Mind Pump: Raw Fitness Truth - 465: Breaking Through Plateaus, Optimal Training Frequency, Most Athletic Lifting Sport & MORE

Episode Date: March 1, 2017

Kimera-Quah! iTunes Reviews! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about using MAPS to overcome plateaus, the most athletic lifting sport, whether it is better to do a workout all at once or throughout the day and a challenge to sell themselves and the Mind Pump programs. 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) 449: Best Squat Shoes, Dangers of Plastics, 2017 Fitness Trends & MORE

Oh man, not this shit again. Listen, this was our probably one of our most popular promotions. I'm fucking throwing my computer across the room. The maps Super Bundle, where we're giving away the no BS6 pack for me, the giving it away for enrolling in the map Super Bundle, and giving away the occlusion guide, and what happens? Poor Doug's been flooded. Doug exploded.

What is it our hosting service? What's it, Amazon hosting service or whatever? Goes down, so our sites all fucked up. Getting all these messages. You know how powerful it is. Well, it's not just us. I know, I think you read on the internet right now. There's a ton of big things.

It's huge. Yeah, it's huge. It's getting so lights out today. We're getting tons of messages. People are like, oh, it's the last day I want to enroll. I still want to enroll in that promotion. I can't, your site is all jacked up. What's going on? Very, very frustrating. Adam has already

pulled out his last remaining 15 hairs. We are very upset about this. So here's what we're going to do. We're going to extend. We're going to extend this for another 24 hours. So this promotion is going to be going on for one more day. We apologize for the fucked up website and for that problem. We're gonna remedy it by extending this one more day. So one more day, final day, maps, super bundle promotion, get the no BS6 pack formula and the occlusion guide for free. It's available at mindpumpmedia.com. Did you get a bulk order of long dress shirt looking things like are you gonna start playing the piano yeah bulk order tail yeah I'm gonna start playing a like classic piano

no we we would we went down to when we went down south when Katrina and I went down there actually had I haven't been shopping a while when when shopping at the there's there's some outlets down there so so and you just said hey, I'm gonna get I was I get some more Dang, yeah, you know what's wrong with them dude. What's wrong? It covers up your your assets my great glutes your assets such a shame I think that's why they got really popular. I think they've got popular because they disguise everybody with flat butts Oh, we'll see you got the you've got the assets bro. I think you're Way to go both ways you know so I got wow I got the wow long and the short easy Oh, I thought you meant something else. I'm gonna bring back the mid-drift real soon here

We're a good dress crop tops. We're beautiful. Cutter right underneath the nipples. something else. I'm gonna bring back the mid drifts real soon here right in the crop tops Right beautiful kind of right underneath the nipples. All right. I think it's time to get away What are we doing right now? She's on regular shirt. These people should know how much trouble Doug is going through right now I tunes try to fuck you guys iTunes is no longer putting up our reviews in order so Doug literally has to pay somebody to go through these things Find where all these new reviews are to count up total them then give them a hymn so we can go through and read them Then pick somebody who we're gonna give stuff away to also we can give a free shirt away

So much love the Doug for all his hard work that he continues to do over here And these are the little things that people don't pay attention to. Thank you Adam. I appreciate that. We had 17 reviews and we're given away five shirts, regular size shirts. First up, the real Josh Gill, D, the man 555, first place 1990, Lonnie Newbury, and your life is chess, all of you are winners. Please send your name the one I just read to mine pump Was it it's iTunes at mine pump You walk into a hot box it's iTunes at mine pumpPumpMedia.com, send your shirt size,

and your shipping address will get that right out to you. Thank you, we love you. If you want to pump your body and expand your mind, there's only one place to go. Mind, I'm mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Don't get lost, don't be another one, Joe. Good night. I can envision myself spinning around Austin Andrews I can envision myself spinning around and a circle of balancing on my fucking back tire of my BMX

Damn, you know what I had I had like a white bike with white pigs and like bright green tires Damn epic. Did you know something the mango's mango's mango's GT back could be but I was working out as being I was working out this morning I could have swore the station that they had on the station that they had on that we were lifting this lifting to was shitty 80s music not 80s music shitty 80s music. Here's one of the songs that was on you could really you know say that I know you just cuz you were cracking on my sent of an angel I thought that how could you say it? Listen, it means I'm so I play that now. I want to hear to my heart. I walk into the gym. I play that I want to see if you guys remember this song right? Maybe shit. All right shut the fuck up listen

Oh my god. You're so aggressive. Listen Nothing yet Ready is like coming to America without her faithful You guys don't remember this you have the longest setup for these things Remember this no Johnny she said murder wait, wait, shut up You don't remember nobody's ever heard this song in their life This was fucking the shit. I was not even a thing Yes, it was nobody knows that it was L the bars the same guy who sings rhythm of the night

It's funny Back when you were cool you were not cool. Oh my god Listen here you fuck You guys don't remember this song Okay, okay, it's that guy okay You know I would consider him to one right he would be a one hit wonder my That's like saying the mock but you guys other song He came up with it. Nobody fucking no nobody knows Nobody knows nobody knows listen. Let me tell you sal finds one hit wonders and then becomes big no

Let me explain to you guys why I'm cooler than if it was like Science maybe I can you listen to my thing science. Well, listen, okay, I am always listening I'm gonna tell you why I'm cooler than you guys This is this is true now by the way. This is a fact This is a hypothesis. This is a fact because hypothesis is true because there's a study Let's be sure I'm just kidding about that, but we're gonna be scientific about okay What defines cool one of the main things that defines cool is that whatever whoever's cool Hmm doesn't realize or think they're cool like they're just the cool. So I have no fucking idea that I'm cool.

Therefore, I'm cool. So that according to the latest, I do like this theory. I do like this theory a little bit. So a little bit I do. And you guys think you're cool. Because it makes a little bit of sense. And you guys think you're all cool,

but you're not. It's not a lot of cool. I don't think I'm cool. I don't think I'm cool at all. Which means I am. Well, maybe we went through this process that you're going through already a long time ago Yeah, yeah, maybe we realize a long time. Hey, we weren't This in fans is what I want you to do. I want you to Instagram and go to mine pump radio and I want you to vote

Who's the cool on who's the fucking cool the cool factor? Who's the coolest Justin that see now you make Justin has to make a meme now or has to make a like a Photo shot. I want you to make a meme. Yeah, why would you do that? You already know we always lose the Justin No, it's not even that like Adam's the one that's all the fashion. No, it doesn't matter bro We already already know it will happen Definition Just in place the pity card It's that people are like oh yeah, you're not a douche bag It's great.. We're in it. We're a disadvantage. We it's all a fat people. I mean, it's like, oh, I got to so great.

Hey, did you know I'm great? I'm fucking great. You talk about how great I'm great. Let me tell you what I'm telling you that I'm not listening. No, wait, remember when I was great? Just you're great. Here's what happened. So the UK did this poll.

This online poll to name this huge ship. And it was a poll online and people had to vote or, you know, put out what they thought the name should be. The winner for the name, which they had the name, the vote was Bodimic Boatface. Because people online are like, this is a joke. We should all vote for the joke. They face therefore Justin wins the polls Just as the equivalent of body We know what happens we know you we know the reality me and Adam have to talk We're so beautiful. I know but you're gonna lose still If you guys were just like a little more humble

No, that's not it. It would be easy. I'm not you guys would break it in in fact. I mean I'm so humble It's what makes me so attractive It's my humbleness I just don't know if the general you know public Do you think do you think that the listeners think that? Who do you, who do you, Adam or the most? I wonder who's the most important. I was just gonna say, who do you think is the most opposite of how they're perceived, right?

By, like, these are all characters on the show, by the way. Yeah, yeah, totally. No, I do crossfit after work every day. You know who I would like to, I would like to take a poll of people that have actually listened to the show and like to I would like to take a poll of people that who have actually listen to the show and then like met us like either at a seminar or met us afterwards and who they think is more different than what they would be interesting. That would be interesting to me like who's surprised in the most like when they met like oh I thought he was gonna be more like this right. You're gonna win that. Why do you say that? Because you're a lot nicer in person. Yeah

everybody. Everybody thinks you're an asshole. Everybody thinks you're an asshole. Yeah, he was crazy. Everyone's like, man, he's just like, goes places. Yeah, everyone's like, man, like, whoa, man, I said hi to Adam and he said, he said hi back to me. I thought he was going to talk shit, make newsflash. Adam actually cares about people. I don't know if you do that. Yeah, I mean, because it doesn't come across like that. You guys both jumped to that really quick. You both think that, huh? No, I do. I know. I think we're joking.

I think, so here's what makes me laugh, is in public when I meet people in public that listen to the show, because you know how my memory works. I have a photographic memory, but I don't have any control over it. I can't just randomly. Oh, people want you to.

So people ask me, and I know, you tell me a step of your race related to it. People ask me some heart like some question of a Oh no man It's outside of my wheelhouse You got me and they're like looking at me like I thought you were Cause we screen things, we screen things that you know you're versed in

Or I thought you knew stuff and I'm like I only know shit that I know I don't know shit that I don't know You sound very awesome in this box So I don't know Well something that I't know. You sound very awesome on this podcast. So I don't know. Well, something that I actually think that we're going to do in the next year or so, because I think it's only fair. Some of my favorite podcasts, like the Joe Rogans and the, you know, louder with Crowder,

like these guys have a person who is like fucking Google Wiz who sits next to them and their Google Wiz and their to them. And they're Google Wiz and they're intelligent people. And they're confirmed everything. Yeah, and they're just full shit up right there. Yeah, and their job is to literally get on the internet and surf whatever we're talking about currently. Pull up articles. Yeah, pull up articles.

I'm like, holy shit, if I had that in front of me, this would make my job so much easier because a lot of the stuff that we talk about, like sometimes you guys say something, I'm like, oh my God, I haven't even thought about that. And so long I gotta go back. Now I gotta remember to, then I gotta articulate, and then I actually have to do it without making up a word. I mean, that's just a lot of shit going on in my brain all at one time.

You know what I'm saying? Like, if I had to read, oh my God, what a right answer. Internet, yeah. Next to me who's spelling out, we're all shooting from the end. I wouldn't make up words. Can we have a Can we do you understand? Can we we're all shooting from the yeah, can we please make a An Adams guide or Adams vocabulary guide? We need all of the words you've made up 100% that would be so Adam's no one would be awesome as if someone actually has gone through all of them

There was like these little blurbs Because over of of course, a 450 out of me. I've almost done it for a full episode. You'll be like a whole episode of this. My favorite one, we have to name our favorite ones. My favorite Adam word, it's not a word that he made up, it's a word that he used wrong, over and over and over and over and over and over again.

Which way is it? When you were talk about someone who's an aspiring trainer, you would say, inspiring, aspiring. It's inspiring, inspiring. Oh yeah. You would say, inspiring. Inspiring. Inspiring. Inspiring. Oh my favorite. God damn it. I just didn't say anything for so long.

It was so basic. You have to do it. Yeah, that was so amazing. Justin, do you have any favorites? I mean, I love library. Yeah, libraries. That was a meme made on the forum. Not too long.

Somebody made that. They did. Library. I pronounce words wrong all the time because I never heard them spoken. I just read them. And I say them like, what was the one? I just love how he just like blazes through the last part of it. It's not like if you come up with a really long word right now. Do you remember when we interviewed a dictionary? Like when we interviewed what's his name? I am Badejo. What's his first name?

When I said part, you know, part of it I can't explain is how it just happens naturally sometimes But then there are times where I'm like fuck I can't pronounce that I'm just gonna blend it all together Really fast and it'll come off the same way. It wasn't that great of an episode. That was an episode, but you have to listen just the intro and Adam's like, oh, here we are. This was an early episode. So it's back in the day. He's like, oh, we're sitting here with my friend,

Brian and Bridget. He just, I am, but just, whoa, I, I, well, let's bring him to Rome. I'm in the whole time. Hey, I'm in Dejjo. I'm in Dejjo,

I am. I am. I am. I am. Yeah, I am. But Dej show is not the easiest thing to pronounce For sure Brennan does not have an ease and I he's a buddy of mine who I've talked to many of times and heard to say so I You know when I'm talking I'm announcing it and I'm like in my head I'm going like oh fuck is it I and I and I been I bow shit. Let's just put it together Let's just mix it up. Let's just mix it with the front and the back, and then we'll squeeze it together,

and then just keep going, and then hopefully, only the really smart people pick up on it. Nothing like a little front to back, if you know what I mean. My favorite is when we include. My favorite is the people that think I don't know. Yeah. I know.

We'll include a word like we're trying to sound smart, and like, you know, like combo against your, your like a study that you're presenting, or whatever, and we're just like, oh yeah, mine a conjure. Yeah your, like, study that you're presenting or whatever and we're just like, oh yeah, mine a contra. Yeah. Exactly. We have to use mine a contra, or flex, flex capacity. Flex capacity or like super-cofffudge, you know, delicious.

Exactly. Yeah. One of those. Bring the bird. Wee-caw-single-edible. Caw-mer-caw! Today's Caw is being brought to you by Kine-Marikoffee. It's the only coffee that is infused with all natural neutropics for a cleaner, color, and more focused buzz without the crash. Put the Kine-Marik link at MindPumpMedia.com

and input the discount code MindPumpACheckout for 10% off! It's the motherfucking fwing 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 Lifting since I was 17. I've never had a personal trainer, but I've made a lot of progress. I feel like I'm stuck in my fitness journey. How much will the maps programs help me if I start doing maps? Keep in mind, I'm not in it to compete or anything. I do what normal 25-year-olds do. I drink about two times a week, all together about 10 to 15 drinks, beers and mixed drinks. I tend to eat clean Monday through Thursday, then I try to be as consistent as I can be, but some bad foods are the good thing.

This reminds me of myself right here. This could not be. It sounds like an infomercial, wait and a half and you're gonna go. No, and this literally, this sounds like me as a 25 year old trainer who is like, who literally, okay, so turn to steroids as the answer That could not figure out like why I couldn't get my physique to the next level And I was certain at that point because I felt like I tried different types of workouts and training a certain way and

You know, I understood what was good for me and bad for me. And I ate dialed Monday through Friday, Saturday and Sunday. I would drink or eat off the menu plan or whatever. And I was in good shape always as a trainer, but I never found that elite shape. And deep down I wanted to be in that magazine cover shape. And I couldn't put it together like why I was not. And my answer, which is why I'm very passionate about speaking about this with people on the show, was, was anabolic, because I thought that's what I needed to do, because I, everybody

I knew at that level was taking them. And so, oh, that must be the difference between me and them must be there taking anabolic, and I'm not. And so once I did that that and I was completely wrong No, you will be blown Absolutely blown away at the difference proper nutrition and good Good exercise programming. We'll do for you. So let's go back for a second. Let's analyze what he said He's very clean. We don't know what that means

Well, let's just assume he eats a good diet for his body. Monday through Thursday, that literally means, he washes his food. That literally means almost half the time he's shitty food. On Monday through Thursday, the means Friday, Saturday, Sunday, so three days out of the week, he eats probably crappy and drinks alcohol. So right away, if 60% of the time,

and even if it's not crappy, it's less clean or less good in his energy. He already said he drinks, he enjoys himself, he's 25, my bet is, he doesn't pay attention and he eats whatever he wants, especially if he's super strict Monday through Thursday. So consider you're eating very well, 60, 65% of the time, the rest of the time, you're not eating well.

That's not, and your body's gonna reflect that. And you're admittedly admitting that you are admittedly saying that you drink every single week once or twice a day, which alcohol is a whole nother hot performance enhanced. Well, alcohol is a whole nother monster because alcohol does not provide any benefit Like at least some bad food or at least some helps you get laid

Eat at least some of the food that we know out there is not ideal for the body still has some benefits You get some things from these foods alcohol do you even get shit? Mm-hmm you ain't getting I mean wine what antioxidants get the fuck out of you drink some pictures Yeah, you're not getting you're not getting anything beneficial from those ex-caliers. Those are wasted calories. They're not only wasted calories, but just alcohol is just, I mean,

the odds that you're gonna eat a bad meal after drinking alcohol are very high. Happens to me, guaranteed. If I'm going out and I'm drinking and parting, odds are the next meal I'm gonna eat are gonna be, is gonna be not something that I will be good for me. This point in in his life is I remember like we we always talk about in the show like paradigm shattering moments right

where we like made this huge transition in either the way we ate or how we trained or how we taught clients like this was a major paradigm shattering moment for me was where he is at in his life was you know being honest with himself that, hey, I, I let go a couple days out of the week. I dialed in during the week and I can't put it together. Why the fuck? I can't get in the shape. And is it your program? Is your program going to give me like, and no, it won't. Like, I'll be the first to tell you that, you know, you just switch from what you're doing and you just go, oh, is maps going to get me shredded?

Like, no, that's not our pitch at all, and it'll never be our pitch. Like, you first have got to get that other piece figured out, and I didn't put it together until back then, which was way before Fitbit came out. We had the body bug, which was the first official legitimate fucking, you know. It measured how many calories you burned. Yeah, and it was accurate.

It was relatively accurate. Yeah, 90, it was in the 90s. It was a first. It was more accurate than most was in the rough. Well, before that, okay, before. Yeah, and it was accurate. It was relatively accurate. Yeah, 90, it was in the 90s. It was a first record. It was more accurate than most was in the last grade. Well, before that, okay, before that, it was again. Well, let's talk, no, let's talk, let's talk fucking numbers and science.

Before that, the highest tool was rated at about 65% accurate, okay. So it was, it was like years ahead. Exactly. So body bug comes out and it's in the 90s. That's a huge difference in how precise this thing is. Well, it was great was great was seeing that and then seeing an actual calorie burn.

When you're doing these cardiovascular types and workouts where you're on your treadmill, your treadmill's telling you one thing based on your heart rate versus what's the calling in the bod. Well, this is what opened my eyes so much was seeing that this huge discrepancy in what I thought was uh, you know, not that bad of a day in comparison to what I was doing the rest of the week.

So Monday through Friday, I was dialed. I was eating well. I was training hard Saturday, Sunday. I would let off the throttle. I wouldn't, if I were to take a day off the gym, it would be one of those days. If I was not going to count food or gym, it would be one of those days. If I was not gonna count food or calories, it would be on those days. But when I did and when I was tracking,

I realized holy shit Monday through Friday, when I'm working, I'm moving so much more than in addition that I'm training hard, plus because I'm doing those things, I'm also more careful about what I eat. And then on Saturday and Sunday, when I just say fuck it, I'm not gonna pay attention to that.

I was over consuming and I was not moving enough and I wasn't training all of that added up. It wasn't enough. It wasn't enough to make me fat. It wasn't enough to make me not in shape. It was enough to keep me from getting to the next level of fitness. It was, and here's the second part to this,

if you address your nutrition, which is very important, and really, rather than being super strict Monday through Thursday and then going off the rails Thursday, Friday, Saturday, Sunday, what's a better option is to eat better every day, not perfect, because you're gonna go on and off, that'll throw you on and off, just the better most of the time,

just average out to eating better all the time. Well, and what I do wanna talk about programming, because here's a deal. Well, before you go there, let's keep giving free advice first. So the first thing that I did for this, what I did for me was like, okay, I didn't try and like fool myself and things like,

oh, I'm also gonna quit out, quit party and quit ever having a pizza on football Sundays, quit doing all these things and just be like, perfect. I started real, what I connected was, hey, if I really had a craving for a burger, I really had a craving for pizza, it would probably serve me more beneficial to have that on a Tuesday after a day that I trained 10 clients, squatted heavyweight, and then afterwards some of my calories went to something like that. And it would serve me better if on Saturday, instead of that being my consistent day that

I didn't work out, I always trained on the weekends and I took a day off during the week instead when I was really mobile. These type of things already will start to make a better change. Now you want to keep this in mind because people are going to hear that and they're going to say, what's the difference? The calories add up to, because people are going to hear that and they're going to say, what's the difference their calories add up to the same at the end of the week? And you're right, they do, but here's the difference.

When you're pairing higher calories to more activity, you're typically busier on that day, you're going to believe it or not, there are some studies at show that you'll still eat a little bit less. When you're pairing high calorie, whatever I want, today's when you're lounging around, statistically speaking, you're probably gonna eat more.

Probably for a number of different reasons, like you're sitting around, you have about more to do. You've got more time to eat out. So the reality is what ends up happening is when you pair your higher calorie days, you're more active days, you tend to do less damage anyway, because you tend to eat a little less.

So there's a psychological component you wanna keep in mind, and that's what Adam discovered with his nutrition. Now, that all being said, I'm not even going to talk about maps because we've talked about maps enough, we've talked about how it's programmed enough. Let's just talk about proper programming because I can 100% tell you with full confidence that our programs are programmed out expertly. The difference between a poorly programmed workout that's executed consistently versus a well-programmed program that's executed consistently. So both of them are done consistently. One is

just shitty programming and one is really good programming. The difference between the two is night. It's a star of interest. It's not a little bit of a difference. It's a massive difference. It's the difference between, I'm not progressing to, holy shit, I'm progressing on a consistent basis. It's the difference between, I look the same for months to, in 60 days, I have a before and after. You're only gonna get so far when you, you know,

consistency is literally the only sort of metric that you're holding onto. And that's obviously we've stressed that enough to where like a consistent program is gonna beat no program any day of the week. However, now that you've gotten to that place, now taking that a step further and like applying like a proper program into your protocol, you're

going to have that same response that you did going into just the consistency factor. So you just have to look at these levels and steps of progression. It makes a huge difference. Do what you're doing now. Don't change anything. I'll make this challenge all day long. Take your workout and replace it with better programming and boom, you're going to respond.

Even if you didn't change anything else. And of course, that doesn't take into account if you have a completely horrible diet and sleep schedule and all that stuff. But let's just say everything's around normal. All you do is change your workout and make it more effective and efficient in terms of its programming.

You're gonna get results. I mean, I'll never forget switching my programming from body parts split to full body, just basic. This is even before I really understood the intricacies of, you know, the kind of program that we put into our programs. Just doing that alone, I literally added something like 10 to 15 pounds to most of my lifts the first week. It blew me away. And this was, I was already had been training for a long time. It blew me away to what I would go to the, I would go lift. And I'm like, whoa, that's 15 more pounds that I lifted last week. I haven't had a strength gain that quick since I first started lifting weight. So programming makes a tremendous, tremendous difference.

Unfortunately, the fitness industry, which is driven by the supplement industry, has completely hammered into people's minds that programming doesn't mean much. And it's all about diet and supplements. It's all about diet and supplements. It's all about diet and cakes and bullshit. And the reason why they do that

is because that's what they can sell you. There's not a lot of money in selling programming. Unfortunately, that's what we do, but there just isn't. There's way more money in supplements. Yeah. There's not a lot of money in selling programming. Unfortunately, that's what we do, but there just isn't. There's way more money in supplements. But the reality is exercise programming. Huge, huge impact. A more fatie.

Which lifting sport do you consider the most athletic? So we have to pick a lifting sport, not a sport that incorporates some lifting. Like a sport that needs some lifting. Or the lifting sports. Olympic lifting. Olympic power lifting. Kettlebell sport. Kettlebell.bell what else what else would be up there

strong man strong man uh... what else I would say my I would say that this is changed for me really yeah I would in the past I would probably say allie I would pick lifting yeah I would throw crossfit in there I yeah I know you could throw crossfit in there um I and they could and honestly throw crossfit in there. And they could, and honestly, a crossfit athlete would definitely rank up here in my top three, probably. Of course.

I would not, you know, as much as we talk shit about crossfit as a way of getting healthy and in shape for people, I don't deny the elite of them are not some of the most elite fucking athletic or all the way around athletic. The newcomers of damage. Well, we have to, first of all, we have to define the metric here. So let's just most athletic.

Yeah, so let's just say that's most athletics to all of us. Here goes again. There's your mouth getting lazy again. Here's what we have to, okay, here's a good metric. Let me know if you guys agree with us. Oh, sure. If we took, let's just say we took

a good athlete in each of these sports, in each of these lifting sports, and then we put them into different sports, football, basketball, swimming, baseball, track and field, which lifting sport athlete would generally do better in all of the sports. That's the metric that I want to use. I don't know if that you okay. I think you need a narrow that down a bit because well you're gonna say a little bit of the i i i i think i'm i think i'd be right with you i think a top Olympic lifter

would you better and most of sports know i've got a response to the flexible and the power on command all i'll i'll challenge you with the crossfitter then because you get you just say that and you mentioned swimming and stuff like you you can't put an endurance stamina, you can't put a stamina endurance sport in there and think that Olympic lifter is going to be great that they're they're trained for you're watering down. So you so you think a crossfit a crossfit athlete a top crossfit for that fit athlete would do better or have more stamina. So let's do this all around

than a kid about the bullshit argument. No, I think that's what I think is number one. So I didn't get a chance to say why this has changed. Okay, for me, I would argue with now with my knowledge of kettlebell sport, which I had very little, you know, a year ago, and I have just a little less than very little now, I feel like a kettlebell sport athlete would probably be, in my opinion the most athletic because of all the attributes that encompasses of being an elite level. And the programming

is exactly. So, to endurance power, like articulation of skill, body mechanics, proprioception, all those things, I think, power on command think if you are an elite of all those categories, like if we were to go Olympic lifting, power lifting, kettlebell sport, crossfit, and pick the number one guy in all of them. And they'll have equal athletes. I agree. And I would pick, if I had an, I said, okay,

who is you, you got to pick one guy on your team, and you're going to go play all sports, not knowing what that's going to be, not knowing his specific challenge, but you get to pick an athletic body and you get to pick from those sports. I would pick the guy who is the primo kettlebell sport guy to be my right hand guy because I would think that is I could see that argument. Yeah, I would say between the Olympic lifter and the kettlebell sport. The problem with the Olympic lifter is I'm going to i'm gonna yeah i'm gonna

fuck you up in all the endurance and stamina things i don't know about that i mean it is yes yes there's some olympic but there's not enough of them that could that could that i could see that i could say hey i'm gonna get the adapt to it in a reasonable amount of time that you're gonna train you don't have that time you're taking you're taking this guy straight over and then you're gonna play basketball baseball football swimming soccer you're gonna go to those don't have that time. You're taking this guy straight over, and then you're gonna go play basketball, baseball, football, swimming, soccer. You're gonna go do that.

So, it's catabas for you, right? Because it'll have that endurance factor. That's already built into it. It's got a little bit of everything at the elite level. That's what I felt. And the reason why I think they would feel- I feel like it's more controlled, and it's more an expression of all those different attributes

in comparison to CrossFit where, you know, I feel like things get less, you know, like specific, you know, as far as the skill set is concerned. Well, the polyhazard down as far as like, you know, like how you're going to kind of maneuver your body into that position. So they find ways to cheat around it versus like expressing the skill that's highest level that one. And here's what you also want to consider, by the way, this is why it's a tough thing. You should explain what he just said.

I think it's a very good point. Well, I will in a second, but this is why this is a tough thing to do is if you look at the top, I don't know, 160 pound Olympic lifter in the world, you're going to find an elite specimen of a human being over CrossFit and Kettlebell Sport and all these other things. And I'll tell you why because Olympic lifting is worldwide and there's just a lot more people who do it. Kettlebell Sport is a small sport. But if all things are equal, if we have the same access to the same amount of people, the same kind of money being spent and the same kind of whatever, I think Adam, you make a great point because and the reason why CrossFit's not up there is because I have yet to see CrossFit programming

that is anywhere near a scientific as Olympic programming or even kettlebell sport programming. Like Mike Sulemi, who I know he's not representative of the sport in terms of his programming, but he is, I think rank number one in his category in 2016, if I'm not mistaken, he was rank number one, Mike Sulemi's programming and the way he approaches his programming is brilliant. The guy is, I would 100% you see the level of detail.

He's a master trainer along those lines. A master trainer for sure. And I know one one, I see one. Yeah, he's not even comparable to your top cross-fin athletic. Yeah, and I see how he applies his program. I's not even comparable to your top CrossFit-S. Yeah, and I see how he applies is for you. I know that you would never like to admit that, but that's something we're seeing.

Yeah, and I haven't seen any kind of programming like that come out of CrossFit. I've seen Olympic lift of course, Olympic lift. Well, even if you have great programming, you're also asking, like with CrossFit, you're asking these guys to spread out over gymnastics, power, Olympic, endurance, sprinting, running. Like, there's so many different modalities.

Some people would argue that that would make them better. No, well, it would, and that's why in the past, and that's why I was challenging you guys early, that, you know, hey, CrossFit guys are going to be pretty badass altogether in so many areas. That's why it wouldn't be a, you know, it would be a guys are going to be pretty bad ass all together in so many areas. That's why it wouldn't be a, you know, it would be a decent pick. If we all had to pick, right, in order, and let's say we rolled the dice, and I get to pick first, and I go kettlebell sport guys, you know, there'd be a good argument for you guys to be rushing for the CrossFit guy because he more than likely he's going to have a pretty good balance

of a lot of different things because he's become a master in all each one of those individually, but he's become at the elite level or pretty damn good in all of these areas and arenas that would contribute you to consider yourself as most athletic. But athleticism and health is totally different and I think that's where so many people get crossed up with how they should train themselves is,

you know, athleticism is this like an extreme pursuit. Yes, and it's an expression of you being able to take these different attributes like strength and power and endurance and expressing them at the highest level. And that's totally different than, hey, I'm somebody who wants to look awesome or feel awesome or be really healthy. The rest of my life. Which is exactly, which is about 90% of the population. I'm not talking to somebody who's listening right now and they see themselves as the Primo CrossFit guy

or the Primo Olympic Lifter guy. Dude, you have your own goals and visions of what you see and that's a specific thing that requires specific type of programming for that exact adaptation. And you know what was uh what was eye opening for me as a as a teenager was I met I forgot who it was dammit I wish I could remember it but I met an ex pro football player so So this was a who was it? I can't remember his name, but he played pro football 15 years before. So he'd been 15 years out, right? And so he wasn't old by any means. I think he was in his 40s,

right? But the guy was walking funny because he had, you know, messed up knees. He told me he has to pay in killers every morning when he wakes up. He told me all the problems he has, and we had this conversation and he said, he goes, oh yeah, he goes, I don't, there's not a single one of my peers that played high level sports, including other sports like basketball that aren't, you know, have limitations now with their mobility and their movement and their health. And it made me really realize, and this I challenge all of you, look at all your professional sports, all your elite high level competitors in different sports, and look at them after 10, 15, 20 years after they left the sport.

And what you're going to find is a lot of poor health. You're going to find a lot of problems across the board, across the board, across the board. And this is because training, competing, or at least training to compete at that high level is not healthy, it's extreme. And there's a definite, definite trade off. And again, I'm not saying you should. And you're pressing the boundaries though. I mean, that's, that's your whole pursuit is to be at your utmost, in performance and

your optimal level of performance. And anything like if you just compare it to like driving a car, like you're going to be redlining that entire process that you're driving a car, think about the lifespan of your engine as you're redlining through every single turn, every single like straightaway. I mean, it's just a matter of like, all you think of as an athlete is like, how can I optimize probably performance in this particular arena, in this particular aspect of

like movement or what I need to do to improve my response here. And it's always at a really high level versus like, you know, can I sustain? Yeah, this is a nice sustain. It's an important, it's a hard question. It's a very, very important point to make. So I think that's why we kind of spent some time on that part. Yeah. Bring on the next one.

Bring on Doug. Mofo Lolo. Mofo Lolo. Adam's Adam's cousin or something? Mofo Lolo. Mofo Lolo. Is it better to work out once a day or do reps throughout the day?

This is, let me tell you why I like this question. I love it when the answer to questions is both. Yeah, both. Do both. I wish there was, I actually wish there was a little more studies done on this. There are, there are some studies. No, I know, there are studies, okay?

It's half of what is, why the trigger session is involved in all of our programming, why we believe in frequency. But here's a thing though, I wish that I would argue that it may be more important than we think. I think that when I put together the frequency thing, it was such a dramatic change in my body that it made me go, whoa, maybe we've got this so backwards that not enough people know that what a game changer, just that concept alone is. When you train it, when you train once in a day and you do a full workout, your goal is

to create a decent amount of damage to your body. That's what I'm focused on. That's it. And the signal that you're sending is a repair rebuild and overcompensate signal. But that's not the only signal that your body will receive that tells it to, that can tell it potentially to build muscle. The other signals just include frequency of movement

and some trainers have called it greasing the groove and Opavl talked about greasing the groove and other sports, Olympic lifters will do this. Well grab a very very sub you know max weight you know like a very light weight and they'll just practice technique over and over and over again. Technique is the skill of it. It is repetitive patterning of what's being a staff. They're both very important look I have a friend of mine who she's going to compete in her first bikini competition and one of her goals along the way was she wanted to be able to do more than one pull-up. She told me, I want to do more than one pull-up. I do pull-ups every time I work out my back,

I go to failure, I get real sore, I do all this crazy stuff. And they said, okay, here's what you do. Stop doing pull-ups in your workout. Go ahead and work out your back, reduce the intensity a little bit, and this is what I want you to do. I want you to set up a resistance band on a pull-up bar at home so that you can hook your knee under it, over it. And I want you to do three assisted pull-ups that feel moderately intensity. So in other words, nowhere near hard, but not super easy, just enough to where she could feel it,

but she's practicing. And I said, I want you to do three full range of motion. I just said, do three band assisted pull-ups, three, four times a day. Walk by the bar, do three, go about your business. If you walk by the bar again, do it again. And, you know, two to four times a day, just practice that. Within a week, her normal pull-ups went from

almost two to five, five body weight pull-ups. Yeah. That is a huge boost. That is not out of the ordinary when it comes to people who have never utilized the effectiveness and efficiency of frequency training. That is 100 that is actually quite common. Well, we also want to take that advantage. Let's be honest. We we knew that that's part of why maps would be so game changer for so many people with the trigger sessions. We knew that, okay, most people, even people that kind of understand the frequency principle

really haven't applied it or programmed it, you know, because I have never seen a program with it before, not to take advantage of it to the level that we do with the trigger sessions and the way we've designed the foundational sessions is that it really ramps up their frequency and we know that if most people aren't doing that that they're gonna see this huge and that's why so many people go through it. It's also why we can have a 30-day money-back guarantee is that we're like, okay, we know that 90 plus percent of people that go through this are not only gonna be happy and noticed, but they'll be like, whoa Yeah, and that's why I would argue too that like probably it is better to do it more throughout the day because you know, that's something you like most, the majority of people

probably haven't ever done. Well, there's two ways to look at this. I feel like. So if you know like, okay, dedicating one hour of my day to my lifting, whatever it may be, right, whatever your goal is maybe. And you know during that one hour time that you accomplish X, Y, and Z. And what I mean by X, Y, and Z is the amount of sets, the amount of reps, and the amount of muscle groups that you work. So let's just say hypothetically, your goal right now is to build your bud or something or build your chest. And so the amount of sets and volume reps, total everything that you do in that one hour

that contributes to building this area or building this muscle that you want to focus on. Now if you took that exact same amount and spread it out over the day, or the week, or the week, exactly, right? Because you're not looking just today, you're looking at that, you did that in that one hour. If you spread that over a week,

you're going to see more benefits by increasing the amount of times that you do it, just keeping the same. And the reality is, if you do it more frequently, you're actually going to be able to increase volume very easily too. It's mind blowing when you do it.

And by the way, there are now several studies that compare a body part being worked once a week for, say, 20 sets to the same body part being trained three days a week with 20 total sets. That's what I mean. You can see this. It's the same amount of work. The days a week with 20 total sets. That's what I mean. You can see this. It's the same amount of work. The difference is you're working it more frequently

and it's conclusive. It's more effective. And you build more muscle. So that we know science, right? Science is proven that already. But then what we don't talk about is actually, and this is where the trainer experience comes in, is I know from experience that

when you have somebody do it more frequently, they're more likely to do more volume too. So then you get this like extra benefit of, hey, if I'm training my legs, you know, three times a week instead of one hard time a week for an hour long, guess what? I think is something so and what I'm what I'm saying is this, I remember like when the first time this like went off for me is I trained, you know, roughly 15 to 25 sets or so of legs on leg day, and it was a fucking nightmare. It was like, I dreaded it every week,

but I knew I had to do it, and being a big tall guy, it was like, fucking death to train like this, but I did it, and it would just, I would be just nauseous afterwards. And then when the frequency light bulb went off, I thought, okay, well, if I'm doing a total, let's say, 20 sets in that hour, and now I spread it out over three times,

then I realized like, oh, this is easy. Six sets, I mean, six sets is something, that's so easy, like, to knock that out real quick. Like, I got so much more in the tank. So then I would end up doing eight, and then 10, and then 12, and then, mentally, like, better that out real quick. Like I got so much more in the tank. So then I would end up doing eights. And then 10 and then 12 and then. And then mentally like a better that is, right? Just like, you know, on your psyche going into the gym,

it's like, you know, getting outside of the, I want to just punish myself. Oh, yes. It's just like, it's so refreshing to get to that place in your training. There's such a smarter way to do it. Yeah, you know, you know what's going to benefit you without having to sort of prepare your mind and mental

discipline to be able to handle a lot of these fucking crazy workouts. And now we have to say this. This is also an important piece of this. Okay, is that intensity is inversely related to frequency, though. Okay, so if I'm training, let's say I'm doing trigger sessions, which means I'm doing three times a day, you know, I'm doing a form of exercise on,

let's say my biceps, I can't do them with high intensity. You will fry your body, you'll cause too much damage, you'll hurt your, so if you're doing something more and more and more frequent, you reduce the intensity a little bit along with it. And so the more frequent you work something out, the more you reduce the intensity. So, but however, keep in mind, intense workouts are still important. The reason why I said you do both is you do your workout that's hard during the week. But on the days in between, go ahead and practice exercises or do what we call trigger sessions where you're sending that real low real low muscle building signals to the muscle.

You're moving it, you're stretching it, you're contracting it throughout the day. So you're getting the best of both worlds. Now back in the day, this kind of got convoluted because you had bodybuilders who started taking steroids who could really get away with not sending a frequent anabolic signal to a muscle. They could hammer the crap out of it and then rest for a week. And their bodies operate a little bit differently

and that became popular and that's all we've ever focused on. So now if you look at all the muscle building routines that are out there, they're all based around that principle of hammering your muscle and then rest for once a week. They are fundamentally flawed, fundamentally flawed for most of you listening right now. If you took your workout, you took your body parts split, I don't care if you enroll in maps or not. If you just break up your body parts into three workouts, do the same amount of volume for the whole week, you're all gonna experience more games. Most of

you will experience more games. If you want to take the next level, you enroll in maps and you have expert programming. With that said, Sal, comic fitness says, sell yourself, boy. Jesus Christ to you. We haven't done that enough. Well, we're gonna do it again. Why should we buy your programs over any other?

Yes, I believe you know what you're talking about, but why buy from you? That's because, because, because you're gorgeous. Because you're in your sales hat on. Because we're handsome. Yeah. I'll actually care about you comic fitness. You know what though? We need to be we need to be a little bit I want to be serious with this for a second. I'm not gonna sit here and sell the program

uh or I'll say this our background and experience has is in training thousands of people we've trained lots of thousands of people. We've trained lots of everyday average people. Let me stop you here. This is why we started this podcast. Let's forget about the programs. We knew that there's this fucking gaping hole in fitness.

And that doesn't mean that there's not another somebody out there that's really smart that's giving out good information that's not providing a good program. But the the amount of people that are is so fucking small and the irony is the people that are most people don't know who they are because they're not in the limelight. It's not the sexy Instagram star who's super popular because he does cool ass videos and he's not a hell of funny and he's super ripped and takes great selfies or has a badass fucking Nikon or fucking DSLR camera that they're shooting with. Like that's who's giving most of the information out there.

So we knew it was gonna be like, child's play for us. We knew when we got into this industry, it was gonna be like,'s play for us. We knew when we got into this industry it was gonna be like this is there's so many things wrong and there's so many ways that we can help people and we just chose to go after the one that was going to be easiest for us. Where we saw the biggest discrepancy in helping people because let's be honest. We saw programs that didn't change ever a majority of people's lives then we wouldn't have a real business. But we knew that the gaping hole was holy shit. Okay, so we can't compete with how sexy these guys are.

We can't compete how bad ass their videos are and how funny they are and how young they are and how cool they are, but what we can compete with is the information that they're providing to help people. Well, that's what I was talking about. That was fucking child.

And also the kind of piggyback on what Sal was trying to say, it's just like, you know, if you're solely banking on the fact of like, like some of these people that look like they're just super reputable because they portray everything that their body is what their market is, right? They're selling themselves. They're selling themselves to their body.

They're selling themselves through what's worked for them specifically, but you got to take into account how many people they've worked with underneath them. They're a master of themselves, right? So they're a master, they've mastered that. And they've created an entire doctrine. Which means they're gonna connect you some people, right. They're gonna connect you to some people, right? They're gonna connect to some people.

I even know people that are like very high level like thinkers like holistically, all that above, but they've internalized the entire process based around themselves, which I think is a flaw. That's a big flaw because it becomes their truth and they apply it to everybody. Yeah. And even I did that when I first,

when I first became a trainer, that's how I treated it. That's why we know so well, because we fucking went down the second path. And so what you're gonna run into in this industry of people who sell programs is you'll either run into the sexy fit model and they'll put out a workout that kicks your ass. That's the basis behind that.

This is what they say. It's gonna kick your ass is what I, this is what you should do. Or they're gonna give you workouts that work well for them, which I hate to break it to you. 99% of you are not anywhere near the genetic potential that these people have,

nor have access to the drugs that they have and all that stuff. So you're just not gonna respond like they do. Or number three and four, you'll get an academic individual who's got lots of study and work, I've done all these studies, I know all the stuff,

but they don't have any real world experience, which plays a major role in influencing how you train people. Which tends to be who we pick on most or battle with, because we don't really waste our time much with like the kid who's coming up who's got a million followers and is putting out

shit programs. Well, in last, we tend to attack or aggressively come after like those PhDs and the people out there that are using that to their advantage to pitch some bulls. Well, they just don't have that experience of working with a lot of average people. And then last, you'll get these professional trainers who have trained lots of people.

But the people that they train are competitive bodybuilders or high-level athletes. That's it. There's a big, let me tell you something right now. High-level athletes are highly motivated, great genetics. We'll do everything you tell them. They do not represent the average person. Now, we've been trainers and we've trained trained most the people we've trained are everyday people most the people we train are people like you

I'm sorry. I'm better shape high level athletes are fucking easy to train at super easy You just tell them what to do and they do it or you add something you change something in their body response Yeah, the average person is in is an enigma out, a, you got to figure out how to keep them consistent, you got to figure out how to get their body to respond. Their body's not going to respond like a genetically gifted athlete. You got to deal with imbalances and injuries. You got to deal with all these, oh, and by the way, they don't have a million hours a week that they can spend in the gym. Oh, by the way, they're not going to fricking eat pre-portioned out. Oh, by the way, they don't get good sleep. Oh, by the way, they

have to deal with their psychological drivers in the whole. Oh, by the way they don't get good sleep. Oh by the way they're going to deal with their cycle or check drivers in the whole oh by the way they have all this stress at work oh by the you know what I'm saying? The average person. Yes that's real people. So our our we when we put together programs or whenever we give advice it's based on all of those things. We have all those things we've worked with lots of people. Thousands of people we've done we've done all we've taken, we've learned a lot, so we know the science behind them all, but really a lot of it is experienced in training everyday people.

So I can take the average person and I can train them better than most people. Well, the hardest part, the hardest part that we all had and the dilemma, I mean, let's be part of the reason why it took so long for us to start to monetize the business was we were hung up on, you know, we see this problem with cookie cutter diets, cookie cutter programming, and we know we need to solve this problem, but we can't just like kind of solve the problem and kind of solve the problem would be just write a better program, right? Just put a better program out there that actually will benefit more people than what most of them out there, which actually is not that hard. The hard part was to go

on the total opposite extreme of what they represent and say, listen, we don't believe in anything cookie cutter, so then how do you do something that's on the internet that's for everybody? Well, you've got to make it malleable. You've got to have modifications and you have to encourage that through people. So what we had to do was how do we give a program where we're not just telling people go do this, we're saying learn from this. Yeah, and then also, you know, from the consumer aspect, like how can I, you know, buy into this program, find out more about myself.

So I want to go through this program and understand myself on a deeper level. So now this makes more sense to me. Therefore, I can now apply all these new concepts. And deeper sounds spiritual, but you don't mean spiritual by that. Deeper, you mean like you've got so much more going on with your body than you probably realize. Exactly, like more,

so you don't necessarily need to always depend on some professional being over your shoulder and guiding you through the experience, whereas you can do it yourself. You can do it yourself. I feel like it's a difference between being talked down to versus having a conversation. I feel like we're trying to have a conversation with you and help you to understand things at a deeper level versus just blasting you with what you're doing. God, what a great way to deliver that.

And they're so true. And it's that thing, right? Teach them and to fish versus give them some fish. Like, absolutely. If you have the tools, here's the thing, like, and you know, we've said this before, right? Like, the key to the health epidemic in this country is not just telling people what to do. It's teaching them to do it for themselves. It's teaching them to live that lifestyle for themselves.

If people can get that aspect down, we won't have an epidemic anymore because the information is out there. A lot of the right information is, there's definitely shitty information, but there's a lot of, if people understood how to connect to their body and really figure these things out along the way and have some guidance that helps them figure these things out along the way, we'll see the help at the health epidemic become cured. We'll see

that it becomes solved. But if people keep telling people what to do specifically and giving them these cookie cutter things and you and the intentions behind a lot of these programs are, I'm literally telling you guys right now. I know, I've sat in on some of these big production programs and they literally are, the discussions literally are, go around, ooh, let's put this here, that'll really kick their ass and oh my God, they're gonna get so sore if we do this

or that looks too easy, let's throw this in there because we want people to really be sweat. This is the conversation that it has nothing to do with. Hold on a second, we've trained this recruitment pattern. Oh my god, that's killing. Michael, we need to throw in this movement here to offset that. Otherwise, they're going to create imbalance here.

And that's a lot of intensity. The following workout needs to be less intensity and more mobility. Oh, that would be a great exercise, but we both, we all know that fucking more people than not are gonna do that wrong and actually end up hurting themselves or training a poor recruitment pattern, which is then going to hinder the rest of it. It's like feeding people what tastes good

versus what's healthy. Yeah, I mean, it's the same thing. Not to admit, but I will say this, if it's like good too. Yeah, well, it does. It tastes better once you get into it. But like, you know, like I will say this, but it's like good to yeah, well it does it tastes better once you get into it But like you know like I bring up Julian Michaels because sweat ink air tastes the fuck out of me because the reason being is Because what they're doing is they're trying to play into consumer Preconceived notions of what fitness is right, so what they're doing is they're reinforcing all these ideas that

And so what they're doing is they're reinforcing all these ideas that as I'm here I'm a passenger and I need to experience a certain thing. I need to, I need to like be sore. I need to sweat a certain amount. You know, I need to have a certain amount of entertainment involved in like all these things. Like it needs to happen for me to even have a good time or like, you know, experience a good fitness program. Whereas it's like, you know, like this is not what the message that,

you know, we're trying to portray here. Exactly. And we're also, cause we love you. Yeah. Hey listen, if you like Mind Pump, leave us a five star rating and review on iTunes. If we pick your review, if we like it and we pick it, you'll get a free Mind Pump T-shirt.

Also, push stop right now, go to YouTube, subscribe Mind Pump TV. It's the best fitness channel on YouTube We give you a free brand new video every single day also Instagram mind pump radio My personal page is mind pump Sal Adam has one it's mind pump Adam and you can see Justin and mind pump Justin Thank you for listening to mind pump Even goal is to build and shape your body Mind pump Justin. 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 Media dot com. The RGB Superbumble includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money back guarantee

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