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2970: Best Supersets for Every Muscle Group | Chest Back Shoulders Legs Arms and Core

October 19, 20260 comments♥ 0
00:00If you want to pump your body and expand your mind, there's only one place to go.Mind Pump.Mind Pump with your hosts.Sal DeStefano, Adam Schaefer, and Justin Andrews.You just found the most downloaded health fitness and entertainment podcast in the history of all time.Approaching over half a billion downloads.This is Mind Pump.Today's episode, we talk about supersets.
00:24The best supersets for every muscle group.Look, this episode is brought to you by,a sponsor, Zbiotics.So Zbiotics is interesting.It's actually the only product of its kind on the market.It's patent pending.It's a genetically modified probiotic drink designed to be taken before you drink alcohol.Now, why is that?
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02:18or training gear over at MindPumpStore.com.I'm talking right now.Hit pause, head on over to Mind Pumpstore.com.That's it.Enjoy the rest of the show.Super sets.This is an old school bodybuilding technique.It's an intensity technique designed to develop particular body parts.
02:36Bodybuilders love them.Are they valuable?We're going to talk about them today, what they are, the different types of supersets.Then we're going to talk about our favorite supersets for every body part.So you can try it yourself.Let's get super.Are you supersetting a lot right now?I am, but not in this, not for this category.
02:55It's more for time.Yeah.So it's more just for, to save time.It's good time saving technique.It can be.So, okay, so let's talk about what a superset is first.So someone's like, what's going on here.Is it a set you do with a cape on your back?
03:07No.That's not what a super set is.Because that's what I do.That's what you all were thinking.No, a super set is technically, and there's different kinds of supersets and people will call them different things.But technically, when bodybuilders refer to a super set,It's two exercises back to back.That's all it is.
03:25With no rest in between.With no rest in between.So you go from one exercise to another.Now, for the sake of this episode, what we're not going to talk about are supersets that targetdifferent muscle groups.Okay?So like what you just asked me about, Adam, I'm doing antagonistic muscle group supersets.So I'll do like a chest exercise to back.
03:43And that's really just to save time because my chest is fatigue.I can go do a back exercise and not really get too much fatigue in the back exercise.That's just to save time.Yeah.But these supersets are for the same body part.Yeah, you're trying to really maximize that pump by going back to back.Yes, yes.And there's different ways to use these.
04:03And I don't know, I like supersets in this, for this category, particularly for what you said, Justin, to really get just a crazy.It's explosively pump in that muscle.You feel like you're going to explode.And to really feel it.And there's different kinds, different ways of doing this.And so one way of doing this.And this is the first time I ever, the first time I ever did a super set, I did what's known as a pre-exhaust super set.So at this time, I'm 15 years old, so I've been lifting weights for about maybe a year.
04:36And I bought a book called Heavy Duty.This was written by Mike Menser.So Mike Menser was a bodybuilder in the 70s.Became famous when he protested the 1980 Mr. Olympia because he showed up and Arnold came back.and won and he thought he should have won.And so, but he was this bodybuilderthat trained very differently from other bodybuilders.High intensity guy, right?
04:59Yeah, so in those days, especially,if you were a bodybuilder, you did just tons of volume,especially in the 70s and 80s.Like, you just did lots and lots of setsof different exercises for each body part.And then Mike Menser comes along,and he started training in that way,because that's how bodybuilders worked out.
05:19And he learned a techniqueor a training philosophy from Arthur Jones.Arthur Jones was this scientist who tried to study how muscle growth happens,came up with this theory.He actually designed Nautilus equipment.So he's one of the first designers of like selectorized exercise equipment.And Arthur Jones said to him, you know, all these sets that people are doing are a wasteof time.
05:44They're compromising growth.What you need is just one super intense set.and that'll trigger enough,that'll trigger the muscle growth.Anyway, we know now that volume also plays a role in hypertrophy,but there are some people that respond really well to the style training.Nonetheless, one of the challenges that Mike Menser hadwith this theory was he was afraid,
06:06well, if I do, you know, if I do my chest and I do one set to failure,is it my shoulders and triceps that are failing,or is it my chest that's failing when I'm doing the bench press?So his idea was, well, the smaller muscle groupsare probably the ones that are failing firstwhen I'm doing a bench press, for example.So what I'm going to do is I'm going to doan isolation exercise to failure
06:29for the large muscle group.Then I'm going to go into the compound liftand because it's pre-exhausted,I know for a fact that's my chestthat's going to fail and a bench press.So a good example is you would do like a fly to failurethen run over to a bench pressor you would do like a dumbbell pullover
06:45to a pull-up or a row.And so this is known as a single,a joint to a compound joint lift.So you go single to compound, pre-exhaust.This was my first experience.And it was a great experience because up into this point,so I've been working out for a year.I'm a teenager.
07:03I'd gotten pumps in the muscles that I worked,but I never had experienced a pump in my back.It's a very hard muscle group to get a pump, especially in the beginning.Because I don't think I had enough muscle to develop if you get a pump there.But also just feeling the back work.Yeah, the connection is not usually very hard.And I'll never forget, I got pumping, I got this book, and I did dumbbell pullovers,which isolate the lats to an extent, went straight to pull-ups, and then it rested,
07:31and then suddenly I felt a pump on my lats for the first time.So I have this really cool experience with this particular type of superset.Now, that theory has been disproven, right?That's, you're not, he's, you wouldn't fatigue your chest.I mean, your chest would not be the muscle that was, uh, our,Excuse me. Your small muscles, triceps shoulders would not be the muscles that failed first in that price.So long as you have good form and technique, 80% of that load is being taken on by your chest.It's a good theory, but in practice, the muscles that fail are the muscles that fail.
08:05And you're right, your technique makes a big difference.And, you know, that's actually a good point, Adam.Super sets in the data don't seem to build more muscle than straight sets.however, and this is where I always like to counter the data,muscle building studies are typically eight to 12 weeks long.And I think when you stretch out your training for long enough,that something novel like a superset definitely has value.So in a 12 week period, maybe not.
08:36But if you've been working out for years and you've been training straight setsfor the last nine months, I think supersets can definitely play a role in building muscle.I've experienced it and I've had my clients experience it.So yeah, I mean, there's also the value too from the bodybuilder's perspective, which is, you know, um, doing heavy, heavy loads, uh, with long rest periods is can be taxing on the joints.Yeah.And so it's another way to increase intensity without load.I mean, you're, because if you're doing back to back exercises, you're not pushing the same kind of weight you normally would.I mean, you're going to have to really, especially the second exercise.
09:11Second exercise, you're really going to have to light, weight in that, uh, lighten that load up.And so it's an easy way to add volume on a muscle without adding a tremendous amount of damage in comparison to just a bunch of like heavy sets.Did you ever do like pre-exhaust or single-dict?Oh, yeah, I did all of this.I did I did all this.But I also came from the camp.So my theory on this or my to how I would argue the studies is just I'm big.I just believe there's so much value in novelty.
09:39Yeah.And the novelty of, you know, if I've been training a certain way for a while and then.all this, like, let's say I'm just traditional straight sets, you know, rest periods are normal.All of a sudden, I want to shock the body.And I love doing this when I'm also simultaneously manipulating diet.So let's say I'm, you know, getting ready to do a calorie surplus and I want to try and gain.I've been training a program or a cycle one way.Now I'm also going to introduce something like this.
10:10And this novel stimulus with the additional calories and the additional volume tended to result.at least in practice for me, more muscle.And I saw that time and time.Now, what I also would, and as a young kid,realized is that I could stay in there too long.And the benefits that I reaped early onwould diminish over time.Yeah, it's very short period.
10:33Yeah.So it's a very short period.So it's just like when you're chasing failure set.Like there's lots,there's value in going to failure occasionally.Because absolutely it will stimulate some more noveltyand get gains from that.but can be taxing and plateaus hard after a short period of time.
10:49And so I found that same thing with supersets is great interrupter to a normal kind of, you know, programming.And then, but in and out of it.I'm run it for a few weeks and then I'm out of it.So I rarely ever used supersets with my clients just because I train a lot of everyday people.And it's a really intense.Yeah, it's advanced technique.It's advanced technique.It's really intense.
11:12So it's a little too much stress for people.But occasionally I would use them.and I like to use this one in particularto help the person feel what it feels liketo have that muscle get a pump.Right.There's a psychological benefit.Also, when you have a muscle gets a pump,
11:29it's easier for you to feelwhen you target that muscle in any subsequent sets.Yeah, there's a neuromuscular connection that you get there.When you can actually get a muscle to get a pumpand especially like your back,I'm sure you notice.Yeah.And like all of a sudden now I can flex and access, you know, the lots.
11:48And I think that's a super valuable thing to teach people, especially too, if you're in the middle of a compound lift and you need to make adjustments and, you know, squeeze certain areas.So like I would use this, for example, if I had like a female client who wanted to build her glutes and I wanted to give her a pump, we would go hip thrust to squats or hip thrust to walking lunges, you know, single joint, you know, hip thrust is.somewhat of a single joint exercise.It's closer to single jointthan a compound liftto an exercisethat's compound.And then they tell me,
12:20oh my God,I feel my glutes when I'm doing the lunges,whereas before I couldn't feel them.Maybe one of the best examplesof this that we havewhen you think back to the type of,majority of clients we trainedwere middle-aged women.
12:33A good portion of those ladiescared about building their butt.And a lot of them were quad-dominate.Or struggled just to feel it in their glutes.And so this became,a tactic that worked really wellto help them feel it in their buttbefore they would squat.
12:49And I think there's a ton of valuefor using it this way.Another way to do it, we'd flip it.Compound lift to a single lift.This is more of a traditional supersetthat you would see bodybuilders dowhere they'd do a compound liftand they'd go straight to an isolational exercise.
13:03A good example would be an overhead pressstraight to like lateralsor straight to rear flies.And again, the idea is to really give a crazy pumpto that muscle.see like a bench pressed onto a cable fly.Or a cable crossover.Yeah, yeah.
13:17Yeah, 100%.That's the more traditional way of doing these.And I know, Justin, you obviously being an athlete, super sets, not tons of value.Yeah.But then you got introduced to this when you became a trainer.I did.And I kind of went crazy with it for a while just because it was so novel.And I was like, wow, man, I really feel that.
13:34And then all different combos.Like one of my favorites was a close grip bench into like dips, right?Oh, gosh.And it just, I think it was really.like, you know, just having more access to, you know,feeling the muscle groups specifically because I was so movement focused for so longthat that was an entirely new thing for me,and the stimulus, and it did, you know, make an impact on my muscle growth.
14:01That's awesome.And then there's another way to do a superset that it isn't talked about often,but this is one that applies to athletes.And now they don't call it a superset.They call it post-activation potentiation.And this is where you do a heavy lift straight to an explosive lift.And so you would do like a single rep of a heavy squat, rack it up, and then you would do a jump.And what they find is you activate more fast switch muscle fibers.
14:28And you actually jump higher.Yeah.Like a heavy squat.Yeah.Into, yeah, a nice vertical jump.Like, yeah, we used to do that for.And again, you have to be very careful with your application of it, obviously, so you don't get fatigue going into that explosive.movement. But if you do it right and you're able to really like get that recruitment at its
14:48maximal potential and then come over to do an explosive movement makes a difference. And we hadpeople like their numbers for combines went up. Isn't that rad? This also works in the reverse.So you could do something like I used to do this. Yeah, before squats. Like before I do heavy squats,I used to love to prime by doing an explosive just jump. I would like literally just explode.as high as I could, and it just lights up the entire CNS so that one of the things likeanybody, obviously, anybody who's lifted heavy on squats, you know, you see a lot of liketraditional way of doing this is like, you know, they got like four or five warm-up sets to likereally get warmed up and activated. And you do a couple of explosive jumps.
15:30You're warm. Yeah. It gets you really warm. It lights up your whole nervous system.Yeah. And I remember the first time that I did this, it was really surprising. I was just like,oh, man, I'm like ready to go right away from that. So this works.works in the reverse too really well.Man, I've also done things like a heavy single deadlift and then you go do a pull-up.You want to feel like you're 100 pounds lighter.You feel like you throw yourself a little more.Yeah.
15:53And also, too, you can use isometrics in that regard, which I've done as well.A dumpy squat.Oh, yeah.Or if I have like, you know, like a chain and I'm doing like a deadlift, like, an isometricversion where I'm applying as much force as possible.And then, you know, I used to do that and then I would get into like a power clean.Oh, yeah.Well, I mean, this is how I've been on this kick for a while now,
16:15ever since I shared that video about Joe DeFranco,that Joe VerFranco put up.I mean, my getting ready before squad I squatted yesterdayis just a single leg or a, you know,a lunge position hold and isometric on each sideand just light everything up and then I go right into it.Great stability.Feel incredible.
16:36Yeah.Feel incredible going in.All right.So let's go through the different body partsand talk about our favorite super.sets for each body part and why we like them.So we'll start with chest and I'll go first.I love, and again, this is just, again, I got this from.
16:51Do we want to go one for each one of the three categories that you just said?No, I'm going to go with just in general.Yeah, what's our favorite and why?Okay, okay.So I'm sure Justin's probably going to be a little bit more athletic.Yeah, that'll be good.So it'll be different.Yeah, okay, go ahead.
17:05So for chest, if I do flies and then go to an incline press, the pump, I guess,I get across my chest is just absolutely crazy.And so I'll do it.I'll warm up real well because going heavy on flies is scary if you're not warmed up.Then I'll do some heavy flies, either flat or incline, go straight to the incline press.I don't have more than 135 pounds on the bar.Do some presses.Maybe you get five or six reps out.
17:29And then that's it.And I am just pumped.So that's funny.I'm the reverse of that.So I love an incline press right into a fly.Yes.Yes.And the same reason?
17:39Yeah.Yeah.The pump from that.and the squeeze I get with the fly after that.I mean, I get that first heavy stimulus from the heavy compound lift.And then I go right over to an isolation cable fly and just feel like I can finish filling all the blood into that muscle.And because it's a cable and it's lighter, I can slow it down and squeeze.And so that's for sure my fear.
18:03That's not bad.I love that.Similar.I mean, I'll do like a heavy bench press and then I'll go into a ring, like a really, really deep.ring pushup as low as possible and it's just really to hit like that in range as stretch and it justfills me up like crazy that's awesome all right for back uh I said it earlier this is still king for me forback and I'll do this probably once every three to four months heavy dumbbell pullover and I canwork up to 120 pound 130 pound dumbbell straight to pull-ups and I'm maybe going to get five pull-ups
18:37and my lats feel like they are going to fly off my body like I justIt's the craziest feeling ever.And it's just this, I did it when I was a kid.Still my favorite back super set.Heavy deadlift to a lap pull down.That's just, I mean, and maybe there's some nostalgia there.I've never done that.I've got to do that.
18:54Oh my God.I've never really done that.Nothing has ever made my entire back feel completely pumped and like just mess.It was, I was addicted to it when after it happened.After it happened the first time, it became like every back routine for a year there.like I had to go do that because then the rest of the workout, I just felt like my back was probably, I probably felt like it was two times bigger than what it really was.Yeah. Because I had never felt the entire thing just pumped like that at one time.I'm doing like a variation up, but I did like a snatch grip like really wide and then went to like just lap pull downs.
19:29Yeah, that's.Oh, oh, that's gnarly. I haven't done snatch grip deadlifts in a long time. I did those. Map Strong has those.So that's literally how I would change that up is like it would be snatch grip or conventional, but I have heavy.deadlift, you know, whether it be snatch or conventional over to a lap pull down was justsuch a great part. All right. Next one for shoulders. You give me upright rows straight to rearflies and there is not a part of my shoulder that is not coming off the bone. And it just blows me uplike crazy. Upright road to rear flies. It's like every single part of my shoulder is on fireafter I do that one. So I have a weird one for this. And I'm going to do something different just because
20:08I could, I love training shoulders. Shoulders are one of my favorite muscles. Andand I have a lot of probably different ones like this,but I'll give a different one that I learned really.I like being in a seated position,and I will do alternating lateral raises,and then I'll hinge over and do reverse flies together.Oh, yeah.Oh, that's great.
20:27Oh, just gives me such a,and I typically would do that after I already did,like, the compound lift and the workout.Yeah, so that's like this, like I would do,I would have always started the workout with dumbbell pressesor military press or traditional shoulder press,That would start the workout.I'd get my big heavy compound lift.
20:44So I've already got a lot of blood in the shoulders.And then I go over to a seated alternating lateral raise.And I'm seated and I can go kind of heavy and controlled and one alternative.Especially because one side's anchoring you.That's right.That's right.So I can go kind of loaded.And then I hinge over and I do a rear fly and, that's just.
21:05Well, it's interesting because like, you know, you probably think I'd start with like a heavy overhead press,which, you know, I have done.but for a fuel thing.Like, I love doing laterals,and then I'll go into the Viking press.Like, right now,just to pump, you know, take it to the moon.Viking press is, by the way,
21:20one of the most,it's got to be one of the most underrated shoulder.We all felt.Dude,it feels so good.It's the best shoulder machine I've ever used.I actually miss us not having it set up in here.I know.
21:30We've had a couple,I've worked out the other dayand shoulders in here,and I was like so mad that we didn't have it,like, set up.And I'm like, oh, man,somebody was squatting there.And I'm like, I can't use it right now.
21:38Yeah, I want to use that.All right, glutes.I know you guys love working your glutes out.I'll tell you the ones my clients love the most.And it was a hip thrust to walking lunges.And it never failed to produce the feel that my female clients were looking for.They're just really heavy.And I would go heavy thrust to higher rep walking lunges.
22:00And after that, they would always come back and be like, okay, I feel my glutes.I had, well, it was similar to that.I was definitely hip thrust.and then, you know, barbo hip thrust, and then it would go, like, supported Bulgarians.Oh, yeah.So you get rid of a little bit of the instability, but then you just really kind of try to target it.Oh, yeah.So a heavy squat to a moderate to light, RDL.
22:23Yeah, that's another good one.Love that.Love, love that.You get a great posterior chain and glute pump from that.And you already got kind of a pump in the quads from that.And so your legs just all fill, your legs, glutes, everything fill up from that.And because you're doing a RDL and you're not doing the heavy, like a conventional deadlift.It's safer, controlled.
22:44And so, that's a favor to mind.All right, quads.Now, there was a second there.The one body part, I only have one body part, my whole body that grows easily.And it's my quads.And there was a second there.I was like, let's see how big I could get these suckers.And let me tell you, barbell squats to sissy squads.
23:00Oh, yeah.Exploded my quads.Oh, yeah.And I would introduce me to sissy squats, I'll be honest.It was great because I was in the cage.I didn't have to go anywhere.I would do my heavy squats and rack it up.Then I'd hold on to the side of the cage,
23:11get down deep into that stretch at the bottom of the Sissy squat,come up and squeeze.That makes sense.Oh, gosh.My quads look crazy after that.Yeah, I don't even know if I actually,that's one of my favorites for quads.The only difference is I would probably do something like an elevated heel or a front squat.
23:25Oh, God.To put even more emphasis on that.And so I love,I love intentionally doing elevated heels for like really targeting the quads.And so I would do something like that with a sissy squat just to finish them off afterwards and just get a massive pump on the glows.Yeah, I'll do an elevated heel front squat.And then I'll actually take it to an explosive like lunge jumps and push.Oh, come on.
23:50Yeah.I'm going to throw a lot.That's a good one though.Yeah, because it's an or evil.Yeah, dude, that's a gnarly.That's a gnarly one.All right, hamstrings, this one, you got to be careful because you'll get some cramping happening in your hands.But RDLs to leg curl machine.
24:06and let me tell you broyou get the RDLs, you go heavyyou get that stretch, you come upthen you go right to a leg curlYeahNow with the leg curlI got a little tip for everybodyBring your thighs off the pad
24:18So as you do the leg curlPush your thighs off the padTo really get the hamstrings involvedAnd your hamstrings are to catch fireSo I would do a conventional deadliftTo seated leg curlsOh seated yeahSeated with right after a heavy
24:32So heavy conventionalAnd then I'd go over to like a moreagain, moderate to light, seated, where I can just focus on the squeeze and just gnarly.I'll probably do the Romanians is seated. Yeah. That's a good one. All right, triceps. This one I stillwill do here and there. And it's tricep pressed down with the rope. Nothing fancy about that.Straight to close grip pushups on a bench. And let me tell you, after you do the press down,that close grip push up is really hard to do. But the pump I get my triceps is gnarly.Yeah. I like a dip. A dip. And a dip. And then I'll
25:05I'll use like a free motion machine and almost do like a standing skull crusher.Yeah.That the front doing, and you can do a machine dip or you can do an actual body weight with weight loaded or like that.So it depends on like how strong you are in that area and like how much room and space you have to get to this back and forth.Because he typically need like two different areas.So I'll do some some form of a dip, uh, heavy and then go to something like a free motion machine or a cable rope and do.Like a standing skull crusher.Yeah.
25:35I love the cable route, but if I'm like, you know, just doing like close grip bench to dip and that's like close by, I'll probably, you know, prefer that.That's your thing.All right.Biceps.Here's a cool one.This one's really fun.Is a preacher curl to an incline curl.And it's really just changing the elbow position.
25:54So elbows in front and then now I'm in an incline.And I like to set the incline low.So I got a really good stretch in my bicep.And let me tell you, that second exercise, you don't go very heavy.I go 15, 17 pounds maybe.And that stretch, it's fire on the bicep.So one of my favorite is to sit in a preacher bench that you can use a camber curl and you preach your camber curls, flip around and put your back against it.And then you pin your elbows against the side and then do hammer.
26:24And then do hammer curls with dumbbells.So I got my dumbbell set there.And I'm going right.And I love being able to flip around on that.And then you can pin your elbows against.the back of the preacher bench and it's...I love that camber bar.I'll do that for curls, like heavy as I can go.
26:39And then I'll have the incline bench alternatingcurls right.Oh, that's good.All right.So for calves, I'm going to cheat a little bit.This is not really a super set.It's a tri-set.But I did these for a while and I loved them.
26:52And the gym I would go to had all these different calf machines.Most gyms have like one or two calf machines.But where I was going, this was at Golds back on the day.They had this wonderful setup of calf machines.and I would go, standing calf raised, seated calf rays, donkey calf rays, donkey calf rays,so it would end with the stretch from a donkey calf raised machines are hard to find,but they give you this crazy stretch in your calves because you're bent over.Because the calf, the big part of the calf attaches actually up higher on the femur.
27:19And so when you're bent over like you're stretching your hamstrings, you also kind of stretch the gastrocks.And so it would end at the end of that, and it was just fire.Yeah, I mean, I was going to be, this is, there's not a lot going on here.So it's very, so I tell you what, I'll give you a,a curveball because I think the traditional standing to seated calf raise is ayeah it's like pretty much takes care of business but a different one that I don't thinka lot of people would think to do that I used to love to do is I would do a seated calfraise and then I go right into a tibia race oh yeah if they and if you got them in some gems if you
27:52have it that's for the tibialis yeah and so I used to do those all time oh man the back to backlike that gives you big solid cap and it's just a neglected area it is so that's why people getshin splints.Yeah, so there's a lot of,there's a lot of good benefit for, like,exercise.Who trains are Tibialis, right?Yeah.
28:08And there's a muscle there.So if you were looking for size and stuff like that,it was an area that,I mean,I was doing everything I could to add volume and size to my cows.Yeah,I don't use a lot,but if I'm in the gym and I'm bored,
28:21like I'll do,I'll do the standing calf raise,but then I'll do,like,I'll just drive a really heavy sled after that.Oh, God,that's a great idea.That is actually really good.
28:30So,yeah.You work out your calves.burn him out.Like I said,he's like,I'm bored.He's like,
28:36I did this one time.He's like, I did this one time.It wouldn't freaking hurt,you know,on accident.Yeah.He wasn't even important.The guy with the biggest cabs in the gym
28:42doesn't work out of those cats.That's always what happens.Core,I got a great super set for Core.And I did this for a long time.It was decline setups to cable chops.Oh my God.That was mine.
28:52And it was such a great.Isn't it?Isn't it?It's such a good one.Yeah.Declines is all as good.You only do those two things.I know.
28:58For abs decline,you can't really top that.No, you can't.No.Well, that I do like a reverse crunch.After decline?After decline.Lord.
29:08Can you do those?Not real well, but yeah, it hurts.Yeah, so there you have it.There's some good options for supersets.Now, the truth is supersets should be used sparingly.Use it as a novel way to stimulate muscle growth.But if you're working out for a while and you want to have some fun, really think about it this way.Do I want to have some fun?
29:27Yes.In fact, as we're talking about this, I'm like, I'm going to try some of these tomorrow.Super sets can be a great time.It could be a great way to have some fun.Look, if you like the show, come find us on Instagram.It's Mind Pump Media.We'll see you there.Thank you for listening to Mind Pump.
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30:28free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leavingus a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.We thank you for your support, and until next time, this is Mind Pump.