Mind Pump: Raw Fitness Truth - 445: Hardgainer Solutions, Drop Sets, Pros & Cons of Veganism & MORE

Episode Date: January 27, 2017

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about their thoughts on hardgainers, how to use the MAPS Super Bundle in the most optimal way, pros & cons of veganism and the benefit of drop sets. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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, my name is Pumple listeners. It's the final final final five days. There's only five days left for our huge beginning of the year January promotion. It's our brand new maps, Super Bundle, which takes all of our maps program. Got them all. Put them together, discounts them tremendously. Maps anywhere, maps prime, maps red, maps anabolic, maps performance and maps aesthetic all in one.

It's roughly about a year's worth of exercise programming, and it discounts them by over 30%. So it's 30% off. And... That's not all, Sal. That's not all. And you get the nutrition and fasting guide for free for enrolling in the Maps Superbundle.

This month only, you have five days left. Boom. This is is it begin the year with all the programming you're gonna need to get your body where you want to get it you can find it you also get fifty percent off the forum when you do this uh... you get all kinds of that's right tons of savings listen you can find all of this at mind pump media dot com

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. Salda Stefano, Adam Schaefer, and Justin Andrews. Feel the heat. Hey you guys. Do it, sing it Justin. What were you singing earlier? You were singing seven. What were you singing earlier? What were you you were singing? Oh

Thank you. Yeah, you've done that more than once. That's good. I have makes me want a Mentos. Did you guys ever eat Mentos? Yeah, the fruit ones are fruity ones are all I had both. The fucking, the fruity ones are awesome. The fruit ones are amazing. Terrible, what do you guys think about that? You don't like them? Tic Tacs bro, why would you go to Mentos? What? Tic Tacs. Tic Tacs appear, Tic Tac to a Mentos.

Tic Tacs, Tic Tacs too. Tic Tacs too little. Tic Tacs are good, but they're not. Tic Tacs are like, they're fucked up. I mean, you end up eating like half the whole thing. Yeah, there's a little tiny, there's a little tiny little thing that you get. I mean, that's true. I used to, I would buy the orange ones, the orange flavor ones.

It doesn't do anything for your breath. It isn't sugar proven to make us have worse breath. Yeah, I never got that. Wow, wow. It's in your toothpaste. It's all a scam. No, I don't need squeezing it. It's's like how a plan of fitness serves you pizza. Why you're not working out?

That's right. You're brushing. You're gonna stay in here. Yeah, brush your teeth. There you go. You can work the way out of this. The same company that makes tic tacs also makes Crest toothpaste.

Yeah. You know what I mean? Supported by your dentalist. It's a scam. It's a scam. Can't the scam. I'm maintaining it Cabot you guys get you guys have cavities you guys get a lot of cavities. I've never had a cavity never

Is not crazy considering I'm a candy guy mean either no cavities. I'm never had a cavity They're you guys you get a lot of cavities well it's because I got the teeth grinding thing I think it's easier for that shit to get in there. So you know what the main gonna stop chewing on rocks Dude can I be good for your grill. He's like that rock monster from Low Breaks. What was that movie, uh, Never Ending Story? You like the rock monster? Yeah.

Ahhhhhhhhhh. Oh man. Can you remember the song to- Of course. Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, Dude that was the best come on man come on bro. All right. What's the name of the horse is just bringing back? What's the name of the horse? No, no wait, that's the guy Come on Justin Squeeze your brain Those new tropics to give in yet. No, it was it wasn't it eight tracks or something like that

Eight tracks eight tracks. It was something like that eight tracks. No tracks no no Google get somebody will show somebody on the formal Senate No, I want to know now let him tell you a tree you cuz a tree you yes Yes a tracks I think his name is let me look it up horse from wow I can't believe you guys remember the horse like what was the dogs name right the big dog the flying dog? Oh, that was a Shit right now all the millennials are like what the fuck are you guys talking? Oh our tax Oh so close our tax and I had to name the R and then the child like Prince Empress okay Bastion was the dude's Bastion yeah Bastion was the kids

So I had a crush on the princess girl. Oh, mm-hmm. Yeah, when I was a kid that now she's a child for fuck sake Okay, I was a kid when that came out and I had a thing as a kid I had a thing for Fairy-like faces. Yeah, does that make sense? Yeah, okay? So picture okay? So what's a fairy-like face? Like legend so what is that movie? Oh my god, dude? I must those were creepy. I must have touched myself to that movie Oh my god, dude, what when I was a was a kid, what is a fairy-like face? What are the features of a fairy-like face? Warm.

They got warm, soft, pinched. Socks, pinched. No, no, not glitter. No, not glitter. A fairy-like face has like this. I don't know. There's one really pointy. Oh, you have.

There's two things in particular. Three things in particular. Almost a witch. There's a nose. It's a small, like, fairies have a small nose. That points up a little bit. Points things in particular. Almost a witch. There's a nose, it's a small, like fairies have a small nose, that points up a little bit at the end. Okay, I got pig nose.

Not a pig nose, not too much. If it goes too much, then you look pig-ish. Like a pig fairy? No, it's just a slight, it's a small slight turn up in the nose. No, just a slight turn up. Just slight. Then they also have wide set eyes,

so really nice big eyes that are slightly wide set. Bug eyes, wait, you guys. But kind of like, eyes not like like a fairy you fairy no like like me like kuna says eyes like that were they're big but they're kind of a little bit white set and a slight just the slight overbite yes those are fair look up very very specific well I analyze it sounds like a bug. It does sound like a bug. No, do you know what I mean? No. Yeah, you know what I mean? It sounds like you're masturbating to a praying man.

No, dude. No. Exactly. No, fairie feet, fairie feet. Here we go. I'm looking at fairie face features. Fairie would have come here. Fairie face features.

Say that's such fast. So Peter Pan, what Tinkerbell must have really got you off? She's kind of cute actually. Remember the- The Julia Roberts version? And the one cartoon where she was hot. Peter Pan, what Tinkerbell must have really got you off? She's kind of cute actually remember the Roberts version and the one cartoon where she was hot Peter Pan where she shakes her butt Remember that little scene there where she shakes her butt she gets that she gets stuck in the drawer It's not a fantasy dude. It's just literally like rewinded that part like thousands. I only did it a couple times Thousands it's only a couple time anyway the reason why I analyzed fairy faces is because I was so, especially when I first started dating my girlfriend, I was so enthralled with her profile. I love her profile. I'm like, God, what is it about? Oh my God, he looked like a fairy. She got a fairy face. So I googled it, looked it up,

and sure enough, hashtag FFF, fairy face fucking. Well, there you porn yeah sure that's a thing. What is this you porn? Yeah, that's old man. Who goes on who goes on you porn anymore? You got up your game dude. Yeah, that's all I know go to porn hub It is that all the actions that now that's the the Ilnana of porn sites or I think the most popular I should say Okay, I know Mm-hmm, I'm out of it so and you know what porn hub does is they actually will publish trends. Oh. So you could see like what kind of porn people

are fucking disgusting and they're looking at this. Yeah, so they'll show like people's style that are into, you know, cousins fucking and you know, all kinds of interesting. That was a real bad stereotype. Yes, it was. There's a guy that needed that. Sorry, Doug, make sure you get that out.

It's not an offend anybody. Don't, I don't want to have a better time. Yes, that was. There's a guy that needed that. Sorry, Doug, make sure you get it done out. I don't wanna offend anybody. Don't wanna offend anybody. I don't wanna miss a sippy listener. I don't wanna offend any cousin fuckers. You know, I can't talk shit. I'm actually a cousin fucker. I'm Sicilian and in our culture, like two generations ago, was perfectly acceptable to marry your first cousin.

Yeah, wow. Got a few in my family. Okay. Do you really? Yep. Oh wow. I've got two. Six points a lot. There got a few in my family. Okay. Do you really? Yep. Oh wow. I've got two. Six points a lot.

There's two couples in my family who are both first cousins. Really? Mm-hmm. Mm-hmm. Family functions. Which is? There's some benefits to it. You don't have to change your last name.

Oh. Oh. That's true. That goes off. There's no branches. Oh my God. Dude. It's only a couple generations. Probably have a Oh my God. It's only a couple generations.

Probably have a lot in common. It's only a couple generations ago too. Very true. Yeah, yeah. That's the thing so, but I wouldn't do it. I wouldn't do it. You know, like alien beings. Why'd I been your cousin?

Why don't you have been your cousin? I don't mind. How do I not believe this right now? No, for real though. Did you guys, you guys don't train in the morning? No. Tomorrow. Not tomorrow. Tomorrow I might come in here tomorrow morning

I might come in here and work out. I can do that and maybe come in and do a little. Yeah No, if you're coming in here and then like before we work it's that's not that early So I got a problem coming down here. Yeah, yeah, do some work. So you haven't trained yet today then let's do a try I did after After we record I will so that's the plan. What are you hitting today Adam? Yeah, pretty much all I said since I said oh, my you know, I was I was that's the plan. What are you hitting today Adam? Yeah, pretty much all I can dress up. Oh, eyes. You know, I was I was actually training that God I've lost so much strength in my my bicep curls. Really? Yeah. Good thing doesn't really matter. It doesn't Doesn't it doesn't make that big of a difference. I see I noticed a small difference

There's a difference, but I mean God the amount of work that I had put into them before to get them to to get a quarter of an inch bigger the amount of volume that every inch counts. It does. That's what she says. Google that by the way. Yeah, it's a movie that you don't want to watch. So for reals, what are you working today? What are you going to be doing? You know what? I don't know. I got some prime stuff to get going here, so I need to make sure that I work on my mobility, and I'm making continued progress on my squat. So I'll probably do some squats, I don't know.

I haven't done some heavy squatting a while, and I'm due for it, but I'm waiting for that day where I get in, I prime my body, and I'm kind of feeling it. So if today's that day, I will. Otherwise, I'll just do some light stuff, work on my mobility, and then get into my regular full body. If you're asking, I'm not on a that day, I will. Otherwise, I'll just do some light stuff, work on my mobility, and then get into my regular full body. If you're asking, I'm not on a trigger day,

so I'm not doing trigger, I'm actually training today, so. What about you, Justin, you doing anything today? I'm doing chest, bro. You're hitting technicals? Yeah, shut up. You're not just doing chest. You don't do that. No, I am, Dad.

You don't even am doing that, but that's part of it. You don't even know how to do a bro work. Come on, I do a bro work, I have your life to put it on. I really want to though. Just so you know what, I want to do it. And I take Justin to do a regular gym, like he has to read the machines. Yeah.

Oh, it's this. What is this? What is this for? This is contraption. It's a machine preacher curl, Justin. Yeah, it's a joke. Oh, weird. I was on that backwards.

So here's what I want to do. I want to do an experiment, because you know how focused sessions and trigger sessions are amazing for bringing up lagging body parts, especially the focus sessions with the design for. Yes. I want to take a focus session concept. I want to use that concept and I want to apply it towards someone's strong body part

just to see what would happen. So, what I want to do is to balance this weekend. Just to see what would happen. So, what I want to do and I hope I'm doing putting this on air so because it's a little you know putting you on the spot Just then oh is I want you to start doing glute focus sessions? Let's start incorporating how like increase volume and frequency just for your butt and I want to see how Massive and no tongue we can be like JLo. I mean, I don't know how I'm gonna crush the work. You already beat her, dude. I actually think that a lot of people do this already.

I think that's- Because they love their strong body. Yeah, I think that's probably one of the hardest things for all of us to break. Let's be honest with ourselves. I mean, when you train in the gym, I mean, I have to admit the first probably 10 years of my lifting was centered around what I liked to do.

You know, what I looked, what I was good at. You know, I mean, especially when you're going to these big chains where there's lots of lots of other bros and dudes working out and girls working out around you, everybody wants to do their favorite part that looks the best or feels the best or they can move the most amount of weight. Nobody wants to work with a suck-out. Yeah, nobody got for bed. Everybody's going to see. To be honest, with that said,up. Yeah, no one got for bit. Everybody's gonna see.

To be honest, with that said, I should be doing like bicep curls because I hate bicep curls. Yeah, I do. You don't really have a weakness though. I do not like to do bicep curls. Yeah, but you don't really have a weakness on your body. I do, it's, you know. Like bicep sucked, dude.

You have long muscle bellies. Your arms are pretty good. Yeah, I'm trying to remember when you got really lean when we did that whole transformation. That's your weakness right there. If you got it getting lean other than that and that's because you don't wear whatever. You don't care about that.

I don't care. Yeah, but you don't have like a weak body part. You know what I'm saying? Well, I don't know. I don't know about that. Yeah. Wow, I don't like you anymore. I'm just realizing.

No, it's, I don't know. You can definitely pick something that I'm weak at for sure. I mean, but yeah, it's definitely that part of it is like, I don't like try and build up or like look and see where I can improve based off of like size or, you know, like how it's all shaped. Maybe that's why he doesn't have weak parts. Well, be in a chair pretty self-aware guy. Why do you think that is? What do you think makes you lean that way? Are you, do you feel like you go that way? Cause you want to be so anti or what? No, it's not, it's not even that.

I think, I think I figured out, this is gonna sound really like, I don't even know what it's gonna sound like, but like for me, I've figured out like a long time ago, how to like get girls attention without it being like physical. Do you know what I mean? That's all that matters, right? Why do you guys fucking get all big and look at themselves

and trying, like they're trying to get chicks? This might be some wizardly advice. I'm telling you, don't keep going. It's a stupid mentality because it's like. You got my attention. You know, like if you can break through that and just not give a fuck about that, but like just work on your strengths and all this

and like you still get a hot chicks and you can talk to them, have a good personality. Like why are you still doing that? Well, I think that's just plain old being confident in who you are, right? I think that's more, I think it's less of leaning down or building muscle or looking a certain way. And that's, I mean, I think that's just straight confidence

in who you are as a person. And I think when anybody finally connects that dot, they become extremely more attractive. And that's male or female. I think a lot of females that I dated in my life that are extremely beautiful, you find out how insecure they are. And it's like the most unattractive, unattractive quality. I don't know how many times I've been like,

oh my God, she is a bomb. And then you talk to her and you're like, fuck. Like it's just gut ugly. So let me ask, so then basically in a nutshell, what you're saying is once you discovered that you could get punting without being ripped, you said, I don't care. Why that?

Because of hierarchy of important things that are important. Now I could just train for what I want to do and have fun. Which is just, just be a fucking. Throw rocks and shit. Just be mobile strong and beef kick-ish. Exactly. And get the, and hashtag beefcake. Beefcake, tang mag magia hashtag beefcake

It's not gonna stick Cake tank. Yeah, cake tank bring that sexy motherfucker Bring that fat bird out there C'mere, C'mere! Today's Quas is being brought to you by Kai Maricopi. It's the only coffee that is infused with all natural nutrients for a cleaner, calmer, and more focused fuzz without the crash. Put the Kai Maricopi at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking flaw!

The Eglis Landis! Quee-qua-weep! 10% off! It's the motherfucking f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing muscle. You know, you know, my experience with hard gainers is that they've been just training wrong. There's definitely people I've trained. I know this guy owns black and red. So he's got to, he's got, he pretty much has the best programs in the industry. Hands down. So yeah. So that's he's still struggling with that. I my experience with that and this is why I'm a tracker because until I started tracking, realizing how much I really move, how much I really burn, how much am I really getting of the nutrients that my body needs to continue to grow. How often am I doing that consistently? Once I started putting that all together and realizing that, I realized I was less of a

hard gainer and more of somebody who struggled to be consistent with feeding my body with what I needed to feed it to grow and then training correctly. So it was a combination of both. So if you've already got the maps programs, you've got that part handled. So at least you don't have to worry about, okay, what's the best way for me to lift to grow? Like, you've got that.

The next piece I would probably tell you to really dive into is the tracking. And I know that, I know my co-hosts are not big fans of trackers, but this is where, for somebody who's having a hard time, it was, and for me, I don't care how long I've been doing this for, when I tell myself, even when I'm like, I right now I'm eating intuitively, when I say, hey, I'm doing,

if I were to still log my food right now and then go back and assess, I guarantee I'm missing in places, I'm missing somewhere, and it becomes very glaring when you actually track and then you assess and you look at this. So, and then you start to string these days together and then you ask yourself, wow, how many days am I consistently hitting these targets that I need to hit and how many days am I kind of off? And that really, it matters.

It matters, especially when you have goals of gaining muscle and you want to continue to gain and continue to gain, that's a long-term goal and it takes long-term consistency in my body. It does. It basically boils down to this rather than going to the conclusion that I'm a hard gainer and my genetics are to blame, look at all factors and don't be afraid to change things because your body just may respond differently to routines versus the guy next to you.

I mean, when Doug came to me as a client, Doug commented that he thought he was a hard gainer. You know, this is the same guy now. We posted this before and after the other day and people were freaking out because they didn't think that, you know, in the picture, I think you were 48 or 47. You're a man, naturally, you could look younger.

But it's absolutely true. This is the same guy who, at 150 pounds, I think, that lifted 400 pounds. Who thought he was a hard-gainer? I've had other clients like this. Oh my God, I've been working out for years and I'm a hard-gainer. I don't build muscle easily. And we start tweaking with their programming, we start tweaking and working with their nutrition,

we hit the right formula and low and behold, put an on muscle getting stronger, seeing all this progress. So I think a classic like horrible genetic hard gainer is more rare than you think. In fact, if you were to look at the spectrum of genetics when it comes to building muscle and being lean, there's a very, very, very small percentage

way on the super amazing, gifted genetic side. And there's a very, very, very small percentage of people who are way on the other side of the horrible poor genetic. Great point. They're both the one percenters. Yeah, most people fall in the middle. Most people are average. I mean, if you look around,

most people are kind of in the middle when it comes to all genetics. This is an excellent. This is an excellent point because I feel like this is who we try and speak to a majority of the time. And this is where we get ourselves in some debates with people about, you know, if it's your macros and healthy eating and what's the best way to train the body with full body workouts It's like of course there's always going to be an anomaly

There's always going to be somebody who does something and it and it just doesn't even matter and they build muscle and it's in spite of it Yeah, right? Of course, there's gonna be somebody like that, but it's very, very rare. And more cases than not, there's just, there's something that we're not connecting yet. And I always like to tell people that are struggling with their goal,

whatever it may be, whether it be in this case, with a hard gainer or some of the complete opposite, somebody goes a hard time losing body fat. The grass is always greener on the other side. I mean, there's benefits to somebody who tends to have it be a hard gain. The same person who tends to be a hard gainer tends to have no problem leaning out. Right? And then the person who has a really hard time losing body fat has no problem building muscles. Interesting.

Well, I've experienced that. It's really hard to lean out for me, but it's a lot easier to gain. To write, yeah, if you really put your mind to it, like if Justin said, okay, I'm gonna build some mass right now and add an extra five pounds of muscle, you would have a much easier time than if you said, hey, I'm gonna drop 15 pounds of body fat. Oh, absolutely.

Well, there's a lot of factors that go into play with that, you know, with both of those. They do not necessarily intricately connected. In other words, it doesn't necessarily mean because you can do one, you can do the other one better, or vice versa. However, you do find that because there's other factors aside from genetics, for example,

the person who tends to sometimes have an ability to gain weight easier also tends to be the kind of person that enjoys eating more food. It's an established pattern. Well, and this is where I was going with this. That's why the whole semano types has been kind of debunked. For years, we've talked about, and even us, we still use

semano types as an example, so people understand what we're talking about. And what I mean by semano types are Ectoendo and Meso morph and I would consider myself an Ecto morph even though I don't really believe that that that really exists What it is is that you know over the years and a lot of these are from habits that I've created as a child of You know skipping breakfast and not eating till like one o'clock and then when I do I can go long periods of not eating and You know are the food choices that I do. So these a lot of like what is, you know, thrown me in this category of being an ectomore for partially mind.

I was super active for a few days. Yeah, exactly. And that was, yeah, always an athlete, always playing, always moving. So this, and that was what was tough for me was, I always believe like, man, I'm just super, super ectomore. Well, no, what it was was, I was a low calorie eater and a high calorie burner. Like I was always playing ball.

And then I didn't connect those dots until the fit bit, I mean, until the body bug came out. And I started tracking all that and realizing it's holy shit. Like, I burned 5,000 calories a day. Now, whether that number is right by four or 500, that doesn't matter. The point was that it was a lot. It was a lot. It was a lot more than what I was consuming because I wasn't consistently in and if I'm trying to gain, I need to be hitting that five plus. And I wasn't doing that day in a day out. In fact, there were

more days that I was significantly lower than that target. So then you add in my size and how much I was trying to build, how much I needed to intake of all my nutrients. So, you know, it was tough for me to consistently hit that. So I had to make, and that was a very, this was a hard decision for me because at one point I decided that my aesthetics and the bodybuilding thing was more important to me than playing basketball and playing sports with

my friends all the time. And I went through that and that was really the major transition of me being the slinky, skinny basketball player kid to start changing your behavior. Yeah. And like, I mean, again, you have to understand this. Like average literally means most people, most people are not on the outliers, most people are not extremely genetically gifted and most people are not extremely genetically at a disadvantage. This goes for all things.

I mean, intelligence, hype, you know, weight, you know, perform all these different things. When it comes to genes, you're probably somewhere in the middle. I'll tell you what, look, I've worked professionally in gyms for 20 years, and I've been in gyms probably for 25 years, because I started working out really young. So I've been around a lot of people working out, and I would argue that the people that tend to work out more often tend to be on the better, slightly on the better scale in terms of genetics

when it comes to muscle building, maybe not like the great genetics, but on the better end in terms of genetics when it comes to muscle building. Maybe not like the great genetics, but on the better end of the average, okay? And I can count through all those years, all those thousands of people I've worked out with, I've seen working out my genes that have worked for me, that I've worked for, I can count probably that I can recall on three fingers,

people who I would consider who I've met to have exceptional genetics. Literally, I can think about three people. Now, of course, if I go on Instagram and I go on social media, I'm gonna see a shit ton of them. But that's because that, it just brings them to light. Reality is, you walk around your daily, let me ask you this. Well, yeah, when you look at social media,

one of them's in New York, ones in Texas, ones in LA, ones in Arizona. When you walked professional basketball, if all you ever watched was NBA, you'd when you look at social media, one of them's in New York, one's in Texas, one's in LA, one's in Arizona. When you walked professional basketball, if all you ever watched was NBA, you'd think, look at all these tall people. Let me ask you guys a quick question. How many seven feet people have you seen? In real life.

I think I've seen, probably two. I think I've seen one, and they stand way out. I see them like, holy shit, look at that guy. I've almost never, I think one time my entire life I've ever seen someone. Great way to put that in perspective. Yeah, you never see anybody. Anybody listening around?

It's a very small community, but like, yeah, you see them all collectively in one place. So it seems like it's a normal thing. So what ends up happening is if you follow fitness pages on Instagram and you're into fitness, your perception of what normal or average genetics are is very skewed. And so it's not hard for you to think,

well fuck, I must be a hard gainer. Because what you are constantly seeing are people with better than average genetics and people with extreme amazing genetics magazines, all over TV, it's on Instagram, everything. That's another excellent, excellent point. That's the other piece to this is, so the first thing I would say is like connecting

all these dots as far as tracking and really realizing, you know, am I doing all the right things to continue to grow? Then the other thing is being realistic with your goals. Trying to add 10 pounds of muscle on over the course of the next three to four months is not realistic. That's not realistic for anybody.

It's not even realistic if you're on antibiotics. That's a lot of muscle to build. So you have your average body builder is extremely pumped. If they can get 10 pounds of muscle in a year, and they are training at an elite level, most of them are genetic freaks, and most of them are hopped up on tons of gear. And they're ecstatic to get 10 pounds of wood. That's less than a pound of muscle a month. Oh my God, if Mr. Olympia gained 10 pounds this year,

it would be, everybody would freak out. Yeah. What is he doing? He must be doing the night, you know, you must be doing something crazy. It's just, it's not, you gotta have realistic goals. Gotta remember your probably average. It takes a while for the body to change.

Examine your workout, examine your nutrition. Before you go to the fuck, I'm a bad gainer, or a hard gainer, you know, route. Because the odds are, you're probably not. You're probably somewhere in the middle. Yeah. Cisneros Jarrett, I would love an intro or tutorial on how to use maps super bundle in the most optional optimal way.

Okay, so I want to make sure we communicate this to people who don't have our maps program. So it kind of makes sense to them why we recommend people do them in a particular order. That way if someone doesn't have our programs, they get an idea with the rhyme and reason behind it, maybe they can have some, the retake away of each other. So the map Super Bundle includes all of our maps programs. Including prime.

Including prime. So it has maps and a ballic, maps performance, maps aesthetic, there's maps anywhere, which is the no equipment required maps program and then it has maps prime. Now we tell people to do them in this order. Maps and a ball, maps performance, maps aesthetic, then you use maps anywhere as a workout if you're

traveling or on vacation or be as a way to interrupt between maps and a ball, mass performance or between performance and aesthetic. So in other words, you throw it in between, as either a delote or changing things up. Okay, so that's what we recommend to most people. Here's why it's in that order. Maps and a ball, is the one we tend to, we almost always recommend people start with

because it's very foundational. It builds very good traditional foundational strength in the major lifts. It's a very general muscle builder and strength builder. You're going to see fast rapid gains in strength in your deadlift and your squat and your bench press. You're gonna build good general muscle throughout the whole body and introduce this trigger sessions.

So it's getting your body used to more frequency. Then from there, now you have this real nice solid foundation. Then you go to our mass performance which focuses on mobility and movement. Now why didn't we start with that? We didn't start with that because mobility and movement, many times we've noticed are better to work on after you have a nice solid foundation with some good,

some good basic strength. Then you go into mobility and now you can start working with some of that strength that you have and it starts to translate. Well also in performance there's unilateral movements, multi-plainier movements. There's some movements that require more proprioception and training and it's going to help to get a little bit of training underneath your belt already with the maps read before you transition into something like that Exactly not that you and think something's important as sal goes through and kind of explain kind of explains How we would utilize this the super bundle? It doesn't mean that you can't play with it doesn't mean that you can't weave in and out or go from red to back

This is just our general. Yeah, but we did. We did most certainly build them. If the general population will probably benefit the most from it by going the way it's now it's interesting that we applied or we just put maps prime into the mix because I definitely highly recommend people at least go through the the compass and the test of it just to get more aware of Like what your body is currently capable of and what type of range of motion you're working with So, you know that can apply to even if you start with the anabolic just to get a good sort of idea of what you're working with and then what you can work on meanwhile going through the program.

Yeah, I truly believe that prime is the first thing that you open and you go through. Before you go through, before you even go through red, you open prime, you go through your test, you find all the areas that you're failing at and then you integrate those moves, all that prime. Yeah, right away, you prime your workouts. That's right. And you prime your workouts. That's right. And put into your body. With red.

You post prime, you do the fortification sessions, you throw those in. You do your anabolic, go to performance. Then you go to aesthetic, which is your body building focused type routine. See, now at that point, now that you've gone through the foundational routine, now that you've gone through mobility, now you can do your body building stuff and you're not going to develop imbalances, you're not going to, you're at least a much lower risk of developing imbalances. You have a lot of better body awareness. Body awareness, now you're building

muscle, now you can focus on the aesthetics and the areas you really want to focus on and bring up weak body parts and then maps anywhere, there's lots of body weight movements, lots of band movements and that's good to inject in between because when I'm just gonna be a day you're at a hotel, you're gonna be a day you're traveling. And there's benefits to it, man. There's a big benefit. There's a difference between moving a weight away and around for my body and moving my body around

as a weight. It's a different type of control, a different type of feel and they are different, they are specific. In other words, if I wanna get better, body weight movements, I should practice body weight movements. If I wanna get better lifting weights, I should practice lifting weights. However, there's a lot of carryover.

There's quite a bit. So even if my primary focus is, I just wanna be able to move a barbell better, doing body weight movements and injecting that kind of programming will benefit me. You know what I'm saying? And vice versa. If I just do rings and bars and that kind of stuff,

barbell stuff's gonna help a lot as well. So that's the order and that's kind of the method behind the madman. Well, there's also, there's a natural progression in the volume too. So when, you know, red probably has the least amount of volume in comparison to the other two pro main programs, then you go into green,

you get a little bit more volume in there, and then you go into black, which has got the most amount of volume and is designed that if you go back round after round, you continue to increase the volume. So, you're saving that for a last, because like we always say, the goal is for you to do as little as possible to elicit the most amount of change. So, red foundation, which I think that's the thing that a lot of times someone will get the bundle, and then they'll they feel like they're they like the way black looks more or maybe green's really cool and it's different. So they want to try it when they're like, oh, red just seems so basic in

person those, but it's so important to reduce that volume, to focus on the basics first, you'll get the most bang for your buck by doing it, and then you progress into the other programs, not to say you can't do it the other way. It was designed that way for a reason though to get the most benefits from it. Andy Vadnays, what are the pros and cons and your personal opinions on veganism? So I have some experience with this personally with myself. So there's a few pros that I notice right away with veganism. Number one, anytime I fundamentally change my nutrition in a healthy way to try something different, I always learn something new about myself. Adam has talked in the past about going on a ketogenic diet

and how it changes relationship to fats and carbohydrates. Well veganism changed my relationship to protein because forever, when I ate food, the macronutrient that I was my priority, the first thing that I threw on my plate was protein. And it didn't consider it a meal unless it had some kind of meat. Like I didn't consider, I couldn't have a plate of vegetables and consider that a meal. In fact, vegetables for me were always the last thing. I always, I would throw them in, I'd have them in there

because I knew they were good for me and I wanted to be healthy, but it wasn't a priority. It was always an afterthought. Like okay, I ate my proteins and fats, I ate some carbs. All right, I'll have a salad or I'll throw in some broccoli. Having vegan days, which I do on a relatively regular basis, infrequently, but relatively regularly, infrequently,

I would say, it becomes a priority at that point. Like, I don't think about the macro nutrients as much as I think about the kinds of vegetables I'm eating and the variety of vegetables I'm eating. And so what it did for me is it really opened my mind up to a huge world of plants and fungi that you can eat and their benefits. Like, you know, I didn't eat

and I ate a ton of mushrooms until I had vegan days. I didn't need a ton of, you know, purple and oranges and reds like I started doing when I, because when I would have my vegan days, all of a sudden I'm like, well, I can't just be broccoli and Brussels sprouts. Like, I'm gonna be eating it all day. So what else am I gonna do?

I get all real fast, right? So I started getting really creative and I threw different kinds of mushrooms and I'd have the traditional ones or the shiitake ones or there's these small, skinny looking ones. And now I'm kind of intrigued like, well, what makes them different? I'm looking up their nutrient profile and I'm looking up the potential benefits of them.

Okay, well, there's kale, but there's green, purple and red kale, and why? What's the difference in them? And do they taste different? And they feel different. And I can prepare them different. And why, what makes this a different color? And are those compounds that make this purple are their potential benefits?

And I learned that there are. So that was a huge benefit for me being able to go in and out of veganism was it really broke my, or at least changed my relationship to proteins and animal products. So that now I can, I value vegetables much more. The other thing I notice is when I do my vegan days,

I do notice an improved sensitivity to protein when I will introduce it, reintroduce it the following day or two when I'm eating more meat. All of a sudden I notice this like anabolic boost from it almost and there is some research that kind of alludes to, it's not inconclusive, but it doesn't allude to the fact that you can, you know, desensitize yourself to protein through frequent protein feedings and lots of protein to where your protein synthesis rate lowers because you have so much

protein all the time. So I do feel like I noticed that a little bit. I also notice a reduction in inflammation. And I do feel like I noticed that a little bit. I also notice a reduction in inflammation. And I do notice that my gut flora tends to change a little bit. I feel like I'm giving myself my other certain bacteria feeding more of other bacteria versus the ones that may break down more of the, you know, fat animal fats and animal proteins. So that's my personal opinion. But you're not doing this for a long gated amount of time. No, the longest I've gone pure vegan, I think, was three days, but usually it's just a day. But if we look at studies on people who eat vegan, you will find lots of studies

that shows that it reverses heart disease, that it's got lots of health benefits. However, it's very, very difficult to tease out what they call the healthy user effect. In other words, people that tend to want to become vegan also tend to be more health minded. Health minded and oriented. So they tend to work out more. They tend to do things that are more beneficial to the health.

Also, when you look at people who eat meat, they don't really take out, because most people eat meat, okay? So there's gonna be a lot more people who have don't give a shit about their health that eat meat than there are the who are vegans who don't give a shit about their health. There's just a greater percentage

of healthy, minded individuals who are vegan. So when you look at all meat eaters, you gotta tease them out. If you don't, you're getting the skewed results Because they're not cutting things out like processed meat like okay. Oh you eat hot dogs salami and fucking baloney all day long Well, you you know We're gonna lump you in this category of people eat meat. Well, that's not fair That doesn't really it's not the same thing right somebody who's making grass-fed choices and good meat right

vegans tend to eat less sugar less processed foods in general I know a lot of vegans have eaten a lot of processed food, but for the most part they eat less processed food than the average person. So it's hard to tease them. And they're eating an abundance of this. I hate it all. Lots of it. I hate it all.

If it's got an ism next to it or it's got a title to it, I mean I hate it all. It was one of the things why I had such a hard time when we were talking about ketogenic is great as I, in all the things I I had such a hard time when we were talking about ketogenic is great as in all the things I learned from when we went through it. This is my takeaway on all diets. It wouldn't have made it into Barnes & Noble if it didn't have some science to support its benefits. Just bottom line.

It would not, it wouldn't be a top seller. There wouldn't be people talking about it if there wasn't some science to support its benefits. The problem that I have with veganism and every other fuckingism is they take some, they take a little bit of science, they run with it and they create anism. And it's not that. It's that, guess what, when you eat a ton of these vegetables, just like Sousa, it forces you to all of this sudden you're eating these foods that are rich in chlorophyll, digestive enzymes, and micro nutrients that you weren't ever getting in your diet before, and the body wants.

And all of a sudden you start giving, and guess what the body does? It responds to you and says, thank you. Thank you for finally giving me all of these beautiful nutrients that are all over the world that you're not getting. The same thing goes for what happened when we went ketogenic. When I went ketogenic, I have never, I ate more fat in a month that I probably did it in years. And all of a sudden I saw these great benefits.

I thought, holy shit, but it wasn't the keto genic diet. It wasn't keto genic that did it for me. It was, I've been missing out on these great healthy fats and I had been demonizing fat for so long because that's what we were taught. So I was scared to ever allow myself to eat in this surplus of fats until I went keto genica. Then I saw, wow, the wake, it kept me satiated, the way my skin felt, the way my, how strong

I felt in my workouts. I mean, and great my food was like, oh my God, there were like all these things. I was like, holy shit, I've been missing out on it. And I, I've never been like full blown vegan where I've gone days on days, but there's many days where I will literally eat maybe, you know, 40 grams total of protein. And I'm getting tons of vegetables

because I've been trying to shoot for six to nine cups in a day. And if you actually truly try and shoot for six to nine cups of vegetables in a day, it's hard to feel another shit. And so I just don't worry about it. I appreciate people that are trying to better their health. I appreciate that. I appreciate people that are seeking something like this

with the mentality that like, this is gonna benefit me long term. It's gonna optimize my health in some way. I know there's benefit to it or whatever or even people that are like, you know, just gross to me, like the thought of like killing ammo wherever it is, I don't feel comfortable with it. Whatever. Great. It's the people that like, now you're judging me. Now you're judging this person. Now this is a divisive sort of a stance that I have to just fucking religious fast. People are gonna go to communities out there

that like, I'm in this camp and, you know, let's burn the torch, like get the torches and let's go out and go to these restaurants and throw blood on people and like, fuck outta here, dude. Like, there's, here's the thing, vegan of all the, first of all, when it comes to camps of nutrition, they all have this religious feel to them yes people like to

feel they like to be in their little tribe right i think that i'd feel like they belong whether it's i a f well more it's key to jenic everybody wants to put in a box they want to be put however veganism does have a stronger one hundred percent objective uh... this is an objective observation I've made. Vigins do have more of that religious feel, but it's not because of the nutritional aspect of it. It's because a large part of the vegan lifestyle or the vegan population is not because

they're motivated to improve their health. It is because they don't want animals to be killed and they are against the treatment of the poor treatment. Totally different story. And more time about that. Totally different story. But there is, there is a lot, if you took vegans, if you took all vegans

and you took all consistent vegans. But I respect that. I mean, I wanna make that clear because I know I was talking shit that I don't like, you know, anything that's an ism and a like, but listen, if you have, if those are your values, I respect everybody and their values and their discipline to fault for that. I mean, if you have a thing with harming animals and that's your thing

and you, and you don't eat for the, I respect that. Yeah, and I think that's, I don't know, in my, in my experience, that's less than half, less than half the people that I've met. Then the people trying it, you're right, but the people who stick with it, because they do studies on this, and people who choose to go vegan, and I wanted to say this, these are some of the detriment,

because we gotta talk about some of the cons, veganism. Here's some of the cons. Unless your motivation to go vegan is to save animals, the likelihood that you'll stay vegan is very fucking small. People who choose vegan for health reasons do not stick to it. People who choose vegan for health reasons do not stick to it. People who go vegan because they have a deep,

you know, passionate desire to protect animal-safe animals and not see animals get hurt. They have a much higher rate of sticking to their diet and sticking to nutrition because their motivation is different. Their motivation is based on a moral philosophy, not one that's just on their health. Here's something else, by the way, when vegans who do it for health reasons and not to protect animal reasons,

when they drink alcohol, their the likelihood of them eating meat goes through the fucking roof. They actually did a study on this. It's like because their inhibitions are going down and they're like, I'm going to go eat some meat. Pretty interesting.

I think this is probably true for everybody. Pretty interesting among vegans. Here's some of the other detriments. Some studies show that up to 83% of vegans are deficient in vitamin B12 compared to only about 5% of omnivores. Iron, we hear about this all the time. It's quite common among vegans to be low in iron vitamin D

Quite common to see vegans be low in vitamin D Which by the way low levels of vitamin D are related to everything from depression to increase cancer risk and They tend to be low or there's a large percentage of them that are low in omega-3 fatty acids and lastly if you put vegans on creatine they get a Boost Lastly, if you put vegans on creatine, they get a boost in ice. They get an IQ boost. You give an omnivore creatine, they don't see that. That automatically tells me that they're lacking something.

There's a deficiency. So there's a little bit of a deficiency. So if you are vegan and you're super smart and super planned about your food, you're probably fine. If you're kind of a haphazard vegan, you're probably not going to take something. Let's go back to that. That reminds me again why I didn't like the keto gin

diet is if you you know the vegan vegans and keto in my opinion are are two of the hardest diets to follow while getting everything else that your body needs. So it takes way more planning. So that's what that was one of the things I remember going through the ketogenic loads is like wow this takes a lot of work for me to make sure I get a good rotation of food. And I get after all these other nutrients that don't naturally just come into my diet when I'm eating more intuitively. And I allow both carbs and fat to come in. Where and the same thing goes for vegans.

When you start saying, I'm going to completely eliminate all these meats. Well, guess what? There's a lot of things that those meats provide that you now have to go after and find in plants, nuts and seeds, which is fine. You can do that. There's more planning. Yeah, but it takes more planning, and that takes a lot more effort.

And hey, if you've got that discipline, more power to you, which that goes back into what Sal was saying is, you know, are these people seeing these great results? Because it's because they're vegan, or is it because they're so regimen? They've now become extremely regimen in... Last structure. Yeah, structure and dial,

like give almost anybody lots of structure in their eating plan and watch them see better results. Just have people start paying attention to their food. Yeah, and that's what they've done. Just being vegan means you're paying attention because you have to look at what animal protein. That's the real basis of IIFYM, right? You're finally paying attention to your food.

Good job, that's your first step. Sean F.C., how beneficial are drop sets? Drop sets, I've been doing these lately. I just did something the other day. Did you? So a drop set is when you take away, and you lift that weight, let's say I'm doing curls, and I'm curling with 75 pounds.

I do 10 reps and it's very intense. Then immediately put the weight down, so I've done my 10 reps, put the weight down, now I grab a 65 pound dumbbell barbell and I do more curls and let's say this time I can get five out. Then I drop it and I grab a 55 pound barbell and maybe I do this four times in a row. What I've done is I've gone lighter as my body's fatigued and I've stepped down a few times and continue my reps until I've predetermined ending set. Usually if I do a drop set I do about three or four in a row and that's about it. Crazy pump producing technique. Crazy intensity boosting technique, pump producing technique, I don't do them super frequently, but I do throw them in. I used to.

And they lend themselves well to certain exercises, not all. I mean, you can do a drop set with squats, but fuck. Yeah. That would suck. Yeah. What are you, the devil? Yeah. Isolation movements seem to be bad. That's what I do. If I do a it's a line solution either arms delts, you know flies. There's lots of benefits to even squats as just they're miserable to do that way. The point is this is that it really depends on your adaptation

that you're trying to achieve from that workout, right? So in the past, I was like Superset King, Superset, Tri-set, Quad- sets, freaking chasing the pump, everywhere, every workout it was chasing the pump. So everything ended up being, oh, I almost did every workout with some sort of a drop set or a Super set because I was so infatuated with the pump. And once I got that out of my head that, okay, all I'm really doing is focusing on this same adaptation all the time. I'm not really seeing the huge muscle gain benefits from it.

Now I intermittently added into my routine. I did it just the other day, but that was because the workout was hypertrophy-based. So I love to do drop sets, supersets, triceps, quad sets, these type of things that are pump-induced when I'm in a phase three of any of our programs because that's the main adaptation that we are searching for. You also get good endurance from a two though. Yeah, besides the pump, I get really good stress.

Which that feeds into most of our phase three. Phase three is either typically hypertrophy or endurance and that's where you're getting great muscle endurance there, you're getting great hypertrophy from that. But let me tell you something that I've learned recently and this is all antidote. This is me personally. And you know, I always like to talk from the aesthetic perspective because that's a lot of what I've been doing for the last few years. I used to be the guy who, man, I love the way my physique looked when I was pumped up in the gym, and then I would just feel demoralized

when I looked at myself later in the day. We can all relate. Later in the day. And because there was a drastic difference. I mean, I was like night and day difference of what I looked like. And of course, there's some factors into that, right? I'm six foot three, 220 something pounds.

I have long muscle belly. So, of course, you fill them up with fluid, you fill them up with blood. I'm probably going to look bigger than the guy who's five five and pump in his muscles for a blood. So, already there's a difference because of that. But I have to say, and I'd like to hear your guys' take on this, because I find this fascinating. We've actually never discussed this on radio. this because I find this fascinating. We've actually never discussed this on radio. Since I've gotten into and I didn't get into heavy training like we have been where I'm phasing it and structuring it like we have with maps until the last probably three or four years, I now have a different look to my physique and we've kind of talked a

little bit about the green ear look or what is what's this look. There's not as much of a discrepancy between me pumped up and not anymore. I, the way I look deflated, I feel more muscular now than what I did. I felt like I used to have to have a pump to look really muscular. Where now I feel more muscular, even when I'm not pumped, insurance enhanced when I get pumped up, but I feel like I've developed different muscle fibers in or more of the muscle fibers in my body that give me that harder muscular look all the time that don't require this pumped up look. A 100% what you did for a long, long time

is you just trained the pump adaptation. And so your body just got better and better and better at getting bigger and bigger pumps. And you did build some muscle from it, but a lot of the size gains you got was just your improved and increased ability to get a bigger and bigger pump versus doing the other phases, which may not necessarily train that particular adaptation of getting bigger and bigger pumps, but they contributed more to muscle fiber hypertrophy, the actual fibers themselves growing, and or the elusive muscle fiber hyperplasia where muscle fibers split and you get new muscle fibers.

So you may not be getting, your capacity to get this massive pump may not be the same, but you've built more muscle, more actual solid muscles. So now that discrimpancy is in the same, and this is, I noticed this right away, and that's why when I did the original maps, I wrote in there like you will notice hard, more hard, grainy solid muscle from a phase one type training,

because it's more of that muscle fiber than it is the pump, the fluid that's going into the muscles. So it just changes how you look. And I observed this as a kid, I used to follow bodybuilding pretty religiously as a kid. And I would notice that the bodybuilders that were lift heavy and that were strong, they kinda had like this hard look

to their muscles and the ones that didn't kinda had this bubbly more kinda pump look and they both look good, but I noticed that hard look was a little different. I remember reading an article about how, you know, like strength athletes, they just always look muscular. They don't really get a big difference when they're training. Actually, there was an actual article that talked about this

it's a me it's not that made sense major epiphany for me major like it's uh... and it's really hard actually for me to explain it i i haven't completely been able to there's no studies that there's no that's why i feel like it and i trust me i've dove into a trying to try to explain it and and articulate it better, but there is no doubt in my mind that my body has completely changed in the last couple of years. And that's why I say to you I'm much happier now with how I've been able to maintain the physique

without this crazy amounts of volume inside the gym. And I did, I've always been that guy that, man, when I'm all pumped up, I just feel so great. And then I walk out inside the gym. And I did, I've always been that guy that meant, man, when I'm all pumped up, I just feel so great. And then I walk out the gym and it was, it was up this up and down feeling, which is also what made me love the workout so much. I love the workout so much as I feel great after I got all pumped up, but I'd have this huge deflate afterwards. And now, after all, the heavy squatting, the heavy deadlifting, and programming of that, and then phasing in and out of it, now, and my weight reflects that too.

So in the past, if I fell off and I lost some of my volume, right, I've reduced my volume, I would see a significant drop in my weight, my weight would drop a good 10 to 15 pounds. So, and we'll use my weight because I'm track this, and I'm very familiar with it. So, this was a very, very typical of me. I would, if I fell off, my body would drop down to the 190s to low 200 pounds when I wasn't,

didn't train a lot, didn't have a lot of volume, right? My training era was missing days, or I'd only get hit the gym two or three times in a week. Now, I mind you the diet wasn't dialed in that time too, so I'd see this loss and I used to say, oh man, I feel like this muscle falls off my body. I used to say that. And now what I notice, and here,

and that would be me right now. Like, I think I'm training some of the lowest amount of volume I have in years, and I'm in two to eating, I'm not tracking right now, I'm training some of the lowest amount of volume I have in years, and I'm in two to eating, I'm not tracking right now, I'm not pushing to gain. I'm just kind of training to maintain and enjoying my workouts and working on mobility, but I'm holding a solid 215 to 220 pounds without this crazy amount of volume. It's very, very interesting.

It's a side effect. Yeah, it has become a side effect. That's what's awesome about it. And they're all important adaptations to train for. They all contribute. So it's not like training for the pump is a waste. It's just if that's all you do, you're missing out on all these incredible benefits

that you get from training when these other phases and vice versa. If you just completely avoid it, because I'm pretty sure, like you said, you just did a drop set. You recently, you just did reintroduce more of that pump type training, and you'll notice the pump will start to get bigger,

you'll get that fuller feel, you'll start to get more endurance, you know, strength endurance. This is why phasing is so damn important, because when you train for different types of adaptations, your body will go towards those goals, and they all contribute to each other. They're not so, so different that if you work on one,

you lose the other one completely. They all build on top of each other, and this is how you can get kind of in that state of perpetual progress, where you're kind of always progressing a little by little. I can't stress this enough, and I'm really talking to all of our, you know, men's physique, bodybuilder people are, are, you know, girl bikini,

all these people that are training because a majority of that, that group of people trained very, very high-perturphy, uh, majority of the time. So I cannot stress to you enough, and I know it's challenging. So if you don't own any maps programs, you're not following that, that's fine. But I can, I'll tell you right now,

you have no idea how much you will benefit. Yeah, just a front strength cycle. From a pure strength cycle. And so I mean, four solid weeks at least, of you training this three to five rep range, heavy lifting. And I know that just sounds so crazy and out there because this, I'm not a power lifter,

that's not my goals, I'm not trying to be that way. And you will definitely go through a mental struggle because you're not gonna see the pump, you're gonna be lifting heavy ass weight and you're not gonna see this big old pump anymore. So it will take some major discipline for you to do this. So I can't tell you how much you'll benefit though if you just do this. If I can give you one tip from the podcast today to start doing that if you're not following

a program, incorporate a major training. Yeah, do you like three to five weeks of it and watch what happened? Yes. And then then go back to your hypertrophy training. It'll blow your mind. It will. Listen, if you like mine, pump, leave us a major thing. Yeah, do you like three to five weeks of it and watch what happened? Yes. And then then go back to your high-perch of e-training and face it. It'll blow your mind. It will. Listen, if you like Mind Pump, leave us a five-star rating review on iTunes. If we like your review and we pick it, you'll get a free Mind Pump T-shirt.

Also, check us out on Instagram. This is where you can ask us questions for our Q and A episodes. You can find us at Mind Pump Radio. You can find my page at Mind Pump Sal. Justin is at Mind Pump Justin. Adam's at Mind Pump Adam. uh... you can find a set mine pump radio you can find my page at mine pump just as that mine pump just an atoms at mine pump atom and the golden eagle dug a g is that mine pump thank you for listening to mine pump if a goal is to build shape your body dramatically improve your health and

energy and maximize overall performance check out our discounted rgb super bundle at mine pump media dot com the rgb super bundle includes maps on a ballad, maps to a formant, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having South Adam and Justin as your own personal trainers, but at a fraction of the price.

The RGB Superbundle has a full 30-day money back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a fine star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump.