Mind Pump: Raw Fitness Truth - 373: Best Powerlifting Programs, Inflammation vs Soreness, Vape Pens & E-Cigs & MORE

Episode Date: September 28, 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 E Cigs, Vape Pens and their health implications, the difference between inflammation & soreness, popular powerlifting programs and Kinstretch. 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)

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There's only four days left. This promotion will be closing out this month. Check it out, mindpumpmedia.com. If you wanna pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Remember when he's on the plane?

And he's like, the bad guys, like they set up a bodyguard with them, and they're like, you're gonna fly over here and do whatever I don't remember what he was supposed to do. And they stole his, you know, they kidnapped his daughter, as ransom. So he's sitting on the know, they kidnapped his daughter, his handsome. So he's sitting on the plane, then he like bends over to do something.

He comes up and he fucking elbows the dude and knocks him out and then puts a coat over him. And the, the, the plane stewardess comes over and she's like, what's the matter? And he goes, oh, please leave my friend alone. He's dead tired. Yeah. Shut the fuck up.

What is that, what is that from? Dead, commando. Oh, that's crazy. I was like, what does that sound so from? It's one of the, Commando has one, if you haven't seen Commando, you need to watch it because it's got one of the most ridiculous fight scenes you've ever seen in your entire life. It wasn't there one moment where he was like holding a guy off a cliff and he's like, he kept hanging around. Yeah, or something stiff like this. This is my weak arm. Yeah. Oh, and then he throws at the end of it.

He throws the bad guy like the main dude like through this like steam pipe, which then like blowing steam through at the end. He's like, let off some steam. See, can we please I can we bring that back in movies? Well, this studio is almost done. And when it's all done, right, we have everything that we need in there As far as the stuff that we need to make it in movies I want to put a big ass TV in there dude I want a big ass TV up on that thing because how cool would it be on like a off-week in the kids come down everyone's hanging out We're doing our thing. We got commando pull like full like on the big. Yeah, I don't think my kids can watch that

Too much for them Hey kids have a seat. We're gonna watch Predator. Yeah. It's a great movie for children. And what, what, what, I'm trying to remember how old I was when I watched Predator. How old were you? Oh, man, I was pretty young.

I watched, I must have seen Predator. Maybe like 16. A hundred thousand times. 15. No, we were before it was before it. 14. I was thinking like 12. Do Predators got some of the best one liners ever.

Yeah, ever. It's so good. That's the get to the job. And then what's his name's on there? Jesse Ventura. Yeah. He's, you know, one of our, he's like, he's the dude with like the mini machine gun

and the mini gun. What happened to Jesse Ventura? I mean, after he, Oh, fuck, he's a lunatic. Yeah, yeah, yeah. Well, he, what, what state was he? Minnesota. He was Minnesota's governor.

I think he's in Mexico somewhere. Dude. He's like a hardcore conspiracy theorist Yeah, if you read so you're like aluminum foil on his head. Yeah, really yeah, cuz what I mean remember He was making his whole run into politics and it was a big deal and then also got into deep really Yeah, it's fucking corrupt. When did that happen? I don't even remember like that transition He's just if you if you Google some of this stuff, he's just like, whoa. I'm going to now, that thing. Well, it's because he started out.

He brought, he had that show conspiracy theory. I watched it, it was hilarious. He would bring all these crazy people on there and then I don't know, maybe that just convinced him. Kim trails a reel. Yeah, man. Yeah, he's a little, he's a little, but he's extremely entertaining.

And on Predator, he was, Oh, he's the man. Hilarious. Yeah. Yeah. You're a cut man, yeah, he's a little, he's a little, but he's extremely entertaining and on predator, he was, oh he's the man. Hilarious, yeah, yeah. You're cut man, you're bleeding. I ain't got time to bleed. I ain't got time to, you know I've been waiting my entire life to say that, I mean, I still hasn't happened yet, but I'm waiting for that moment to happen where I get hurt.

I'm bleeding, everybody's concerned, and then I can reply with that. You know what, I've got time to bleed. Everyone's gonna be like, that's one of those things that happens and then after the fact, you go, fuck, that was my chance, I forgot to say that. You know what? I got time to bleed. Everyone's gonna be like, that's one of those things that happens. That happens. And then after the fact you go, fuck, that was my chance. I forgot to say, you know why? Because you're all caught up in the moment. Well, because if I got kind of, I was bleeding, the last thing I'll be thinking is that I have no time. Oh, yeah. The first thing I'll be thinking is, fuck, I'm bleeding. It would never work.

No, but in the movies, it works. You wouldn't be that way. Adam, I'm so happy you're back. Did you guys miss me? Yeah, because, I mean, it's not as handsome in here without you. It's not as handsome. It's just not. It's not as well. Well, of course, I leave. It's handsome. Don't get me wrong, Justin. Don't be offended. It's just not as handsome. Do you understand how challenging this was for me? Because I'm leaving you on a trip, which I haven't done in a very long time. And one of the things that is always important to me and balance is very important. It's very important that, especially when I've been with this woman for over six years and she does everything for me by my side,

like puts up with all my shit, I feel like every once in a while, every once in a while, we do a trip like this and I always promise her, like this is where you get all of me. We leave on a trip, the phone goes away, like I'm not in work mode, I'm completely present. And of course, we fucking get to Hawaii

and we've been doing this for two, two little or two and a half years now. And we're fucking number one. And you asshole, number party. Number one in the fucking world in fucking health and fitness for podcasting. And you know how hard that was for me to not And you know, it was cool. She was obviously very cool about it You know, so that's why I was able to communicate with you guys and I still get celebrate over there or something

Yeah, we did a little bit But I really I really wish that was here, you know, I wanted to be here with you guys and well You know you guys you and Justin have taught me a lot since I've been working with you one of the things you've taught me is to like pay attention to the signs and how things work out. And you guys talk about how, you know, like mysterious things will happen. And it's really weird. You left and we hit number one. So I don't know. I'm just kidding. Interesting. I think it's work out. So weird. Yeah.

I'll just extend the trip for a week. That's probably that for sure. Don't fucking do that. Like I said, we need to hand some factor. Yeah. No, it was a body. We got the brains. Yeah, Voltron needs a face. It was a great trip. It was beautiful out there, but it was challenging with everything going on here. I mean, this is something that we've all worked so fucking hard for for the last couple of years. And I feel like we are finally in a position where it is this, you know, it's, uh, it's exciting now, you know, what's like recognition? You know, it's like, I don't know.

I guess for me, it's a lot of people that don't really pay attention until you're big daddy on top, you know, and it's like, once you reach a milestone, like that, it's nice to just be like, yeah, we just did that. Well, being on Ben's show gave us a huge boost because we, we, we, we, we, we, we, we're really bad at mind pumps, uh, does some things really bad. And one of the things we're really bad at is getting exposed. And that'll mean in the, like, show up, we're good at that. Show up our junk expose because we're good at that. I'm talking about, we're not good at exposure on when it comes to social media or, you know,

and so being on another podcast, you know, introduced us to new people. They heard us, they liked us, they came over. Now they, now they listen to show. I've gotten quite a few messages from some of Ben Greenfield's fans. And so if you're listening right now and you heard of, you listen to us now

because you heard of some Ben Greenfield welcome, it's gonna get much worse from here. Yeah, I think. You think it's something that we're bad at or do you think you just have a different philosophy? I feel like we have a different philosophy about things. I feel like. No, I think if we, I think it would be better

if we got more exposure. I just think we're just, yeah, but you know, we are, this will take everything that you do. So if you spend most of your time, you gotta put in your time is how I look. Yeah, and you know, of course, hindsight's 2020, but you know what, I remind, what we remind me of, it reminds me of that kid who's like,

you know, everybody's like, dude, check out this new band, they're so good and the kid's like, fuck that, everybody likes that band, I'm not like, we sometimes don't, we break the rules because the rules, like we see what people, like, this is what you're supposed to do to grow your podcast. We're like you. We're gonna do it differently. Yeah, I like that though. Yeah I you know, and I have so many podcasts that I listen to we all do right we all have our favorite five or six

podcasters so that we all listen to and You know none of them keep me hooked all the time because There's always guests guests guests, guests, guests. Oh yeah, lots of everybody. Because that's the formula. The formula is be on a show, get someone on your show, constantly be doing that because it's just a numbers game. If they've got 50,000 people,

even if you're the worst podcast ever, you're gonna get 1% of those. And it's just, I don't like that formula. Well, you know what, you make a good point because we do have a lot of listeners that are in the business of fitness and trying to grow their brand through social media, which that's just the reality of today. You know, if you don't utilize social media properly,

you're missing out quite a bit, just part of the business now, and you make a very good point. You know, we're taught that it's a numbers game, right? Just get the followers, just get lots and lots of followers, but there is a quality that you're missing when you're just doing that because you could have a page, an Instagram page with just 10,000 or 15,000 followers, but they're, but you provide really good content, they're really connected to you, that, you

know, there's lots of comments, lots of interaction. You have more of an impact than if you just had, you know, 300 lots of comments lots of interaction you have more of an impact Then if you just had you know 300,000 followers that aren't really that you know They're not that deeply connected to you. They don't really give a shit that much and you see that I think a lot of times with You know there are there's certain podcasts out there You know who just grow because there are other people shows But they don't necessarily have a big impact and And I think we have some really good fans. We get a lot of interaction with them. And this is why I think there's,

I mean, there's some of those that are listening that care. Like we have some, sorry. I apologize for people who don't give a shit about podcasting and have any experience. I get into business like that or get into any sort of a social media business, but there's something to be said about, you know, that's what we did.

We focused on the content and perfecting the craft and learning that side. It's such a new social, especially for us guys, right? I mean, if you were the generation below us, right, a little, I think you come out. You can grow up with it. You grow up with it. So it's your little more savvy. It was something that we had to learn and then not only did we have to learn how it works, but then also how to utilize it as a tool for business because that's not how It was something that we had to learn and then not only did we have to learn how it works

but then also how to utilize it as a tool for business because that's not how we did business growing up. So, I think there's something to be said about that. We have so many friends that have a quarter million to a million followers that are connected to them. Like you said, you have a page that's roughly 11,000 people on it, but the activity and content that's going back and forth and communication with the people on there, it blows away most of the pages

that I've seen that have a million people on it. And then when you're trying to make it into a business, I mean, that's really what matters. Well, I think the business is the side effect. We talk a lot about how the way you look is a side effect of your health. So if you're just constantly focused on looks, you're never really going to get there. But if you focus on health, then you'll look the way you want because healthy looks good. The same is true with good business. And if you focus on what's important with business,

then you'll get the business. But if you just focus on pushing numbers all the time, but don't focus on the important stuff, you may grow initially, but you'll eventually run into problems. And there's lots of companies out there that are great examples of that. We talked about shreds many episodes ago.

That's a great example of that. They didn't focus on the quality. They didn't focus on, it was all about just growing, growing, growing their brand and then they fell apart because they didn't focus on those. It's the housing cards. It's this big, beautiful structure that is empty inside. There's no value to it.

Yeah, and I know, I would, I tell you what, man. I mean, our message seems to be resonating, I think, with people, people are kind of ready to hear some of the stuff that we're saying. It's not revolutionary. That's the thing too, is that we're sitting here? It's just like old truth that people haven't heard in a while. You know, it's like just bringing it,

resurrecting it, really. I never thought, I never thought the reboot when we started Mind Pump that saying stuff like focus on health and longevity would resonate so strongly among bodybuilders like I'm getting messages from bodybuilders like man you're right like that's what I'm going to focus on I'm like whoa well I never thought you think a lot of them get into it real similar to like I did you get into it because you want to take yourself to this level of of health and fitness because you pair those together right

when you most people when they think fitness they think health sure when, because you pair those together, right? When you, most people, when they think fitness, they think health. Sure. And when you look at the cover of a magazine and you see somebody super ripped and shredded, you think, wow, they must be really healthy. Right. That's the assumption that you have. So, you know, when you get in there and you start, and you get, and you hire a coach, and you start competing, and you start going to the training, and you start realizing how,

how you feel as you go through that. You start to go like, well this is healthy. Yeah, this doesn't add up or like, man, maybe I don't wanna look like that. Like, how does he or she do that all the time? If they look like that, do they really live like this all the time where they're just

balanced the whole time and they're way out of balance? Yeah, so I think that's why it's resonating with so many, which I remember when I went through it with you guys resonating with so many, which, you know, I remember when I went through it with you guys, and I was like, you guys, you just got this fucked inside of the business, this fucked up. Like we knew the industry needed to help before bodybuilding. Like that wasn't even, that was a whole, that's just a whole another piece, like just the industry in general, when it just comes to supplements and, and magazines and all the information that's getting all the social media, fucking, know, fitness icons that are out there, all the bullshit that's out there

We knew there was so much of that and so much that people just didn't understand or we're getting sold the wrong information And then we died then I dive into the bodybuilding thing about oh my god And these are the people that everybody looks up to and things like these are the fucking fitness fitness gods and gurus It's like well, it's funny because my, could be further from the truth. Well, yeah, in my own evolution, as we've done the show, has, it's continued and continued. And for the first time on my life,

I can say 100%, my goal and my priority is not, has nothing to do with my appearance, has nothing to do with, you know, maxing out with my lips, has nothing to do with any of that, for the first time in my life. Now, for a long time, being a healthy, mobile, feeling good, has been bumping up, you know, towards that. It's been kind of bumping up in almost trading places,

but it's always been like, I like to be strong, I like to look a certain way, and then very close second was health and longevity. For the first time in my life, they flipped. And as a result, and I fucking, it's funny. You could preach it all day long, but until you experience it, you don't really know. For the first time in my life, health and longevity

are the only goal or the number one goal. And what's the result of that? I look better. Better performance. I'm leaner and I'm performing better. And I'm blown away dude. It is crazy. Dude, I'm leaner and I'm performing better and I'm blown away dude. Like it is crazy. Dude I'm tripping out.

It's like, I'm walking around very lean and normally to be this lean, I have to focus on being lean. And the past it was like I was cutting. I was watching my food. I was really, okay I gotta stay at 7% body fat or whatever. I don't even look at that anymore.

It just happens. Yeah. It's so weird. It's so crazy. And as much as I preached it, I didn't really 100% follow it because your own ego, your own perception of things is so, it's so inside of you, it's so insidious that you don't even realize it until you're out of it. Once I came out of it and I looked back I'm like I thought I was I thought I was doing everything right before I had the right perception before and

And now I realize I I didn't like I didn't see those things Yeah, but I don't want to know what I don't want to do and I always have to to check you when you go this route is that You weren't anomaly when it when it comes to this like so and you have you've been doing this for a very long time And it's and you're very self-aware and emotionally intelligent so to take you to get to this level. I took a long time. Yeah, and I don't want to know. It's experiencing both extremes.

Exactly, exactly. So I don't want to knock people that have goals or chase PRs or do things like that because there's a part of that that I enjoy that I think is okay. And I think, but what I think is important to understand is that there is an evolution to it. There is an understanding that of self-awareness, like, why am I doing all this?

What is the point of all this? Well, it's just interesting, I think, too, just from that perspective of understanding that, tapping into this frequency and really getting into with your body at a higher level, like, why aren't we focusing on that? Why aren't we trying to strive to achieve that? And what that looks like? And I think that that might be something that you're slowly starting to really tap into, so I think that's why it's getting passionate about it.

I'll tell you what, if you're listening right now and you stick to fitness consistently and eating right consistently and always trying to learn and always paying attention to your body and grow. Eventually, that's the point that you'll start to get to. It takes time though, but my point is you'll progress and I don't mean just your body will progress.

I mean, you're understanding of your body and you're understanding things will progress. So it's just something you can look forward to, but I tell you what, I haven't been this, I've always loved exercise, I've always loved exercise, I've always loved nutrition, okay? I've never lost my love for it, but the passion that I found for it now,

it's equivalent to the passion I had when I first got into fitness, like the first time, I remember walking into a real gym, because I started lifting weights at a young age, but I lift weights in the backyard, then I went to a gym for the first time, and I remember that feeling of going in and seeing like, holy shit, like look at these machines,

look at this equipment, like it was this incredible feeling of excitement and newness and it was just, it was a wonderful thing. And over the years, you still love it, but you kind of lose that because you're used to it. You know, I've been in so many gyms, I've been in, I've worked in gyms or whatever. For the first time since then, I'm getting that feeling again, like I'm walking and I'm

super, I get this strange, not strange, this very familiar passion that I used to have before and it's this next phase. And, you know, for those you listening, you just stick to it and continue to try to grow with your understanding of your body and how things are working and you'll find that you'll continue to reignite your passion for what you're doing. Rather than the opposite, you won't get bored, you won't get stagnant and then stop. If anything, you'll reignite and find yourself

progressing more and more and more to the point where, I work out as such a way that I wouldn't have been able to do five years ago because it would have been too difficult. But now it's like second nature. It's pretty awesome stuff. I'm really enjoying it, so. But oh but now it's like second nature. It's pretty awesome stuff. I'm really enjoying it So, what oh shit Today's quas 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. Click the chimerilink at MindPumpMedia.com and input the discount code MindPump a checkout for 10% off. It's the motherfucking car. The eagle has landed. Quick car. First question is from J-Mac 384. What do you think about the e-sig and vape trend?

Oh, God. What are the health implications? Vaping. Vaping. Ma, for, yeah. Yeah, do that. You know, I don't even know if I want to respond to this. I don't even know if I want to respond to this.

Vaping. No, okay, so let's talk about this for a second. Here's the thing. When you're inhaling the vapor from these vape pens that come with these oils, whether it's cigarettes, we'll talk about tobacco, right? These tobacco vape pens, is it healthier than tobacco? Well, we know tobacco smoke is bad for you.

We know what's in there, we know it's very bad for you. Of course, in burning the wrapper and the flame butane. We know that. We know that. What's in the yeast thing, unfortunately, what's in the flame butane flame. Of course, let's just a little bit better. Unfortunately, what's in the easig, we don't know much about either because the solvents that are used, the things that are put in there to keep it, you know, liquid that allow it to burn, that whatever, it doesn't necessarily mean it's healthier because it's vape.

When you look at studies comparing vapor to smoke, That show that vapor is much healthier. What they're doing is they're vaping the actual plant. They're vaping flour, for example, or vaping tobacco. Not the oil that uses solvent that, you know, with the chemicals that are in there. So that's the thing you want to look at. Like, when it comes to cannabis, for example, you can vape canvas either through oils

that whether you salve ins and all kinds of other chemicals, you don't know what's in there. Versus, you can actually get the flour, use something like a volcano that just heats up the flour, doesn't add anything to it, doesn't burn it, but heat it up to boil off the vape, that's totally different. So, what are the health implications? I just think it's another form of smoking,

and we don't know what's in the e-six. Do I think people should be able to smoke them? Yeah, I don't think there should be a legal. You want to vape fuck, you know, go for it. But is it better than tobacco in some ways, maybe in other ways, maybe not. I don't know. I don't know enough to really comment. Yeah.

I, I, I don't think any of us do. I mean, we don't have, it's only been around for what? Maybe five years. Yeah. Somewhere around there. I remember when they hit the market for the cannabis industry. So when we had the cannabis clubs they came they came in and I thought it was brilliant. I thought it was awesome for cannabis. So for cannabis

you know trying to make that as healthy and as possible especially since there we know that there's some benefits to using cannabis tobacco there's some benefits to using cannabis tobacco. There's no real benefits to tobacco. I mean, the studies that have shown tobacco any sort of benefits to what's more or so minute and they've been negated by all the shit that you get from it. So, to just to get it switched over to vaping right now and not knowing what it does or the implications from that,

I'm not a fan. And I don't like things like that that I see like, it's turning, it reminds me of how people were smoking 20 years ago where it's just like, it's the cool thing to do. Right. I everywhere I go, I see these people blowing on these. It's like seconder robot dick.

It does, look at me. It does, there's no, yes. And yes. I know this is so wrong to say, but like you just, you look cooler smoking a cigarette. You really do. Nice. You do. you look cooler smoking a cigarette you really do You look like a fucking cowboy you do exactly you look like a second robot. You look so much like a cowboy with Infosima, you know who you know who uses those is all those fucking hipsters you talk about Justin

That's who smokes those all the same the same dudes with a beard the big of the big old beard and shit And then they can't change a tire on their car, but they're sucking on their vape pins. You know why they do that? That's what I envision, right? I'll tell you why vape pins are popular. It's not because of the health. It's because of their pre-its. It's because it doesn't smell.

It doesn't smell like cigarettes. That's why. And the society has, at one point, cigarettes were cool, and then now they're gross, and so nobody smokes cigarettes, but I will say something. It's a good point. I would much rather be around somebody smoking that.

Okay, so let me back pedal. Let me back pedal. If you were, if you're somebody who was already a heavy smoker and you made the switch to this, I kudos to you because I think there is enough out there to, I believe it's probably better. How much better? I don't know how much better, but I think it's a little bit better than the choice of smoky series.

And even if it's not a better, healthy choice for you, it's better for the rest of us that I gotta sit next to you. So if you're somebody who was already a major smoker, you made the switch over to the vape pens, kudos to you for maybe heading in the right direction. Well, there's been a couple studies on vape pens and when they're being used to help people quit smoking cigarettes and the results have been pretty good.

People who go to a vape pan with the intention of quitting cigarettes is are far more effective than using something like a nicotine patch. Okay. So there you go. So that's that. So they still get that, that sensation of bringing the cigarettes to the mouth, sucking it in and they also get that frequent. Here's the thing.

And I get that because I'm a joint smoker. I would rather, you know, and I know that it would be much healthier for me to whip out my big ol vaporizer and vaporize. And I get that because I'm a joint smoker. I would rather, and I know that it would be much healthier for me to whip out my big ol' vaporizer and vaporize, but I enjoy that. I mean, there's studies on that also, right? The whole, the whole, the whole, the whole, the whole. Well, so here's a thing. When you're giving your body something

that produces a, you know, not favorable in the sense of for your health, but a feel good effect, the shorter lived it is and the faster you can get it, the more likely you can become addicted. So in other words, I smoke a cigarette, the effects that I feel from it are very short-lived, but I can get those effects very quickly

by sucking on a cigarette. One of the fastest ways to absorb, to utilize any compound is through the lungs. Enhaling something will hit your brain very, very quickly. And so it's like this perfect storm, which is one of the reasons why cigarettes are so addictive. It's also why people can get addicted to joints and that edibles. I noticed too, like they made sure to manufacture in those mechanisms that give you that addictive sort of, like it clicks.

So meaning that, like feel and everything. The feel, the light that comes on, like it's the, you know, the amber that glows, like, you know, and they try to make it. So it's like it's same kind of an experience because people get addicted to the ritual of it. Now, I'm gonna say some real controversial stuff, but it's completely backed up by science.

Nicotine, the chemical nicotine that we know is the reason why cigarettes, one of the reasons why cigarettes are so addictive, on its own, and if you don't believe me, you can look this up yourself, nicotine itself has proved to have some beneficial effects for the brain. They're finding it, they're finding that it can prevent or reduce the effects of Alzheimer's dementia and may and has some neuro protective properties. It is a mental stimulant and it is even considered a neutropic by many people. In fact, some people will chew nicotine gum to give them a mental boost before hard cognitive

tasks. That being said, nicotine is also extremely... So we're going to try that now. It's real short. That's so good to try that. Well, that being said, nicotine is also... This is an try that now. It's well sure. That I'm so gonna try that. Yeah. That with that being said, nicotine is also more of a stimulant.

Yes, yeah, so you get that from coffee or you get that from, you know, Fedra or whatever else you're trying. Yeah, it's got some interesting brain health effects, but it's also very addictive in the sense that once you stop using it, you get this withdrawal. But there's some science going on right now, some studies on how it can help prevent things

like Alzheimer's or treat Alzheimer's or brain disorders. And I was just listening to a smart drug smarts episode on nicotine and they were talking about how it could be used as a newtropic. Oh, Jesse just covered this, huh? Yeah, they did a whole episode on it, but it was funny, I was familiar with it before because I remember I was on some forum

and we were talking about the health that treatments of tobacco and someone came on there and said, hey, not all the things in tobacco are bad. Nicotine's got some positive and I'm like, what? And then I went and did my own research. Say, what? I was blown away. I was like, holy shit, there's pretty crazy stuff.

But yeah, listeners, don't go get nicotine now, just because I said that. Just research it for yourself. It's pretty interesting stuff. Yeah, it's gonna make it in a pattern snorted. There you go. Yeah, don't do that. Version stuff. Yeah, it's gonna make it in a pattern snorted. There you go. Yeah. Don't do that.

Version 20.16, what's the difference between being inflamed and sore? That's good. That is a good one. That is a good question. Both of them are a inflammatory response in the body. When we use the term inflamed, we're typically, and when you hear the term inflamed, typically it's referring to some kind of acute damage that's not intentional.

Like I hurt my elbow, so it's inflamed, not like I worked out my bicep and sore. So it wasn't unintentional, or we're referring to systemic inflammation. Like my body feels inflamed, which is a result of, can be a result of poor diet, disease, lack of sleep. For example, I know myself, there are certain foods, dairy as one of them.

If I eat lots of foods containing lots of gluten, I'll notice this. If I eat lots of sugar, I'll notice this, where I'll eat them. And later that day or the next day, I'll feel more inflamed throughout. Like I won't be as flexible, I will feel stiffer. My joints will feel as good and so I'll feel inflamed in general. So there is a systemic inflammatory response that can get a little out of control from things that you may do and you don't want them. That being said, inflammation is an important signal in the body.

So you don't want to eliminate inflammation. If you completely eliminated the inflammatory response, you'd be a very sick individual. It's very necessary. Well, it's also part of the adaption piece to muscle growth. So it's an important piece. Wouldn't you correct me if I'm wrong, too? That's also part of the adaption piece to muscle growth. It's an important piece. Correct me if I'm wrong, too. Part of that inflammation is that it's the body sending fluid to there to recover it

and repair it. If you have some sort of damage that you've done in that area, the body is wanting to send fluid, send stuff that way so you get this kind of inflamed or... Yeah, it's sending inflammatory markers that are going to cause swelling is one of the things that can happen, but it's literally, like you said, it is bringing things there that are needed to repair that area, which is why there's studies that show using ice, for example, using ice, a lot of ice to reduce swelling and inflammation might actually slow down the healing process. They're finding now in some studies,

like there's certain doctors and specialists that are saying you probably better off not icing except for extreme situations. Really? Yeah, pretty interesting stuff. Yeah, well, how about the loss of, like, you know how it gets super stiff and you lose range of motion?

Like, because I've, I don't know, I've had people like in both camps of that as far as like physical therapists talk about, like, you know, maybe not applying ice right away or applying ice to reduce swelling so you gain mobility, you know, quicker versus, you know, so that way you can go through range of motion and get proper fluids and all that through movement versus, you know, so that way you can go through range of motion and get proper fluids and all that through movement versus, you know, just kind of going through the process of the swelling and allowing that. So I think there's a trade off. We did. We talked, okay, we talked about this a little bit before.

Someone asked a similar question. And I think the answer that we gave, and it stands true with this, is that if it starts to hinder or impede on your your performance or your workout following out thereafter, then it doesn't matter if the leaving it alone is better. Not for example, like if I I'm an athlete, I'm a basketball player, just played a professional game. My knees are inflamed like crazy and swollen. Oh, yeah, seriously. And I got a game two days from now. Yeah, and so I have more performance driven you know where you need these type of movements like Rapidly. Yes, this is where yeah, that is an answer to suppress you know the swelling and allow more movement versus going through a longer process and maybe gaining

Exactly right so and now if I now let's flip it back. Let's say I don't have a game I let's say I'm done for the season. I don't have anything for the next you know two weeks before I have to do or even a week Even that I have to do anything also maybe allowing the body to do its own process and recover adapt grow strengthen Would be more beneficial slightly But I see it would hinder that just a little bit But if I don't have a game to perform then maybe not using the ice But if I have a game or I have to come back and hit the weights hard again in a day or two, I would think that the ice in it. And on the flip on the more like average person side,

you know, let's say you're not an athlete, you don't need to go perform and your knees are swollen. There's a trade-off. I can ice my knees, which will allow me to do mobility work, which may speed up my healing, or I can not ice and let the inflammatory process speed up the healing. Which one is better? It's a toss-up. It really is.

It's like when people talk about the ice dips, after a workout, what if I go in an ice bath? The ice bath reduces the inflammatory markers, which may be bad in terms of sending the adaptation signal. However, it also may allow you to work out harder, which may stand a louder signal to begin with. So it's one of those, there isn't a clear answer. I think you have to kind of weigh it out.

You might be creating bad recruitment patterns by going through that process instead of the mobility. You know what, that's a very good point. If I have inflammation and I'm trying to go, let's say I'm given exercise by my physical therapist to correct shoulder impingement and I'm going to the gym and I'm doing these movements and my shoulder hurts and I'm trying to do the movement, perhaps the ice will alleviate enough of the pain and inflammation to allow me to get better movement, which will give me a better recruitment pattern, which would be better than allowing the

inflammation to do his job. Because at the end of the day, I'm going to heal faster even though I may be reducing inflammation where I might need some of the inflammation. So it's one of those things you got to kind of... Well, to me, I don't know. I feel like it's a little obvious because we weren't sports, which all these things are stresses on the body. And if you're just talking about moving everyday stuff, that's different. Like you're comparing two different things. Like in most people

that are getting that inflamed that sore or having those issues, are trying to compete or trying to work out every single day and grow or whatever it is they're trying to do Which those things are not What exactly we evolved to do we do not evolve to go in a gym and you know hammer weights for an hour We did not evolve to get on a basketball court and play basketball for an hour You know five days a week like that wasn't part of our our evolution as human So do these are all stresses that we put on the body. So of course, they're already not an ideal scenario. So yes, the ice is kind of like crutching that.

So it'll allow us to continue to do that. If we weren't doing any of those things, allowing the body to take its natural course, seems like the obvious thing because we have those systems in place to adapt, recover, and move on. It can, but sometimes I think people think, you know, here's the toss up. I'm inflamed. Is it going to improve my recovery to lay here and not move?

Or is it going to improve my recovery to move and do mobility work or whatever? Depends on the injury, depends on the inflammation. Like, I'll give you an example. I've now, and it's funny how I got to keep learning these fucking lessons, like, over and over again, and it's like I forget them, and I got to keep learning them. My pronator terrorism, both arms, this is a muscle that pronates the hand. It feels like it's underneath the bicep, has been very sore for a while.

One of the reasons why it's been sore is I have been practicing a hook grip on my deadlift and I've been going heavy and my hands are just not, my arms are not used to being in that little bit more of a pronated position because when you hook grip, your hands tend to pronate a little more, a little bit more and then lift, you know, four or five hundred pounds. So I've been, I've been sore. So my response has been to do less of that work to try and let it rest. And that works to a certain extent, but it's not as effective as what I just recently did was I went into the gym, I got a pair of dumbbells, I bent my arms at 90 degrees, and it worked on pronation, which hurt like a son of a bitch.

And I went real light, but I took that muscle, that hurt, and I moved it, and I moved it, and I moved it with a little bit of resistance. And it hurt like crazy, and it didn't feel good, and then I stretched it, I moved it and I moved it with a little bit of resistance. And it hurt like crazy and it didn't feel good. And then I stretched it and low and behold, I'm getting dramatic recovery. So I think a lot of times, using ice and stuff like that to allow you to move, as long as you do it intelligently,

and it depends on the type of injury, and it probably knows to loud, right? Yeah, where ice will help to kind of suppress that a bit enough, like you said, to allow for that mobility, that range of motion to occur, I think, is an important point. Yeah, and then they find, you know, athletes that use non-starotal anti-inflammatories,

which chemically reduce the inflammatory markers. They find that athletes that use them on a regular basis don't adapt as well, so they don't build strength as well. And they're later on down the road, they're at higher risk for tendon rupture and major injury because they're messing with that inflammatory signal, which is necessary. It's a necessary signal for adaptation. So we always talk about inflammation, how it's this horrible, horrible, bad thing. Too much inflammation is bad, but too little is bad too.

You gotta have the right amount. Well, when'd you say too? You're unilated. I mean, the difference too, like most of the time when we talk about inflame, we're speaking more towards joints. Your joints being inflamed versus... Yeah, that's systemic inflammation. And soreness is typically your muscles.

Yeah. It's something that you'll feel in your muscles versus feeling like in your joints. So I think that's kind of a generic answer. She's asking the different, or he or she is asking the difference. I know that she's asking the difference on inflammation and soreness. And that's, I think that would be the easy, simpler way to explain. Like when you're sore, you're going to feel that in your muscles, which is totally fine and normal. Yes, it is a sign of overtraining a bit. Inflammation, you're gonna feel that in your joints also can be very normal, but it also could be related to food too, depending on your diet.

Barbell Bre is asking, what do you think of popular powerlifting programs such as 5x5, 531, Juggernaut, Westside, etc? There's a good question. Well, of course, we're fans of that. Yeah, for sure. Here's like, I love this question because, here's the thing, we talk a lot of shit about programming, exercise programming.

The one we don't talk shit about. Well, because legit powerlifting protocols. And the reason why we talk shit about programming is we're talking about like general fitness routines. You know, P90X insanity, you know, gets you in shape, burn body fat, and bodybuilding workouts. Those two categories of fitness programs have some of the shittiest programming ever. They're put together almost with no, you know, with no plan or purpose or reasoning.

Bodybuilding's programming is much better than the typical fitness fad programming, but it's not good either. But when you get to strength sports or activities that require like that have like metrics like measurable. Like I don't give a shit what your workout looks like. Did your bench press squat and deadlift go up? Right. Yes or no. They typically have much better scientific programming, powerlifting programming, you know, the five by five five three one juggernaut Westside like all these different programs proven methods there. They're smart programming. They're different But they're small off as another one. It's great exercise programming. Olympic lifting programming is another one great programming You take an Olympic coach and have them design you routine for Olympic lifting. They've given you good exercise programming.

Yeah. Unfortunately, these are the programs that are not very popular. Most people who look to get in shape don't go pick up, you know, and go to a West Side Barbell Club and look at their programming to try and work out. They go, it's unfortunate though, because they probably see more results. Way more than they would anything else that's out there right now. Way more. Yeah.

I know a lot of like people who are listening right now who have no intentions in competing in bodybuilding. They just want to build good muscles and get lean and they're following the typical body parts split, Flex Magazine bullshit routine. They do way better if they picked up a powerlifting routine and just thought that. Well, I think too, they really focus on the intricate little pieces to each technique.

So one thing I was impressed, like somebody was going through one of these programs and they took, they basically had a protocol where they would pre-exhaust like some contributing muscles like seared deltoids or into a bench press. And so this way that they're more focused even on just the technique of

Pressing and keeping the bar path in line and so you know, there's just things like that that like I think it's it It sets it apart apart from just like your your volume and and just rep count and You know like just like a machine-based programming. It's, you know, when you have anything where the results tend to be very subjective, then you get a lot of fluff, you know. When the results are objective, like, are you stronger or are you faster, then the programs tend to be whittled down to what actually works.

This is true for anything, look at martial arts. If you go take a martial art that has no full contact fighting, you're gonna see a bunch of fluff and shit that doesn't really work in self-defense. You go to a boxing gym. A bunch of animal moves. Yeah, you go to boxing gym or MMA gym where they actually fight each other,

and you're not gonna see nearly as many techniques, but the ones you see are not gonna be a lot of jumping. I'll tell you that. They're doing moves that actually work. When you pick up a powerlifting program. Yeah, what a good point. It's true. You pick up, look at, look at. Here's like five exercises. Yep. And then and all of them or anything that you do outside of those five exercises are

all small things to help you improve those. Yeah, those exercises, right? Bro, bro, let me tell you something. You take, you take a frickin, you take your typical McDowjo type one dough or whatever, March, you know, where they don't fight. Tigers claw. Where they don't actually fight.

They just do the moves and shit, right? They don't actually fight each other. And you put a boxer in there with like two years of boxing experience. He's gonna beat the crap out of people and he has like four moves. He's got like four moves. Whereas the Taekwondo guy.

He's a perfected him though. Or Kung Fu guy, whatever's got 50,000 different positions and kicks and hook kick and flip and hook, you know claw move and spin kick and bit boxers Gonna jab straight hook and fucking uppercut you and he's gonna kick their shit out of you You look at these programs powerlifting. There's like five extra side look at maps and a ball like people when they enroll in maps and a ball Like the only time I've ever gotten like complaints is they'll email and be like, there's not tons of exercises on here. It's like, look, do the program and then see for yourself. And of course, at the end they come back and be like,

holy shit, I'm blown away by the progress. Yeah. Because it's not like 50,000 different exercises written out. Right, I think there was another piece to this question that was, it kind of was like, well, and how would you guys add to these programs, something like that along those lines? Well, that's a perfect example. That would be

maps performance. That's right. Yes. I was going to say so there's there's there's you know, there's other things I would incorporate that, you know, besides just trying to to max on PRs or like achieve these specific skills of these lifts. Now what are other skills I can achieve? Yeah. You know, so we'd have to program that out. Now, what are other skills I can achieve? So we'd have to program that out. Well, this is also why too we highly recommend everybody. The RGB bundle is going through all three programs is no matter what your goal is, whether it be strength, base, whether be performance, base, whether it be aesthetic, they all play a significant role in the overall

development of that. And they all have carryovers to the other one. But we also do believe that there is a order of operation here. Yeah. Well, I will say we're on operation. Isn't mean that you can't do it another way. It means that the most bang for your buck would to be to focus on like maps and a bulk, which is very similar to these type of programs where you're doing these these basic movements, but you're learning to perfect those movements, get very good at those. They're the biggest bang for your buck movements. Then you move over and you get into performance,

which now you start doing these multi-planeier things, a lot more proprioception involved. There's a lot of stuff that's going on advanced. The mobility work. A lot more mobility work that's happening. And then you go into aesthetic and now here comes all your little fancy moves and shit that everybody likes to sell their programs around where

there's a place for all those things. And everybody should experience all of them and phase in and out of all of them. Yeah, I'll say this though about powerlifting. Powerlifting, because it's a competitive sport, they've done a pretty good job of evolve. Powerlifters are the ones that introduced using bands and chains. You see a lot more powerlifters use kettlebells. When kettlebells came onto the scene, No power lifters used the kettlebell. Kettlebells were like they were out there, you know, there were competitions in Russia

for kettlebells. They became popular here. Power lifters do what works and they saw that lifting with kettlebells in certain lifts, improve their deadlifts and their squats and their presses. So they started using utilizing them. Oh, 45 the integrity of their joints and they're like, you know, they saw a massive improvement in their lifts. Exactly. And mobility work, power lifters, they could do more mobility work. I think a lot of them get caught up in they're just doing the lifts, you know, aspect.

That would be the one thing I'd see I would say they should add, but they still, they still, you can see them trying, you know, I do see a lot of like adding more and more sleeves and more and more wrists, straps and belts and all these things. They're trying to engineer all these other ways to gain performance instead of addressing the root of what needs to be fortified. Yeah. Well, luckily, there's a movement that's been growing now for a little while in powerlifting,

which is to grow the raw organizations to lift raw. Raw means, yeah, raw means you're wearing a belt, typically. There's even a lot of competitions coming out where you wear nothing, but raw typically means you just wear a weight belt, because for a while, their powerlifting got really fucking scientific with the squat suit. You get the whole suit, yeah, with the waist.

Ben shirt, yeah shirt so sick. Yeah, sure Yeah, oh, and you got to learn how to use it and there's a technique to using I would love to use all that just to see See how much it helps bro. It would take it was you who told me that you'll add a lot of weight Well, didn't you guys both didn't you guys both tell me that if I start because I don't I've never even squatted before with knee sleeves and you said like oh, you'll add like you'll add 20 pounds or so to your squad if you but you here's a thing When you use these things, you have to learn how to use them. It's not like I could put a bench shirt on you,

and then you're gonna go bench much more way. Once you learn how to use them, I mean, just look at the totals. Look at the world record raw for bench press squat and deadlift, and look at the world record equipped with bench shirts, sleeves, and all that shit. The only lift that is close in raw and equipped is deadlift because there's not much you could wear with a deadlift that's going to give you that much of a...

Other than a belt, right? Or wrist straps. Well, they don't allow wrist wraps in any powerlifting, but they do have these suits, these deadlift suits that'll add a little bit to your deadlift, but like a squat, a fucking squat suit, knee wraps, or a bench shirt, oh my God, a bench shirt. You use a bench shirt properly, you can add a shits on a weight to your bench rest. That's what I was thinking about.

Some of these bench shirts are so tight that, you know, you get a guy who's gonna pull it into your chest. They can't even touch their chest, but you're bar. I've seen, take a second guy to put it on him. You know, one guy's like sticking it on, you could just tell it's like a rubber band they're putting on them. Yeah, and it's like, they're lifting so much weight

that their joints can't handle because they have these bench shirt on. These guys will get interviewed and they'll say that it feels like their bones are bending because it's like, they're benching, 809-hour pounds and it felt like their bones were bending but it's like, you know, the shirt, the shirt is giving you all the support.

Crazy. Hey, Dan R, what does your take on Kinstretch? Fucking awesome. I don't know what that is. FRC. Oh, I see. Why don't you break it down when you guys? That's a, I always pronounce his name wrong.

Is it, is he, is Dr. Spanay, the, like the one who started the name, or is Kinstretch actually the type of stretching that FRC falls under. That's a, yeah, see, I'm not sure if it's, I know he's definitely had adopted that into his system. So I don't know if he created that or if somebody else created it,

he brought it into his system. I can't voice that, but it's definitely legit. A legit concept. I'll try and look it up. So what is it? How does it work? As I probably between the three of us know the least amount of this. Yeah, it's basically really just folks nice to you finally. Yeah.

Yeah. On that intrinsic intrinsic force and then intrinsic tension. So basically taking your body through particular ranges of motion, where say, I'm lifting up my leg in a bent position, and I'm assessing how much tension I can even create to lift certain limbs. And transically, without... And transically, it's not passive,

you're not using any tools. This is all, this is all our doctor... Yeah, Dr. Brink took us through this. Oh, so okay. Everything he takes you through, that's like, this is not using any tools. This is all, this is all, this is all our doctor. Dr. Bink took us through this. Dr. Bink. Oh, so okay. Everything he takes you through, that's like, this is total FRC. Or pressing, yeah, pressing your joints or like your knees into the ground or your ankles

or, you know, in a specific position like the 90, 90 for instance, and then just assessing how much force you can even produce because if you can't produce the force, that means you're not connected, therefore, you're not gonna be as mobile and supportive. So, would this be, I'm trying to make a simple example here. Let's say, let's say I'm gonna do a hamstring stretch and my traditional static stretch would be

just bend over, touch my toes, and gravity's helping me, right? Versus lifting one of my legs up and using my hip flexors on my body to stretch my hamstring and using that tension, or would it be touching my toes and forcing myself down using my strength to get myself down?

Or is both of those considered? Both of those are considered that hard. I think a better example would be something like this. As long as PNF. Well, a better example would be to putting your body in these positions that we no longer move in this plane. So like the 1990 puts you in this plane where your hips are contorted in a direction, your

torso is in one direction. And then while you're in that in that position, now can I take my heel and press it against the ground, my knee pressed against the ground, can I get my toes to wiggle and move? Like it's, it's caught, you're working on your neurological connection in different planes that our body should be able to move in because we have the joint mobility to do it. We have the, you have the ability, it would be-

Yeah, it's assessing your abilities. All the way down to your digits, like your fingers, your toes, your ankle, you know, you know, knee, like just all, like depending on what you haven't used in what's dormant, like that'll be very strikingly obvious. I see, I see. It's really working on the neurological connection. Well, I'm connecting the body and all these different, these different planes. And there's also the ramping up phase two, which I like about it, where even Dr. Brink was taking

this through, you ramp up 20%, 40%, 60%, 80%. Oh, 100% intensity. Right, in terms of intensity. Most people, that's a hard concept to even think about. How do I squeeze my body harder, harder, harder, harder, and the thing is, a lot of times we're working out, we're depending on the load to create this environment. Oh, I see. So to, you want to create this tension?

Overcome, yeah, overcome the stimulus. Versus, like with kin stretch, I'm trying to produce that type of environment and to overcome, or to basically get my muscle to react in the same way as if I had this very intense load upon me. Well, here's the thing.

So, if you move in, if someone moves you in a stretch or you move in a stretch, but you're not connected to that stretch, you're improving your range of motion without strength within that range of motion, which isn't doing you that much benefit. You're actually, if anything, you're making yourself more unstable because now you have a larger range of motion without strength within that range of motion. That's how you get them to. Maybe at the ends of the range of motion are left. This is taking you through each very slight incremental process of So, you know, just basically taking like your limbs through the range of motion very slowly, very precisely. So you're in max tension throughout the entire range of motion and then you rest.

So this is what Dr. Brink took us through? So he was exhausted. So he's very exhausted. And it is connected to FRC. So I'm reading it right now so we don't fucking give all this bad information. Good. Yeah. So I'm reading it right now to so we don't fucking give all this bad information Kin stretch is basically an effort to put the FRC principles meant for 101 instructions into a class format Okay, so that's what the definition of kin stretch would be taking FRC principles, which is Dr. Spanay I'm and I apologize if I know I always pronounce I know I always say it wrong to yeah, so it's taking his principles I always say it wrong to you. Yeah.

So it's taking his principles, which is FRC, putting in a class format. So an analogy would be similar to like a yoga type setting, only with a little bit more intention with the connectivity and focusing on that. So I guess if this person's asking what we think about that because it's in a class setting, okay. So my take on that is it's a little less powerful and impactful because it's in a class setting. Okay, so my take on that is it's a little less powerful and impactful because it's in a class setting because, but I still think it's awesome. But I also think yoga is awesome. I think yoga is awesome. I think all those.

It's all if you go in and you're self-assessing. Exactly. Right. So, I mean, if you go in with that mentality, it's a beautiful thing, especially if you pay attention and you have a good instructor that can kind of cue you as to what to pay attention to. Excellent point because that's if I were to go if personally, if I would go through a kin stretch class and like a doctor, Brink was taking me through, I would be as he's teaching, I'd be really paying attention to the stuff that I'm struggling with and then I'd want to dive deeper into that versus just getting in this doing the

class over and over. It's going to help you. They're going to put you through moves that I'm sure you're going to find a few of them in there that your body is going to benefit from, but you know, it's a better one on one. Yeah, you would because you would find the, because everybody's going to have these areas right, where they are like hyper mobile or they have great connectivity because genetically they just were or whatever their job was they've done for years and years has allowed them to stay connected well. Then there's going to have other positions that they completely fail at

or are terrible at. And those are the areas that you want to focus on. You know, it's funny that a practice is old as yoga because old as yoga has been around for a very, very long time that they understood this because when you do yoga, if you do Tai Chi, bro, that's Tai Chi. If you do proper yoga, if you go take a real proper yoga class, taught in the traditional way, they teach you about all this,

they teach you about your intention. There's a line of energy coming up through the top of your head and make sure you press out against the edges of your mat or you, you know, they're constantly talking about this intention and tension throughout these positions, which is why gaining flexibility through yoga

is superior than getting flexibility just through static stretching. I've had many people come in who've done yoga properly and I'm just blown away by how much more functional or flexibility is versus someone who just stretches, you know what I'm saying? Well, Ken, Ken stretched to me or, you know, FRC in this case, I think is the future of like, and that's why we are so excited to be, you know, tying ourselves to Dr. Brink is because this is where, you know, chiropractic physical therapy is really going to evolve

and change because as of right now, they focus on getting you back to just being able to move and send you along where he really addresses the root cause of why you have these poor recruitment patterns and tries to teach you how to fix that. And then the side effect of that is it's going to help whatever injury or whatever thing that you were battling from because you're learning to move properly.

Well, and I think another important thing to add is that, you know, and I think you've checked this before as far as like this becoming a fad and you know, something that's going to grow a lot of legs as far as like the one and only thing to be doing in the gym, which is not the case. It's an insanely good tool. as far as like the one and only thing to be doing in the gym, which is not the case. It's an insanely good tool. You know that's coming, right? I know that. And I know there's just a grand people that all they do is this shit.

And you know, God bless them for now for trying to get it, you know, in people's heads, but at the same time, you know, we can't get away from weights. That's proven to work. You know, this is like a very important thing that we need to keep on the regular. However, I do highly believe this is something we do need to keep on the regular as well. So this is an introduction to something that is a powerful

tool that that needs to be brought into everybody's work 100%. Exciting. Hey, listen, if you like Mind Pump, go on iTunes, search Mind Pump, click on reviews, leave us a five star rating review. If we like your review, if we consider it to be one of the better ones, we will send you a free Mind Pump t-shirt. Also, check out all of our programs. Our RGB bundle give away, where we're giving away maps anywhere with the RGB bundle, so long as you enroll in the forum. It's going to be ending very, very soon. That's at mindpumpmedia.com and don't forget to check us out on Instagram at MindPumpRadio.

You can find me at MindPumpSoul. Adam is at MindPump Adam and Justin is at MindPump Justin. Woo-woo! Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

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