Mind Pump: Raw Fitness Truth - 404: Bouncing Back from a Fitness Break, Exercise Programming for Athletes & Getting What You Want from a Personal Trainer

Episode Date: November 18, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the keys to creating programs for athletes and performance, how to bounce back from a break in fitness, how to deal with a trainer who was offended when asked to run MAPS Anabolic. 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)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. It feels good to be back in this room, not gonna lie. It doesn't make me, what does that make you? If you're on vacation, and I have to say the first three days or so, the first day, it takes me, like Katrina always tells me, and she like warns people that go with me,

like give Adam at least 24 hours than before he stops me in an asshole. And then he sells down. She knows me so well. She's like, he still takes that a whole day to like get out of that mode and like you're on vacation, relax, stay off your phone, put your feet up, relax.

So the first day is a wash for me. And then I think after about two or three days of. Come slip on the mickey. Complete relaxation. I think then I can like settle down. But then I'm already like, okay, I got it. I'm rested. Give it to me.

It's time to work again. Yeah, exactly. Like the last day already, I was already back on my phone and doing work and stuff, and Jesus psyched. There it goes. There it goes. It was a fun white lasted. I can tell that you went to Mexico by your skin tone.

Yeah, Justin, I can't tell. What are you talking about, dude? I totally got nothing. Nothing at all. You don't go, you don't get any darker at all. No, it's a beautiful thing. I like real, like, the sun. It's real like, you know what I mean? Your skin's made out of like zinc oxide. But it was

impressive because it was a lot of white people there that were just like fried like lobsters, you know, and then me and court, you have like the same skin. And it was just like, I had no idea. Like I'm like, where's the sun? I got, I got no sun. Did you, now do you have to like apply sunscreen consistently and continue to? You know what we did, but like, I mean, we were in the sun all day and I only applied it like once. Really? So where you guys were at,

you guys had a lot of sun because where I went, I was in Puerto Raja, Puerto Raja, I had to put that on there. A lot of people thought we were together. I had to explain to people that we were in different places. No, no, no. I can't hang out with you guys that often.

We have to separate. No, but I went down for a wedding. I think your dark is hell. No, I went down because Jessica's best friend or one of her best friends got married. Beautiful wedding, by the way. But we were there for what, five days or whatever, except for the last day we were there, it was overcast.

Oh really? The entire time. It wasn't cold or anything, the weather was still nice, it was still warm, but then the final day, the sun comes out. That's crazy because you're not that far from us right? And what about today is not that far from a cabo. It's not you it's a pretty good distance I think yeah, I mean it's a plane ride away

Yeah, it's not like it's not like comparing where cancun is at cancun's a lot further south like I don't think you I have to look I have to look and see how far but it's enough for the weather to be because our weather Corte is not to brag or anything but our weather was like eighty five to eighty seven oh perfectly was perfect for just perfectly clear skies every single day. So did you guys stay in a resort or was this like a rented house? How did you get it? It's a place I still you know to go to tell just it was just a bad yeah I didn't I didn't like rock stars did I didn't I didn't share with them I wouldn't tell anybody where we are at so I booked it took care of everything

and then I told them after, after they got to see it, right? Let's put it this way. When we're out and about, the worst part about staying there is, whenever they ask, when people, like when you're out, they ask you where you're at and then when you tell them that you're at Monte Cristo States.

Like, oh. All of a sudden your bill goes up. Like, oh yeah, that's a, yeah see. Yeah, it's 20, $20. Yeah, that's it. What the fuck? You just told me it was DS, just a minute ago. All our cab rides got a lot more expensive. Yeah, really?

Come on, amigo. We went to one of those all-inclusive resorts, but it was a legit resort. Well, you guys said it. I saw your view, yet a beautiful view. Bro, so I got a room with a jacuzzi in the balcony. I want to have a nice set up and then the food there was amazing. But the the well best and worst thing about all inclusive resorts is the fact that alcohol

is plentiful. Yeah. And you've already paid for it. Well, and you feel like you feel like you need to drink it because it's like because that's part of the deal, right? You feel like yeah. It's the same thing when I go to a buffet. If I go to a buffet, it's the same attitude as when I go to all inclusive. It's like, because that's part of the deal, right? You feel like, yeah. It's the same thing when I go to a buffet. If I go to a buffet, it's the same attitude

as when I go to all-inclusive. It's like, okay, challenging stuff. I'm getting my money's worth. Yeah, I'm gonna set the curve right now. I'm the bell curve. I'm the guy that makes everybody else's bill go up. So we drink a lot. Well, a lot for me at least.

But you know, you wake up in the morning, you have a couple shots to do. We went hard one day specifically. Did you? Dude, I went hard. I couldn't even go. I couldn't even drink the next day. Justin was trying to keep up with Katrina. Wait, wait, wait, wait, wait, wait, wait a minute.

Katrina's a champion. Hold on a second. You couldn't, Justin couldn't drink in one day? Like this the next day? I was done, bro. I was like, oh, oh. He was trying to hang with Katrina the whole time. That's weird because he has like several livers.

I do. You know, we confirm that. When he had the doctor come over and check him. Those cows. That's craziness. Yeah. Then one day we went to downtown, about a port of ours, which is gorgeous, by the way. Wonderful downtown, very nice and clean.

We get there, we're walking around and there's like, everywhere you go, you see signs, pharmacy, pharmacy. So I'm like, let's see what this is all about. Because I've always heard Mexican pharmacy, you can pretty much get whatever you want. No, so have you not been to anywhere in Mexico or not wherever you've been? I've been to Cabo, I've been to Cancun, but I've never gone off the resorts.

It was always these all inclusive, like relaxing. Oh, okay. Yeah, I never went off, right? So I'm like, let's see what this is all about. So I walk, because I know, I've heard stories, right? You can buy whatever you want in pharmacy. If I go in there and right there, dude, it's like a fucking display like I walked into like safeway or something Right there you've got I and they advertise it Viagra Xanax, you know riddle in oh testosterone growth hormone like every like anything

You can imagine go go no that's not that cool That kind of shit damn so I was I was like, this is crazy. I'll take 10 biagra. No, but, yeah, I'm busy weekend. No, I didn't buy anything in there, but I thought that was pretty interesting. And then it made me wonder, like, you could buy steroids, like, that, how come there's not that many

buff people walking around? You would think, you know what I'm saying? You think everybody would just, and why do they sell supplements? No, that's a pervete. Actually, that's a pervete. Why would you even buy a cretin, right? That's a pervete example of what we always talk about.

That people always think that it's like this magic thing you start taking testosterone. I mean, there's probably a ton of guys that are over there that are taking it and they don't look great at all. It's so important that you eat correctly and you train correctly because just because you take testosterone

doesn't mean you're gonna look like a bitch. It's just so weird, you know? But when I walked in, there was my- It's a plentiful. When I walked in, there was my girlfriend because we went into a couple of pharmacies. So I was just blown away.. But when I walked in, there was my- It's a plentiful. When I walked in, there was my girlfriend, cause we went into a couple of pharmacies, so I was just blown away. Every time I'd walk in,

they would say the same thing to be testosterone. Right away. Viagra? Cause they'd see me kinda built, and they'd see me with like this, you know, hot chick. And I'd be like, oh, just to assume, right? You need some testosterone, some Viagra, my friend. We're gonna help you out on your vacation.

I saw that you wore a suit to the wedding. Was it an indoor wedding or was it outdoor? No, it was outdoor. Oh, and you out on your vacation. I saw that you were you wore a suit to the wedding. Was it an indoor wedding or was it outdoor? No, it was outdoor. Oh, and you still wore a suit. It wasn't more linen and you sweat in your dick off. No, it wasn't that bad, dude. It was actually the weather was beautiful. So the day of the wedding, it was actually overcast and then right as they were doing their vows, like the sky broke and the sun was coming through, it was like perfect. It's crazy when you go to how many times I've been doing a wedding with that word, it's like, oh my god, this can be, and then all of a sudden just the weather for the ceremony. It was definitely God.

I was trying to get you to say that. It was blessing that. Where did you feel overdressed? Were you overdressed in comparison or was everybody suited and booted for that? No, everybody was wearing suits and stuff and everybody looked good. I think I looked the best, but... Typically, when you're on the beach like that, it's normally kind of a...

It wasn't on the beach. It was on, it was like in this penthouse that overlooked the beach, but it was open though. You know what I mean? So it wasn't like, it wasn't a ceiling or whatever. It was all open. Oh, okay. So it was like an indoor outdoor.

Yeah, it was super, super nice. We had a great, it was a good time, man. Big, small, how big was the wedding? Was it, I mean, it was small, it's a destination wedding. Yeah, it's like an indoor outdoor. Yeah, it was super super nice. We had a great it was a good time man big small How big was the wedding was it? It was small It's a destination wedding. Yeah, it's like 50. Yeah, so you know if I ever were to get remarried again Not that I ever would but if I ever would Destination weddings way to do it for sure Yeah, get rid of all the people that don't matter for sure

I mean let's get married. When you, if it's creepy, then he can't afford it. If and when you do get married, I want to go to like the Fiji Island. Oh, 100% of all. Bro, you've, you've, you're 100% Katrina and I've always talked about that. If, if we were to,

this is how we would do it. Because I think when you, and I've been to several destination weddings, I love it because only the people that really love you and care about you are gonna spend that kind of money and you come to your wedding because it costs money. You just made everybody feel bad now. Yeah, right. And then what and then but here's the thing what you do you do that and then you come back and then you rent some cheap haul you get like four or five cakes and you for all your redneck friends that can't fly out there and do that you're like,

hey listen we still got a time where we can celebrate and have a good time. You a backyard bash. Yeah, we're gonna have a barbecue in the backyard for everybody else. That's the way to go. Did you guys do activities or anything? Yeah. I do a little kayaking. I don't do shit when I go out there. So here was a deal.

We get wheelie in there. So my system's been like a thousand times. Yeah, my sister and my brother in law, they've never been just an important he had never been. Katrina and I, it's tradition for us to go out there. So we typically go to Mexico two times a year or so and where we went is my favorite spot. I've stayed all over in Cabo.

And so I made sure to tell everybody, before I got to say, listen, please do not do things because I don't wanna do it or I'm not gonna go with you. So if you guys wanna go rent a car and go do something, you wanna go on these day trips and check things out, please go do that. I like to literally never leave my place, read a book and lay in the pool.

You just want to relax. Yeah, and the reason why this has become the way these, it's money, crystal estates, and they're private villas. It's literally like a mini mansion built into the top of a mountain. So you have an over the most beautiful view of your own personal suns at every night. Yeah, so it's it's absolutely gorgeous. On the bottom floor is the infinity pool. On the top floor is a, you know, eight person jacuzzi up top. And then you have three master bedroom. So everybody and then I think we have three four five with five bathrooms.

And then you have huge living room, family room, dining room. And because you're on the plubble of Anita Resort, we still get all the amenities that anybody was on the resort, so we actually still have room service, we still have maids that clean the house. Oh, I see. But then you have this private villa like you're in a home, right? So you don't need to ever leave.

And once you've kind of like I've done all the different things out and about around a cabo, so I don't feel that. But my sister and brother, they never been there. So they ran into car one day. They took off. They're maniacs. Yeah, they're.

And he's like, so he's super as soon as he got there who's like, okay, what are we doing? Because I planned this, this, this, and he has like every minute. He's like, every minute kind of surf trip by himself. He ran into a car to like drive up North and just like do this whole surfing thing. Well, he had a really cool idea though, one of the first days, like he's like, dude, we're gonna go taco hopping. And he had like all these different, like little hole in the wall, like places like planned out,

like with the best ratings and stuff. So we walked around and you know, had some margaritas. Probably shouldn't Google that, taco hopping in Mexico. I got it, make it through pictures. Yeah, no, that was actually really, we did do that with him, but the rest of time, I think Katrina and I rarely ever left the place. Justin and Courtney, they went

on, they took off a few times. Yeah, we went with them. Yeah, we actually had a, I liked where we were at because we could also walk, you know, from there to the other resort. So we're all the vacationers were in all these timeshare people and stuff and like they had other big pools and stuff. Dude, one of the funniest things, so like one of the last days that were there, whatever we decided, okay, maybe there won't be as many people

at this common pool area that was at the very top of this mountain and it had a sick view at everything. And so we went to go where, you know, they had the top part open that day, that it was all these people that were just drinking like savages and it was all these people that were just drinking, like, like, savages. And it was all old-ass people. It's like your parents and then, like, their parents.

And I mean, like, old-ass people. And they're going hard. They're going hard, like, like, it's spring break. Like, not only that, so I'm like, oh, my God, I was waiting for me, people appear, so I go in the lower part. I mean, Courtney, I'm just trying to chill, and we're, we're, we're kind of watching the scene,

and it was like the best people watching thing ever, dude. All of a sudden, like, there's this group of like maybe like seven, like old, old ass ladies that were just like getting really rowdy, you know, and there's like Kanye or whatever bump in the background and they're just like all getting into it. They start leaning over this infinity pool. So we're in the bottom pool, they're leaning over and they're like, dude, one of the ladies, their titties fall out. And she had to be like 70 years old. Oh my God, so all this parotidies were ever seen.

And it was like, and then, and we were trying to hit the tritodies. Hey lady, your titties are out. Like we were like yelling. We're like, hey, you don't let her know. And then she was just like, oh, and then she just took the whole thing off. And then her friend took her titties out. And I was're like, hey, you know, let her know. And then she was just like, oh, and then she just took the whole thing off. And then her friend took her titties out.

And I was just like, oh, my God. Yeah. People act crazy when burned in my head. Especially if you're on vacation and you're drunk, like, okay, so this happened a couple times. They get this really weird vibe. Like me and, you know, me and Jess will be out in the pool and we're drinking and hanging out, whatever.

And she's, you guys have seen what she looks like. She's pretty hot, she's built or whatever. And we're both hanging out together. And inevitably there'll be some kind of older couple, not older, but older, like a little older than me, like in their mid 40s or so, kind of good looking, kind of fit. And they'll be eyeing us while we're hanging out,

parting, well, then they'll come over and we'll start talking. And inevitably it's always the one would be like, man, you guys are and maybe they're down. You guys are a really hot couple. Yeah, they certainly complimented you. No, no, it wasn't like normal compliments. Like, oh, you work out or no, no, it was like, man, you guys are a sexy couple. You guys should hang out.

You guys are really hot. It happened a few times. I'm like, oh, these people trying to, we got, we got bottles. Are they true? Are they trying to fuck us? It's, I think it's something I wish they'd tell us. I think it's something to do with Mexico, because I feel like, are these people trying to, we got bottles in the room? Are they trying to fuck us? I think it's something, I wish they'd tell us. I think it's something to do with Mexico

because I feel like drugs are so readily available there. Like you can't walk on the island without someone offering you koka or mota like everywhere you go. Like you said, you go to the pharmacy, you can get so, viagras, yalas, testosterone. So, and then I think, I did buy some mota on the beach.

I feel like- Shit weed. A lot of these yadda is- Of course. It smells, it literally smells like fucking grass, you know. I just- Smoking a shit ton of it. You two smoking eighths just to get like-

Just to eat it right away. You know you're smoking. Eat it. But I feel like that has something to do with Mexico. I think that people just decide they're just gonna let their hair down and get crazy. I don't know. I feel like they're predators though. I feel like they go on these trips and they're specifically looking for like a good looking

couple that looks a little like, oh look at, let's see if we can, and they'll feel us out. You know what I'm saying? But like I said, people have said compliments before, but this was a little bit like oh you guys are Yeah, you guys are hot. Oh, yeah, like what do you mean we are hot like yeah, how does that work collectively? Yeah, like what's going on here Then they're then we're on the pool again We're in there's this like group it like again and like a group of girls and they were a little wild and they're like Oh, let us take pictures of you guys

They're telling us to do all these different poses and then the girl and the girl again is like you guys are really hot I'm like this is your ankles. I'm like this is getting this is getting a little weird here I need way more than alcohol to go go through of this. Sorry, but anyhow Never know, but it was a good time next time we should all go together. Yeah, meanwhile Doug stayed home. Yeah and worked Oh, why did we to make us off? I know The dog stayed home and worked. Oh, why did we to make us all fun? I know, we did. Here comes the Mexican bird.

We need to buy, we need to buy a dog a gift. I've saw her something. Summon the bird. No, no, no, no. Then a key, happy to walk. A key. He just looks, I don't know, he speaks Spanish. He's a little bit.

Yeah. He has a quarter Mexican after all. So, yeah. Yeah. He has a quarter Mexican after all. Oh, yeah. Shhh. We call single-edit glamour. Climera call! Today's call has been brought to you by Kai Maricopi. It's the only coffee that is infused with all natural neutrophics for a cleaner,

calmer, and more focused buzz without the crash. Click the Kai Maricopi at MindPumpMedia.com and input the discount code MindPump a checkout for 10% off. It's the motherfucking fly. An English landed. Quee-qua. What? Our first question is from VH.ChristianJ. What are the biggest keys to creating a program

for athletes slash performance? Hmm. This was the biggest keys to creating a program for athletes slash performance? This was the biggest keys. You know, when we, a while ago, when we all got together and started really programming maps performance, we encountered a few challenges that were quite unique to a program like that. Much more unique than, or different than designing, most fitness programs, because most fitness programs when you're designing them for the masses are straightforward. Well, they're based on, you know,

building muscle, burning body fat, looking in a particular way. There are some commonalities, of course, when you have, I don't care what program you do, whether you wanna just perform better or look better, you always wanna have optimum recruitment patterns of muscles. You always want to have a program that's going to address muscle imbalances, or at least not create them, because muscle imbalances,

even to the untrained eye, are pretty, they can be pretty visible. Now, the average person who sees someone with a muscle imbalance doesn't necessarily know how to express it. They just might think to themselves that that person doesn't necessarily look, I've heard people say something like, oh, that guy doesn't really move well. They look like they're stiff or they don't look put together well.

And you'll know that, you'll see the guy in the gym walking around with the forward shoulders, arms out to his sides, like he's holding a wheelbarrow, moving kind of funny, and they look like a meet head or the girl who, you know, maybe she all she does is run and she's got kind of bad posture even though she's lean. So you can kind of pick up on these different things. Now to the trained eye, we see what muscles are not doing what they're supposed to. And we see what recruitment patterns look like every time they do a lunge or a squat or

a press or whatever, and how we need to correct those. So that would be one of the big one of the number one keys with a performance based program is optimizing movement. And then you got to look at different forms of adaptation. Now when you're when you're creating a program specifically for a sport, it gets very specific. If I'm creating a maps program for football or for tennis or for swimming, they're very, very specific and they can be very, very different. And that should be left up to those specifics, I should say, I think a lot of that's left up to the coaches. Like when you do your drills, when you do all your drills or your, you know,

your different sports specific type movements and football or basketball or whatever. Well, we kind of leave the, we kind of leave room for that for what we call like skills training. Yes. And so like that's, that's why we didn't go that route, specifically because it does. It gets very specific to the sport and what and what it is you're trying to accomplish within that particular sport. So, you have to kind of break down the elements of what each athlete could massively benefit from.

And that's quality of movement and that's efficiency of that signal and how you're going to be able to recruit and respond quickly. When you want to and get the type of movement that you can on demand. There's definitely a way to train for that as far as building strength, building up that central nervous system response, and then also having range of motion and the capacity for movement that your body is required to produce these types of movements. Exactly. In fact, we talked about when we initially were kind of marketing the mass performance

program, we used the term ancient athlete. And the reason why we did that was because there used to be an ancient ideal for athletes. In fact, in the early days of the Olympics, and even not that long ago, actually, if we go back, even 100 years ago, the ideal Olympic athlete, they had an ideal, and the ideal Olympic athlete was supposed to be able to do everything. So they all look kind of similar.

A shop putter looks similar to a kind of similar. A shot put, you know, shot putter looks similar to a distance runner, similar to a sprinter, because their idea was that an athlete should be able to perform all these different things. Now sports are so specific that a shot putter looks nothing like a high jumper or looks nothing like a swimmer because they're so, you know, not only do they train specifically, but they're born to look, and they kind of fit the mold of that particular athlete. So our goal with designing a program was, less of that and more of,

what are the keys that will contribute to all athletic performance? What can we do to create a program that will benefit any athlete for any sport? And we identified a few different things. Of course, the strength, strength is the foundation for all physical pursuits. Strength will contribute if you do apply properly and train for it properly. We'll contribute to anything you do in sports, whether it's speed, agility, mobility, stability,

you know, all these other things. It doesn't matter what sports you're playing. All sports need strength. You've got to have strength. There's agility that will benefit most sports, explosive strength, which is the ability to apply your strength in a very quick manner. You want to have good, proprioceptive ability.

In other words, spatial awareness. Yeah, knowing where you're at. I mean, if you're real strong, or in your body. Exactly, if you're real strong, but you can't twist and jump and move, for your sport, then that strength is entranced, like, well, durability is a big one too.

Most sports require you to be strong for a period of time, not just be strong, like once. Like powerlifting might be the only sport I can think of, where you're just strong real quick, and then you're your rest. even football, which has downs, you still need to be able to repeat that performance every single down. So when you're, when you're designing a program,

you want to look at those things and you want to look at the season, you know, the, are you off season? Or are you during the season? That's important because off season training is based, should be based on improving your performance. In season training, should be based on minimizing injury and getting better with... Re-enforcing your joints and maintaining quality

of your movement patterns and efficiency of the specific skills that you're working on. Well, I think when we first designed this, if you were to look at it or summarize what we're explaining because we're getting in really good detail about all the different phases that went into, you know, performance and training athletes that how we design maps performance,

really, you know, I think we all believe that this is the foundation, right? So I think a lot of times I get somebody who's like a soccer player, a basketball player, and they're like, you know, is maps performance, you know, for me or not, and like, 100%. I think every athlete should have a program like this as their foundation. Now, where it may seem incomplete for somebody is that if you sort of get specific with the skills training, which Justin kind of mentioned, and that's where like the modifications or the mods come to like a map screen is the ability to say, okay, you as an athlete, whether you're soccer player, football player,

basketball, does it matter? This should be your foundation. This should be how you're training. And then within that, you have your specific things to your sport. Like, obviously, if you're a basketball player, there's a very important piece of your training that should be specifically to dribbling a basketball and moving laterally back and forth while you're dribbling a basketball.

Well, we wouldn't put that into a maps performance program because if you're not a basketball player that doesn't apply to you, but you still would want to incorporate that into your training, but you still should have a solid foundation of how everybody, and that was, I think that was the greatest challenge was incorporate that into your training, but you still should have a solid foundation of, you know, how everybody. And that was, I think that was the greatest challenge was creating something for an athlete, which we all know it's important to have these specific skill sets that you go after,

but then also laying a solid foundation that all athletes are going to benefit from. So, and I think there was also a part of us that knew that, hey, listen, not everybody wants to be a basketball player, a football player, a volleyball player, but they want to be able to move better and they want to be able to perform better. So a lot of people don't care as much about how they look, they care about how well their body moves and functions. So what's interesting about this is there's a misconception that training for performance will somehow diminish aesthetics or take away from appearance.

Like, okay, if I train specifically for performance, then I'm not going to look as good as if I train specifically for aesthetics. And here's the problem with that. I'm going to use an analogy. We know through studies that if we were to compare head to head in a short period of time, let's say an eight week period of time, that an eight to 12 rep range will build more muscle than a say one to four rep range or a, you know, 15 to 25 rep range. We know that in one particular eight, you know, week period, it will perform better.

But if we extend that, if we continue to go that way, if we extend that and we compare people who phase their training and train within different, you know, rep ranges versus the person who always tries to stay within that eight to 12, that's supposed to be the best, then you have the person who switches around and phases properly is going to not only perform better build muscle, but look better as well. And so here's the confusion, the confusion is, well I should always train for aesthetics because that's all I care about. If you always do that, you will have worse aesthetics than somebody that injects this type

of training or this type of athletic performance-based training into the routine. And the funny thing is, we are seeing this a lot from our listeners because one of our most popular programs or products that we have on our site is our RGB bundle which includes maps and a ballic and then it has maps performance which is the athletic base program and then maps aesthetic which is pure aesthetics. But in between maps and a ballic and aesthetic you have four phases, which are about, what is like, 14 weeks or 16 weeks or something

of pure performance based training. And so people are apprehensive, like, well, I don't want to go away from aesthetic type training. Do I really want to go through this phase? And luckily, they trust us, and we tell them, look, trust me, you're not going to lose aesthetics.

In fact, you're going to find your body's going to look better than it ever has. And sure enough, because now we've had the RGB bundle available for a while now, we are seeing a wave of people who were none of our athletes. They're just people who want to get in better shape, who are now going through maps performance, a lot of them completing it.

And I'm not making this up. A huge chunk of them are saying it's their favorite. Well, here's the thing that we, and we haven't even touched on this, that we included in maps green or maps performance, is the mobility sessions. And the mobility sessions, to me, was a game changer for me personally, and I feel like it's been a game changer for me personally, and I feel like it's been a game changer for everybody that's gone through it.

And, you know, it's one thing to be able to move away, but be able to move away well, is what the focus of those mobility sessions are, is to be able to take your body through full range of life. So if you're somebody who's, and really our clientele, or our people that have the programs that are 30 years and older, of really, notice a huge difference, not that somebody 30 years and older, have really noticed a huge difference.

Not that somebody who's 20, 25 doesn't see a benefit, absolutely they do. But when you start getting 30, 35, 40 plus years old, you get away with this much. You can't. And you start to notice those little things. Your hips are tight, your low back bothers you, your knee. And most of that is this either one poor connection that they have, these imbalances that they have, these imbalances that they have caused because they sit at a desk or they sit in a car all day long. And a lot of the mobility work that we put into map screen addresses all this. And

that's where people are blown away. People are going through it and they're like, oh my god, my back has never felt like this before. My hips feel amazing. I've never been on the squat this deep before. And that is where the huge carryover goes into the other stuff. Like, so I was saying, so many people think, like, oh my God, you're gonna focus on performance and mobility. I'm gonna lose this look.

Like, no, you don't understand that when you start to be able to get full range of motion, that of movements that you weren't able to get full range of motion, you're gonna see a huge difference in muscle and strength. So let me, not to counter that, but to able to get full range of motion, you're gonna see a huge difference in muscle and strength. So let me, not to counter that, but to add to that. So you said the people over 30 are noticing, you know, the big, big benefits for mobility.

Here's why, because they've lost mobility, it's a very drastic, they already know, okay, in their everyday life they can tell. Now, if you're a 20 year old kid, you maybe haven't lost mobility in everyday life. If you get up off the chair, off the floor, you go squat or pick something up, and you're like, I feel absolutely fine.

But here's where you get the problem with that. You are missing out on the maximum benefits from your exercises, and you don't even fucking realize it. Let me explain. If you were to take all the exercises that we, you know, have available to us us that we do in the gym, and we were to give them a score. If we were giving them a point score,

where let's say a barbell squat is worth 100 max points that you can add towards getting results, and a deadlift is worth 90 points, and a peck deck fly is only worth 10 points, okay? If you were to rank them all and see which exercises give you the most bang for your buck, and you were to take those exercises and take that squat, and the max points you can get from a, are a hundred for it. Very, very few of you are actually getting a hundred points for that squat.

You're getting more from that squat than you are from other exercises because it's a barbell squat, but you're not, you're not getting the most out of it. In fact, I would venture to say, even with great programming, even with good exercise programming and diet, almost none of you are getting the most you can get out of your exercise. Especially the older you get. Especially. Even if you're young, simply because you don't have the connectivity and the mobility that you could have if you understood

had a train for those different things. So what we're finding now and what we're hearing now from some of our younger clients is I always deadlifted before. I always got good results from it before, but now when I deadlift, it's like, I'm getting double benefits and it's almost like a new exercise. They're breaking plateaus and strength. They're building more muscle. And this was because they focused on, quote unquote,

performance. So whether you're an athlete or not, working on these different types of things will take your current program, however it's programmed, and will only make it that much more effective. You're getting more out of exercises, and you're not even changing the exercises, you're changing the way your body's moving within those exercises, and that's what mobility does, and of course mobility needs to be programmed properly.

Yeah, we're squeezing more benefit out of the main types of exercises that give you the most benefits. Right. You know, the biggest irony in this is that those that think that this program isn't for them or wouldn't benefit in them that much, probably would benefit those people the most. The people that stray away from this because they think, oh, I care more about bodybuilding or oh,

I care more about this. That's not really a program for me. You're wrong. You are the person that actually will probably benefit the most from this. Somebody who would benefit the least from it is somebody who already trains like this all the time. If you're somebody who is a mobility guy or girl, you train a lot of sports performance type training all the time. Those people already training a lot of this adaptation. The people that never train this way because they think that's

not for them. See the greatest gains, see the greatest change. And I think that's like what we try and stress to people all the time is learning to phase in and out of these different adaptations. And I think this is one of the most neglected ones. It definitely was for myself. I mean, I shared my journey going through map green was for sure the biggest game changer

out of all the programs that we've designed because it is something that I've strayed away from. And that's why too, I know you're right when you talk about the younger guys and younger girls seeing great benefits, but I can't stress it enough to my people that are 30 plus because you do. You just over time sitting in these positions, like we create these imbalances and a lot of the focus is these multi-planet movements and mobility and range of motion.

We address a lot of that. And you know what, when you first start it, it may not seem super exciting to somebody because it is different, but that's just it. The things that are most different in your guys' training program, those that your body's not used to it, it's gonna show the greatest change. So you're gonna see some of your biggest gains

from doing a program. All you gotta do, all you have to do, and this goes for nutrition, exercise, for all the things we talk about, is just shift your attitude a little bit going into it. Here's what I mean. When I go into a new adaptation or program, there's two ways I can look at it.

One way is, oh my God, I don't wanna leave my last, the phase I'm in now, because I've gotten great strength gains, and oh God forbid if I lose any gains, and you get, you kind of this fear attitude, like I can't leave what I'm doing, because I'm gonna lose all these things, and I'm not gonna be strong things and I'm not gonna be strong or I'm not gonna be building muscle anymore.

And, you know, it's almost like it's that same mentality that leads to bad relationships with food and with anything else. Or you can go into it with this attitude. I just got out of this phase, I did great. I can't wait to try something new. It's exciting and fun. I'm gonna learn some new things.

I get to see what my body can do in a different phase. And that's all it takes, I promise you. All it takes is change your attitude a little bit, go into it with that mentality, and it's fun. This is very challenging for a lot of people. This is something that I pride myself on a lot, is that a lot of people don't have that ability. It we are so brainwashed to be in these camps.

We're so brainwashed to be, I'm a body're so brainwashed to be I'm a bodybuilder You know, I'm an athlete. I'm a powerlifter You know, I'm like everybody wants to be in their camp and they feel comfortable there and that we that couldn't be Further from the worst thing that you could possibly do for yourself The best thing you can do for your body is to move through these different adaptations And this is something that like I said, you have to shift that mentality. When you go into a program like this, it's a new focus. You can't compare it to the last way you were training.

If you were somebody who was training for, you know, max lifts and you're trying to lift, lift as heavy as you possibly can, and then you go to performance and you say, well, I heard that my pump guys were saying that this could benefit me more. And I'm gonna lift more weight and you go in the program than every week,

you're going like, wait a second, I'm not lifting more than last week, like no, you don't understand, like your focus is different. You need to go in. You gotta focus on that like specific adaptation that is highlighted. Like this section right here, you know, this is really what I'm trying to promote with my body. You know, I really want to get a better response and a louder signal and build that and

just focus on that. And you have to get outside of what you're talking about where I get a great pump and I get this great feeling afterwards and that's usually the go-to thing when I work out. I want to feel that. It's funny because the old time strong men and bodybuilders, they knew this, this is how they trained. They would do bodyweight stuff.

They would go through cycles where they would just do bodyweight stuff or weights or calisthenic type stuff. Even Arnold, even as recent as the bodybuilders of the golden era of bodybuilding, you know, they would do dancing stuff. They would run full on powerlifting cycles that had nothing to do with bodybuilding.

They would talk about how it was such a benefit to their muscle. I think if you're a bodybuilder, even if you're a competitive bodybuilder, you should, in the offseason, inject a good two, three months of training specifically for movement and mobility and performance. when you come out of it and go back to your regular bodybuilding training, you will build more muscle than you did, than you would have had you not done that in the first place. I personally believe we're gonna start seeing more of that

because I'm already starting to see a little bit. I'm starting to see a little bit of this kind of cross-breeding. Oh, we are definitely, I was just telling Justin why we're on vacation. I'm like, dude, it's so funny for me to see, and I would, you know what, like these are my peers, these are my boys, and so I know you fucking listen. So if you're listening right now,

like just show some love, bro, that's all I'm asking. Show some. Yeah, bro, I know, I know because I saw you working out just like three, four months ago, and you same old bullshit all time, now listen, I see you incorporating mobility, I see you incorporating, I see you guys, I see you guys and I love it. I'm so glad to see everyone's doing it.

And I'm glad to see people put it on their pages and I know where it's coming from. And I just, I know that you're going to see more of it now. You know, you're starting to hear the change in tune from some of these body builders that before would never pick up a kettlebell or would never do some mobility or bodyweight type movements because that was, but now you're starting to see this stuff. So it's becoming more prevalent in the industry and it's good to see it going that direction. And you know, damn well where it's coming from. I know because we know each other, we work out in the same gym. I see all you motherfuckers, you know, show some love everyone. So I would love to see them to continue

to push that direction, but this is a lot of what inspired maps performance for sure. Yeah, I'd say, you know, biggest keys are the same keys that we talk about with any other type of program. Phase your training, so you're training for specific forms of adaptation.

Stay within a phase long enough to see adaptations according to your training. So we're not telling you to phase your training every single workout, but to do it on a maybe three or four week type basis. Identify what types of adaptation you're trying to go after, make your training specific to that, and you want to sequence them in a way where they make sense to follow one type of adaptation after another. I know it sounds complicated what I'm talking about. A lot of you listening who are not super experienced trainers

are probably thinking like, what the hell does that mean? I tell you what, we have done a lot of that work for you. All the guests work. We have a couple bundles that include the mass performance. We have the RGB bundle, which is nine months of exercise program, which takes you through mass performance following, you know, following maps, anabolic, and then you after mass performance you go straight into aesthetic based training. Then we have a sexy athlete bundle, which takes mass performance and maps aesthetic, and

we actually blend them together. And that's really for the super aesthetic focused individual, who's also intelligent enough to understand that movement and mobility should be incorporated on a regular basis. The good thing is this month in rolling any of those bundles and you can get the fasting guide or the nutrition guide for free and then you can pick a free maps t-shirt whether you want to get performance which is the green one, the red one. That's all month long we're doing that. All month long, absolutely free.

You can find all those at mindpumpmedia.com. Next up, Honda Writer 17141. How do you bounce back from a break from fitness? That's a good one. I think it depends on the length. I don't think you can answer this actually. Why? Because you don't ever take a break from fitness. That's why I thought it was on the length of time. I don't think you can answer this actually. Why? Because you don't ever take a break from fitness.

That's why that was a good question. I don't know this one. Yeah, I think that. Yeah, you started to answer right away. I'm like, I'm gonna go ahead and stop you actually, because I don't think you're gonna take a break from fitness. I think Justin and I are better equipped. Yeah, I'm better equipped at answering this.

I think that's one of the favorite things about Sal. He has this unbelievable ability and discipline to always make sure he incorporates that. I think I'm a little more loose. I think Justin is too. When it comes to taking breaks, I mean, I didn't, although we did make it to this as a goose. Yeah, we made it to the gym one day, while we were in Mexico,

I did do some band work, but I definitely tend to take more breaks off. I think the number one mistake I think people make when they take a break is they try and resume where they left off. And you do not need to do that. In fact, if you haven't been lifting weights for, literally probably a week or more, you do not need very

much to shock that body again. So I think going into it with very, very minimal. So do less than even what you think you need to do. Exactly. I think in that, and that's hard for people because they go like, they go on vacation or they take up, they've been off for like a month or what about that or something. They have a competition coming up where, you know, they've decided, oh,, I'm gonna get myself in great shape And so they're gungho mentally and they take that gungho mentality and they approach their their programming That's a not a good idea when you come into it It's and we stress this so much that your goal is to do as little as possible to a list change. And when you haven't been lifting any weights

for weeks on end, possibly months, if we're talking about somebody that's been off for a while, you doesn't take very much. Literally, one to two sets of each exercise, one to two sets, a lot lighter than what you're used to, not going to failure and move on from that muscle group. Otherwise, really easy, can you hammer that and then your sore for three, four days.

And then you can't come back and revisit that again until you're recovered because you're so goddamn sore, you can't move or you're unmotivated to hit the gym the next day after that. Yeah, I think it's important to know that, you know, what Adam's talking about, you know, it's easy to overdo it. I mean, really to be clear,

you can do less when you come back and get a very good adaptation response. So remember that. So it's not that you're overdoing it and you need to, you know, you can do less and you'll get the same results either way. You can't really do too little. You can do too much varies, but you really can't do little, because you didn't do shit. So coming in and doing one exercise, one set is more than what you were doing last week and it will elicit change. It will and you know something else to keep my and I have taken breaks in the past on accident. No I went two weeks went to Italy on vacation one no I was like two or three years ago and I took two weeks off because we were in this you know in southern Italy in this little tiny town

and you know the gyms they're closed in August which is weird the whole month. So I had no access, I had no car. But the gyms closed for an entire month. A lot of shit gets closed in for the month of August in Southern Italy anyway. So I had no access to a gym and so, and I ate like my diet was just pasta and bread mostly. So I went off, off, and I came back and I was surprised at how quickly my body bounced back.

We've all heard the term muscle memory. And there's a lot of science to support this. There's a lot of science supporting that when you get in a particular type of shape or you build a certain amount of muscle and then you lose it, you'll gain it back faster than you did the first time around. And of course, this can be influenced by how long the break was, right? So if I was super buffed when I was in my 20s and I stopped working out till I'm 60,

you know, I don't know how much of a muscle memory affect them and yet. If it's been a month or two months, three months or a year, you can get a pretty good muscle memory effect. I notice it as a client, anecdotally speaking, excuse me, as a trainer, anecdotally speaking, when I've trained clients who've been athletes in the past, I do notice that they respond rather quickly compared to the average person.

Now, I'm not quite sure if that has to do with the fact that they may have just better athlete genes, and that may be why they were athletes to begin with, or if it was because they, you know, their body had that muscle memory effect. As far as muscle memory is concerned, there's a couple theories. One of them has to do with the satellite cell density within muscles, which you increase, as you build muscle, you'll increase the amount of satellite cells which are in muscle, which are responsible for you know adaptation

responses within muscle. When you lose muscle, muscle's atrophy but you don't lose the satellite cells. I guess they stick around for a long period of time and so then your body responds that much faster. But Adam is right. I mean, he hit the knee around the head man. You get back in the gym. Go easy, full range of motion, feel the movement, get some stretch in the movement,

get a little bit of a burn, a little bit of a pump, super just kind of easy way in, because if you don't, you can overdo it, hurt yourself, over train, and slow down the... Or you're rebuilding your patterns. I mean, you wanna think of the following day, and then the day after that, and then the day after that and then the day after that. It's not a, I'm gonna make up for all this lost time

and hammer myself and then rest again and then do another really crazy one. It's this slow ramp up phase again. When you get really good at this, it won't feel like you ever completely take off, right? Cause you can actually ramp down and your intensity, your volume, all that stuff. So you can actually bring your body back down nice and gently,

you can ramp it back up and you do this nice ebb and flow. So it's not like you need this like crazy break from working out. That's a perfect point because, okay, so just recently, I just posted a picture on Instagram. It was like two days ago when we were Mexico and of course people loved to point out when I look smaller or think so people are like,

hey you look like you've lost significant size lately. I said, yes. I said, yes. Do you have any other string bean? Yeah, I said, yes. Someone said that on you? Yes. No, it's okay because you know what,

it gives me an opportunity to talk about this and I think this is a very good point Large and in charge and it goes along with what Justin is saying right now So the last like probably it's been almost about a month or two now where we've been working a lot We're we're building the mind pump headquarters out right now So our gym inside of here isn't completed yet and I haven't had a chance to get across town to our other gym. And I've just been so busy. So my workouts have been really weak. And by week, I mean, the volume has been reduced significantly.

So even though I'm not working out, the amount of volume I'm hitting is nowhere near what I'm used to. So, and then when we went to Mexico, I had a day where I did bands. I had another day where I actually went to the gym. And I just did a few exercises and that's it. Now, so because of that, I've lost day where I did bands, I had another day where I actually went to the gym, and I just did a few exercises, and that's it. Now, so because of that, I've lost a little bit of size. Now, what's neat is now when I get back, so today is day one, I will be lifting today.

I don't have to, I don't have to slam the body. I just kind of pick it up a little bit more than what I maybe did in a while, so I'm vacation, I was on vacation, I did a few sets of this with bands, probably a 20 minute workout. So today I'll probably go in and I'll spend about 30 to 40 minutes and I'll do a couple sets of each exercise. I'll stay away from going to failure. I just want to get back into moving again and my body is going to respond. And that is the idea is that when I come in, you don't want to come in and just hammer

right away. I don't need to. I don't need to do that. And you can take these breaks off where you don't have to come in and just hammer right away. I don't need to. I don't need to do that. And you can take these breaks off where you don't have to go completely off either where I'm just shutting, like, oh, I'm on vacation, I'm not gonna do anything. Well, no, I'm gonna do some stuff to stimulate

and to get in a little bit of a workout so I don't completely atrophy. But I noticed this a lot too then why I kind of brought it up because like my wife and I, it was just like, we wanted to move. We just wanted to go for long walks. We wanted to go for hikes, it was, we enjoyed that because it was something,

movement was something that I looked forward to, and it wasn't like I was working out, and we did go to the gym. We did look little workouts, but it was just more like a fun bonding kind of thing to do. And then we'd go, say the pool, I just, I have a hard time now, like just completely, like putting my feet up for too long, because it's just, it doesn't appeal to me anymore. Well, we were inside the gym and I was telling Katrina and I was cracking up because I see, there was CrossFit dudes in there.

And they would, oh yeah, and they were like, they're everywhere. Dude there and they were like they're everywhere dude and they were going All the walls to the wall the guy had a shirt off. He was running outside then he would come back in He was doing like he was literally doing his wads. Yeah, and and I'm like you know Here's a deal we're on vacation right now, and I'm either gonna take trip I'm I'm gonna know I did it and you look more power to you if that's your thing and you're you're into it that much And you feel necessary, but the amount of gains you're going to get in a course of a five day vacation by going full intensity as hard as you possibly can,

it's beyond splitting hairs. And for me, it's just like, listen, I wanna move because it's good for me, but I don't wanna put so much pressure on myself that I feel like obligated to go hit the gym so hard. This to me, this is where the longevity part comes. This is about how you make it a lifestyle. This is how, why it's not so hard for us to get to the gym

when we get to the gym because there isn't this pressure of having to fucking hammer yourself all the time. This is why we speak so much to this, because I look at these people in here, and I'm like, why? Why do this right now? Like, it's so beautiful outside. There's so much more to be doing than being in this little gym

and not to, hey, I'm in here too, but I'm gonna come in, I'm gonna touch some weights, move the body a little bit, get some stimulus, and then I'm gonna get the fuck out of there, and I'm gonna go sit in my infinity pool, and I'm gonna have a corona. Like I'm gonna enjoy myself on a break like this, but then at the same time too,

it's still incorporate some sort of movement. I don't know why people feel this necessary to have these extremes. Like if you're in workout mode, it has to be workout mode. What of the day, as hard as you possibly can't? And if you're on vacation, it's like, fuck it all, cake, ice cream, don't eat drink,

and don't fucking eat it. Oh, fiends all right. You know, those are both poor relationships with exercise food. And I'm going to say this because you gave me a compliment and said I'm very consistent. But here's the reality behind my consistency. Of the three of us, yes, I'm very consistent. I'm also, I probably also have had to deal with more of a poor relationship with exercise than the two of you. This is very true. It is much more of a compulsion for me than it is for the two of you.

And I've identified this within myself. Now when I go on trips like I just did, did I use the gym there? I did. I did. I used it. I was there five days. I think I was only in the gym two or three days. But I did it more because I enjoyed the time with my girlfriend in there. We got to wake up, have a little coffee, go in there. And then, you know, it got us up a little early and then we went for a walk or hung out in the beach. And it was a, it was very different than, you know, what I would do in the past, where it was more of a compulsion.

Like, oh shit, I'm on a vacation, they better have a gym. Okay, cool, they have a gym. I know I have to go at this time and get up before everybody else, because I don't want to miss my workout or whatever. You have to consider this. If you're the kind of person that is super consistent with exercise, there's nothing wrong with that.

If you're super consistent with exercise and you're very active, it's probably a good idea to schedule time where you don't do anything. It probably is a good idea. Is it good for your body? Well, it might be great for your body. You might be having some overuse injuries building up because you're so consistent with exercise

and you may be overdoing things here and there and not really realizing it. So there's that point, but I think there's more of a mental component where you get some benefit from taking a break. If you're one of those super consistent neurotic people because just like fasting for me changed my relationship to food,

taking time off from exercise does that for me now where I can take some time off and then say to them, and then I realize why I exercise and the reason is why it's good for me now where I can take some time off and then say to them and then I realize Why I exercise and what the the thing the reasons why it's good for me and it's not that compulsion that I used to have You know with exercise where if I missed a workout one workout You know it affected my entire day or I'd obsess about it or no I need to get my I didn't get to deadlift this week Or I didn't you know get to squat this weekend. I'm much better with it but it's something I'm still you know really trying to work on. In fact, I'm even considering you know scheduling that not just on my normal one day a week off during the week or whatever but literally scheduling it to where Maybe once a year, you know, I take two weeks off or whatever right do nothing

That doesn't mean I just do nothing and I do the opposite. Like Adam was saying where someone eats really well and then when they go off, they go and just eat shitty, like horrible shitty. I mean, just not doing the structured workout. And instead just, you know, doing things that I enjoy that are active. I think that's important.

I think it's important for longevity. Well, I think that's great awareness on your part to see that and to make sure that you keep this balance. You know, I just had recently my uncle on Antwer in town and you know when they they look at Katrina and I and they think that we have people assume that we have this like rigorous workout schedule and we're just overly strict on the way we consume food and I'm like absolutely not. The reason why we're so successful is because we just have found good balance. And we understand that it doesn't, you don't want those extremes. Those extremes cause this poor relationship with exercise, poor relationship with food, that there's this push and pull all the time when it's more of an ebb and flow than

it is a push and pull. And that's what I was trying to express to them. And they ate out with me one time. They were surprised by what I was eating. They were like, do you need to get to the gym? And I'm like, no, it's like, I don't get to see you very often today. I'm gonna have a good time with you.

And, but just being aware of that and being aware of how little you're moving at the time and knowing that, hey, this is probably a better time for me to reduce my clor can take and just be aware of that and to giving the body some rest and hey, maybe I'll do some body weight exercises just to get some sort of stimulus for the day but not stressing about this rigorous program or this water the day that I have to accomplish and this is how you do this for a life. This is how you

maintain a healthy fit body for the rest of your life is you learn this. And I really feel like this is a big part of the message that we've tried to get across with Mind Pump. And I know we've been teased in the past before for being teen, no sweat and things like that. And it's just because we try and take the opposite message that I feel the industry is pushing this no days off and this beast mode mentality.

And like, we set these fitness idiots out there are setting the bar so high for people. And as trainers and trainers for so long, we understand the majority of people. They're speaking to a very small fucking population. That's what annoys me. They're talking to a bunch of people that have the competitive mentality.

It's exclusive, it's not inclusive. Yeah, a majority of people are not like that. A majority of people were working 10 to 12 hour days. They've got two or three kids that they have to get their kids to sporting events, pick them up from school. They've got family coming in. They've got all the stress in their life. Like we're trying to talk to a majority of the people out that that's that don't believe that they can have the body they want. You can have the body you want. You can look the way you want to look. You can feel the way you want to, and you don't have to fucking murder in the gym. You don't have to completely bring your workouts to your vacations.

There is a balance to this, and it's about learning your body, about learning what it needs, and about learning to have some sort of balance. It's not like what the industry has been pushing for so long. Well, there's two things I want to comment on that. Number one, you hear people say this all the time. You know, I fell off the wagon. I gotta get back on that. Number one, you hear people say this all the time.

You know, I fell off the wagon, I gotta get back on the wagon, okay? What people need to realize is there's no wagon. No. Okay, if you think there's a wagon, if your attitude is, you're all or nothing, then that's gonna be your life. Your life is gonna be either on the wagon

or off the bat wagon. And believe me, when I say this, one of two things will either happen either A you'll be off the wagon a lot or B you'll be so on the wagon you will have a horrible you will have a horrible relationship with exercise and food to the point where it becomes obsessive where you know negatively influences your relationships with people with your job you'll find less pleasure in the things that you do and it becomes more of a, I need to do this or I'm going to feel, you know, horrible

about it mentally type of thing. The second comment, it's funny because while I was on this trip, you know, I like to meet new people and talk to new people and there was a gentleman that I had met, very high performing individual. And you know these people when you meet them, okay? You start talking, you know this person is a high-performing person in the sense that they're constantly seeking to improve upon themselves, they're constantly seeking to do better with work, do better with workouts and nutrition into, just make themselves better

people overall. I don't mean a high-performing individual that, like I said, like that neurotic crazy person, but this is the kind of person that's always constantly looking to improve in ways that will make their life better as a whole. And so I'm sitting there talking to this guy and me and him bonded immediately because he had recently also gone through a divorce.

And he's, now his family's from Ghana, but we had similarities, right? Very ethnic backgrounds, both of us, very traditional families had very, very tough times, difficulties going through the whole divorce process because our families are so traditional, and it just places all this guilt on you, and what do I do, and how this works,

and he'd been through it a little longer than I had, and I was talking to him, and he said, you know, he goes, I was married for all these years and he goes and I went on, I think, one vacation the whole time. And he goes, and since I've been divorced, I've been to all these different countries. And he's naming all these different countries. And we started talking about that. And he says, it's interesting.

He goes, the reason why I didn't take vacations before, take breaks before was because I thought that if I did, I wouldn't be able to succeed as well with my work or with my career or with all these different things. And it goes, and what I'm finding now is I'm doing better, I'm performing better because I'm taking those breaks, I'm letting my body recharge, I'm coming back with more creativity, I'm expanding and growing as an individual. And we talked about all the ways that you could apply those things, and then we got to

exercise. And this is where I started kind of realizing within myself, like holy shit, when it comes to exercise, I may take it a little too far when it comes to consistency, like I need to be okay with taking time off. And the interesting thing is, and again, this is just one step for me. And to getting to the ultimate goal of being very, very good with exercise, and the next step for me is understanding that taking those breaks is actually going to get me better results.

And that's motivating me right now. I'm not going to get stuck there because I know that in itself can become an obsession where it becomes scheduled in and worked in. It's like this whole thing. But I understand that it's going to benefit, it's also gonna benefit my performance as well to take some of these breaks. So for those you listening right now,

they're not super consistent at all and need to get into exercising you haven't. This may not necessarily apply to you, but we do have a lot of listeners that are super neurotic and super crazy about their workouts and diet and whatnot. And revisit that, look at that. Give yourself some of that time off and it's not about going off the wagon.

It's about contributing to what you're looking to get out of exercise, which is better performance, maybe more muscle, less body fat, look better, feel better. And taking that time off is a big part of that So I know we kind of veered off the question David Blaine to just come in and just destroy the wagon No, you know what no, you know, it's important to point out to then you just reminded me something that I had been thinking about this the other day Is that all these fittest inspiration people that people follow and it sucks because I feel like they're the,

they're the our counter or the, our competitors, you might say in business, right? Because they're out doing selling programs and pushing supplements and doing things and we're out giving a different message. And the one thing that people don't realize that have been tracking these people's Instagrams and they've been around a little while

is I can tell you right now that a good majority, and I'm talking north of 60, 70% of these people that you see, that you've been following on Instagram for the last year, two, three years, and they look fucking shredded day in, day out, every single, guess what? I've been doing this for 15 plus years. Sal has been doing this for 20 years. Those same people are the same people in 10 years from now are telling stories about how fit they used to be. Because right now it's such an extreme part of their life that it's not realistic. It's not realistic.

And they've burned all their relationships around them. Yeah, they're so obsessed. They have this obsession and they've now, they've put themselves in this category of they've got to look this way in order for their business to be successful. And I think that's something that I've always tried to keep it real with people on Instagram and show what my body looks like year-round all the time when it's not pumped up when I'm

just walking around. And yes, there's times where I don't look stage-ready all the time. And I'm trying to give this message of health and balance and wellness for longevity. And yeah, there's times where I wanna loop super shredded and look great, I love that. But it's not realistic for me to do that year out, not while I'm building businesses and having relationships and being around family,

because all these things take time and take energy and take from that. I wanna be able to live a healthy balance life and feel good and look good, but then also be able to live a healthy balance life and feel good and look good, but then also be able to maintain all those other things. When you see these people on social media that every single picture they look shredded and you guys think that they have some answer, they have the answer that somebody else doesn't have and you're getting the information. Those people are so unbalanced, you have no fucking idea. And the only way you're going to know is

when you've been around this for long enough and you'll see where most of the motherfuckers are gonna be in five, ten years from now where they'll be telling stories about when they used to compete. I don't know how many ex-competitors that I know now that don't look like they ever competed in their life because they got a big ass fucking beer belly. They don't look like they go in the gym ever. They went went off of the wagon. Yeah, they don't, because they were so extreme in their 20s that now that they're in their 30s and 40s and then they'd say, well, you know, I got life happened, you know, I got married and then I had kids like, no, that's not what's supposed to happen to you. What's supposed to happen to you is you maintain that and then you pass that on to your children

and about health and fitness and balance. But most of these motherfuckers that live that life right now were day in and day out. They look like they are literally on the cover of a magazine. Let me tell you right now, that's not balanced for your life. Well, you start to, if you start to too strongly identify with how you look physically, if that becomes your identity, it's going to happen sooner or later, that is gonna come crashing down because all of us get older. Every single one of us do. And you know when you really see it,

when you look at some of these Hollywood celebrities who were some of the hottest looking people in the 80s, 70s, 80s, 90s, and now you see them and it's like, holy shit, I can see that you've invested hundreds of thousands of dollars of plastic surgery and it just doesn't look natural. And you think to yourself sometimes when you see these celebrities like, my God, don't they look in the mirror? What are they doing themselves?

They don't, they have a distorted view of themselves because they identified so strongly with how they looked when they were in their learning. They're allowing other people to influence their decision making as far as what's going to make them look better. Well, they're worth their worth that they've allowed. They've allowed this to happen to themselves now. Their entire worth was based on how they looked when they were in their 20s. And now that they're in their 40s and 50s and 60s, what are they worth now?

Because it's going to go away until they invent a magic pill that literally stops the aging process and makes you look a particular way all the time forever, this is something you're going to have to face. And by the way, when they invent that pill, that might be a bad thing for some reasons, because I think there's a lot to learn from not identifying always with how you look all the time. And it's, again, I know this message is going a little bit off of what were the question, which was how you bounce back, but I think it's strongly related. If you find

yourself, and you're just a fanatical, neurotic individual in this particular sense, scheduling some time off, and I know this will motivate you, this is the only reason why I'm saying it, scheduling some time off will help you get better gains too. So look at it from that point of view. And once you get that time off, that might give you the break that you need to be able to change that relationship to exercise a little bit. And then you'll be able to move past it. Amy Marie 6259 bought Map Santa Ballack, asked her trainer to run her through it, and

he was offended. So she's wondering how does she handle this? Of course, I would be surprised if any trainer wouldn't be. You got to be, I would. Yeah, if I could think of one, I was a trainer 10 years ago. Yeah, I think it's very, I mean, man, if you got one, that's not, that's pretty fucking cool.

So you have a trainer, more than likely he listens to the show if you have a trainer that did that. I listens to the show, if you have a trainer that did that. I mean, I don't, that'd be the only way I think I would. If I was a trainer, I listen to Mind Pump and then they brought that, which I think we've had some people that have been in this situation. Otherwise, you know, that's, and I'm trying to think of a simple analogy what that would be like because, you know, you hire that trainer to program design for you and run you through

a program and then you say, hey, I think I respect these guys more in their opinion. What you've been doing is stupid. I heard about this. Yeah, I think that it would definitely take a trainer with a huge open mind. I think the key if you are going to do this. So those of you that are looking to hire a personal trainer is, and this is where a trainer would do this.

And I guarantee I would too, is if you hired me on this by saying that this is part of the deal. That's the premise, yeah. Yeah, this is part of the deal is that, hey, I've purchased this program. I don't feel comfortable with doing it on my own. I need a train, I would like a professional eye to watch my mechanics and to help me with this,

but I wanna go through this program, and I would like to hire you to do that. Would you be willing to do that? And every trainer will say yes to that because he needs the business and he needs money to do that. Plus, that just made his job 10 times easier that he doesn't have to write a program. So I would love somebody back in the days

to have came up and gave me this, unless I totally disagreed with a program, which any smart trainer is not going to disagree with anything that we've created. So you would have to do that. Now, if you had already hired a trainer, you've had this trainer for months in, months out, and you've been listening to mine

probably the same time, and then you bring this program to them, and then you tell them that, hey, I don't want to do what we've been doing, I want to do this instead. That's going to be kind of tough. Yeah, just go up to find your trainer and say, hey, look, I have this program, I need somebody to take me through it, and this is the program I want to follow, and they won't

turn you down, they're going to want to have a client, or some might, but most probably won't. The other thing, too, is once you're doing a program, and you, some might, but most probably won't. The other thing too is once you're doing a program and you identify some of the concepts within that program and you're with the trainer, so let's say you've been with the trainer for a while, you enroll in one of our programs, you see some of the concepts, the base concepts of them,

like phasing the workouts, you know, training within different rep ranges, trigger sessions or mobility sessions or focus sessions, bring those up. Bring the concepts up and ask your trainer, hey, can we try training for three weeks within a phase that does something like this or within a phase that works within this adaptation or how about on the days off, I want to incorporate some of these types of exercises in a, I've learned something called a trigger session concept

and kind of work with your trainer. The problem is you're dealing with, just like everybody, anytime you deal with any professional, there's gonna be an ego involved. There's always gonna be an ego. I feel like if you present it in the right way, like I really heard great things about this and I'm very curious about this and

you kind of just walk them through it and like, how would this, you know, how could we individualize this with me? They talk a lot about individualizing it. I know you have great ideas and then like kind of get them to spin their brain as far as like, oh, I see this workout, but we could do it this way because of what we've already accomplished with you so far and just sort of get them more involved before you kind of get some pushback. Yeah, I think at some point somehow we're going to have to figure out a way to maybe, you know, I don't know how we're going to do this, but have like maps authorized, you know, trainers or some kind of a process where they either get certified or whatever.

So then if you are wanting to do a program, but you want to go the extra distance by having someone actually train you personally, that you could look from a list of trainers who understand the concepts have been through the programs. And then they can individualize the programs for you. Because as well as we've designed each program, we still have designed them for the masses. We put a lot of flexibility within them for you to modify them.

But if you're a beginner and you're working with a good trainer who understands the concepts and knows how to individualize that's the best right that's the best possible scenario. But I think I would like to create so I don't know how we possibly do that you know. Well I mean I think that's, there's some, I have some ideas on that, because imagine if this trainer had already listened to 50 plus episodes of Mind Pump and she had, I mean, that would be awesome, right? That he can take maps, and I know we have some people.

We definitely have, I've had, We've got quite a few trainers, I do. Yeah, I've had quite a few and tell me that they run maps on all their clients now, and that's exactly what they do, is they, they modify, they take, they take slight, modification, and that's exactly what they do is they. They modify them. They take specific time. They take slight modification. And that's really how we intended this.

So, hopefully, if you didn't offend him or her too much, that you can get them listening to Mind Pump, because I don't know a single, I don't know one trainer that is listened to five episodes. And that's kind of what I tell people, listen to five of us, because you never know, you might run into like, you know,

Vajazzle as your first episode. And people might judge us and go like, fuck these guys. They don't know what they're talking about. They talk about Sparkly Vajinas all day. And this guy is not going to write my program. So I normally tell people to listen to a listen. Listen to five episodes if you listen.

At least one of them will be fitness. Yeah, right. At least one of those episodes will probably touch. Look in the titles. Yeah, we'll probably hit home for even a trainer. So I highly recommend getting someone to listen to at least five episodes. Once they've put five episodes underneath their belt,

most in all people are like, wow, okay, I need to listen to more. And then I get where these guys are coming from. And so hopefully your trainer helps you out, but I mean Don't forget too. You're the one that paid for you as a consumer You are the consumer and you you paid for your personal trainer and you know, it is it probably would be A tough thing to do if you come in asking it But I think if you as a consumer say this is what I want

You know they'll they'll they'll do it, you know, they'll definitely as a consumer, say, this is what I want, they'll do it. They'll definitely, they have to do it. Going forward, before you reassign any contracts or continue on with any trainers, and anybody that's listening right now that may be considering getting a trainer, because I do have some clients that are all about maps, but they're a little intimidated because they've never really trained with weights. They've never squatted before with a barbell. They've never done a deadlift, and so they want that feeling of, I feel safe because

I have a trainer who's watching me. 100% I highly recommend you getting the program and then approaching a trainer. If you can afford to do that, that's the best right there. If you can afford to get our programming and then still be able to pay for a personal trainer because trainers are not cheap, so I understand how that could be tough for a lot of people. But man, that's a win all the way around is to have a professional eye watching your mechanics while they're taking you through something that's programmed like maps. Yeah, I'd say the second best thing you could do is we have a forum that we, you know,

it's a private forum, but we get people all the time who post pictures and videos of themselves doing exercises. And then maybe somebody in your area. I would let your trainer in our forum for free, just so you know. Oh, so to help you out. For sure. I would to help you out Amy,

and if your trainer is open-minded enough, we should do a campaign. We would do that. Right. If you have a trainer. If you have a trainer and she's open to it, you know, we would love to have them in our forum and be a part of our community.

There's already a ton of trainers on that. That's why I'm totally open. I'm not sure. I mean, even for someone who can't afford a trainer, that would be the closest next step would be to be able to be on a forum like that where I can't afford a trainer, but hey, I belong on this forum with lots of trainers on there, including

the Mind Pump Post or whatever, then you can post videos and stuff of your, you know, what exercises you're doing and people can critique your forum. And I'll tell you what, before I can even get on and answer these questions when people post these videos, usually there's a good three or four other trainers that have gone on there and broken it down as well as I can. So it's actually pretty impressive, but that would be the next step. Other than that, I mean, look, I'll tell you what, if you've been with a trainer for a long period of time, and you can pretty much in your mind, write down the exercises and body parts,

you're going to work out, whatever, each workout, every time time you go in it might be time to train you know switch training I just switched your trainers if you you know get hurt or don't feel good and the trainers not the first person You want to call it might be a time it might be time to switch trainers Yeah, they're reevaluated. Yeah, those are two the kind of litmus test. I tell people so Aside from that listen if you like mine pump leave us a five-star rating review on iTunes. If we like your review and we pick it, we will give you a free Mind Pump T-shirt. Also don't forget to check out all of our programs at MindPumpMedia.com. This month we're giving away free guides and free t-shirts with the enrollment of any of

our bundles. And you can also find us on Instagram at Mind Pump Rating. You can find me at Mind Pump Sal. Justin's at Mind Pump Justin and Adam is at Mind Pump Adam. 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 dotcom. 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 and over 200 videos, The RGB Superbundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

We thank you for your support and until next time, this is Mind Pump.