Mind Pump: Raw Fitness Truth - 457: Give up Gains Now for Greater Gains Later

Episode Date: February 16, 2017

Strength and control within a deeper range of motion beats more strength in a shorter range of motion. By focusing on extending and strengthening your range of motion you may experience short-term losses of strength and muscle, however, in the long run, you will build more strength and build more muscle. In this episode Sal, Adam and Justin discuss this NOT TO BE IGNORED truth. 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 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. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

Oh, I'm excited at the final day. Oh my god. Valentine's Day, all you fed us. I love the inner chocolate like crazy for the last 24 hours. We have something to save. Yeah, why don't you look good for your significant other. This is it. Final day, half off, map, center, ball,

but here's the best part. It's been bolstered. New videos, new exercise demos. Yep. It's even better than ever. This is maps. Totally repackage. Map, center, ball, two point, oh, half off. It's the final day. I know it's after better than ever. This is Maps Rally Repackage. Maps and Obolic 2.0, half off.

It's the final day. I know it's after Valentine's Day. I know you ate a lot of chocolate yesterday. I know you looked at each other naked. You had sex, but you thought to yourself, this would be better if we were more fit. I could fit better in that laundry. This is your opportunity.

MindPumpMedia.com, Maps and Obolic, the foundational program 2.0, 50% off, it's the final day. That's it. MindPumpMedia.com. T-shirt time. Here we go, here we go, here we go, here we go, T-shirt time.

One, two, three. I don't know what happened guys. What happened? We got a little bit of reviews. Yeah, 12 reviews. Whoa, we haven't seen below 15 in quite some time. Yeah, wow. You know that feeling when your penis just goes right

back inside. Yeah. If you're soft or someone else hurts. Yeah. You know what, here's a thing. That's just. Yeah. Rrrrr.

Yeah, cut. Yeah. Wow. Remember, remember we said we were going to do dick jokes anymore. Yeah, so much for that. I'll give a fuck. You know, it's crazy. I should have never said anything. Because then when you do that, then it's just make, it's on your mind. Yeah, so much for that. Oh, give a fuck. You know what's crazy?

I should have never said anything. Because then when you do that, then it's just make, it's on your mind. Yeah, that's exactly what I know. And it's putting out Justin's brain works. All that's going through his head right now is like, science, dick, dick, science, dick, dick, science, dick, dick, dick, no, I did it for this

because nobody gives a fuck about giving free t-shirt away. Why? Like when you're listening to podcasts, the worst part of the podcast is what? Or we give this shit. Oh, you think so? Yes, 100%. I of the podcast is what? Or we get listening to this shit. Oh, you think so? Yes. 100%.

I bet you there's some people that actually love the iTunes. I do. Well, we still get at least 12 to 20 iTunes reviews every week. I mean, the fucking names and let's get over with. Listen, give me my free shirt. Discs please. I'm saying, if you want to make this something, then fucking let's fire it out. Listen, if you like going to your mail and finding a pleasant surprise, this is how you'll

get one. You got to go to your iTunes, go to your podcast icon on your iPhone. Click on, you have to search now. I don't care if you're subscribed or not, you have to search for mind pump. That'll come up. We'll come up. Click on our icon. Once the icon comes up and you click on it, then you go to reviews and leave review. That's how you leave a review. It's complicated as fuck.

We don't know why they do it this way. It's stupid, but that's what you gotta do. Leave a review. You'll get a surprise in the mail. It's probably gonna be a t-shirt. All right, Doug, who wins? All right, not everybody gets a t-shirt, but we're given away four t-shirts this week for 12 reviews starting with KPH 13 13 13 13 Whoa Ben Burkett. I hope that's lucky number shadow interpreter Lucas Hunt all of you winners send your name when I just read to iTunes at mine. Say look at that. Come on fast I'm going to be on the coffee fast. Look at that. My cup. Yeah, send your name to iTunes at mybutmedia.com.

Your shirt size, your shipping address, and we'll get that right out to you. If you want to pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. If I only had a brain, what's that from? That's a scarecrow.

Wizard of Oz. Wizard of Oz. Yeah. The Wizard of Oz. The Wizard of Oz. That's actually a pretty good movie. Well, doesn't that have more underlining stuff going on there, just like Alice in Wonderland?

Isn't it one of those? Another one of those movies where the guy who wrote it, it was really supposed to be about a bunch of drugs or some bullshit. I don't know. Right? Doesn't Wizard of Oz have some underlining lines? I just know a guy died in the background.

You know, he hung himself. Yeah, I do remember that. That's the legit, right? Yeah, you can actually die. You could play the second half of Dark Side of the Moon and it works for the whole movie Damn, yeah, you don't even you don't even do LSD. Yeah, you don't even drugs so wait a second You can play the second half of dark side of the moon so being Floyd you can play you can play to

Wizard of Oz by beat like it follows the whole like have you done it? I've done it once. Yeah You did it actually tried it. Yeah Well, it makes me want to try it. So you actually can play the the soundtrack and it goes. So you put the movie on mute. Yeah, it's like, I mean, it follows like the way that like it gets intense, you know, like it's certain parts. Like the monkeys come flying in and it's like kind of aery and intense. Like it's weird. It all kind of like follows. Can we do that? I don't know what we should do that.

I wanna watch that, that's what you wanna watch it like that. Of course. It's like history. Yeah. And I'm sure there's a lot of people that I've never heard of that before. It was a good movie. I watched it with my kids recently.

It's a pretty good movie. Bro, how was fucking Thailand? Wow. Well, I got some news for you guys. No STDs though so you're pretty. I'm actually, I'm gonna pursue a life of Buddhism. Oh, you are. Yeah, so, you know.

That's I run. I'm gonna just get a Buddha quote, you know. I'm gonna eliminate all my material possessions. Oh my God. And I'm gonna live like a monk. I can't. Yeah. I knew this was coming, you know.

It was, it's been a progression. A lot of Buddhism over there. Did you see a lot of that? You know what I did see. I'm just kidding, by the way. I'm not doing that. I just freaked out half our audience. I like my mature.

To do it so. I will, what's crazy is when I was at the airport in Bangkok. And a great name, by the way, for a city. Bangkok. Bangkok is an assault on the senses by the way. Actually, one of the best joke ever. You come up with something, what's the capital, Thailand? And then you just him the nuts before they can say Bangkok.

Yeah, yeah, it's good. It's an assault on the senses. It is like every sense that you have is maxed out. Sound smells fucking sites. It's just fucking too much shit going on. Hmm, really? Yeah, just it's just craziness all the time, it's insane. But anyway, at the airport there, they have, you know how at airports you'll have handicapped

seating or whatever, so it's like preferred seating to wait for your flight or whatever. They have a picture of like, for monks, those seats are reserved. Oh wow. Yeah, for monks. That those seats are reserved. Oh wow. Yeah, for monks, it's interesting. Yeah. So there's like some VIP treatment for him over there. Yeah, yeah, yeah. Like, I'm extra holly, so I get like, you know,

awesome like first class. So I'm just sliding. Which is, I laid across the world. There's a bit of irony there, don't you think? Since it's like, it's like a minimalist. It's like a minimalist stuff to get better stuff, right? It's like a minimalist type of mentality, but it's like, you give up all your personal shit

so you can VIP treatment everywhere else. Oh, here's your love. Let's take some caviar. Here's your love tree, Bob. Hey, hey old lady, get up off that fucking chair. Yeah, that's for me. So tell me, I mean, I,

whenever I travel, it doesn't make sense somehow. Whenever I've traveled, I don't, I'm not, I'm personally not a huge fan of like third world country type places. How did you did it feel that way? I've never been to. No, not. Yeah, not to tie. So it first off Thailand is one of the most beautiful because we went to the islands, right?

So we were in and we'll crabby and then we went to Copipi. And it is, see, the scenery is so spectacular and beautiful that it's almost unreal. Like you're looking out into the ocean and some of these beaches, first of all, the water is crystal blue clear. Some of these beaches you could walk out forever, like a quarter mile, like you're walking way

the fuck out in the ocean, the water comes up to your waist the entire time. Oh, that's cool. So it's super, super warm because it's so shallow. The water is warm anyway, but it's super super warm. And then you look out and you've got these massive mountains and boulders coming out of the water. And it just doesn't look like they belong there. How do they get there? It's really, really crazy. Just gorgeous, beautiful beaches, but to get to

It's really really crazy. Just gorgeous beautiful beaches, but to get to Co-PP, just to give you guys an idea of the travel that it requires to get there. So I take a flight from San Francisco to Beijing, so that's 12 hours, then Beijing to Bangkok, that's 5 and a half hours, then Bangkok to Krabby, which is another one, almost two hours, then from Krabby you take a ferry, a big-ass ferry. Oh my God. Which is a two-hour ferry ride to Copipi.

You take a moat pad. Like the main, like the main like, pier. All the get to it. Then, all the get to a poor ass area. No, then, then you get, then from Copipi, pier, you take a long tailboat, which is like a speedboat. But it's like, with these, and you get to ride with a bunch of chickens.

Then you're riding for another 30 minutes to our destination. The friendliest people I've ever encountered in my entire life, everybody's so friendly, so nice, so just great, things are very inexpensive there. I got a horrible, horrible food poisoning. Dude, second. What do you think it was? So I could have been able to see that text. I was like, oh, so bum-free. Well, so when I was in Bangkok, ate street food, which everybody told me not to do. I know. You know what? Here's a thing,

dude. Like, I'm the biggest pussy, right? Advice, whatever. I'm like a massive, scaredy cat. When I go to travel, these places places and my girlfriend isn't because she's been all over the Fucking world she traveled with the circus for four years. So she's been I'm so did you totally blame this on her? No, no, no, but I don't want to be a I don't want I'm like I'm over it like I'm I'm done. I don't want to be a pampered, you know, I'm like okay, fuck it. I'm just gonna go Mercer self like was it always fucking people eating these food? Why can't I eat this? They're not getting Yeah, get the fuck out of here. So they do it their of here. So I eat street food in Bangkok and I was fine. Like I was all good.

I didn't get sick or anything. So all it did is emboldened my like, yeah, I gotta fucking do this. I got sick from food at the resort. That's what something there got me sick. So we ate dinner and I what I think it was was I got a drink that they garnished with like sliced banana but they didn't unpeel the banana.

So I think the banana peel probably had something on it, right? Cause they don't wash the, whatever. And I ate it cause I was hammered. So I'm like, I'll eat the whole fucking thing. Yeah. After this point, I'm feeling like courageous. I'll eat anything. I'm gonna, I'll lick the floor.

So I eat it, right? And I'm like, fuck, I don't need to do it. I eat it and I don't know, like an hour later, man. My upper stomach was just burning. Sounds like that banana was up somebody's ass. It could have been, it could have been. And it was burning in my upper abdomen region. So I'm like, what the fuck is going on?

So I'm like, we need to go to bed. So I take some probiotics, I go to bed, I'm tossing and turning, and I got up in the middle of night and proceeded to pee out of my butthole. Like just brutal. Did you have a bucket for it? Cause you're throwing up at the same time. Well, so I'm just pissing right out of my butt.

And I must have gone 10 times and I'm burning, my stomach's burning and I'm like, this is, and I- And the butthole's burning, but now. Everything's burning. And I'm telling myself like like, while this is happening, I'm really, cause I'm in Thailand, I don't like a fucking sick in Thailand,

I don't know where we're gonna go, right? So I'm telling myself, like, I'm trying to be eternally positive. And I'm like, it's just, I'm gonna be fine. It's gonna get on my system. I'll be absolutely fine. It's not gonna be a problem. It keeps going, keeps going.

Then I start puking, now I'm like, fuck, okay, it'll be over in 24 hours. This is not gonna be a problem. It's gonna be gone in 24 hours. Meanwhile, my girlfriend's kind of freaking out. She's like, you don't think I should call somebody? I'm like, no, like, let me just fucking chill. I'm in bed and I'm like, my whole body hurts.

Like, I'm starting to get delirious, you know what I'm saying? Like, I'm starting to see shit. Like, the room doesn't look right. But again, I'm just staying positive. I'm trying to stay positive. Meanwhile, it's humid and hot as fuck outside and I refuse to have the AC on because my body's like chilled, which was, and I'm hurting, which should have told me that you have a fever, dude, like you're not doing good, but I'm like, again, I'm trying to stay positive. Thank God, my girl, like insisted that she call the front desk to seeancy you know where the doctor is and they sent a doctor to my room

Which is pretty good dude comes in my room with two nurses take my temperature at 104 fever. Wow Yeah, which for an adult. That's a pretty high fever. Yeah, so now that I know I have the fever That's 104 now. I'm like oh fuck we're going on I don't like this. So they hook me up. They hook me up to an IV. They give me IV antibiotics. And you've had food poisoning before. Was this the first experience? I've never had the jib food poisoning.

Bro, I don't, I don't, I don't know. It's the worst thing ever. I do not wish food poisoning, like real legit, like that food poisoning, because I've had like three levels of food poisoning and none of them are good. Like even the, even the easiest set of food poisoning was 24 hours of shitting and vomiting, like crazy and pain and fever.

But I had, and when you sent that message out there, oh god, 104, like I remember one time getting food poisoning so bad, and I think I was 30 or close to it. I fucking called my mom, bro, like I called my, like living in... I'm eating mom out of here. No, bro, it was just, I was 30 or close to it. I fucking called my mom, bro. Like I called my, like living. I'm a mom at a family. Oh, bro, it was just, I was so,

I hadn't been that scared as an adult. And so long that I- You still have that blanket. I remember I was driving my truck and I couldn't get a cross-town, which was only like 10 minutes without pulling over and fucking throwing up. And I remember like throwing my brains,

I think God, I just gotta get home so I can get on the toilet. And I was so much pain and agony and like my body ached everywhere, right? You can't even lay on a pillow or can't lay on a bed without it hurting, right? No dude, I had, so when they hook me up to the AV and I'm sitting there and now I know,

this is how powerful the mind is, because up until this point, I had convinced myself that I'll be fine, it's not a big deal, it'll be, now that I know I have 104 fever, and now that I see the doctor's like, oh, we need to hook you up to an IV. Makes it worse.

Now I'm like, oh, like something's not right, I start getting a panic attack, so now I'm in this fucking hotel room bed, I've got this IV hooked up to me, and all I wanna do is rip the wires out of my skin and like jump off the balcony. I don't know what to do, you know what I mean? I start freaking out.

Luckily, of course, I was, I was a lot better than next day and everything. But man, that was a, that was a tough beginning to the trip. But then the rest of the trip, yeah, the rest of the trip was awesome. Well, you okay, because I actually with one of the three times I got food poisoning was in Mexico. And I, I, the rest of the trip was pretty much toast for me. Because even day three and four afterwards, you still are like kind of a soft stomach, you know? Like everything's kind of boo boo boo boo boo. Oh dude, you're like, oh boo boo boo boo.

Bro, I ate like from that point forward, I ate like a body builder from the 1980s. Like, what would you like? Can you make me plain chicken breast, eat and rice? No, oh yeah, yeah. Yeah, and that's it. That's all I ate for the rest of the trip was just plain chicken breast and fucking rice So I like a like a pre-contest bodybuilder from

Shredded yeah, I lost fucking everything I lost muscle whole thing Fucking irritating, but then you know After that we had a really really good time and did you catch any moit-eye fights or anything? No First place out go. No, we did. We went to, we went to Monkey Island, which is pretty crazy. It's a fucking island with a bunch of monkeys. Okay.

They don't let you off the boat though. This is up to the name. Yeah, because the monkeys will bite you. Oh, really? Dude, these monkeys are crazy. The dude who was driving the boat came out with like a whole bunch of little mini bananas or whatever and he was throwing them at the monkeys, and without realizing he's looking over the right, and a monkey comes over the left,

and snatches all the bananas and runs off. Yes! And that was it, we had no more fucking bananas. Did you see the only monkey? I used to do, we were dying of laughter. Oh, I bet I was. Like, you slick little fucker. Yeah, that's crazy.

Yeah, I used to come stole all the goddamn things. So, is the island have no people on it? It's all monkeys. Is it like Monkey Island plan of the apes? Yes The fudge of like and they swim do they jump in the ocean and they swim around and shit. It's so weird to see Oh, that would have been fast. Did you guys video no photos? Yeah, I got them all my phone Okay, I was actually surprised we didn't get any from you. It was it was really cool. I had I had intermittent Wi-Fi You know

Why I was like what's that like over there's a pretty bad well the resort would have Wi-Fi but like during peak hours or when everybody was using and then of course The time the time difference so when I was up everybody here was asleep. It's 15 hours ahead. I was in the future Basically should play some bets. Yeah, you know, but I tell you guys dude. It's it's make a hoverboard I would recommend Thailand and you know what but I tell you guys, dude, it's- It makes a hoverboard, yeah. I would recommend Thailand. And you know what, here's something- You would recommend it then, see. Dude, things are inexpensive there. It's gorgeous.

I've never seen beaches like that in my entire life. The people are super friendly. We went to this area where there were like bars on the beach. And I've never, I mean, you walk in the bar and you wanna go upstairs and you have to take your shoes off. So you're just barefoot in a bar and everybody lays down on the floor and the dude comes up to you, the waiter or whatever. And he's like, okay, you know, what would you like to drink?

And I'm like, oh, I'll have a, you know, sing a beer or whatever, I'll have this or whatever. And he goes, would you like some marijuana? I'm like, what? And he brings you up a joint. Excuse me. He brings you up a joint. No.

Yeah, and you know what's funny. That is cool. Before I went to Thailand, I looked up. Excuse me. He brings you up a joint. No. Yeah, and you know, it's funny That is cool before I went to Thailand. I looked up the drug loss. I thought you said it was really strict Super strict dude. It cops there if they piss test you and you test positive That's considered possession and they could take a fucking throw you in jail and yet on some of these islands Like these islands. There's only like two cops on the whole because I told the guy. I'm like You know, he said that, he goes, you guys want to, and I'm like, oh, I'm like, let me think about it, and he goes down.

And then you pass on it? Hold on, so I'm like, ah, let me think about it. So he goes downstairs, and I'm up now, I'm at the bar, and there's like European people and shit around me, and they're like, don't worry about it, man, it's like, they're cool. You can get it, it's not a big, I'm like, yeah, but I read that you keep fucking about

throwing your ass in jail, and he goes, look, because the entire island has two cops. He goes, they're cool, you can get it. It's not a big, I'm like, yeah, but I read that, you can fucking about throw your ass in jail and go, look, the entire island has two cops. You know, don't worry, you're fine. He goes, don't you, you'll be okay. So I'm like, okay, so we came back up and got myself some Thai. Now it's, now it's a Thai weed. Yeah, some Thai stick.

Yeah. So it was, let's say Thai stick. Thai, you know, God forbid, you don't know what you might get. Right. So does every, it's a restaurant, it was a restaurant or a bar. Take a bar and everybody's sort of food everybody smoking inside You just chilling at this like there's like mats and you lay down on these mats and sit on the floor and Here's the thing about Thailand. That's kind of lazy bar. Here's the thing about Thailand. It is

Hippie land like all the European hippies go there I mean you see like I've never seen so many barefoot, like bush. Yeah, dude. I've seen a lot of hairy armpits, a lot of gray armpits. A lot of nude beaches and stuff. I didn't see nude, but I saw a lot of thong bikinis

because a lot of Europeans go there. So there was a lot of butt cheeks that were hanging out. And a lot of speedos. Oh, I wore a speedo. He did, good looking. Good looking people are not so much. There was a lot of butt cheeks that were hanging out. And a lot of speedos. Oh, I wore a speedo. He did, good look. He did. Good looking people are not so much.

Yeah, there was a lot of good looking Europeans. Oh, in Russians. I saw a lot of Russian people. Russians are gangsters, fuck, by the way. I'll just say this much. On the plane there, there was this old Russian lady sitting next to me, and I want to, I wrote this down even, so I'm like,

I don't remember, I talk about this. Old ass Russian lady lady who from fucking, from San Francisco to Beijing probably drank a good 12 beers. On the plane. Yeah, like 12 beers, like nothing. Like she just got hammered next to me on the plane. And I was watching the whole time and she just didn't give a shit.

And her husband was this big burly Russian dude that probably could kick my ass and he's like 70. Did you talk to them or no? No, my girlfriend did a little bit because she speaks Russian so she said some stuff to them. Oh, Jessica speaks Russian. Yeah, I should learn Russian on her own. Yeah, she's kind of weird like that. But it's yeah, a lot of Russians, a lot of Europeans. And here's the thing I learned like Europeans are a little bit more hearty I think than Americans when it comes to travel. Like. I am I'm walking We're walking the streets of some of these areas in Thailand and I see like European families with their kids and shit

And I would be anxious like I wouldn't feel comfortable with my kids in this kind of environment Because I'd be afraid of you know, I mean, you know It doesn't feel as controlled or whatever and And here the Europeans are with their kids playing and their barefoot and their whatever. And they're just more, I don't know. I think they're more, more, a hearty or... Was there any fear list?

Did you have anything that was hard to get acclimated to? Like was there, you know, not being connected to Wi-Fi or just what food or thing? Was there anything that you're like, yeah, not a fan of? Was it really that, everything was awesome? Everybody speaks English. Everybody speaks English. Everybody speaks English, anywhere you go.

It's funny to hear like Russians and Europeans and Chinese people, because it's also a lot of Chinese people that would visit Thailand, speak to the Thai people in English and the Thai people speak it. So everybody's speaking fucked up English from their own accent. But English is the main language.

That's amazing. And it's, you know, like I said, my girlfriends probably lived in 10 different countries. And she tells me all the time she goes, it's so stupid. She goes, if you speak English, if you're American or you're English and you speak English, you have no excuse. Like you should, I mean, of course money, you have to be able to afford it. But she goes, you should travel all over the place because it's so easy for people who speak English. Everywhere they speak English, Beijing,

everybody speak English. Like anywhere you go, she's like, you know, if it's long as it's kind of a major area, you have no problem. People will speak English. You don't have to worry about like, you know, how to get around and stuff like. Like I felt bad for if you're Russian or French

or whatever, and you don't speak English, then it's gonna be difficult to communicate with people. But if you're American No problem man. That's crazy. It's not a problem. Did you guys do anything? Well besides, you know, well, we took off work Justin took off to Tahoe. Yeah, I went to Tahoe. He was up in Tahoe and then I went south I was down in San Luis Obispo, so we all took off different directions. Yeah, I went down there And we had a place as soon as you booked your trip I I told Katrina. I'm like well fuck, you know, almost two weeks where we got nothing going on and we can't do that much while Sal was gone. So let's book something for us

and we'll get away for a couple days. Was it just the two of you? So we decided we were going to go down and you know that we go to Mexico a lot and because it's a quick short flight and I love Cabo. It's gorgeous down there. Yeah, right. And we take it for granted. Yeah, and we just got back from there. And so we are going back and forth, like, hey, do we want to go stay at our usual spot

there? Or, you know, let's just drive. We're like, let's just drive somewhere and then stay at a nicer place. We're like, instead of flying, and that's a big ordeal, and it takes a lot for us to handle the dogs, and I'll let you like that, and it's a lot of money. So we're like, well to handle the dogs and all that shit like that and it's a lot of money So we're like, well, let's just let's do like a little short drive I they're up to we're debating Tahoe or or south and she wanted to go something more coastal And so I'm like okay, and she's not she hasn't been around

Pismo that much. I mean she's been through there, but you know, I used to go there a lot of them I get a great little town and I said there's some cool spots and there's this place I want to stay at that I used to go to a way back when and It's a great little town and I said, there's some cool spots and there's this place I wanna stay at that. I used to go to way back when and I said, let's go stay at the cliffs. That's a fucking beautiful, beautiful hotel that's right on the cliff of the ocean in San Luis Obispo and you know,

is that near Avila Beach? Yes, right by Avila. What's the weather? Right by Avila. Was it cold? I know it was nice, but it was rainy like on some day so we didn't get like sunshine every day It wasn't like beautiful weather for sure I love it and San Luis and this bus

I have a question for you guys when you guys this is something I've been meaning to ask you guys because I have a problem I can't pee in the ocean Where's the question? You guys have a problem, didn't I? Oh, my hands up for it here. I'm not a I'm not a big ocean guy where I spend a lot of time in the ocean. Although I mean, I guess when I'm in Hawaii, when I'm in Mexico, I get in there. But I don't swim in the ocean for like an hour. I don't know what you afraid a little fish is going to swim up your peel.

No, no, I can't. I can't figure it out. It's like I have a shy fucking prostate or something like, I mean, I can't do it. You know what it is. I figured out. So because you were trained as a kid from your parents. Yeah, bro.

With you peeing the ball. I peeing in the ocean. I can't, I can't relax. We took this boat, the speedboat that took us snorkeling all these different places. It's like a five hour trip. And at no moment, did we stop anywhere where there was a bathroom? I would, you fucking pee in the ocean, right?

So I'm fucking drinking beers and sodas. Now I gotta take a piss. And I'm like, I'll just, you know, and I forgot, oh fuck, I can't pee in the ocean. What am I gonna do? So at one point, dude, I'm hurting, dude, like I'm like, I need to fucking pee, like I can't, and I was getting angry and my girl was like,

just calm down, relax. I get in the water, because I'm trying to snorkel, and what happens is right when I feel like I'm gonna pee, the fucking ocean moves me a little bit, and it clenches up again. I couldn't fucking pee dude. I spent like 15 minutes just sitting in one spot, like just pushing, like, God damn it, look fuck.

I couldn't do it. I gotta to get out far enough. So I almost I can't immerse. Dude I contemplating peeing on the boat with everybody. I was like gonna sit on the boat and my chair and just take a piss. Well I had a lot worse. Yeah I grew up on the lake and in water so it wasn't a big deal for us. You just everyone used to take turns like you just we used to call it checking the prop so you you go off the back of the back of the bow. I mean you're in too much a circle. Just go back on the back of the bow and then I dip half my body in there,

you pee and then get up and the next guy goes and do it. Yeah, exactly. I couldn't fucking do it, dude. That's funny. Yeah, because I was just, I was just sitting there and he was just pushing like, I mean, I farted a couple of times, like, no pee, dude.

Nothing. I was so angry. I'll tell you what, I was really excited about my trip was when we went down to the cliffs, originally we had it all set up to where, so we got there, I think it was called like their parlors, suite or whatever, their nicest room that had,

which was on the top floor, facing the ocean was just fucking tits out of fireplace, jacuzzi inside of my room, it was beautiful. And a couple days before the trip, Katrina and I were talking and we were having a hard time having somebody to, because we wanted someone to come to the house that was family or friends to the house

sit and watch the dogs. And I was like, you know what, why don't you look and see if there's another hotel that's nearby that's nice that, you know, might be dog pet friendly. And she goes, oh, actually, the hotel we're staying at is, I'm like, oh, cool. Well, obviously, they're not going to probably let them in the room that we had set up. I'm like, see what, see how much we have the downgrade to allow the Dawson. So she hits me back. She goes, well, we did have to downgrade, but they still had a suite for the Dawgs, ocean view, everything.

It's really nice. It's actually cheaper in the Dawson come. So, all the way there, I'm kind of nervous. My boys, when I take them somewhere else, they have a lot of anxiety. And I'm like, Mazzie tends to chew if I leave him alone for too long, something like, I don't, I don't mean to chew the furniture or this or that. Like, but we get there.

Like Rockstar's is ruined, have a room. So we get there, this is awesome, right? So we get to this place. And the whole first floor is basically a dog hotel. So the whole first floor are rooms for people that have their pets. And so it's super pet friendly, like everything's tile and granite. So like, it's like they pee on the, they pee. It's just wipe it up from the tile floor or shit or what that's not. Yeah,

it's not carpeted, right? And it's really nice. It's fancy. So you're like, oh, this is cool. And like all the, I shot a little clip of it on my YouTube page. You see like, you know, all the photos are like dog photos and shit. We come around the corner and we have like this, we gave us a corner suite room on the first floor, face it was a beautiful room, and the dogs would come in. As soon as we get up there, they have like a, you know, two, three hundred dollar, huge, down dog, come bed, and a bowl and a frisbee and treats,

and everything waiting for us at the door we get there. So I was like, oh, that was really cool. That's some Hollywood shit. Yeah. Then we come inside and the room is just unbelievably plush, but all the stuff, like the dresser, the bed, like tables, everything is on like iron stilts. So the dogs can't chew anything. Everything's tile, granite, and on iron, but it's all really fancy. And I didn't even think that you would do something like that, because all the time I'm going,

God, I hope they don't have really nice wood furniture. They thought of that. They told, obviously, right? Am I dumbass? I didn't even think of that. So it was such a... Check what you got to do when you have kids. Oh, it was great.

I was like, this is awesome. My boys couldn't fuck things up. They tried. Yeah, it was totally dog proof. And they loved it. They had a great time. And then you walk out, and they got to go out every day right on the ocean and stuff and all there's three hotels that are really nice that are all by each other. So it's like this little it's almost like a little

all-inclusive type of resort because each hotel has a really fancy restaurant on it that's facing the ocean that you can go and eat. All three of them are dog friendly. So as you're walking on all the lawns, there's little dog bags everywhere free to pull and everyone's walking. And it's really nice. So that was quite the experience of somebody who has animals or have dogs and you want to travel and go to. Just don't room next to like the, the yappy fucking little, uh, uh, what do you call this

a little dog? Chihuahua. Yeah. I thought there would be more of that. I like the little dog. There really wasn't a, uh, you like I should. What do you call this? Chihuahua. Chihuahua. I thought there would be more of that. I thought there would be more of that. I like the little doggy. There really wasn't. You like that, Shia?

When I'd walk my boys down the hallway, every once in a while, you go by a room and obviously other dogs would smell them and you could hear them yap a little bit. But for the most part, it was actually really quiet and peaceful and it was absolutely beautiful. We had a nice sunken and tub and great view everywhere. The room wasn't quite as plush as the original one we were at, but to be able to have the boys with us and then in a place right at the comfortable and watch the Super Bowl while we were down there.

When you guys go on my dog at home. Yeah, you're dog actually. No, he stayed with my friend and so he had a good time, but we weren't gonna bring up to the snow. You know, it froze his ass off. You'd have been like walking through the snow all like shivering and shit. It was you, your wife and your kids,

or did you just say, yeah, my boys came with me. And we stayed at this cabin. And it was nice. It was like perfect size. Like everything was like just set up super chill. So we made like, I mean, it was a lot of work for me because, you know, I have to like create everything. So I created this like run that they could have

like a sledding thing behind the house. So I built that up and then we kind of... Oh, you made that little thing. Yeah, I thought you just went to a sledding place. You actually made that. Oh, we did that too. Yeah, I did both. So it was just cool because it was just big enough

to where I could kind of go outside and then like I built up the ramp of it a little bit higher and then we kind of like kept like doing runs through it so like pack it in real nice. So like they ended up getting a pretty decent run out of it and it was a lot of fun. And we just and I took him to like one actual toboggan kind of a sledding tubing place and went down and did that. I didn't do any like snow boring or anything like that. We just totally just...

Vacations with kids are different. You just have to keep it easy and chill. And there was Netflix and so we were good. I mean, I made fires. You need a vacation when you get back. Usually we were pretty much out there. I did just remind me of when we were little, we live in Colorado.

My dad used to, when we hit the big storms, hook up a sled to the back of the Jeep and used to whip us around on the sled. That's awesome. It would be a rope tied to like one of those little discs. Yeah. And we sit on it. It's so dang nice. Totally.

Totally did. So many would totally call the cops in my day. No, I know. Yeah. We lived out in college We live out the country and he had this old like dirt road the head of to our house That was just it would I mean it was just there was I mean the only thing we had we had to wear about trees You know, so everyone's mom and I dad could whip us and we get pretty close to a tree That was a little scary but for the most part there was a new trip

But it was that's how I lost three my So god it was a blast did you got do you guys what do you guys do? Do you guys do anything fitness wise when you're on trips like that? Do you make any particular like? I just dug a lot of snow and moved all day long. I'm like, dude. Yeah, I just made it into work.

You know, yeah, I don't need to work out if I'm doing that shit all day. Katrina and I train, we had a, there's a gym at the resort, those decent. So you have it, do you guys do do like a different focus? Do you say to yourself? Okay? Yeah, typically like when we when we take off Like this is a way I look at it because we we train so hard and consistent while we're home That when we're on vacation. I I try I don't want to be You know, and I remember when I was competing like when I was competing it was such a everything was so selfish

It was always about me and my workout and my food and everything like that. Now that I don't compete anymore, I try and be the opposite. I try and make her be the one that wants to go workout or do something. So, and then when we do, I tend to focus more around our maps prime. I do some more mobility and corrective type work. Well, you're like, with a little bit of a trigger. So, I'll throw a little pump in there. But then for the most part, we're doing a lot of mobility type work. Well, yeah, like, and then with a little bit of a trigger, so I'll throw a little pump in there, but then for the most part,

we're doing like a lot of mobility type stuff. And then we'll go take a hike with the dogs, do things like that. So staying active, but in a different mentality, I don't like, I remember what it was like for her when we were traveling, because it was a almost two and a half, three-year stint where I was competing in in compete mode.

And then it was so regimen. Like when I left, it was still like, the first thing we had to do was, okay, find the gym. That's within five miles to me. And I got, yeah, I can't miss a workout. Yeah, I can't miss a workout. You might, we got to bring my food with us, case we're in a place where they don't have what I need.

Like, it was such an ordeal around me that I really try my best to not. And I, to be honest, I've gone the other extreme. So it's normally her who's like, hey, let's go to the gym today. And I'm like, all right, cool. There's a lot of value. This is something else that I really, I, something that I learned a, maybe a few years ago when I went to Italy for about a week

and that I really solidified while I was gone in Thailand. Of course, I was sick for the first few days, but then I got better. Now, I was totally fine. Is that there's a lot of value in, especially for people like us, or even a lot of our listeners who are so consistently hardcore with their workouts, that there's a lot of value to completely change in the focus to either not doing a workout for a week or two, or just stretching for a couple weeks and just kind of letting the body recuperate. And I say that because when I came back, now that I'm back, first of all, while I was there, I didn't work out. I think I worked out once. All I did was, is I would do mobility and stretching work on the beach.

And so it was about 30 minutes a day. That's it. When I came back and did my first like real workout, uh, I, which I did this morning, of course, you're going to notice a little change in your strength. You're not going to feel as explosive or connected because I haven't lifted in like, you know, 12 or 13 days or whatever. But, uh, because I let my body rest and recuperate, my nagging pains are gone. So I'm doing exercises and I'm like, holy shit, I don't feel anything in my elbow where I typically feel it. I did because I focused on just stretching. Today I did squats and I'll show you guys the video, dude.

The deepest fucking best squats I've ever done in my entire life. And I was able to do them with not heavy weight because I have to get stronger within that new range of motion, but it's a range of motion that I couldn't get to before that I believe required me to take some time off to let things kind of heal and just focus on range of motion, they become reconnected to it, you know, type of a strategy. And it just, it reminds me that there's, there's definitely, and it's something that I preach

that I never do myself. There's definite benefit to taking some time off. Well, there really is. And I think you guys can say this too, as far as like the clients, there's very few clients that you have to tell that to. Yeah, usually it's like, you gotta come to go to the gym.

But they do exist though, right? You do everybody, I mean, everyone's trained those clients that are just as addicted to the gym, but they do exist though, right? You do everybody, I mean, everyone's trained those clients that are just as addicted to the gym as you are and that are super consistent. And if anything, you have to pull back their intensity. Those are the ones that I always tend to say, hey, listen, we've been grinding away for six months straight. You really haven't had a day or two.

The other ones are already professionals. Yeah, right. They're already, it's true. That's why I don't talk a lot about it because I feel like a majority of the people aren't going to benefit as much from taking 12 days off. But they're most certainly are, you know, the trainers, the, you know, the competitors, the athletes, the people that are, you know, thrive, love the gym. Well, loving the gym and being addicted to the gym are two different things and learning

the understanding which one you are and when you find out that, oh wow, I might be a little addicted to this whole workout thing. Those people tend to really benefit from shutting down for a little bit, resetting the body and then coming down. Well, here's your clue. If you find yourself taking time off

because you're somewhere where there's no gym or for whatever reason you take a week off and then you go back to the gym. And if one of these things happens, these are signals that are telling you that you needed or that you need to take more time off. Number one, this used to happen in a lot when I was younger. If I would take like a week off, I'd come back stronger.

That's a big signal. I'm not, I don't work out for a week and yet I can lift more than when I was being super consistent. That's a major signal. That's a big signal like oops,'t work out for a week and yet I can lift more than when I was being super consistent. That's a major signal. That's a big signal, like oops, I was overdoing it. Number two, all of a sudden aches and pains, certain aches and pains, nagging ones, are gone. The reason why they're gone, the reason why you might have had them in the first place, was it may not have been because you had imbalances, may not have been because you have poor recruitment pattern. It was just over use. It was just over use.

And sometimes you gotta take some time off. Like those are two big ones. Now for me, I came back and I'm not stronger. Obviously I got sick and I didn't look way. And I'm pretty good about monitoring that. But definitely notice some aches and pains were gone. Range emotion is better because the only thing I focused on while I was gone was range of, if

I were to focus on anything, it wasn't like a major focus, it wasn't like this was like I did a hardcore, but if I did do anything during the day, it was a concentrated effort on improving range of motion. And I did realize that there's kind of an order to increasing range of motion. There's like this order of operation that seems to work really, really well. And, but it does require you to take a few steps back. And one thing that I realize, I think that'll help a lot of people,

especially people who are very, very hardcore and consistent with their workouts. And we do talk about this a little bit is, you want, there's an order. And the first thing you want to aim for is just getting more of a range of motion. But you do need to realize that that doesn't mean you have stability or strength within that range of motion.

I think that's where people make the mistake is that, you know, I'm going to focus on taking, you know, five days off or whatever. Within that five days, I'm going to focus on just getting more flexible or getting more range of motion. But that doesn't mean that now I can go back to my workout and lift weights within that new range of motion. Yeah, well it's like doing a whole new exercise for that specific area of your body. It's like I gotta treat it like this is a new exercise

that I'm building back up. Because if I'm looking at it like this is a new exercise that I'm building back up. Because if I'm looking at it as the same exercise, then this is where we get into problem. If I'm going with that same intensity and that same load, it hasn't been exposed to that before. That's a great way to put it. Well, there's also this, right? So this is what happened to me was. You did this with squats.

Yes. to me was you did this was squats yes yeah and I got so ex so it took me a long time to open the hips up and get to the point where my hips would now allow me to drop below 90 I then I became really excited that oh wow I'm down the same feeling you're kind of listening to you talk and it's you know it's great to hear that you're already aware of it because you don't make the same mistake I did and I thought about you yeah why as I'm going through this, I thought, like, Adam, Adam, yeah, I thought about you. So I thought to myself, like, this is what happened to Adam,

and I heard him so. And you can, could you get excited, right? Because you're like, wow, I'm already moving this newfound range of motion, and the competitive trainer side of all of us wants to start to challenge that. You go, well, yeah, I could easily do it with 135. Let's see, 225.

Well, let's see, 275. Oh, shit, I could get 315 out of this hole. And that's where I did it was. And this is why I was I got something we can get out of holes. I got so excited that my hips were allowing me to get down to this that I neglected to really pay attention to my ankle and my feet. And I was still getting this slight external rotation in my left foot. That little bit of an external rotation and that deep of a squat was all it took for me to kind of just barely shift my weight over

and my left side to take over more the load than it should have been. And I just kind of tweaked something in my hip flexor. In that whole area right there in the top of my quad, I felt this strain and pull. And I was like, oh, and it wasn't, that's the thing that I didn't tear anything or do anything that was major damage,

but it was enough to like, oh shit, like that wasn't good, that didn't feel right. Shocked us as soon. And then it made me kind of back off, and I had to back off because then after that, I had this pain for a good week or so. Once I kind of let it recover and then I went and sort of this and this is why where everybody sees me now if you're following me on social media and Instagram you see me doing a lot of ankle and foot stuff because

I really feel like I made huge progress in my hips and opening that up but I didn't I neglected to really pay attention to all the other things now, because sure, that's great. Now the hips are coming lower. Well, now I'm in this new, found range of motion that my body isn't used to communicating with all the other parts in this area with heavy weight. And then as soon as I started putting that heavy weight in, all of a sudden it was really easy for those little areas to start to deviate.

So yeah, you're doing it. Yeah, I had a few epiphanies over there right around this because number one, you know, I observing you going through that process, it sparked some thoughts to me back when you did it, you know, when you went through it yourself, one of the first things I thought to myself was, geez, like, you know, range of motion does not mean control and strength that I was one of the first epiphanies I had in regards to some of this But then I had a few more on my trip because it isn't one of the one of the wonderful things about I think sometimes about taking you know

Time off is that it creates space for New ideas and new thoughts to come into your mind and so when I'm sitting there. I'm laying and I'm thinking about these things and new thoughts to come into your mind. And so when I'm sitting there and I'm laying and I'm thinking about these things, a few epiphanies came to me. And one of them is the epiphany about regression. You need to regress yourself way back when you're doing some of this stuff. And it's okay because there's many, many measurements in and there's lots of different types of criteria that can tell you you're progressing.

One of them is how much weight you can lift. One of them is how aesthetic you look, but those are only two. There's a lot of other things that can tell you if you're improving. So if my, here I am always squatting, always being able to go up to 300 pounds at you know 315 at least usually up to 375

and I back way down to 225 But I've added a tremendous amount of range of motion to my squat have I have I gone backwards? I mean I'm squatting less, but have I really gone backwards could I still squat the heavy weight that I did before if I limited my range of motion? I could. So the reality is, I didn't regress in any sense. I just, I actually progressed because I have a new range of motion, and yes, I have a different

strength in that range of motion, but that's a strength that I didn't have before. So that's number one. Number one is, regress yourself to focus on these different facets of performance. Your body will change and adapt and progress and all these other facets. If you start to, if you focus on different things and stop focusing so heavily.

We'll look at it like another subject. You know, like it's like, just like, we treat things, whether it's a new language or it's a new type of mathematics or it's a different subject that I'm not very versed in. You have to start from, you have to start from this fundamental, this fundamental class where I'm gonna learn all the basics and I'm literally teaching my body now from this range of motion how to communicate and operate effectively and also orientate my body a specific way

and make sure things are lined up because you know your go-to loudest signal is that's the biggest force that's in opposition. So now you have to be able to quiet that old signal that you had forever and really focus on learning this new way to operate. And so it's just like you said, you have to progress. I mean, it's stupid for you. Like you're not gonna learn anything unless you regress.

You gotta take the time off. I mean, we've used examples like this before, but if there's somebody who's just an expert at riding bikes, it's always road a bike, has never driven a car, it doesn't even know what a car looks like, and he presented him with a car, he's gonna be faster on the bike until he learns how to drive the car.

He's, there's gonna be a learning curve though, right? Now when he learns to drive the car, now he blows himself away, for what he did on the bike before, he's got a new tool, and he's gonna do that much. He's gonna be that much more effective Well, that's what happens when you allow yourself Because it's really a mind fuck it really fucking is like it is nobody wants to take their weight and cut it 50% Nobody wants to go you don't feel like a champ. No, I don't want to go in the gym and squat half and by the way Half is is

conservative in many cases you got gotta go down even lower than that. Like if I'm squatting 315 and I'm going down to 90 degrees and I can't get a full squat with no weight, half is still too much, I'm gonna have to go down nothing. I went all the way down from, so being able to squat 400 all the way down is squatting 135. Exactly, when I'm doing like, and that's where I feel still comfortable

that I can be really paying attention to my feet, to my ankles, and my knees, and everything as I'm coming down, and that deep of... Exactly, and it made me ask myself the question, because again, it's a mind-fuck, I had to ask myself, what is more important for all of the things that I'm interested in? What's more important for functional functionality,

which is just real strength, applicable strength, because that's important to me. It's great to be strong, but if I can't apply it to anything with the fuck is it worth, not worth anything, right? So number one, I wanna be, I wanna have strength that's applicable in different ranges of motion,

in different ways of lifting things in the real world. I wanna have that kind of strength, that's number one. Number two, it's always important to look good, right? You want to look good, you want to have well-developed muscle, you want your muscles to look full, you want to, you know, have all those other things. Number three is I want to have longevity and health and my joints in my body. I want to be able to lift weights until the day I die, okay? So those are the three most important things to me. And I think most people listening would agree that at least one of those things is one of the most important thing, right?

Those are almost important. What's going to contribute more to those three things, both individually and cumulatively, is range of motion with good control and strength more important, or is just being able to lift more weight with poor range of motion. Which one's more important? Obviously range of motion. If you can lift weights with good control and deeper range of motion, that is going to contribute more to all those things

than being able to lift with a shorter range of motion have your weight. And if that wasn't the case, for those of you disagreeing with me, if that wasn't the case, then we could go in the gym and just do two inches of fucking range of motion on every exercise and just lift as much fucking weight as possible and that would be the most effective way to work

out. And we know that's not true. We know study after study after study shows that range of motion trumps everything, but of course you need to have good control within that range of motion and regression is extremely important. You have to be in the minds that where it's okay and this is like man and women, women too. I have, there and women, women too. I have, there's women that I've talked to,

I don't wanna go down to 10 pounds in this exercise. And I'm like, what? Usually guys are the ones freaking out about a bit. Oh my wife's like that. Yeah, but women freak out about a two. She hates that shit. It's like stop measuring those things. So that was a huge epiphany.

And the second epiphany that I had was that there's an order to this. And, you know, I don't know, maybe in the future we'll put this together so we can really break it down for people and explain it to them, but the order that I found that works best, that seems to work best, is you want to get range of motion first. Once you get range of motion, then you want to get connected to that range of motion. Once you get connected to that range of motion, then you want to get strength in that range

of motion. That's the order of operation. You can't go from zero to 100 right away. Like I can't go from new range of motion to strength right away because now I'm asking for trouble if I'm not connected to it. Like you said, here's an example, like Adam, use your example of your squat, right? You had range of motion

and you had some strength in your range of motion, but you didn't have connection to your feet and that's where you got hurt because you skipped that step of connection. We addressed a lot of that with Maps Prime. Maps Prime really addresses getting connected to new ranges of motion, but if this is something you really want to take seriously, if you have Maps Prime, I've already recommended this to people. I told them to stop. It's an old look discipline.

Yes, be honest. It's the most overlooked discipline that's going to give you the best instant performance. I mean, it's that connectivity, which is really like, I've been scratching my brain. This is something I've been working on because I'm about to launch this Kickstarter in a few weeks or so, but like, what is that factor there,

that first driving force? What is the force? And so ironic because I'm such a Star Wars fan, like all this stuff, and you're talking about the force and all this shit, right? It's just like, oh no, why is that ironic? I did this to myself. That ironic, you fucking have drawn that up. I didn't even do it. There's no, oh no. Why is that ironic? I did this to myself. That's ironic. You fucking have drawn that.

I didn't even do it. There's no irony involved in it. This is like, it's the universe. What is your force? But even still, like, strength in physics is an word. It's the force. It's how much you can produce. Right. Right.

And so I feel like, you know, strength is something that we kind of define is like, now I can't. How much you can lift? Yeah. How much you can lift? So based off of low. Well, okay, you're gonna give you your Star Wars analogy.

Now I'm gonna throw a sports analogy at you. Yes, is that. Thank you. I look at what, like all the programming and exercise and things that you're doing is that we're teaching somebody how to, you know, throw a football or swing a bat or, you know, perform a movement. And when the average eye looks at it and they get up there and they get up and they, okay,

maps is teaching me this bat and there's a ball and it comes my way and I hit it. They see us show videos and they're like, okay, I got it and I hit the ball but it doesn't stop there. It doesn't stop with you just performed the movement or you just accomplished it. Now you're starting to work on all the little details on how your wrist rolls over and your hips go first and you pivot just right. And you know, when you throw a football, I mean, to make that perfect spiral the way you have to spread your fingers and that's what we're doing when you,

when we're getting to like maps prime. Maps prime now takes them. It's like, it's like it's great that you can squat, but it doesn't necessarily mean you're squatting. You're good at it. Yeah, it doesn't mean you're optimally doing it. Well, here's what I've done now. I have a few online coaching clients,

and what I've done with them is I've told them, stop doing all your work, stop working out, all you're gonna do is prime. Just do prime for the next two weeks. I had a lot of pushback. Nobody wants to do that. Like I said, I had a problem regressing myself way back to doing these things.

And of course, at the end of two weeks, they're all blown away like, oh my God, I feel so much better that nagging pain or whatever's gone. I've got this deeper range of motion. I want to go lift heavy and of course I tell them, no, no, no, no. Now you're moving in a way that you weren't able to move before.

Now you're connected to it thanks to prime, but you're still not strong in it. So now let's take your weight and cut everything 50% and let's gradually ramp you up and when people are finding when they're doing this, is their bodies. And it's so obvious. I mean, this is one of those moments that I've had so many times in fitness, we're at the end of it, I hit myself in the head, like no shit man, I should have fucking, like why didn't I connect the dots?

I've been preaching this for so long, why didn't I connect it? You know, here they are, their bodies are progressing faster and better now. Well, you know what I think it is, I think it's more of people aren't focused on themselves, they're focused on what other people think of themselves. I think that's a such. Or these arbitrary, like, like numbers and criteria

to what they think is progress, and nobody talks about these other things. Nobody places importance on them. When they are extremely important, I'm telling you right now, strength and control within a deeper range of motion beats more strength in a shorter range of motion. The only way, or the only times that deeper range of motion beats more strength in a shorter range of motion. The only way, or the only times that shorter range of motion is okay or better, is if you're

training in a specific competition where that's the range of motion. If I'm dead lifting off the floor, then yeah, and I'm a power lifter, then of course, if I'm just competing, all that matters is that range of motion off the floor. But there's very few people that are at that competitive level. Most people want to build muscle, look a particular way, feel better, and just get better results at the time that they're spending in the gym, and they'll do better within those new ranges of motion. To give you a real clear kind of a simple basic use, let's use the splits as an example.

A forward, I don't know what it's called, forward split, where one leg goes forward, one leg goes back. Not the side split. I have no idea what that's called. Yeah, I don't know that's all, but you know, like the... Oh, scissors split. Yeah, yeah. That sounds good to me. Right, no, there's scissors splits, right? No, that's called... Yeah, Google that. Just because...

Jessica can call me out, that's all. I've seen YouTube of that. Yeah, porn up. That's my best.. YouTube of that. Yeah, porn. That's my house. So porn. Where's porn? So when you, so when you, let's say you're trying to practice that position. CZC. So step one would be to utilize a good old fashioned static stretching.

So now I'm getting into this position and I'm sitting in it and I'm holding it and I'm feeling my new range of motion. You'll get it right away. Right away you'll get a couple inches of deeper range of motion. Within 30 seconds you'll feel yourself get deeper in this particular stretch. By the way, by the way, something else I learned on my trip that my girlfriend who's kind of an expert on flexibility that I did not know, which of course, again, wanna hit myself in the head,

like duh, the whole body works this way, is when you're stretching, especially when you're doing static stretching, don't go to failure, like don't push it past the limit. If I get into a stretch, don't go to the my absolute, go a little bit before that towards challenging, but I can sit in it comfortably. You don't wanna sit there, fucking force it,

because your body actually fights that, so that's just a little... You wanna sit in it, but I can sit in it comfortably. You don't want to sit there, or fucking force it, because your body actually fights that. So that's just a little, you want to sit in it, but you also want to increase tension in it. You don't want to just be passively. Well, at first, at first, well, as I say,

at first, be passive in it and get that range of motion. Now that you've got that range of motion, just so you learn it. Just to get in it, now you've got increased range of motion. Now the second step would be, once you practice that for a few days or whatever, now you've

got, oh, here we go, I've gotten down into this new range of motion. Now get into that new range of motion and all you want to do is activate the muscles that you're stretching and activate the muscles that are opposing it. So if I'm in the split, I've got this new range of motion. I'm not doing anything but flexing the muscles that I'm stretching, just getting connected to it, which by the way is harder than it sounds. It's like you'll find that you can't get connected like. Well, this is not there.

Having like a partner or whatever, where someone's like touching the muscle. You know, when I do this with brink, brinks like here. Exactly, then I'm like, I can light it up. Exactly, so now what you do is you activate the muscles, you're stretching and then activate the opposing muscles. Activate the stretching muscles.

And the reason why you activate both sides is you're trying to get all the muscles to be able to connect to this new range of motion. But it still doesn't mean you have strength in this range of motion. Just means now you're gaining connection. Yes, of course. Well, once you've got that connection though and and you've practiced that, and now I can fire the muscles in this new range of motion, then you go to the gym and you lift weights, you've got this new range of motion, back way the fuck off on your weight.

Like cut it way down, at least 50% or more, and then practice now getting strength within that new range of motion. Build strength within that new range of motion, which will start. We have to build more force production. More force production, and watch what happens to your muscle. Well, it is a great... This is very, very challenging for a lot of people, including ourselves, because we've learned to get by, and reminds me of when Brink talks about, like, when we asked him that question

about athletes and their dysfunction, he's like, dude, some athletes have the most dysfunction, they just learn how to cheat their bodies the best. And it's like, man, that is so true. And what we have is a lot of people that have been training like us, 5, 10, 15, 20 years of lifting, that they've created these bad recruitment patterns. And now you're asking them to regress all that when retrain themselves, how to do a movement that they pride themselves on, that they've been doing for a long time. I just had a guy on my Instagram the other day posted his name's Bill and he posted on my Instagram that you know 10 years

of working out wrong the wrong way 10 weeks of maps black not only do I think I looked the best I have in years but my strength has literally tripled. You know and that's like that's the testament of somebody who's gone through it and actually put all these practices but man imagine how hard it is for that guy or for most people who've been training for 10 years. And that takes a lot of humility to go to assess the way you've been lifting weight and say, I need to work on this. I need to regress all the way back and go down.

Cause inside you feel like you can always make whatever you're doing right now better, right? Do you know what I mean? Like, I already have a base and I have a foundation. I'm just gonna make that process better. But guess what? That gets capped out. You hit a ceiling.

Well, then what? Well, this goes to back to my football analogy. You take these quarterbacks like a Peyton Manning or Tom Brady. When they first, and they get into the NFL, and they've learned how to throw a ball, but now the NFL, the Pash Russ, is so much faster than any other level that they've got a quarter less of a second to release the ball. And some of these quarterbacks never learned to adjust to that because they're getting sacked all the time because their release isn't quick enough.

And that has to do with where they're holding the ball. Like this, them holding the ball down by the chest versus holding the ball up towards their neck. That little bit of difference makes a difference of a quarter second than releasing and makes the difference of that guy going. That was funny. I saw Brady throw, like so, and the announcers were like, oh, that was a poor pass by Brady. It was not. It was right on the money. What happened was his receiver got tripped up for just like

a fraction of a second and he missed his mark. That was all his fault. It's so fascinating. That's what he has to do. He has to do high level sports because you know, we are so we've advanced. Yeah, you're looking. It's a game of like a like one degree. Yes. Milliseconds and and understand timing and I mean you have to and it goes hand in hand with what we're talking about right now you have to learn to maximize every little bit and when you, you reap the benefits of that. Doesn't mean you can't still throw a football with poor mechanics.

Doesn't mean you still can't do a squat without poor mechanics, and the other guy can't catch it, or you can't get build some muscle that way, but for optimal. And you know who's a perfect example of this? Mike Selimmy. Mike is a perfect example of somebody who has gone through. It's so nice having somebody like that.

He was like, oh yeah, Mike. Oh, yeah, he totally like embodies. I love him and I fucking hate him at the same time. You know, I look at him and I look cool. He's like the perfect example. I look at his body and his size and I'm a good 50 plus pounds on him. I should be able to do everything he does.

You know, at least 10% stronger when he's doing double of everything that I could do. It's cool. And I'm does, you know, at least 10% stronger when it, when he's doing double of everything that I could do. Cool. Well, I'm done, you know, competing kettle. I think I'm going to go for that 700 pound deadlift. Cool, dude. At 160 pounds. I'm saying like, it's just, it's insane, but I mean, you talk about somebody who did the ideal pathway, right? Started in gymnastics.

But he also doesn't have, he also doesn't have this huge ego that prevents him from going, you know, taking a bunch of steps back to relearn, you know, how to do certain things. You know, he's okay with, oh, okay, I can only, I can only do this exercise with a hundred pounds because I have to relearn how to move in this new range of motion. I have to relearn this technique. I have to perfect it and practice how to do it. So I've got to take some time off to just practice that. That is, that in and of itself is a skill. It's very difficult to do. Like I said, most people listening right now,

if I took, you know, a hundred dudes that worked out every day in the gym and I asked every single one of them, hey, listen, you're gonna try this new training technique, this new program, all of your lifts, you're gonna go down about 50%, you might lose about three pounds of muscle, but in six months,

nobody's gonna send it. In six months, yeah. In six months, if you're consistent, you'll be squatting better, lift it. Most people won't do it, they don't wanna deal with that ego shot. They want now too. They want it, yeah, they want it right now.

Or why can't I just fix it right now while going heavy on everything else? It's like it doesn't work that way. A lot of times you have to regress yourself and allow yourself the ability to relearn these things. Justin made a fantastic analogy. If I'm learning, if I'm doing an exercise in a new range of motion, if I'm squatting four inches lower, guess what I'm doing, a brand new exercise. It's like I just learned something new. It's not the same exercise anymore. So I have to be okay with the fact that because I'm squatting four

inches lower, that I'm going to be using way less weight. It's as if I've never done, because it is, I've never done it before. You've got to be okay with that. If you guys are not connected to Mike already, Mike is on Instagram at Kettlebell Lifestyle. It's all one word, so if you guys aren't following him, he's our first athlete that we were officially affiliated with in sponsoring. And he's up to some cool stuff. Yes, so that's why I'm telling people, make sure you tune into him. And then we don't really shout out people on the show

But I just feel like you know, he's somebody who a lot especially if you have any desire to get into Kettlebells and kettlebells sport and things like that I mean the guy's an Olympic lifter power lifter. He's just really really brilliant great humble guy And then also our buddy Danny over at Smart Strength Fitness on Instagram. He's helped us out. He helped out with the 30-day coaching and great joint. Right, right, kid. Yeah, on the trainer on the rise, puts out a lot of good content.

So two guys that are connected and affiliated to us that we take a lot of pride in who they are and the message that they're giving. It's not like we just attach ourselves to anybody. So you guys are looking for more great free information. Those guys provide a lot of really good stuff. Yeah, 30 days of coaching is flying there. If you have thousands of people already. Yeah, no, it's free, but it's valuable.

I mean, every day you get this email with a topic with bullet points, talking about that topic. We can want it just to be white noise. We just have some substance there. Well, and the flood of people. Well, we've also designed it too. So if you notice at the bottom of it, there's a section, there's ongoing comments where people can comment and give feedback. And this is going to be an evolving project for us.

Oh, it's going to keep getting better. You know, a lot of what we take, our business model is similar concept and idea of like how Apple does something. Release a product, a lot of people talk shit about it and say, oh, this're coming better. This that well, the idea is to get it out there. So we can start to see how we're helping people, what people want more. I mean, they want to iterate. Yeah.

And the idea is we're going to go back and continue to build this thing out to be this awesome 30 because we what we're trying to do. And I really want to I want to make it to the point where there everybody who would even consider getting any sort of coaching virtually online goes through this free 30 days with us before they ever think about investing in anything whatsoever. And I want to provide as much as we want to provide as much as we possibly can. So, you know, it's going to be an evolving program. As you guys are going through it, feedback, we totally appreciate. We already know what

the 2.0 version is going to look like and what we're going to start to include and add to it. So it's going to be great. I'm excited about it. We've got lots of good feedback already. Yeah, excellent, excellent. 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 YouTube. That's been growing quite rapidly lately. It's Mind Pump TV, MPTV on YouTube. That's been growing quite rapidly lately. It's Mind Pump TV, MPTV on YouTube post videos every single day, on exercise, mobility, improving range of motion. We got Mike Salami on there doing kettlebell techniques, great YouTube channel.

Also, find us on Instagram at Mind Pump Radio. You can find my page at Mind Pump Sal. Adam's at Mind Pump Adam, Adams at Mind Pump Adam and Justin is at Mind Pump Justin. Scoot you back, Sal! Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump

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