Mind Pump: Raw Fitness Truth - 422: Importance of Negative Reps, Mike Mentzer's Heavy Duty, Women's Response to Frequecy of Training & MORE

Episode Date: December 21, 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 Mike Mentzer's Heavy Duty training system, why women are said to respond better to frequency than men, how to improve fitness education and the importance of the negative on a Romanian Deadlift. Get MAPS Prime, the last pre-workout you'll ever need, at www.mindpumpmedia.com. Pay once, benefits for life. 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)

Three days left. It's the final three days get it now. We should do we should do a little bit more of a cool Yeah, listen because you get to listen. Let's try this again listen Adam do it real all Chill yeah listen listen My listen listen listen listen listen listen. They're listening fuck yeah Maps we've perked up maps prime is is done this Friday, you guys. This is it for the sale. The sale is ending. The price goes up.

Oh my goodness. You also won't be able to get a free t-shirt after that. So the free t-shirt. That's the best part of the sale all ends this week. It ends Friday. Friday's $77 instead of it'll be going up to $97 after Friday. Listen, Maps Prime is the only maps program designed, or actually the only program designed period, to help you design what to do before you work out, to prime

your body for your workout. Make your current workout specifically to you. More effective. It doesn't matter what your workout looks like. It can be in your program. Any program, it does not have to be maps. It does not have to be maps. You can do it in any type of program. The idea behind this was that nobody had done this. Nobody had spent the time to help teach people what you should be doing before you go into any workout and then teach you how to individualize it for you. That's the best part. There's a compass in prime that helps you read your body so that you can design your own priming sessions and your post priming sessions, it's a dare I say revolutionary. Over 80, over 80 different videos.

I guarantee that you'll have at least 10 to 20 movements you've never even seen before. Yeah, a lot of cool stuff in there. It's on sale, you can find it at mindpumpmedia.com. Watch this, I'm gonna turn off the atom's mic. Is that what, yeah. You think it better? A little bit better. A little bit. Let me turn off the Justin's mic. How that what, yeah? You think it better? A little bit better.

A little bit. Let me turn off Justin's mic. How about that? Yeah, we don't need their mics. All right, we got them off. Okay, no, it's all lonely in here. Welcome to a special edition of Mind Pump. Yeah, it's just Sal.

Only Sal. Just Sal and Doug. Finally, got rid of those two monkeys. No, they were just such a bum. All right, let's give away some T-shirts. Oh, we got T-shirts to give away. Yeah, we got some winners. Yeah, we got some winners. I'm gonna review it, we got rid of those two monkeys. I know, they were just such a problem. All right, let's give away some t-shirts. Oh, we got t-shirts to give away. Yeah, we got some winners. Yeah, we got some winners.

I'm gonna review it, we get 16 reviews. And that's the standard these days. That's, yeah, whatever. Hey, listen, if you wanna leave a review, you gotta go to your podcast icon. You gotta search for My Impump. Even if you're already subscribed, you gotta search for My Impump,

then you click on the icon, then you can go and leave a review. And if you leave a review and we like it, you'll get a free t-shirt Absolutely, and we're giving away five on this five. Alright, who wins? We got Jay butters Centaur for life. That's me. You ever 18 Jesse's baby daddy and great game. You guys all win. How do they get their shirt stuff? Yeah, send an email to iTunes atimimepumpmedia.com, your shirt size, your shipping address, and we'll get that right out to you.

Maybe I'll bring the other guys back on the show. Oh, maybe. Or maybe not. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You guys both watched Star Wars, yeah?

Yep, yes. Good, huh? Hell yeah. Are we gonna ruin it for everybody? No, I just wanna say it was good. Yeah, it was good, it was great. It put you back in that theme, you know, the original. It answers all the questions. Put you in that mindset, you know the original it answers the whole the questions

Put you in that mindset. I find it really fascinating how much they how crappy of a job they did on those those what there was two right two or Is there three of the the middle ones right stop it though? I mean it's like prequills. Yeah, they're like are they were on TV because you know how they run these Marathons. Yeah, they're gonna capitalize now on that. Dude, so I was watching it with my son, and it was the very first one again. And he, he, he, he, he. And he says, so stupid. Oh, no. I was like, what the fuck is this? I went, don't you, Luke, as you lost your mind.

Don't you wish that you were kind of behind the scenes and all that you wanted like I want to like slap him how that all went down like how could you how could you put that out there like all the star I feel like there's so many fanatics that you all you had to do was like let's put a board up real quick and let's ask all the fucking fanatics the do's and the don'ts on you know that's where he went wrong he went completely away you know from the of course yes I think what he did was what they did try to create a new a new they just looked at Star Wars and they said he's one kids yes let's get the kids it's a cash cow let's get the kids let's let's let's let's in here what they need with the failed to understand is that what drives

the fanaticism behind Star Wars is the hardcore fan. Oh yeah. Everybody else is gonna get everybody else's because it's such a deep story. That's what I'm gonna say. The depth of the show is what really drives people. I mean when you see like things like that. So that's so surface that you just get irritated as fuck. It's like the signs were there though. Did like the Ewoks for instance. Those should have been wookies. They are the little baby one. Well, they're little fucking like teddy bears. Like, he's pickin' off of you, throw him. I want a new walk. Like they're not doing any damage, dude.

I'm care about the whole thing. I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I'll, I watched that myth busters. Yeah, actually wait, there was a myth buster. Yeah, they did a whole thing. The myth buster. The whole thing goes to the star wars. Oh, it's great. I watch that too. I will say this though. The design for some of the weaponry on star wars is just horrible. Oh, really? Yeah, the fucking big walking mammoth-looking things. It's so top heavy. It just doesn't work well. It can't shoot behind that. I think they added that for drama. It's one of the leg breaks, the whole thing's fucked. Well, let's be honest, that was not very smart. In the 80s, that was the shit, bro. Yeah.

In the 80s, that was the business. But now... That was a military tech. Yeah, bro. It's like, in the 80s. Do you notice they didn't maximize this whole hover technology? Like, what do we got? We got one little cruiser on Tat't maximize this whole hover technology. What do we got?

We got one little cruiser on Tatooine that has hover. You're not gonna have hover stuff everywhere. You know why, though. Eventually. Think about it this way, though, if they were, because it's not one of the other planets. I would just want to float over everything. Well, think about this way.

They have super advanced technology, right? I think you could go light, what is it? Warp speed or light speed or whatever. If they were trying to be accurate with engineering for weaponry, the rebels would have no fucking choice. Technology, right? This is, I think I could go light, you know, what is it? Warp speed or light speed or whatever. Yeah. If they were like trying to be accurate with engineering for weaponry, the rebels would have no fucking choice. They'd have no chance.

I know. So they had to do it in a way to where rebels would have some kind of an opportunity. Some sort of edge. Yeah, like they can't just have like fucking crazy drones zooming in like the- They got teddy bears. Blowing shit up.

Yeah, they had to do something to make it so that you had a chance. Well, they have the force at the end of the day. The force is all you know. The force is strong. Yeah, they had to do something to make it so that you had a chance. Well, they have the force at the end of the day. The force is all you need. The force just for all. Yeah, you don't, I mean, if you... That's all I need. Once you tap into the force, it doesn't really mean it.

It doesn't, the technology and all the cool shit. That's all, yep. If you had the force... You have Jesus, bro. It's fucking awesome. That's all you need. You know what, I hate, you know what's funny? So my anti, like, I'm like like I have this like strong strain in me

That's like anti any kind of like I don't know Like follow this you know, like that's cause you need Jesus Hard to me when I'm watching I'm like like how how ridiculous this is but it sounds so much like other shit that we hear all the time Like how how ridiculous this is but it sounds so much like other shit that we hear all the time Just have them just believe in the collection of all of them. It's like bitch. We're gonna fucking die I'm gonna believe in some invisible shit hero with a thousand faces show me he that's why he'd basically just ripped off of Everybody's religion. That's why it's crazy. That's why it's great I think that you have to have you have to appreciate it because of that I think it's really really really cool

You know this reminds me the topic that we got into with Connor over when we were visiting on it, man. We got in some deep ass shit over there. Did you, who's who's not caught up? Okay, Westworld, I'm like two or three episodes behind. I don't, I haven't watched it. You've done HBO, right? She doesn't even care.

You haven't watched it at all. You know why I don't, I don't have HBO. I don't have HBO. Could you guys, can we start a go find me? Can I not sound? So get sound, get sound, get sound. I don't watch you. I don't watch TV that much. And on top of it, I'm going to pay fucking how much is HBO cost? Listen, listen, listen, listen, it really doesn't matter.

This is a bundle it. Do you know that you bundle it with what? Do you know that we're in the future now, right? I mean, do you know that you can do cool things like this? Like so in the past, I used to like, Oh, I love it when you teach me cool. I'm going to teach you something cool. All right, hold on. You're past I used to like, Oh I love it when you teach me cool things. I'm going to teach you something cool. All right hold on, you're gonna appreciate this. Hold on, let me gather my thoughts, all right go ahead.

Okay so in the past we used to have to have, you know, Comcast or Direct TV and you had to pay this outrageous bill like I pay right now. But if you're somebody who like, you're not a big TV watcher, but there are some like specific shows that like you really like, you can pay for streaming, so you can just get HBO streamed. So you can pay a monthly fee that's probably less than your cable bill right now.

I don't have cable. Okay, well, whatever your normal cell phone bill or whatever a normal like minimal bill that you pay every single month, because I know you can direct TV and Comcast nowadays. Great. If you do all the sports, I do it's ridiculous. I pay for Netflix. It's like a car loan every month. I have Netflix, I have the Amazon Prime.

Don't you think after Westworld is over that they'll put it on Netflix? Maybe. No. Why? I don't know. I don't know. Does this game have thrones? Oh, they compete, right?

Netflix, then. Yeah, yeah, they're exactly. They're kind of competing. See, I, can I take some out? Here's why I this and then whatever. Maybe I'm stupid, but here's one of the reasons why I won't pay HBO. I feel like they're old fucking model and they're being hard headed about. No, no, no, that's change your shit.

Okay, they want to pay fucking for one channel. Okay, man, that's just I disagree with that. I don't know the pain for an episode. Netflix is copying what they're doing. Thank you, Justin. No, Netflix. No, Netflix. No, stop it, stop it, stop it, stop it.

Don't do not debate stuff you don't know anymore. This is Netflix, it's standard for how to produce shows. Yes, Netflix took a page out of HBO and took it to the next level. Now that they've evolved, it's pushing HBO to a wall. It's what the beauty of you talk about. You talk about free marketing.

There's straight up competitors. There are two companies that you have to love to watch. Like it's like Apple and Google. That's why I'm asking, it's only, we're only, they want to have the best show. So it like drives everybody to just buy the net. And as a consumer, we are totally benefiting right now because we're getting to watch HBO and Netflix.

It's a serious debate. Compete for some of the best actors out there and the best scripts that are out there. So your best TV right now is. Let me ask you this. Can you on HBO, is it like Netflix where I can scroll through and watch other shows, other movies, can I or is it or not?

Yes, it's all there, but all there. But that's just like Netflix, it's all. It's fucking beta. Netflix is all. It's a bit of a mix. Well, they have it, yeah, they haven't. Netflix is the same source. No, it's the same thing.

I can watch shows. I can watch all kinds of series, like, you know, series that are on NBC, that then were recorded, like I can watch Walking Dead, I can watch, you know, my kids can watch cartoons and Disney movies and shit like that. Can you do that on HBO? That's, yeah, they have their own cartoons. Yeah, family thing, yeah. Their own, yeah.

But Netflix is doing their own concept too. You don't think for a minute that that's not what they're trying to. Netflix is trying to make their own. Yes. And then they're doing a good job. Just now, but they have the other stuff too. Like I see, Netflix model. I see your point with that. You know what I'm saying? Yeah. It's a silly point because it's what they do is they all they're doing is they're buying these, they're buying them up after they're old, right? So they're getting all these shows after they've already been on NBC and whatever for guys like you that are so far behind.

And then you get it. So that's great, but really, that's just a draw of traffic to Netflix. Netflix is trying to build their own community, just like Apple, just like Google, just like Facebook. They're all in Apple versus Google. Here's what's gonna happen. It's a Netflix is Google.

Here's what's gonna happen. Cause they're just aggregating everybody else's stuff. Here's what's gonna happen. Here's what's gonna happen. And here's what's gonna happen. I'm gonna go to HBO, and I'm gonna pay for the fucking show I wanna watch. I'm not gonna have to pay for a channel to get all their stupid shows.

When all I wanna do is watch Westworld, I'm gonna be able to click and say, I'll wanna watch Westworld for $1. Thank you. I believe that's the future of HBO. So until that happens, HBO can suck it. I believe.

And they did beyond it. I sound like, I mean, wow, you're losing, because can suck it. I believe. And they did beyond it. I sound like a meanwhile, you're losing because it's a fucking great show. Hey, don't I sound like an old, like an old, like an old fucking man? Like I'm not getting that. You do. I'm not getting that cell phone. I got a phone. I got a phone in my house.

I'll just write you a letter. What happened to those days? I can't think of how cheap hands. Get off my lawn, HBO. I'm slowing it out. It's 50 miles an hour. Oh my God. Yeah, no, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, they, I can't think of G-Pants. Get off my lawn, HBO. I'm slowing it out.

It's 50 miles an hour. Oh my God. Yeah, no, I actually enjoy watching these companies do this. I think it's just created an awesome television. And I think that I think I watch way less TV, but I get more quality TV. Is there a way to steal HBO? Is there a way to steal it? Yeah, probably.

Remember back in the day when we used to be able to steal cable? Get that box and you can get all the time. Well now you have the Amazon fire stick. What do my friends still do? Right, the am, don't you have the Amazon fire stick? No, no, no, stick, whatever, stick. I've got a fire stick, but not the Amazon one. No, there's a, there's a,

Amazon fire stick that everybody talks about where you can, it's a rash, hack or something. Yeah, that's's good. You maybe you can do that. I don't know You know, I'm sure somebody somebody on our forum who's far smarter than I am can post that please I don't help sell out only every person on the forum Hey, I will say this dude. Wow. I want to say something. Thank you Adam for helping me move yesterday I'll you just get a shit sandwich you piece Don't come in my way No, it's not don't give me a shit sandwich

I don't know salt me in the I'm gonna get sandwich it would I'm gonna get sentimental Adam to be Adam's been there now I wanted to be there I don't want you guys to be jealous because you guys are there for me in different ways But Adam was there has been there for me now a couple times now with this whole process But I had to move yesterday had to move all my shit basically on one day and by the way I will say this about moving it is Very effective fucking workout Jesus Christ man. I woke up this morning like hmm. Oh, yeah

I don't remember dead lifting all day. That's like oh, I symmetric You know, dude I the load shit up first of all mean Adam everything and within an hour, what it was an hour, right? It was pretty quick, yeah. Yeah, we did that hell of fast. And then I had to go in there and tie it with, you're gonna love this. I had to tie it all down so it didn't move and shift everyone to you haul while I'm driving.

So I had to get in there like, what was that movie with Catherine Zettos Jones where she's breaking into the bedroom. The fucking laser from one of the rooms. That was me, way less sexy though, and I had to get in there. Don't wanna imagine. And Ty and I bought this like twine, right?

And I'm so not good with my hands. So all I do is I go in there, you'll love this shit. Yes. My girlfriend took a picture of it. I go in there and I'm like, okay, well I'm gonna tie this to this and then I'm gonna tie this to that. So that's the, by the time I was done,

it looked like a web spider man went in there and just fucking, it looked like he came. That's what I get. Spider webs all over my shit. It was all crazy looking. That's what I get for leaving you, right? I should have stayed. Nothing stayed for the tie down part

because I get in there and it reminded me when I got there watching cell, a load the U-Haul up was like watching that scene in Zoolander where he gets the computer. And he's like, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, whoo, who Petris is a kid like what's wrong? You know what actually never played Tetris. Oh you didn't, huh? I played a little bit, but it makes so much sense. This is what happens when you come from a good home and you don't have to move like 15 times. Hi.

Hi. When you come from a good home and then you've been in the same house, you've never had to use a U-Haul. I've actually never, I've never, I've never, oh, Sammo. You're not the grunt that your parents has throw you out to all their friends as like the laborer.

Yeah. And like fuck. Hey, it didn't move. That's why we can as like the laborer. Yeah, like fuck. Hey, it didn't move. That's my weekend. It didn't move. The string held tight. I drove one mile an hour the whole way, but whatever. It was good.

But I woke up this morning all stiff and shit, man. That's a fucking workout. Let me tell you. Your moving is the, you know what, in what you do, it sounded realized when he sent that text over for help for moving, I was like, absolutely, I will. And my girl was like, oh, it's sunny. I was like absolutely I will and my girl's like oh it's

Sunday I'm like honey when you move somebody moving somebody and picking them up for the airport are two things they're They're forever indebted to you for life like it's actually true. I thought I was looking out for him like no this is I'm putting some some money in the bank That's coming back. Yeah, I'm like one day. I'm gonna have some shit. I know that. I don't want to do dude I'm gonna call Salah. He's big mother fuck right forgot he helped me And he picked me up from there. Fuck I gotta go Yeah, no need to get those pills the clear this that was an investment That was it damn no no sexual favors Shit Here she comes. Wee-caw!

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car anglers land it quique first up head and r what do you think of mike mentzer's heavy duty this is a isn't this uh... don't say duty isn't sure uh... isn't this who uh... influenced a lot duty. Isn't, uh, isn't this who, uh, influenced a lot of, uh,

the maps, right? I mean, you were big into him when he firt when you were, uh, a young whipper snapping. It influenced, it influenced it in the opposite. So I don't know if you guys know, do you guys know who Mike Menser was? Yeah. Yeah.

I know. Tall blonde hair guy who was super buffed. Yeah. This isn't. He's a short, stocky, dark hair guy with a mustache. Obviously, obviously, don't know. Office Obviously. I have not read this book. I don't know anything. So Mike Menster was a bodybuilder right around the golden era of bodybuilding, right around and a little bit beyond after it. So like 70s, late 70s and early 80s, he was one of the like premiere bodybuilders of that area he never won like a he was never a mister a limpia

but he did win like mister universe i think mister america what was he known for because obviously that he was so if you look at my actually you guys should look him up on your phone so you can see what you look like uh... when he was trying to you mean he was in tall blonde hair no not at all big ass fucking my staff he was he was like, he was built like a fucking brick house. Like he looked, he had this really interesting look to his body. Him and his brother Ray Mancer were both body builders.

And Mike Mancer was like the anti-Arnold. In fact, when Arnold made a comeback to the, to the Mr. Olympia, because you guys know how Arnold won. How many Mr. Olymp Olympias at Arnold win seven I think it was seven right Mike mincer was working out with him in high irons. Yeah, yeah, and a pumping iron no No, no, no, you're thinking of Ed

Forstats you're not thinking of that's ed corny. Mm-hmm. Ed corny looks kind of like Mike mincer if you don't know who they are But no, he was not in pumping iron. Oh, he wasn't even in pumping air? No, no, no, no. No, him and Arnold hated each other. So when Arnold won six Mr. Olympias and then took like a break, made a couple, I think you did a couple films, came back in 1980 and just decided, hey, I'm going to compete in the, in the Olympia. Mike Menser was like the favorite. It was Mike and like Frank Zane and, uh, damn, he looks good, dude. So he came,

so Arnold came back. I like his look even more than Arnold. And many people said Arnold was not anywhere near his best, but he won. It was like everybody said it was politics. Backstage, Menser and Arnold got into it like into like a shouting match. What? Yeah, you never heard of this. He is a huge thing. Yes. I didn't it. It was a huge thing. But what was beyond what the reason what was behind that was a there was a lot of politics involved and a lot of people think that Arnold won that because he was so good for the sport that him and weater, you know, best friends or whatever. And he was given the Olympia. Most most people who watched that who were there thought Arnold should have got like fifth place.

He was smaller than he was at his last. Well, okay, let's, okay, Mincer is how tall though, because he does look right here when I'm looking at just Mincer by himself. Yeah, but you gotta look at Arnold 1980. He looked at, he was a lot smaller, not a sharp. Yeah, and there's a debate back and forth, right? Arnold was so charismatic, great presentation.

Anyway, long story short, there's that, and there's the fact that their training was so fucking opposite. It was so opposite. Arnold's training was super high volume and high frequency. Arnold hit every body part two or three days a week, but he also did 20 plus sets per body part. He did a double split routine where he'd train in the morning and he'd come back at night, and this was how he built his Olympia body. Mensur was the one that, you know, he learned his training through Arthur Jones.

Arthur Jones is the inventor of Nautilus equipment. Arthur Jones came up with a theory on training to where all you needed to do was do one super intense max out to failure set and then let your body recover and it would grow. His theory was if you went to failure and sent this signal to build muscle that all you had to do was send it once and anything beyond that would be overkill and then just rest. So here comes Mensa who's training his complete opposite. Mensa would hit his body parts once a week, would do one set or two sets per body part total, go to absolute failure and beyond.

He was an intensity freak. So his workouts were insane intensity. He used a lot of machines, used a lot of Nautilus machines, and he built an incredible physique. So his routine was opposite, right? He was in the gym for 30 minutes and he was in the gym maybe four days a week. Arnold's in their fucking six days a week working out for, you know, two plus hours a day if not more. And so it was like this big debate. And

Menser would openly talk shit about the high volume style worth of training. So when I was a kid, the original way I started working out was I started lifting weights like They said in the flex magazine muscle and fitness body parts bled lots of volume Then I did the Arnold approach with shit tons of volume Then I was introduced to Mike Mencer's heavy duty, which is a bookie wrote now in heavy duty you train the whole body Two or three days a week max and you you did literally one set, one working set per body part, absolute fucking failure, maybe a little beyond failure, so super intense, and then you left the body alone.

So here I am, training super high volume Arnold style, switch to Mike Mencers Heavy Duty, and within a matter of a month or two months, I gained like four pounds of muscle and got hella stronger. So I was sold, like this is the fucking way to work out. Of course, I'm a kid and I don't realize it was just so different. Yeah, it was so different that course. So I stuck to heavy duty and, you know, within a matter of two months, my body

stopped responding completely all together. But it because it worked so well at that moment, at that time, it kind of stuck in my head. And I, and it was always something I would go back to. Of course, as a trainer, when I became a personal trainer, you try to apply that mentality to clients and you fail horribly. And later on, I realized that going to failure was too much intensity and that frequency

was more important for long-term gains. And that you could manipulate intensity, intensity was a tool to be utilized. So it had an influence in maps in the sense that it made me understand how the body really adapted, and that there were different tools that you could manipulate and use to maximize the body's adaptation system. But heavy-duty-style training is very short term. Like if you tried doing it that way, you would succeed for very short period of time. Your body would stop responding

and they've done studies on this and they should, you know, demonstrate that as well. In fact, Menser got to the point where he would his answer to everything was more recovery. So when he would have clients doing heavy duty where they would hit their body parts once a week for one or two sets to absolute, you know, super intense failure. And then when they'd stop responding, his answer was, well, now you wait 10 days between hitting body parts. Or now you wait 14 days between hitting body parts. He was having some clients wait three weeks before hitting body parts because his answer. Yeah, because he thought the reason why they stopped adapting was they just needed more recovery time.

They needed more recovery. Because he didn't understand that the signal for adaptation could be different than the signal for recovery. And if you're not getting stronger every workout, it just means you need more rest, which obviously we can see the flaw on that, right? Yeah.

So that's what I think of heavy duty. Heavy duty is one, it's just one absolutist type training. It heavily influenced lots of, you know, probioty builders, Doreen Yates was very heavily influenced by a heavy duty. He created his own type of training called Blood and Guts, which is very similar. It was very different than the high volume approach,

but very flawed, like the high volume approach. It seems like all these things, they're so divisive. They find one thing that strikes a core they become this entire camp that were just about this style of training and you see that how each one of these tribes have formed this is definitely its own very specific form of training. This is why I get annoyed too when people try and compare maps to somebody else's dogma because I'm just like no no no no no no like can't you can't compare Our program and I say that in like air quotes right because it's there's more to it like that's why we phase each one of the programs That's why we tell everybody that you should go through all the programs because there's not one that's like for you like

If you're somebody who has like gone through one of the maps and that all you've done, and you just keep repeating the same maps over and over, like don't get caught in that. Don't get that's, to me, that's no different than somebody who goes through Mike Mincer's heavy duty program, sees great results, and then that's all they do is Mike Mincer's heavy duty. Like there's a purpose behind all the different maps and there's benefits and carryover to all of them,

and that there's an element to all of them that everybody should include into their routine. Here's how I view maps. I view maps as this is, first of all, when we put in programmed out workouts, that's how we program out the workouts. That's our suggestion, that's our best suggestion. Ideally, what you should do is go through the maps programs

to three cycles and then start to learn your body and understand the concepts in maps. There you go. That are universal. The concepts in maps are universal. The concept of frequency, the concepts of phasing your workouts for different forms of adaptation, the concepts of trigger sessions and mobility sessions and focus sessions, understanding those kinds of things and then taking those universal concepts, and starting, and you can take that and become more intuitive with your training.

Now don't get me wrong, it takes a long time for someone to get there. If you did our RGB bundle, which is nine months of exercise programming, even at the end of nine months, you're not ready to go into that intuitive style of training. It might take you a couple of years, but the goal is to get to that point,

but get these concepts understand them, and begin to apply them to your body, be able to understand how to start to program your own workouts, because at the end of the day, the variances between individuals are so dramatic, can be so dramatic, it can be crazy. It can be quite ridiculous between one person and the next,

and that's the one main thing that I think we learned training as many people as we train, is that it could be pretty dramatic from one person to the other. Look, there's probably someone that responds fucking great to heavy duty style training, but most people won't all the time. I'm saying, so you gotta understand that

and get those universal concepts understood, and then start to move towards that intuitive style of training is the kind of the goal. But when it comes to Mike, Menser's heavy duty, it's very different from the body parts split, very different from the high volume training of the day, which was the 70s and 80s.

Mike Menser, definitely one of the most influential bodybuilders when it comes to training methodology. One of my favorite guys to read, but aside from that, I would say experiment with it, but don't get stuck in it. Hey, MindPump listeners, this is Doug Aegee, producer of MindPump. Just want to let you know that right after Christmas, the foreign price is going up to $77.67 right now for lifetime access, and we're going to be adding in some very special bonuses coming into the new year.

Twice a month, the Mind Pump Boys are going to be live on the forum doing at least one hour of Q&A. So if you love these Q&A sessions, why not get on to the forum, ask your questions live and they will answer them in real time. Alright, if you're not part of the forum, you'll want to get on there right away, because again, the price is going up right after Christmas, you can get it at minepumpmedia.com. Shan 153.

Why is it said that women respond better to frequency than men? Do you know what this reminds me of right away when I hear this? It reminds me of the little tagline that you said in the first MAPSANABOLIC program. The very first launch you did where you did the video that you inducted, where you talk about MAPSANABOL ball is like a low dose. Like a low dose is in a box. Yeah, right? It's compared to like a low dose of anabolic,

because that's what I think of when I get a question like this, when you're referring to women, how they respond to frequency is because, you know, if you were to give, and these are obviously just total hypothetical numbers, but let's just say we gave like a small dose of steroids to both a male and a female, who would we see the most significant difference from? I think the answer would be from women.

By far. Because they don't have that, and then to give them that, it's just like a percentage, so 50 milligrams of testosterone for a female versus 50 milligrams to a male. A guy wouldn't even notice that. Yeah, a guy would be very, very minimal, but a woman would be like, holy shit. Like it's a major difference because their body has never felt this.

That much testosterone. So I think when you think of it like that, that's the, and that's the real science behind the frequency when mass was created that like, that's how important frequency is when you talk about the, the muscle building signal that we talk about that you're constantly sending to the body. So for women, it's a significant difference

enough to where it's like, then that's why too, we probably have a huge base of women that are big, maps users is because they of all people are like, holy shit, when they use it, it's mind blowing for them. Well, here's the thing, like, so if we take a step back, first of all, it's correct. I'm gonna correct this question here. Everybody responds well to, or most people respond really well to frequency of training

when it comes to resistance training. Most people, men and women. Now the reason why women respond better and studies will show that they do, and what that means is, men have a certain response, women just have a larger response. The reason for that is because men have, as Adam was talking about, we have naturally much higher levels of testosterone, which in and of itself is an anabolic signal to build muscle. It's the same reason why bodybuilders and people on anabolic steroids, they can do okay on a regular body part split where they hit, you know, each body part just once a week, because they always have this anabolic signal to build muscle.

Meanwhile, if you're natural, that anabolic signal, which by the way, this has been proven in several studies, that build muscle signal stays elevated for, you know, anywhere between 24 to 72 hours. After that, it starts to drop considerably, even if you're still recovering. So you can still be sore, your chest, or your back can still be sore from your workout, but that anabolic build muscle signal starts to dampen because recovery and adaptation can be two different things. They're not completely, it's not one thing.

So just because I'm recovering doesn't mean I'm still building. If I have high levels of testosterone, I have an additional anabolic signal. So men have more testosterone. Men. That's an important point because with, especially with women,

like if you're thinking about recovery, just, you know, it's not that they, they're not recovering because you can have workouts where you're more aerobic or you're more endurance based. But the ability for them to recover is, you know, like, your men are going to just get a bounce back because they're going to overcome that ability. What better with testosterone?

Well, see, I got to disagree with you because some studies actually suggest that women, may, in many cases, recover faster than when it comes from a muscle damage point of view from exercise. Oh, I see. So, they may recover faster, but men adapt quicker. The muscle building adaptation is louder than men. Now, there are a couple studies and it's suggest. It's not like this, you know, it's not.

They do have kids. They do have a children and they recover. They have stronger immune systems than men do. You know, in many cases, they have strong immune system than we do. But they're suggest that that's just suggest from some studies. But I think it's, I can say comfortably,

men and women probably recover from relative, you know, intensities when it comes to, you know, exercise about the same. It's not the recovery that's the issue. It's that adaptation build muscle signal. And because men have higher levels of testosterone, when we lift weights, our adaptation signal is going to stay, it's going to get louder and it's going to stay louder for longer periods of time than women. So, we can get away with less frequency better than women can but we will all respond better to frequency

It's just that women see the biggest fucking boom like when I have men switched to maps training They see huge gains when I have women switched to maps training my god the gains are ridiculous in proportion You know I'm saying like I see women we see women on the forum all the time They're like my squat went from 100 pounds to 175 pounds. That's even if a guy, think about this way, if a guy squat goes from 300 to 375, he went up 75 pounds, just like the woman's did. But in proportion, 100 to 175 pounds,

it's almost 100% increase. And that would be like the guy squat going from 300 to freakin' 500 something. You know what I'm saying? We see that with women all the time with more frequency of training. It's just because they're anabolic signal is much more of it's dependent on the workout than it is on hormonal signal. That's all so.

Yeah, because they naturally don't have that's why I gave the analogy of the 50 milligrams. Obviously they were total arbitrary numbers, but I mean the idea, the concept, right, to get that across that, you know, just working out in general is that signal and that increase of testosterone. That is such a dramatic percentage. Like if you go by a percentage for a female in comparison to a male, that's the reason why women feel that so much in comparison to guys. They're probably affecting them pretty close to equal, but it's such a dramatic difference for a female who doesn't have that much production running through her. So that's the main, which is also why too, you know, I mean you could, the women could synthetically take testosterone and get just as big as men as depending on how much they produce and they push in their body.

Well, I mean, you're literally, you give a woman testosterone, you're telling her body to become male. I mean, that's just a fact. And if you're a woman and you go to the doctor and you know, you want a sex change, you're telling her body to become male. I mean, that's just a fact. And if you're a woman and you go to the doctor and you want a sex change, that's what they do. They give you testosterone. Men's bodies are hardwired to adapt in certain ways. And it's a little bit different than women.

And our bodies are hardwired to build muscle with our adaptation. We're just introducing like estrogen wouldn't necessarily have the same effect in reverse of that then with men. A little bit estrogen. Our hardwired. Yeah, I mean, we're gonna, you give estrogen to a man and you're telling a man's body

to become female, you know, we'll grow, you know, bitch, you know, we call it bitch tits, they're gonna come ask the ad. It's just, you know, we're just our bodies are a little bit different, but what you want to think about when you lift weights or workout, don't ever forget this one thing because this will influence how you work out so much.

It will influence your intensity, it will influence your workout programming, your approach. Think of your workout as all you're doing is you're going in there and you're sending a signal to your body to adapt. That's it. So if you're going to work out, I'm sending this muscle building signal.

I have to balance out how frequently I can send it with the amount of damage I'm creating, with my sleep and nutrition. And your goal is to just really fine tune everything out. And frequency is just one of those things. And you can get crazy with frequency if you manipulate intensity. So if you're a man or a woman and you want to, you know, really build your butt, you know,

two or three really pretty hard workouts during the week is excellent. But on those days in between, you can do drop the intensity dramatically and continue sending that signal. And that's where the, you know, the trigger session concept, for example, came from even the focus session concept. So, frequency, one of those things, man, you manipulate those. If you're a woman, you'll see some really big gains from working with that. Flexed Wardle.

How would you guys improve fitness education in academia? Yeah, we're trying. Yeah. I mean, I think that's more apprenticeships. Yeah, dude. Way more hands on stuff. Hands on stuff. I think way more hands on would make a big difference

because I can't tell you, I swear to God, man. I have managed. Just like it's a lot of theory, you know, like even going through the process of it, it all makes sense on paper and it like, I don't know, you start to look at it from a real clinical setting, which then when you get

into actually training people, there's just so many more variables. Well, there's, you know, environment. There's, there's one inconsiderate, there's one that you have to take into consideration that I think is almost trumps it. And that's the mental side of what we do. Like, I mean, so much of my experiences

of taking like all the science and information that has been given to us and then trying to apply to a client is realizing that, holy shit, just because all my books tell me that I have to do this or this would be the most ideal for these clients. That doesn't take into consideration all the other things that I have to deal with that person. The hormonal issues, the stress levels, the consistency, the motivation, the mentality all together. That's the part of training or getting people to their goals. It's a whole other element that science doesn't talk that much about.

I think that's the most challenging part. I think you're saying what the hands-on, is, is got to be a must is, is learning that. And I think just the only problem I have with, with academia is when they speak in certainties a lot where it's like this plus this plus this, like it's a mathematical equation. And with, with human beings, it's just not that way. There's always huge individual variances. And there's so many other factors like we're talking about, well, like metrics too. Like they're great to have.

Like I love those as tools, but it's just not something you can always rely on. Like there are just like so many other influencers that affect all those numbers. And you can't just put somebody into a formula and expect to get that type of equation to equal what you expect. No, I mean, I personally have,

I've had lots of trainers work for me. And many of them had much, much higher educations to me. Some of them came in extremely educated, master's degrees and exercise science or sports medicine or whatever, but it never trained a single person, it never worked with anybody. And many times, I mean, I would like you guys's opinion

on this, many times they were the hardest trainers to become good trained. Absolutely, they get in their own way. Absolutely, that's, I would rather have somebody, if I'm training somebody up, I would rather have a blank slate, man. I'd rather have somebody who's like coming to you to learn. And that's, and I know that sounds like,

I don't know what the word is, I'm looking for, but I don't want that because I can control them or I can influence them. But it's just because somebody who has been, who's gone through all academia, and I was just talking to Danny, our buddy that we had on the show, he's going through his, I think he's in his,

is he going through his masters right now? I don't know if he's going through his masters or just getting his bachelor's right now in Kines. But he sends me messages like, oh my God, you would die if you heard what my, you know, professor's teaching and stuff like that. Because he's, he's continued his education outside of his formal education too. So, and I think that's so important is, you know, really, really easy. All it takes is like for you to get influenced by one professor, one doctor, one guru, and

then all of a sudden, because he enlightens you in a way that you've never been enlightened before, all of a sudden, you fall into this dogma of this is the way, which is, to me, it's dogma because it's all the, that information that they decided was the most credible at the time. But now to come back and influence with new study, new trains of thought, that takes a long time in academia. And you know, that's something you always have to consider that like they're not going to quickly jump on the bandwagon of a new science that exists. You know, it's the academia, I think, does an excellent job with information, amazing job with disseminating new information, how the body works, and you know,

this is what we do in this situation, this is what we do in that situation, they do a great job doing that. The problem is the application of all that information. So now you've got this great information at your disposal, you've learned all these great things, but you've got this great information at your disposal. You've learned all these great things, but you've never worked with anybody.

You've never been out in the field with clients. And here's a big thing, and I think this is what you're kind of touching on, Adam, was they don't. You can have all the greatest information in the world. You could tell people to do all these great things for their diet and exercise and exercise. These are your movements you need to do to correct, you know, your shoulder problem, the switch you need to work out, the switch you need to do with diet.

But there's just a poor adherence problem. Yes. You could tell them all these great things, that doesn't mean they're going to fucking do it. A trainer is really good at what they do because they work with people and we understand how to get people to do these things. In fact, this is why modern medicine, this is why Western doctors don't recommend diets to people because they'll recommend them and the person will come back and the person didn't fucking do it. They just don't do it. It's poured here and so I know as a trainer after working with thousands of people that if I want this person to eat better, it's a step-by-step process and step one is

drink more water and then step two is Okay, let's start reducing some of this or step whereas someone's gonna come in with all this information all this education They may just say okay cut all this out This is how you can eat the switch in the person's not gonna fucking do it and you're gonna get nowhere with that That's true and so I think The way I would improve academia is make that Eliminate some of their their in class setting, you know, training where you're sitting down and memorizing shit, eliminate some of that shit and spend

a year in the field, like go spend a year following trainers or working with trainers, working with physical therapists. Like really good notes and like, you know, just just take the whole process and it's a class. Learn how to work with people. Yeah, like, well, just, you can refer to it and see where you add issues and, you know, things that you need to highlight and improve. And that could be its own little curriculum.

Well, just imagine if you could ask like a trainer, you know, if that was, well, you said a year of your education of getting your degree was, you know, following around like these trainers that are, you know, five, 10 year veterans veterans, right, that have a hundred plus clients they've had or are currently training, right? And you could ask some questions like, what's the most common reason why your client fails? What's the most common reason why your client gets to its goal? Or what's how, what percentage of your people actually follow your program or stick to it? Like, these are all very, very important questions to ask when ultimately we're all searching for this answer

to how do we better everybody, how do we get the healthiest we can and the fittest we can and look the way we want to look like, how do we accomplish this with people and what are the real issues that trainers or people have with delivering this message? And I think of a lot of this and I've given the analogy before with basketball,

give it with like a learning of language. I feel like academia sometimes could be like this, okay, you walk in to learn Spanish, and the instructor is just like speaking Spanish at fucking full speed, you know, brrr, just rattling off, and like you're over here like, Arriba. Taking notes like crazy, trying to pick up everything

they're saying, and it's like after a year of listening to this professor speak Spanish really fast you being a smart student has picked this up and you're like okay I get it like I can I can understand this the language and then you go and then you try and teach it the same way that you were taught it by rattling off all this information and sounding really smart well unfortunately that's not the best way for clients to receive this like and think as trainers, you learn to disseminate what are the big rocks, you know, what are the big rocks that really you really have to get into your clients head. And you're saying it amounts to that. It amounts to you being able to connect to somebody on a level that you can take all that good information and stuff that you learned in your textbooks, but you can apply it. You can apply it. You can digest it. You can filter it and you can take all that good information and stuff that you learned in your textbooks,

but you can apply it. You can apply it, you can digest it, you can filter it, and you can present it in a way that's easy for that person to understand. Otherwise, if they can't understand it and they can't apply it, what's the point? And I'll give you an example of this. Like, let's take like hit cardio, for example.

There's tons of great science and great information out there that show that hit cardio is an excellent way for you to burn fat. That it also helps sustain muscle. It actually can build muscle. It is the most efficient way for us to do cardio. So because that science is out there and it's true science and we have studies to show that that doesn't necessarily mean that I just give my client this regimen that says do hit cardio all the time. There's so much more I need to teach that person before they just apply something. No one to apply it.

Yeah, exactly. So even though the science is there to support how good hit cardio can be, that person is not ready for that bit of information yet. They're not ready to just apply that into their daily routine. There's so much more they need to learn. So to me, there's tons of that in science. That was just one example, but I think we could say here

and we could list off those types of things. Here's something else I noticed too. When people would come in and wanna be trainers and they had all, like tons of tons of formal education, and like, okay, I wanna be a personal trainer, and it'd watch them teach their clients basic exercise form, a lot of them were horrible. Very, their clients basic exercise form. A lot of them were horrible.

Very, very bad with exercise form because they didn't practice it. You know what I'm saying? They didn't apply it. Whereas if I had a trainer who just had a regular cert but has been a trainer for two years, and I see them teach a squat and they can pick up the intricacies of the squat

and sit back here and oh, it looks like you need to brace your core more. Yeah. I've had physical therapists work for me who have understand correctional exercise and human movement better than 99% of the trainers out there, but then they would go do a squat or an overhead press. I'm like, that's not a good squat or overhead press. You don't understand exercise and how to apply exercise.

That's the other thing. I've seen that too. That trips me out. It's weird, right? Yeah, because they know so much on like a molecular level But yet when they go to actually produce movement. It's like a totally different actually It's true. It's on a micro level. They don't get it on the macro level Like like how do I teach this person had to do a proper chess press with dumbbells? What's the cable fly? What's it? A lot of them don't even understand all of the traditional strength training exercises

I don't see that in academia, I don't see them. That should be a section. That should definitely be a fucking segment. Like, here I am, I'm learning sports medicine. You're this entire semester or this entire year, we're learning strength training exercises. Perfect form, how to feel them, how to correct form, like that kind of shit.

What should I look for, yeah. Yes, they don't necessarily. Oh, well, let's be honest too. Like, you know, I'll never forget like the first time I heard like one of my, you know, masters, you know, trainers that just got us done with this masters program then he's like hitting the ground running with his clients and listening to him communicate.

And it's like walking over to do a chest fly. So we're going to do abduction of the humorous and the horizontal plane. And that's gonna be flexion of your pector's major. Your antagonist muscles are your rhomboid, you know, and they start going in animal-like. What do I do with my body? Yeah, exactly.

And the client looks like, like, awkward. What the fuck? And then you watch him do the form, and the form's awful. And he's just like repeating the fucking mechanics and I'm going like, listen. Dude, tell your person simple. Pull your fucking shoulders back, bro.

If you gotta walk over there and you gotta squeeze them and do it or whatever, but like that, they have this disconnect where, you know, they've been flooded with all this information that they don't realize that they can't just turn around and regurgitate all this information that they've been downloading for the last eight years in school to this person and think that they're going to be able to understand what the fuck you're saying or be able to connect those dots of what you're trying to explain. Like, and then it'll get really frustrating for them too. So, you know, they're not going to be effective at their job and they're

frustrated with the piece there in between. They can't even communicate to get across to their clientele. I'm going to take one step further. You said you would challenge them by doing one year of, like, infield work. I'll just practical application. How about another year? I'll just put you on another year of fucking communication because you want to know something, when you're trying to talk to somebody about something as emotional as their weight that they have been carrying around for the last five years,

and you rub them the wrong way, you know how fast a wall goes up and anything that you fucking say after that is just getting deflected or they're not going to absorb any of that? So how about that? How about just learning how to communicate to a person who you know you're discussing something

that they have emotional issues and stuff going on that's extremely deep rooted. Very true. How can you, just, you could have all the answers and this is what I find wrong with even some doctors. You can be extremely brilliant, but you can't communicate that to this person across me. All you do is end up rubbing them the wrong way

or detouring what you're talking about. It's not connecting. Yeah. You're're just not connecting you're dealing with an emotional issue with clinical logic logical presentation yeah clean it you know when i'm sitting here in a clinical logical situation where i'm like okay well we need to reduce your salary back for every day it doesn't work like there they're there the emotional situation with dealing with ninety percent time when you have a person who wants to hire you. 100%. Our strength, Shelton, how important is the negative on a Romanian deadlift?

I see people drop the weight. So this is a good question. So here's what you want to understand about the negative portion of a repetition and the positive. One is the eccentric and one is the concentric contraction. So putting a weight down is the negative and lifting the weight up is the positive. When you look at muscle fibers and the prevailing theory is to how muscle fibers contract and and and shrink a muscle, you know, shorten it or lengthen it

It's the sliding filament and theories what they taught what they what they call it But imagine it's almost like Velcro. Imagine muscle fibers running alongside each other and hooking each other at their contact points. And when you squeeze those hooks of the anchors that shrink the muscle. As you lower a weight, you have to unhook and hook those muscles and many of those, excuse me, unhook and hook some of those hooks and many of those end up tearing off

in the negative portion of the rep, which is why the negative portion of the rep creates more muscle damage than the positive. It also, however, is responsible for a lot of the muscle growth that you get with muscles, but it is a delicate balance. It will give you more damage and more muscle growth, but if you go nuts with negatives, you'll over train in a hurry. Well, I think it's a three to one or a four to one ratio on how much we can actually load

on the eccentric versus concentric. You can lower a lot more weight than you can lift. It is a contraction, it's still considered a muscle contraction. This is also just, I mean, just a pause you right there, a side note, I always like to give people, because we're talking, we're diving into this. This is also why you see most protocols give a, you know, eccentric or a negative count of like four, six, six seconds in comparison to the concentric movement, which is normally, you know, one to three tops.

So, you know, when you see protocols like that, that's the purpose because we know that more damage is done that way. So therefore, more time under detention, then we can then turn around and get more muscle. So that is the science behind why I see that. You'll get more muscle hypertrophy or growth if you incorporate the negatives.

If you just incorporate positives, like Olympic lifters do on a lot of lifts, there's some benefit to that as well. Power, yeah. Well, not just power, but because you don't get as much muscle damage, you can really ramp up the frequency and intensity. Like I could sit there and do cleans and drop the weight a lot longer than if I tried to lower the weight slowly.

Right, that's true. We'll just drop the weight especially when you're using all of your maximal energy and force for that first part. You want to be able to sustain that. Now it's one of my theories as to why Olympic lifters don't typically build as much big muscle as power lifters. I mean, they're both strength athletes. Power lifters.

Well, power lifters do lots of negatives, right? Lots of slow negatives with their lifts. Whereas, Olympic lifters, really the squats, they do a lot of squat training. So they get the negatives there. Even their negatives in squats, so they go down pretty quick if you don't notice. Olympic lifter will kind of go down quickly in reverse. But they still, if you look at Olympic lifters, typically most of their muscles in their legs,

like these big ass massive legs, they can generate tremendous amount of strength and power at low body weights. And I think it's because they don't do negatives and that's maybe why that has been. I haven't really thought about that too much, but now it makes sense. A lot of the differences between power lifters and Olympic lifters, and you totally see body characteristics that are totally different.

I think that's a great point. And I think really for people to understand for the average person who's just trying to build muscle, look better, feel better, the health journey, both of them belong in your programming, which is why we have like a strength and a power phase in a maps program, then you work more to a high-perture fee phase. So if I'm training a deadlift, and this is close to home right now for me, because I'm

actually training a much slower negative on my deadlift right now. So I'm getting 8 to 10 reps and it's a lot more slow controlled. I'm not going much heavier than about 315 and I'm focusing on the centric. And the main purpose for that is just because I haven't been, I've been focusing so much more on the power where I'm lifting one to five reps and I'm just ripping off the floor and then I'm allowing the weight to pretty much drop back down. Now you're noticing you're getting more sore now that you're slowing down. Oh yeah, absolutely then I'm allowing the weight to pretty much drop back down. And I'll do a show. Now you're noticing you're getting more sore now that you're slowing down. Oh yeah, absolutely.

I'm getting more. It's more damage. I'm getting more sore on 315 pounds that I'm essentially dropping for four seconds than what I was when I was ripping 550 for singles up. So yeah, there's definitely a difference in soreness, which, you know, here's a deal. When you're trying, we're searching for muscle adaptation, both of them are important pieces to overall building sculpting a strong fit body for me. So both you should incorporate. Now, if you're strictly a power or Olympic lifter, then I would tell you something different, but, you know, otherwise, if you're just the average person who's trying to build the most muscle you can,

look good, feel good, be in control of your body, then both of them belong in your programming. Neither one of them should be neglected. I think that's the main takeaway with the Romanian deadlift. So, and when you see people just dropping away, typically they're going for PRs. So if I'm chasing after a number, Oh my God, if you max out,

imagine trying to lower your max out. Yeah, let's real control, it's bad news. And that's why that's why it just depends on what your your your your goal at the time is. So if I'm like trying to if I'm increasing my weights, which I will be doing this in the next few weeks right now, I've been focusing on all the centric soon all transition over into lifting again singles doubles and triples and I'm just going to drop the weight because that'll be a new phase of my programming. I'm not I'm not really worried about the centric as much. I'm trying to increase power and explos, and I'm just going to drop the weight because that'll be a new phase in my programming. I'm not really worried about the eccentric as much. I'm trying to increase power and explosiveness, and you know, when you lower that weight with that high of weight, you've got to think the risk increases.

And if that's not the focus of my adaptation, then that's okay. I'm just focusing on my power when I transition back into eccentric. And that's something else to consider too, is that some exercises lend themselves very well to not having a slow negative. And some exercises don't lend themselves so well. Like a squat in a deadlift. Like you're not gonna do a curl without a slow negative. It's stupid, like if I just throw the weight up

and let it drop, you know, I do a curl. A hankling, obviously I'm not'd do a curl. Uh, a, you know, a, a, a hang clean. Obviously, I'm not going to have a negative on a hang clean. You want to, you want to be in a situation where you have to drop the weight. That actually will make the exercise dangerous. Yeah, that'd be horrible. You know, uh, deadlifts, you could go either way, um, squats, you know, I don't like to see people dropping the whole real fast with a squat.

I even cringe when I see Olympic lifters do it. Of course, those are high level Olympic lifters, but if I ever see someone who Jim just drop in my knee, my knees just scream. I'm thinking about that. Yeah, I just think of the compressive pressure on the knee and how it separates the... Well, you have to get to a point where you train like that.

Like for a long time, I didn't train like that. I can drop into the hole now and explode out of it, but you've got a train to get there. You don't ever want to see somebody who's like a beginner client performing. That's, I mean, any... I don't know, man. I don't ever want to see somebody who's like a beginner client performing. That's, I mean, I don't know, man. I don't think you drop down like a limb. Have you ever seen Olympic lifters just like that?

Yeah, well, I mean, it's like, almost looks like they bounce. I think I'm in a little bit in the middle when I'm going for a heavy weight, you know. And that's only when I'm going, like I said, for a PR, when I'm going for a PR, it's all explosiveness, all connected. I'm trying to squeeze fire everything at one time. It's, I'm looking for a single. I'm not trying to get five reps. I'm training in the five the 10 rep range

It's very controlled the negative is extremely slow. I'm working on mechanics working on depth working on control What you guys say it's pretty safe to say that for the average just average person They should always have a controlled negative pretty much. I don't see I don't ever see for the average person them applying controlled negative. I don't see, I don't ever see for the average person them applying, you know, a quick negative or no negative, unless they're doing Olympic lifts, which again, the average person's not going to do an Olympic lift. I agree. This is my, this is one of the helps train the movement better. Yes. You work the mechanics with just that whole time under tension. Yeah.

Even just being connected to that movement in every part of the incremental process of it. Like you just, you're teaching movement in every part of the incremental process of it. Like you're just, you're teaching the body on top of building muscle. You also wanna think of it from a functional standpoint, right? Like in the real world, you don't just lift things, you put them down.

And people hurt themselves both ways. Most times you hurt yourself, it's something like super like a quick and reactive. There's that, but there's also like, what happened? I put the box down and I turned wrong. Yeah, they even pick it up. That's it. Yeah.

They just put it down and turn wrong. And I'm saying, so both are important for the functionality. And really, Ever are you going to carry something that is that you're like 99% max low too. So when you think about it, like, you know, if I, if my max deadlift is fine, you shouldn't be carrying. Yeah, you know, like I'm going to be saving a favor. I saving a favor. I wouldn't go carry a refrigerator that weighs 550 pounds, just because I could deadlift 550 pounds.

I'd be like, okay, this is probably one of those things where I get a friend out with this. You know, fork lifts or something. Yeah, you just don't do certain things like that. So I think for the most part, almost everybody should be training and focusing on the eccentric unless you're really trying to get into competing or you really wanna look at your PRs.

And even then, I still think that that should be a later process in your whole journey is like there's no real reason for you to drop to singles and doubles or triples unless you feel like you're really, it's just like we give the sport analogy. Like there's no reason for you to be trying a 360 dunk if you still can barely dribble the ball and pass the ball.

Like it just, can you do it in the game? Can it, is it fucking cool? Absolutely, all those things. 360 dunk? Yeah, those things are all awesome, but if you're not at the point, if you can't, if you're ball control, if you cannot handle the ball with your eyes closed

and dribble between your legs and do all these other steps to getting to the point where you're at an elite level of a player like that, the same thing I feel like is with lifting that kind of weight and doing it in a manner that you're almost it's like your control. It's almost like control chaos when you're Explosively lifting like that and there's letting the weight come back down like you have to have some incredible proprioception to do that without hurting. You're asking for trouble. Yep. If you like mine pump look Down a little bit little a backstreet boy, sir. All right. Leave us a five star rating review on iTunes. If we

like your review and we pick it, you might actually win a free mind pump t-shirt worn by Adam previously. Totally happy. So it smells all musky. You shaved everything. You can also check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal. You can find Justin at Mind Pump Justin. Adam at Mind Pump Atom. And don't forget, Doug has an Instagram page too, at Mind Pump Doug.

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