Mind Pump: Raw Fitness Truth - 337: Building Monster Traps, Improving Gut Flora, Lifting Belt Benefits & MORE

Episode Date: July 29, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about whether or not a lifting belt will keep the waist narrow, how to naturally improve gut flora, where to start with MAPS while rehabbing from a psoas injury, the key to getting monster traps and what is in their refrigerator. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviews are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

doing your robot voice just a map gb gb teach it to poop so listen uh... listeners uh... the rgb bundle is the maps red green and black bundle that's maps and a ballic maps performance and maps aesthetic

it's the only program that i'm aware of that literally programs out nine months of exercise program guarantee to get you sexy rific sexy rific it makes it we make a word that's how awesome that literally programs out nine months of exercise programs. Guaranteed to get you sexy riffic. Sexy riff, it makes it, we make a word, that's how awesome. Make you see me, mouth. But it's like 300 videos, exercise videos and demos. You get blueprints.

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there's only one place to go. Mind up, mind up with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. Open, open, open. A skinny guy. I was just doing that yesterday on my glass, teaching at Orange Theory, and I attribute everybody for you guys knew what that was from.

You know, that's from? Yeah, it's a mervers commercial or something like that. That's crazy, even you remember that. What do you mean, even me? Because you don't watch TV. That's powerful marketing right there. You still have one of those VHF, UHF dial TVs at your house. Do I?

Yeah, you don't watch TV. Yeah. You get the rabbit ears out. Yeah. Did you remember? I remember wrapping foil around a coat hanger and sticking a coat hanger into your TV to try and get better reception.

We were poor, weren't you? Oh, bro, we were. Yeah. No, I always had good TVs, because my family was into TV. And we had the black box. Do you remember the black box? Yeah, do you got all the channels in sh- All the channels.

I never got that. So up and to that point, up until we had the black box, when I wanted to watch porn, it was all squiggly. Yeah. You guys remember that? You like make out like a nipple. Like, oh shit! Sometimes you get noises like it would be like,

oh! Yeah, you're all fuck! And then... Kids are so spoiled today. Yeah, and then dad buys the frickin' black box and it was just... Everything. Oh, shit.

I was like, I'll never, I'm never gonna go to my, my 3D glasses out. I go to bed and I set my alarm to like 2am, I'm waking up and everyone just explains everything now. Well, he explains everything. What do you mean he explains everything? He explains everything. Well, you are the way you are for sure. How am I? This is how Salah became a freak. Yes. Because I had the black box. Yes. At a young age. I didn't have the black box. I didn't need to hold on. You had fucking videos in your house. You, you are talking to you Adam. Yes, I have videos in my house.

Yeah, you had like the 10 hour gons of videos. I'm like, I was 19, oh, I know us, 18, no 17, I was 17 when I had that. Yeah, so you were 17 years old? Yeah, I was about.

That's a story when my mom ripped out the tape, you told her that. Yeah, yeah, yeah, yeah, yeah. I was 16 or so. Well, that's the only reason, you know, the internet existed, right? It was to just show porn. That's what I thought.

No, you know, you know, it's true. It's, I think it's, Doug, do you know this stat? I feel like you should know this stat. What? It's the percentage of people that are using the internet that are using it for porn right now. It's 100%. No, no, no, no.

Why should I know that stat? I just feel like you should. Hey, Doug, it used to be a lot higher, I think. I think it shifted some now. Oh, really? Well, I mean, can we come into conservative? No, no, what happened is when the internet first came to be, that was the only thing of worth on it.

And now that there's all types of. Wait, hold on a second. It's a frisks cheese. Wait a minute, hold on a second. So what you're saying to me is that there's other stuff on the internet besides porn. Yeah. He could break a chain now, but...

I thought it was just Gmail and porn. That's all that was all that was on there. I can't, I'm just blown, I'm on the phone now. Welcome to the 21st century dollar porn. So this reminds me of a book that I've been reading recently called A Billion Wicked Thoughts. Have you guys heard of this? Did I tell you guys a little bit about this book?

No. For a second. Now you're rereading if there's something? No, so I started reading it because there was a video on YouTube where there were these two researchers that started talking about some of these research that they were doing. This book is fucking fascinating.

So these guys are data analysts and they're, like top of their class, very, very smart guys. And what they did is they took a billion internet searches and many of them were porn searches and they were able to discern what kind of visual cues and psychological cues turn people on. And the reason why this is such a fascinating book

is in the past, like some of the best sex studies that we have were done in the past, like the Kinsey studies. I don't know if you guys are familiar with some of the best sex studies that we have were done in the past, like a Kinsey studies. I don't know if you guys are familiar with some of the Kinsey studies down the 50s. No, okay. I'm fastening it totally. Let's do this. Hold on a second, relax.

This is like you ran out of like fitness stuff. You know what? I'm going to read some fucking porn science. I always do that. So, so the problem with sex studies is that they're based on surveys. And surveys, number one, people have to be very open on the survey. And number two, even if they are open, they're not as open as they are when they're in the heat of the moment, or maybe they don't, they lie to themselves.

And you also have to have subjects that are willing to fill these surveys out. And it's usually pre-med college students. It's all kind of the same category. Well, internet searches is everybody. It's in the heat of the moment. It's total privacy. So you learn real information about sex. Yeah, it's real.

And some of the stuff in this book is fucking ridiculous. It's crazy. For example, here's a good one. Okay, yeah, we need a good one. Here's a good one. Name the category of people. Who do you think searches for big dicks good one. Name the category of people. Who do you think searches for big dicks online the most? What category of people? Like what sex age? What

is this? Like, like, men, women, gay, straight, that search big dicks, big dicks, incorrect. No, straight, straight, probably 23 year old men or something like that. Straight dudes. They just want to see it. They want to know they got a big dick or no. That's not true. Oh, that's how it is. No, it's not true. So one of the, there's like four, I forgot what they were, there's four visual cues that will stimulate arousal and a man.

And one of them. Is another hard dick. That doesn't work. Correct. No, listen to me. Well, no, I believe there's a percentage of people. Studies are in flock. Shut up. You guys are so afraid. Listen, what I'm saying?

So afraid. Don't be afraid of the dick, bro. Can I be open, man? Just to just take the dick. If you see a big dick, just don't run. Yeah, just take the dick. No, because you're open. Go to it.

The second I say, man, look at a big dick. You're like, nah, not me. I thought it was like this big, little, I hate this. I'm visualizing this big, like, bat signal. Dicks are gross. Dick. It's big dick. Listen to that I'm visualizing this big like bat signal. Dicks are gross dick. It's big dick. Listen to what I'm saying.

Get a rouse. If you go, if you watch a porn, how many porn are, let me put it this way. What's more popular? Porn of men with tiny dicks having sex with women or men with massive dicks having sex with women. Massive dicks. Correct. Who's watching those porn?

Oh. Men. Yeah. Okay. And who's watching those porn? Oh. Men. Yeah. Okay, and women, yeah. Men or no, men are watching most of that porn. Okay. And men want to watch a big dick having sex with a woman. They do not want to watch a small dick having sex with a woman, because then we'll feel

bad for the guy. That's not true. They're fantasizing by being that person. No, no, it's not that. Because number one that proves that the big dick is, and it is a signal, it is a visual cue to a man to be turned on. And then it's not that he's turned on to the dick.

It's called sperm competition. It's because, I'll explain why. So if you look at the shape of a penis, I think I've told you guys this before. If you look at the shape, this is awesome. If you look at the shape of a penis, this is all in this book. This is all in the book.

All right, I'm gonna have a look. The penis is, we evolved, first of all, as primates, we have some of the biggest dicks among all primates. Like a gorilla's dick is my name. You can't, right? Right. Take that, chimpanzee. It's designed to displace other semen and replace it with your own. It is literally displaced if you look at the head of the penis and the side of the penis and the foreskin. It goes in and it pulls out semen that's already in there and you replace it with your own.

This is one of the reasons why- So a plunger. Yeah, correct. This is one of the reasons why after orgasming, after orgasming, a man instantly will lose, or many times will lose his erection because you don't want to displace your own semen. So when a man is around other big penises around women, it's called sperm competition. We're instantly aroused because we want to compete and we want to replace that sperm with our own.

So that's what I see a big dick and I go like, you gotta go replace it. If you see a big dick by itself, no, but if you see a big dick in the presence of a vagina or a woman, you are aroused. And it will arouse you more than just a vagina. Wow. How you like that?

And that right there is our episode here. Yeah. It drops the mic. That's yeah that right there is our episode here. Yeah. It drops the mic. That's yeah, that is a mic drop here. But anyway, the book is fascinating because I think learning about human sex. Say it one more time. A billion wicked thoughts.

A billion wicked thoughts. Learning about human sexuality will teach you more about people than almost anything else. Oh, I behavior 100%. 100%. Oh, for sure. By more than anything else.

No, I agree with that. Very interesting stuff. I agree with that very interesting stuff I'm Today's quas being brought to you by Kai Maricopi It's the only coffee that is infused with all natural neutrophics for a cleaner, calmer, and more focused buzz without the crash. Put the chimerilink at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off. It's the motherfucking squad.

The eagle has landed. Que co- What? K-Winner 18. What do you think guys? Trainers says that their waist will be bigger if they don't wear a belt. The waist, oh, if they don't wear a belt.

Oh, okay. Yeah, it was a little bit long. I think so. So it's like a monthly lifting belt. Yeah, and so I read her whole thing. She says that when she gets up to about 180 foot, when she's squatting 185 pounds, she puts a belt on.

So she squats most of the time. Well, that's not bad. Wait for a woman to sit. Absolutely. I think it 185 pounds, she puts a belt on. So she squats most of time they'll not bad wait for a woman to do that. Absolutely. And I think it's completely okay that you throw a belt on to be safe at 185 pounds when you get up there, especially since she made a point to tell us that she's squatting without a belt majority of the time. And then just when she gets up to a weight like that, that her, you know, form could compromise. I think that's a, that's awesome. I think it's ridiculous to think that any of that has anything to do with your waist.

Well, here's the thing. Like if you, so this is part of some of the body building myths that come out that really get on my nerves. And one of them is squatting and deadlifting will give you a bigger waist. That's the root of this. Okay, the root of this myth is that squats and dead lifts and overhead press and all these heavy barbell movements

will make your waist bigger, therefore don't do them because you don't wanna have a bigger waist, you wanna get muscular with the small waist and blah, blah, blah, blah. Here's the deal. The absolute vast majority of the people listening to this podcast right now, I would say 99.99% of you could try to get a bigger waist through more muscle around your waist

and you wouldn't be able to. It could pretty determine already. I mean, genetically, like, if I have the ability to build humongous obliques, you know, awesome. But that's like my thing. You can't say that everybody's gonna do that based off an exercise. No, and in doing heavy squats and deadlifts,

will you build more strength in your core from them? Yes, will your waist get bigger? Here deadlifts, will you build more strength in your core from them? Yes. Will your waist get bigger? Here's the thing. If you get lean, that's like 99% of the size of your waist right there. And you get really lean. And let's say you add one tenth of an inch because now you're a bleak son of abs are

more developed. It's not going to, you're not going to notice it, but what's going to end up happening is your midsection is going to look amazing. Be more defined. And you're going to be, you're going to be more proportioned. It'll be more of an illusion. If you literally actually do grow the waist or core at all, the amount of weight it probably took to grow that from like squatting so heavy and delifting so heavy, you're back in your

legs now are skin spread. Yeah, it'll keep it in proportion, you know, because of how you're doing it. And I also think a lot of this comes from modern bodybuilding because these modern bodybuilders number one can build a shit ton of muscle anyway. Number two, they're on a ridiculous amount of drugs. And then they take drugs like growth hormone that will enlarge the size of their internal organs and their waist. And so you've got these pro bodybuilders walking around and they look like like they're pregnant, even though they're at 2% body fat, and they blame it on having a thicker waist because the muscle or whatever, that's stupid.

That's not all their internal organs have grown. Yeah, so they have to take every single measure necessary to keep their waist from growing, but that's not you or me or anyone else that's listened to this podcast right now. And here's the other thing, this whole, like I don't wanna like train my core, certain weights I don't want it to grow mentality. What it's doing is it's getting people

to have horribly developed core muscles. I can't tell you. I mean, it's so impressive to see someone who's muscular, lean, but has a well-developed core, male or female, especially the obliques, like the obliques get, I don't know why they get such a bad rap. The obliques really make you look strong. When you have nice looking obliques with your man or woman, you just look very fit, you know what I mean? I think CrossFit does a good job of this. I've seen a lot of CrossFit athletes

with amazing looking cores because a lot of them don't wear belts and they squat and deadlift and you see some of that. So personally, I would say, if you're going really heavy, you're, especially if you're a power lifter, you're trained in an event that allows you to wear a belt, go in a wear one. Should you wear a belt, you don't have to, you can get really strong without one.

I use a belt when I squat over 300 pounds or if I deadlift over, I don't know, 450 pounds, I don't know about you guys. That's the same thing. I'm the exact same. As soon as I get to 315, I throw a belt on, whenever I'm squatting, and as soon as I get over about that with deadlifting, maybe a little bit more with deadlifting, I'll throw a belt on.

Just, then you never will use one, right? No, I never use one. I used to a long time ago, and then I just found, like, personally, if I kept training within my ability, and then I would try and press it, and then I just found like personally if I kept training Within my ability and then I would try and press it and then I would try and PR and that's what I was like Oh, maybe I should get a belt and then I've actually tried to wear a belt and it just felt so unnatural and uncomfortable for me Because I haven't been training myself to you to train with one. Yeah, so it's like unnecessary It's like at that point it became a distraction in the left, which then prevented you know my performance a little bit So well, this is actually why I always recommend to someone who hasn't started wearing a belt to never yeah

If you've never started wearing one you're used to train that way because I do remember that transition from me of never wearing a belt To decide and to try it and actually feeling uncomfortable with the belt and then actually liking it. So I went through that phase. So if you've never trained with the belt, I mean, go as far as you can without, because it is. It is something you're just you're never going to be in the real world and be able to strap your belt on, lift something up here. So you're always are going to want to be able to brace your core without an external force to press against. So I'm not competing. You know, like if I was competing and being like super, you know, aggressive and serious about it, I would consider that I would want to start training

with the belt because I know that like I would be placing more load than on my body in a sense than, you know, maybe I'm able to fully support properly and stabilize, versus like the raw strength I could get with the belt feeling more supported. It would just be another one of those things that you would start to kind of like psychologically worry about once you really start ramping the load up. Well, here's the thing with the belt. The belt changes the recruitment pattern of your core.

It's very important to understand that. If I don't wear a belt, the way my core recruitment pattern of your core. It's very important to understand that. If I don't wear a belt, the way my core stabilizes it, it actually braces and draws in. When you wear a real belt, by the way, I'm not talking about the stupid bodybuilder belt, it's all skinny in the front and big in the back. I'm talking about a real powerlifting belt. Your core pushes out against, it braces and pushes out against the belt, and the belt creates more core stability. So if you're going to compete in a vent that allows you to wear a belt, and the belt creates more core stability. So if you're gonna compete in a event

that allows you to wear a belt, it's important to use the belt in training because you have to learn how to use it. You can't just put it on and then boom, I have more stability. You actually have to understand the recruitment pattern to use the belt. And if you always use a belt,

then when it ends up happening, you end up developing a preference for that recruitment pattern. And then when you go without it, you feel unstable. So because they've done studies to show that, like Lane Norton will say, oh no, wearing a belt increases core activation. Therefore, it's good.

And he's not telling the whole story. The whole story is it changes the recruitment pattern. So it really doesn't matter that it's activating the core more or less, is it's changing the pattern. So really it's about what kind of pattern do you want to develop? And if you want to develop? And if you wanna always develop your recruitment pattern

to be that way without a belt, then you shouldn't wear one. Yeah, especially when you're, I think, the main takeaway from it is do not be doing it when you're just walking around the gym or you're doing table supplies or you're doing moves that you want to be. I'll trip you. Yeah. That's where you're gonna, because you know to be. I'll trip you.

Yeah. That's where you're going to hurt. Because you know why? Because if you're walking around the gym and you just to pick up a, you know, a 10 pound dumbbell and bicep curl, you have a belt. Like, that's how you ask for injury when you go out in the real world. Because now your recruitment pattern is like set to be with the belt. Yeah.

And you're yourself doing anything. Oh, transverse play. Paul Ryan, 1987 is asking how to naturally improve health of gut flora. This is a good question for Justin. I love that. We know who picked this question. So did you guess he was talking about how he started adding artificial sweeteners to his coffee and his oatmeal and how he was noticing more information and he thinks it's due to the effects of artificial sweeteners on internal microbiome or your gut flora and eliminating that he thinks made him feel better and he want to know how many more, what other natural things you could do to improve your gut floor.

So here's the thing with gut floor. We know we're learning right now a lot about its impact on the body and the science coming out is above and beyond what I could have ever imagined. Okay. I knew not that long ago that your gut flora impacts things like inflammation, your immune system, whether you get autoimmune issues or not, allergies, those types of things. But now they're linking gut flora to your mood. They're linking it to, they did a test with women and they found that it changed, they had them take a flora supplement or a probiotic

supplement, and then they did an FMIRI machine, which measures brain activity in real time, and they saw that brain activity changed simply from consuming this probiotic. They're finding that now your gut flora is strongly connected to mental disorders, you know, tension deficit disorder, bipolar depression, schizophrenia, it's crazy, it's insane, but if you think about it, it makes perfect sense. If you consider that we have at least as many, if not more bacteria cells in our body,

then we have actual human cells. So in reality, you're walking around and you're less human than you are bacteria. It makes perfect sense that these cells or this bacteria have evolved in a way to influence its host, to behave a certain way or feel a certain way, to improve its own survival. So it makes absolute perfect sense

and it makes sense that if we mess this up that we're gonna have problems long-term health problems like cancers and chronic ailments and even like I said, affecting your mood. Unfortunately, we don't have the science yet that tells us what is the best gut flora fingerprint. Like we know there's certain strains of bacteria, lactobacillus and the bifidob, you know, gut flora fingerprint. Like we know there's certain, there's certain strains of bacteria, lactobacillus and the bifiddo, you know, strains

and there's certain soil, now we're finding soil-based organisms we're finding have benefit and there's certain yeast that have benefit that when you give them to people, they seem to get healthier, you know, have less skin issues, you know, it regulates their gastro, you know,

gastrointestinal area. But we don't know what that, skin issues, you know, it regulates their gastro, you know, gastrointestinal area. But we don't know what that, what that fingerprint looks like, what the perfect fingerprint looks like. And we don't yet understand all these bacteria. They're doing studies now, although they'll take fecal transplants from very healthy people and put them in people

who have chronic illness and then boom, the person's chronic illness goes away. I know it sounds gross. Yeah, me. But here's what we do know. We do know that a diverse flora is good. So you don't want to be stuck with less strains of bacteria. You want to have more.

You want to have a diverse flora. And the way you get that is with a diverse diet. So if your diet is typically keto, ketogenic, it's still a good idea to throw in some starches every once in a while. It's still a good idea to have a day that might be vegan. If you eat lots of red meat, it might be a great idea to have some fish

or some chicken or to have no animal protein. Maybe throw in a day where you have more fruit or more vegetables and more nuts. So as far as like phytonutrients go, like they also have traits that are basically insecticide sort of traits that act as something that that hormesis, that whole concept that you introduce it in, in small amounts, and it also, like, provides a lot of, you know, benefit to that.

So that's, like, you know, you get different palettes of different colors, provide different types of nutrients. Absolutely. And you want to consider, too, that bacteria themselves also check other bacteria growth. So like a really horrible infection that people will get post antibiotic therapies called C-Diff. And this is because when you take antibiotics, it destroys all these bacteria, which we're keeping the overgrowth of other bacteria and check. But now that you've eliminated them, it's open the door and you get these horrible infections and C-Diff is a major killer of the elderly or people who are stuck in nursing homes or in hospitals because of that.

So this diversity is very important in eating a wide variety of foods is very important for this. And, you know, for example, if they take people who eat lots of meat and they examine their gut flora, it will look a certain way versus the vegetarians or vegans. It will look a certain way and you'll find these trends and it's probably better to be able to kind of mix it up a little bit. If you take a probiotic supplement, for example,

you're probably better off taking one brand of probiotic and then aiming for other strains afterwards and mixing it up. For example, I take a probiotic, you know, blend that's got the bifidone, the lactopacillus bacteria in it, and then when I'm done with that, I go with the soil-based ones, and then when I'm done with that,

I look for something else. Fasting, fasting, intermittent fasting and calorie restriction have all been shown in animal studies to improve the microbiome in the animals that seem to be in ways that are beneficial for longevity and for inflammation. So fasting now is being among all the benefits of fasting, because there's lots of them.

They're finding gut health and gut flora diversity and it's good for those things. So incorporating fasting is one of them as well. And then there's like, there's certain starches that you might wanna eat like certain potato starches, I think help feed certain bacteria. But anyway, the whole thing in a nutshell is

eat whole natural foods, eat a variety of them. You might have found the way you like to eat that you feel the best. In other words, you might be vegetarian, you might be lots of meat, you might be paleo, keto, but throwing some variation doesn't have to be super frequently, but every once in a while to encourage some of that diversity. And then eat foods that are fermented that provide you with natural bacteria like kombucha and certain natural, naturally fermented yogurts, sour crowd you know those types of things. Don't you guys find this is one

of the ways too that you keep it interesting for yourself like I find I find like focusing on different ways of eating and manipulating my food is is interesting versus always eating the same way at the same time, the same types of foods. You can see now how, not just the physical stuff that's going on the mental side of that. Right, and also you can see now how the whole body builder eat six meals a day, and it's the exact same food,

six times a day, and the only thing that they've calculated is calories and macros. You can see how that is fostering a very non-diverse flora and setting yourself up for problems. Not only that. Minerals and other micronutrients, they probably didn't even consider. And that's even more obvious than the flora, right?

It's just, you're setting yourself up for failure. There's a million and one different ways to get your macros to macros break down. And then there's great ways to take your macros. And we always, you know, mind pump is always advocated, you know, mixing up your macros here and there and undulating your calories and, you know, having to do with your, your gut floor, that's another benefit to do. And you know, this brings me back to his hashtag Adam EatDugspoot.

Yeah. Beautiful. Yes. Thank you. Jeff Mac is rehabbing from some acute so-as injuries. Nothing cute about it. I'm sorry. I'm sorry.

He's always good for at least one bad joke. Yes, I'm sorry. So, don't chat. Could you add that in there, Doug? Yeah, we'll add that in. So, he owns the RGB bundle. And of course, we always recommend starting with red as the foundational program.

Yeah. However, he's wondering, you know, for increased mobility and rehabbing purposes if he should start with green. Excellent question. Yeah, we put him in the order that they are maps, anabolic maps, performance and the maps aesthetic, otherwise known as red, green and black. We put him in that order that they are maps, anabolic maps, performance, and then maps aesthetic, otherwise known as red, green, and black.

We put them in that order because that's probably the best order for most people. Most people listening, right? That's probably the best order. But you'd think that order for somebody who's in generally good health and doesn't have many limitations and et cetera, et cetera. Well, here's the thing, most people listening

who are working out now, or not, okay, so if you're a beginner, follow Go Red, Green, and Black. If you're following the typical body parts split like most of our listeners, follow Red, Green, and Black. If you're a power lifter, you don't want to start in red. If you're a power lifter, you might be better off starting in green or black because red phase one is going to be more similar to your powerlifting training. If you have imbalances, muscle imbalances

or posture imbalances, or you notice your right to left is off, and, or like this guy's got a cute, so-as injuries or so-as problems. Starting in green is a great, great, great idea. Yeah, it's beautiful. Great idea, because you'll go from green,

and he can even go from green to red to black, and he would be in really, that's probably the best way to do it. That's what I would say. You know, I want to put emphasis to on this because I just, I just ran into somebody who was going through green. He actually got green first. And he was asking me a question about the tempo and coming out.

And I think it was, it was, I can't remember what phase we have, the explosive squats. And he was saying, you know, I, I can go, heavier, I know I can go heavier, but should I go heavier or should I face three go heavier or should I concentrate more on my tempo and the explosiveness? I said, absolutely, the concentrate on the explosiveness and moving the weight better than putting going weight up. It's a different adaptation.

We're trying to get you to focus on. Everyone's got to wrap their brain around that. You don't just go through green and just say, oh, I'm going to follow this different programming. And these guys are just magically going to change my body in a different way. It's like, you need to have the mentality of, it's a different focus for you. You're trying to, you're trying to master the movements. You know, you're not trying to, I don't care if I go up 10, 15, 20 pounds during the whole

program. That's not my, that's not my focus. If I can do a squat with three to six more inches in my range of motion and a deadlift with better form, like that's what I'm trying to win out of this. Like that's what green is really all about that. Yeah, green is like, it's all about moving better. All of them are about skill, but green is very much about skill.

You want to leave green feeling good and proficient at the movements and at the intent and the adaptations of green. Whereas in red, for example, a lot of it, there's definitely skill, but a lot of it is how much more weight you're lifting. The PRs are a very big focus. Right, right, exactly.

So with green, it's about doing those things better. And believe me, your body visibly will change as a result from that. Oh, 100%. You just, you need to have that mentality. And I know and it's hard. It's hard when you, especially when you, if you just did red, you love red,

you love that chasing the PR, everybody gets caught up in that, then they go over to green and they're kind of wanting to, they think just the change of programming, but yet the same mentality of I'm gonna see PRs and be, no, it's different movements, total different adaptation, We're focusing on. So, you want to go into that program with my goal is to be able to move better when I come

out of this program. Yeah. And I would say, again, if you're a powerlifter or a strength athlete and you always train and strength, green may be the place, probably the place to start as well. I don't see how going into red would be a great idea. You want to change it up and go into something like green. I agree. And then maybe go black and then maybe go red and bring it right back to kind of something

similar to what you're maybe used to because you don't want to transition into a program that's similar to what you're currently doing. Now for most of you listening right now, you're following body parts split, body building type training, you're doing multiple exercises per body part, eight to 12 rep range, go straight, go to red, it'll blow your mind. It'll, your strength gains, the muscle gains will blow your mind. But green just, it doesn't get the same admiration or it's not in the spotlight as much, but I can tell you something right now, the value of green, I would weigh heavier than all the programs, the value that most of you guys are gonna get from green, you're gonna learn

a shit ton from green, that's all I can say. It's almost why it's a little bit higher price point, I feel, you know, there's a lot of dense content in there. Well, the most programming one there. Oh, you know, by far, it's the most technical by far, I'd say, in terms of the complexity of the programming. Absolutely. The fever more is asking the key to monster traps.

Oh, that's, I'll skip. Come on, expert. You know what, though, there's some things that, first First of all genetics always play a huge role in this yeah, yeah Most most guys that have the have those huge traps or you know the same guys that you see that have the huge calves like you You kind of have them we don't not to say you can't develop them because you can develop both those But it's one of those muscles that it's a small muscle. It's not responsible for a lot of big movements You know, it's not you either kind of have it or you don't and Honestly, more often than not when it comes to traps, I see more

Deviations and problems and issues that need to be addressed more than developing right and getting bigger I when I see people doing shrugs Here's the mistake that I see because shrugs right we think shrugs is a trap exercise and it is Is it the best trap builder? I would argue no. I would say the high polling movements, dead lifts, farmer walks, you know, where the traps have to, especially those upper traps have to act as a stabilizers.

Yep. You know, I've gotten way more sore. My upper traps have gotten way more hammered from doing a heavy, you know, a farmer walk than ever from any kind of shrugs. I can shrug. Oh, it's my favorite. Yeah, really?

Exercises for traps just was to stabilize. I was like, this goes back to my theory of like playing football and like, I visibly remember my traps being huge. And it's mainly because I was wearing a fucking helmet around all the time and I'm wearing pads and it's just like the frequency of that, like day in and day out practice and practice and practice.

It's like just that added amount of weight kind of like pushing everything down and having, you know, carrying a bunch of heavy stuff all day. Like that's really what did it, you know? Yeah, I wasn't gonna say about the, as far as shrugs is concerned, one of the mistakes I see is poor range of motion. So I see people loading up a shit ton of weight

and then doing like these little jerky. There was a guy that used to work out at the 24 in Morgan Hill. He wore like the chicken wing thing. Yeah, he had a belt that said beast on it. You guys remember this guy? Okay, big fat dude, he wore a belt that said beast on the back. guys remember this guy? Yeah. Okay, big fat dude, he wore a belt that said beast on the back.

So when he would, when he'd come into the gym, I'd get on the intercom, and he would come to Santa Teresa sometimes too. He'd come in and I'd get on the intercom and real quiet. Just loud enough for my salespeople and everybody kind of know that I was talking on the intercom, but not so loud

that the whole gym could hear it. And I'd just real quiet, I'd go beast. Real quiet. Every time he'd walk in, and he would go up to the intercom, but not so loud that the whole gym could hear it. And I just real quiet, I'd go beast, real quiet. Every time he walk in, and he's just arrived. He would go up to the hammer strength, shrug machine. And he would put like six plates on each side. Like you have a shit turn away. And he'd stand up with it. And I swore to God, this is what he would look like. He'd stand up when he'd go. Like it was like a mini seizure. Like me, me, me, I don't know what he,

but he'd do that and he'd drop it and then he'd walk around and like, I'm just a street beastin'. But I see a lot of people do shrugs where they just do this little tiny, tiny movement. There's much more range of motion there. And the other mistake I see is people bring their shoulders. That's Adams goes to dance moves.

Yeah, by the way. The other thing is I think see people rolling their shoulders forward when their shrug. Yeah. Rather than having them come straight up and back a little bit, you should almost aim for the back of your ears when you shrug. You'll feel a much harder squeeze in the upper traps than having the shoulders come forward, which believe it or not actually engages the upper pecs a little bit.

So you also see people with the bar behind them, right? Old school exercise. Old school. That'll do that. That was Lee Haney's favorite. Nice to do that, did you? Uh. That'll do that. That was a Lee Haney's favorite. I used to do that, did you? Yeah, that's one of Lee Haney's favorite exercises. Well, that's great because it pulls your scapula back.

Right. That's what forces you to keep everything back in. That's a great, that's actually a great old one that nobody does. If you're going to, if you are going to barbell shrug like that, like pulling it from behind is probably a great idea. I do. And it's hard. You got to clear your glutes when you do it, and you got to, you know,

your form has to be really good, you got to go real light, but it definitely pulls the shoulder back. Yeah, a lot of clearance there. Yeah, so I'll do those. I like to deadlift a lot. The thing about my traps is what traps I have, I've developed from nothing. I've developed my mid back pretty well,

and I, the mid traps, and I attribute that to heavy deadlifts, 100%. Yeah. Like, you know, pulling off the floor and then having to hold away, we'll definitely do it. But the sores that I ever got in my traps and that's not saying that that's a great indicator of, you know, how effective an exercise is, but I just felt,

I always feel those heavy farmer walks or, if I like, I go to a theme park with my kids and I care some of my, my shoulders. I always my traps get like a frickin' workout just from carrying them on my shoulder. So three, top three movements. For traps? Yep.

Let's see, hang clean. Power cleans, yeah. That for sure it's number one for me. Hang clean. I'd say heavy. I like heavy farmer walks. Heavy farmer walk and then heavy, and then heavy dumbbell shrugs have to be up there.

Yeah, that would be last. Money. Did you ever work your shrug, your traps out, Adam? Oh, yeah. Oh, yeah, for sure. That's why the hanging clean hands down. The best my traps ever looked is when I was, it was incorporating that for sure.

But you have to have good form, though, with your hands in. Yeah. You're not just doing a reverse curl up to your shoulder. I see you guys do that, man. No, no, and you need to be ripping some good weight, you know, for it to really kick up in there for sure. So, no, no, I you need to be ripping someone good way for it to really kick up in there for sure. So no, no, I think that. And then I barbell probably shrugs. I

like, you know, it's, you, I'm making me want to do this is I haven't done the behind your back in a long time. And it's such a great right now. I'm, I'm really focusing on that, that retraction in my scapula right now too. So it'd be a great, it's great. I forced that, you know, I don't go heavier. I don't go heavier than one 35 on the bar. 45 on each side is a heaviest I go on that exercise versus when the bars don't go heavier, I don't go heavier than 135 on the bar. 45 on each side. It's the heaviest I go on that exercise, versus when the bar's in front of me, I've gone up to three, four plates.

So it's very, very different. Yeah. For the skinny fat girls, what's in your refrigerator? Hey girls, Paula. Hey girl, what's in my refrigerator? Let's see, why don't we say what's in each other's refrigerator? We know that. No, you don't know, it's in my refrigerator? Let's see. Why don't we say what's in each other's refrigerator? We know that. No, you don't know.

He's got the mold and spores and bacteria cultures. He's like, no. Let's see if this one interacts with this one. He's in... I envision in cells. I envision... Right, big... You see that?

A big fucking ball of chicken already made. And a big fucking ball of broccoli. And a big fucking ball of fish. That's it. And then olive oil. Yes. it. And then olive oil. Yes. Yes. Yes. And it's hot. Yeah. Yeah. It's all I see. Yeah. And I'm got, let's see, what is Adam having his own fruit? He's just say pizza for me. Yeah. Adam's got tonight. Yeah. Adam's your food. You're right. I think he's all eight at all. Last night, though.

Yeah. Adam, what do you got in your fridge and see Diet Coke? That's like your bike take that's your vice if you're gonna drink something bad. You're right. I have a diet. Yeah Let's see what else you have in there. Penal's Reese's like like the homemade one And you some and probably three or four different kind of like sauces or something you could put on meat or chicken Like a hot sauce. A kind of body builder-esque, you know, pre-made meal. Yeah, I definitely, we have topware in there. I definitely have probably, you know, eight pre-paid pre-made meals already that are in there.

So if you're a guy that eats a lot, it's so. I do, and I keep it stock. I have to have, I learned a long time ago for me that if I don't have some healthy choices ready for me, I'll make bad choices. But if I've got something that just a backup, and I'm always trying to make my food fresh or make good choices while I'm out, but if it's easy for me to make an excuse

to have something else that's not ideal for me if I don't have something ready for me. So for me, it's a must. What do you get in there, Justin just as we know you don't have pizza? No, I don't but hot pockets I'm just kidding. I think the worst thing would be the alcohol. It's in the freezer Yeah, I got that tequila. Yeah, no, I got some crown up there. I got a little bit of a tequila Cuz I like the party It's like these guys on us. That literally like this, center. Hey guys, I like to party. You mean grinder. But yeah. Yeah. So that I've always have like a huge block of cheese.

Yeah. It's like the enormous one, you know, just because I don't want to run out. Do you have the anal beads in there? Cause you like to keep them cool? Um, I'm not into that like you. I do have is my chicken egg, so it's all like fully stocked out of it all, finally producing, except two of them are starting to brood, so that means that they're not producing. So, I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that.

I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that. is my chicken egg, so it's like fully stocked out at all, finally producing, except two of them are starting to brood, so that means that they're not producing. They basically, they just stop making eggs. They think that they really need to make a baby.

And so they will stay in there and they won't eat and all that and they'll just sit and squat on the egg and they won't let you take it because they get in this weird crazy mode. all that and they'll just like sit and squat on the egg and they won't let you take it because, you know, they get in this weird, crazy mode. Well, there's a lot of ways to eat this one. Yeah. Hold on a second.

That's pretty deep. I was gonna say, is that mean, is it the time to eat them? Yeah, we can't, like, they're not made for you. Yeah, they're not made for you. Like, they're past it, they're past their prime anyway. Of course you can't. Oh, yeah, there's chickens that are bread for young ones. Yeah.

Yeah. So what do you do for them? What do you do with them then? So what can you make? Of course you can't. Oh, it tastes gross. Yeah, there's chickens that are bread for young ones. Eating and there's chickens that are bread for eggs. So what do you do for them? What do you do with them then? They talk about making you egg chicken. We're trying to phase them out, you know, eventually. So, what's that's a nice way of saying killing them? Yeah, what we're saying is we're gonna let them develop these little ones into chicks. So we're actually gonna let them be mothers.

They don't know that they're gonna replace themselves? No. Right? Right? This is pretty fucked up. Yeah. So, you get a grind them up. You went to a feed them to the chicks.

Oh, bro. So we're gonna get, we're gonna get Pita after us now. Where'd he go? Pita. I didn't say any of this. You guys are just getting a different agent. Yeah. Good thing we just had our talk with our lawyers right now.

I'm a bit shy. Any of these spouses were protected now. So what do you do then? So then, so yeah, thanks for coming back. I went to this farm and we bought these eggs that had been fertilized. So now we take them back and let them actually try and hatch. So let them, we kind of replaced their eggs

with those eggs. A little swaparoo. A little swaparoo and hadn't worked. And now like two of them, actually, you can look at them with a light. And you can see whether there's an embryo in there or not. And there are two of them having embryo. So, you know, we'll see.

But what do you do with the old chicken? That's my question. What do you mean? You just kill them? No, they'll be part of the pack. They're just chilling there. Yeah, they'll be there. And then, and then, and then,

Speed the mother's. Mother heads. Yeah, man. And, you know, and so we gotta set the rules. So we gotta set the rules to the old and, you you know, they start to you know, crazy and then snap. Whoa. Adam, have you tried it? Have you tried any of Justin's eggs? I haven't. Have you dug? I should take you guys pretty fuck. I think I think our first day of work. You must ramble us some eggs. Yeah. I want to have some eggs. They brought hard hard boil on the spring of it. Do you feed your chickens anything anabolic to make your eggs more awesome? Well, of course,

you know, tremble on what if we took some of you, what if we took the like when you're old chickens give them some of Adam's growth hormone. I like this idea. Yeah, I want to get a big line pump. I want to make all the chickens. I want to make it expensive. You're going to waste it on some fucking chickens. I want to make a roided out. Mine pump chicken. Yeah, you know, I mean, yeah, then we could take them to Mexico and then I'm fight. Yeah, no, that's a bad.

That's a bad. Just give steroids. What about the juice? That's for me, you can intimidate everybody. Well, if you're still listening and you're not pissed off by us, we're not really gonna do these things. No, we're not. Please leave us a five-star rating review on iTunes.

If we like your review and if it wins, if it's one of the best ones we get that week, you will get a free Mind Pump t-shirt. Also go to MindPumpMedia.com. That's where you can check out all our programs, like the Red Green Black Super Bundle. That's nine months of exercise programming. It's available MindPumpMedia.com. And you can find us on Instagram, MindPump of exercise programming. It's available at MindPumpMedia.com. And you can find us on Instagram at MindPumpRadio. You can find me at MindPumpSale, Adam at MindPumpAtom, and Justin at MindPumpJustin or at

ChickenLeaver.com. You son of a bitch. Thank you for listening to MindPump. 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 MindPumpMedia.com. The RGB Superbundle includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically

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