Mind Pump: Raw Fitness Truth - 312: Building Muscle While Intermittent Fasting, Taking Time Off, Hamstrings & MORE

Episode Date: June 17, 2016

Qui Quaaaaah! Sal, Adam & Justin answer Instagram questions (@mindpumpradio) about the necessity of taking time off training, bulking and building muscle while intermittent fasting, why so many athletes blow out their hamstrings and how to start a business. Get the Mind Pump Butt Builder Bundle at www.mindpumpmedia.com Please subscribe, rate and review this show! Each week the best reviewers are announced on the show and sent Mind Pump T-shirts! Learn more about Mind Pump at www.mindpumpmedia.com.

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Did you see on the forum the picture they posted of me and you Adam? Yes, Steve. Was it Ben Affleck? It's like actually met. It was Ben Affleck and Henry Cavill, who is actually handsome with a Ben Affleck? It's because they like actually met. It was Ben Affleck and Henry Cavill,

who is actually handsome with a Ben Affleck and they made me Henry Cavill. I don't know, it's pretty close. That was a handsome off. That was pretty close. Kind of hilarious. Whoa, you think that Ben Affleck can match Henry Cavill? Is it Cavill?

Canville? There's no way. No, I don't think he can. In that picture though, I think they look close. Yeah, because it's a big golder. what's his face makes up for his physique? He's got a better physique Superman has a much better physique Yes, or silly. Why I should have picked like the ultimate handsome guy. Damn it. Yeah, you fucked up Yeah, but then who's I said oh we make beautiful babies and someone's like who would be who'd be the one to get pregnant? Adam eat well

He's got childbearing hips Let's get that great. He's got that fat ass. I got an extra 30 pounds on you. I don't know if you get the say in that I know when I did you jitsy for six years bro. I'll take I'll take your back I'll sink my hooks in these visuals this why why do we even do that I was hungry why do we go on anymore not anymore hey bottles of wine dude what's up where did you want to ship and wine to us yeah what's the guy's name it's's nine string. Yeah, what's his Instagram? We got a nine stream guitarist. Yeah, can you find that?

Yeah, fine. Dude hooked us up with a couple of balls of wine. I haven't tasted them yet, but they look beautiful. He just did it because he likes the show. I mean, just a great guy. It's nine string man. Yeah. So by the way,

I did his hand not light fire when he's playing the guitar. G-G-N-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L-L- You know what? What did it say on the box, Doug? Whose name was on the box? Mike? Sal. Sal. It was me, I'm getting drunk. My name. Do you guys ever say something super inappropriate in the gym to yourself, but it's a little too loud? I don't really talk to myself that often.

Oh. This happened to me the other day. Someone came in and they were like, oh, the sprinklers got me all wet. And I was like, kind of under my breath, but too many people heard. It's like, wow, the weirdestlers got me all wet. And I was like, kind of under my breath, but too many people heard. It's like, wow, the weirdest things that you turned on. So inappropriate.

Just one of those things. Yeah, it's louder, man. Huh? It just goes. Super inappropriate. What were you doing? You were in the gym, you had phones on or why? I was just training clients.

Cause I've done that before. Super professional. I was training clients too. It's stupid. Do you guys train today? Yes. Not yet. It's a professional. I was trying to climb it, dude. It's stupid. Do you guys train today? Yes. Not yet.

You did? Yeah, I did. Wow. Would you hit deads and overhead press? You're starting to deadlift hardcore now, huh? I am. Secretly. Sorry, because you guys,

sorry. Let me build up. Yeah, in peace. I'm going to lay it off of them for two weeks. I'm not going to deadlift for a while now. Is it because you missed that lift, so you're figuring out you've got to back off? I'd been overdoing it, and especially overdoing it heavy.

So I'm going to back off completely. I'd still have... What are your signs, though, for the listeners? Because I'm sure people think, well, how do you know? Yeah, so one of the things, before we all got together, I was never a guy who ever lifted in that singles double of the triple to never train that way. And man, when I first went through maps red,

I had the same experience that a lot of these guys that are just now getting into our program and stuff had too, was, and that's why I feel so passionate about it, man, when I first went through that holy shit, as much as I know, as much as I've been doing for this, I couldn't believe how much my body had changed for that. So, you know, I too get addicted to that and was, you know, spending a lot of time in phase

one or, you know, in the mentality of doing singles and doubles and triples a lot. You're phased out of it? Yeah, I mean, and I kind of would, but I would phase right back in. So I would, I would do it into just enough, you know, so I'm still getting the benefits of adaptation and some of that, but then what would happen to me is, you know, I'm doing so much, I went from the guy who did everything in the gym to the guy now who was doing like all barbell movements,

like everything was a barbell movement. And there's a lot of benefit to that, and then there's certain things that you gotta be careful of when you do that, because you're still holding on to a straight bar. And our joints don't necessarily move that way. And it's not the most optimal position all the time for everything that we do. Right. This is why I like kettlebells. Yeah. Yes. The nice change of pace. It's your foundation. But it shouldn't be your everything.

Right. And I'm right now as an example of somebody who was making it their everything to where I wasn't doing anything else really but all these big compound movements and training a lot more similar to a power lifter type of program and what I noticed was you know because I was chasing PRs a lot well I'm really good about switching my hand grids so I start always on deadlifts with overhand until I can can't no longer grip overhand, which is normally about 135. I can go overhand up till 315 and then after I increase so once I go above 350, I start, you know, a power grip or over, over underhand grip, whatever you want to call that. And once I get up that high, especially when I'm going

for singles doubles or triples, I'm always using my dominant grip. And it is now created an imbalance on my right side. And my stubborn ass, I felt it. I knew when it was coming and I still neglected it and kept doing it because I was still chasing PRs. And you know, this kind of, this kind of goes back into the topic that we had recently with, you know, Nate Strickler on the forum and why I thought it was such a good post that he did. And it was good for all of us to kind of think about this because even myself, I'm somebody who knows better and I still get myself chasing after a number or I wanted to see myself increase in strength.

Because of that, and I was seeing that, I was seeing the gain. So of course, I was saying, I'll worry about that later, I'll worry about it later. And it's caused a major problem for me. It's caused such a problem that the imbalance on my back, you know, rolls over into my shoulder and then now has caused this radiating, you know, pain down into my elbows. And, you know, I've done some-

So does that start to flare up? Is that when you decide, okay, need to back off? Yes, so I've completely, so now like every day before I come in. And a lot of it, it is my right, it's just the position of my shoulder right now, right? So, you know, I've got, it's part of my traps and rhomboids are not firing properly

or not getting me in a completely retracted position and depressing my shoulder. So now what I'll do is when I first start a workout, every, it doesn't matter what I'm doing the day, I always start off with light seated rows right now. So I'll do light seated rows and I row in and retract and depress the shoulders, hold for two or three seconds to come out

and I do like 15, 20 reps. I do a good three to four sets. That's how I start every workout now. And then everything, a lot of the stuff I'm doing now is a lot of unilateral movements. So I, and a lot of emphasis on form. So, and I'm in high reps, 12, 15 reps. So, and this is to me, this is where like, I guess this is a good topic, anything about,

that we haven't discussed, and I'm glad you made me bring this up because I think it is something that a lot of listeners should hear and don't really think about, because we create these programs and one of the things that we were really hesitant about when we put a program out there was, you know, we're so anti-cookie cutter, anything.

And, you know, it's really learning about individualizing things for you and learning to read your body. And this is an example of how I'm not following maps to a T. Even though this is our program, it's our foundation, I now have a new issue going on with my body that now it takes a priority. So even though yesterday was a foundational day and these are the exercises I would normally be following,

I don't follow that protocol whatsoever. Now the priority is getting these muscles to fire correctly and get myself back into proper alignment and fix myself. So that's where now a lot of the lateral movements now are getting incorporated. That's why I now do the C2-0-4 and that's why I've completely eliminated dead lifts completely out of my workouts right now and And I'm just replacing them. And it's like, you know, for me, it's only been two weeks. And I know, once I start feeling really good, I'll reintroduce them and I'll start with

a lighter weight and really focus on the retraction of my shoulders before I pull up. And they say, Yeah, one thing for me, I notice is if I'm training too heavy for too long, as I notice my joints start to get sore, not like I hurt my joints, but they just start to feel stiff and sore and I have to warm up longer for my workouts. And that's what I know like it's time to back out, even if I'm only in a you know a strength phase for a short period of time. And as far as the deadlift is concerned, one thing you should practice that I've been doing is I go double overhand grip until I get to 405, then I go hook grip until I get to about

500, and then I go alternate. And I'm trying to get to the point where I can do hook grip up until my max, which it takes practice, but I've seen Layne Norton do it all the time. I'm like, is that something you've done previously? Or is this something new that you've been doing? I just started incorporating hook grip. I still don't know how to do that. Maybe months ago. I mean hook grip literally just wrap your It hurts to me, man. You wrap your index finger around your thumb, squeeze the bar, and lift, and here's

The thing I can do it now and it doesn't really hurt, but I'm still not as strong as I am when I do Alternate grip. So I'm trying to get it to the point where I'm as strong as I am alternate grip So I would prefer to use a hook grip all the time because they don't have to worry about alternating And here's the thing like my my my strongest Alternate grip is my right hand supinated left hand pronated. Yeah, if I switch it I'm pretty strong, but then you know I start to feel the strain my left bicep Because my left arm is not used to holding on to that much weight in a Because my left arm is not used to holding on to that much weight in a supernated. Yeah, and that's what's that's what's Causes it goes all the way from my bicep all it's it's now affected. I can't do curls

I haven't done bicep curls like if I do it's like total. I was just gonna ask you like why your arms so small. Oh It's total like rehab I'm being sarcastic because if you see his arms like you're not doing curls go fuck yourself. No, I haven't done any I haven't done any arms really. I'm gonna do a little bit of tricep work and then the biceps stuff, I'm doing like Zotman curls and I'm doing things that are more therapeutic to,

and I'm like super lightweight, super lightweight and it's fucking rough, man, it hurts because I'm super tight and I know it all from the delk because that's, you know, when I worked backwards, right? When I first, and it first showed up in my elbow, right? I started noticing the pain, the pain in my elbow, and then how hard it was for me to flex. When I went to flex my bicep,

I just had this sharp pain, and it really hurt to internally rotate my wrist. So I was like, okay, this is... Where are a lot of people though, you know, look, look, look, keep doing the same thing and try and work their way through it. Yeah. Which I think the message there from like, as far as like paying attention to those signals and the body telling you that like, okay, you've been doing this for a while, like, you're gonna, you're gonna feel some sort of revolt. Like they're for me too, I can, I can totally

tell, you know, certain parts of my body now almost like, nod up and get really tense and achy. And I pay attention to that now. Like I'm foam rolling this a lot, or I'm doing an excessive amount of dynamic warmup for this, whereas I should be, and then you can also notice like what other parts of your body feel like you

haven't really, you know, give, give proper attention in a while too. So you just got to naturally sort of shift into that. But that's all intuitive. Yeah. And that's the part that I think. I mean, this is why I love the forum is, you know, we, we highly encourage everybody that, you know, that's going to the program that, you know, you have a place like that where other people going to the problem, other people that may have been experiencing the same thing that you're going through, whether it be aches or pains, or you're noticing little things that are happening with your body. Because it's inevitable.

Everybody's going to have the thing. The thing is that everyone's different. And that's what is so hard about creating a non-line program is being able to provide people what they truly need. Not only giving you providing you the best program, I feel like we put all this, you know, we've put a lot of work into, you know, program designing this that it's as far as results and showing you more results and anything out there and it's designed to, you know, progressively overload. It's, it's phased out correctly. When we try to choose like the most optimal way to do it, so you have one directional pathway

to get there that we feel collectively is probably the most optimal way to do it. However, there's lots of flexibility in room to accommodate various variables out there. We have to do that. What do we always say? First time through one of our programs, follow it, the way we have it laid out and then afterwards start to modify I want to give a shout out to one of our foreign members He is an example of what happens when you combine Good genes and good exercise programming. I'm talking about to many. Yeah, his squat went up back looks ridiculous

Well, bro, his squat went up in three weeks. So he did first time maps read, very experienced. He does, you know, he did body parts splits before, but he's not new to the game at all. This guy's been working out for a long time. Very, very muscular guy. Squat went up 65 pounds. And for those people listening right now, we're like, you're full of shit, Sal.

Nope, it's true. He posted videos, his squat went up 65 pounds of through it, but he's got ridiculous. I mean, he had a lot of muscle, great jeans, and it's just new programming for him. So it's like the perfect storm. Pretty crazy. Yeah, no, for sure.

Shh. Oh my god. It's here. It's fast. Wow. It's the motherfucking claw. Oh, that eagle has landed. Quee-qua.

I'm trying to get my own thing. I can't. Yeah, we had the magic. We got in that a while ago, dude. Yeah, but I came up with a new one, Afsense then. Oh, man. All right. We're going to help you forward everyone.

Redhead Ken, is it necessary to take a week off of training every once in a while? So the way he asks the question, the way he asks is, the way he asks the question, is it necessary, nope? Is it a good idea sometimes? Maybe depends on the individual.

Right. Rather than taking a week off, I typically recommend training very different, doing something different or training very easy, or light, or lowering the intensity, or like, just as you're trying some different movements. That would be a great idea. Taking a full week off, if you're a competitor, for example, and you really push your body to the limit and you just finish the competition, then it would probably be a good idea to take a week off.

If you're an athlete and you just finish the season and you barely made it out without any injuries and you just busted your ass, it might be a good idea to take a week off. Even then, you could really dive. Deloadability or yeah, exactly. I've had a handful of clients in my lifetime that have actually told that you need to take a day off, that you need to take a week off the gym. Like you need to do this.

That's pretty rare. Yeah, and it's normally those that are highly addicted to the exercise. So one who I know is like. That's a good point. They're taking psychological risks. Yes, exactly. So if I got somebody who I find is addicted to the workouts

and which I know some people are probably thinking,'s fucking crazy what there are there's people like that It's a small percentage. It makes a great point because it's there's two reasons for that and I and correct me if I'm wrong Reason one is to get their body to like recover a little bit Reason two is to break that psychological addiction. Yeah, like take a week off and let's get you to you know Let's get you there first Before we because you're dealing with when you're dealing with someone who's addicted to exercise It's no different than any any other addiction and if you don't deal with that root Addiction you're in for an uphill battle. Yeah, and that's a great way to break that addiction is to tell them You know it reminds me of

God, I can't believe it and bring this up earlier. We were just talking about this yesterday You know with when it comes to food addiction, and some of the ways that we talk to people, especially when you deal with someone who's really addicted to food, how you deal with them, you know, breaking that addiction, and the way that the, you know, medical community tries to treat it, has nothing to do with the addiction, it just has everything to do with the symptom. Yeah. And I'm talking about that procedure that the FDA just approved, that I said to you guys. That's right.

Do you guys remember that? Yeah, that's crazy to me. It's not just crazy, it's disgusting. And I don't mean it's disgusting because I look at it and it's gross. It's disgusting that we would actually approve. Yeah, approve that. approve and then have doctors recommend this procedure.

The name of it, what was the name of it? It was called called let's see When you guys find that form it's I want to make sure I give it the right You send it over our group text. So it's in the go to your just go to your details on the group text Yeah, so basically I call it surgical bulimia But what they do is they insert a a I thought it was a joke at first. No, it's not I thought I thought there's no way that they would approve of that. No, they insert a, basically a tube into this person's stomach, the person eats dinner,

and then goes in the bathroom afterwards and empties the contents of their stomach out into the toilet. So it's no different than bulimia. You're totally not dealing with the addiction whatsoever. Oh, no. And so it's exactly what it is. You just, instead of you're forcing yourself

to throw up, you just get to suck it out. You know what this is gonna do? This will only encourage more binge eating. It's getting worse and worse habits. Of course. And of course the FDA would approve it. More food you're buying, more consumption and shit. More shit we're tied into.

It's, come on. It's discussing the work in the gather. Yeah, to me, when you're dealing with an addiction, whether it be exercise or food, you do have to deal with the addiction. They just more shit we're tied into. It's, come on. It's discussing. We're working together. Yeah. When you're dealing with an addiction, whether it be exercise or food, you do have to deal with the addiction. So I think someone's coming to you as a trainer and you're a trainer and they're just addicted

to exercise and it's not good for them. That is great advice. Like what Adam says, make them take a week off. Like break that for a second. What's it called? What does that say? A spire. A spire.

The procedure is called a... A spider assist. A spider assist. Not making it up. FD approved. Surgical bulimia. Disgusting. Yeah. Crazy. Next question please.

That was relaxing. Yeah, I just taken a nap. Andy Clark PT. Can you bulk and build muscle while intermittent fasting? Absolutely. You definitely can. I find it super beneficial. You can. And remember fasting is really just a period of time without food. So you could not eat, you could have your first meal of the day, be at 2 p.m. And then you can eat three or four really large meals before you go to bed. You can still achieve a surplus. You know, it's just based off of the timing of it.

So if you're stretching your day out for a long period of time and you had a smaller window of eating opportunity, you can still maintain a surplus, obviously, to gain. But most people I think think of intermittent fasting as just for cutting you know, cutting down and leaning out and all that kind of. So it works awesome for that, which is what I tend to use it for more. But I use it a lot in bulky.

Yeah. I fucking love it. I think, you know, here's the thing you have to get out of it. And you know, if Sal's touched on this a few times, is this like, you know, you fast for one day, like that doesn't like dictate like you building, you're not building a muscle over a period of a week or two months or what like that, like our bodies don't work on this 24 hour clock.

So, you know, if you had, you know, 5,000 calories on Monday and on Thursday, you have 6,500 again, like you have it in a 2,000 calorie on Tuesday, ain't gonna make you lose fucking five pounds. You think you're gonna do anything, if anything gonna help clean some, you know, help, you know, drop down some. So I said everything, yeah.

Yeah, so I like, that's exactly how I'll handle it. Like I'll be on like, like I'm on a gain, right? I'm on a surplus. And, you know, I'm always, it's never precise, right? So there's never like this perfect like, five, I eat exactly 500 calories above my maintenance every single day while I'm on a boat. Like, you know, it's even when you're tracking, it's still approximate because of your movement,

and your exercise, and, you know, your stress, and there's so many of these factors come in. So I'm always looking at my body and filling my body. And if I've been going for like five, six days, and I'm living in this surplus, and I feel like, you know what, I don't feel like all of that surplus is going just the building muscle. It feels like I might be holding a little bit extra that I need. And then that's a perfect time to throw an intermittent fast. I'll throw an intermittent fast and then I'll go right back into my surplus again. And I also noticed, and this is completely anecdotal.

I don't have any science to back this up, but man, after I'm in a bulk and then I go back into a fast and then I go right back in the bulk again, I feel like it totally makes my body super sensitive to the food and everything when I consume it. It's amazing you said that because we're splitting hairs here, but science is now showing that fasting improves insulin sensitivity. So you'll use your insulin in a more anabolic way

when you do eat. And there is something called protein sensitivity, which is being shown and demonstrated in certain studies, in which constant feeding of protein throughout the day actually reduces. Sensitizes. It desensitizes your body to your protein towards, you can use more of it for energy and less of it for building a repair. When you fast, let's say I eat 200 grams of protein, but I do a fast that day and then I eat 200 grams of protein from 2 pm on versus 200 grams of protein, but I do a fast that day and then I eat 200 grams of protein from 2 p.m.

on versus 200 grams of protein, you know, an eight meal starting at 8 a.m. all the way through the the fasted Side will have better utilization of the protein for muscle So it might be splitting hairs But you know, it's funny you said that Adam cuz you even know that right and you did that Well to me it just just kind of makes like,

for what I do understand, it just kind of makes logical sense to me, right? If we looked at our body converts food over into glucose, so we convert our carbohydrates over to glucose, you fill up your gas tank, right? And if you fill your gas tank up, and you're always kind of like, you let the gas tank go half full, and you fill it up again gas tank up and you're always kind of like, you let the gas tank go half full and you fill it up again half full and you're never really letting

it go completely empty, I feel like the body almost gets oversaturated with whatever it is that you're consuming. So to take it all the way, take it completely away and then you feed it, it's like right away, everything that you get, it's going to go to the places it really needs, right? So I feel like that just makes logical sense to me that if I deprive it a little bit, you know, for a short period of time, like a small fasting window, 17 hours or so, and then I decide to fuel it again, a good majority of those calories,

I feel like I'm gonna get partitioned to the places I wanted to go. Does that make sense versus me over-consuming and wondering, well, did that all go to building muscle or did some of that possibly go to adding fat to my body? Well, look at protein. Look at the uses of protein in the body. Among them are energy.

And believe it or not, those of you who are eating a shitton of protein, most of it's getting turned into energy. And then the second thing is tissue repair. I mean, no acids are found only in proteins. Well, if I'm constantly feeding my body protein throughout the day, it's going to use a lot of it for energy. If I feed it a little bit less frequently, what they're finding is I'm using more of it for that repair because maybe you're sending your body signal that,

hey, I'm not getting protein super regularly all the time. Right. Now I got it. I need it. And proteins really the only thing that can do some of the tissue repair. But a lot of your other macros can provide energy as well. So does that kind of make sense?

So your body will use that protein for what it needs it for. And fasting has been shown to increase protein sensitivity, which is why super frequent eating may just make you utilize protein in a less efficient way. So you might even get away with less protein, which is good, by the way, those you listening like, I don't want, no, that's a good thing. You would, it would be great if you could get away with eating less protein and build as much muscle because it's less strain on the body,

too higher protein intake and stimulate things that can cause detrimental health effects. So if you could get away with less of it and get the same results, then that's great, saves money. You know, you could get the other macronutrients in for your calories like your fats and carbs, which have other things that are important for you. So, yeah, fast thing and bulking go great together. And the way I do it when I bulk is I just fast until about one p.m. and then I have, you know, my excess calories throughout the day. Fit Chris 86.

Why do so many athletes blow out their hamstrings? That seems to be a common injury. It's a pretty common injury. Yeah. I'm sure baseball player running the first base blown it out or a wide recelerating, stopping all your momentum going forward, you know, lots of stuff. Well, isn't it to that? And let me ask you this.

I'm, I assume, and I've seen, I don't know if I've seen any science on this, but I assume that the blowout in the hamstring comes from the hamstring lengthening at a rapid pace, rather than contracting at a rapid pace. You see what I'm saying? Yeah, I do. So now when the person's an idea that makes more sense, necessarily kicking back, but when they're reaching forward and they're changing, they're changing direction. That makes sense. Like kick boom and then try to change directions. Well, most studies that I've seen it, it's more of this.

It's that most people and especially athletes have got over dominant quads. Right. And they say it should be at least an 80 40 ratio. I think is that I think I can't remember what it's been a long time since I've read that or not, but I know it's like maybe it's 60 40. Yeah. So no, no, no, like as far as like the percentage of like your max low that you can do on each day should be that closely related.

I can't remember what the percentage were, but in, but most cases, you, that they're so quad dominant and your quads are so powerful that they're, they're powering you through the run so quick that the hamstring can't keep up. Well, I think that they actually overdeveloped their quads in the gym because like most of the training regiments like all these sporting sports teams do like everything is so focused on the interior chain as opposed to post-the-post-the-ruchain. So I mean squats is basically like the only thing that I really could could say that legitimately I was working my right and most most like football player players, I don't even do deadlifts.

We don't even do no deadlifts, you know, we're not doing pull ups, you know, we're not doing any kind of pulling move like there was no balance there. Well, because when I'm thinking- Which is a problem. When I'm thinking of a blown hamstring, I'm thinking of running. Okay. Because I figure running is probably where you're going to blow your hamstring the most, right? Right.

When I'm thinking of running, I'm thinking of, you know, full extent, like you're moving forwardstring in the mouse, right? When I'm thinking of running, I'm thinking of, like you're moving forward, extending the knee, you're hitting the ground, and then you're going hip extension. So it's this change of directions. And I'm requiring a lot of power to change directions from extension to, excuse me, from flexion to, or extension deflection of the knee. And if my hamstring A lacks the functional flexibility to contract with full force at this wide, at this wide, you know, where it's where it's stretched

out, you're seeing it. It's going to tear. It makes sense because like most injuries I've seen, you know, with the hamstring is off of the start off, right? Yeah. So if I'm sprinting or if I'm like in a position where, where they'd go, you know, I'm into full extension and it's rapidly getting that full length

where it's not ready for that type of a force. I think your best bet to prevent hamstring pulls or blowouts or strain, A, make them stronger, but B, make them functionally more flexible. And what I mean by that is you don't want to just stretch your hamstrings because that gives them more range of motion, but it doesn't give them more strength within that range of motion.

So if I have these really hyper flexible hamstrings and I'm running and moving in that new range of motion, but I don't have strength within that range of motion, then I've only created more instability and potential injury. So what you want to do is you want to be able to make them strong within a new range of motion. A great exercise for that would be just a good old-fashioned Romanian deadlift where you

really are staying with your spine, you're keeping your spine in the same position and you're hip-inching and you're really trying to increase the length of your hamstrings, but you have load. So you're making them really strong, at full extension. Then when you go run, they're strong with the net. And then you work up to doing those explosively.

So you start off like doing that. That's gonna strengthen them. And then you start doing it explosive because I would think you would want to mirror. That's what a big part of it is that you got these quads that take off and explode. And it's just the hamstring just cannot keep up. It's not as responsive as the quadricep is because you've done all

this jump boxes and explosive movements and sprints and everything like that. Everyone's pushing off with their quads that their hamstrings aren't developed. By the way, doing some speed pulls would be phenomenal. Which part of the, I have no idea what the answer is, but which part of the hamstrings more likely to tear, is it the leg bicep or is it the more the hip extending? Part of the hamstrings. That I don't know. I don't think the leg bicep would be as prone to tear.

Yeah, I don't know. I'm just completely speculating here. Yeah, hip. I would think it would be more the hip extension. And I'm wondering if having really strong glutes, really strong quads in weak hamstrings would also contribute to hamstring blots, because your glutes can be really powerful overpowerful.

And super powerful hamstrings are trying to stabilize the knee and you take off and then boom, you pull a hamstring. Yeah, it really is. It's that dominance from any one of the other adjacent muscles I think that if it's overpowering the force, I'm sure that's an issue. That's why you have to have some sort of balance there in each of their responsibilities. It's funny because if you're trying to mix,

excuse me, do it like a max load lift, your body has pretty good safeguards and will limit you based upon some of your weakest links. But when you're doing explosive movements, sometimes you can overload those safeguards because you move so quickly that that weak muscle has to try to support those strong muscles and then you get pulled. This is why if you take, you could take bodybuilders or power lifters who have really strong shoulders and bench press and deadlift and rows and

then have them throw a baseball or swing a punch real fast. And a lot of them hurt their shoulder because the muscles that stabilize that, the humorous, can't support the powerful muscles that they use to bench press and row and do all that stuff. So this is all about imbalances. And I tell you what. This is also why performance is so important is that,

you know, when you, that's a perfect example, what you can do to someone like me, like, I trained in this bodybuilder mentality for, you're talking about maps performance. Yeah. You know, for two years, I was, you know, so aesthetic driven that I totally neglected movements like that. Then you, then I go out and I want to do something so basic, like throw a frisbee or a baseball or a shoot a basketball and, you know, not only is my form awful, but it doesn't feel right. And if you try and do that,

and if you actually try and do that competitively, that's where injury is like screaming. I mean, you just have no support in that movement. Yeah. Because you have been doing it. A, so the recruitment pattern isn't there. And then, yeah, you're dominant, like so dominant in other parts of that movement

to where it's not working together. And so, you know, it's really connecting everything in the kinetic chain. Like, that's what performance is just trying to get your body to communicate, like, in its entirety way better. Yeah, it will benefit you when you go back to training. And I did that. That's what amplifies the signal.

That's why I wanted to bring that up, because I feel like people don't I mean I think a lot of people Straight away from that program because they think that you know, I'm more about aesthetics Or I want to look a certain way or whatever I thought and I'm like you got to understand that they work hand in hand You know one one doesn't go without the other. They're both super important You may spend more of your time hanging out with maps black But maps green needs to be a priority somewhere into your routine at one point. Otherwise, you're looking for for injuries or you're looking for issues long term.

Well, I'll never forget, man, I had my mind blown. You know, like you guys know, I used to train in Brazilian Jiu Jitsu. And so I'd grapple with, and then on the weekends, they'd have open mat and we'd go there. We do no key. And sometimes guys would come in that weren't necessarily Jiu Jitsu guys. They were wrestlers, but they're trying to learn Jiu-Jitsu, whatever. And there was this guy that came in and he was, you know, at the time I was probably 29 and I'm strong, I'm a strong 29 year old. And this guy was like 45 year old man. He was, I probably outweighed him by about 15 pounds, so I wasn't way bigger than him,

but I was definitely bigger than him. And when we would grapple, you know, he was very technical, so was I. However, he just felt so fucking strong. Like I couldn't believe how strong he physically felt. And I was much more mustard than him. We ended up working out together at the gym. And I was surprised at how strong, how much stronger I was in the gym.

Like I could lift way more than him in the gym. But yet when we would grapple, we were, I mean, he felt like as strong as I was in terms of I couldn't overpower him in no way. And it wasn't his technique because we were both very technical. And I realized it was because he could use his strength so well. And see, that's what a program like Math Performance does is, you know, for those of you who just want to be strong, I'll just do red or just want to be aesthetic, I'll just map aesthetic. Using your strength very well contributes to all that shit. You know, because then you take that,

you know, you take a guy like that and you go train him in the gym then, like a bodybuilder and he's gonna look fucking amazing and he can use it well, you know. I remember just- Specialize that strength. Exactly. Diary of a fit guy.

When starting a business, should you over prepare before starting or just jump in? You're asking, you're asking us? Uh, I am, uh, I don't know. I already know the answer. I'll tell everybody, I just wanna hear everybody sell it. Let me ask you this.

One, two, three, ja! Let me ask you this, because when we first started working together, we used to call me what, like, hip slinger. Hi, hip shooter. Hip shooter, yeah. Yeah, it's, you know, and the more I run into a lot of, and I know a lot of entrepreneurs.

Airhunter. And some of them are big planners, and some of them are just like, I'm a fucking jump in kind of guy. I just, first of all, I'm disorganized as shit anyway. If I sat down and tried to prepare, it'll never happen. I'm better off just fucking, you know, let's go. Jump off the cliff and make the parachute on the way down

type of thing. And I tend to operate best that way. I don't know if it's the smartest way to go. For me, it works well. Luckily, I partnered with Doug, who is a preparer. He understands that it's a preparer. And so I think they both have their benefit, but yeah, I don't know, man.

What would I recommend? Shit, if I were to recommend the average person, I would say prepare. Because you either the kind of person that can jump in and do it, or you're not. I don't know how you would teach someone to do that. You know what I'm saying? So I don't know.

Yeah, we're probably not the best to give the advice on this, just because we're all going to say that. Or are we? Well, you know, you're right. That's a good point. I feel like we always say that, but I feel like you need that. Yeah, you're right. And here's my perspective. 10 years when I worked for 24-hour fitness, eight of those 10 years, I spent managing

trainers. And basically your main job as a trainer is to help them, is business development, is teaching them how to create their own business. Even though they're working for a company, I'm teaching these guys how to build a business. And most certainly I had all personalities as far as these types of people. There's two things, two extremes. You have the person who just dives in, no planning whatsoever, and they go after it, then you have the person who plans every little detail out and I see paralysis by analysis.

You've got these two things, right? So you either turn it in the person who dives in and just goes after it. And those people in kind of like Salah saying, you kind of either have it or you don't, just cause someone dives into it, right? And it doesn't mean you got what it takes to be that person. I think those people, you have to be okay with failing. You have to accept and you're gonna fail more

if you're that person, right? You have to be okay with chaos. Yeah, you have to be okay with failing. You have to accept and you're going to fail more if you're that person, right? You have to be okay with chaos. Yeah, you have to be okay with that. You have to, you have to be able to accept that your brilliant idea or your brilliant plan could mold and shape and change different, ten different ways because of your approach. Because you decided you're just going to dive right in, you can't be so headstrong on this is how it would be a lot more flexible you have to be way more flexible that way versus the other person who is like over planning and

they have thought every little detail of this business and to down to the color of their logo and how important that is and they've done all kinds of analysis on everything and they're like, this is the pathway I need to go and I've seen both be extremely successful. So there's there is a way to win in both camps personally. I Think having a little bit of both is awesome. I strive to be that person. I definitely probably a more like Sal where I am definitely a hip shooter. But there is a part of me that I like to I try and see You know four or five steps ahead of where where currently are, but fuck, man, for me, I think diving in, I'd rather dive in and learn because how many times have you guys dove

into a business and even though that business didn't work out, it led you to something else. Every time? And if you didn't dive into it to that failing, you soon to be failing. And if you were one of those people who that failing soon to be failing and if you were the one of those people are like Studied it to death and realize like after six months of you know planning it you realize like oh this is a good idea I'm not gonna do it or change your mind. Yeah, you may never have got that opportunity to have you know found a new business or a new Direction because you were trial trial and error, you know, so you know Here's the other part too is like if you if you're not the kind of person look it if we were

If the three of us including Doug and I say Doug is a prepare But he's really compared to the average person. He's a jump in person too. He's just a prepare compared to us, okay? Well, I mean Doug and I'm kind of somewhere in between both of you guys and Doug, you know, like I have this sort of weird I mean it would look a lot like, Yin Yang sort of, like I have like two, two polar driving forces. Like so one of them too, like right now I have another company. I'm trying to work out this invention. I've had this idea forever.

I just decided, you know, but the the hip shooter in me is like, boom, let's let's fucking do this. It's a great idea. I'm gonna do this. And now it's like, you know, am I gonna launch it right away? No way in hell. I'm doing all my research. You know, I'm very meticulous with very last detail of it. You know, it's like once I'm in, I'm like, I think I'm more, I'm more like Doug once I'm in. Yeah. But initially, I'm like, yeah, then I'm like, oh my God, what I get myself into. Just like Mind Pump. Well, I was just going to say, if we weren't the kind of guys that just jumped in, if we weren't those kind of hip shooters, Mind Pump probably wouldn't exist.

None of us in this room knew a goddamn thing about podcasting. Nothing, we knew very little. Doug had equipment, he had some equipment, he liked to do video and photo and stuff, but none of us had ever done a podcast. None of us had ever done any of this stuff. None of us ever talked on radio. We never, so if we weren't the guys that kind of jumped in

and did things and we sat down and we said, okay guys, let's think about this. Let's look at a podcast. What are the logistics? Wow, we need to get this many downloads. How are we going to get traction? We don't know anybody. We are a grain of salt.

We would have not done it. We would have said, I don't know if we can do this, guys. This is not going to work. The odds are two bit. The odds are against us. Let's go open up a gym or do something a little more standard. I think there's some benefit into having the attitude of the jump in

because the people that jump in, they got the crazy ideas. They're the ones that do shit that, look at, you know. You know what they have, I mean, we talked about the TED talk that the number one, you know, that one of these TED talks,

you watched it was excellent, talked about. Five top reasons why a business is successful. And the number one was timing. So if you got an idea, you have a business thing that you want to do, most businesses are not most. In this case, the studies that they did were, you know, the number one reason they were successful

was the timing, was not because it was the most organized or had the pretty logo, or they put a lot of money into advertising and marketing. I'm not sure they all got way organizer, had the pretty logo, or they put a lot of money into advertising and marketing. I'm sure they all got way better, is there going? Absolutely. Absolutely. Absolutely.

And a lot of times, if you got an idea, you have something you want to do every day that goes by that you're not doing it. I mean, you're just, you're hurting your business. That's the way I look at it. I look at it like, once I've committed in my mind, it's something that I want to do. Every day that I'm not doing it, I'm losing money, once I've committed in my mind, it's something that I wanna do every day that I'm not doing it,

I'm losing money and I'm losing opportunity. I swear, there's times where I wish I wasn't that kind of person because it causes me a shit ton of stress. Like, if I'm gonna write something, I need to be inspired. And then in 10 minutes, I'll pump out three pages. If I'm gonna come up with an idea, I can't force it, it just needs to happen. When I opened my gym, when I first opened my gym,

I left 24th fitness, I went into banking because I was like, what am I gonna do? I'm gonna get, I'm gonna get, you know, learn how to do investments. I literally went to lunch, went next door, while I was waiting for my food. Oh, there's a gym in here, talked to the person, owned the facility.

She said, I'm looking for trainers to rent this out, quit my job at the bank and started my personal training business. Then when I won a new spot, I was looking around, couldn't find one, saw one, land lord said, I need this done, but someone might sign the lease tomorrow, whatever, boom, took it that day. I mean, it's extremely stressful.

It makes me, sometimes I wish I wasn't this way, but I can't change it. So I think if you're one of those people that jumps in, you're just one of those people that jumps in. I don't think it's a strategy. I mean, I think it's a strategy you could train someone, teach someone to do. You just, you kind of just are that kind of person.

I think that you're instinct. Personally, in my experience, I dealt with more of the opposite. And I would always rather have, so I'd always rather manage a personality like yours. I'd rather have somebody that I got a corral back or helped erect and say, yeah, that's a great idea, Sal, but let's aim this way.

Or like, hey, Broke. If I had a dollar of $20, I think we have never heard that. Yeah, right. So I would much rather have that with somebody than somebody who I'm trying to jumpstart and like who's sitting there and looking at all the things that could go wrong.

I'm such a firm believer too, like you're having a positive mentality and thought process. And if you're already saying to yourself that, like I remember some people would be like, oh, you know, only like 15% of podcasts actually making any money doing this or you know, personal training, there's only a 20% chance to be people give you all these bad numbers. And it's just like you start taking all this stuff and you start like, they're closing themselves out of it.

Yeah, you know, like, and that's like podcasting. Like, you know, we had no idea how to fucking do it and we could have listened to all these podcasters and we did, we read our books on stuff and, you know, here's the thing like, Yeah, after I started. I believe that, yeah. I believe that we're gonna do something different, you know.

I don't, I don't, I'm sure there's businesses that are like us out there that we can, there's certain things that we can take or we can learn from maybe their mistakes or some of the things that they did successfully, but I don't wanna be like everybody else. I'm not trying to build a business. I wanna build my business in our business and I want it to be our baby and I'm confident in that

and I believe that we'll figure it out. It may not be exactly the way I dreamt it up, you know, two, three years ago, but most certainly, if I keep pursuing and pushing that, pushing in that direction that, you know, and working hard at it, like it will unfold and I will make it happen. And I believe that these guys are the same way too. I see you guys a question. Are you guys, when you open up something like a box, right? Are you the type of guy that's going to like read through the instructions right away? No. No. Never written. No, it says everything. Yeah, unless I have to put

something together and then I do because I can't like, you can't look at it and figure it out. I might, you know, check it out, but I'm going to figure that shit out. Yeah. Yeah. It's, it's, uh, man, my entire life is that way. And it's extremely, uh, it's extremely stressful. When I look back, I get more stressed out. When I look back, I think to myself, like, what the fuck were you thinking? What made you think you could do that shit? I was 21 years old, it took 100 grand.

My money, this is money I earned on my own, busts in my ass, and I went and bought some fucking gym down and pumped, you know, ownership of some gym down and, you know, Southern California. I had no fucking idea what I was doing. I had managed gyms, but I had no idea. I look back and I'm like, dude, you could have lost all that. Like, what were you thinking?

But I wasn't. That's just it wasn't. I wasn't really thinking I was more following. Well, I agree with what you're talking about with like focusing on the positives versus the negatives because if you're in a situation like that and you're so driven and focused on the positive of it, like, you almost like, I mean, every day, you're almost

manifesting that promise to yourself. Well, there's a quote, I think I don't remember what the quote was, but Schwarzenegger, who's just, he's one of my idols and that because of bodybuilding, it's just because of his, you know, what he's done throughout his life and the things he's accomplished. And someone had asked him and said something like, you can't do that. No one's ever done that before. And his response was always like, I would get excited because I realized I could be the first. Yes.

You know, and exactly. And it'd be in scared to get excited because wow, no one's ever done that. Wow, I get to be the first one. And that is a very, it sounds great. Everybody listen to that. It's like, well, that sounds cool. But when I hear something like that, I get this inner, I can't explain it.

This inner excitement, yeah, I get a boner in my heart. Yeah, my heart gets in the direction. And how about this, too? Like, I mean, every business that I've started, I do this to myself. So I have, I always, you know, the way I manage my money, I always have this, you know, nest egg, and then I have money that I would consider investing

and like, you know, then you have your hookers and drives. Yeah, right. Everything's all section are there. So I'm separate. As chaotic as I am with the way I approach going into a business, I'm, you know, when it comes to my money and my numbers, I'm very, you know, precise and I like that stuff. I'm in, and I'm very detailed about it. And I set myself, I set goals for myself and I hold myself accountable and never fails. Every time I get into a new business where I really push all the chips in. The best of me comes out when I'm like

back to the corner, when I'm looking at my account. I put myself in the corner sometimes, I'm mercy. That's how, and I feel I do the same thing too because, you know, if you're not somebody, and that's, I guess that's a, it goes into this, right? Like as far as jumping into stuff, like, if you don't thrive off of the adversity like that, if you don't, you don't see,

because I think that it's just a natural thing that happens to me when I get put in a corner like that, the best of me comes out, and if I don't, if I'm not in a corner, then I kinda, I'm more laxiedazzy about it. I let my, my talent kind of cruise me through life, and I don't like that part'm not in a corner, then I'm more laxiedazzy about it. I let my talent kind of cruise me through life and I don't like that part of me. I wish I could change that, but it's true.

And I know that when I push myself back myself into a corner and I have to succeed, motherfucker, I will find a way. Like I will find a way. Well, you're seeking obstacles. You're not trying to look for that complacent sort of pathway, like which I feel is interesting that, you know, this somehow, like, you know, the American mindset has been like, you know, let's find this nine to five job and then get some kind of like benefits and retirement

package. And, you know, this and that, everything was like trying to be as cookie cutter as possible with least resistance where nobody's challenge will guess what that leads to depression. Yeah, I mean, like you never, you never get to, we gotta be careful. We gotta be careful when we say that though, because a lot of people that's good advice. It is. I'm just saying that in general, I know. I can't, I'm not prescribing this to anybody listening.

I'm just telling you that like that's my experience. Well, you're talking to the entrepreneur mind. So I understand that, you know, like we don't want to insult somebody who has a great nine to five job and they make good income, they're happy with what they're doing. By all means, and that's everyone,

not definitely entrepreneurship is not for everybody. And these are some of the ways that you decide if you're that person who jumps right into a business or you need to be a planner. You know, if you're not an entrepreneur by heart and you don't know if you're an entrepreneur by heart, yeah, you probably should do some planning before you hop in. Like, I knew I was at 15, at 15 years old, my very first job of actually taking a check from

somebody other hand was me working, mowing lawns and me building a little business where we made flyers and business cards and going door to door and like, already I had that man tell you the kid, when I could have went and had, you know, your summer job lease or whatever with the school gives you release and you could go and work some fast food restaurant or I could have done that. That's what all my friends did, but I didn't do that. Me and a buddy would decide to start a business, you know, like that was already ingrained in me at a very young age.

It's funny too, because I can identify it so quickly. Oh yeah, but the advice, oh yeah, but the advice I always give people, when people ask me is I'm very conservative of my advice because- Because most art. I'm just afraid, I don't wanna give someone, I don't wanna give someone the impression that this is what you gotta do because I don't know

how the fuck I do it half the time. And half the time, when I say I'm stressed, I stress myself out, like I'm telling you, you know, I'm not giving you the full expression of it. It stresses me the fuck out. I lose sleep over it, and it's just the way I am. There's nothing I could do about it, but there's a trainer that started at the gym that I'm working at, and she asked me, what should I do? She was personal training at a gym, so she had a regular job, getting her hourly, she had clients, she had healthcare, but she wanted to move over and be a

private contractor and build her business. And you guys know as well as I do, it's very hard to build your contracting business while you're working for another gym. You're just not fully invested. And so she's like, should I leave that at a place? And my advice is very conservative. I'm like, well, try building it and see what happened. Anyway, she's a hustler, man.

And she decided she's like, no, I'm gonna leave that gym and I'm gonna try this full time. And I'm like, okay, and I'm setting the stage for, you can have to bust your ass. You're not gonna sleep much. You're gonna be here all the time. Like, you gotta be willing to do all this stuff. And she did it, you know, within a month,

as soon as full time, which is, that's not the average person. But like I said, if you're the kind of person that jumps in, you're just that kind of person that jumps in. And maybe partner with someone who plans, because I swore to God if it wasn't for For Doug or for Justin I mean we have to shit wouldn't be on paper. We wouldn't have programs are organized You know just be my you know we'll be our ideas of floating in the air and it wouldn't be anywhere

I would have to hand right in mail you to you Well you aren't mavs right yeah, we'll get on that. We'll go ahead mail that to you. You should get to you I translate it to hand right in mail you to you. Yes. Oh, you aren't Mavsred. Yeah, we'll get on that. We'll go ahead and mail that to you. You should get to you. I translate it to Doug puts it into print. This is really how this works. Oh, everybody. Pretty much.

Well, if you want to check out our programs, go to mindpumpmedia.com. We also have testimonials on there. And leave us a five-star rating and review on iTunes. If you leave us a good review, you might win a free t-shirt. You can also check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, you can find Adam at Mind Pump Adam and Justin at Mind Pump Justin.

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. Discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Superbundle is like having Sal, Adam and Justin as your own personal trainers, but at a

fraction of the price. The RGB Superbundle has a full 30-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.