Mind Pump: Raw Fitness Truth - 418: One Arm vs. Two Arm Dumbbell Presses, Home Gyms vs. Big Box Gyms, Foot Strength for Performance & MORE

Episode Date: December 14, 2016

Kimera-Quah! iTunes Review 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 foam rolling benefits, home gyms vs. big box gyms, how foot strength helps with major lifts and the benefits of doing single arm dumbbell presses vs. pressing with both arms. 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)

Hey, maps anywhere. Hey. The Maps program where you don't need any equipment, you can just use your body, maybe some bands, maybe a stick, but you don't really need anything. You mean I can use my own body. You can use myself better. You can.

What? It's excellent workout programming, you can do it at home. Fantastic. You can do it anywhere, you can do it in between your workouts, great connectivity with your body. It's half off right now, 50% off. The price is half off. People are taking advantage of this,

because they want it. This month only, or you can get it for free if you enroll in our Cadillac RGB bundle, which is nine months of exercise programming. Again, maps anywhere 50% off, or get it for free. If you enroll in the RGB bundle, you can find all of this at mindpumpmedia.com. Dude, look at this fucking tranchola

that fucking Everett killer killed at our house. At your house? Yeah, at our tranchola? I didn't even know we had trancholas over here. I didn't think so. God damn it! Oh, that's not cool. Where the fuck, how did he kill it?

I don't know, but that's fucking a big ass thing. In Cambodia, they call that dinner. Yeah. Bro, seriously, bro, you gotta get an exterminator because Trenchless lay, hella eggs, and you're about to get infestation. I've been around Trenchless my whole life, bro. So it's not like a whole, I'm just gonna let them crawl over.

I'm just fucking with you. But I will not be coming to your house anymore. No, I'm done. Okay, guys. What are we doing? Giving out some shirts. Hey we doing? Give it out. Some shirts. Yeah, let's shirt it up.

How many people, Doug, tell us. Thirteen reviews. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen. I can count to 13. The count is here. Hey, listen. Impressive.

I think people are forgetting how to leave reviews. Tell them how. Because we need more. Tell them how. You think so? Yeah, I think so. You want some shirts? Tell them how. Listen, we give a lot of think so. You want some shirts? Tell them how.

Listen, we give a lot of shirts away. Your chance at winning a free t-shirt is actually pretty good. Here's what you do. It's a purple button. You go to your podcast app on your phone. Search Mind Pump. You have to do this, even if you're already subscribed. Click Search.

Our icon comes up. Click on the icon. And then you'll see a little button at the top that says Reviews. Leave a review. If we like it, you'll get a free t-shirt. Who wins t-shirts today, Doug? We're given away for today. Wow.

Yeah, very generous today. That's a lot of them. That's what that workout to be. Probably about a 30% chance of winning something like that. Dang. So four shirts starting with KPH 13, 13, 13, 13, 13. Oh, okay. Next up, really cool guy.

I hope that's working, not really. We got a really cool guy not really we got a really cool guy not really but not really coupe coupe fit and Gerson Meyer all of you are winners. Please send the name I just read to iTunes at mine pump media.com You're shipping address your shirt size and we'll get that right out to you If you want to pump your body and expand your mind Please only one place to go Might, might, up with your hosts

Salda Stefano, Adam Schaefer and Justin Andrews What's that song Justin? I don't know hold on Hold on to the night Dang to hold on to the night. Dang. The, uh, hold on to the memory. God, oh, fuck, Adam.

It's been a while since that's roomy knee there. Stop it. You like that? That was like a buzzsaw. But, it's, it's weird. You know what,

it's almost like, okay, so I got, I skipped my lessons last two weeks. I have a theory, right? I have a theory though, I do. I thought you were getting better, dude. It's a fun, that's what happens, you know. It's not like riding a bike, dude.

You fucking stop for, uh, I don't think you ever learn how to fucking ride a bike. I have a theory though, I have a theory. I have a theory, you know how brain FM, the reason why it works that activates certain parts of the brain and it gets you in these alpha, you know, states or whatever. Yeah, whatever.

I think without realizing it, it doesn't even understand that he's doing this. Uh-huh. Adam singing activates a part of the brain that is like the primal terrified. You know what I'm saying? Fucking terrifying. You know what I mean?

So you hear it and it's like a, it's like the, Oh God, it's a tear-knack though. Fucking run. Ah. And it just, it's very bad. Yeah. You know? So I think, I think inadvertently, it's very bad. Yeah. You know? Yeah.

So I think inadvertently, that's a theory though. This is what I'm thinking, it's a skill. So Adam, if you ever get caught in a situation where you need to fucking decide your way out. You need like, you're in a dangerous situation. Like shit's about to go down. Just start singing, dude. It'll get them, because I know it does it to me.

It gives me incredible anxiety. Mm-hmm. You know what I mean? I feel like it's like a defeating blow. So that attracts. Yeah, the first reaction would be to just to get ready to fight, right? To defend myself, but I shouldn't do that. I should just... No, you gotta... I'm gonna sing my way out of this. Yeah, you just stop and you just start to scream. That reminds me of like Zoolander when they're about ready to fight. And they're like, that's it. We're gonna have a walk off.

Yeah. It's a walk off. It's a walk off. It's a walk off. It's a gasoline fight. It's a walk off. Yeah, no. Hey Justin, thanks for the cold. Hey, no problem, man. I mean, that's what you get for getting all of my business. But we know who's gonna get the cold next.

Oh, God. Mr. Immune system over there. I did, I'm 101. I'm pretty sure it'll be tomorrow. If you guys both have it, and we're inside this little cube, I'm sure I'm gonna be getting it anytime soon better. Yeah, I hope you don't It's a lack of sleep and and eight for the first time ever I think in mind pump history

We got fucking smashed like alcohol smash dude. We said that we had to do that. We never got drunk together I just say we did we Well, it's why I don't do it. We're bouncing back is tough. Yeah. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We did. We like, fucking love you man. He puts his arm around me. I'm like, this is, whoa, this is like, how many drinks have you had? I'm like, you should take a picture. Oh, you did take a picture, you asked. You know, people like people, and then he closes eyes and turns this.

Yeah, you're that guy that's like, undocumented, the whole thing. Remember when you were drunk, you're dead, the air drunk. No, I, I want to make sure that stayed private as I just said it on the fucking show. You know what, people that have, people that have the jean, right?

Yeah, and the forum. People that have the jean, like Justin, Katrina, my girl, like these people have this, the whole family can just handle alcohol. And the difference really between people like them and people like me is when I'm drinking, I'm like having a good time. And then when you kind of go a little more than poll you need,

then I'm having a really good time. And then just one more after that, and it's like all miserable after that. Then I'm nauseous, I'm dizzy, I wanna throw up, and I just wanna go home and go to bed. It's just a stolen stuff. Now people like Justin and Katrina, they don't have that.

They don't get sick. They just, they don't have this like, from a professional level. Yeah, that's what you tell yourself. Yeah, I believe. They get out of my hands. Yeah, they don't get sick, dude. They just don't get, they don't have that.

I think Justin was like 12 doubles deep. And he was just like, and you gotta be careful with that, because then it goes dark. He didn't go dark though, Justin. I was flaring with that. No, you were just, you were cool. No, you were totally cool.

You were totally adorable, loved everybody. A little inappropriate, but that's not different than normal, right? That's just how you are. You broke one thing, one thing or like. He came, that's right. I looked over at Sal and Doug at one point and I said, listen, Justin's getting to that point.

So just keep an eye out for it. They're like, what do you mean he's being fine? He's being fine. I said, yeah, I don't know, he's fine. He's just, he's there. So just, Adam seen the signs. Yes, so just keep an eye out. He's just keep an eye out.

And Aubrey was coming over and talking to us. And Justin was like so drunk and excited. Just, Aubrey would say like two words and Justin just talk right over him Which is the opposite of Justin is because he's so used to like waiting Phil jumping inside Aubrey be saying them just be like I'm not right on the top of the down we gonna talk getting Oh God dude I said

I'm boy don't even know right now. He's just out on one right now. Yeah, I loved every fucking second of it Yeah, it was a good night dude for sure. No, we had a good time. We did, and then we did the live, the live cast on the forum. And we were drinking when we were doing, that's when we started drinking. But we had a good time with the live cast. We were going to talk into the forum members and stuff. Austin was a great, great town, man. I could live there. It's a great town. I could live there. It was fun. I could live there. I love love I love attractive people. Yeah, attractive people everywhere. It's a good looking town It's a it's a good looking town. It's a youthful fit. Very cool looking downtown a city the homes are beautifully You can get a lot of you can get a lot of home out there. Um, I thought it's very fit to a very fit

I'm saying like activities going on. That's not saying like everywhere you went It was like good looking fit people. It was pretty interesting. The character of the town is cool too. Here's one thing, I wanna know why this is like this over there. I saw a lot of places that were, or a lot of restaurants I should say, that were these trailers.

Yeah, it's all the best ones. Like food trucks and trailers. In fact, every single one we got recommended to go to, like if you come to San Jose and someone says, you gotta go eat at this fucking place, it's the greatest place ever. You're gonna go to a restaurant and it's gonna be like a nice restaurant with all,

if you're an Austin and everybody's like, you gotta go eat at this place, it's gonna be a trailer. Yeah. Which was weird, because everybody was raving about this barbecue. Everybody was like, you need to go to La Barbecue or Franklin's or I think was the other one. You have to go check out these this barbecue it's the fucking best. So I expected fully to go to a restaurant. Yes, so did I. We drive up and it's a trailer. It's a fucking with a long ass line. They literally hand you your

meat in your hand. Oh, by the way, you put your hands out there and they just drop your brisket in your hand. They don't give you plates. Dude, it's a liquor store. And they're, hey, you want a shot of whiskey? I'm like, yeah, there's a bear shit in the woods. Like, this is awesome. Let's do this. Yeah, but I'm coming to liquor to buy liquor. You mean you're just gonna give it to him?

You're just gonna give me a taste. Yeah, we got, oh no, no, no, no. Let's talk about the barbecue for a second. First of all, they give it to you in a paper. And then they give you a piece of paper to put it on. By the way, it's by far the best barbecue I've ever had in my entire life, by far. Which I find very...

It actually has redefined barbecue for me and I'm not exaggerating. No, no, no, it's not exaggerating. I just got back from Reno. It wasn't even six months ago. And Reno has their annual like all the best barbecue's all over the country come and meet. And that mean just insane barbecue.

I had all kinds of amazing bar. This one place that we had in Austin, shit on all those places. How was this place not a part of that with these crazy trophies? I've never got it. That was the best barbecue. I've never gotten emotional with food.

And I ate that barbecue. That surprises me, actually, because I could see you getting emotional. I was eating and I was just like, this is not even, it didn't make any sense at all. It was that fucking good. And then we ate so much of it that I think we ate too much. Like we bought pounds of it and then each one of us ate probably a one and a half pounds

of just meat. Yeah, straight brisket. So fucking good. But then next to it or I don't know if it was part of the same barbecue place that free beer. Yeah. I've never seen free beer anywhere in my life. It's a great idea.

It's like, yeah, here you life. It's a great idea. It's a brilliant idea. And then yeah, the liquor store thing. You can't buy, apparently you can't buy hard liquor in grocery stores. Yeah. Is that a Texas wide thing? Do there's all these weird, like, they care about this, but then they don't care about this. Yeah, it's weird.

Like what the fuck? Like you can get, like, their roads. Like free beer not make sense. And then the roads didn't make any sense. Yeah, that was weird. What the fuck? Like, you can get kind of like their roads. Like, freebie not make sense. And then the roads didn't make any sense. Yeah, that was very challenging for sure. What the fuck? That was strange. Like, you get on the freeway.

I can't turn your left. Why are these parking locks, like, have all these weird islands in there? I'm like, it didn't make any sense. Yeah, that was a little bit different for us for challenging. Yeah, I don't know, very, very much so. But, great town. Yeah, great town. We had a great place.

We got to hang out at the Honored Academy a little bit. That was town. Yeah, great town. We had a great place. We got to hang out. We hung out at the honored academy a little bit. That was great. Yeah, super, super happy. We leave the booking and stuff all up to Brianna. She just knows, okay, these are the amenities we need. And we've now stayed in, I don't know, this is probably the six or seventh house or place

that we've gone to when we travel and we go out. And it's like, sometimes it's hit missed because sometimes when you get on the VRBO or whatever where they say, oh yeah, it's like four rooms and then we get there and then the fourth room is like a fold out bed for Doug or whatever, right? So, you know, we've had we've ran into situations like that. Pull out the iron board. Here you go Doug. So, you know, that we've had, and then there's sometimes two or some of these places they're crib. I do remember one time duck stuff in the crib. You know, and then other times where they take like they sometimes these places are like they take

the most professional shot. So you're like, yeah, this place is awesome. And then you get there and it's like 400 square feet and it just little Wi-Fi is dog shit. Yeah. So we've had that experience. And I think she's honed in her skills and put us in like this place was awesome. like literally we had this Full wrap around balcony outside which was unfortunate because it was so cold the first two days We didn't even use it. We were right. We're right where we wanted to be we're really walking distance from Really nice park. We're right down the street from downtown. We were close to the honored academy All of us had full I mean this time Doug had a

90 inch plasma TV over his bed, which I think that was pretty cool. So everybody had full like good size rooms, nice beds, like the place was pretty tits. So that was cool. I like what you guys think of the honored Academy. It's a great looking place. Yeah, you know, it was,

it's a lot bigger than you then you realize because what you see in the pictures is just a gym. Well, what was you guessed the square footage? I was trying to guess what it is. It was rooms on the square footage, I was trying to guess what it does. It is rooms on room. Yeah, I was trying to guess what Doug based of all the gyms that we ran. I would think it was 30,000. Yeah, that was my guess. Because if you count the office and all that, that was the work I guess between, I said 40 on the high end, I said more than 25. So it was probably around 30,000 square feet.

The safe room, you know what I mean. It was a great environment, great place. Good people, we made some good friends over there. Yeah, we had a lot of fun. We watched that jujitsu tournament. This was the one that was hosted by Eddie Bravo. And I love the rules that they had for you, jujitsu lovers out there. The rules are EBI rules, I believe, is what he said.

Where? For Eddie Bravo. I believe so is what he said. Where? I believe so, I believe bravo into invetational rules. It makes the match much more exciting. It's geared towards getting a submission. It was interesting to watch. Did you explain them? I know he kind of briefly explained them to us

the difference between the two of those. How does that normally work? Submission only. There's no points. So pass the guard, mount, rear mount, whatever it doesn't matter. Submissions, the only way to win. If you go a certain amount of time with no submission, then you have to be put,

you get to be put in a compromising position like you let the guy take your back or put you in an arm bar position. And then they have to try and sip, there's a time you have to try to escape or they submit you and then they take that time and then you redo it with the other guy I think. And whoever wins that gets more,

you know, wins the match or something like that. So it's always a submission. There's always someone's gonna get submitted. Oh wow. Yeah, so good matches, a lot of great leg locks. We got to meet Eddie Bravo a little bit at the after party or whatever. Super cool guy, very, very nice guy.

Was just, you know, he's one of those guys who's talked to anybody it seemed that it was having a good time. We all got to watch UFC together. Any favorite humans that you guys met at everybody? Anybody who you liked more than anybody else or that it really hit it off? Or maybe that even surprised you?

Well, yeah, our boy Connor was. Yeah. Our boy Connor is fucking great kid, man. He's a great kid. Smart kid, very grounded. For sure. He's got a huge future in the industry. Yeah, no, I mean, I think we're gonna have him

on the show probably really soon here. I think we talked about having him come out and he hosted our his their their podcasts, which is a total human optimization. He hosted us With you know, so we were able to get on his podcast. Yeah, and they've been doing it for a while him in Orlando I guess he hasn't been a lot of the podcast like he just started doing it I think that would be his first aired one. Yeah, yeah, it hasn't aired yet. So, well, that's good. Well, we're we're releasing Aubrey soon, right? Aren't we dropping Aubrey soon or tomorrow tomorrow? Oh, yeah, so we'll be releasing

the episode with Abbey Marcus where we give him an interview. Interesting, interesting person. For sure. Very, very interesting person. I think I liked him the most. I think we like to agree The most yeah, I know I like Connor a lot too I mean Connor and I have been already talking and and hit it off for sure, but you know Aubrey Here's I look like Aubrey Aubrey surprised me. I think to be put in a position like he's in I think to There's so much pressure that comes that I think that none of us in here really know that's like I think When you get to this this level of almost like celebrity status where, you know, people are constantly wanting your attention, throwing themselves at you all the time,

that is such a challenge, I think, for the ego. Like how do you handle that? And, you know, you're under this microscope because literally thousands and tens of thousands of people are always paying attention to every word you say, how you care yourself, how you conduct yourself. I just think that's such a, it's such a... Bro, it's the most challenging thing with any kind of success is being able to rain in

or control your ego. It's gotta be the most difficult thing. I mean, if you look at the problems that all celebrities seem to have, it's all, it tends to be centered around that, you know what I mean? You look at child celebrities, when they, everybody loves them, they're so cute and everything they say is funny and then all of a sudden, they grow up and then they don't have that anymore and they get,

you know, it's like you took something away from them. And even though they're in a great position, right? Like, oh, I was a child celebrity, now I've got all this money and I should be happy, but it destroys a lot of these people. So that's a tough, tough position to be put in. I didn't know a lot of people were like, oh, boohoo, you're successful and got all this money. And of course, there's that side of it too,

but the ego's got to be the hardest thing to deal with whenever you're successful. Absolutely. Bar none, I can't think of anything that would be a challenge. Yeah, and I think to handle yourself like that, in the way he conducted himself and carried himself, I think, it was pretty impressive to me. You know, I think it's, and the place is freaking awesome. Just the way he's designed his, he has great ideas and, you know, I love the branding and

all that. I mean, he's really done a good job with what, you know, on it has accomplished so far. It's, and us being guys that have been in gyms our entire life, uh, random all over the place, owned them everything. Like, I mean, probably between the three of us, we've been in probably thousands, I would argue, pretty close to a thousand different gyms, right? It's like nothing else. Right.

When did you say that? Like the culture of, I mean, the 30,000 square feet, right? When, uh, most of the gyms that I ran were between 30 and 60,000 square feet, and the amount of employees, there's 180 employees that were in that place. Yeah, I don't know. I think that's counting all the people that have to do the shipping and all that warehouse stuff because we didn't see that. We didn't even take a look at that. But yeah, I think that counts. All of it, you know, that's got a count. Yeah, minus minus 50 of that, I mean, still 100 employees,

even 100 employees inside that facility, inside of a gym is just like, it's crazy to me. That's a lot of people working, but a lot of things going on, they've got a lot of legs to that business that, I think a lot of, even, at least I didn't, I didn't even know about a lot of things that they have going on, they're doing.

So, seems like it's growing rapidly. And I hadn't heard of it until Justin mentioned to it. I know we mentioned it on the show, maybe, God, it was probably two years ago when you first brought him up to me. And that was when I first started looking into him. But before that, I hadn't even heard of him. And now it seems like they're just,

and at least in the fitness industry, they're one of the big monsters that are coming up right now. So it's fun to watch. Yeah, that was cool. We had some other cool meetings and stuff and met some other good people too. So yeah, oh yeah, we hung out with the Kettlebell Kings guys.

Those dudes are fucking awesome, man. Dude, yeah. Other like-minded individuals that really. I really, really like those guys a lot. Yeah, they see quality and where to take, you know, like that specific branch of fitness, like how to do it. I think they're doing a really good job.

Talk about, I mean, pure being pure with the whole kettlebell sport and our friendship. And I mean, super interested. And they brought up the, yeah, that entire sport. Like I didn't even know that was a big thing. Dude, and their kettlebells are, I mean, if you're into kettlebells, I was not exposed to competition style kettlebells

or these types of kettlebells until we got them in our facility, but Justin had been raving about them. Up until then, I had always used the cast iron kettlebells. Huge difference. Huge difference in the feel, the way you can place the kettlebell on your arm. The consistency is the most important. The consistency, yeah, they get the same, like they can make sure the quality of like how it's weighed

and everything, it all stays consistent. Then you get that same feel with each kettlebell, even if it's lighter, heavier weight, like you get that same kind of surface to deal with. Yeah, I didn't think that was important until I started using them. It makes a big difference. So, good stuff.

Shhh, here she comes. Oh my god, she's beautiful. So sexy. She... Shhh! Wee-caw! Wee-caw! Wee-caw!

Today's Caw is being brought to you by Kine-Marikoffi. It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused buzz without the crash! Click the Kai Maricopi at MindPumpMedia.com and input the discount code MindPumpaCheckout for 10% off! Our first question is from Abbey Pastore. Thoughts on foam rolling. Uh, we've mentioned on the show that you're not so keen on it, but it is in the map programming.

So what's going on foam rolling definitely has a place in your repertoire. I think yeah, but let's let's talk about why why did our our tone kind of change with foam noise so people understand that because you know what you got to remember some people came into episodes pre you know and post that like so we've had people that have heard us discuss it since the very beginning and they kind of saw the evolution with that with for us but this is it to me is one of those things that I pride ourselves on how when new science comes out or something that we've learned, that we share it with you guys. And foam rolling was a staple thing that we used in all of our programming all the time

with ourselves, with our clients. And we have just found that they're, you know, what we were using for it or using it for originally, there's far better things like mobility. And that's what, why we kind of pushed foam rolling to the side for a while, and really started to put a lot of emphasis on mobility, because we started to see the difference within ourselves and clients like, wow, like really getting people mobilized before they go

to their sessions is really beneficial, but there still is a really good place. Well, here's the thing, like we talk about this all the time on the show how you know People will get in their camps and their tribes and we'll say this is the way This is the only way this is the best way, you know these other methods aren't no more value in them So I'm a kettlebell guy or I'm a barbell guy or I'm a bodyweight guy or I do yoga or whatever and What you need to understand is that all these methods, they're popular for a reason.

They're popular because they have some benefit. They all have benefit. They all have different benefits and they all have their own strengths and their own weaknesses. Well foam rolling is one of those things. And we admittedly did fell into that trap. We admitted the discovered mobility and tension movements and fell into the camp and started

to discredit foam rolling. And now we're coming back around because we're understanding the foam rolling has its strengths that mobility intention movements don't have. If you're comparing them head to head, it depends what you're comparing. They're different. They're different because I'll tell you something right now. When I first learned how to foam roll back in the, probably early 2000s is when foam rolling

really started coming out, right? It was a fucking game changer. It was an absolute game changer for me. I'll never forget doing it for the first time and immediately noticing a benefit. The problem with foam rolling is foam rolling doesn't necessarily solve the root cause of issues. It is a tool that allows you to move better and if you use that tool properly and strengthen

within certain ranges of motions and combine it with mobility properly, then it's going to be a lot better off. But if you just foam roll, then you'll find yourself stuck in the cycle of always foam rolling the same stuff over and over again. And that was why for a second, we kind of moved away from it. But now with the understanding, because we've really come through some incredible understandings on how the central nervous system, and the central nervous systems roll in mobility, movement, in range of motion, and how important it is in getting the types of results

that you want. Now that we have that understanding, because it's a lot better today than it was even a year ago, we can see how formal and can work, and what its benefits are. And in a nutshell, you want optimized central nervous system stimulation. You want your central nervous system to fire

in an optimal way. In the, we've used words like amp up your CNS and turn on your CNS and make it fire strongly. And that is true, but there's an optimal way to do that because there are moments when your CNS is firing too much or too hard or not turning off properly. And then certain muscles. And this is where you hear the terms overactive

and underactive muscles. So when you've heard this term before, and especially if you're a trainer, you've definitely heard this term. But when someone says a muscle is overactive, underactive, this is what Sal is talking about right now. Yeah, here's a good example. If you have really tight neck muscles

and you're just like, man, my neck is real tight. My shoulder doesn't move well because of it. So I'm gonna have a massage therapist smash down on my traps and work on my traps. And it feels amazing, right? It feels amazing. And for hours afterwards, you've got better movement in your shoulder,

all of a sudden there's less pain. The reason why that happened is that pressure, that pressure optimized the central nervous system signal to those areas, because those areas were in this kind of partial state of Tonus this partial state of Flexing or contracting and applying pressure on those got the CNS to chill out a little bit in that case It's a good thing. Here's another example redirected it You know like it was so centralized and focused in that area that it became a problem where it was

so tense and it was almost painful. And so, you know, if you use the foam roll for more of that other part of what you're talking about, the other part of the central nervous system stimulation to redirect that signal instead of bringing it, you know, so focused on amping that specific spot. Exactly. Here's another great example. If you're a competitor in any type of a sport, maybe when you first started competing and you got so amped up to compete, to play football, to play basketball, to do your

jitsu match, you're super amped up, you're ready to go, you're amped up for hours before your game or before your match. By the time you get around to hitting that match, you're exhausted. I've experienced that where I hit the mat and I'm fucking tired, man, and I'm in shape. I'm fit and but here I am, I'm exhausted. I'm gassing out because my CNS was fucking amped too much all the time. Bruce Lee talks about that all the time about running like a battery. We do. That's a great God. That's a great, great way to put it. Absolutely.

Bruce Lee talks about this being loose, but also being turned on at the same time and then boom, you know, punching with maximum speed and efficiency. It's called optimizing your central nervous system and foam rolling is a tool that you utilize to redirect or direct that CNS signal so that you get the adaptation you're looking

for. Foam rolling is more beneficial after your workout. Your mobility movements, your tension movements, your full range of movements, your dynamic stretching is very beneficial before your workout. After your workout, foam rolling is very, very good at taking those signals and making sure that they're optimized. If I'm working on a particular movement or an area that needs to be turned on, after my workout, if I foam roll that area,

it's gonna keep it from getting too turned on. It's getting to keep it from getting too tight. I've had this happen with clients where I'm working on bringing their shoulder blades back and down, I'm working on retraction and depression because they have shoulder problems, for example. And I'll work on that throughout the whole workout. After the workout, instinctually I would massage those areas with my hands because if I

didn't, what would end up happening is the next day or the next couple days, they're like, God, I'm tight and they're too sore and I can't really move. Well, if I don't address that after the workout, then now I'm fighting two things. Yes, I've turned those muscles on and I've gotten those muscle recruitment patterns to change. But if they get tight, their body's going to compensate and their body's going to move differently now two or three days afterwards. And now I'm fighting that on top of it. You see what I'm saying? That's why foam rolling is so effective. It's such an effective tool for that particular purpose. Well, and this is what, God, it gets me so excited

for prime, man, because this is what we have needed for so long is to be able to teach people when you use these tools, how you use these tools. And how to individualize. Exactly, and how to individualize them specifically for your needs, and they're fit and best. Yes, there is a way. Like, it's a, and I don't,

and I'm gonna take a little knock at yoga because I know, and I know I'm gonna offend some people that are huge yoga fans, but part of why you love yoga, those that are big yoga people, are because you're getting bits of this within that. And really what it's about is trying to figure out what exactly, why does that feel so amazing?

Why does that work so well for you when you go through a yoga class? And that's what maps Prime was all about is to take people and teach them how to find these specific areas in their body where they need to address and then teach them how to address them correctly with these different types of tools. Because we've got the tools, we've got the science,

we've got the knowledge out there. Now it's learning how to give people that information and simplify it so they can now apply it to their own bodies. Right, think about it this way. Think about all these training modalities, all these different techniques. Think of them as tools in your toolbox. Tools are designed specifically for specific purposes.

Your screwdriver, your hammer, your, whatever. They're used for a particular purpose. If you use them for what they're designed for, you're going to get amazing benefit out of them. If you use them for the wrong time, you might get no benefit. Foam rolling right before you work out, I can see some benefit for specific individuals,

but I can see greater benefit with targeted mobility intention before the workout, and more benefit with foam rolling post workout. So foam rolling definitely something that is important, definitely got lots of benefit. It just needs to be used properly, and our apologies for moving away from foam rolling for a while because it took us a second

to come to this conclusion. We had to redefine it. We had to come to this conclusion where it's best place. In typical mind-pump style, we tend to do things opposite of what everybody else does because foam rolling is always what you do at the beginning of workout. But I think if you utilize it this way, you're gonna find more benefit.

Double X, Chris Gray, Double X, home gym versus big box gym. You know, if you're on a limited budget, what would you choose? For equipment, that's the second part of the question. Oh, so he wants to know what do we prefer and then if you have a limited budget, what would you put in your home gym? Comparing home gym versus big box gym? I think we're all different on this one. Dude, hands down for me. If I had a home gym, I would use that, I would never go to a gym. Ever. I love home gym workouts. I have a real strong nostalgic quality. I first started working

out in my backyard when I was a kid with my dad's bench and adjustable dumbbells and barbells. It's just nostalgic for me. I like doing my own thing, playing my own music. That's what it is, though, because I feel there's probably two different types of people. There's some people that thrive off of the social environment, and then there's the people that are just like the self-starters that they're gonna do something regardless, and I feel like that type of person will do really well with the home gym.

And I'm sort of in between the two, but I really enjoy home workouts as long as it has the type of equipment that will promote like a good workout. It's not just, if it's just some afterthought, I'm not gonna get that grade of a workout there versus me going to a gym that has a ton of tools to choose from.

Well, I think that, and this will be neat, because I think I'm definitely the big box guy, and I think there's a side of me that's starting to lean more towards the home guy, because now we, because I kind of consider what we have here, like home, because we're here 90% of the time. Yeah, it's ours now.

Yeah, it's all ours. We don't share it with anybody else. So, I've been really enjoying, but I think I've worked out here more than anybody else. Maybe Doug, and I've worked here that worked out here the most. I worked a little bit this morning. Did you?

Yeah. Good. We've been working out here since we got some tools in here, and I really enjoyed it. I really enjoyed throwing on my music, being here by myself. I kicked my shoes off, so most gyms don't allow you to work out barefoot. I've been working out barefoot a lot here. I like that. I kind of have, it's changed the flow of my workout.

So I have this, normally I go in the gym, I have more of a rigid plan. We're here, I just kind of go with the flow. And I throw some Turkish get-ups over here, and then, I'm gonna go over here and do this. And you can, because there's no one else that I'm sharing it with. But I will say that there is something for me with the big box gym. And even though, like Justin mentioned, social aspect, but it's not social for me because I actually don't like

talking to people I met the gym. What is it just the equipment? Yeah, it's just the diversity of the equipment. It's the energy of a ton of people working out in there. There's something about that where I- It's yoga pants. Yeah, it could be that too. It could be some of that. Yoga pants. Yeah, it could be that too. You know, that could be some of that.

But just that entire energy inside the gym of just all these people like going after their goals, whether they're doing it right or not, it doesn't matter. It's that everybody's in there is working hard towards a, even though it's not the same goal in a sense it kind of is because they're all in there to better themselves, right? And I just feel like it creates this energy that you just can't duplicate in a single person setting at your home. And for me, it's very motivating. And I find that it's always been the play. It's always, I've always, no matter what, if I've had the ability to work out at home, I always tend to have a gym membership. So right now, I'm kind of in this in-between phase. I actually haven't been to a big box gym in almost a month and a half or so. All of my workouts have been inside the Mind Pump headquarters. But we also, we don't have

all the tools that I like. So I find that my body, some of my body parts are lagging a little bit, especially my calves, which are already a hard area for me as it is. I like having a bunch of machines that I can utilize. It doesn't mean that I can't make things happen because I know right away someone here's like, oh, you can do this. Yeah, I know I can utilize. Doesn't mean that I can't make things happen because I know right away someone here's like, oh, you can do this. Yeah, I know I can do all those different things. I think we should start jump roping. Jumping rope.

I hate jump rope. I know, but I'm in your free, guys. Bro, I'm telling you right now, I think you and I both should start jumping rope. I bet you, if that should, I bet that's gonna make our calves just, I've never seen any way to jump rope a lot and have small calves.

Well, yeah, maybe you're right, but I'm not to see this. I got it. I would. And I had times where I went in like kick like that were because someone said the exact same thing to me, some boxer guy told me the same thing is like, oh, you just got to do this. And I'm like, all right. So of course, I was like jumping rope for a while.

I'm like, I fucking hate this. Like, this is not me. It's just not something I enjoy doing. So I, and I've seen just as much if not way more gains by just having enough tools. Like at the at the golds that I go to has the seated calf raises of variations of stand up, it has the donkey, it has it has like all the best calf machines you could possibly have. And I really, really like that. And it's it's simple. Keep driving the sled, man. Yeah. Well, and driving the sled has been huge for me. I always

drive the sled. So there's all kinds of things that have helped out and it keeps them kind of where they're at, but I feel like I've regressed a little bit in certain areas. So it's a toss up. It really depends. And it's really, I'll be honest with you. I don't think, I think the regression is just because you're adjusting to, because the reality is you haven't been as consistent either. We've been super busy.

Yeah, no, it's not work out. That's what it is. Look, I worked out, I started at my, in't been as consistent either. We've been super busy with our workouts. That's what it is. Look, I worked out, I started at my backyard as a kid. Then I got a job, you know, managing health clubs, and so I always worked out in them. And then I own my own wellness facility, and I bought it, I think, I was 24. So from 24 up until recently,

all I ever did was work out in my own gym, and it was a small wellness facility. And all I had was a cage with barbells. I had dumbbells, I had some kettlebells, and I had a very rudiment, you know, just a very basic kind of free motion cable machine. And that's all I had for 14 or 12 years, or something like that.

I had nothing else. And I love, I like working on big box gyms because of the novelty. Like I like going to a new gym and trying stuff out, but once I get used to it, I'm like, I'd rather be by myself in my space, doing my own shit, getting creative, playing my own fucking music as loud as I want,

taking my time, or going as fast as I want, throwing chalk everywhere. It doesn't even matter to my place, you know, to do what I wanna do. I love that, and you don't need. It's the ultimate. It's the ultimate, dude, And if you've got a budget, all you need, I mean, honest to God,

you can get away with, you can do everything with a squat rack and adjustable bench, barbells, adjustable barbells, adjustable dumbbells, and some kettlebells. You can get some kettlebell kings. You can do it in that bitch. You don't need anything else at all. If you want to add one more thing,

I would say add just a basic cable machine, but even without that, you've got everything you could possibly want that you could do everything in that gym. All the body weight movements you want to do, all the barbell movements, the kettlebell movements, I mean, you're set, that's all I did for years. I just love it.

I would love to have a gym like in my garage or whatever, just to wake up in the morning, go in my garage, do my thing, don't have to worry about it. I'm considering actually, I might do it too, especially now that we're connected to so many of these. Put one in your garage. No, actually I was gonna put one in my living room because I don't use my,

I want to get your quad. Take, yeah, I mean, literally, yeah, I have a quad in my room, so I could totally sell that and get rid of that, and I was thinking about putting like a squat rack in there so I can get it under there and get some squats in. To me, that's, I think the ultimate, for me, that's the ultimate. The ultimate is to have what we have here, to have my gym memberships and then to have

a couple like a platform in a squat rack at my house. Like that would be, that's a dream country from, and that will happen. Like when we buy our house and this, hopefully this next year, I'll definitely have a room where I have some basic equipment, so I have it at my house. We'll always have the stuff that we have at the headquarters here, and I'll keep my membership. I think having that, to me, I'm eliminating all the excuses, right? I'm eliminating the like, oh, I don't have time to go to the drive to the gym,

or I can't do this. It's like, shit, I've got a squat rack and a platform fucking down in my garage, or down in this room. I'll go in and get sitting for me. Yeah, right, I've got a squat rack and a platform fucking down in my garage or down in this room. I'll go in and get waiting for me. Yeah, right. I'll just go run and get 10 sets. I can get a 20 minute very effective workout in. Like a lot of appeal, you know, with that. To me, that would be ideal. I mean, but if you, uh, if you had to either or it's really the person, obviously getting a gym membership that cost you 20 bucks a month. Oh, it saves you. Yeah. You ain't going to make back your money with a home gym unless you do that shit forever.

Yeah. Cause you're gonna spend, you know, even on a budget, you'll probably spend a thousand bucks. Oh, at least. Yeah, I mean, you can get a gym membership for 20 something bucks a month and have access to all kinds of shit. Yeah, you're gonna spend at least,

I mean, unless you get something really cheesy and cheap, which that to me is where you all step. That's demotivating. Yeah, it is. It's demotivating if you have like, you know, I remember the very first little at home gym setup that I think my parents bought me when I was young. Did you have the cement weights, the plastic one? You eat eel and it was just like the bench was like one of those benches too, like as you're

pressing it like rocks from size. Yeah. Yeah. And it collapses and folds. It's literally, yeah, if you're over 200 pounds on it, it sounds like it's going to break. Like you don't want something like that. It's all rickety, and it just feels,

you want some that feels solid. You want iron, man. When you're lifting weights like that, you want some that feels solid. And that type of equipment is not cheap. I mean, even a squat rack and some basic dumbbells and stuff, you can get up there in a couple thousand dollars. Yeah, for sure.

Iron barbell training, in what ways will better foot strength help with major lifts? Oh, wow. Excellent question. Well, think about, think about, I think that question. I think of it like this. Like, you know, do you think that lifting weights, does you think it helps when you have hands? Yeah.

What do you think it would be like without hands? Like, I know that's it. Do you think it grips important? Yeah, like deadlift? I think that's an extreme analogy, but when you think about it, that's what your feet represent. It's the connection to the floor for squats and deadlift and all these moves that require you to be connected.

Well, I learned this real well when I went and got squat shoes. I got solid squat shoes and I was able to squat more weight or right away with better form. So what does that tell you? That tells you that there's something with my feet need to be addressed. Something needs to be addressed with my feet because why would I be so much stronger

with a slight elevation of my heel and this real solid rigid shoe on my foot? Even with chucks, if I tighten them up real well, I could find I can squat better or whatever. That just tells me that there's something lacking in my foot. So foot strength makes a big difference. I mean, the muscles on the bottom of your feet is an intricate amount of muscles.

Incredible amount of muscles. It's just a ton of them under there. The mobility of your toes, of your ankle, very, very important with all of your lifts, especially if you're standing, especially if you're doing standing lifts. So, I, you know, unfortunately, they don't let you work out, you know, barefoot anywhere, right? You can't really take your shoes off.

That's one of the things I was saying while I love our own gyms. I have been, I train with no shoes on. Yeah. I've started to make it a habit that when I get here. See, I used to do that with my shoes. I would kick kevbells all the time, anyway, just because it has it sort of vibe, anyway, like I could do it outside, I could do anywhere, you know, all that kind of stuff. And then I just started to do that with barbells

and it's like game changer. Yeah, just because you just feel, you really feel how like every little incremental movement, like it's gonna affect like how your anchor, your body, is your feet and you could feel those little micro adjustments happening. And so just to start being more aware of that, and if you guys haven't seen the assessment process that Dr. Brink did with Adam on our YouTube yet, be sure to go check that out.

It was very enlightening. All of us went through that and he just saw these things right away and we made these little micro adjustments and then Adam, you started applying it right away and got like insane amounts of mobility just from working on your ankles and your feet. No, it's been, this is why I keep, I know I feel like this has been turning into a big commercial for prime, but I mean, fuck, I'm just keeping it real.

Like this prime has a lot of the elements that are in prime are a lot of how I went after going after my mobility liked. A lot of that was influenced from Dr. Brink. I mean, there's a huge reason why we have now brought him into my pump headquarters and affiliated ourselves with him because the fact that he made that large of an impact on all of our lives, it was a no-brainer that we had to do something with him and share him with everybody else because for as long as we've been doing things as much information that we've been providing for everybody out there

We meet someone like this that is just like totally changed my life like you know Those that have been following me since the beginning. It's obvious because you've seen my movement and the change my Mobility and stuff through everything that I've shared on the Instagram if you're just tuning in right now Then you may not know but you know, I was a stiff-ass body Instagram. If you're just tuning in right now, then you may not know, but, you know, I was a stiff ass bodybuilder, you know, for two and a half years, I was trained almost three years. I was training specifically just for aesthetics, and I had neglected so many other movements. And although I had this like elite looking, looking physique,

it wasn't a elite moving physique. Like I had limited range emotion. I was not able to get much deeper than about 90 degrees one site. And then it was this progression of working on the hips, then working on the ankles. And the feet for me, and I don't know, I would love this would be a great question to ask, Brink, because he'd probably tell me the opposite, just not how it worked out for me where I would have addressed my feet first and then worked up. I actually worked the other way around. I didn't realize it wasn't until him did I realized that the feet was like the last piece for me.

I've noticed he does feet up. Yes. From when he starts really looking at people's movements and assessing, especially on our form and the squats and all these things, he's like, oh, look at your feet. Look at what's going on here. And like, yeah, we're coming from the opposite perspective. And I think that's where we're like, whoa, you could address it here. It is. It's either or I think.

I think it depends on the person. I think honestly, from my experience, working from proximal to distal tends to be better. Like if you have an issue with your arm or whatever, we'll start at the shoulder and then move our way down. If you're taking a client, you have an issue, you know, with your arm or whatever, we'll start at the shoulder and then move our way down. If you're taking a client, you have a customer who comes in and you see hip issues. I tend to want to address those first because once you can strengthen those and adjust and get those where you want them, then you can move on to down to the most atrophied, weak part of most people's body, which is their feet.

Everybody moves, it walks around and shoes. Nobody ever takes their shoes off. I mean, think about it this way. When you're standing and squatting and moving, and you've got these shoes, especially if they're strong, supported shoes, or you wear heels or whatever, you have basically put your foot in this kind of casted position.

Well, just think of it like this. Imagine if all day long, you walked around with snow gloves on your hands, and you never took them off You never took them off even to right to open the door to drive your car to eat dinner All these little finesse things that require your fingers to articulate and move in it even if you wore even if you wore late-text gloves Yeah, which are very thin just because you're not able to touch and feel things and you're not able to make those neural connections just because you're not able to touch and feel things and you're not able to make those neural connections from being able to manipulate things,

it would severely limit your hand mobility, the intricacies of the movements, the way you can take and handle things on a fine level. It would make things much more difficult. The same thing is true with your feet, but besides that, having real strong grounded feet is gonna translate to stronger lifts. It just is, so if you, but besides that, having real strong grounded feet is going to translate to stronger lifts. It just is.

So if you, but if you go to a gym that doesn't allow you to work out barefoot, then I would go with minimal shoes. But keep in mind, I want to be clear, we got to say this, go easy. Don't, don't jump into this shit right away. Don't go from, and moon shoes to, yeah, barefoot. No, and, and you just start pounding and you just start throwing weight on your back. Like, whatever, if you're squatting, and let's say you work out with 200 pounds

and you do that for 10 reps for squats and you're wearing pretty supportive shoes and now you're moving to less supportive shoes, back off on the weight. Don't just do the same weight for the same reps. Go lighter, because what's gonna happen, if your feet start to move differently, now they don't have that support,

so now they have to support themselves. As they start to move differently, it's gonna happen because if your feet start to move differently, now they don't have that support, so now they have to support themselves. As they start to move differently, it's gonna change your recruitment patterns and your form. And so you have to go lighter or you're asking for trouble, you're gonna injure yourself. And so this is the problem I saw with like barefoot runners, you know, people who all of a sudden were like, oh, if you run barefoot, it's so much better for you.

Some people took their fucking sneakers off and just went for a shit. Next thing you know, they've got Achilles tendon ruptures and ankle problems and hit problems and knee problems. It takes time. It's taking me a long time to get used to chucks. You know, Chuck Taylor shoes. Now I'm moving to more barefoot stuff here in our facility.

And then I walk around more barefoot around at home too and stuff. Yeah. Well, I think there's nothing wrong with going the direction that I took, even though I think it's different than how Brank Addresses from Feed Up is you're right, I felt like the hips, the hips to me were, it was so much more glaring. Like I hadn't even, I hadn't even got to a point where I really noticed my feet off because I could feel in my hips right away. Like I didn't notice that, you know, my ankle will start slightly pronating, but I could

feel my hips limiting me from going deeper than 90. I think they cause so many more problems other than just like it's stuff going on with your feet. Once I addressed that, I got more range of motion than that opened up or started to show other areas that I need to work on and they just kept working my way down until eventually I got to the feet and now this is where I'm at currently is continuing to improve it. And that's why you'll still see all posts of a video or Instagram posts are around that.

And I still utilize my shoes and I kinda use those, kinda based how I feel. Like if I've been doing really good, staying up on my mobility and I feel strong, I feel connected, I'm able to get really deep and nothing feels off, you know, then I'm going to, then I'll put some weight on me, I'll slowly progress it. Now there's other days where maybe I, or we've been traveling a lot, I haven't been good about my mobility and then I go in to do like squatting and I feel like, oh shit, like I don't feel as connected, I don't feel as opened up, like this is, I'm going

to use this right now because just because I wanna be safe, or I decided I'm gonna put a weight on my back that I haven't put on my back in a couple months. I'm gonna use maybe a crutch like that when I start to get up to that highway just for safety reasons, not because I can't do it barefoot. I mean, I could definitely do it barefoot, but I also will notice that if there's things

that are starting to pronate or roll out, or you know, I'm not getting good hippie stench, whatever it may be, if I notice that if there's things that are starting to pronate or roll out or you know I'm not getting good hippie stench, whatever it may be, if I notice that it's I'm not dialed in perfectly, challenging myself on weight and mobility at their extremes. I don't think it's smart and I think that... No, it's a sliding, it's a step by step by step process. Take your time, get used to working out without so many crutches, one step at a time. I mean, I remove the belt and I remove squat shoes about six months ago. Well, first I

remove the belt, no, squat shoes first, then the belt. I haven't worn a belt in a workout in at least six or seven months. And it's taken me that long to be able to squat three hundred pounds without a belt all of a sudden. I went way down on the weight and now I can squat over 300 pounds again without the belt but I let myself, you know, took my time to get to that point because I for sure would have hurt myself had I just, you know, used the same weight and just gone for it

because you got to change the recruitment patterns. You got to be able to train without that stuff and it takes time. I, you know, I suggested to people a while back that you just with the whole, and it started when we went and saw Ben Greenfield and I had already seen Brink and I knew that I had I needed to address my feet and I literally just started with making a routine that I just take my shoot and I used my walking the dog because it was just it was already a routine that I had

there where I was walking the dogs around the corner and so I was like you know what fucking I'm on the sidewalk it's not a big deal like it's not like there's a bunch of shit out there. I can, like, walking through like the forest, like Justin is when he probably walks his dog. So I'm like, you know what, I'm going to kick my shoes off and I'm going to do that walk. So I'm going to step in shit. Oh, I'm going to walk barefoot. You know, that's a little, that's a little 15, you know, 15, 20 minute walk that I do with my dogs every single day.

And now I'm going to start doing it barefoot. And then from there, I've just, then I progress to starting to kick it off every time we come to my pump headquarters and, you know, starting to do some more of my exercise that way. So, you know, that's how you do it. If you're never doing it right now and also in you here, like, oh, we're telling you that yeah, absolutely, it's important. No, just start with baby steps, start making, incorporating that or start being

aware that, wow, I don't really take my shoes that often. Well, start incorporating that or start being aware that, wow, I don't really take my shoes that often. Well, start taking your shoes off. Yeah, so I'll walk around your house and another thing I've done, like just manipulating your toes, like spreading them apart, moving them up and down. Like the more communication I can establish

and the need for activating my toes and moving my feet in a specific way and getting that ankle to respond. That kind of stuff is just stimulus that promotes a better connectivity overall. Absolutely. Austin Jones 55. What are the different benefits from doing a dumbbell press one arm at a time as opposed to doing both arms at the same time. Did we post our video on this subject yet? I'll put it up today.

Okay, so we need a whole video on this and you'll be able to find it. Do you want to be in a lateral? You know that I'll buy a lateral stuff. I feel like Adam's going through puberty again. We did, we did a video on it, but we haven't aired it yet. Oh, shit, I don't even remember us going over that. What was, what do we title it? What was it called? You remember it?

Uh, unilateral universe. Is it by lateral or something to that? You know, a lateral versus by lateral. It hasn't been titled yet. You're in a lateral versus by, so are you unilaterally sexually? I don't even remember doing that. It'll be on MPTV, we'll be posting it tonight. Tonight, tonight.

So, so there's definitely benefits to doing both. So you should do both. When you do one arm movements, you are stabilizing differently, especially on the opposing side of your body, because you're not balanced the same, right? If I'm lifting a barbell above my head, or two dumbbells above my head, I'm lifting, let's say, 50 pounds in each hand. I'm pretty balanced.

If I lift 50 pounds at one hand, now I'm having to stabilize on the other side of my body to be able to do this one arm movement. You're also able to focus on that one side of your body much more than when doing two exercises, and it makes imbalances between right and left far more glaring. Yeah, you much, much more, see it.

Yes. I feel like that's like the biggest benefit is really to just take the time out to address the quality and see how either side is responding. And then just taking the time to now, okay, let's work on this. Let's train this to respond more appropriately. And it does. It takes a while for you to establish that. So that's where you may see that,

oh, I need to emphasize unilateral training a little bit more here because there's such a glaring difference. So that's where I would see to apply it. There's a ton of benefits to unilateral stuff, a ton of benefits. In fact, I mean, I think it's safer right away. I mean, when you talk about,

then like you're doing an overhead press, right? I mean, doing a single dumbbell or single kettlebell overhead press versus a barbell, there is a lot less room for air. It's less dangerous because you're not carrying, it's gonna be lighter weight. You can really point out which side has all these imbalances. I mean, you know, lateral, I actually trained a lot,

I used to train a lot like that. In fact, I didn't do, I started doing more barbell stuff when we got together and because I was so not focused on my strength goals and moving up weight, I was more about how I moved and staying balanced and symmetrical. So I like it for, I trained a lot that this way, just for symmetry reasons, because it would always show me,

like, oh wow, this side is just totally not cut up. When you're doing a machine, or you're doing a barbell movement, sometimes it's really hard to tell that there's a major imbalance on one side of the other. Unless you're really connected in and aware of your body, like if you're really connected in an aware, you can feel like when you do that barbell press, whether it be a chest press overhead,

or anything, right? If you do that barbell movement, you can tell if like one side is, you know, retracting or pressing more. But even usually at that point, it's pretty bad though, you know what I mean? Like once you start to see on the barbell, start to move differently. Yeah, it's like, okay, you've gone,

now there's a pretty big fucking imbalance. Well, and some people can't even really see it that much. Like, just the other day, we are just chest pressing, and I had asked, how, hey, is it your, I can remember what side I asked him when he was doing it, but I asked him what side his surgery and all his issues were. You can see it on my left. Yeah, you can see that the barbell, when he moves it, just slightly off. And the average person would look at his form, be like, oh my god, it's perfect.

But, you know, I can see it, and I'm sure he can feel or tell a difference just that slight bit. So, when you feel that or you can, and sometimes you can't, you know, it really will present itself when you start doing these, you know, lateral movements because you'll do one side and it'll be really easy for you to do and your form is all tight and perfect. Then you do the other and you're like, oh, you're a little all over the place and you can't, you can feel you having to stabilize more and it just doesn't feel the same.

And here's something else from a performance standpoint. If you're stagnant in a particular barbell lift, let's say your bench press is stagnant and you wanna get the weight up or your deadlift is stagnant and you wanna get the weight up. One technique that's extremely effective is to get stronger and focus on the unilateral version of that exercise.

So if my deadlift is stuck at 500 pounds, if I place some emphasis on doing single-legged deadlifts and getting stronger at that, once I go back to my traditional both hand on the barbell and both feet on the floor, you know, version of a deadlift, I'll know to strength gains. One of the reasons for that is if you don't ever do, you know, unilateral versions of these exercises, the strength gains you'll get from doing them just because you're not used to them,

just because the central nervous system starts to adapt is huge. Like if I go deadlift, 500 pounds always traditional, and I go do one leg of deadlift, I'm not gonna be very good at it. If I practice it even over the course of two or three weeks, just because it's a new movement, I haven't done it, I'm gonna see these huge straight gains.

You can't tell me if I add 50 pounds to my one leg of deadlift, which will happen if you never do it. If you never do it and you start practicing, you'll see huge straight gains off the bat. You can't tell me that that's not gonna help me break through. Bleed into the, yeah,'re regular deadless for sure huge You'll notice with bench press with overhead, you know shoulder press with rows with you know most things If you do if you start to incorporate some of those unilateral versions of those exercises

You'll see your strength gains will go up quite a bit. So from just from a pure you know forget the aesthetics from the pure performance standpoint you'll see a pretty big difference. Well, this is a lot of Y2. If you ever catch me on a hammer strength machine on a leg press, any machine where they have independent arms or it allows me to use it unilaterally, I will almost always, because I'm already doing an isolation movement that I'm not getting huge strength benefits from it, so I don't really care about how much weight I'm pressing up on. It's like, when I get under a leg press,

that's why I always laugh at the guys at stack 10, 15, 20 pounds on there because it's like, it's a leg press, you know what I'm saying? It's already like this small little isolation movement. I'm not going to get the benefits that I would from a squat. That's where I want to push my weight, right? So if I'm doing this for, you know,

an isolation type purpose, why don't I really isolate one side and really try and put emphasis on that one side and work on the mechanics of it as best I possibly can in this little isolated machine. And the same goes for like a, you know, preacher curl on a machine or a hammer strength chest press. Like you catch me on those a lot of times you're going to see me doing it a single arm like our one leg like I'm going gonna be doing unilateral movements on there because then I'm really not looking for big strength gains

out of that machine as it is. I'm looking more at connectivity, I'm looking at form and so why not start to do more those unilateral movements like that? So I'm huge on that. Now, even comparing that to kettlebells and dumbbells, it's still those are gonna trump all of it. But if I'm gonna, you going to find me on a machine.

It's rare. You're going to find me with both hands or both feet utilizing that machine because I feel like I get at least a little bit more benefit by going unilateral and so on. Yeah. I mean, like sports training in general tends to utilize unilateral training a lot because you know, you're overcoming a lot of different forces. And for me to stabilize opposing forces, that's like everything. And how I react and respond and I'm balanced,

that's a big component for being able to perform and overcome a lot of different forces that are coming out you. So, I tend to load my body, you know, laterally a lot of times even going through like basic like drills and things as far as like sports drills are concerned because you want to always be able to kind of overcome, you know, forces that are pressing upon you.

Right. I mean, I think of the coordination benefits. The coordination. Yeah. Well, I'm sorry. Another good way to implement it into your program is, you know, I kind of intermittently put those movements in there like maybe after I had like a really heavy hard like barbell day, you know, and I, and so my body, my central nervous system's

a little tapped already as it is and my muscles may be a little bit sore than usual. And it's like, hey, today, you know, I'm going to really just, I'm going to work on my movement, you know, I'm going to really work on how my body is connected and working together. And this would be a great day to do some unilateral type movements. And I might replace all the movements that I normally would have done with a barbell or whatever. Now today, I'm going to do all unilateral. So that's kind of how I intermittently put it in there or program it into our already programs that we use. Excellent. If you like mine pump, leave us a five star rating review

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