Mind Pump: Raw Fitness Truth - 376: Recovery for the Most Muscle Growth

Episode Date: October 3, 2016

Everyone knows that recovery is an important part of building muscle but what does recovery mean and how can you manipulate it to create the greatest adaptive response? In other words, what is the best way to recover to build maximum muscle? In this episode Sal, Adam & Justin address these questions so that you can reap the greatest benefits from your workouts. Have Sal, Adam & Justin personally train you with a new video on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint AND the Sexy Athlete Mod (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. All right, you're gonna hear us talking about... Close out! Down, down, go ahead, keep going. That was your whole song? Yeah, he's like, I'm gonna sing us into this one.

Close out! I was waiting for the rest. I know I was waiting for more Yeah, I got it today. All right. Yeah, you're gonna hear us talking about how to recover honey There it is how to recover properly me and we refer a lot to our private forum It's probably one of our favorite things that we do on the private forum people ask questions We're on their daily. there's trainers on there, there's other fitness professionals. PTs, doctors, nurses, you got it all.

Regular people following the programs, it's a great community to help you. Super nerds, good looking people. Chest champions. There's all kinds of stuff. But it's getting very, very busy and we're going to raise the price of it again. So right now it's $57, one time, you pay $57,

full access to the forum for life. That is going to be going up to $67. You could also right now if you were to purchase a program. So any of our maps programs, if you buy one of the programs, you have an option right then in there to get the forum for 50% off. Right. So you can get it for 50% off if you enroll in any of our maps programs or if you enroll in just the forum, it's $57.

However, on October 5th, that will be the last day for that price, because after that, it's gonna be $67. So it's gonna go up from $57 to $67. So if you've been thinking about it, now's the time to do it. Let's do it. MindPumpMedia.com.

Adam, can you sing again? No, dude, you used to make fun of me. No, obviously. We won't. No, dude, you used to make fun of me. No, obviously. We won't. No, dude. I'm not gonna be your whipping boy, dude. You're just saying, you're just saying five seconds ago. I did. That's all you get. And then you said you're not that bad.

I don't want to, no. Come on, man. Do you think you're that bad? Do I think I'm that bad? Do you think you're a bit, I horrible? Do you think you're just bad? I'm singing. I'm pretty horrible, dude, yeah.

Do you think you're the worst, like, ever? Ever? Like, do you think you're the worst like ever ever like the What do you think you're the worst I've ever heard that you have ever heard yeah no I think you've heard someone was I don't know I haven't yeah What dad is gonna have it's just the worst ever what ever. What dad is gonna have a little daughter, you know? Yeah. Daddy's singing for me. And Adam's like, because I traumatized him. I was like, I can't.

Roar, roar, you're both. He's like, I can't, baby, I can't sing for you. Daddy, please sing for me. Give me a neat good dream that had nightmares last night. And then as we'd be thinking about me, be like, I can't fuck I'm poor. We'll go on the bus. Go around and around. Let me call Uncle Sal. Sweetheart. We'll put him on the phone really quick. I can't say. I'll speak

your phone anyway. It's so bad. It's so bad. We'll get him one of those teddy bears that like, you know, it sings for for the kids. You know what though? I tell you what? I think we should go to karaoke. Dude, we should because I think we fun wouldn't it be fun to do karaoke? Yeah, I think it would be excellent and then right afterwards we'll go play some basketball or something that would be even You know we could play some sports. We're not playing horse though We're gonna play real basketball. That was that was such a shocker to you guys. That wasn't shocked. I knew what would happen You guys were so shocked that I beat you But the crazy part

Was that it wasn't that I beat you it was how well I beat it wasn't it wasn't even close It was like it was like a yeah, it was a destruction It's like it was like you guys is like you guys sucked really bad The ironic the ironic part and anybody who's played basketball in their life knows that like this You just don't do this right so you don't go lift heavy weights and then go shoot basketball because anybody that can actually shoot a basketball that will absolutely destroy your shot. Now somebody who has a horrible shot to start with that could possibly make your shot better. Like shoots from really down low. Yeah, you know never has to worry about somebody blocking their shot. It's like

it's never played real basketball. It's like me singing and then putting all those like, what are those, what are the synthesizer and all these crazy things? Like, it actually might make me sound decent. And people have no idea how horrible. I imagine we need to, Doug, can we auto tune one of Adam's songs? Exactly. Oh my gosh. That would be so good. With the synthesizer and auto tune, I might actually sound good.

Which is like what Sal did. We all lifted weights and the guy with the worst basketball skills, all of a sudden looked at us. You auto tuned his weight of it, Crane. It did auto tune his weight of it. You know what though, but here's what's created two things. Number one, we'll never play basketball again. Absolutely.

Because I want, so we'll never play again. Because I want to coward way to go. It's not, it's actually quite intelligent. I want to make sure I can make funny. Because this kills you guys. You guys are so so this is such everybody knows two out of three. But this is such a horrible face. Give us that. Like you guys are like you knew for sure you're going to beat me. What you don't know is that just destroyed about it. Just tonight this morning we're at the new mine pump academy and we actually told the contractors put about

a basketball hoop. It's awesome. So we're going awesome. So we were gonna have a basketball hoop in there. Huh? Yeah. That's cool. We'll just never play again. I'm gonna keep this forever. We're all gonna be old one day on your deathbed. When you're like fucking, you're dying.

I'm gonna whisper in your ear and be like, I don't, you're like, game, I'm hooked to your house. I beat you at once. Or when you're in your dying deathbed, I'm gonna wheel you in and dunk on you Boom I block you I can jump by then I think we should pick a different sport a different sport Yeah, cuz I won that already so let's pick something on like darts. Yeah, what do you want? Yeah, let's pick something like dark. Yeah, so what a great idea. No, let's pick something out. Like darts. Yeah, what do you want to speed? Let's pick some like darts. Yes, what a great idea.

No, let's pick something that takes some athleticism to it besides. Oh, yeah. Let's let's yeah, let's take something that just coordination. We may have some professional baseball. I want to say swing or throw a baseball. Oh, yeah, that would look awesome.

I want to listen, we may have some professional dark players listening right now. So be careful. Professional dark players. That's a sport. I was playing into your strength there because I saw how you shot the basketball. This is like that limited range emotionally. No, so what it is, here's what it is.

I'm not a good basketball player. However, I'm able to calculate perfectly the trajectory angle. And so it's just, it was just pure. There's three point one, two, four, five, six, seven, eight, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, nine, I'm sure there's physics 1 2 4 5 6 7 8 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 you have at least one sport you can win it. Well, though each of us pick an event. That's how we do our man. We do a man-cathal on my buddies now. And each guy gets a pick of reading. You're gonna do chess or something for us. Everybody gets two sports to pick it. Everybody, everyone gets one veto. So you're allowed one veto.

Yeah, yeah, so if you get beat. That's what you and your boys do. Yeah, what's kind of cool. We do a cool little man-cathal like that. You've golfed before. I have. You've golfed, Justin? I've never golfed.

Let's do it. I'm terrible at it. So it'd be good. We know we could do mini golf. Well, you know, I'm only good at two parts of the golf, the drive, and then the drinking, the wedge. And really, because driving is one of the hardest parts of golf, I can't drive very well.

I suck at putting, it's tough for me. I'm good with it. I'm decent. I shouldn't say good. Good and golfing with me does not go, but really Madison. I'm less worse at hitting with irons. I shouldn't say good. Good, good and golfing with me does not go. But I'm really mad at some. I'm less worse at hitting with the irons than I am than anything else. I have the setup though.

I look fucking cool. It's shit when I get out there. What do you mean? I look Tiger Woods sponsored out right there. I mean, it come out. You look cool. My shoes, my pants, my polo, my, I got the tailor, my custom tailor-made and everything.

Dude, that sport is perfect for drinking. I look also bowling and smoking cigars. Those are two great drinkers. I'll I'll play golf with you guys I've never done it before I think it would be weird if I won the We we've been getting a lot of weird I think it's important that we do this because it's kind of it's that sport where you go and you know You do business and you talk. That's why I started doing it. Oh, no, no, we need to get you good at it because we're gonna be doing it I don't know. If we go play golf I'm playing to win., 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, 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, 100% 100% I don't care if I lose golf because I already won basketball But I like don't back pedal. Yeah, Doug. You said that we have it on Fouls Are you like okay or do you do? No, I'm pretty crappy. So this is great. We're all terrible at this

So what are the skills we're all on South level of this sport? This would be a great you guys have a good one What do you mean by experience? Yeah, I can count. Oh, yeah, let's all just talk shit now I've never even held the golf club in my hand. You're dead. That's good. It'll be good for you You know they tell you you might have that like beginner luck thing going for you for a while Probably you better say keep saying that because you know what's about to happen I probably get a start well with golf actually normally if you're somebody who plays other sports It actually hinders your golf. Here we go. He's setting it up up. Just the case I win. Yeah, so just the case I win. You're very smart.

The very smart. The fact that you're... I don't see him doing well golf. I'm excited about this one. Yeah, what's all due that? I think this would be a good, I think this would be a good sport, sport, sport, let's do it.

Yeah, sport, sport, yeah, sport. This would be a good sport. It's a good sport. Yeah, sport, yeah. I don't get that excited. Yeah, a sport. Yeah. Hey, you turned down. I wanted to do Q&A. I like helping people out so that you turned

it down because you wanted to do something else. What did you look? Yeah. I was trying to help all you guys out there that asked me questions. We have so many questions now. I'm like, we might have to ramp up another Q&A. Let's talk about our stuff. We could record another Q&A after this one. Okay. Yeah. I want to, I want to, I have some questions on there. I think I actually directed people, okay,

oh, which, can I bring this up really quick? I want to apologize to people that have remained in contact with me since, I mean, if you were connected to me on social media two years or more ago, I was able to get to a lot of people. It's now got to the point where my inbox, I just, I can't get to every single person that's in there. So if you were somebody that used to communicate with me a lot

and I helped out, I gave you a lot of answers and things like that. And then all of a sudden, it seems like I'm ignoring you now. I'm not. It's just literally my box is that flooded that I can't possibly get to every single person. So please don't take that personally. Please go use the resources that we've given you guys, which is the YouTube don't take that personally. Please go use the the resources that we've given you guys, which is the YouTube channel, my pump TV. Please

go to the IG page, go to the IG page, fill out, if you have questions, put it on the Q&A. You can ask me if you want. I do. Yes, yes. Yes. Sal still only, Sal still only has about 11,000 people following him. So his inbox is nowhere near as flooded. So those and he's much smarter. So if you guys want better answers, you know, go ask him But I just wanted to put that out there because I did like I came across somebody who I think inbox me and it was like a month old And I'm like, oh man, this is like a dude that I'm I know I've talked to tons of times and giving them answers and helped them out with stuff and And I don't want us come off and sound like, oh, like, okay, now they're like so busy in the show. I'm a touchable man. Yeah, like, it's not like that at all.

Like, we're always trying to answer and help as many people as we possibly can. Yeah, I mean, we're barely, we're barely going to have time. We're barely going to have time to play golf. Forget it. We're just talking about playing golf. Yeah, I have no idea when we're doing that. We say, yeah, let's be honest. We say that was Wednesday again, it really happened.

But I just wanted to put that out there. I mean, we all do our best to try and get to everybody as much as possible and answer as many questions for free and continue to help and give free information out as much as we can. It's not a matter of thinking that we're too good for that or not. If you're somebody who I just becomes impossible, it's impossible. It's impossible. If I've got, I've just been directing people to the forum because

so many people on the forum forum that is the place for sure Well, yeah, because you ask questions on there and other members help out and answer people They love experience. Yeah, there's other trainers on there, which reminds me we were just the forum rate is gonna go up So the forum price is is going up next month So I know that if you're not already on the forum it's something that you want to get in okay You mean would you hold on a second not next month because we're recording this and by the time it's airs, it'll be. Oh, this month then. Sorry. So it's going to go up when are we planning on raising the price of the forum? Because right now, what is it, Doug?

It's $57. One time fee, you enroll and you get access to the forum for life, the private forum. I believe Doug said we're going to go to $67. So it's going to go up to 67 very, very soon. And just so everybody knows at some point in the near future, it won't be a one-time lifetime fee. It'll be an annual fee. It'll be an annual or it'll be monthly. But everybody who's in there who gets in there, whatever you get grandfathered in. So if you get it now, that's it. You're in for life. It doesn't matter how big you're getting. And that's the place I can't, the people that have been getting, inboxing me or Sal or Justin and getting tons of free information for a very long time. Like, I just can't stress that enough. Like, dude, go out, spend 67 or 57 right now. Get in the form

because one, that's where we're at most of the time answering questions. And we've fostered such a great community in there that even if one of us don't get to it right away, there's a ton of brilliant minds and other fitness professionals and even people that have got experience in other parts of the field that we don't that can answer the questions as good or better than someone else. Well, just the other day, somebody was asking about an injury or pain that they had and I was asking questions to see if I could help them out and right away, one of our members who's a physical therapist gets on there, was able to diagnose it. That's a huge value. Yeah, it is.

Because, I mean, we're not experts in a lot of these different types of fields. We know stuff, but we lean on that forum quite a bit as well. Well, this is something that I think we've always prided ourselves on and what we continue to hope to bring to everybody is, you know, we may not be the best person for a certain question, but I promise you that we'll get to the best person for that. So, I mean, I really see the future of mind-punk being connected to all the some of the greatest minds in the fitness industry, you know, from all levels of health and fitness, you know, so not just program design and talking about building muscle

or burning fat, but getting into, you know, physical therapy and rehab and a very holistic approach. Yes. We're getting towards that, like real soon here. And the best point of the best place is right now, is for sure on the forum. So if you're not on there already, you know, take advantage of that, I know we're going to be closing that

out this coming month. So make sure you guys, so what do you say price is good till the end of we'll do that. I'm sure we'll do a probably run like a commercial before we do this episode. And given the exact date, we'll probably tell everybody all that. Yeah, it's gonna be all right. All right, very good. But what did you want to, I know you wanted to address something.

I just want to know address that before we get to. Well, I thought, you know, it's, again, a lot, because we've been doing this for so long, I think we tend to take for granted some of the information that we understand about fitness. Some of our more popular episodes have been these very, in our, you know, kind of basic, had a train certain body part type episodes.

And the reason why we didn't do those episodes earlier is it honestly didn't even dawn on us, you know. It's like, we talk about this stuff so much that to talk about how to train a particular body part just seemed like it just didn't pop up and it seemed interesting. But obviously there's a lot of people that found that, that find that information helpful.

And so along those lines, I wanted to talk about something that there's a lot of confusion surrounding in the fitness industry, in particular in the muscle building part of the fitness industry, and that's recovery. What is recovery? What does it mean to recover? How do I factor that into my routine?

What do I need to consider when I look at recovery? All those different questions that I think are very, very important because I see lots of people throwing the term recovery around and not quite understanding what it means. Because in our, in the fitness communities, in terms of muscle building or what the fitness community, when people talk about recovery,

I think what they mean is adaptation. They confuse the two. You know, I'm saying like, oh, you got to hit your, you know, hit your pecs hard and then recover so that they're stronger. But people get that confused. They don't realize that recovery and adaptation can be completely two different things. And there's lots of different factors that go into recovery, everything from individual variances, genetics, your lifestyle to your capability that you've built up through training, to being able to take recovery and use that as a factor in your programming,

and learn how to wield You know damage recovery like a tool damage or or you know like endurance kind of recovery like cardiovascular recovery like all these kinds of different recoveries like it there's a lot of different you know aspects to it for sure there is You know first things first When your body has any type of damage, whether it be acute damage or stuff over time, damage created on purpose or on accident, your body aims to repair that damage. So it's no different than getting a cut. And your body sends inflammatory markers and signals and blood clotting chemicals to stop the bleeding, kind of form a clog, get a scab, repair the area and recover from

said injury. Really not that different from when you damage muscles, when you exercise. Your body aims to recover the damage that was produced. However, that recovery does not guarantee that you're going to improve. It just means that you've just recovered. If I hit a muscle group or a body part really, really hard today and cause damage, my body will aim to recover that. But what can I do to use that process to facilitate actual adaptation or to get stronger or to build

more muscle? And do I need to be fully recovered? I'm doing the air quotes here. Do I need to be fully recovered to continue to stimulate adaptation? I, you know, that's kind of, I, in my personal opinion, I think that's kind of a myth. I think people think you need to be fully 100% recovered before you can cause or send another muscle building signal. You know what I'm saying?

Don't train a sore muscle. How many times have you guys heard that? Oh yeah, all the time. You know, that was a game changer for me. When I realized that I could train a sore muscle while it was recovering and elicit more of an adaptation response as it was. Yeah, active recovery versus like when you just, you really do need to rest and lift your

feet up and recover and heal. So I mean, that's, that's more obviously like you say, like a cute kind of damage and injury type type situation versus just something that you need to actively recover to stimulate more circulation and more of the repairing process that happened and recovery to be facilitated, you know, as far as that's concerned. Well, I find there's a there's a fine line here too, and I think it takes a lot of self-awareness on who the person that's training to understand which person, who you are and where you fall in this category because in my experience, there's really two kind of camps here where you either over train and you're hammering your body so much that you're not allowing it to recover

and adapt and grow like you should. And then you have the other camp that is so concerned about recovery that they all they do is they rest and leave it alone for long, that they're kind of stuck in a plateau, because they're not continued to progressively overload. So I think that, you know, it depends on who I'm talking to, on how I address a question like this, or really try and motivate somebody, because simply explaining how the recovery process

is already kind of a challenging thing for people, but then the next challenging piece is understanding who you are and what you need to do with this. Because I feel like when I get like a competitor, for example, and I'm talking to someone like that who's hired me and we're getting ready for a show, like all they want to do is more, more, more, more, more,

and more, and more, and like eat less, less, less, and cut in the, they're pushing and stressing their body so hard that they get caught in this like recovery trap or they're constantly hammering the body and it isn't growing and adapting, they're not allowing it to recover. Then you have the other side who was like, you know, hit the muscle one time per week

and then they leave it alone. Like if they feel that they've worked it out at all, they leave it alone until, you know, seven to 10 days and they're hitting it again, like, you know, or they're only working on the gym like three days a week. Like, so that person is totally different. So understanding who you are and how to come after,

or go after that to me is an important thing to think about too. Well, I mean, studies have been done several now on training frequency of muscles, and where they'll compare the same volume of exercise, but they'll split it up into more frequent workouts. So in other words, one option would be to train, let's say my chest today, and I did 21

sets for my chest at whatever intensity versus training my chest three times during the week and doing seven sets each workout. So I'm doing the same total work. And I'm probably creating less damage per workout when I'm doing the frequent workouts versus the one super hard damage the hell out of my chest. This is hard for people to do because and I remember being somebody who went from body parts splits to frequency. And I remember the very first time that we talked and we looked at maps in a bulk, and I was like, okay, I'm gonna truly follow this to a T. And being a guy who used to hammer a muscle group,

one to two muscle groups, or one to two muscles per workout, it was very hard for me to go like, oh, just five sets, I'm done with this. I'm moving on to the next muscle group. I feel like I've just kinda got a pump. You with this, you know, I'm moving on to the next muscle group, I feel like I've just kind of got a pump. Like, you know, you get that, you get so caught up in the, you've been taught to hammer

a one single muscle or two for the entire hour that learning, teaching yourself to split those sets up over three days is challenging. So, you know, keep that in mind if you're somebody listening right now and you're a body part split person and you got you Are you know doing a muscle group to two per workout and then we're telling you do a full body routine and you're trying to split up Now the total sets and volume over the course of three or four days You know it takes some discipline to stop yourself at set number five or six or wherever,

you know, wherever you decide to split that. So let's say you're doing 18 sets of chess and a chess workout. So that would mean now you're doing five over in three day, five, five, five, or excuse me, six, six. Yeah, you guys are bringing up a lot of volume, you know, as far as that equation is concerned, whereas, you know, coming from my perspective, like the hardest thing for me mentally was to not get so ramped up with intensity in the workout. Overdoing the intensity. Yeah, so the intensity was such a factor for me that it was hard, just like, you know, coming from a body part split like that, you're really trying to get all your volume in

for that one workout. Whereas for me, I was trying to, you know, press as hard as I possibly could and get to that max sort of zone where I felt like, you know, I really pressed everything I had into, into each lift. And just, just what it takes to then recover from that the next day, it's something that I didn't even consider until I stopped doing that. And I started to, you know, level out my, my intensity and lower my intensity a bit on those days to where I left the two in the tank and I, you know, I really practiced that. And then just seeing the surge of energy by then going light to medium intensity the next day and then coming back into those same lifts. And then you start seeing, you start seeing the load increase.

Right? You start getting stronger. You get stronger. Like what? Because I was pressing as hard as I could to get that same weight, doing it the way I was doing it previously. So, that was so enlightening to me that my entire focus was to try and really press into athlete's heads at like, yes,

you know, the mentality, we're so wired to want to like perform at our highest ability all the time. And that's such a hard thing, but you got to save that for when you're performing. It's, I struggle with trying to kind of explain this in a way that makes it easy to understand. I'm gonna try. So let's say, going to absolute failure, super ridiculous intensity workout, sends on a scale of one to 10, a 10 muscle building signal. However, the amount of damage that I've caused

to both my muscles and to my central nervous system now require me to rest for seven days. And within that seven days, that 10, after two or three days, becomes a six, a seven. It becomes a six, and then a five, and a three, and a two, and a one. Because that signal is not loud,

even though I'm still recovering, that signal starts to dampen. Now let's say I take, and I train my muscles at less intensity, still hard, but less intensity. However, because I'm not damaging myself so much, the muscle's building signal is only a seven or an eight, okay? So it's not quite as loud. However, it only takes me a couple days to kind of recover from that, and I can hit that muscle again. Well, over the course of a week, if I average out the muscle building signal that I've sent to my muscles, even though the super intense balls of the wall workout

sent a louder signal for that one day, the cumulative effects of the more frequent workouts at lower intensities in the reason why the lower intensities allow me to train them more frequently, is going to be much more effective. In fact, there are very conclusive studies that have demonstrated this. One was recently posted by, I think it was the muscle professor on Instagram. He posted a study. We all saw that study, and the results were like like no shit But I think a lot of people still get really shocked by this because they're still under the impression That training a muscle super super hard and then leaving alone is the best way to go and you need to understand that that

myth was perpetuated by people in the fitness community that are always That always have a loud muscle building signal via by people in the fitness community that are always, that always have a loud muscle building signal via exogenous use of anabolic hormones. Right. So they don't necessarily have to worry so much

about- That's not fair playing field. That is not fair, it's different. They don't have to worry about this muscle building signal dampening because the resting, this muscle building signal dampening Because the resting that muscle building signals gonna stay up higher All the time because they're in about in fact there was a famous study that was done in the mid to late 90s that were they compared

Athletes who took steroids and didn't exercise to athletes who were natural and worked out and the guys who took steroids actually built more muscle and eight weeks Even though they didn't even lift weights because they had this this artificial signal that was pumping Now that being said if you're listening and you use anabolic steroids You're building muscle with your spotty parts split In spite of the fact that it's not as effective, you're just getting away with it. If you and Kool-Aid now imagine if you worked with your body exactly. Exactly. Now you're going to get even better results.

Well, and that gets to me and the other day, you just did a post recently where you did about fasting and how much it just changed the game for you and for the health benefits and how now, and you talked about this recently, how it's amazing to you that you've totally focused to put yourself on just health. It doesn't care about PRs, you don't care about building a ton of muscle, and then as a side effect, you're in the best shape of your life,

and you've with the least amount of effort. This is how I feel about training right now. So my entire career of lifting weights, I have never worked so little to keep my physique where it's at. Now, I'm not in the best shape of my life right now because I've gotten in shape for a show before and looked amazing, but I feel really good.

I like where I'm at. I'm in a very manageable state. I have a lot of flexibility in my diet. I don't have to train seven days a week. I'm not fucking killing myself in the gym. Sometimes I go to the gym and I do like one or two exercises. It's crazy. Yeah. But because of the way I'm training and the frequency and then the movements that I'm choosing to do in comparison to what I was before, it has never been so easy to keep myself in the shape.

Well, I think one of the best examples is how your legs respond it. Yeah. When you change it because, Well, I think one of the best examples is how your legs responded when you changed it because You know upper legs for you with such a struggle for most your life and it wasn't like you didn't work him out You're right. That is probably the biggest game changer because it used to be man I used to hit legs once sometimes sometimes twice a week But religiously once a week and man did I dread that workout every single week? I mean you go hard and you beat him up. Oh yeah, because it's what I had to. If I need to get any response for them at all, I had to fucking hammer him.

It seemed like it seemed like I just had it in. It was like, I would get nauseous. And anybody who's out there that's listening, that's a six foot three, 200 plus pound guy knows what it's like to fucking do legs because it is the long lever. It takes a lot of blood. It takes a lot of blood, a lot of oxygen

to send that fluid down to them, them suckers. And it would, I would literally, I remember you're shooting country on us. I know, sucker. Yeah, he is. Years and years of hanging over a leg press machine or the squat rack just wanting to vomit because, you know, doing 20 to 25 sets of legs was so daunting. And when I made that switch to training them three times a week, and then I was done in like, you know, six to eight sets. I mean, I can give six to eight sets any day on anything. And

it was, and at first, I almost felt like I was cheating myself. Like, I got to do more. I've always hammered this muscle to get any response from it. And they, they, I love, I actually love it now that I can go in and spend five to ten sets that's it on like squads. But you gained so much fucking muscle legs. Oh and strength. I mean my I was I had two twenty five used to be hard for me to squat you know but that was back in the days like I said when I was training training just legs on one day and you know that type of stuff would break me before where now my strength and the size of my legs, it's insane the difference by just going splitting to that.

That was a game changer for me. Yeah, it's really understanding how to use the damage signal appropriately because don't get me wrong, damage is probably the loudest natural signal you're gonna send your body to build muscle like that. And this is where those studies come from. So I want you to touch on that because I know there's people listening right now, I'm like, no, I've written a study

it shows that going to failure sends the loudest signal and that's the best way to build muscle. Cause this goes back to how much we can't stand, how the fitness industry takes one bit of science You know they take a little bit of information. It's not the whole story It isn't the whole story that's what fucking pissing me off and what they don't realize is that story Is put together to benefit them to sell a branch channel. You know acid or sell some you know It's backed by some supplement. I need some supplement to give you

Exactly in it and exactly it's a bad mentality and that was the other kind of point I was gonna bring up as far as the mentality of it, like recovery, being something you're planning as you're going through your intense workout, right? So versus like going through your full intensity and then, okay, now how do I recover the next day? How am I gonna, one of my plans to recover? What do I take?

It's not that, it's when you're doing your workout. You're planning, you're setting up your next day through your workout. So it looks totally different than me just hammering my body and then trying to add gatorate or whatever else to try and aid in my recovery. Well, let's give an example. Let's give an example of that.

What you just said is so true. This is a way I would do this now. So now I come in, I just did this day before yesterday. So day before yesterday, I went in and I did, I think eight to 10 sets of squats. And then we did a bunch of other stuff, right? But the next day after that, I'm in doing leg stuff, but now I'm doing like my mobility work.

So now I'm doing like my lizards with rotation and body weight walking lunges. And I'm doing movements where I'm doing like my mobility work. So now I'm doing like my, you know, lizards with rotation and body weight walking lunges and I'm doing movements where I'm still working my legs, but the intensity is like 40% or 30% it's super easy and all I'm doing is trying to send more blood, send more oxygen to those muscles to help elicit recovery. And then on top of that, you're getting extra stimulation

because you're moving them again. So what I'm trying to touch on too is just the community and, you know, God bless CrossFit. I always hammer them. But here's a mentality that I see a lot with getting through these intense, grueling workouts. And I'm getting all these aches and pains. And now my association with recovery is how do I eliminate these aches and pains to get me back to this, you know, crazy ass like intense workout. So now all these things pop up like, you know, there's all these band distraction methods. There's this foam rolling with super gnarly, you know, knots in it.

So now I'm going to grind the shit out of my leg to try and recover myself back to get to this position. I'm going to tape myself up. So that way it'll contribute to me squatting right again. This is why you get your Kelly star, it's your doctor, your teeth, your speed. You have all these guys too. And I remember when I first started reading their material and thinking, dude, how are these guys tied to like CrossFit?

They have to be so, but then I keep some in business forever. Exactly. And that's where it's like, you know what, I can't knock them because these guys have built a career off of fucking CrossFit. So you better believe they're not gonna talk shit about it because before CrossFit came around, there wasn't as much of a need.

Not many people were talking about the importance of mobility and all this foam, all these foam-no-ling band distractions. It's totally created. It has totally created this whole new market that should have always been there. Like, as mobility is super important, but it has become even more important

that you have, could now that we have all these people that are going to a cross-hit box that are trying to get in shape, but really they're training like these super high-end athletes that are hammering their body that don't shouldn't be doing that. And to the credit, just like with the bodybuilding community, it went to the full extreme, and then

you see all this nutrition and all these techniques that came out of it because of they went to that full extreme, and now they're like, well, wow, let's pull back and let's extract what was really working. And it's the same thing with CrossFit, where they went to that full extreme, where everybody was doing functional moves to their full list extreme and hammering the fuck out of themselves to where, oh, well, we need to actually build up this joint support here. But that's a priority. I find it interesting how different the mentality is now for myself. In the past, when I would train super, super intensely

and get really sore, what I would do is I would take extra days off. So my mentality was, if I'm not in the gym beating the shit out of myself, it's just a waste of time. So I'm just gonna take extra days off. Now, I manipulate my intensity. The last thing I do is I take a day off. Now, that's, I mean, you shouldn't take a day off. There's definitely times when it's important

to take a day off. But to be honest with you, if you train properly, that's actually at the bottom. That's the last thing you do. The last, you know, a cog that you move in the wheel is taking time off. The first thing you do is you adjust your intensity. So, I'm working out today, like Adam said, he worked out his legs yesterday. They're kind of sore. He hit him hard. Didn't take today off. He just went easier. He just reduced the intensity. He's still working out though. That frequency is very, very important. And that frequency sends signals independent of damage. This is very important. That damage is a very important signal to build muscle and to adapt. However, it's not the only signal. You can also send signals by simply moving or by facilitating

the signal that you already sent the day before. This is the concept behind trigger sessions and focus sessions that we have in some of our programs. Trigger sessions alone, look, if all you ever did were trigger sessions, you'd get, if it was compared to to nothing You'd get some results if you compared to it a shitty workout routine with weights It would get a taskick But if you add trigger sessions to a good routine It's that turbo boost because what it's doing is it's it's keeping that loud Signal going on it's keeping you more active and I know it sounds to some of you sounds like like duh But believe it or not the mentality in our industries, the

opposite of that, it will take time off. Let's do okay. Let's, if I, I would love to have a study to show this to and I don't need one in front of me to know that the benefits are much higher is you look at the trigger sessions, right? Let's say somebody, let's say somebody has a four day a week, they go in and they lift weights. And then the other three days, they're pretty much resting and recovering or whatever they got stuff going on. If in those three days, they started to incorporate trigger sessions two to

three times a day, they will get more gains from that than they ever would from all the supplements they could possibly take. Oh my man. Way more. But you were in this mentality of wanting to take a pill or take a powder and trigger sessions are so easy. They're not hard to do. It's not five minutes. Yeah, they're bands. You can do them anywhere, anywhere in your, that little, that little thing could save you so much money.

Go out, get some bands, get your set of bands, start to incorporate. You got to do them right. You got to do low intensity. You got to do them right. But if gotta do them right, you gotta do low intensity, you gotta do them right. But if you do them, within, literally within a day, I'm not making this up. You do trigger sessions properly consistently for one day,

not visible changes, but you'll feel them right away. You'll be like, whoa, what's gonna? I'm trying to think of like when I wouldn't, and the only time that I would think that I would actually take a day off and like fully rest recover days where I'm like, I fully maxed out that day. My plan was to PR. My plan was to play in a football game is to play, you know, where I'm going at my full

throttle and remember redlining. The next day, you know, I'm probably taking the whole day off. We also, we mentioned another time when we do it and you said it actually yourself and this is when I would do it too, when we went to Ben Greenfield. If I know that, man, it's gonna be hard for me to get to the gym, I know that we're gonna be traveling, or I'm gonna be out in Maui, and I wanna take the day off or whatever.

So I'm gonna get after it harder than I normally would, because then I don't care that my body's having to spend more time trying to recover from that, it's because I already know that I'm not getting into the gym and if there was ever a time that I was going to do that, that would be the time to do that because I already know I'm taking two to three days off after that because I'm going to be so busy doing other things. So that time is might be a time that I'm in which you're going to get so much more benefits by scheduling it and utilizing a tool like that.

So that's we talk about using intensity as a tool on. Like this is where I would utilize that is, I know I'm not gonna be able to get to the genoc�. Let's be clear, it's less than ideal. It's just something you're planning it. Okay, I'm going on a trip. How can I make this, how can I kind of maintain myself

without, because I know I'm not gonna work out. It's less than ideal, but it is a tool. Now, if you did that all the time, where you hammer yourself so you could rest and not do anything, then you'd be like, most people who lift weights in the gym, where they, I mean, think about, listen, if you're listening right now,

you probably make yourself sore after every workout, and yet you haven't progressed. What does that mean? That means your body's recovering. It's not adapting. after every workout and yet you haven't progressed. What does that mean? That means your body's recovering. It's not adapting. There's a big difference. Any idiot can damage a muscle. You don't need any programming for that.

I tell you what, you want to damage your biceps? Go in the gym, go do 15 sets of barbell curls to absolute failure. That crazy though, that's how we associate though, even as trainers, and you know this. So before we pick on everybody, like, you have to know that this was something even ourselves struggle with is is starting to correlate a a soreness to a good workout. You know, and when you and people, that's what you would share. Oh, try this.

I did this a day. Fuck, I got me hell of sore. Like that, how many times have you heard that or said that even yourself to somebody else? Like, oh, try this. This is fucking fucked. My biceps. I'm saying like, so there's this, this is fucking fucked, my biceps hurts. I'm saying like, so there's this, we still have that, you know, as a mentality, it's a very hard thing for people to break is that it doesn't work that way.

And that is not what we should be searching for. You know, well, and there's also other components to recovery, right? As far as stress management with meditation and also like getting proper sleep, all these things. That's all CNS recovery, which is just, it's actually more important. You know, muscles recover pretty easily. It's pretty, they recover pretty quickly and pretty easily,

but when you hammer your body and your central nervous system, that can take a while. They've done studies on extreme endurance athletes and found that their muscles were fully recovered within a week or two, but the central nervous system and some of these athletes would take months where they noticed that they just wasn't firing at the same capacity because of how bad they had damaged it with their their maxed exertion. And that's what intensity does more than anything, more than damaging your muscles. It takes a big toll on

your central nervous system, but you had brought up supplements, and I want to touch on that a little bit. When they do studies on supplements, and they post them and show in their advertisements, taking, you know, our special recovery blend has been shown to reduce markers of inflammation and, and reduce cortisol and improve, you know, all these different things to increase, to increase recovery. It's so easy to show that. Well, here, well, here's the thing. But what does that mean?

Right, exactly. What does that mean? It doesn't necessarily, and many times doesn't, mean that you're adapting better and building more muscle because I could do the same thing with ibuprofen. I could take ibuprofen after or during every single fucking workout, and I will have reduced Markers of inflammation. I will have improved quote unquote markers of recovery

However, we know conclusively that I will not build more muscle by doing that in fact I may actually build less muscle as a result and so that's what you want to look at with your supplements as well When they're providing studies and showing that this helps you recover faster What the fuck does that mean and that's what show me this study that shows that it built more muscle And that's show me what's what they can't make that claim And that's why they because if they could they would yeah, if they could say take this and you will build you know more muscle More like blood markers and like things that all this stuff that's gonna Can all of the stuff that's gonna confuse the average. All the shit that's gonna confuse the average mind

that's reading it and they go, all those things sound important. I mean, getting lower inflammation, recovery time, more energy, to me, if I'm a consumer, I'm reading that I'm like, this stuff must be effective. This is supposed to be. Well, look, it looks like it makes me, you know, recover faster.

Or fucking before and after pictures. I just had somebody, I just had one of our fans, somebody that we've known for a very long time, they've worked with me, they've been listening to every mine pump episode, they've gone through our programs, yet they still send me stuff in my inbox, and she sends me over this picture, and it's fucking bunch of before and afters,

and it's that, what's that technique right now, the freezing, the cryo, no, no, no, no, they freeze, they freeze the the brown fat and what is the what's it called blue light laser? Yeah, it's one of those freeze, freeze laser thing. And there's they got all these before and afters right there. And she's like, can this be true? Is this true? It's like really? Because they, because they fucking put some before and after's next to it like you

But I mean they're working with lasers. Oh my god. Yeah, that's You have to stand the human psyche. We might you listen to show for two years now Well, we talked about the human psyche. We are naturally wired to need to see evidence in front of us Because that helped to survive at one point. So when before and afters, very, very, very powerful, even though we know most people listening right now know that half those pictures are either doctored, Photoshopped, outright fake or complete frauds, and yet...

Yet we still fucking... And let me tell you, it's credit. And the reason why they post before and after pictures is because people buy When they see before and after pictures. They just they just do and it just they're just effective. We're dropping the ball As exactly we're dropping the ball in that one. Yeah, that's one of those things I think you said the other day too like sometimes we've shot ourselves on the flip because we've been so adamant about going the opposite direction Yeah, it's we need hot chicks in before and after. Yeah, those are what are we doing?

Well, we can't be hypocrites. Yeah, that's part of it too. We got it. You're right. I mean, I think that's important. And I know some people are like, you know, respect us more because of that. But to me, it's frustrating when I have someone like that

because I know how much they've listened to show. I know how much they've gone through the program. I know how much they've learned already. And then to come across something like that, here's the thing. And I'm just they've learned already, and then to come across something like that. Here's the thing, I'm just gonna tell everybody right now on this show, if anything revolutionary comes out,

that is like fucking game changer, that is blows out any supplement. You don't know. We will be the first one to talk to you, but I promise you that, like, because here's the thing what people don't realize is that, if one of us four is an out there researching it

and reading all the new stuff that's coming out, people are always emailing us, check this out, have you read this article? So it's not just, I'm not saying like the four of our minds are just so broad. No, we have a lot of people with hunting for us. Thousands of people that are hunting for us and that are sharing things with us in, we would right away share with the audience if there was something that was so mind blowing that like it need to be shared. And you got to know, I mean, you got to know how these studies work.

I mean, they have small sample sizes. So, you know, we tested, you know, 15, you know, football players like 15, like there could be a lot of random shit in there. That's really 15 people. Maybe you picked 15, you know, people who and seven, eight of them had some and eight of them did something and that altered how the results came out. And by the way, they're going to publish the studies and the results that are going to be favorable.

So maybe they conducted the study seven times and the seventh time gave them what the results that they wanted. But then also look at how they do their graphs. You ever look at their graphs and they show people who took our proprietary blend, whatever, gained 15% more muscle and they'll have a graph and they'll show that 15% as way the fuck up here. And why? Because the top of the graph is 15% percent, 15% percent.

And the bottom is zero. And it makes it look more dramatic. And then when you actually dive into it and you see that one group gained, you know, 2.1 pounds of muscle, how much muscle the other and you see that one group gained, you know, 2.1 pounds of muscle, how much muscle did the other guy group, the other group gained when it was 15% more, you know, 2.3? And this is what we're gonna say. It's like, it's nothing.

This is the stuff that they use for like your glutamine, your branch chanelino acids, the supplements that we got people in our form. We just had somebody in our form ask you the other day. I don't know if you saw that. Well, I've changed my mind on look initially when we first started mind pump. I was like, you know branching You know acids and glutamine and you know doing these things have been shown to help with recovery because I was full With the whole you know these studies show certain effects with when it comes to recovery But then I but then you look at the end result and it's nothing well

It doesn't give you anything and I can see maybe in extreme cases, you know, like if you're a mountain climber and you're in this like you're literally pushing your body to death, then that stuff might help you. You've changed your mind, but I still stand by what I've said since day one, which is hey, if you got money to fucking burn and throw away and it's not going to hurt like branch chain amino acids, like there's enough studies on it that it's not going to be harmful to your body. And if you like taking it for the placebo effect and the fact that it maybe keeps you more regimen about things that you're doing, then by all means, go fucking take it. But if you're taking it and you're

like that $30 a month or whatever like that is you don't have that kind of money to literally light up and burn, you probably shouldn't. You know, there's other things you'll go get a set of bands like we talked about earlier in the episode and start incorporating trigger sessions and throw away your branch amino acids. You'll get way more benefit, even recovery benefit from that because you want to talk about the benefits of recovery by doing trigger sessions. Yeah, I want you to understand one thing. If you take anything away from this episode, it's that damage and recovery can be independent from adaptation.

They can be separate. And ultimately, the goal of your workout should be, I mean, if your goal is just to damage yourself, and you've got a screw loose, but if you're adapting overcome, most people listening, your goal is to improve, not just damage yourself. And so keep that in mind when you're exercising. And soreness, I'll tell you what,

if you're really, really sore, one of the best things you could do to make yourself to improve recovery and improve your your odds of adapting favorably is to do more exercise, just a much lower intensity. Move through it. And those you know, you know this, you kind of know this intuitively. You've been really, really sore and know that you feel better when you get up and walk around and stretch, right versus just laying in bed. And I've used this example this intuitively. You've been really, really sore and know that you feel better when you get up and walk around and stretch, versus just laying in bed. And I've used this example as well. You could hammer the heck out of your body

and then literally confine yourself to your bed and just lay there for six days, just to ensure that you get full recovery. At the end of that six days, you will have recovered, but you will also be weaker with less muscle. Your body will have adapted in the wrong direction because You say you weren't moving. You say you want that to be everyone's one taking care. I have one for a takeaway for you, and I challenge

those because I, and why I want to go after this is because it amazed me the other day, and I noticed this when I was cruising through our forum. I mean, we got over well over a thousand people now in this forum. So these are, and most of forum people are like, pretty die hard, mind-pum-pisters, they listen to a lot of episodes, most of them are all going through our programs. So they know what they're doing, they're smart people, but yet they're still taking branch chain amino acids, glutamine, what are their protein powders,

their favorite things because they still have that. And I understand, because I was there too for a very long time. Oh, it's hard dude, it's a hard paradigm to fucking move. So all I want you to get out of this episode is this, I challenge you to do this. Cut all your little fucking powders out. Okay, cut it all out for, give me two weeks,

two weeks of cutting it all out completely. And now incorporate two to three days of mobility drills. That's it, two to three days a week of like five to 15 minutes throughout the week of mobility drills. That's it. Two to three days a week of like five to fifteen minutes throughout the week of mobility type drills to and this will not only help a list of recovery, but watch what it will do for gains, your mobility and your lifts. Just watch. Just watch how it makes you feel and perform and know that you've taken away this thing that you were paying for. So you don't got to spend any money and you've now incorporated something like mobility drills 10 to 15 minutes. That's it.

Two to three times per week for two weeks and get back to me. Tell me how you feel. DM me, message me or it, for forum, if you're somebody who's still running all your, your protein powders, your glutamine, your, it's so hard. It's so hard to change. Even one of our, one of our diehards, Zach, he just, he's like, hey, I've been eating 300

grams of protein for the last year and I finally cut it down to where you guys told me where it should be about 0.7 grams per pound of body weight. He's like, I can't believe all amazing I feel. My digestion is better. I'm not as bloated. You know, I'm feeling better in the gym and it's like, yeah, yeah, we've been saying it forever. But it's tough, dude, yeah, we've been saying it forever. That's why I mean, but it's tough. Dude, these are like, these are hardcore.

My and and I always love and I appreciate like when people like him come forward and they say, I love the honesty. Yes, I love that. And I'm glad that we've always commended people for doing that because it helps more people because you don't feel, you don't feel so isolated. You can identify with that. And I know a lot of people, even though they're huge fans of the show and they listen and they support,

I know they still have been brainwashed by a lot of the material that's been put out there for a long time. So, you know what, I'm all about fucking proof in the pudding. So, you know what, here's your take the Pepsi challenge with me, fucking drop it for two to three weeks, incorporate the mobility to you.

Yeah, mobility to do some trigger sessions. Oh yeah. Take your total volume if you're hitting a body part once a week and split it up. You don't need to do more. Just do it over three workouts instead of one workout per body part. Do the same amount of sets per week. Just increase the frequency.

Don't go to failure. That alone, I promise you, like Adam says, in two weeks, you're not just going to be convinced. You'll be so convinced. You will become a hardcore Mind Pump fan. You will literally think this is the gospel because that's how much it's going to blow your mind. Those simple things right there. Yeah, think of all the money.

It's going to save you. That's it. Mind Pump saves you money. With that, go to Mind Pump Media.com, check out our programs and you can spend your money there. Also, leave us a five star rating review on iTunes. Leave us a five star review on iTunes. If we like your review and we pick it,

we will send you a free mind pump t-shirt. You can find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal. Adam is at Mind Pump Adam and Justin, you guys wanna guess? What is it? Mind pump Justin. Oh yeah.

That's where I am. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballac,

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