Mind Pump: Raw Fitness Truth - 350: Exercise Lockout, Band Distractions for Mobility, Post Workout Ice Baths & MORE

Episode Date: August 19, 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 using band distractions for mobility, losing friends because you have prioritized health and fitness and how to find balance, is it bad to lockout on each exercise or is that myth, post workout ice baths and massage and which coffee is better, Caveman or Kimera. ANNOUNCEMENT!: We have just "launched" our YouTube channel, Mind Pump TV. Search "Mind Pump TV" on YouTube & Subscribe. Sal, Adam, Justin & Doug will be posting valuable content there regularly. 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 reviewers 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)

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who don't have access to a gym. But in reality, most of I think almost everybody I think who's purchased it actually owns one of the other mass programs, they use it together. They do it on the road, too. Yeah. Yeah. Or like, I mean, I just the other literally two days ago, spend time away from the weights two days ago. I did not, Katrina and I were both like, that's was five o'clock. We had a long day already and we were going to go to the gym and like, you know what? Let's just, let's just do one of our maps anywhere program. We've got in the garage. We have the bands out and we're just gonna go to the gym. Like, you know what, let's just do one of our maps anywhere, we've got in the garage, we're gonna have the bands out,

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there's only one place to go. Mind, up, mind, up with your mind. There's only one place to go. Might, up, might, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. I feel like my sound knowledge has increased from hanging out with Doug, because I would have never even thought there was anything wrong with that, but because... You pick up on all these little, like, nuance, little... Yeah, because he's so anal about stuff when he's like, no, no, it's not right.

I'm like, what are you just talking about? There's a helicopter in the background. I'm like, what do you think there is? Hashtag Doug anal. Yeah, but now that he is, it's got me trying to pick up. That's gonna send you down a weird hole. Oh, that's all I can say. No pun intended.

Oh, God. Beanbong, oh, God. Did you guys see the shit that's going around right now with that L&D generous? I know you guys are all huge Ellen DeGeneres fans. Yeah, let me, Ellen. I totally up on the, on the, on the, up on everything she says. She's my lady. You know what?

She's, she's actually second. This is why because I watch the view so much that I miss a lot of what, Ellen, no, fuck I saw her in Finding Dora. That was great. Yeah. So last time I thought about her. Is it Finding Dora? If finding Dora is a Dora? Is it a Dora? No, no, no. Dora is the Dora. There's Dora.

No, a Dora. Dora. Not Dora. He was right. Was he right? Yeah, you're thinking Dora. You're thinking of Dora's movies. Dora the Explorer. It's a little the little The little Hispanic girl back pack pack packing and in a one fucking kill you yeah Really really odd shaped head To kill you just stop there is you know you know my pain you know a lot of it over there I don't we have kids bro shit man you just fucking wait or maybe not No wait, don't the little annoying like Stop it dude seriously. I want to punch all your parents out there. Yeah, you can thank me. So she posted a meme. So you know the picture of Usain Bolt that's going around right now with him. You know, he's like a fucking looks like he's five feet

in front of everybody and he's looking at the camera as he's running as he's winning. Yeah. He's so fast. Hey! He's so fast. So everybody is... As we'll put a thumbs up, you know. Everybody's making a meme of that right now. And so Ellen did. So Ellen does a meme on there and she puts...

She photoshopped herself, riding on his back. And it's perfect because his arm's back like this, but it looks like he's kind of holding her. And she says, you know, I found a way... It's something like I found a way to do my, get my errands done faster or something like that. You know, obviously referring to, he's the fastest man in the fucking world, right?

Just funny. Wait a minute, funny idea. Don't tell me. You know, the people get make up social justice warriors getting out of wood works. Did they find some reason to have a problem with that? Oh, yes, bro. You're kidding me.

Oh, yeah. You know, and of all people to come after. I mean, this this woman's dealt with that her entire life, do with bullshit with with right coming out of the closet and she liked that. Like, so if anybody is like, so what understands what it's like to be a minority and she liked that, like, so to think that she has some racist intentions.

Is that what they said? Yes. Wait, what was the what was racist about that? The fact that a black man is carrying a white woman around Is that what they said? Yes, wait, what was the, what was racist about that? The fact that a black man is carrying a white woman around and they were like it was referencing slavery. Wow, that's a jump. You have to go real, that's a deep stretch. Really?

Oh yeah, it's all over. I'm just gonna say this right here and now. She had to come out and say a statement right now. I'm gonna say this right here and now. Black, white, purple, I don't care. If you're gonna pick someone to ride on to get your shit done, you're gonna pick the fastest motherfucker in the world.

So it just makes sense. You know what I'm saying? Well, exactly, that's what I mean. Because if I was like, I didn't know where you're going. But that's what I was like. You guys were worried. I was like on my chair.

Yeah, you're like, oh, here you go. You're gonna, you're gonna, I'm gonna, I'm gonna, I'm gonna pick. Look, if I'm in, Yeah. You're gonna see. You're gonna see. I look, look, look, look. If I'm in like, I don't even see. Who's, who, who's gonna piss off? He's like, duh, I would totally pick a black guy to ride a bike.

No, no, no, no, no. I'm gonna pick the fastest guy. Fuck yeah. Where are we going with this? No, no, no, no, no, no. Let me take a look. If I had to get across like the ocean, come on, pick it, ask him.

I would surf, frickin' Michael Phelps, you know what I'm saying? Yeah. It's just, he's just a good, I mean, a good swimmer. You wanna surf in the fastest man in the world. So you're saying that you wouldn't ride on the last ball. You're saying bolts back if you were swimming

across Alcatraz or something. Well no, he's a sprinter. Did you guys know that this is a fact, by the way, the worst all-around athletes, like they're really super good at their one sport, but they're shit at all other sports. Swimmers, did you guys know this? Yeah, well they're just,

I mean, they're set up for one thing. What I mean by that is, yeah, at the elite level, when you get to elite level sports, I know I just offended every swimmer listening. Swimming's great workout, great exercise. If you could swim well, you got great fitness, but here's a deal. When you get to the elite level, athletes,

they look, their bodies are shaped in a way that gives them advantages to their sport. And a swimmer, a really good swimmer has a long torso, long-ass monkey arms, like Michael Phelps arms are ridiculous. Narrow hips, skinny legs. And really short legs. Maybe good at grappling now.

Which, I don't know, I mean, maybe not good with his legs, right? You can't use the guard guard. Oh, right, right, right. So it would make him really bad on the ground, but in the water, he's like a canoe. Yeah, I'm saying he could just swim as butter. So water, he's like a canoe, you know what I'm saying? He could just swim, swim as butter. So I would assume that what makes you a fast sprinter

and a fast long distance runner will probably make you a bad swimmer at the same time. I don't know, that's a, well, long distance runner. I don't know if bad would be the right word, but I mean, you wouldn't have the body type too. Maybe at a disadvantage. Yeah, you know what I'm saying? Well, I think at the elite level, like you're saying,

that's what I'm saying. We're, we were over this long time ago with that whole talk about, you know, I'm saying, well, I think at the elite level, like you're saying, that's what I'm saying, we're we're we're doing over this long time ago with that whole talk about, you know, how people are sort of like, not being farmed, but like you could kind of figure out like based on, you know, how you're set up. Yeah, they called it best that. They called the democratization of sports. Well, and then you have people like me who are terrible at all of them. Exactly. It would be interesting to see if you put you saying bolt in a pool with Michael Phelps, how bad he would beat him. My Michael Phelps would be you saying bolt in the pool and then the other way around, Michael

Phelps would have the sprint and race. Who would whip who worse? I'll tell you what, not knowing both of them and not knowing what their skill is and you know, I don't know how well or how much Michael Phelps runs or how much Usain Bolt swims. If with not knowing any of that stuff, my prediction would be that Phelps would dominate Usain Bolt more in the water than Usain Bolt will dominate Phelps on ground. Only because there's so much more skill and technique

involved with swimming. I agree. You know what I'm saying? Yeah, every time you guys have thought you were using all the runners now. I just, I can't help but have that song by Cypress Hill in my head. Like you saying in the membrane. I don't know why.

I think he says insane. Yeah, I know that. I think so. You fucking guy. Hey, by the way, your influence, Justin, I'm gonna give you most of the credit. Some of the credit goes to Adam. Okay. But most of the credit, most of the credit goes to Adam. Okay. But most of the credit, most of the credit goes to Justin.

I've eliminated Squat Shues belt. Don't work out with the belt anymore. Don't lift with Squat Shues anymore. I've changed my stances now to work outside my comfort zone. I'll give that credit to Adam. And I'm, man, I feel great. I'm doing intervals, more intervals, different types of training and stuff.

And here's the thing I've noticed. Definitely a more better performance all around. Definitely more endurance, more stamina, all that kind of stuff, blah, blah, blah. But here's the other thing that I knew would happen, but it's always shocking to do it yourself. My body looks better. I'm looking more aesthetic

and I'm actually building more muscle. I'm just saying. You know what I'm saying? Like today I did squats with the wide stance, which is hard for me because I always do things narrow and my hips are real tight, but at wide stance in my chucks, yes I did by chucks by the way. Yeah. Yep. Also credit to Adam. This the chucks. Well just working on your style in general. I see.

He has been influential. The picture that you posted the other day. Do I look better now? Dude, that was the most handsome picture you've ever purchased. Yeah, 100%. Yeah. Read the comments. Did he give you the stiff nipples? No, it didn't give me that,

but I looked at you. Well, fuck. I was like, and you're an attractive man. I'm looking forward to you. You're already an attractive man. We're all molding into the same guy, right? But we're right. We are, right?

That's what's happening. We're all taking each other's best qualities. Yeah. Or worst. My vocabulary's going through the're all taking each other's best qualities. Yeah, or worst. My vocabulary's going through the roof, because of Sal. Man, I'm glad that. Whoa, excuse me, stop talking so much, Justin. Someone commented under my picture.

I don't know if you prompted them at them, or if they just had it themselves. I liked to prod, but they said, they're something like, wow, you look really good. Not quite as handsome as Adam, but you're still pretty good. Oh, no, I didn't see that. I'm like, I would have totally fucking fed it. Oh my gosh.

I didn't even see that. Wow, I like that backhanded compliment. Thank you. And then I said something like, well, I don't want to get that handsome because you cross over to ugly. Once you go to handsome, I'm like, how funny is it?

You get shit, so I get on my page. So heaven forbid, I write a post that's longer than two paragraphs. If I write a post that's longer than two paragraphs, and I don a post that's longer than two paragraphs and I don't misspell at least fucking ten things and then someone's just like, did you sell right this for you? Listen you fuck face. More than just a body. Oh man.

What are we gonna do? Hey I saw this thing this morning on today's show and it was kind of of neat to say that it's obviously was a huge fucking promotion for Walmart. The sky's lost over 200 pounds. And his all he did was well, all he did at the beginning, he's now lifting weights and he looks great. But all this guy did was he walked to Walmart to get it. This is why it's a promo for Walmart to get his food. This sounds like Jerry. Yeah, he's not in good. Oh my God. Watch your children.

Watch out. So that's so bad. Right on all starts. He walked to Walmart. And I can't remember the amount of miles. I think it was a few miles. It wasn't a lot, but it was a good amount of distance. And he did that three times to get the food for the meal that he

was going to make. Oh, so before breakfast, walk, get my breakfast, walk, get my lunch, walk, get my dinner. Yes, that's actually a brilliant strategy. I thought that's why I wanted to share because we just recently, I just recently did a periscope talking about meat, hit cardio, all these different things. And, you know, people are like, I don't understand why you, you don't do cardio, you know, explain the science behind why you don't, like it's not like there's, there's science behind not doing cardio, it's better to do it cardio.

It's like, focusing more on your neat is a much better way to do something consistently. Because doing an hour of intense cardio, sure, maybe you love doing that, but it's still not a realistic thing to be able to do. I also feel like when people do cardio, it's like the scheduled block of time that they have to do, which seems so much more daunting than just saying, I got 10 minutes, I'm going to go for a walk, right? I got, oh, now I have another 15.

If you think of all the little tiny breaks that you have throughout the day, then it makes more sense that it can become more consistent. Or just making like a decision like that, like he could totally have gotten his car and drove there, but hey, it's like, it's not that crazy far, a couple miles and why not get my steps up the same time and walk. I mean, I think that's, and we talk about, you know, we talk about the, you know, meditative purposes too, to a nice walk that there's so many benefits to doing that.

And it's not like a stressor on the body like cardio is because cardio is a stressor. I mean, you are pushing the body. And in my experience, total anecdotal here of the thousands of people I've trained, the people that tend to fucking love to push hard on cardio are probably the people that shouldn't be doing it as much. Yeah, the intensity freaks.

It's the type A personalities that are fucking grinders already, super high stress levels. Dude, I saw that this morning. This morning, you know, I go to the gym, 7am, I'm working out, and there was a group of, there was like three women and one man, and they were taking some kind of a class by a trainer, which by the way, I'm just going to say this right now, the gym we go to, the trainers are of a higher caliber than most gyms I've been to. Very, very good. However, I do see a lot of still the yelling at the clients, and I don't blame the trainers.

I think people want that. They like people to kind of like, yeah, go to more, you know, to really push them. But anyway, I'm looking at these people and they're training at extremely high intensity. It's lots of cardio, lots of cardio-based stuff. And a lot of them don't look like they work out that way. And I think what's probably happened is that their body, because when it's up happening, when you just focus on intense cardio all the time,

your body becomes very, very, very efficient at, you know, storing calories and at maintaining it with, you know, with a high calorie burn. And so that's why you see, I think a lot of times long distance runners and people who do lots of cardio who still have the belly, who still have, you know, body fat and even clients, I've encountered to come to me with good diets, who do that, who still have body fat,

you know, storage issues. And I think it's just, you're just, you're just making your body adapt so that it becomes more super efficient with its calories, AKA slower metabolism. Well, it also, it's something that you, when you push like that, at least once again, this is going back to my experience with all my clients, right? When you push really hard like that,

doing cardio for a half hour, hour at a time, something happens mentally that tell people they did this hardcore workout, and so they think that they can get away with different food choices now, where if you didn't do any cardio all day long and all you did was just a normal walking day, I feel like those people are a little more cautious

about these, because they feel like, oh, they don't push. I guess what I'm trying to say is people's perception of that hour work they do in the gym is much greater than what it really is doing. They definitely have a misconception as far as how many calories that actually equates to not necessarily the amount of the calories, but the overall movement for the entire day. They're trying to condense it into this period, this one little window of an hour,

whereas the entire rest of the day, maybe they're working a job or they're just sitting down all day long. And then they think that, so if your average person asks this person, maybe it's their friend or family member is like, do you work out? Yeah, work out. You know, I work out like five times a week, but that's like five hours a week, right?

Where's the rest of the activity coming from? That's a tough thing to swallow. That's a perfect example of comparing the guy who we're talking about right now who went to Walmart three times a day. The guy who went to Walmart three times a day had to walk several miles back and forth and just walking that's it. That one day he did that, it would probably equate to as much calorie and fat burning as the person who did five hours of cardio spread out over the week because that's the only time they get in there and they move.

Right, right. It's comparable, but I think you touched on something very important is the psychological component. And we need to something very important is the psychological component and we need to Nobody talks about the psychological component everybody talks about this way is more effective versus that way and they throw away the psychological component But what you said was was brilliant and it's a fact look I know for myself when I work out really really really really hard I am far more likely to eat something that I probably shouldn't. It's just the way it works. And most people are this way. And if we need to make sure that we take that into consideration

because it's that psychological component that screws us up. Sure, the hard workout burns more calories within that same period of time as a lighter workout. But we're not taking any account of the fact that it makes you, perhaps, makes you more likely to eat a high calorie bad meal afterwards. Oh, of course.

100%. Is oh my God. I think it's too much of a scale. We call it a planet. We call it a planet. We call it a planet. Today's quads being brought to you by Kai Maricopi. It's the only coffee that is infused with all natural neutropics for a cleaner,

calmer, and more focused buzz without the crash. Put the Kine-Marie link at MindPumpNedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking quag- An English Landage! Qui-quag- The first question is from Jay Swalry. Can you talk about band distractions

for increasing mobility? Well, that's funny. Band distractions. So just shot a video and I'll regard it. I was like, well, it's like, is this, you're doing a stretch and someone just whips a band at your face? Distract a shitting.

We actually, hold on a second. So band distractions, that's the terminology used by. Kelly Stark. Is that who he is that? I know he definitely uses, I don't know if anybody else does. I know he's probably been one of the, he's sort of, yeah, the coin.

The coin. The mobility wand, all these kinds of, yeah. This is a valid. I love this shit though for sure. Yeah, so band distraction, what you're doing with a band or actually what you can do with any kind of resistance is activate the opposing muscle from a muscle that you're trying to increase range of motion.

And it uses a process called reciprocal inhibition. So to give you an example, if I want my tricep to relax, all I gotta do is activate my bicep. And reciprocal inhibition says that the muscle that is being activated will cause the opposing muscle, the opposite muscle, the one that does the opposite movement to relax. We actually shot a video of a hip mobility movement that Adam was showing us. And it should be posted on our YouTube channel when this episode airs, mind pump TV on YouTube.

And he demonstrated a movement for the hip in which he was using the band to activate the glutes so that he can increase range of motion and the hip flexor, which then helps him with hip mobility. So that's really, I guess, in a nutshell what it's really all about. Is this how Supple Leopard talks about it? There's, so that's for sure the main one. But when you talk about the hips and the shoulders too, something that's really calm, and so let's use like the shoulder because Justin did, and I don't know if we shot this yet or not, I think we should because this is a great move that Justin showed.

He showed a way that he does works on his internal and external rotation with the band distraction, similar to what I do with a kettlebell and a band distraction. So when the humorous sits up into the scapula, a lot of times what happens is it gets all the muscles around are so tight and it limits the range of motion. And so by creating the distraction, we just kind of separate the humorous out out away from the scapula a little bit and then we start to try and create a better track for it.

Exactly, you're creating a better track and now it's a little more, it's we're trying to mobilize that and a lot of it is of course a neurological disconnect that's those surrounding muscles or not. So this is why I see it as sort of training wheels. I don't really see it as like an overall corrective approach that's gonna be long-term as opposed to something

that you're gonna have to intrinsically produce from within as far as tension is concerned. That's a great perspective. It's actually a great point because the way Adam, I mean, the way Justin just explained it, makes perfect sense because I could see how you increase mobility with band distraction, but then if you don't move beyond that, you rely on that band distraction to have that mobility.

It's a way that you can feel how it's supposed to interact and how you're supposed to be able to manipulate and move at the joint. However, you want to train neurologically how to produce that same movement and how to increase range of motion through that tensile support. And when you say that, you meet it more intrinsically.

You meet like isometric, like an isometric. Isometric or even like a dynamic tension. So you are creating that same response you would get in an isometric position, but now you're still having slight movement and articulation there. Well, an example of this years ago, I had a lady that I was training and she had really, really bad shoulder impingement.

It was almost frozen shoulders, pretty bad, pretty limited range of motion. So she could not lift her arm up above maybe eye level. Like she couldn't get it straight up above her head. So that was her range of motion and it was painful. So what I did was as I held the top of her hand, so I'd have her sit on a bench and I grabbed her hand right where she was the limit of her range of motion.

Then I told her to pull down with her arm, like she was doing a pull down, except not actually pull my arm down. Just create that tension while pulling down I was able to bring that arm back into that range of motion. So what I was doing is I was like what the band Distraction is I was having her oppose that while I was putting an arm or range of motion and part of that was a Showing her you do have that range of motion. You just can't move yourself there because you're moving wrong. B, get a feeling for how that works, and then C, it allowed me to progress out of there.

So then what I did is I had her push, or excuse me, pull with less and less and less intensity. Eventually, I get her in position, let go of my hand, have her hold it, and then continue that I say something. I just keep thinking about what you said I'm gonna have her push and I'm like I'm such a third grader. You know what though? I I'm have been enjoying it because I feel like his he's been all over the place lately Last episode That's normally me who fucking just I just listen. I don't know. That's a Freudian slip or I'm gonna have her push I caught what oh yeah, I had her pull with her puss. I caught the one

which I just listened yesterday, right? Sometimes I actually don't even listen to her shit, right? So I was listening because the I think I said digestible and I see and you both fucking bust me out. Oh yeah. And when you listen to it, when I said it, I said, when I say it, you know, what I'm those words. Yeah, when I'm talking really fast, I don't really notice because my in my brain, like I said it, when I say it, you know, what I'm those words. Yeah, when I'm talking really fast, I don't really notice, because in my brain, like I hear it, you know, I'm saying, yeah, but it doesn't, until I go back and listen to it again, I go like, oh my God, I'm so glad you guys called it out,

because you don't know what the fuck I said, unless you call it out. You know, this, you know, talking about reciprocal inhibition is, you know, this is definitely advanced. To simplify it, I kind of explain this to people and where I find it's really beneficial is, like the hip flexors, you guys are gonna see a video. So those who are listening right now,

I believe Doug will have the video up the same day, right? Doug, is that correct? That's correct. Okay, so this will be up. So if you're listening to this, you can go straight over to our our YouTube channel at mine pump TV And you can actually watch what we're talking about right now Why I like it in something like like this?

So I don't use band distractions for everything. There's certain things that I really like the hip flexor was one of the ones I really like because The idea that flexing the antagonist or the opposing muscle which in this case would be the glutes firing right? So you're really having to fire the glutes in order to relax the hip flexor. I find it really beneficial with muscles that are really overactive. Yeah. Well, if flexors are pain,

they're just the pain in the ass. It's like very difficult. It is. It's one of the most overactive muscles on everybody, right? It's just super common because we're constantly, I mean, we're all, right now, we're all in a flexed position right now, right? So it's, they're constantly being contracted.

And so when something is so overactive, yeah, we know we need to stretch it, right? But sometimes it's hard because it is so overactive. So doing something like that really, really helps release it and do it where other, like Justin was saying, like, you know, I'm always trying to do it myself, you know, I want to intrinsically do it myself if I can. That was one of the moves that I felt like,

whoa, that made a big difference. And it was also very eye opening for me on how overactive that muscle is and why it was so challenging for me to do it. So like Justin says, you know, that's to me, it's a regression to learning how to mobilize an area like that. Like it's a great tool, like that, that's how I, it's a regression to learning how to mobilize an area like that. It's a great tool, that's how I look at it.

It's a way that if you are, if you have a super overactive, maybe it's a more of a corrective approach to start with the band, and then work your way into feeling, your way into that position, then from then on out. I also noticed when you do stuff with the band distractions, I can really point out what side is really dominant compared to the other side. Like you get on it like, by because you're flexing the glute,

I can see which one I really have to engage to get that hip flexor to relax and let me go in the stretch. And then the other one that it's a little more natural to kind of go on. And so now you can repeat the process and fire that glute in the same way and all that. So you just have to be able to train yourself to do that. And it's very eye opening to what side

is got more of the problems. Plus. Yes. Sorry. Ecto Josh, he's asking about prioritizing health and fitness and losing friends and how to balance the two. Oh, okay, this was a little bit longer post. I remember. Yeah, if it's affected, you know, relationships we had with people.

So, I want to address the extreme and then address the normal. The extreme is there are people who become so fanatical with health and fitness that it does rule everything that they do to the point where every you know bite in their mouth They're talking about it, right? It's counted. Oh my god. That was just 32 grams of carbs I just consumed I'm gonna have to go do 15 burpees Yeah, and they're they're workouts Way this out. Yeah, their life revolves around their workouts there It's all consuming and I don't care what it is, it can be anything.

Anything you do at that level where it just consumes you will have a negative impact on relationships with friends, family, your kids, your job, even yourself, even relationship with yourself. So that being said, if you're healthy, normal, person, you exercise like you're supposed to, you eat right to nourish your body. Can that still impact relationships? Yeah, of course, it challenges sometimes,

especially if you change, right? Especially if you start out unhealthy and you hang out with people who you guys had those things in common, then you go and become healthy. It can make it very difficult sometimes. And I think the people that have the biggest challenge with that are the ones that connected with you on those unhealthy habits before. That's what you guys

had in common. You know, I'm saying like me and my friend, our favorite thing to do is go eat burgers and go drinking on the weekends. And that's kind of how we connect. That's really all we really have in common. Well, yeah, if I stop doing those things and I haven't put my health as a priority, it's gonna affect that relationship. So those are the two things that I can see. Well, have you experienced this yourself? Has this ever been something that you've had to deal with personally?

Obviously, I know with y'all your experience, you've definitely had clients and people and you've advised as you could tell by your advice, but have you experienced this personally or has everybody kind of known who Sal is? You know, the thing is, I've been doing this for so long that I think people, like a lot of the friendships I've made have been during this period of time, so people kind of know what to expect at me. So has it affected, I mean, maybe it's affected in the sense that I don't, you know, there's certain people I don't hang out with because of it.

But otherwise, I've been doing it for so long it's tough to say, like, my family knows. Like, I go eat dinner at my mom's house or whatever. Right, because all the days and all those things can be a big issue, I know, like with family and everything. Like people get like, why aren't you eating this and, you know, come on, have this, yeah, they get offended. And you're just like, come on.

People leave me alone about that kind of stuff. But I will say this, on week, excuse me, on holidays, you know, I do indulge a little bit. I do enjoy, at that point, the food is less about nourishing my body and more about nourishing relationships and, you know and enjoying the holiday. And there's certain foods that people only make on Christmas or only make on Thanksgiving.

I think there's a way to be concerned about your health and there's a way to include fitness and you know, wanna improve on yourself and your performance and what you're doing in the gym and all that without being fucking annoying. There is a way to do it. And really it's in your delivery and it's in the way that you, I mean, you don't have to be neurotic about all these details.

Dude, you got to learn to bite your lip, man. Well, how hard it is. Well, I'll tell you, this is something that I've dealt with and dealt with quite a bit personally. And I think that's because I've been in and out and I've been both extremes even in the last 15 years. So I've been the guy who completely just fucked off his health and said, I'm going to chase money for a while and, you know, and no one's, I'm not ever talking about health and fitness. And then I've been the guy who's, I'm going to compete and carry around fucking Tupperware with me everywhere I go.

So I've been on both, both ends and it was definitely something that I had to adjust. It took some self-awareness. Justin Topps, the touches is touching on a good point as far as... Justin Touch is a good point. Thank you, Justin, especially when it's erect. He is, he's right though. There is there is a way to do it to where you don't have to be so annoying about it, but then there's also something to be said about the people that are giving you a hard time about that. So I've I've lost some friends during this

time. I've gained some friends during this time and then I've had to call some shit out with some of my good friends. In fact, I just recently, literally two days ago, kind of laid into two of my best friends that a childhood best friend's in mind would go all the way back to elementary school and they really don't list.

I mean, they're one of their wives listens to the show religiously and they've got friends and people that are big fans and stuff, but my two childhood best friends, and we go all the way back to elementary, we don't, they don't even listen to the show. They're not even big fans of mind-pump. There's sick of listening to you probably.

Well probably, you're probably, you're right actually. And that's, you know, talk about having some self-awareness. I am the friend who talks the most out of the three of us. And, but they were actually, you know, I was sharing some of the things that I was doing. And, you know, they've been giving me a lot of jabs, like, you know, teasing and making fun. So a lot of the stuff, a lot of the successes that mine pump has had over the last year,

I see you just really stop sharing. And, you know, I was fucking annoyed the last week. I've had a lot of stuff on my plate. And, you know, I expect my best friends to be supportive about the things that I'm doing. You know, I like to think that I've weeded out a lot of the people that are not supportive, right? And even them. And I just called it right out.

I said, hey, man, I just, and the way I delivered it is exactly that. I said, hey, and they trust me. They responded right away because they don't want to be known as friends like that. We go back a long time. And I said, you know, the last, I just want you guys to know that the last couple of times that I've mentioned anything to do with mind, pomp, or health, and fitness, you've teased me or you've given me a hard time about. And you know, I don't appreciate it.

And it makes me feel like either one, there's animosity or jealousy coming from you. And I don't feel like I rub it or throw it in your face at all, but I feel like you guys kind of attacked me and they both backpedaled right away. And man, I'm fucking so sorry. Feel that way this and that. And I said, well, you know, go go back. Probably weren't even aware that it was affecting you like that. Right. So, you know, so there's that's one way, right? That if you're if it's people that really care about you and they they're making you feel a certain way for you making a decision like making a healthier choice for your life, then express

that, then say something to them. And if they're really good friends, I feel like they'll acknowledge that and they'll probably change as far as the attitude that they have towards you. Or they'll be more aware of it the next time that you bring your top aware or you make a comment about health and fitness, not to be the negative Nancy about it. And then you have other people that are just fucking assholes and they're going to, you know, continue to give you shit and they're going to be negative about it. And quite frankly, those people probably don't belong in your life. Dude, isn't it so much better to be straightforward?

Like, fuck it. I learned that like in the first time, I mean, I've been through a lot of relationships and all this and then like, my wife and I specifically made this sort of agreement, you know, and it's just like, if something's bothering you, we fucking talk about it right away. You know, I just call it out. Like, I'm like, I don't like that.

I don't like how you said that. And that is the, and you know what, that is a great takeaway from this is learning to be candid early on before you allow it to fester and come out emotionally. You handle it directly when you see it and you feel it. Totally. And the way you deliver it is calm, is not emotional, is very direct and very candid.

But you know, also understand that that person might respond to what you're saying with their ego. They might respond with being hurt and how dare let them have the response. But what you're saying is very true, like be upfront, honest about it. And you know what you might actually and also be open to listening to a little criticism because I will say this. Well, that goes back to what Justin was saying. Yeah, because I've seen, I know people like this in fitness and just look, we're fitness guys, okay?

Let me change the context so that, you guys can kind of, you know, get what I'm saying. You guys ever have that friend that all of a sudden becomes born again, Christian, or all of a sudden discover some new religion, and they won't shut the fuck up about it. Okay, that is, I think how some people feel about their friends when all of a sudden they get into fitness or whatever. And it's like, okay, we get that you're

working out, we get that you didn't write, but can you not like tell me every five seconds about how bad my diet is? Can you stop sending me articles on why I need to stop? Calm down. Yeah, like, you know, because here's what's going to happen. You'll push people away and you won't convert them to, you know, maybe leading a better, you know, because here's what's gonna happen. You'll push people away and you won't convert them to, you know, maybe leading a better, you know, a healthier lifestyle, because I'll tell you what, I have to, I bite my lip all the time. I'll be around people all the time,

and I'll see what they're eating or some of the things that they're doing. And my nature is to want to comment or say something, not because I think I'm better, but it is, you know, my expertise is in- Well, it's your passion and you're educated. And I love it. And you want to share.

So the best way to influence them is to just make your decisions and let them watch and see what you do. Completely. And 100%. So that was leading to me to where what happened to me when I had fallen on a shape, I started to get back in shape for probably a solid eight months to a year when I was going for my transformation. So when I was going from fat to fit and I was carrying my food around and, you know,

I don't want any alcohol. I'm good or I'll pass on the cake. And I mean, boy, I took it all. I mean, everybody razzled me and given me shit all the time. And you know, what I did was I didn't allow. And a lot of this was family, right? Family and friends. These are close people to me.

And at that time, they don't see the vision. They don't know what, what I'm doing. They don't know the goals behind everything. And that's okay. I don't need them to. And I don't need to express it to them. It's, it's for me. It's not for them. And you, you need to have that attitude about it is, I don't need to try and close everybody on why they need to like what I'm doing or okay with it. I need to be confident in what I'm doing. And okay, with it to a point where I don't need to talk about it. I don't need to express like what I'm doing or okay with it. I need to be confident in what I'm doing, okay with it. To a point where I don't need to talk about it, I don't need to express it, I'm just gonna fucking do it.

And you know what, what happens after about a year or so of being that consistent person, does it? People probably come to you and I'm not gonna. Fucking hey, they all do, they all wanna know now. And now they're all the opposite, they all fucking wanna know exactly what you did and oh my God, and help me with this. And you know, and now when I go to these the family barbecues and stuff, if everyone calls me to ask what

we should make, you know, like, what can we have or what can we make for everybody? You know, I'm saying so we have some healthy choices or should we do this or should we do that? Like, you know, in mind, do you everyone still drinking and doing their thing? But they respect now what what I've done. And then then also the way I did it was I wasn't forcing on them. I wasn't or I wasn't looking at them like, oh, you're going to eat that or oh, you're going to be that way. So like Justin said, you need to be a little self aware on, are you that annoying fucker who does that all the time? Who wants, who wants attention for what you're doing? And so you're putting it out there.

Like, you know, I don't try and like, I wouldn't like carry my six pack, my six pack bag around so people could see it. Like, I kept it in my car, you people could see it like I kept it in my car You know what I'm saying? I kept it in my car and when I need to go eat I wouldn't got it and then I got the food out of it and then I wasn't like some people like they wear like a badge of honor Like I'm carrying my food because I'm serious about my health and fitness or I'm like no I don't want to I'm not gonna announce it to everyone like smug Yeah, but you do need to consider the the dramatic transformation it is when someone does embark in a serious way on health and fitness lifestyle.

Somebody who's the average American, who eats crappy, who doesn't exercise, then they go on the like, okay, I'm going to take this serious. You're going to, you're changing in a very fundamental way and it's going to challenge the relationships around you. It's no coincidence that divorce rates among couples skyrocket when one person in the relationship decides to lose weight and get in shape and the other person doesn't. This is a real statistic you can look it up.

When you have two obese people who are married and one of them gets gastric bypass surgery or loses weight or on their own or whatever, the divorce rate goes up, goes up quite a bit because you are now, you're fundamentally have changed who you are. It changes a lot of times how you people view you, of course. It might even change your personality a little bit. So there's a lot behind this question that you need to consider. Oh, it's, but it's a very good question. And I think it's something that everyone kind

of deals with it into all levels and extreme. And I challenge you, here's, you know, out of all the things that we've said, because it will happen, right? Somebody, whether it be a family member, a friend, somebody close to you, is going to say something in regards to this, right? They're going to give you a snark, a snide, snarky comment back or tease you or make fun of you.

I challenge you. I challenge you the next time that happens instead of either one suppressing it, bearing it, getting all upset about it or firing back at them in the medium is to just silence yourself for a moment. Look back at them and say, can I share with you how that makes me feel?

And then when they look back at you and say, huh, or what? And then you get to explain and you say, when you say comments like that to me, when I'm in the middle of trying to better myself, I'm trying to make healthier choices. It's not easier for me. It's not something that just comes naturally.

I have to work at this. I want to have the cake. I want to have the beer with you. I want to skip the gym and go fucking party and do drugs or whatever the fuck they're doing. I want to do all those fun things. Yeah, man. Yeah.

I want to do all those fun things too. But to be honest, I'm trying to work on myself right now and I'm trying to better myself. And in your, my family, your my friend, and you make a comment like that. Well, I want to do drugs with you. Come on, Dan. Bill Zarian. Well, I know you guys are teasing me.

But I'm trying to teach these people on how to be better communicators. And you know, instead of getting caught up emotionally and allowing a joke like that to just kind of blow over like address it address it and say that when you and you and you never You never like debate semantics, right? So don't get into like you said this. I said that she said that get into how I feel this is how I feel when you say something like that and you know being that you're my best friend or being that you're my girlfriend or being that you're my uncle you you know, is that what your desired outcome is? You want to make me feel insecure and feel like an asshole for doing this? Is that what you're trying to do by making fun of me? Like that? I just want to understand this. You say that shit to somebody and watch how they fucking react. And you just, you got to do it without all the emotion, though. Don't allow it to build up. Don't allow people to keep, you know, burdening you with all this shit. And then you fire and then you're fucking

are mad or that you're all hurt or you're crying or you're making a big deal. Like it happens. The moment it happens, address it and address it from a feeling standpoint. Watch what happens or just like, you know, hit your chest and be like, you mad, bro. We know who the better communicator is out of this. Come on, then Ricky Rondonette is asking, is it really bad to lock out on each exercise or is that just a myth?

So the, okay, here's where that myth got its wings. Should you lock out on each exercise or should you go in the full range of motion? Is that a good thing? It is if you're maintaining tension. Yes. And if the muscles are what is supporting that full range of motion.

The problem with lockout, or the reason why people will sometimes say, don't lock out, it's not good for your joints or whatever, is when people lock out on a movement and don't use the muscle to support that. They allow the joints and the joints ligaments to support that. Or they're in a state of fatigue where they're in a locked out position and they're fatigue and they can't control that. Right. So like, for example, I use myself as an example.

When I'm standing, I can lock my knees pretty far back. Okay. They go back pretty far. And if I wanted to, I could relax in that position. And what's supporting me are the ligaments of my knees. It's not the quadriceps and hamstrings and roots. You know, the leg muscles aren't supporting me. It's the joint. Now, if I were to do squats, heavy squats, and I were to stand straight up and lock out, but maintain tension in my muscles, that's okay. If I locked my knees and then relaxed so that the ligaments of my knee were supporting me, that's a bad thing.

Same is true with overhead press, a bench press, pull up or anything like that. You want to maintain tension so that the stress goes to the muscle and not to the ligaments of the joint. This reminds me of deadlifts. I'll use deadlifts to an example because there was this whole debate about whether or not there should be any rounding in your back or whether it should be always neutral. And what people fail to realize is rounding the back, allowing it to go to end range of motion, then it make, and then using those ligaments to support that weight is why you don't

want to round the back or that's the bad part around the back. But if the back rounds a little bit and there's tension and strength and what's supporting that, a little bit of rounding is muscle, then you're okay. You're actually training a different range of motion. I think that's the main thing behind it. Are you connected? Are you connected in each portion of that lift? And if you're connected and you're in full lockout, then there's nothing wrong with

that. You're perfectly fine and you're safe. I mean, in most lifts, so most lifts, there's nothing wrong with that. Right. And you're perfectly fine and you're safe. Uh, I mean, and in most lifts, so most lifts, you, you have to think about that. Are you connected? Do you have tension in each phase of the contraction? So, um, the only thing I would say that, you know, maybe you would want to add in moments would be about power movement where I'm creating like an intense crazy tension from the initial response, but then I'm having to sort of relax, like say I'm doing a clean and then I have to relax my arms in order to catch and manipulate my body to then get into it, but you still have

to create tension to then control that weight, right? Yeah, yeah. So, but yeah, I mean that would, that's really only an example I can think of. Well, it's a good question because there is, body, see, bodybuilders say this all the time, like, I don't lock out, it protects my elbows. Well, and the, and the, let me give you the bodybuilder reasoning behind that. That's really the time and attention bullshit. I mean, that's what that is, right? But that's, that's a myth because you can keep tension. You're right.

But you, okay, you can keep tension, like, right? You're, you mentally, because you, your focus because your focus, but if you keep no matter what, mechanically, if you're never locking out, there's going to be tension. There is going to be tension, right? Therefore, if you're somebody who is trying to keep tension through full range of motion, you've got to mentally concentrate on that. So someone like, one of us three,

when we're doing a lockout for a shoulder press, which I do, I intentionally lock out, stabilize, hold there for a couple of seconds. I'm looking at. Plus learning how to pack your shoulder properly, right? Yeah. Like bring it down to press your shoulders. Yeah. There's certain movements that I'm very, I think are very important that you do lock out.

Then there's other ones like when you're doing like an auxiliary movement, like with a tricep push down. You know, if you're doing a tricep push down and you're, you know, you're not quite locking the elbow all the way out, it's gonna be probably less detrimental than somebody who is not going through full range of motion on like a overhead press. So I think different moves would constitute

the importance of, you know, locking out completely or not, but we 100% support full range of motion, which would mean locking a joint out at all times, but there's also a safety piece to that too. You know, if you... It's the intention behind the wrap. Yes. Always. And you know, here's the...

We talk a lot about training within a full range of motion, but you have to understand that full range of motion doesn't mean your longest range of motion. What we mean is full range of motion, an exercise means the longest range of motion you can we mean is full range of motion and exercise means the longest range of motion you can do under control with proper form and good tension without any major deviations in which form without area across the board for individuals. Everybody, like you could take someone in a full range of motion squat, maybe parallel.

That may be their fullest range of motion because any further below that and you get breakdowns in form, you get muscle imbalances that become really glaring and visible. Whereas you might take someone else and a very full range of motion squat is below parallel. Now that doesn't mean that the person that can only go to parallel shouldn't work on getting a full range of motion they should, but they should only train within that range of motion that they have control in. So if you're doing lockout and stretching on your reps, what you should, you should aim for the stretch, you should aim for the lockout, do it under tension,

make sure the muscles are supporting the weight, make sure that your form is good, that there aren't glaring muscle imbalances. You know, if I'm moving within a particular range of motion in an exercise and there's a glaring muscle imbalance, I'll lighten the load so that that muscle imbalance I can get under control. This happened to me today. Look, I've got these chronic shoulder issues that I've got to be really wary with and so I'm very careful whenever I do especially a bench press.

I also did today a reverse grip bench press and a closed grip bench press. One of my shoulders likes to hike up when I start to add weight to my close grip. So I lightened the load. I did a short man range of motion. I went much lighter and I really focused on keeping my shoulders stable and slowed the rep down and did the full range of motion.

That's gonna get me much further than training outside man range of motion or, you know, not locking out or just trying to move the weight. Right, because if you think of, if you're doing these half reps or you're doing these short, you have to think about the patterns you're establishing. And so you just have to be conscious of that. Yeah, sure, there might be a place for that

if you're in a phase where maybe you're doing something like where we're focused more on sarcoplasmic hypertrophy or we're just focusing on the pump or whatever it is. It's a different adaptation. I'm trying to seek. However, you don't want to make patterns consistently throughout your day that all of a sudden, before you know it, you're not going to be able to

have the same range of motion used to because of the way that you're training. Dude, I see guys who, for whatever reason, the way they press, especially presses, this is like big with presses. They stop three, four inches short of lockout on overhead press and bench press. They just always work out this way.

You have them trained to full lockout and they can't with the same weight. You can't do it. They definitely have the same weight. They can't with like half the weight. No, and it's because you gotta remember this, your muscle, the adaptations you get with your muscle are relatively specific to how you train them.

In other words, if I train within six inches of range of motion, most or much of the strength gain, I'm gonna get when I do gain strength in this exercise, is in that six inches. Anything beyond that, and there's a little carryover, but it's pretty dramatic to how much carryover you don't get into those extra inches of range of motion.

So it only makes sense to train, of course, again, safely properly with good tension in longer range of motion. Does that translate into better, more functional strength? Of course, if I can move the same weight eight inches versus six inches, it's gonna give me much more functional strength. Of course, if I can move the same weight eight inches versus six inches, it's gonna give me much more functional strength. Does that translate into more muscle?

It also does that as well. And I'm also keeping time under tension in a longer range of motion, indirectly burn more body fat. I mean, the benefits go on and on. So, should you lock out, yes, with good form, under tension, the muscle is what's supporting the weight and at the joint.

ASEP Bob is asking your thoughts on post workout ice baths and massage for performance athletes. This, so I'll start with the ice bath part. You would be surprised at what the studies actually show. Because I used to do this when I would train double days or I would love to hop in the ice bath after a good really hard session. So studies are mixed.

Believe it or not, with strength training, some of the most recent studies show that an ice bath following strength training workout actually reduces the adaptation that you get from the strength. Because the fact that you get from the strength. Because the fact that you're bringing down the inflammation so fast, so hard, or what? What is that the science behind it? It is, and what you need to consider is the damage and the soreness and the inflammation

and all the process of growth and adaptation. It's the sick-nibbure proffin, you know, that study that you brought up a long time ago. 100%. You know, the study just as referring to is showing that when athletes consistently use non-starotol anti-inflammatories post-workout, they have their strength gains, they have worse strength gains. In other words, they don't gain as much strength and over time, they're actually increased their risk of injury. This same thing with the ice bath, the inflammation that happens post workout, the soreness,

all these things that happen are actually why your body adapts and gets stronger. That damage, those signals are what's telling the body to get stronger, to increase protein synthesis, to build muscle. Because what your body's attempting to do is it's attempting to prevent that same damage from happening the next time you work out. Your body's trying to adapt so that you don't get the same level of inflammation the next time. And then of course you're stronger and you're at weight.

Okay, what about recovery? Yeah, okay. So let's talk about mid game. Let's see, I'm just kicking the shit out of myself. I'm on the, it's half time. And I decide that I'm going to wear one of these like compression cold sleeves or whatever they have now that that that really lowers your core temperature and Then again, I go back into the second half. I feel like, you know, man, I feel rejuvenated. I feel like I've recovered

Well at that point the inflammation is inhibiting performance at that moment I was just going to say I think the devil's advocate part that I wanted to play with what you're saying is that comparing sports performance and comparing someone who's trying to build muscle as their primary focus adaptation, I would think would be different. Because if the inflammation and the soreness is hindering my performance, that now takes precedence over, okay, if I would have just allowed my body to get to normal course, I would build more muscle, where I would have just allowed my body to take its normal course, I would build more muscle, where I would have adapted a better,

I would adapt more efficiently versus, I care more about the ability, the next day to go into and something in for more. And that's where the mixed, when I said there's the studies are mixed, it seems that with endurance athletes, there is some benefit to this. With strength athletes, there's some detriment.

Here's, there's two kind of schools of thought here Okay, one school of thought says don't use the ice bath because you're interrupting the The body's signal process to adapt and that an adaptation is all of it all athletic performance stronger more endurance all that stuff The other school of thought thought says the ice bath reduces some of those inflammatory effects Therefore you can work out harder harder than you did before, and it makes up the difference. This may be why ice baths have shown some benefit for extreme endurance athletes,

because as we all know, nothing causes more stress on the body, oxidative and otherwise, than these extreme endurance sports. Like, I can go lift weights really hard for 40 minutes versus running 15 miles every day. The long distance running or biking, that cumulative effect is very, very damaging on the body. But what Justin was saying about during the game, that's very different because at that moment, taking ibuprofen would even help you perform better because right now what's inhibiting my performance isn't my lack of adaptation because I'm going to play in 15 minutes. It's the actual inflammation. It's the actual pain that I have that's inhibiting my performance. So I would like to say this, and this is kind of how I use cryotherapy.

It is not something that is in my daily regimen, not saying that you couldn't do that, but it's not in mine. I tend to use it when I feel like I really need it. Like if I feel like it's going to hinder my next two workouts because I'm so fucking so. Like if perhaps you need to dampen the signal a little bit because you might have overreached. Yes, like exactly. If I've over-trained myself, which basically whenever we're

really sore like that, it is technically a sign of over-training. Right, so the indication. Yeah, if you are like chronically sore, that's a sign of overtrain. So in that case, I might go do cryo or I might do an ice bath to bring down that inflammation, but at the same token too,

I'm also, that's a reminder like, okay, that workout or what I just put my body through was more than I needed to continue to adapt and to increase performance or increase muscle growth? Well, I think there's benefits that are separate from the, does it help you adapt or recover a faster, whatever post workout? I think, right now, we didn't work out, I worked out early this morning, but it's been a while now. And if I did some cryotherapy, I think there's some benefits that are separate from the whole post-workout,

pre-workout thing, like just doing it during the day. I believe there are some documented potential benefits to health and stuff like that. I'm going to show you some. We're going to go out in fact because we're talking about this, we're after we hang out, we're going to go there before we go and we're going to go lift. I'm going to have you do it and I want you to feel the endorphin cake that you get from it is fucking insane. So when you go do something like chiro. Oh, yeah, bro. And you come out of an ice, but you know what it's like when you come out of an ice bath,

you feel instantly rejuvenated. You could be the guy crawling into it. When you come out of it, you're like, whew. Well, you know, here's the thing to consider. You know, we're looking, by the way, these studies really break down things on a kind of minute level. Like, are you gonna notice a big difference one way or the other? Maybe.

So if you like it, I'd say go for it, but here's the thing you can consider also. There's studies, there's lots of studies that show that getting the body to adapt to extreme temperatures over time is good for longevity. Things like sauna, steam room, ice bath, there's cultures, there's Nordic cultures that forever, for thousands of years, they would get in these hot

sauna and they would jump in the snow right after and kind of go back and forth. And there's some science suggesting that that may have some beneficial effects. And if we take what we know about the body's systems of adaptation, like, you know, and things that we like to talk about working out, fasting, like all these different things,

it only makes sense that stressing the body with temperature a little bit and doing it properly. Could have some major. Could have some health benefits. Same thing with fasting, like if I fast for, you know, 72 hours, which is like three days, right, three days of fasting, will I notice a reduction in muscle building? Probably, it's three days worth of no food,

but are there benefits that will benefit me longterm? And once I get back what I may have lost over the 72 hours, is the net result. That makes a lot of sense. You see what I'm saying? Yeah, for challenging your environment. Completely. Yeah. Well, this is why I, okay, so I think that's a fucking awesome point because this is why I

intermittently put it in there. I think just like anything else, like you just brought up that your body would get adapted to even that, you know, after a while, like the, even if it does prove, like even if there are studies and camps that show, oh my god, these benefits, this, not just like every other fucking study that's flawed. It's probably over four to six weeks, right? They probably took a group of football players, ice bath them for four to six weeks. The other guys get no ice bath. Well, of course, those guys have. That was a new adaptation of their body and there is some benefits to the hot cold like

that. But let's take that same person. They ice bath every single time they work out for a year on, year out. What are those people getting benefits now in comparison to the guy who sporadically introduces or really introduces it into their roots? Yeah, don't forget, like a stress is what elicits the adaptations that are giving you the health benefit.

If you hate that stress all the time, you overcome your body's ability to adapt and now you're just recovering all the time. So this is true with exercises, this is true with food, and I'm having a little bit of an epiphany here, because the old timers, and I got my grandfather, and uncles from Sicily, who will always say things like, I don't worry about, I'll make you tough.

Don't worry about that, you'll get tougher because of it. And it's kind of true. I wonder if this applies to everything. Like I wonder if it'd be a good idea to lack sleep, for example, just every once in a while. Not all the time, all the time, it'll kill you, right? It's too much of a stress. But what if every once in a while applying that stress

causes positive adaptations of the body, right? What if we could apply that to almost anything? I mean, sunlight, sunlight is a stress on the body. You should ask the sleep guy that we were having on that. That's a great, that's a great question. That's a great, great, great. Write that down, Douglas. I want to ask him that. That's a good, that's a good question. Or record this, actually, that would work too. Yeah, we'll listen to it. Yeah, I've got this on tape. All right. On cassette. On cassette. Pumped Rob is asking which coffee is better? Chimera or caveman?

Chimera, because it tastes like money. Boom. Hey listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review, if it's one of the best ones and we choose it, you will win a free t-shirt. Your chances are actually pretty high

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