nobody ever follows, I'll meet you here at this place, at this location, and we can figure this out if you want to. And nobody ever follows up. You know what I'm saying? It's never like, it's not that serious, right? I'm angry right now when I'm making a scene, I want to sound cool and tough right now.

It's maybe I'm in front of my buddies or my girlfriend. And I think that's the point really, is that you, you know, if it's that heated and it's that, like you need to, obviously it does need to go there. But you know, like, I'm just saying, like it normally diffuses because it is, it's just like, it's just a heat of the moment kind of a thing.

Or you have dug in your corner, because he'll stab them, right? And he'll hand you the shank and just like, yeah, like American meme, I remember that. Yeah, exactly. So I want to, so there was another article someone had posted on the forum. I guess it's about a recent study.

I'm glad you're doing this because I was just going to tell you the other day that we share on this podcast that the forum is just flooded full of information that we can barely keep up. Dude, I learned we should definitely start talking about some really good, the stuff that we come across and sharing that with the world. We're learning from them almost every day. It's become one of my number one references for learning new information because we have, you know, obviously because we have a lot, first of all, we have a lot of trainers on there. So there's a lot of people

who are very experienced as personal trainers, experienced competitors, bikini, physique, you know, that kind of stuff. Doctors, PT, this first-person. We've got some doctors there. Yeah. We've got some brain hackers on there who are all into, you know, hacking cognition. And so they'll just post and discuss random articles. And, you know, I just, it's just a bunch of like-minded people. So I'm learning from there more than anywhere else now. It's pretty cool.

But anyways, this research just came out that analyzed how, how the body grew muscle when you compare training a muscle group, a body part once a week, twice a week, or three days a week. So they looked through and they analyzed 10 studies and did some of their own stuff and they came up with some conclusions on the best type of frequency for muscle growth.

Now what's interesting is we've talked about this probably a million times on my pump. Our programs are based on the principle of frequency which is just sorely lacking in modern body building and muscle building routines. And guess what? The science completely 100% supports what we've been saying this entire time.

They found in these studies that two or three days a week of a body part, training a body part is superior to training a body part once a week in terms of building muscle. But here's the key. The key in these studies isn't that you're necessarily doing more exercises or more sets total for the week. You're just splitting up your workout on those two or three workouts, just like we've recommended in the past, right? We've been trying to voice that like for the longest time. Right, so instead of doing 12 sets for chest on Monday, you're doing four sets on Monday, four sets

on Wednesday and four sets on Friday, and when you do that, you get far better results. I think that's where people go wrong, too. They don't understand, because it sounds obvious, right? If you hit a muscle more frequently, that it's going to grow more. Right. I think it's pretty obvious to everybody, but where people, I think, get mistaken as they think, oh, I got it. The way I train chest right now, I need to train that on Monday, Wednesday and Friday.

And it's not that. It's not that at all. In fact, and that's the hard part, I think, for people that have been caught up on a bros split for a very long time, and they transitioned over to like, you know, maps in a ball, like, is learning to get out of that mentality. Like, you may only do, you know, three to five sets

of something. It's okay, you know? You're not, it's not, and people think when they first do it, it's not enough. No. Oh, I need more. It's not enough. I'm gonna do more, you know, it's like, no, you don't, actually. Just like. Yeah, it's not enough. No. Oh, I need more. It's not enough. I'm gonna do more.

It's like, no, you don't actually. Just like. Yeah, just being around you guys, it seems like this is taking over. People are getting it. But then I run into a kid. I was at the gym and I hadn't seen him a long time. He had great gains. And I was like, wow, man, you look great.

He'd lost 60 pounds and, you know, looked real muscular and he'd been doing like the splits and the split routine. He'd been eating just like fish and asparagus and like no carbs and all this kind of stuff and like super extreme. And the first thing he came up to me, it was just like, oh my God, I've hit this like crazy plateau.

And so he's just like talking about this and like all his lifts. He just hit that max capacity. And I'm like, look man, I've hit this crazy plateau. So he's just talking about this and all his left. He just hit that max capacity. And I'm like, look man, you've literally hit the tip of the extreme with how you can deprive yourself of calories and train at a high intensity. And there's a better way to do it. And I'm like, now you have to really,

like you got there, like you look great, all this stuff, but like, dude, how can you sustain this? How can you, how can you even improve from here? Well, we have to start thinking about this differently, and start talking to him about maps, and then also just like training more frequently with less intensity, and more volume and frequency and thinking about how to nourish the body instead of deprived it from all these nutrients.

I can't wait to see how he does. Right. Don't you find it fascinating, guys, that it's only in bodybuilding that we have this problem. Like when you compare it to marathon running, to sports, to anything else, like... Frequency's king. Everybody else understands it. You would never approach it.

I think, and I know we've said this before, like if your fitness journey is like a marathon, well we say that so much that I think people just kinda like, oh yeah, I get it, it's a long deal. It's a long deal, right? But no, think more, even more detailed about a marathon runner. The best of the best marathon runners, nobody comes out and runs as hard and as fast as they can

for the first mile. That's so true. None of them, and they would never be the best at it if they did. If they did, what would end up happening? They would, they would bonk, they would have to walk and slow down, recover, and then do it again.

And at that pace, they're gonna get their ass whooped by the person who learns how to consistently pace themselves for 26 miles. Well, even if you compare it to prices. Since we're looking at runners, right, of the runner's world, what type of runner would represent a muscle builder, more than all the others? Sprinter.

Sprinters, and if you look at a sprinter, they look like they lift weights, even if they don't. Big, powerful, muscular know, muscular legs. Fast-twitch legs. Because they're training in a way that stimulates fast-twitch muscle growth, right? Just like when you lift weights. Even sprinters, sprinters do not train hardcore sprints for three hours one day a week. Oh, wait, they'll tear something.

They train, they sprint frequently. They practice sprinting on a regular basis. Some days are more intense than others, but it's very frequent with their training, and that's how they're able to improve upon their speed, and that's what's making their leg muscles grow. What would happen if I took a sprinter, and instead of saying that he did,

let's say he does 40 minutes, five days a week of actual sprinting, you know, along with the rest of his workout. What if I combine all those 40 minute workouts and said, okay, you're going to do all that sprinting on Monday and then we're going to take the rest of the week off. Well first of all, the only benefit he's going to get is from the first 40 minutes. Now he's fatigued. Oh, man.

He's not sprinting anymore. Now he's just hating life. He's just grogging through his running routine. And when it comes to building muscle, this is what happens. If I train too long with too much intensity and one workout, I stop working fast switch muscle fibers. It just becomes an endurance. I'm just building endurance.

And then you damage the body. And then like you get into that same trap, we've mentioned previously. You do and your body doesn't respond well, but why then do body builders? Why then? Because this is a question that inevitably comes up every single time. People come up to me and say, Sal, you tell me full body routines or working out the whole body three days a week or maps or whatever is superior to a body part split. Why then do 99% of body builders and physique competitors train with a traditional body part

split? This is the question I always get. Here's my answer. Number one, the science already demonstrates that increased frequency for most people is going to I always get. And here's my answer. Number one, the science already demonstrates that increased frequency for most people is going to be more effective. Okay. So there's some theories as to why because we really don't know why. We don't know the specific science. But one of the theories is, and we've demonstrated this in and studies as well, is that the muscle building signal, and they can measure this through protein synthesis, is elevated

for around 48 hours, okay? So when you lift weights, you send a muscle building signal and it peaks and it's up there for about 48 hours. After about, which a lot of people know this, right? A lot of people understand that, right? That when you lift weights, this happens, but I don't think if people understand

the bell curve part of it. Where that comes in. So you get that muscle building signal. So think of a graph, right? I lift weights, boom, the signal starts part of it. Where that comes in. So you get that muscle building signal. So think of a graph, right? I lift weights, boom, the signal starts to ramp up. It peaks at about 24 to 48 hours or so. And then it starts to go down. By 72 hours, that muscle building signal is almost gone.

Now, that doesn't mean my muscles are recovered. I could still have damage and I'm still sore. I mean, all of us have worked out hard enough on one workout to be sore for more than Two or three days So I can continue to recover but the muscle building signal is no longer there So now I'm just recovering right and so what people do with a mistake They make is they beat themselves up super super super hard because they think it's all about recovery But it's not it's actually about that muscle building signal

But why do bodybuilders get away with it? Why do physique competitors get away with training one by one? Because they're running an animal. They keep that signal 24 or seven. They have room for air. Bingo. They can get away with doing that because of that.

They are constantly anabolic. They're on high doses of hormones, which among all the things that testosterone and its derivatives and it's the different type of steroids that are analogs of testosterone, among all the things that they do, one of the main things that they do is they signal muscle growth. That's a very loud signal in the body. And if I'm constantly at this 5,000, testosterone signal in my body because I'm taking artificial testosterone, you know, exigeniously, then I'm going to have a lot of high

muscle building signals. So I can just beat the crap out of my muscle Monday, and I'm not too worried about that muscle building signal because it's going to already have one that's there from the testosterone injection. I think, yeah, I think a lot of this, like, that's the frustration, I think, for a lot of athletes that get information from people they look up to, that they're like, wow, I want to look like that. I want to look like this guy, and I want to train like this athlete. And then when you find out that they have this artificial hormone that they've been using to help aid in their recovery, it just, it taints it for me because for me, it's like, you know, if you're putting out

information that's educational and you're trying to talk to your average person, like this is, this is so frustrating because this puts us back into that place where we're like, okay, well, he, you know, he's doing this, but this is really helping him get through that workout and recover, and that's why he's getting these types of gains. That's really what's happening. So it's really hard to combat that all the time. And I'm not the first to condemn people that are out there using anabolic and all these things. I just, it's hard for me.

It's hard for me to, to then take your average person and explain, you know, like the difference. Yeah, I'm, I'm, I'm all pro-anabolic. I'm for the problem is the most the people that run them and do them don't know what the fuck they're doing. That's the problem. I mean, you got it. Yeah, because it's beyond us, Adam. You work, you work out and know a lot you got it. Yeah, because it's beyond us, Adam, you work, you work out

and know a lot of these people. Yeah. They can get away with what they're doing. Yes. But if they increase the frequency of the training, would they get better? Oh my God. That's the thing that's that and they still goes back to the, it still works. It still goes back to the sprinter, the marathon runner, the hockey player, though, like we were saying when we first started, the same rule still applies. Sure, if you put all those guys on anabolic, their body would respond so to but you still they still would have still follow that protocol. A marathon runner still would not on anabolic or not on anabolic would still not come

out the gates and sprint the first mile. A hockey player or a football player is not going to Monday through Friday before game, game, game days on Sunday. Monday through Friday is not going to be playing full speed contact hitting each other as hard as you possibly can to get ready for their game. Like, it just doesn't make, Annabalox or no Annabalox, you still wouldn't. So the bodybuilders, it just baffles me that we haven't figured this out yet. Like, why do we still think because we're, we run Annabalox that this is the better way. It's not.

What's interesting is back is back in the day, when I was a kid and I would read like Flex Magazine and Muscle and Fitness, they would have a lot of articles by bodybuilders who had retired at that point. So these were bodybuilders from the 70s that would write in these magazines for the 90s, right? And they would always write up what routine that they did.

And then at the end of it, they always said, if you're a beginner or intermediate, you should work out the full body three days a week before you advance, they would say, to the body parts split. I remember this all the time. I would always see it now me. Just ironic I think it's backwards.

Right, well me being a kid, I'm looking at them like I want to be advanced. So I'm a, here's what they were actually saying. Here's the code that they were saying. Train like this, and then when I started taking steroids, I started training like this. That's what they were actually saying. The reality is whether you're natural or not,

you're gonna do better with more frequency. I think they just, like we're saying, they just get away with less frequency and with more intense going on. They can't get away with it. They get away with it. But if you increase that frequency of training, you're going to see far better results.

I mean, honestly, God, those two things like training each body part more frequently and train intensely, but don't train to failure. Just do those two things right now to your routine. You don't even have to buy maps or if you buy our programs, it's all planned out. It's got everything you need. You follow it. You're very likely to get excellent results. But if you don't, if you don't want to invest any money or whatever,

and you're like, I want to do some of my own, just do those two things. Train more frequently. Don't go to failure. Watch what happens. Well, what do you think? I have my theory on what do you think is the main reason why it is? Why, why they do that? I think it's because these guys, I think it's lazy. I think it's lazy. And the reason why I feel that, because I think I was, when I really think about what made, it wasn't like I was hell bent on a body parts split, but I like the luxury of knowing that I was just gonna go to the gym and today was Arm Day, where I was just gonna go

to the gym and today was just Chester. And then I could dread, I would dread dead lifting or squatting or overhead pressing, which were big movements, big motor movements, it harder, a lot harder. Way harder. You know what I mean? Well, there's a whole culture around it too, you know what I mean?

Arm day, leg day, you know, like everybody sort of like makes it into a big thing. And yeah, that's just been like sort of what everybody associates it with. That's a good point because when you do full body, if you do a full body three day a week routine, that means you're working your legs out three days a week. And a lot of these dudes, a lot of these gym rats is that man. They don't want to fuck them work their legs out three days a week, especially if they got to do some kind of a squat. A squat, a deadlift or an overhead press. If that's in your routine, three times a week, you're working out, man. Well, it's a different mentality too, because it's like, well, I don't want to,

I don't want to, my quads get too big, you know, if I get them too much, and my waist is getting too blocky. The makeup culture. I'm fucking understand that mentality. It's not understand it. So I'll never understand it. Here's a visual, here's a visual that I like to think about

when I think about training frequency and how to utilize that, okay. Imagine a balloon that's filled with helium, but it's like two days later. So the balloon, you ever see this after a party, it's like, it's on the floor, but if you kind of hit it up in the air, it floats a little bit and then it's slowly.

The last time we gave a balloon analogy, we turned it up, that's a second. I was like, that's all I get, it's your nut sex. A nut sex filled up with water, and it's just dangling on the stomach. Nothing like you got it, nothing like you can't do just just dangling on the stomach. Nothing like you got it. You got to get, you can't do that.

You can't cross analogy. Nothing like you guys a derail or something. Well, you was only like three episodes ago. You talked about a guy's nut sack. Look at like a balloon. Too soon. Yeah, wait, wait, wait, wait, wait, wait. Give me, give me, give me that analogy still in my head.

Hold on, give me a second because this is a good visual. Trust me, you're going to love this. Oh, so this balloon, it barely floats. And with this old man, it's not sagged. No, he's also used balloon now. So just listen what I'm saying. Listen what I'm saying. And you can tap it underneath it and it floats up in the air.

That's the anabolic signal. So if I hit it hard one time, if I hit the balloon hard one time, it'll go up real high and that's my loud anabolic signal. But then it slowly starts to float down. And so what I want to do is instead of letting it flow all the way back down before I hammer it back up, is I want to tap it and keep it up in the air.

Keep that anabolic signal long. It's so significant, it's testicles. Right, so this is what you're doing. You have your hard, heavy, intense foundational workouts. And then in between, you do very light, what we call trigger sessions or focus sessions or mobility sessions in our programs to continue to keep that enabolic signal loud and clear.

So basically, what you're doing effectively, seven days a week, is you're having a muscle building signal. You are sending your body a build muscle signal all the time, 24 hours a day. And in fact, trigger sessions, the way we design trigger sessions, is you do them throughout the day. So, you know, yesterday was my heavy hard, foundational workout, and today's my trigger session day.

I'm doing three, five minute trigger sessions today. That means I'm sending an anabolic signal in the morning, in the afternoon, and again in the evening. And this is why people are getting crazy results with it. And it's really because we understand frequency and that's just not understood anymore. Well, can I take our greatest challenge? Our greatest challenge with our programs

is getting people to work out less. That's our greatest challenge. You know what I'm saying? I mean, but that's our only return rate is based on those people that just can't, oh, I can't get out of that. They're like, well, I'm going to kill myself. Yes, they plan to go to the gym seven days a week, which I do too.

But they feel that necessity that I have to just pound away at the body six, seven days a week. I'm going to get there faster. And it's like, I don't know how many times I have to tell you. That's just like the damn marathon runner running full speed out the gates. Like, yeah, you might be ahead of me for the first mile, but watch me cruise by in six mile six and then you'll never see me again after that.

So that's, people just don't understand that. And you know, now that we have done so many episodes, a lot of people haven't listened to a lot of the stuff that we talked about before. So I think it's important that we revisit things like this because it is. It's such a controversial topic When you're opening up a magazine or you're following some you know fitness icon and you know

There's so much crap they're putting out there. I can't wait because it's gonna happen I cannot wait for a Professional competitor bodybuilder whatever who's on the shit ton of gear who's already looking crazy I cannot wait for one of them to approach us Competitor, bodybuilder, whatever, who's on the shit ton of gear, who's already looking crazy. I cannot wait for one of them to approach us. Imagine that. I can't wait for one of them to approach us and say, okay guys, what can I do with my routine? And for us to tweak it just a little bit, increase your frequency, don't go to failure,

and just to watch the looks on their faces when they fucking explode. Oh, well, it's because they're such hyper responders anyway. It's just like what you said about like how the thought process with, you know, even these huge larger than life athletes that are bodybuilders that if they can stop thinking about how to artificially enhance themselves versus, you know, altering their lifting in their program and what they're doing in the gym, that's going to be a huge, a huge accomplishment, you know, for people like us to see. Well, I had, you just reminded me the other day I was at working out at Goals and ran to

my buddy and he was had a workout partner and we were talking. And the guys started asking me about steroids, what I thought about steroids. And so I gave him my opinion. And so since this guy who's probably, he's pretty, he looked pretty young, he's probably in his 20s. He's on, he's been taking testosterone, and he told me his dose is. Now, he's 20s.

He's in his 20s. Early or late. He looked like maybe mid-20s. Okay. So I'm looking at this kid, and he looks impressive. He doesn't look like he's at a shape, or anything like that. He looks muscular. But when me and him he's at a shave or anything like that. He looks muscular.

But when me and him are working out and we're pumped, standing next to each other, I look more impressive than he does. And he's taking all these steroids. And I know it's because, and he's got good genes I can tell, and I've seen him work out. He does those long body parts split routine.

So I tried to kind of tell him a little bit like, dude, if you do this, because I know what he could look like. You know what I mean? You ever see someone like that? Oh man because I know what he could look like. You know what I mean? You ever see someone like that? Oh man, I know what you can look like, especially doing what you're doing. 20 years old, man.

Oh dude, if he changes routine, you know, and I didn't say it to him like this because I just, you know, people are really protective of their and defensive about their workouts or whatever. But I know, like if he changed, if he did increase his frequency and trained a little differently and stopped getting off so many machines

and doing some of the stuff that we talk about, he put on, I'm not exaggerating, 12, 15 pounds. It would be a dramatic gain and muscle. That's what actually happened to my cousin. I never told you guys this, but my cousin Gabriel, who probably my whole family, we've got some people in my family that can build muscle pretty decently.

He's probably one of the best. He's got really, really good muscle building genes and he followed a split for a long time. And I switched him a couple of years ago, this is back when I was developing the original maps, maps and a ball, I switched him and I'm not exaggerating. I think it was like six weeks,

he put on seven pounds of lean body mass. Like in six weeks, and he doesn't take shit. Like he doesn't take create team. He doesn't take protein powder, nothing. And all he did was switch around, and he can't, he remember, he's texting me. He's like, holy shit, I gained seven pounds and my waist and my pants did not get any bigger.

Like he's same body fat percentage, just seven pounds of lean body mass. And that's all he did with switch that. So. Do you know this reminds me of works, man? The myth that goes around the the Annabalk steroid world too is that everybody thinks that you, you know, you take, if you take steroids, you get huge. And then when you come off of them, you lose everything. And then you become small again. And the reason why that myth continues is because most of people taking them are idiots and most of people that take them,

they guess what? Like we said earlier, when you're on anabolic, you can get away with poor program design, poor diet, and your will build muscle, because you're sending a signal 24 or seven. That's interesting. And then when they, as soon as they get off of it, they lose and they go all the way back. And then it was just like, well, because they trained

like they did before. Right. That's right. That's no idea. And eat the right right. They have their, their nutrition and their program design is so off that, yeah, okay, you hop on gear. And of course, it's going to promote this huge muscle game because of you guy, totally natural goes to a guy. Like your first two weeks of CrossFit. Yeah, man, I look lean and awesome. Oh my God, I think I'm gonna die. That's exactly like that. And people don't realize that the root problem is their program design and their nutrition.

It has nothing to do with this whole anabolic, not being anabolic situation. But most people correlate that together because of the simple fact that they noticed that. They put a bunch of weight on and then as soon as they get off the gear, then all of sudden they lose all of it. So, what ends up happening is you get a lot of these younger guys that experienced that

in their early 20s or whatever. And then in their mind, that's how they forever relate the physique that they want to have. Like, they maybe they've never reached their peak physique or the look that they were always trying to obtain or whatever it may be, or their size, but the best they ever felt was when they were taking an abox, so in their head, if I ever want to achieve that type of physique or be at that level,

I've got to take an abox, because that's the only thing that ever could get me that much more, that much help. Have you seen, have you guys seen on social media, these like squat everyday challenge? Yeah, yeah. Okay, so people will do it and a lot of people who are fit will do it and then all of a sudden get like ridiculous results.

Like oh my God, I got way stronger my squats from squatting every single day. And it's like yeah, you finally are starting to tap into how frequency can truly affect muscle growth and fat loss. And by the way, by the way, we've talked in the past about how resistance training in the long term is an extremely effective way to speed up your metabolism and burn body fat, increasing the frequency you're training, even if you don't do any more work.

Remember, total work for the week won't be more. You're just hitting the body parts more frequently. Doing it that way will also burn more body fat. We keep talking about building muscle, but if you want to get lean, you train this way, you'll get lean faster and more effectively because of the indirect effect of amplifying your metabolism from more muscle. That's what I was saying. I feel like the main real reason why people do body sports is laziness. It's way shoulders, arms, calves. I mean, all these small muscles are way easier to do on a day by themselves, you know what I'm saying?

Chest, and even, you do all of your big back and back legs and chest and a day. Yeah, it's exhausting. Yeah, that takes work, man. It's gonna, a lot of calories are burned doing that. And this is why in our programs, you have three of those workouts a week. You have three of those full body,

what we call foundational workouts a week. That doesn't mean you're not active on the other days. We have trigger sessions or what we call focus sessions and maps aesthetic or mobility sessions and maps performance. So you're active if you wanna be, and here's the thing, like we're not anti-exercise, but any means, if you want to be active every single day,

you are with our programs. You do either trigger session, focus sessions, or mobility sessions on all the days off. So if you wanna be in the gym seven days a week, you can be, and you can take advantage of those types of things. Just be very smart with how you modify your intensity along with all that.

I'll share with how I do that. So, because I am a seven day week guy, and I'm always in the gym, I love to be in the gym. And for me, it's partly meditation. So, you know, someone asked me their day, like, you know, Adam, I thought you were in the gym seven days a week, and then I get your MAP Santa Ball program, and it says you're only in the gym three times a week, and then the rest are trigger sessions where you're at home or doing so they always say no I still go seven

days a week. But see sometimes like for me if I'm like maybe I'm tired like today's an early day I've been up super early I'll go to the gym today. And today I might just take two or three of our big foundational movements and that will be my focus for that day. And then the next day I'll come back and I'll finish the other three or four that were on part of that program. Collectively, the week's time, my volume is still equating out to the same of what I'm doing on the... I do that a lot too.

Someone else might think that's a body part split, but I'm hitting multiple muscle groups. I might just not hit every single one of them that workout depending on how I feel. And then other days I'm gonna feel great. I'm gonna go all the way through it. So, you know, and sometimes I might accidentally overdo a foundational day. I was getting it, I'm in the rhythm,

music's pumping, I feel great, I'm pushing myself, and then I find myself get really sore. I might do back-to-back two trigger days. I might, or in this case, where I'm on Maps Black right now, I might do back-to-back focus session days. Well,, or in this case, where I'm on Maps Black right now, I might do back-to-back focus session days. Well, see what's, so here's the takeaway from that, right? So we're very experienced with our training, our bodies.

We're also very experienced with program design for other people. And so for us, we can program design for ourselves on the fly. I can literally program design as I'm going along within a workout for myself. That's how well I know myself now at this point and because I do this for other people. We have a lot of people now that have been doing our programs who have gone through them two, three times who are now learning their bodies and understanding how to apply these principles, who are starting to modify and some of the modifications that they're putting out are awesome. I'm loving it.

But that's just the thing, like they understand now how to manipulate these variables. And so here's your takeaways. From this episode, if you could take away just a couple things that's going to greatly impact how your body responds in the positive to resistance training, it's this, take your total workload for your body parts, take your total sets for chest, back, shoulders, arms, legs, whatever. And rather than doing chest, you know, 12 sets on Monday, divide those sets up and do them on two or three days. That's all.

Just do that. Just take your total workload. Don't change the workload, but split it up so that you've increased the frequency of your training. And don't do more because you think it will be more. No, don't change the workload, but split it up so that you've increased the frequency of your training. Don't do more because you think it will be more. No, don't do more. Don't do more because you think it's going to do more is always more or better for me. It's not.

Sometimes less is more. You're trying to apply the frequency. That's the principle. That's what we're trying to do. Here's what you're going to find. You're going to find that when you do chest three days a week instead of doing all those sets on one day that each of those times you train, you can bench press and you can bench press probably heavy or you can dumbbell press or you can incline press. You're going to find that you're not going to want to do all the little cable machine

exercises because you know I did three sets on or four sets on Monday today's Wednesday. I feel like I could do bench press again. So you're gonna be able to get in those more effective exercises, what you're gonna find. You're gonna find that when you train, you might still be a little sore from your previous workout. But you know what's funny? You're still gonna get stronger. That always trips people out. Like I'm sore from squats on Monday,

but today I'm squatting and I'm stronger. How the hell is that happen? It's like this adaptation. A adaptation is different from recovery. I was in a previous episode. We talked about that. And the second thing you could take away from this episode is just don't go to failure. Don't lift until you can't move the weight anymore.

Stop about two reps before you think you're going to reach that point. So stop when you know you can squeeze out max two more reps. Stop at that point and then rest and then do your next set. And those two things alone for I can guarantee you the vast majority of you, like 90% of you listening right now, do those two things. You will not see a little bit of a change. You will be blown away by the difference those two little things make in your program. It will be huge. And with that said, leave us a five star rating review on iTunes. Check out our programs on MindPumpMedia.com.

Don't forget, they're all included. Now, all of our mass programs are included in our Super Bundle. And you can also check us out on Instagram at MindPumpRadio. You can find me at MindPumpSoul, at MindPumpAdmin, Justin at MindPumpJustin. Thank you for listening to MindPump. For more information about this show, and to get valuable free resources from Sal, Adam,

and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump.