Mind Pump: Raw Fitness Truth - 356: Incorporating Mind Pump TV Exercises, Desensitizing the Body, Ulcers & MORE

Episode Date: August 31, 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 how to desensitize body to distance running, target heart rate & max heart rate range, correlation between stomach ulcers & supplements, incorporating the Mind Pump TV exercises into the MAPS programs. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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)

Do you know what I've been feeling like lately? I don't know. Like a sexy fucking athlete. Wow. Yeah. You're confident you think you move well, huh? I've always felt pretty sexy. Yeah. Okay. You got that down.

But I've been feeling athletic and sexy lately. Okay. So it's like upside down sexy. Well, no ever since ever since I, do you like the high's moon while you're banging? Well, I did this. The Heineman. I did the mo, I did mobility.

I went through our performance. Absolutely loved it. And then I decided I loved it so much that I wanted to merge it with black. Because black is my baby, right? And I thought if black and green could have a baby, what would it look like? Yeah.

And first of all, I'd like to watch that sex happen. That'd be some higher, interesting. Woo! And I of all, I'd like to watch that sex happen. That'd be some higher. And I feel like it has created this athletic sexy version of myself that I could not be more happy with. Can I say something real quick? Yeah. So, uh, and don't be embarrassed, guys. It's okay. I, I see. Yes, I see how lately you've been eyeballing me up and down. I too have incorporated the mobility aspect

into my training along with. I see I even have shorter and shorter shorts. And I feel better than I've ever felt. I look better than I ever look. And my sexiness level is now level 35. Your meat factor is 10. So people need to know this. I don't think they realize this.

If you already own green and black, you get this mod for free now. Right. What we promised to our listeners that have been with us for a long time is this is only the beginning. We're going to continue to put out more free content for you guys. We've launched the YouTube channel. We're pumping that full of free content every single day. Now we're starting to drop mods that teach people how to take this programming and modify it. The most recent one that we just created. So if you own green and black, it's absolutely free for you. You get the sexy athlete mod.

It shows you how to meld them together. If you don't have them, you can go to mindpumpmedia.com and roll in the sexy athlete bundle. It's maps, performance, and maps aesthetic combined. We teach you how to meld them together. And by the way, it's discounted you actually get a fat discount for enrolling in both of them at the same time again sexy athlete bundle green and black my get you stacked mind bum media calm You old man by the sea What an old character is cranky you have characters just in the image got this It's weird fucking

Yes, big barb of his mouth. Do you really make a you're like Joey from full house 100% yeah, I told you that I'm sure he had plenty of imaginary friends. I'm the guy like, you know, fast as false Wow That guy in the fucking moose one Do you know just I'm just gonna paint the picture for you Hey boy, Winkle you're at home. It's dark. It's late. You're by yourself. Yeah, you hear that voice in the background Do you shit your pants run out of the house called the least which one do you do? The watch ones are in the corner. Yeah

What do you do like master? Corner yeah What do you do they master? Adam would he continue Gonna stop me he's focused don't stop on my What's what's up, Doug? What what what the fuck are we doing? I know please got help us. Yeah, I have no idea. We got shirts to give away Sure, T shirts here. They're coming. Yeah, we have shirts.

Fly him to you in the air. We have 14 reviews this last week. And we like more than that, but that's pretty good, actually. It's not bad. Not bad at all. We'd like 45. Yeah, but 14 is good. 14 works.

I want 45 reviews. Wow. I shoot for the stars, bitch. I do it. So what we do I really know this very Sanctite process that we go through is we look at all the reviews and we choose our favorite ones That's basically how it is. It's got to be a good heartfelt one Funny is okay, but you know one that we think is genuine those are the ones that we really consider the most and then we send you a Bad-ass t-shirt, absolutely for free.

But we love everybody's reviews. We like them all. Yeah, so if you don't get a shirt, we still love it. Absolutely. So let me read them off. It's Alex, I'm not sure it's helped. I believe this is a form member as well. We got Jice 55, Alex Salcido, and murdered by distortion.

Oh, that's like a cool ass band. That's like Adam's ass. Alex Salcedo and murdered by distortion. That's like a cool ass band. That's like Adam's ass. It's murdered by distortion. Do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do So all of you, please send your iTunes name, the one I just read off to iTunes at mindpumpmedia.com. Girl, don't murder me. I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, might, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Can you cut out, can you cut out Adam's audio? I want one especially. We need charm.

I want those little, I want one of those little clickers, but I want it connected to Sal. So, he was fucking bare breasts. I don't think that was, I didn't hear any breathing on chance You fucking breathe, bro Wow, dude, hey, you're like it. He's like stuff. You're like your dog Eating some like a fruit if I weighed 175 pounds you wouldn't hear me either Has nothing to do with that bro. Yes, it does dude. There's no bitch. I've seen you when you have a pre contest

I've seen you post contest. It's always the same That's because I've always got when you have a pre contest. I've seen you post contest. It's always the same That's because I've always got a ton of muscle on me bro. We need a lot of muscle You got a lot a lot of oxygen a lot of blood. Why is it just a breath like you're just as a force and you ways as much as you do the same exactly I got muscle The fat doesn't require that much oxygen I think it's that theory is your cheeks I don't know, I want to test that one out. I think it's your set theory. Is it your cheeks?

Yeah. Yes. Bro, what's that? Listen, I take a punch very, very. What's a, so you said you fucked up your mustache because it looks skinny at the top. It's a little bit like a creepy-ish. You cannot, you cannot, like pencil status.

You and your Hitler mustache, or that you cannot say anything to it. You can't, I hope my mustache comes all the way out. He's got opposite Hitler. Yeah, yeah, yeah, yeah, you're sort of stops in the middle. When you're reverse Hitler can't say shit. First Hitler.

What better than that? Is the reverse Hitler? He is. I love Jews, kid. It's crazy. It's crazy. Everything in reverse. No, but I have a,

it doesn't grow in the middle, but you, you purposely made it. I didn't purposefully. I was lining my shit up up and every once in a while this happens, you know I nicked it a little bit and so I had to bring it up But you can't rock it like it like put a lightning bolt. I mean honestly if I if I really wanted I actually would do it like this I think it looks cleaner with a thinner line all the way across no you of all people have When it comes to style or... He can't help.

Wait, wait, wait. Adam, can you please tell everybody about how hard South is suddenly short-sorting? Yes. Today you're so excited. This is all, you know, I know what I'm saying. So fucking excited. We weren't...

We weren't gonna bring this up because, I'm not gonna, I'm not gonna, I'm not trying to pull it down. We're not trying to kick him while he's down or anything like that, but... He kicked me while I was He's coming in with like his face is beaming. Yeah, he just he came in so excited today to show us his short I've never I never knew this. I don't know. I can't believe I didn't know this

He got some white starter shorts from fucking Walmart. Yeah, six dollars. And he was can I say something right now excited? Let me tell you let me tell you something. I, I went, I went to Walmart because I'm looking for some camping supplies and I'm walking in and I, I'm like, you know, I'm gonna look at workout because I don't give it. It's fucking workout clothes, you know what I'm saying?

So I'm walking through and they got shorts and they look decent and they're six dollars. Can you believe that shit? They're disposable shorts. I can't, I totally can't believe it. I can throw away after some more clearance sales. I can't believe it. You know, yeah, Walmart's our already. I'm not away after some more clearance sales. Yeah, you know, yeah, Walmart. I'm not buying my work at close anywhere else.

Besides our awesome shit, obviously we have great stuff. Well, considering that. But I don't really like to work out in our stuff. Let's say we're glad that Adam's in control of our parallel department. Yeah, right. Could you imagine if this guy was, I got this great idea. Guys, we're gonna sell this for five bucks. Let's sell five dollars short. We're gonna make these jackets. They're called parkas and they're gonna use some starter make some.

And they're like, actually, they have these really cool safari hats. You know, I got it a truck style. Actually, I wouldn't talk shit about the parkas because those will probably come back in style. Remember the starter parkas we used to buy in junior high and shit? Well, there is a big thing.

People would probably buy those. You're right. And there is a chance that you may luck out. If you just keep staying to your style right here here in about 10 years, we may make our way back. Here's what I'm starting to wear. Stucey again. Yes, well, Stucey is doing it. No, they're not. Yes, yeah. Damn it. Stucey has made it totally a joke. No,

Stucey has totally made it come back. Actually, no, no, okay, fine. No fear. Can I wear my cabriots? I'm doing no fear now. Can I wear't know. Okay, fine. No fear. Can I wear my cab. I'm doing no fear now. Can I wear a bowl of a bowl of Thai and cab richies? Is that still not right? No, I'm not. Oh my good. You know what? We're a little bit little. We got the chucks. We got the black socks. I know. We were on a roll and then you came in and disrupted the whole thing. I don't know, bro. I like the way they look and they feel good. They hug me a little bit. Well, that was the funny part was I wouldn't ever setting. I wouldn't. I'm not wanting to tease anybody with the way it just, but you came in. No, it's because you're selling it. Yeah, that was the funny part was I wouldn't ever setting I wouldn't I'm not wanting to tease anybody with the way I dress but you came in because I make

Bro's it's six dollars fuck six dollars shorts. Well, yeah, you could get I could buy four pair you could go to Goodwill and you could probably get it for four a minute wait a minute where can I get him for four dollars probably a good Will you're kidding me. No, I don't know that I have a little piece of it. Why am I going to Walmart? I don't know, that's what I'm, I'm going to a goodwill. Yeah. I mean, if your sole purpose is just to truly save money

on shorts, then yeah, that's not that. It's just that, it's just that you're saving a lot of money. Considering that we're, considering we're on video, like 80% of our lives now, I think it would be okay to actually buy some things that are somewhat nice. It's all right. It is yeah I know I think it's okay to spend a little bit of money. Well, I mean if you don't like them

I'll just take them off. I mean only like a million a few million million people are gonna see you wearing those goofy Asshorts now. They're not goofy. Yeah, they're just they're just they're just they're just good priced. They're pretty goofy They're not that goofy. Yeah, they're pretty good. We'll take a picture if actually, they would be goofier if they had something written across the butt. That's the only thing that would make them goofier. Oh my God, I was almost bought some. How is this supposed to be? Yeah, if it said something like this. It's close juicy or like smelly.

Yeah, bubbly or fresh. Probably more like smelly. Smelly. Dude, so you wonder what's irritating? People still don't know Jim etiquette. So I'm in the steam room this morning. Hot as hell. Fucking dude walks up, old guy opens the door

and just holds that fucker open. Just like just let all the steam out. So I'm like, hey, yeah, like what are you doing dude? He's like, oh, I'm just trying to get some steam. I'm like, well then come in. Come in, yeah. What's your shit dude? He's opening it, just standing there, just like inhaling it.

Yeah, he just opened it and just like, yeah. Just being an asshole. For like more than just a few seconds. I was, what, no, I let it happen for a few seconds. I'm like, maybe he's just trying to acclimate so I can walk in. Yeah. And he's just watching everybody.

And I'm like, uh, you come in and or what? And he goes, oh, no, no, no, I'm just wanting, I want to get some steam. He's like, I'm vaping. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, you need to either come in or leave. Fuckin' Hi. So I saw your gold medal guy. No, you didn't. Yes, I did. He was wearing, in fact, he was wearing this.

And I want to see this. He was wearing the white shorts you're wearing right now with a white, with a, you know. He's got a good sense of that. With a white top, his tall white socks, his white sneakers, and then he had the two gold medals hanging around and he was training with Jerry as a child. You know what?

I did see him. He's a champion. I wanted to just say anything to him. No, they were on there. They were literally walking. I was, oh, I know why you were scared. I was. He was going to say something about your calves. He was. I was doing scenic calves, though I had probably had an advantage because I was, I had a pump. So I thought, you know, I should go over there, introduce myself and then tell him that, hey, my friend with the small calves, you talked to him the other day. Yeah. What do you think about mine? Can I just say, can I just say,

I would like to be able to walk around with the medals on? Yeah, everywhere. Yeah. Just have a medal or actually what's better? Wearing medals and walking around or wearing a championship belt? Do you know what I mean? Champion belt. Yeah, if you're just a fucking, and it just says world champion on it.

Yeah, it's pretty legit. I think we should make some. I just want like a belt buckle. Yeah, like a belt buckle You mean like from like the rodeo guys. Yeah, yeah, they rodeo guys. It's all the dazzled. I did it's bad ass I did I got some big belt buckles that was that was in style for a man. That's what we'll bring back see You gotta be you gotta be fashion forward. Yeah Like 10 fucking just says to when he gets in the car. Hey bro It's fashion forward not fashion backwards dude

You're taking us back you're yeah, we're supposed to be trend setting We're not supposed to be following trends that should have died a long time ago Actually, that's a good good. I'm good example of clothes that you can find at Walmart or stuff that wasn't style like 10 years ago No, it's just like third world countries. That's fun. That's fun. Move, move, move. That makes me tell you.

When I work out, I like to sweat. And so I get clothes that are comfortable to sweat in. And if I see shorts that I can wear that are $6 versus $40 shorts, who cares? $6, bro. And throw them away after three, four words. You know, I remember, you came to the gym in a shirt that literally was fucked up. It wasn't even it was just fucked up. There was holes all over the place. Yeah, but that was part of the style. And I wore it with cut off sweat. Because you say that doesn't make

it right. You can still take, okay, so here, okay, in the defense of your six dollar shorts, you can still take things. Like I have t-shirts from Target. In fact, one of the one I favorite shirt is from Target. So there's no knocking on saving money, but there is... Well, a Target, it's like Walmart. Well, yeah, they're cheaper clothes.

Okay. Cheaper clothes, right? So my point is that I'm not like this snooty little bitch that says you have to spend a ton of money on short like one. No, no, no, no, no, it's just that I'm working with two of them. If you've got a look for, you know, unique stuff. Yeah, it's got a, well, I don't know. I haven't seen anybody wear these shorts.

Yeah, you probably won't. Yeah, you could put, you could put things together, you know, I'm saying you could use, you end up closing this by the time. No, he won't. Not when it comes to stuff like that. There's definitely no way. In fact, it'll be the other way around before the end of this episode, you know, I'm saying you could use end up closing this by the time. No, he won't. Not want to come to stuff like that. There's definitely no way. In fact, it'll be the other way around before the end of this episode, you'll probably take the shorts off.

Yeah, yeah, yeah. There we go. No, no, there's ways you can take Adam's tights, cheaper outfits and you can put them, put them together and be just fine. It's not about the dollar amount. Yeah. But there's a reason why it's $6. I feel you. Because you mentioned back in the day, right? Like what?

You used to wear and rock the school and you didn't have fucking shit for money. Yes. There's a way you can do it. Yes. No, no, no. Yeah. Yeah. No, there's, you can definitely pull off. You can have swag and not have to spend a ton of money. I mean, I like nicer things and I know Katrina teased me all the time. I'm, but I'm also that person too. You could lay three shirts, three hats, all different things in front of me and say, you pick which one you like the best and naturally I'm drawn to the stuff

that tends to be more expensive. I can't help it. But I also believe that a lot of stuff like that is it's the quality of it. It's made nicer, you know, just kind of comfortable. Well, was that a long day last? Yeah, I worked out pretty hard in them today. That probably last long.

They're good. Yeah. Oh God. Gonna're good. Yeah. Oh God gonna snatch your shorts off. Oh my god. It's going after a short Today's quads being brought to you by Kai Maricopi It's the only coffee that is infused with all natural new tropics 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 car! The eagle has landed! Our first question is from Dre, Dre 44. How to disensitize the body to distance running? Get some white shorts. Get some white shorts. De-sensitize. Why don't you answer this one, Adam?

How to disensitize the body to div- You know, I'm gonna start giving you all the fucking heart. That's not a heart question. That's not a heart question. I'm gonna give you the real kiss. Yeah. And then the wish- The way you're gonna get out of it

is for like the chemical reactions. Yeah. I won't even put it up on there if it's something I can't fucking answer. Just defer. No, how did it distance-ensitize the body to two distance running or from distance running? No, so the question was,

because I read the whole thing. So this person's a distance runner. Okay. And they feel like their body doesn't really respond well to it in terms of fat loss, because they've been doing it for so long. Here's the thing, this is interesting now. If you look at the calorie burn,

somebody will produce doing an activity that they're very, very good at. It's lower than it was when they weren't as good at it. Your body becomes very efficient at that particular movement or activity. And this is a good thing. You want this ability to adapt because your body needs to learn how to move

and it's most optimal way. So that's not necessarily a bad thing, but for someone who's like this particular individual who's looking to burn more body fat and doesn't want to have to run more and more and more, it's going to be as simple as switching things up. I mean, throwing in, taking one of those distance stays out and throwing in sprints will make a pretty, pretty good difference. You'll notice fat loss and muscle gain.

Well, is this person, I mean, are we hard up on it? Did you look at their profile or are they like a hardcore runner and they have to run? Is it like, that's what they said. They said that they're that they are a distance runner. Like, so that's their thing. Yeah. I mean, there's, it's hard to when people come to me and they have like, things that they won't let go of.

Like they're a hardcore long distance runner, but then they're like, you know, I want to be muscular. I'm like, I want to be really buff looking at it. But then I want to, I love to run marathons. It's like, well, they're fucking, they're- You have to compromise a lot. What are you doing? Exactly.

It's like you're gonna either want, you're never gonna be really good at either one of them because you're constantly fighting back and forth on which one's more of a priority. Or you decide that one's more of a priority than the other and you focus on that. Like, running is just, it is not advantageous for building muscle and vice versa. Well, distance running.

Yeah, exactly. Distance running. That's what we're talking about. Well, and yeah, and like you mentioned, so it like sprints in like these other types of like, you know, like running patterns that maybe are a little more high intense and short, short lived, like you're, you're going gonna get more strength and more reaction out of your body than you would just like constantly doing the same thing over and over again. In fact, you're gonna get adapted to that

pretty quickly over the years, so. I hope a lot of runners out. I get a lot of people, especially because I've been a part of OTF for a long time now that, you know, these people are all big time cardio kings and queens, right? That's they love the run and they come to me and they're like, I don't mean I feel like I'm really not burning anymore fat anymore.

And it's tough because they're going balls to wall for an hour and they've been doing that for five to seven days a week for a year. And it's like, well, when you tell that person, well, I want you to pretty much cut that out completely. They normally freak out because they think that like, oh my God, this is what I want you to pretty much cut that out completely. They normally freak out because they think that like, oh my God, this is what I've done to get here. I'm in the best shape I've been in and now you're telling me not to stop all that. Yeah, you have to look at what you're asking your body to do. I mean, you're sending the

signal to your body. If you're doing lots of distance running, this is the signal that you're sending. You're sending the signal that says, I need to move continuously in one particular motion for a long periods of time, but I also need to be able to run on less calories because I'm burning so many while moving. So your body, and I don't, by the way, I don't need lots of strength to do it, because you don't, you don't need lots of strength

to do distance running. So your body is going to adapt in a way that reduces its caloric output. In other words, you're going to lose muscle. And it's going to make your movement as efficient as possible. So you're going to become a very efficient, you know, calorie, you know, storing or not burning machine. And this is what ends up happening with endurance sports. And if you need any evidence, you can simply look at the way, you know, endurance athletes tend to look and the way strength athletes tend to look. A strength athlete is sending a different signal. The signal that they're sending

is I need to be able to lift heavier and heavier weight. And in order to do that, I need this tissue called muscle, which is going to allow me to move this heavier weight. And the amount of calories that I'm burning, it's burning, it's not as important that you make me as efficient because that's not the signal that I'm sending. I mean, keep in mind when you're running, A, you don't need lots of strength to do it. You do need strength. Strength is a foundation for all physical pursuits,

so you need some, but you don't need a ton of it. You're not asking the body to build more strength. In other words, all the time. Number two, you're asking the body to be light because being heavy starts to be detrimental to distance activities. So yes, you will lose fat, but you'll also lose muscle. Like if you have a 240 pound shredded muscular athlete, they're not going to be as efficient than their 140 pound counterpart because they're not, you know, because they were having to move so much more weight. So the body is actually going to prevent,

it's going to prevent the body from trying to build muscle. So I'm not saying don't distance run, but start sending different signals. So take some of those distance run, you know, runs out, phasing in and out. Distance running is like a sport. It's not, it's not a good way to get in shape. Not by itself. And I know that stings for a lot of people to hear that. And it's why I'm not a big fan of running because so many people go after running as to think, oh, if I just run, this is a good way to get in shape.

It really is not. It's probably the most simple minded way to get in shape because you're going to burn, burn, burn, burn like crazy And then just like sourcing the body will adapt and get smaller because it isn't it isn't ideal to be carrying 240 pounds and be running So eventually the body will shrink and it'll shrink as fast as it pops it can But it'll slow itself down too. That's the thing is not just about shrinking It's about slowing it burning less calories exactly It'll become efficient and that's why I compared it to a sport because it will become efficient at running just like

an athlete wants to become efficient at its sport, a basketball player, a football player, a hockey player, a runner, all there, all of these things are a sport crossfit. These are all sports. These are all things that your goal is to get efficient. It isn't to get in shape doing that. Sure. That's's sometimes a byproduct for some people. Some people getting great shape doing CrossFit. Some people getting great shape playing football. Some people getting great shape running. Not everybody does.

And it's most certainly not the most ideal way for you to get in shape at all. Now, there's elements of running that I like to incorporate or give to people like when they're in pursuit of losing body fat or getting in shape, but you would utilize it that way. It's intermittently put into your routines to help break plateaus or to increase coloric expenditure or to burn off extra calories that you've consumed. I utilize it like a tool versus a way of getting in shape because it only takes the body

about two to three weeks before it really starts to get adapted to cardio. It's very, very quick. It's not like resistance training. Well, if someone's a distance runner and that's their thing, and they don't compete with they love it, I would still say you need to incorporate some resistance training and take one of those distance runs,

cut the distance way down and do sprints on it. It'll actually benefit your distance running as well. And include multi-planar movement because your joints just being like in the sagittal plane and constantly running and optimizing that for your body, as far as patterning is concerned, you're gonna experience all kinds of things that result later on as far as wearing tear

and the joints because of this constant pattern that you're running all the time. Like you're doing the same thing, and while doing the same thing, you're gonna notice that you're gonna lose abilities with movement, so. Yeah, and I don't, you know, here's a thing, like I don't want this to come across as like us

totally hammering running, because here's the reality. You need to learn how to desensitize your body, and that's the word I'm using, because that's the question I was asked, to any type of exercise you're doing. There's a reason why all of our maps programs are broken up into phases and why we have different maps programs

and why if you different maps programs. And why, if you always are focused on body building, you're always focused on performance or you're always focused on power lifting or whatever, it's gonna benefit you to change the adaptation that you're calling upon on your body. You're gonna, in a sense, like they're saying, desensitize your body to some of the stuff you're doing

and what you're gonna find is in the long, like they're saying, desensitize your body to some of the stuff you're doing, and what you're going to find is in the long run, better performance at the end of the day, for whatever your favorite form of performance is, whether it be cosmetic or aesthetic, or strength or whatever. So this is, I mean, that's how our programs are broken down. You've got to do this. I don't care if you're a runner,

or you could be a powerlifter asking this question. And I would tell the powerlifter to try training in the hypertrophy range for a little bit, or to try some mobility work. And when it'll end up happening at the end of the day, is it come back to power lifter? They'd be better at it. So even if distance running is your thing,

you're gonna do better off by sending some different signals sometimes. You could even say that a great thing for the power lifter. If you're just a pure power lifter, and you said the same question, I wanna lose body fat, then actually telling them to run for a couple of weeks actually would do that, would reduce body fat. Any other modality is going to be ideal.

I mean, that's just it. You've become efficient. You've become efficient at it. And for sport reasons, that's awesome. But for changing the body's makeup or changing the aesthetics or losing body fat, that is not awesome. Yeah, if you're an athlete and you're listening and you're a distance athlete or a track leader,

whatever, math performance would be the way to go. That's the program that incorporates resistance training, but is keeping your goals in mind, which are performing at an athletic level. So this particular individual, if you're listening right now, I'd say, yeah, exactly, I would say, go do math performance, and include this in your running,

and then watch what happens. You'll see that your body will start burning body fat again. Xavier's in five. What are your thoughts on target heart rate and max heart rate range? I like this one because we as trainers. I don't know if you were taught this. This was like a probably the fat burning zone for about two to three years. It might spend on every treadmill. Yeah. For at least two to three years. I think this was like the way I closed everybody on training was. Yeah.

Do you know your target? Oh, you don't. Oh, my God. Oh, your wasting your time. It's the most efficient place for you to burn fat. If you don't know that, oh, my God, let me help you. You know, that was like, that was the was the, that was the clothes for sure. Obviously years of continuing to evolve as a trainer and grow, you realize that

it has less and less of an importance. Now that being said, it doesn't mean that it has no relevance whatsoever. There is something that's important to the target heart rate. The only people I would ever tell to really focus on heart rate are people who are training specifically for a type of performance.

That's where you're going to start to squeeze out different things out of monitoring your heart rate and trying to improve your VO2 max. I have others that were resting heart rate. Yeah, I'm able to notice trends. Yeah, I mean, otherwise, it's almost like, I mean, it's like such a trivial thing. Here's a thing, like back in the day, they showed some studies that showed that a greater percentage of calories came from fat

if someone trained within a certain heart rate zone. But if you do the math and you figure out how many extra calories that is, you know, in reality, it's splitting hairs and training at a higher heart rate might burn less, you burn less percentage from fat, but you're burning so many more calories overall that it doesn't even matter, you're still burning more fat.

That's exactly right. You know, so it's kind of, that's what I mean, like telling someone to train with a heart rate, maybe if I had a client who I had a tough time training at a certain intensity, so I can give them some objectives. I say, okay, training this heart rate

because I know you're lazy, you're not going to train in a particular intensity. I could see some other stuff. Well, a lot of it is affected by like medications and stuff like that too like for a lot of coffee like yeah, so you know for me like a lot of times like that was an issue So we had to like realize that your heart rate is gonna be lower significantly because the blood pressure medication Your own or whatever the case it is but it's really I mean mean, like Sal's saying, it's like a performance-minded tool

that you can use, if you're with a high performance athlete that is looking for all these incremental little edges, and especially if they're, maybe they're a long distance runner, cyclists, or something like that, they're very entuned with their heart rate because they want to see how they can press it even further. Correct.

Yeah, I think I agree with you guys 100%. Probably number one, somebody who is trying to increase VO to, they are driven around the heart rate. This would be an elite elite athlete, somebody who is focused on that, your cyclist, maybe some runner, swimmer, some people like that. at the elite level, this would have some relevance. The other person where I can see, and I have used this, even for myself, is what Sal mentioned like where this got its legs, right, was that they've done studies to show that, you know, when you're in your target heart rate, isn't necessarily the time that you burn

the most fat, or the only time you'll be a burn fat. And if you're not in it, it's the most efficient. And efficient, the way they use the word efficient is that like you said, a higher percentage of the calories burn are coming from fat versus possibly elsewhere. Now where would that be important? The only place I could find that important other than like we said, the athletes is someone who's like 3% body fat and they're getting ready to get on stage and they're leaning down for a show. That person, they don't even, they're already catabolic

because they're in this hardcore deficit. They have very little body fat. We're trying to hold on to every less fraction of muscle that matters before they hit stage. So I never want them to push any harder than that. Sure, but it's also one, I mean what you're talking about is also one small variable. In like a whole host of them, let me give you an example. Like if you're, if all you ever did was training your target heart rate, you would be an endurance athlete. That's what it is. That's that zone that they train in, right? And if I know people who live weights and don't do any endurance training and are shredded, and I know endurance athletes who are not,

it's actually, there's a lot of things you wanna keep into account. And I think it's been disproven anyway, because they'll compare high intensity cardio to steady state, and they'll find that the high intensity cardio went down properly, maybe more effective, because it's also trying to build muscle at the same time.

And there's lots of things to keep in mind there. So it's not even, it's not a panacea. It's not even close to that in terms of, you know, helping you burn more body fat. I don't even care about it, to be honest with you anymore. I go off of perceived exertion and, you know, train hard here or go easy here. And that's pretty much it, I think. Yeah, I mean, even pursuing that even further. Like, I'm always the one looking for metrics and things that I can gravitate towards that

are going to be able to highlight adaptations or benefits that I can sort of teach with my clients and stuff. And so I was looking into HRV and heart rate variability and what that was going to provide with as far as like, you know, the stress and the levels that that I'm working with going into a high stress workout. Like what kind of levels do I need to increase? Does this can be a super intense days? It's going to be a light to moderate day. You know, like I was really hoping that that was going to be something that could be a

metric that would be like, yeah, okay, this is going to really identify it when, you know, working through that and trying to try and to give it a fair go, like, it just was so all over the place. And there's just so many factors involved with what affects your heart rate and, you know, flutters and, you know, genetics and, you know, whatever flutters and you know, genetics and you know, whatever it is, like a conversation with somebody raises the heart rate, you know, so it's just like, for me, I'm kind of like, so I just like, well, you know, it's too irregular and it's not something that's almost irrelevant.

It's almost irrelevant. It wouldn't even crack the top, maybe 20. Yeah, 50 you say, wow, I mean, I don't say anything. I would say 20 for sure. I just don't even care. I haven't told clients to monitor their heart rate while they were exercising, aside from a few like, like I said,

high level athletes are trying to train for VO2 max or to improve the VO2 I should say, or maybe clients on beta blockers or whatever that actually need to monitor. Other than that, like, no, not even, I've never, for myself, I've never done it. And it doesn't make a difference. The only time I guess that I've done is for show,

getting down that lean that I've kept myself in that range just because everything else is fucking perfect. So let's just say, save it for the elite level. Let me just say that. Chris Sylvie is asking if there's any correlation between stomach ulcers and supplements. This is a good question.

And it's actually a smart question. It's a very, very smart question. So stomach ulcers are, we know what they will cause is them now. Back in the day, we thought it was just stress that caused them and high, you know, lots of acid production in the stomach, which is true.

Lots of acid and stress can contribute to ulcers. However, we know that most people have an infection from a bacteria called HPylori. HPylori is a bacteria that can occur in the gut, that can attack the mucosal lining in the stomach, destroy it, and then your normal stomach acid now doesn't have a buffer between the stomach, destroy it, and then your normal stomach acid now doesn't have a buffer between the stomach tissue and itself, and then it'll cause ulcers.

The mucosal lining is a very, very, very important part of gut health. If that breaks down, you can have lots of problems, and it can contribute to everything from ulcers, like we're saying to leaky gut syndrome. So it's very important to have a healthy mucosal lining. What exactly is an ulcer as far as it like it being like an infected kind of like a cyst or is it like a sore? Like it's just a sore inside. Yeah, it's inside your stomach. It's literally an ulcer like you would get like a bed ulcer if someone laid in bed too long or whatever. It's literally a sore and it's happening because the the the because of lining is gone Or in that part or whatever and you know, you're your acid starts to eat away your stomach

Like like Justin asked though. How different is that then from like a sis because that's pretty a sister's more of a growth Is that why yeah, yeah, yeah, it's not a fluid fill sis. There's nothing like that But ulcer kind of painful though. Olsvers can be very painful. You can get them in your softagus. There's mucosa inside your lungs and your, our bodies are coated with mucous in different areas and it protects them.

It's a lining. And when it breaks down on the gut, and like I said, the H. Pylori bacteria is one of the main reasons it can a lining. And when it breaks down on the gut, and like I said, the H. Pylori bacteria is one of the main reasons it can cause that. Same thing with over consumption of certain NSAIDs, like ibuprofen. Yeah. You can consider too much of that

and it can break down the mucosal lining and cause ulcers. Now that being said, here's why I will say very loosely that there potentially could be a risk for increase of these issues when taking supplements. We know that many, if not most of the supplements that you take, including protein powders and pre-workout supplements contain artificial sweeteners and lots of ingredients in them that are designed to make your supplement palatable.

And I want to be real clear here, most of the money that goes into your supplement, most of the money and research that goes into your supplements, does not go into your supplements in terms of making them effective. So if you got a pre-workout supplement, most of the money did make them tasty. That's right. Most of the money did not go into making it an effective, like this is going to build muscle and prove recovery. No, the least amount of money went into that. Most of the money went into giving it the right color, the right texture, the right taste,

and the right packaging. And that's a lot of chemicals. That's a lot of science right there. And we know that those things, especially artificial sweeteners, interact with your gut flora. And throwing off your gut flora will and has is very strongly connected to messing up your mucosal lining of your stomach, which can lead to things like ulcers, among other things. So, and it's interesting, you know, I have a lot of friends in the fitness industry and we all started taking supplements and working that, you know, out have a lot of friends in the fitness industry and we all started

taking supplements and working that, you know, out around the same time. Most of us have gut issues now. Most of us have autoimmune issues now. I mean, it's common all over the place and it wasn't nearly as common before. And I'm trying to connect the dots here, but I have to think that that has something to do with it,

you know, I know that our diversity of our gut flora is much lower than our parents and our parents is lower than their parents and so forth. So, there's definitely changes that are happening. And so, I can definitely tell you, if you have ulcers or you have issues with your gut, I'll highly recommend you take nothing, no artificial sweeteners. But if you're perfectly healthy, I'll still say, probably want to stay away. It's not conclusive, but evidence to start a point to the fact that it's probably altering your gut floor. And you probably don't want to do that. You definitely want to do that. That's tied to so much your health. And there's this, you know, interesting,

it's funny, right? I was thinking this morning, actually, I sent you guys a text to remind me to talk about this. And I'm sure we'll do a whole episode on this at one point, but I don't want to bring it up. And it's funny because when you talk about things like artificial sweeteners or colors or chemicals or whatever, people tend the people that argue in support of them will say things like, oh, they're benign. They don't affect the body. They go right through you. Let me be very clear here. There's not a single fucking thing that you put in your body. It doesn't affect the rest of your body.

It doesn't somehow affect you. Water, water is a chemical that when you drink, it affects the cells and molecules of your body and it interacts with certain things. They call it neutral genomics. Yeah, oxygen. Breathe in air. Air is not benign.

I can give you too much oxygen and it can be toxic. Anything, everything that goes in your body has some kind of an effect. So even, so think of it that way and think of what you put in your body. And if it's something that was created. That's such a good point. People think just because it's zero calorie,

you think that it, oh, it's nothing. It's nothing is zero calorie. You're not gonna get affected at all with the chemical. Right, and just because we haven't, and also think about it this way, like we had an interview recently with Sean Stevenson.

And he was talking about how he doesn't like to recommend supplements at all, but if he recommends anything, it's usually an herb that has been used in some culture for thousands and thousands of years. And he made some very good points about that. Like, a lot of these supplements, you know, artificial sweeteners, they haven't been around very long

and people are gonna, you know, get mad and be like, what are you talking about? They've been on the market for like 60 years or 70 years. That's not that fucking long. It hasn't been around for generations. Yeah, to see how it affects a whole generation, right? We, or generations. We don't look that healthy.

Let's be honest, look around. We don't, we don't know. We don't know any of this shit. We just are now learning that the guidelines for carbohydrate intake are way off, and that's probably what's causing obesity. Like, we don't know a lot of the shit. It hasn't been around forever.

Humans have not been consuming it forever. So, taking supplements for the most part is probably not a good idea, especially the artificial shit. You know, stick to stuff that's been around for a while. Well, here's what's happened too with a lot of those, because there's such short studies and they've shown, okay, no one's died from it yet. Now it's like compare 60 years ago or whenever artificial sweeteners first came around,

like where did they see it or how often did you see it? Now it's in everything, right? Like, you, I think what do they say? Like 80% of the store has some sort of artificial sweetener in it. It's like, yeah? It's ridiculous. Well, let me say this, like, okay, the stringent, the absolute most stringent regulations that we have in this country are regulations

for pharmaceuticals, okay? Though they're very heavily regulated, it can cost the pharmaceutical company close to $1 billion from conception to actual passing regulations and putting on the market. Huge investment because there's lots of testing. It's like 10 years of testing before it gets on the market. Do you know how many drugs get taken off the market every year that were previously approved and then they come back and be like, oh fuck, take it off because we're seeing all these other adverse effects all the time. It happens all the time and I like, oh fuck. Right. Take it off because we're seeing all these other adverse effects.

All the time. It happens all the time. And I can't remember the actual website you can go on. I know. Liz, Sean Stevens, that was another point that he brought up. Like he listed a couple of like drugs on there and you're like, whoa. Yeah, it'll list all the ones that are getting taken off

and they all passed all these crazy, you know, super strict regulations. So stick to the, you know, I don't know, stick to the stuff we've been eating forever. And I'm not saying because it's better, because I'm sure along the lines, you know, as we get smarter, science gets better as whatever, we're going to create artificial things that are going to be really good for us. I'm sure, but we don't fucking know. We don't know enough yet.

And it can't compete with, you know, thousands, a hundred of thousands of years of evolution. So, you know, don't take any of that shit. You wanna take a pre-workout, drink some coffee. I tell you what, man, Camera coffee, best pre-work I've ever had. And as I drink it more consistently, I feel better and better and better.

And I've never had a pre-workout that even compares that. And it's natural, it's coffee. Right. RepJM90 is asking, how do you incorporate the YouTube exercises, such as windmills, into the maps programs? That's a good question. That's a good question. Yeah. So if people don't know, we have a YouTube channel. Yeah, mind pump TV. And we list lots of different exercises, movements. Some of them you've never seen before. Some of them are very common,

and we kind of break them down. He was asking, so he has a lot of maps for families. Yeah, let me read the whole thing so you understand here. So how would you best incorporate what you guys have been featuring on the YouTube and your Instagram into your maps programs? For example, I'm in phase one in maps green and I want to incorporate windmills, Turkish get ups, so I'm adding them to my mobility work. I also want to include farmer walk, step ups, and some other movements.

I'm splitting them up between the three workouts and adding them to the end. Is this a good way or do you recommend something else? So this is a great question, so people understand the whole purpose of why we created the YouTube channel, how it works with our program. Something that for those that have just started tuning in with us in the last probably six months or so, it's been a while since we talked about when we created a program, it was really, it took us a long time, two, so almost a year before we started rolling things out because we did not want to create anything cookie cutter. And we always knew that even all these programs that we would lay out as detailed as they were in the way we failed.

There will be limitations even still. Yeah, it would still be limitations and we wanted to provide what we would end up calling mods and we would create this channel to where people have options. So this is a big purpose for the YouTube channel. So if you're not tuned in, if you don't have a program, get a program, get into the YouTube, and this is how we're going to use this, and it's gonna forever grow. Now Justin has the maps, I think probably green is the hardest to explain. Wouldn't you guys say because I feel like

red or black, it's very cut and dry. If we teach you a more moving parts. Yes, right? Because if I teach you a, for example, I just showed a great rear delt exercise and a mention on there, this would be great for focus sessions if deltoids are one of the things you're shoulders

or one of the things that you wanna develop, then this would replace an exercise or be added to your focus sessions where, so it's pretty cut and dry, right? But with mobility and performance in green, you know, like Justin's saying, it's everything's connected, it's their cut and dry, right? But with mobility and performance and green, like Justin's saying, it's everything's connected, it's their full body type movements. How does somebody incorporate that?

Yeah, I mean, how do you get better movement? I mean, we actually had to even add a couple adaptations to it that were unique to performance and like athletic-minded movement. And I like how you described that he had already been incorporating these things. So another point that Adam makes, as far as going through the process, the first time through,

that's really the ideal situation is that you get through. And you really have a great understanding of why we put things the way we put them first, as far as the foundation of what the program is. Now we come back, we extract these things like we're showing in the YouTube, like I actually do a lot of what you're talking about as far as incorporating a windmill, incorporating a Turkish get up, you know, farmer walks, you know, these types of things are like great, great movements that I will either, I will

use with purpose. So if it's, if it's to provide a movement skill or to assess my movement ability, you know, Turkish get up, you know, windmill, those types of things, I want to make sure that I have the ability to communicate to, you know, through my upper body and lower body efficiently and have that cross sectional firing, have that rotation, you know, be really intricate in my movement patterns. Those are things that are important to me. And so, you know, as far as like incorporating them on my mobility days, I might just work on that as a skill as far as movement is being my skill.

That's my focus. And if I'm not moving properly in those types of movements, I'm going to utilize more mobility techniques to bring that up, as well. You could also use it for strength. I'm doing a former walk too. I'm strengthening, keeping my shoulders depressed and retracted, and I'm walking with it, but I'm reinforcing that posture that I can take into my lifts.

And so I might be priming some movements, some exercises in my workouts. So there's lots of different ways that you can utilize them. However, that's why they're in excess to what we have as the base. Well, here's the thing. So this does it, highlights a couple of things.

Number one, this highlights, a question like this really highlights one of the many detriment to a body parts split routine. Let me explain. If today's, you know, like what day do I do a farmer walk on? What day do I do a windmill on? Right. You know, what day do I do some of these movements

that incorporate so much of my body? Today's, you know, I know a windmill on? Right. You know, what day do I do some of these movements that incorporate so much of my body? Today's, you know, I know a windmill will work my back but it also works my shoulder and a little bit of my hamstrings will fuck. What day do I put it on? You know, farmer walks, I mean, this is like for you traps. Yeah, farmer walks, I guess it's for your grip

but it actually works everything, right? Well, this is why there's such a disconnect with, I don't know, like sometimes I don't really have a lot to contribute to the mindset of like, I wanna build know, like sometimes I don't really have a lot to contribute to the mindset of like, I wanna build up my traps, I wanna build up my shoulders, like, what? Like for me, I want everything to produce a movement. Well, so I've been incorporating a lot of these,

these exercises into my workouts, and I do do full body workouts, so I don't run into that problem, I'm not running it, but I do run into sometimes, where do I place it in my workout? Because I may not wanna fatigue something if I'm working somehow sometimes where do I place it in my workout? Because I may not want to fatigue something if I'm working somehow. It's a very good question.

Yeah. So here's the thing. If you do movements like this early on in your workout, it's because you're trying to make them the focus of your workout and you want to get stronger and really focus on the resistance. If you do them at the end, you're going to practice them as a skill.

You're going to go light and I'm just practicing and going through the full range of motion. Or you can do it on off days. And if you do it on off days, it could be used either way. I can go in there and kind of do it hard and heavy, but realize that it may, you need to, you know, maybe reduce the intensity on the day. You know, I carry your soreness by carrying

over to your foundational. Or again, I'm going at it and I'm gonna do it a little easier. The other day, I, you know, I did a deadlift, I started with heavy deadlift, and then I went to windmills. Now windmills, you get some posterior chain with windmills, and you get some of that lower back in windmills.

And I did them after my deadlift because I wanted to maintain that strength for that big heavy deadlift, but I also didn't want to do it at the end of my workout because it uses up so much of my body, is I'm not going to do it after I did everything. I want to do it right around end of my workout because it uses up so much for my body. It's I'm not gonna do it after I did everything. I want to do it right around the same time I did my deadlifts.

But again, if you train your full body three days a week with heavy hard workouts like we prescribed in all of our maps programs, it's much easier to throw in all these awesome exercises. And let me tell you something right now, and I'm learning this firsthand myself. Compound, complex movements, barbell kettlebell dumbbell movements,

you know, movements that utilize the entire body, not only are they more functional, we've always known that in terms of making a career. You'll build more muscle, period, period. Like you will build, I- Yes, signal gets louder. Dude, end of story. I personally haven't done, I've done maybe curls

once or twice last week and the week before. And my arms are more defined and more muscular because I'm utilizing some of these bigger movements with kettlebells and with barbells and dumbbells. And you know, I'm doing heavier pulling movements. I'm doing more of these presses with different angles. I'm working in different planes of motion. And my body looks better and I feel better in different planes of motion and my body's look

It looks better and I feel better than I've ever you know felt and looked before So these movements are and they they're they're up there man They're gold like the windmill for example. I'd consider it's a foundational movement A walk a farmer walk. It's definitely pretty fucking foundational And it's funny because the foundational movements tend to mimic You know what we would do is for hard labor or what kind of strength you would need in the real world. Walking while holding something is pretty functional. Well, this is also why I love our form because this is a lot of the dialogue. What we're the dialogue we're having right now is a

lot of the communication that we have with our people in our form because this is an excellent question. It is the purpose of why we created the YouTube, why we created mods, why we created these programs, and we encourage people to interchange stuff. But the couple of things to take away. One, I always recommend to people to go through all the programs, the nine months of training the way we set it up first.

I mean, you are gonna get so much bang for your buck by literally following things to a tee. Then when you come back through these programs, like say you're revisiting red or you're revisiting green, you know, now we're starting to get really creative and we're starting to add a lot of different unique moves in there, you know, and we just said that beginning can be good, the end can be good or on the mobility day. So really there's lots of flexibility. It really just depends on what's more of a priority to you.

Sal mentioned he does it at the end of workout. I tend to do those moves before I workout. But I'm not really doing them really heavy. I'm really just I like the way I because I feel like a like a Turkish kid per like the wind meal. It's such a full body move. It connects my entire I feel so warmed up after it that when I go in to all my any of my other bigger lives, man, I feel, I feel right. As soon as I get into that, normally like, if I lay for example yesterday, I literally did this. I did windmills yesterday, and then I went into a dumbbell press. Never would have ever done that before. Pointed, I feel so connected. Normally, I feel like the first set or two

of dumbbell presses is like, you know, a shoulder is waking up and the cranking and the popping and kind of really focusing on squeezing my scapula back. And a lot of it's just getting, man, I got right into them 90 pound dumbbells my first set and they just flew up and then I was right into it and it felt just amazing because it just connected my body. So I'm not trying to become super, super strong at the windmill. But I do want to see myself slowly progress and it's really just to prime my body. So you could put it in the middle, you could put it at the end,

you could put it on the mobility. So there's a lot of flux, but just depends on your priorities. Well, here's what's exciting about doing these forgotten movements, or these old school, you know, functional foundational movements. Here's what's exciting about them. Once you start doing them, and you start practicing the form, and you start to feel comfortable with the form You start to experience those new B strength games. Yes, okay

So remember the first time you started barbell squatting properly or the first time you started deadlifting properly and And once you got the form down all of a sudden was like 10 pounds stronger every very rapid very in the beginning It's very rapid because a lot of it is CNS adaptation, right? Yeah. You just get strength gains fast and furious. Well, that's what I'm experiencing right now, some of these movements, because I never really made them a part of my routine, you know, regular part of my routine.

That's what you're gonna experience. So, you know, I know some of you thinking right now, like, look, I'm just looking to look better. I really don't care. I just wanna work out my lads, my delts, and I wanna hit my body parts or whatever. Incorporate some of these movements, get good at them, and your strength gains are gonna go up

very quickly in these exercises, and believe me, there's a lot of carryover into your exercises, and of course, as we all know, strength contributes to how you look. So even if your goal is just to look a certain way, this is why we created the sexy athlete bundle. We literally took maps performance, which is totally mobility based,

and we took maps aesthetic, which is totally how you look based, and we combine them, and we teach you how to blend them, and mix them, whether you're more aesthetic based, or you know, orientated, or if you're more mobility-oriented, you can take them and kinda do both at the same time,

which is kinda what I'm doing my routine now, but I mean, the and kind of do both at the same time, which is kind of what I'm doing with my routine now. But I mean, the strength, like I said, the strength gains, fast and furious. And so I encourage you to try these different movements, throw them in your routine, take out one of your exercises, do all the time, throw this one in. The first couple of weeks are going to be kind of weird because you get it used to them. But after that, you're going to see strength gains go up very quickly and your body's going to change. It's going to blow your way. So listen, if you like Mind Pump, go on that, you're gonna see strength gains go up very quickly and your body's gonna change. It's gonna blow your way.

So listen, if you like MindPump, go on iTunes, leave us a five-star rating review. If we pick your review, we're gonna send you a free t-shirt. Also go to MindPumpTV on YouTube, check out our new YouTube channel. We got all the exercises that we're talking about, and then some, we got more stuff there too. And also go to MindPumpMedia.com,

that's where you can find maps performance, maps and aolic, Maps Esthetic, Maps anywhere. You can get the Super Bundle or you can even check out the sexy athlete bundle available right now. 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 Super Bundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having sour, adamant, justine as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating in review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. you