Mind Pump: Raw Fitness Truth - 386: Increasing Testosterone Levels, Specificity vs. Periodization, Horror Movie Villains & MORE

Episode Date: October 19, 2016

Kimera-Quah! (Plus iTunes Winners!) In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about studies to support specificity over periodization, how to reverse the decline of the modern male (aka increase T), becoming a horror movie villain and who will have sex in the new Mind Pump Media headquarters first. This is the first of many episodes to be recorded at the new (and currently unfinished) studio. 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)

I'm sick of being the fucking commercial guy. I want one of you guys to do this commercial. All right, one of you guys need to do this commercial. Tell people about the bundles, how to get free no BS six pack formula, mindpumpmedia.com, do all that stuff. You get everybody's a off-sale, so. I got it covered for us, dude.

Here we are. We just ripped out our first episode, or we're about to rip out our first episode inside the new mindpump media headquarters. Ooh, and it's cozy. And something that we got to remind everybody going on this month is we giving away our maps, a no BS six pack. Fuck, and I fucked up, sorry.

I'll do it, I'll do it. We're not cutting this, by the way. Listen, listen, listen. Everyone's, so everyone's, so I like to show my worth. Yeah. I see, I see. You've been even getting so many reps, right? Oh my gosh, so much weight. It's never when we're moving furniture so many reps. Well, it's like, oh my gosh, it's so much weight.

It's never when we're moving furniture or doing any real work. It's always a little bit. Oh, ho, ho, ho. We're working on our testosterone. Yeah. Listen, we're giving away the no BS6 pack form. This is our program designed to work your core.

You're going to get it for free. All you got to do is enroll in any of our maps bundles. We have this sexy athlete bundle. We have the Build Your Butt Bundle, and we have the RGB bundle, that's the Cadillac, nine months of exercise programming. Enroll in any of those, and you get the No BS6 Pack Formula for free. You can find all these programs at mindpumpmedia.com. How many reviews do we have?

We had 10 reviews. Oh, that's a shitty week. It is. I think because we were moving people Oh, they just thought we're not here. Yeah, yeah, we're here. We're here. Isn't that weird? Yeah all the time Recognize us. So we had yeah 10 reviews. We're gonna give away three shirts. So we have IT Steven RVK2853 and doctor stud two. Oh, that's my doctor. Yeah and Doctor, stud two. Ooh, that's my doctor. Yeah.

Doctor, stud. So, how do they get their free t-shirts, Doug? Yeah, send the name I just read to iTunes at MindPumpMedia.com, include your shirt size, your shipping address, and we'll get that out to you right away. You, you. If you wanna pump your body and expand your mind, there's only one place to go.

Mind, I'm, I'm, I'm up with your hosts. Salda, one place to go. Mind up, mind up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Hello. Man, that's a lot of echo. Still echoes. I mean, this room is not finished. Yes, it's not. I mean, the bottom line is it's not going to sound as good as it can.

Okay, yeah. Until we get a roll with it. I'll throw a little D reverb on you. What's that? Don't bounce, ch-ch-ch-ch-ch-oh, yeah. Oh, D- get roll with it. I'll throw a little D reverb on you. What's that? Bounce, ch-ch-ch-ch-oh, yeah. Oh, D reverb or duration? Yeah. D-Berbertionic.

I feel like with the new light set up like this, that it feels, um, the changes the whole ambiance, and that changes the energy. I wonder what it's gonna do. I do like the dick is right next to me. Look, you like having dick next to you. I do, not gonna lie. It's weird, it's weird that I like that. They like dick, it's not weird.

I guess it, we would've guessed it. You were pointing, it's out today, points out. Oh, signs are there. My feminine tendencies, is that what you said? Yeah, it's out there. Cause I write nice. Well, there's a lot of them. Yeah, you write nice, you're in lavender.

You write nice, the clothes you wear, you like to paint your toen there's a lot of them. Yeah, you write nice. You're an Avenger. You write nice. You the clothes You wear you like to paint your toenails. I am wearing you like you like man. You know all these things you add them all up It's I mean it's like one plus one. I like women, too. It makes two. Yeah, you like them both Yeah, I mean well, I have to deal with you fuckers every day. Well shit Like me on that level too much manlinessliness. That might be what's going to it pushes you up as an enemy. Yeah. Especially Justin. Oh yeah. So Justin's a testicle base. He's a big walking. You know, it testiles from molecule. I can't. So itchy. After

after wall I came in here and was picking on Justin, I can't help but look at the flannel and the and the RVCA shorts and so like that. I was like, you know, only Justin can pull that off. You know, it's a distinctive look. Yeah, I feel like you make fun of my my fashion, but Justin's, you know, it's, you know, I, because I, I fucking make it work. That's what it's not about what you wear. It's how you wear it. How you wear it and he wears it. Well, he owns it. Is this going to be our first aired episode inside our new? This is it, right? This is the first episode recorded.

This is it. Did you, did you listen to the episode that I had to get a song in there you know the only prank so we need to let the listeners know that we're not done though we're not done soundproofing or whatever they call it what are the sound we upgraded to a studio studio yeah it's not good we're not done with our acoustical treatment yeah so it's not it's not gonna. You guys are more equity. We're not done with our acoustical treatment. Yeah, so it's not it's not going to sound as good right now in your ears, but it will when we're totally good. I got leg room. It looks fantastic in here. You know,

let's just get to that point at some point. It's the recording studio itself because the whole facility's way bigger, but the recording studio itself is like what twice is big as the old one. If you could, if you did cubicle, right, if you actually counted the ceiling too, it's, it's about three, four times with that. It's massive. We got a green screen in here because we're going to film all kinds of video in here with like weird backgrounds and shit. A lot of adult films. Space titties. Adult films. That's our backup plan of things don't go well. There's adult films totally. We're going to produce you at them. You know that, right? It's not, I'm not going to be on it. Justin's definitely on it. He's our stallion. It's going to be you. I don't know that right? I'm not gonna be on it, Justin's definitely gonna be on it. He's our stallion.

It's gonna be you. I don't know, man. I'm gonna be directing it, Justin's the fluffer. Doug will be videoing. Last time I checked, Justin has the bigger soccer mom following than I do for sure. There's a market for Justin, for sure. There's for me too, it's the game.

It's the game market though, it's not that hard. Yeah, you got the game market, he's got the soccer mom on mark. There's no market for me. Fortunately, game. It's a game market though. It's not you got the game market. He's got the soccer mom I'm awesome. I got this. There's no market for me Yeah, fortunately though mine's got more money than I drive him in the last time I checked the gaze have more money than soccer moms I don't know. Yeah, yeah For porn dude, you mean what do you for porn? You're soccer mom you're stay at home on you definitely have less money than a fucking gay guy Here's the here's the deal. Here's the deal. That's a total overgeneralization, but for the most part of the day.

Okay, but okay, hold on a second. I know there's someone soccer mom has insulted right now. Oh my God, listen. I make this much money. I drive a Jaguar. Right. SUV. But you're messing it up.

If we did straight, filthy porn, yes, the gay community would definitely spend more money. But if we did like story type of shit with Justin, like he's, he just finished chopping wood. He's got fucking, he's got wood chips all over him. He's coming, he's got takes clothes off. And remember whatever, you do that story, this motherfucker's making shit.

I'm like, look at 50 shades of gray. Remember that stupid book that went out? I'm gonna eat some sticks. And then women bought it up like crazy. That's what I'm talking about. Did you catch that film? Did you watch that? The film was shit, it did it was stupid.

It was horrible. I didn't watch it. Justin did you watch it? Yeah I was shit, it did it was stupid, it was horrible. I didn't watch it. Justin, did you watch it? Yeah, I did. Oh, you both, you both watched it. Well, here's the thing. So when you're married, and you're in your wife's, I forgot we've covered this. Yeah, once they wanna watch something. You watch together.

Yeah, and it's like, can it kinda pornish? You're like, fuck it, watch it. Can I just say that I was cleaning up my house the other day and I found pirates. I'm so excited. Oh, the original, the fucking pirates, the world mass produced. Wait a minute, you found it. Does that mean you, that means you lost it?

It's missing. Yeah, that's my favorite all time. Bro, do you have kids in your house? You can't have missing porn. I know. I'm like, this isn't Jack Sparrow. The only thing worse than that is like finding your, you're missing like Coke or something like that.

I don't know. Oh, there's the cocaine that I had missing. You get children. You can't have porn laying around. I'm so the guy, I have a right in it. Right in the mix of all my- Holy shit, that's a dick. Dad, I got that found this new pirate movie.

You would have no idea though, that literally stays right in my case of DVDs with everything else. And if you look at that case, it looks literally like a normal pirate movie. Even when you grab it, you have to like really look at it before you really watch it What when I think of porn movies like pirates and all those kind of films I can't help but feel bad for the the porn industry got destroyed with internet Oh, yeah, you can't make a high quality film anymore now they got crushed. Yeah, but they're making more money now

Mm-hmm as a whole they are but please you porn and all that as an individual now. As a whole, they are, but please, you porn and all that. As an individual now. Oh, dude, you gotta be kidding me. No, there's so, I mean, we were just discussing, no, you're wrong. You're wrong. You're wrong. You're wrong. You're wrong, you're wrong.

I'm doing what Trump did in the first debate. Wrong. Yeah, wrong. Wrong, wrong. Here's, okay, you know, like you're all your big names. Like if you know the name, I don't know the names of the girls anymore, like of the big porn. I don't know. I was like the name, I don't know the names of the girls anymore, like of the big porn.

I was like, what, Jenna James. Okay, so those, those girls, right? If you're like, I don't know who that is. If you're the upper echelon. Before you continue, let's do this. Let's do this. Let's make a bet. Okay.

Now the porn industry itself makes a shit ton of money. I'm talking about individual actors and stars and superstar. Well, let me finish. They don't exist like they used to. Well, let me finish my statement. That's where I was going with this is that okay So if you're someone like a Jenna James in that type of that type of porn star

That person is getting hurt by this yes because she she represents the one percent of the one percent There's only if there's only a small portion of these girls that are making that top-top dollar than the rest are making anything well now Someone like her is suffering because she's getting beat by Jane Smith, who nobody knows who's out of Tennessee doing it out of her trailer, but she's fine as fuck, and she's got a great internet connection. And so she's got, and she has a social media following

of 20,000 followers that are paying her band with, that are paying her $69.99 a month to show her play with her toys and stuff. Like that's the business now. Now, here's what happened. You build a social media following it. You got 20 plus towns and followers. Here's what happens.

You got a six-figure business. Well, here's what happens. Yes, when you decentralize something, the big, big, big, big money makers, they don't make that much money more, but you get a lot of middle ground. You get a lot of people making some money. So there's a lot of people now making

better for everybody. 50 grand a year, 60 grand a year because of, you know, internet porn, but you're not making, like, Jenna Jameson at one point is making tens of millions of dollars a year on all kinds of different things and products and shit. So it's not happening more, bro. So your dreams of being a superstar are over. Sorry Adam, those butt plugs, you know, that sponsor. Your butt plug idea. You can't do it. Easy. No, what was that one idea you had? Oh, you wanted to make a cast of your dick. Oh, that's right.

Bro, that's, don't be sharing that on the air. What, what kind of, what is, only Adam, only Adam has got that, like, enjoying my shiny, it's got enough, we'll call it self confidence to be like, hmm, nobody knows about me, but I'm gonna make a cast of my dick and sell thousands of them.

That's a backup plan, bro. It's not like a mate. It's not like plan A, you know but I'm gonna make a cast of my dick and sell thousands of them. That's a backup plan, bro. It's not like a, it's not like plan A, you know what I'm saying? It's like, it's like plan D, you know what I'm saying? Yeah, I've got a lot of other things. Plan A is my pump, plan B. Maybe, okay, it might be plan B. Okay. Okay.

Oh my God, where the fuck is the bird at? Where's Kason here? Where the fuck is the bird at? Where the fuck is this bird at? We're the fuck is this bird at? We're the fuck is this bird at? We're the fuck is this bird at? We're the fuck is this bird at? We're the fuck is this bird at? We're the fuck is this bird at?

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Strong flex for whoever's asking, studies to support specificity over periodization. So the question was, he's talking about how recent studies are supporting specificity of training over periodization. So the question was, that's a tongue twist. He's talking about how recent studies are supporting specificity of training over periodization. In other words, showing that specificity is superior. Before we get into this, I think we need to kind of explain what they both mean,

specificity of training, literally just giving you an easy example. If I wanted to get really good at writing a bike, then one of the things I should do is I should write a bike. And that's going to give me the most carryover to the kind of performance that I'm looking for. So that's what specificity means. Yeah. Periodization is just a kind of a general broad term which applies to changing the intensity and the volume of my workouts to circumvent issues with adaptation and recovery with my muscles. So, I may train at a super high intensity for two weeks and then at a lower intensity

for another two weeks. And that would be it's a very basic way of periodizing your workouts. Now, here's the thing. First of all, let's talk about specificity. If you're looking for specific types of adaptation, strength, performance, you need to do things that are very specific to what you're looking for.

If you're looking for strong pulling power, you need to pull. If you're looking to jump real high, you need to practice jumping, you know, running, swimming. If you want to get a good squat, will you better squat? Like, this is, uh, what's interesting to me is I do studies on this and people are always blown away by them. Absolutely. It's so obvious. It's so obvious, you know. It's like, what do you think to get better playing basketball? Is it better idea to go do bicep girls or is it better to go play basketball?

Of course. Which one's gonna get you better? Now does one of them have carry over the other? Absolutely, but obviously focussing on. It's always supplemental at that point. You still have to keep in mind the specific attributes and traits that you're seeking and how that directly applies to that movement or that sport that you're trying to accomplish. Well, I'm glad Sal picked this for us to discuss

because the thing that I don't like about when people pull studies like this or we started to debate talks like this is, because this study comes out and shows that, which it's like what we were saying, duh, it's kind of obvious, then people get stuck in that. And this is kind of why,

and this is why we talk about the importance of phasing and how they all have their role. And this is why we talk about the importance of phasing and how they all have their role. And this is why maps was created the way it was, is because yes, we know that focusing specifically on an adaptation is the most ideal, but you still don't wanna get stuck in just. There's still timing to that. Yeah, and they're still, and they're still gonna come

a point where you're going to peak out. Your gains are going to peak out. And I know I hate using the bro term my gains, but I think people relate to that the best gains. Is your, yeah, right? You're getting like, okay, so we're doing something specific, right, for the sport or whatever adaptation you're focused on. Well, yeah, that's great.

But after four to six weeks, those started to diminish greatly. And it's only gonna continue to diminish over time. Sure, you might still see incremental change or gains, but it's going to be minimal. And by you doing like, periodization or switching up to a different modality or focus or adaptation, you're going to see way more benefits

because now the body has a new thing to focus. You can revisit, right? And if we look, okay, so for the athletes, I think it's obvious for specific type training. You know, if you're a football player, you should definitely practice playing football. That's going to give you the most bang for your buck over anything else. You could take two teams who play football, have one team just practice football, have the other team just work out and never play football.

The football player, the guys who practice football are going to do much better. You want to do both, but you get the point now. What about for the average listener? The average listener that we have doesn't compete in sports. The average listener just wants to work out for better fitness. They might want to build more muscle or burn more body fat or just move better in general. Specificity is also important for them.

Let me explain. If when we're picking exercises that have lots of carryover, lots of bang for your buck, when we're talking about exercises like barbell squats and barbell deadlifts and overhead presses and pull ups, exercises that build the most muscle, that tend to burn the most body fat, that give you the most strength and the most results in terms of time spent doing them, you want to train them very specifically, because you want to maximize, you want to get the most out of those exercises.

So what I mean by that is, if you're going to do barbell squats, and you want to get the most out of squats, then you want to practice squats like a skill. You want to get really good at them, because when you get good at squats, you can take all that progress that squats are going to give you and maximize it,

versus what a lot of people do which is a mistake is where they'll throw squats in every once in a while because they think they need to keep the body guessing and keep it you know Keep the muscles confused. So oh I squat sometimes, but sometimes I do lunges and sometimes I do you know step ups and sometimes and that's not good either because They're not getting the most out of these exercises that are so effective. Then you're me. That was me. I mean, that was probably the biggest game changer of all of us getting together was that's how I trained. I very much so trained that way. You're very to all the time.

All the time. I was the king of variation. Like I was so into varying everything that I never allowed my body to like fully adapt and see the maximum gains from each type of adaptation. I was constantly throwing things at it, which I guess I could argue. Keep things interesting, right?

And you could argue at the time that, well, I was in good shape already. I maintained between nine to 12% body fat. So if you're, and I wanted to move well, I wanted to be pretty strong, but none of the other stuff, like PRs didn't matter, major gains didn't matter. I wasn't really sculpting physique,

sure I kinda was, but not really. Like really was just my overall health and fitness. So that's not a big deal, but to see maximal progression or see gains, which I now had to become focused like that when I got into competing. So it changed my whole program design. I now had to like specifically be focused on things

and I needed to see myself progressing and say, okay, I'm on the right track here, now I move here. Sure, there's that too, right? You want to be able to see your body progress within that exercise. You know, adding weight to your squats means you have to practice your squats, you have to practice your deadlifts. You pick these core movements, which we know, beyond a shadow of it out, are the most effective exercises you can do.

And it requires specificity of training, because you're not going to get as strong doing these big movements, these very effective movements. If you throw them in every once in a while, just practice them here and there. You're just not going to do it. It's also important too. I mean, you mentioned sports briefly, but structuring your program around your sport where I like specifically football just because that's my background like where I'm I'm programming in power cleans and like that's really one of the, you know, like such a foundational movement all across the board for each position just because of the explosive movement that you're getting and you're driving those forces, you know, through your hips and I mean it's going to make you an overall better player along with the strength it provides, you know, now you also, you know, through your hips. And I mean, it's going to make you an overall better player, along with the strength it provides. You know, now you also, you know, complement that with backloaded squats, you know, you have all your other staple lists,

your bench presses, your overhead presses, and everything else. So, you know, your overall strength is there. But now, you know, it is important to phase and make sure that, you know, the movement quality is there, the speed, the acceleration. Now, how do I apply all this strength that I built in this phase? So, the whole phasal approach, I mean, this is really why we have it very specifically structured, so that way, it moves you along a timeline, and it builds you up to the point where now, okay, now conditioning, now this is something we need to focus on. And this is the important part that brings you into the competition.

Right, you wanna keep in mind when you first learn an exercise, you start doing an exercise, a lot of the adaptation you're gonna get is simply learning how to do the exercise. You're not gonna get a lot of the muscle building effects initially because you just gotta get good at it. You know, if I've never learned,

if I've never learned to write a bike before, the first few days I ride that bike, I'm not really getting fast, I'm not building lots of endurance, I'm just wobbling, I'm learning how to ride that bike and the same shoe is for other exercises, which is why it's also important like I'm saying to be quite specific with your training. Now when it comes to periodization, of course, you have that whole debate of linear progress versus periodized process, and both have their benefits.

The linear progress is good because you can stay pretty specific within a form of adaptation and see yourself progress on a regular basis. But then there comes a point where you have to stop that phase and periodize into another phase. And this is why maps, one reason why maps, is very different from your traditional workout programs because we kind of take all these things, we take specificity, periodization and linear models,

and we program them in ways to maximize the benefit of each of them and to minimize the negative of each of them. Because there are negatives to each of them as well. If I all I ever do is specific type training, where I'm missing out on lots of different ways of moving, I'm missing out on mobility, I'm missing out on skill. If all I ever do is periodize my workouts,

I'm missing out on really maximizing a particular form of adaptation and seeing progress. Yeah, I see this a lot with specificity training, like they get in the arguments, like a lot of coaches get an argument of just, you know, promoting the skill and always just focusing on the skill. It's very specific to that sport. However, their overall strength has an increased and they haven't really addressed that or their overall conditioning. You know, so it, meanwhile, you know, great skill, great, you know, but, but they get outgassed,

you know, or they get like overpowered. That's right, or they get overpowered. That's right, so it's important to understand all of them and learn how to program them in your workouts to maximize each of them because neglecting any one of them or saying, this is the best, periodization is the best. So my workouts are completely centered around periodization. I'm not gonna pay attention to how I can train specifically for a skill or progress

on a linear basis. Well, you're missing out on that as well. So, it's important to pay attention to these types of things. We took all of this into account and we designed our program. I feel like we kind of need to simplify even what we're talking about right now because the terms that we're using right now with linear progression and specificity and appearedization and underlating and these are terms that, I mean if you're a fitness guy or girl like, okay, they might sound familiar to you, but for the average listener, this is probably going like right over people's heads.

So I think breaking down and explaining like some simple stuff, like, you know, we are talking about the squats and the deadlifts. It's already, we've covered this before that that's the king of all exercises. Those are the king of all exercises, right? Overhead press, the squat, the deadlift, the big movements that we've talked about before. And simply just like Sal was saying,

just including them. So if you were talking about periodization, you would be cycling them through, right? That is. You'd be cycling intensities quite frequently. You know, I'd go heavy on Monday or this week, next week I go lighter, the following week I go heavy again or I do a faster tempo or whatever.

The periodization models that I've seen tend to periodize pretty rapidly and they miss out on the linear progression, the linear style progression that you see when you stay consistent with a particular type of training for a longer period of time. So. There you go again using linear, so I'm trying to simplify.

So linear would be, today I did 135 pounds on my bench press for 10 reps, next time I go for 12 reps, the next time I go for 14, I was constantly trying to progress at the same thing. Periodization would be mixing it up much more. To be able to take advantage of both, you would go linear for about two or three weeks, and then you would periodize. So take advantage of the linear progression, then periodize to a different form of adaptation

for another three weeks. So you're progressing linearly for a period of three weeks, then you periodize, and then you progress again linearly for two to four weeks or whatever and then you periodize And that's what I mean by being able to combine kind of elements of both and get benefits of both and negating some of the negatives That you can potentially get there you go there good much I think it's better better way for us to explain it well, and especially when you're talking about squats and deadlifting like How often how often you guys walk in the gym and actually see somebody squatting or deadlifting and actually go like, oh wow, she's got really,

or he's got really good form. Just that's a great squat. That's a great deadlift. It's pretty fucking rare. It's very rare to take a lot of time. Yeah, because a lot of people, even the people that are doing it, because I mean, and you got to give them some kudos

for trying, right, for incorporating it, because they know that squatting is important, and they know that deadlifting is important. But there's a lot of poor form out there, which we talked about. These were some of the perks of CrossFit. We thought that CrossFit has really reintroduced some of these good old school movements that are so important and so so many more people. I mean, God, I was just in the gym. I can't remember, you know, 10 years ago, ever, ever having to wait for a squat rack, much less than a gym that has five of them. And I found myself sitting and waiting for someone to be done. Like, that's just insane to me.

Like, that was never like that 10 years ago. No, no, big gyms had one squat rack and it was empty. Yeah, and now so many people are doing, which is awesome to see. But then so many people are just kind of throwing them in there and incorporating them and then moving along the routine when they could probably spend the entire hour working on their mechanics and getting good at that squatting

and staying in a five by five for a while type of training and then moving on to your higher reps, like you said. And here's some else that just popped in, popped on my mind about this. When you're talking about really perfecting exercise or skill when it comes to exercise, that really lends itself well to the big gross motor movement exercises. If you like to mix shit up a lot and just throw things at your workouts, use the single joint isolation based movements.

Those are fine. I don't need to sit here and perfect a barbell curl or perfect a tricep press down or machine press down or all these different versions of them. Those are good exercises to throw in a mix and as a matter of fact in our programs like Maps Esthetic where we have focus sessions where you do that, we tell people take your pick and throw them in there and mix them up as much as you want. But those big gross motor movements, we put in there pretty regularly because those are the ones that you can really perfect and build a lot of skill around. So there's something else to consider.

If you like to mix things up a lot, then don't do it with your big gross motor movements, keep those kind of a staples. All the other shit. Yeah, fuck it, mix it up. You want to do donkey kickbacks on one time. You want to do, you know, back step lunge with a twist or whatever. That's fine. Throw that in at the end. I think it's a must that you're at least squatting one to three times a variation of this

squat, whether it be a backloader, a frontloader squat, or a goblet, or some sort of... I squat at least the front squat and back squat at least twice a week. I feel like that has to be a minimum, and then you're same thing with your deadlifting, some sort of a form of a deadlift needs to be in there at least once a week. Yeah, I feel like that has to be a minimum. And then you're same thing with your deadlifting. Some sort of a form of a deadlift needs to be in there at least once or twice every week. And then like you said, all the other movements, that's where you can get fun. Overhead press.

Yeah, your bicep curl, yeah, overhead press for sure too, right? So your bicep curl and tricep extension shit and all your little lateral movements, like, those are the ones you can go bananas and have fun with because they're not the difference of you doing that machine exercise with a cable or this or that. Like isn't going to make a big of a difference, but you simply, you know, eliminating or including squats

on a regular basis into your routine will make a huge difference on your gains for sure. VH Christian J. How to reverse all the things that were discussed in the recent episode, the decline of the modern male. This is part two of the part two episode. So in that, we were talking about how Emma was kind of part of it was tongue-in-truck. Yeah, part of it was tongue-in-cheek. It was a lot of joking around, but there is a lot of pretty established science now showing that men,

the average testosterone levels of men have been declining now for the past, I don't know how many decades, like, you know, four or five decades or whatever. And, you know, so we talked about that. Why that may be happening and, you know, what we could do to kind of reverse it. Here's the thing, we don't necessarily know why testosterone levels seem to be dropping in men. It could be, you know, Xenoestrogens,

which are chemicals that act on estrogen receptors in the body that were exposed to now that we weren't exposed to before. This is why everybody's so scared of the plastic bottles, water bottles, to transfer over to aluminum. Exactly, I mean, it could be that, it could be other chemicals, it could be the way we eat, saturated fat intake,

is much lower now because of the incorrect information that we were given by the FDA. We need to know what's that, because this has just been a recent thing, like people have started converting to where they're bringing more fats back into their diet after that. It could be that, I mean, it could be reduction in dietary cholesterol, we know dietary cholesterol,

cholesterol itself is converted into hormones, it could be inactivity, people aren't active anymore. It could be that society is now much more peaceful and maybe that's just a... Whoa, I think it's right. ...match rate. Who knows, but I will say this, things that increase testosterone, we know, things that increase testosterone. A diet that is based on whole natural foods that has a relatively a good amount of natural saturated fats, getting good sleep, having some stress in your life

will raise your testosterone. You can't just be some relaxed dude on a hammock all the time, but you know, you want to have some stress. Lifting weights is the best fucking, of all the things you could possibly do, lifting weights properly will impact your testosterone levels better than almost anything else you could possibly do. Yeah, and strangling the dragon.

What about toning down all the, the, the, the, the smartphone pornography? That's a good question. You know, masturbation has not been shown. I know all the guys are angry and now it's telling them that, but I feel like, you know, we're getting desensitized by how much that's different though. I think that has more to do with the brain than it does with hormone levels. I think the brain starts to wire itself,

especially if you're in adolescence in your teen years and you're jerking off to a lot of internet porn. I think your brain starts to wire itself to be stimulated by quick changes in scenery, and novelty and stuff like that. I don't think it's testosterone. I think they're in. I would think they're in.

You don't think they're inversely related. I don't, there hasn't been any science that I'm a familiar with that has shown that pornography or masturbation reduces testosterone. Well, we know that masturbation doesn't reduce it, if anything, it promotes it. But I would think just the de-centitizing of this artificial, because in a sense, it's not real, right? You're looking at something that's on a screen versus the physical contact and like the just the social part.

It's not being around women and having sex with women. Yeah, that's what I mean. Like I feel like it would cause that to happen because you're just not, and that's what I'm trying to say is getting out there and go hunt for the real thing, you know. Like, get off your smartphone. Get off your smartphone and get out there and hunt for the world. Isn't that the most of it though?

Is like, you got to go do some physical work like of some sort. Well, and that's the other thing, right? So how about this? I mean, we talk about, you know, as, you know, young boys, we were all young guys in the 80s, you know, growing up and, you know, you were outside building forts and hammering wood and like, you know, like I was doing digging holes and I was doing manly fucking shit that's physical outside. And, you know, your young boys now, they say, I mean, they're playing video games and watching cartoons all day on TV or on their iPad or whatever, like it's just, or their YouTube,

you know, like it's, it's a different generation. And I have issues because of the way that schools are structured now to press a lot of young boys activity levels. It's at a point where they don't want boys to be boys. They want them to be like sit still, concentrate and play with crafts. A lot of boys want to wrestle, they want to throw rocks. They want to run, they want to break shit.

You know what, and now of course we're generalizing, but this is all backed by, this is legit science. Of course, there's individual variances, you're gonna have boys that don't like that and you're gonna have girls that like that, but it's a general whole, generally, that's absolutely correct. And there's actually been quite a few books written on how school is designed for girls. And how girls are, have it, you are going to succeed in school much more because of all the things that boys like to do.

And we're taught, you know, we're told in schools not to do those things. It's funny, you know, they'll have Legos, you know, for kids to play with. But if a boy makes a sword or a gun at a Legos, big fucking trouble, they can do that. And I hate to fucking break this to you. It's a part of, it's in our DNA. It is, you give boy sticks and they hit them

with, they hit each other with them. Even if they don't have sticks, they pretend they have a stick or a gun. Even if they've never even seen one before. Yeah, that's where it got. Yeah, that's true. I don't know. I mean, lift heavy weights, do it properly, get decent sleep, eat enough saturated fats.

Those are probably the best things you could possibly do to, you know, have healthy test hospital levels. Here's the thing you want to consider, okay? Men do not go through a dramatic hormonal shift like women do. Women have menopause where their bodies stop, just basically they're not able to have children anymore. In fact, after the age of 30, a woman's ability to conceive starts to dramatically drop on a regular basis to the point where if you're, I believe, over the age of 35 and you

get pregnant, they strongly recommend you get lots of testing during the pregnancy because the risk of things like, you know, birth defects or whatever, dramatically increases after 35. Men theoretically, we produce sperm till the day we die. We can theoretically impregnate a woman until we're dead. So if you're a healthy man, you're, you're, you're 90 years old and you somehow get, you know, you get a boner and you're, you know, you can, you can impregnate a woman. You're still making sperm. Your testosterone, male testosterone levels do decline with age,

but it's not this dramatic shift of hormones that women go through. And if you're a healthy, fit, strong, able man, you will maintain very youthful testosterone levels for a long fucking time. I wonder what the oldest is. What are the oldest man is that's gotten somebody pregnant? 70 something I believe. Or 82 he afternoon is gonna break it. Yeah, 80 something.

I believe it's like 70, like mid 70 or 80 I believe. I remember reading this at one point. Yeah, it's great. It's elementary school dads 90 something. But I mean, think about that, right? Think about, it's not my grandpa, it's not my great-grandfather either,

and that's my dad. Think about that, right? Testosterone levels exist for a reason, and if you give your body a re, if you give your body lots of signals telling it that testosterone or having high levels of testosterone is beneficial, then it will for the most part.

And I've trained lots of, I like training advanced age population, so I've had lots of clients over 65 that have trained. I just have a lot of fun with them and I've had men over their, you know, in their cities. You know you say that a lot and you know it's true because you use the term advanced aged. I would, I would just call them old people. Yeah, I train old people too, and I've trained plenty of old people But the fact that you actually call them advanced old ankle balls Advanced age well you guys laugh, but I'll tell you what man

I've had quite a few of these guys come see me who are in their 70s get their testosterone levels checked after working out with me for a year or two And these are the committed ones who eat right and do the right and these guys testosterone levels will measure 607 hundred Which is considered healthy for a third year old. You can just kick in my ass. Which is good. And so, you can do this, man. You just gotta be healthy and take care of yourself.

And your testosterone levels will be high. But if you're eating sugar all the time and you're behind your computer and you're lazy and you don't lift weights, and you can barely have sex with your wife once a week because you have no energy or whatever. You probably got shitty testosterone levels, you know what I mean? You need to be in a competitive environment.

You need to be around other bad-ass guys that are gonna motivate you. Start a fight club. Go hunt for some pussy. Go fight, eat some fat, lift weights. There you go, there's your three from me. Stop being a bitch. Oh my gosh.

Eat some fat. Eat some fat, start a fight club. We're a flannel hunt for some busier. Stop being offended at everything. Yeah, there you go. All right, the next question is from for the skinny fat girls. If you had to be a villain in any horror movie, who would you be and what movie scared you the most goddamn who would I be filling in a horror movie? I don't watch scary movies for me. I want to go lost you okay, so when you were Freddie So let me ask you this when you were a kid. I was scared of death of scary movies. Okay, so I'll tell you one I'll tell you one movie that that basically fuck me up Poltergeist no I I want I could watch poltergeist I could watch fucking Exorcist I could watch fucking Friday 13 none, I could watch fucking exorcist, I could watch fucking Friday 13th.

None of that shit like fucked me up. Only one movie ever ruined me and that was Texas Chainsaw Masker. That movie was disturbing. At first one? Yes, and it's still fucking disturbing. When they're all having dinner and everybody's like they got the old, you know, the dude that's dead and they're eating, but it's just It fucking ruined me. I watched that I was like I'm I'm done Yeah, to me like a year ago, yeah gross. Well, that one's kind of like

Don't they get don't they get like they're like on the road on some trip right on some vacation They have to like pull over so they run out of gas or some shit I don't even remember my I just remember that the shit Well, I remember watching that one to my buddies that was later on though like the We watch no I was a kid. Oh, the original original change. The even the newer one was scary shit No, you want to you want to watch something that's relatively great. You had Jessica Bill Oh, yeah, you want to watch something Relatively new that'll fuck you up watch any horror movie by Rob Zombie. Oh really?

He's twisted house of a thousand corpses or is twist? Oh my god. Halfway through the movie, I'm like, I can't, this is too much. I'll tell you what, my wife and I are the first, when we're just, like, this is our first technical date, right? So we go to a movie and she put, I'm like, you pick the movie. Cool. Pick the movie. Hills have eyes.

What in the fuck? That movie was terrible. Is it really? Oh my god. I just still have, like, it's not even so much, like nightmares, it's just like so disturbing. You know, it's like, God, there was like, there's this like this mutant guy,

I was like raping this chick and it's like, ah, you know, it's awful. I walked out. So Courtney, Courtney likes scary movies. She did and now she will absolutely not watch it. So yeah, I'm curious. You really, the opposite. Katrina doesn't watch him. I don't watch him

So I don't you watch him I scared Now yes, even now is a grown-ass adult bro you fucking scared and it's really well here's what I've now oh my god I told you I told you I don't have a closet We are gonna watch a scary movie Fucking pussy's we're gonna watch it together. No, no, this is now the you know why cuz you do you can't watch the exercise It's exactly what all my best friends. They love to do this They're like oh my god. Adam doesn't like scary moves. Let's watch one everybody loves to watch one Just so they can watch me which is not entertaining for me at all and I never going to I never understood this like okay

Like okay, so I love scary move. I like to get on a roller coaster because I like that the feeling it makes my stomach feel And it's like riding a ride when I watch a movie, I want to fucking relax. I want to relax. I'm like, you know what I'm saying? I'm like, you know what I'm saying? I'm like, bro, when a scary movie, I'm on edge the whole time. My back is sweating.

My fucking, I'm biting my nails. I'm looking at one eye. You know what I'm saying? That is not comfortable. So to me, like, I've never understood what drives people to really... To do those haunted houses really like, they jump out at you and they're like,

all dressed up. I've done them, but none of that stuff. I don't enjoy it. I can see you like, I don't enjoy it. You ever play scary video games? They make some of these games now that are up. Oh, the first Resident Evil when I was a kid

scared the shit out of the game. I love it. I love it at Big Screen TV and we played that. Was it lights off? That's suck. Yeah, I love, I love I love love love scary movies But here's why I don't watch a lot of them because they suck they suck I hate watching a staring movies because I'll watch him be like this is not scary and I know it's gonna happen and it's bullshit

But if I watch a movie that really fucks me up. Oh man. I love that shit. I do not like you know Obviously the mouth of madness. No, that one fuck me up. We'll do like it Stephen King I oh, how about this? You guys are watch faces of death. That was not, not so much a sp- Stop it, that's dude. That's so much a scary movie. That's fucking horrible shit.

That's just awful. That's just videos of people getting killed in shit. That, that was the story. I did see that. I was like regretted seeing that. God, you are weirdo, bro. Why? That you're just weird that you would watch.

You know what's the ultimate? I was like, yeah, I got all my ISIS videos on play. No. I don't watch any, you know, so you know, when I was a kid, what I used to love watching when I was a kid, were all of the twilight zones. Do you guys ever watch the twilight zone? I like them white ones. The old ones, hell yeah.

Because they were so at the end, the twist was so good and they were so scary. They were so creepy. I love that shit. I think super creepy. I love it. We never got around to asking or answering any of these questions around.

No, I mean, well, we didn't say who the villain would be and we didn't say what was our scariest movie. Poltergeist was the first movie that ever scared me to kill. That's the first one that comes to mind. I remember my parents watching and loving that movie and I remember being scared of death as a kid. I'm sure there's plenty of other reasons. It's funny because mine was the exercise. So it's kind of long that super natural and that era too. That's all they were right around the same time So yeah, those that probably scared me if I were to play a villain Geez, man. I don't know I like I like like a vampire like in zombie like shit like that if I was gonna do If I was gonna be the scary bad guy I would do I want to be Mike Myers from Halloween

Who's it? Who's a walk around really slow? Who's a bad ass like vampire? What movie? Oh, you know what? I would be like, um, what's that crazy bitch's name from, uh, that just came out with the, the new one just came out. The, the, the, Likens and the, uh, underworld. Yes.

Underworld. Yeah. You'd want to be here? I wish you were her. Damn. I do too. Yeah. Well, they're bad asses. I just, I just like, that's actually one of the, you know, the old man who removed it. So you'd rather be a vampire than a wolf?

Yeah, what about you, Justin? What, a vampire or werewolf? Yeah, a werewolf? I was always werewolf. Not even a vampire. I was always vampire. I always thought, yeah, when I was a kid, I'd be like, that'd be cool to be a werewolf

to like turn into a fucking, yeah, a dog. Just a beast and shred everybody. Yeah That'd be kind of like I felt like the vampires just way too smart for the werewolves They're pretty much always out smarter dude. Did you ever watch American werewolf in Paris? That is some of the greatest fucking that werewolf looks so good and scary. He's cool. That's what I was like. Yeah moving along now. Yeah Jeff Mac six six six. Oh there you go, Justin. Dude you're scary bastard. Who will have sex first in the new spot? I already win already won that there was it there was it wait I was more to this question remember it said like he is he's speculated Doug hold on a second are they talking about sex with other people or by yourself?

speculated Doug. Hold on a second. Are they talking about sex with other people or by yourself? Yeah. If it's by yourself, it could be self. That doesn't count. It's definitely not Justin. He gets sex once every other month. And then I save it for when it counts. The Doug could, it could be Doug. It could be Doug. So nobody, okay. So nobody's officially had sex in my pump media studios yet. Not yet. Not yet. Is there going to be a contest? No, there's not. Dude, I don't want you eating broccoli. I don't want you eating fish. No fluids allowed. I don't want you eating tuna.

I don't want you eating anything in this studio at all. It smells beautiful in here, it smells like. It smells like fresh paint. It smells broccoli. I won't have sex in here, but if I do, cause you know why I'm out of my way, Richard will be watching you. Oh, Richard, yeah. That's why I want to have sex in here. I put a hidden camera. I like Richard.

Richard. Yeah. Yeah. I don't know who I don't know. Bony fingers with that little nubbish. You know, unfortunately, we're boring. I'm for sure if we were in our mid 20s, this would be a very cool competition. I'm sure that we all would have already christened the place. It's not as exciting having sex. So sex in weird places anymore. Is it when we get when we get Dan Bill Zarian in here, he'll be the first. He'll be the first. Yeah. We'll have him have sex with that. He'll do it like right away. Well, it's not. Have you guys noticed this as you got an older? It's not as exciting to have sex in weird places anymore, right? Well, I would have. Maybe because you have a steady girl, man. That's,

I think it's more than we're going to be more than steady. Yeah. Because if it's this random girl, then it's not. Well, one side's fun. Well, once you've kind of checked all those things off your box, I think that's pretty much, I think there's, I mean, every like the three-sum, the movie theater, backseated in car, the like, you know, the hospital, the hotel, like room, the all, once you've done all these,

like water, you know, when you've done all these, when you've done all these things and you go back and you go like, you know, how many of those were like really comfortable and like they're memorable because they were unique and different, but they weren't like memorable because it was like, oh my god, that was the best sex of my life. On a slip and slide. You know, I can't I can't say how many like, you know, in the restroom of a bar type sex was like the best I could ever account for. No, and I think the story is cool when you're telling your buddies when you're 26 years old like, bro, I just had had sex with a growing third which just went to the bathroom. Yeah, when you're when you're married it's like oh my god we just had sex and their kids run

the other room. Yeah, it was crazy. Yeah man, yeah, yeah, no, what's the weirdest? What about you? Oh, I think we've probably covered this before, but where's the weirdest place in that sex? Weird. I think we've probably covered this before but where's the weirdest place in that sex weird Yeah, not weird but like the most I don't know unique. Yeah Definitely has to be with any of you guys ever oh go ahead Justin no, I was gonna say is definitely with my wife otherwise I'll get trouble right That's all I can talk about. Yeah. You can't be saying shit, you'll listen to me. Exactly.

I'll just make, we need a minute. We never went to that place. We never went to Paris. Yeah, I think that's why there's a long pause for Justin and I there. I don't think about it. I don't think I should, I don't think any of us should answer that question.

I think, I think you're the only one that has the opportunity. I'll tell some exciting stories. You tell us, once you tell us the most exciting spot that you've ever had sex. Nah. Oh, man. This guy wants us to dance, but he doesn't want to play. Get out of here bro.

It's not gonna work like that. Hey listen, if you like Mind Pump, leave us a five star rating and review on iTunes. If you like your review and we pick it, you're gonna win a free Mind Pump t-shirt. Also don't forget to check us out on Instagram. You can find us at Mind Pump radio. you can find me at Mind Pump Sal, Adam, at Mind Pump Adam, and Justin's at Mind Pump Justin, and don't forget Doug, at Mind Pump Doug. Also, check us

out on the internet at MindPumpMedia.com. 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 Superbumble at MindPumpMedia.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundles like having Sal

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