Mind Pump: Raw Fitness Truth - 537: Dr. Jordan Shallow- The Muscle Doc on How to Squat, Preventing Injury, the Ultimate Upper Body Warmup & MORE

Episode Date: June 26, 2017

Sal, Adam and Justin chop it up with Dr. Jordan Shallow, The Muscle Doc. Dr. Shallow Hails from Canada and the conversation covers many topics such as hockey, building size, social media, power lifting, training like a power lifter, how to squat, preventing injury, the ultimate rotator cuff warmup & more. 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 at www.kimerakoffee.com, code "mindpump" for 10% off! Got a beard? Condition your beard with Big Top Beard Company’s natural oils and organic essential oil blends to make it not only feel great but smell amazing! Get Big Top Beard Company products at www.bigtopbeardcompany.com, code "mindpump" for 33% 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!

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Hey man, that was a great conversation with Dr. Jordan Schallow, the muscle doc. Always. Always, he's like a beast from X-Men. He's beast! I swear to God. Dude, he's just gonna gain him blue. He's like a beast from X-Men. He's beast. I swear to God.

Dude, he's just gonna keep me in a blue. He's like yak as hell. Yeah. And then super, super smart. Yeah. Very, very smart guy mobility X-Men. For contrast. Especially in regards to performance,

like when it comes to training and lifting. Well, I love to meet movers and shakers in fields. And he's, he is a powerlifter, right? I mean, he is a... So I was just trying to move and shake. He threw he is a power lifter, right? I mean, he is a, I was just trying to move in shaker. He threw and threw a power lifter, right? The dude's pulling like close to set. He's over 700 pounds. He's over 700 pound deadlift.

He's got a fucking 600 pounds. You guys are fucking animals, right? And what's so unique about pistol squats? Well, yeah, right? So his mobility is incredible for his size. Like to me, like, it's one thing to be a guy who's like super hyper mobile or a guy that's super strong, but those are very, to be both, it takes a lot of discipline,

a lot of discipline and to see a guy like him move, and it's obvious, right? Cause of how he's very intelligent. He has a very methodical way of approaching his training. He isn't bought into the hippie stuff yet. Yeah, it's honest. Well, we did a whole YouTube series also with him. Mind pump TV, which you'll see.

We have one that's already up and we're gonna be doing some more with him. But the information that he presents is, you know, we've been doing this for a long time. It's not common anymore to be really blown away by someone with their information, especially when it comes to movement. And Dr. Jordan Schell is one of those people that kind of blows us away. You know, he showed some stuff in regards to the hips and how to isolate different parts

of the hip flexors. And when the, depending on the position of the joint, which muscles are being activated, which ones aren't, and really, really good stuff. So we had a great conversation with him. He also has a podcast. He has a new podcast. You could check out. It's called Rx Radio.

So the letter R, the letter X, apostrophe D radio. His Instagram page is awesome, especially if you're a personal trainer. I highly suggest you go to his Instagram page. He has a great detail. It's awesome. And follow it. It's awesome. And follow it. Yeah.

It's the underscore muscle underscore doc. His website is the muscle doc.com. And that's pretty much it. So without any further ado, here we are talking to Dr. Jordan shallow, aka the muscle doc. The beast. Like is there a trigger for you as far as like how I feel? Yeah.

I try and be ahead of that. So like if it's a preemptive. Yeah. So I try. Like I said a trigger for you as far as like? How I feel? Yeah. I try and be ahead of that. So like if it's preemptive. Yeah, so I try and like I said, I cause I track and I pay attention to my diet pretty closely, especially right now, I'll look and be like, oh shit, like I had like zero dairy or anything in my diet, whatsoever, like this would be a good time for me to do that.

Now, Sal was probably the most sensitive gut wise. So I know he's constantly like being told. By the name of Sal. Yeah, he is probably the most sensitive gut wise, so I know he's constantly like being told by a little tummy, but I try and stay. I have really good shits like all the time and it's an incredible process for me. We should do a series on Instagram where we post our poops and then people can guess who's poop is who. You know what I'm saying? You're actually funny. That Justin's easy.

Come on. That's easy to put the figure out. You think it's that easy? Easy bro, it's stuck to the side. After you flush, no it's me. You know for sure because it looks like there was a car chase scene with the going down the other way. I wonder if you have such heavy shits.

I think that it's so heavy that it that's it. It's so heavy. It's all his feelings, it's all his feelings contained in his poop. You got a lot of fear. You can't hear all that in your body, I just got to shit that. You know, every culture, every old culture that's connected to longevity has some kind of staple fermented food in it.

Fermented foods are quite important for overall health. One of the things that we lack in Western diets is fermented foods. Now it's just like a quality of life thing. Because this is the problem I have. I've lived in California for six years now. And this is all this, this. Where are you from originally?

Originally? Canada. St. John's Newfoundland is born, grew up in Windsor, Ontario, so like Southwestern Ontario, basically Detroit, Windsor. Okay, so is California way more hippie than where you were from? If people drink Canbucia where I'm from, they won't drink it for long. Thank you, they don't last.

There's no sushi. Okay, the second leading cause of death where I'm from is hitting a moose with your car. Okay. Oh wow. That to give you a level of where we're out on the hippie scale. Yeah. It just doesn't exist.

Yeah, but it's a we eat a boot death. Yeah. Firm-entered foods are very important for overall health, for overall gut health. Yeah. I mean, obviously it's the way we evolve, right? We evolve eating all foods and we fermented foods a lot of times to preserve them. But what do you think the lifespan will be? How long do you think you'll live for? Oh, I see. What do you mean? Like, I mean, I'm all- How much is it going to add to your life?

So, don't- Yeah, like, okay, so- That's the question is equality or equality. No, okay, exactly. Well, that's what it is. So, to me, like, and we talk about this on the show, is that it's not about doing certain things to increase your lifespan. It's more about increasing your current life right now as far as overall. Overall, yeah, the quality of your life right now. Because when you, I'll tell you what,

when my stomach is all right, like I'm shit very well and it's very regular and normal and it does, but when my diet is off, like that one of the first places that my body tells me is my stomach, like it gasp, it places that my body tells me is my stomach. Like, it gets gassy, I get bloated, my shits are uncomfortable. I mean, in those type of things, I think a lot of Americans take that shit for granted and don't really pay attention to it.

They just think it's just normal. You know how big the more, and then you're just talking about gastro-ishers. And that's the thing, of course, the gut has to be very cold. That's a very easy one to read. Oh, I have diarrhea. Oh, I'm one to read. Oh, I have diarrhea. Oh, I'm constipated. Oh, I have gas. But there's lots of ways that you can, you know,

poor gut health manifests. Skin is one of them. Autoimmune issues have been connected. Of course, brain fog, fat loss, and muscle building, even, those are for our fitness listeners. All these things are connected to it. And if you look at the typical Western diet, it does not, it is not conducive to good gut health.

It's actually the opposite. Everything's sterile, especially for you to high-process diet. And then the amount of antibiotics, both real actual antibiotics that we're exposed to, that we get from our doctor to the type of antibiotic residues we have in some of our food, to things that are not necessarily classified as antibiotics, but have antibiotic actions

like glyphosate, which are the herbicides that they spray all over, GMO foods and stuff. So for example, you spray glyphosate on bacteria, it has antibiotic effects. And so the gut, and they've been studying this now for a few generations where they'll And so the gut, and they've been studying this now for a few generations where they'll look at the gut diversity of people and it's getting less and less diverse. And much of the gut diversity that you get comes from your mother.

So your mother has less diversity than you have less and then your kids have less and so on. And we're seeing this huge spike in illness and stuff. So very, very interesting stuff. But yeah, fermented foods are very important, but it's not just dairy. Dairy is how we, most people will eat yogurts and get their fermented foods from yogurts, but, you know, kimchi, sauerkraut, pickles, you know, kombucha, which is a Japanese fermented, you know,

tea, there's lots of different types of fermented foods. I know in, I believe in Icelandic cultures, they will take fish and they'll like bury it and like ferment the hell out of it and then eat it. And it's supposed to be a staple food. And I know everybody makes a gross face because it sounds disgusting. But it's something that's part of their culture

and it has been for a long time. And when you examine these cultures that have really good, that are old, first of all, and they eat their traditional diets and tend to have better longevity, or most of these cultures have better longevity in the typical Western lifestyle. You find these common practices in all of them.

So like Chinese diet, traditional Chinese diet, meta-training diet, northern European diet, that had no contact with each other, will have these similarities. And one of them is, they are some kind of fermented food that they eat on a regular, semi-regular basis.

It's pretty interesting. No, do you think, I mean, you guys all eat healthy though, right? Like, do you think that's, at some point it's an over correction? I think it's an over correction. I think it's absolutely. But, and I'll tell you right now, I-

You can over do anything for sure. When I first was introduced to it and I was like, oh man, it felt so good. Oh, so then I, when I started doing having one like almost every day. And then I caught myself like, oh shit, I almost had to have one in order for my stomach to feel right.

And I'm like, that can't be right. So- What's like gluten, right? Like that's the thing, like if you avoid it forever, like that's not a solution at all, because if you get exposed to it, you're fucked. Yes. And we talk about this a lot gluten, right? Like that's the thing, like if you avoid it forever, like that's not a solution at all, because if you get exposed to it, you're fucked. Yes. And we talk about this a lot too, right?

Like different types of stress is we, God, we just, I mean, Sal was speculating not too long ago, and which was ironic, because we ran into a doctor who just wrote a book on it. About dehydrating. Yeah, about intentionally going without water for a while, which just sounds so insane, because we tell people all the time,

like, we don't get a fluid, more fluid, more water, more water, more water, more water, and I agree with that that most people grossly under drink water, but for someone who does drink it all the time very regularly, it's probably beneficial for you to go without it sometimes. So I think all stress intermittently is good for the place. Well, isn't that, I mean, they say that true

about psychological stress too, right? I mean, you gotta imagine the parallels are probably one and one because these what's that stoic guy? I mean, I'm beginning to listen to Ferris's podcast all the time and he talks about basically think like go live homeless for like two days Oh, yeah, and then if you're fine after that and it's like well If your girl isn't call you back then you know life's not that bad Bring it to the absolute worst it could be and if you can manage manage that, then your day today is like, oh, that's fine. Well, I mean, you perspective. I mean, modern Western societies have solved some of the problems that have plagued humanity

forever, right? Like, infection, childbirth, you know, injury, acute illness. Like, we've solved a lot of this. We kicked polio's ass. We did that. That was big. Yeah, and we've solved a lot of these things, and yet we have mental illness and anxieties and paranoias and all these interesting psychological issues that are growing. They seem to be growing.

And of course obesity, which is very obvious. And I think it's because we solved a lot of these problems, but we went so far in one direction that we didn't realize that there were these unintended consequences because the human body and brain did evolve under certain circumstances and conditions. And that doesn't mean you have to live exactly like that, because if you did, you would die when you were 35 of, you know, tooth decay or something. We were like that. But because we evolved under these conditions, the human body, it evolved to thrive with some of these stressors. And if you don't introduce these stressors,

you have some problems. Fasting is a fantastic example of this. And they find that, and again, in all these old cultures, they all practice fasting in some form or another. And in fact, all the major religions have incorporated fasting in some way. I mean the ancient philosophers talked about fasting and how it was beneficial for health And now we know that when you fast and you do it properly You you reduce your your risk of things I can't sir

That you actually here's an interesting one that I read not that long ago when you fat when they do studies on prolonged fast And these with healthy people so they'll fast people for like 10 to 14 days, which is very long Don't recommend it unless you're doing it into the supervision of professional But they'll they'll do this with with healthy people. There'll be no detrimental effects on the individuals But their livers will shrink like 20% 30% so the their organ sizes actually shrink and then when they refeed The organs grow back to normal size and what's happening is your their bodies are literally killing off cells and it's the older cells that they're killing and when they rebuild them you know they stimulate stem cell production when they rebuild the organs it's like they're younger and now

they're connecting that to reduced risks of cancer. In fact, I know the FDA right now is reviewing the use of the protocol. A fasting to be used as an adjuvant therapy with chemotherapy because they have seen now and I think all the way up to phase two and I think they're in phase three trials of this, chemotherapy with fasting reduces the need for the dose of chemotherapy.

So like half the much, I'll give you an example. This is not what the numbers are, but like half as much chemo with fasting, far as effective or more effective than twice as much chemo without fasting. Have they done a control with ketosis? ketosis, so here's a thing with ketosis. When they compare, so Dr. Walter Longo

is comparing, is looking at something called, he calls a fasting mimicking diet. And when they do studies on a ketogenic diet against fasting, ketogenic diets provide some of the benefit, but not all. Fasting is actually far more effective than just the ketogenic diet for treating certain autoimmune issues like Parkinson's, for example.

The problem is fasting, when you're telling somebody who's sick, hey, we're gonna have you not eat for five, oh heck, tell the average person for two days, good luck. You're not gonna get very, very good participation. So Dr. Walter Longo's looking at something calls a fasting mimicking diet. And I don't know all the details, but what film would I've learned?

It's something like 500 calories a day and it's mostly fats that you're eating and it's very, very low and it's like for seven days and it's much easier to follow and the benefits so far are the same from what they're finding and fasting. For testing against cancer. Testing against autoimmune issues and all these other metrics that they're testing against.

Because when they scan for cancer, like a PET scan is basically where is the glucose being like up to your body at a more rapid rate and that's sort of the cell proliferation that they're like, okay, that's growing too fast. So it's like, let's cut off glucose. So I didn't know if there was like a caloric dependency to that or if just like, no, just cut the cords.

So if you cut, if you cut, and there's a, I can't believe I can't remember the name of the effect, that was at the Warburg effect, I think't believe I can't remember the name of the effect. The, was it the warburg effect? I think it was identified a long time ago that cancer cells had the inability to run off of ketones. So they, they're defunct in that, in that sense, their sugar monsters. And this is why when you do a scan, they'll inject you with glucose and then boom, they suck up all the glucose.

Well, we actually asked, we had Dom Diagostino. So Dr. Dom Diagostino, like leading researcher, ketogenic diet, he was the one that did all the training and research for the Navy Seals. One of the questions I remember, we asked him, and I don't think this is the one that's about to air, right? So, we asked him, if you had someone close to you that got diagnosed with cancer, like, what would that protocol look like right now today? Like, what would you say? And he's like, ketogenic diet, fasting, and CBD.

So those three things were a useful. Canabinoids, what else do you say? The chambers were they? Hyperbaric. Hyperbaric chambers. But yeah, you know, but here's a thing with cancer. Cancer's very, very clever. So if you cut all the glucose out, you will see,

and this is by the way, this is completely established. There's no debate. You will see for the most part, tumor in some cases complete remission, but it's not a cure because cancer is very, very clever. And cancer will produce its glucose from, you know, acids in your body, it'll feed off of glutamine, will feed cancer like crazy. It'll you, it'll figure out ways to feed itself sometimes, but you can definitely weaken it. Weakened its ability by eliminating glucose, and here's another one, reducing protein intake quite a bit.

I mean, a lot of people think I'm gonna need a high protein diet, low super low carb high fat to, well, if I have cancer, no, all that protein will get turned into glucose. So you actually have to go like medical ketogenic diet, which is like 90% fat and just enough protein to keep you from, you know, just to get the essentials, basically. So very, very interesting stuff.

So Jordan, what got you into the fitness industry? I mean, like lifting or the fitness industry? I don't know, start from beginning. I mean, it's like hockey back in Canada. I'm gonna go go figure. So I used to just train to get better in the off season. Were you lifting back then too? Uh, so I started lifting when I was 15 so I was like a short little fat kid and then I

sort of got in the summer between the ninth grade and the tenth grade. So that's what you guys do different freshmen sophomores that right? Yeah, yeah, yeah. I'm still getting used to like the US parlance you guys. Oh, how does it go? Tell me how it goes. We go ninth grade. Yeah.

Tenth grade. Okay. Did you want to know what's next? 11th grade 12th grade 12th grade 12 know what's next? 11th grade 12th. Oh, it's not true. We know. There's never any talk of like freshman sophomore like I'm of it's not great. I'm like a sophomore like

it's great. Yeah. What's greater you? Yeah, exactly. What great. Well, it's like it's first year, second year, third year, fourth year and then master's and PhD. You would have. I got it. Yeah, so started working out for hockey when I was 15. I had a trainer through like a commercial gym. Now,

I'm sure it's the same here because you guys are commercial gym, right? If you, when you buy the sessions, you buy the sessions with the gym, not with the trainer. So if the trainer gets gone, you're still, you're minding the truck in, yeah. So I was a real sports specific guy, played in the OHL, which is like the baseball equivalent,

would be like triple A ball. Got it. He was a good player. I was like, okay, perfect. He kind of knows the ropes. And we were doing all the calesthetics and the proprioception stuff and I was a goalie. So I'm trying to get really athletic and fast and all that and then he got canned. And then another trainer at the gym

sort of picked up my case sort of speak and I got a text from this guy and I'll random number. Didn't know what it was showed up like whatever his number was inside your mind bitch. That was a text. I literally got a message from my one trainer, like, whatever his number was and said, you're mine, bitch. And I was like, that was a text. That was a text. And I was like, I literally got a message from my one trainer saying, like, hey bro, like things didn't work out of good life, like, sorry, they're gonna pass you on. I don't know who you're gonna go with.

Good luck, you know, if you never need anything. You should luck. Yeah, and then I get like a text, I'm in class. You're mine, bitch. And now I mean, he's one of my best friends in the entire world. I'm like, I'm God's father to his third daughter.

And but he's he's beast like massive. I was maybe like 180 pounds, like pretty athletic. I could move a little bit by the time I finished with him, but my new trainer now, Luke, he had no idea about hockey. Like couldn't skate for his life dependent on it. And he's like trying to like get the ins and outs

and he's smart, really like tuned in trainers from like the physiology and the biomechanics. Okay, he pieced together a program that actually looked really similar to what I was doing before. But I would stick around and have a car and like wait after our sessions. And he'd like, hey, you might like give me a spot.

And this guy was like, I mean, I've seen him put four up five bench for 10. Yeah, he's, and he was like a 205 pounds. Oh wow, yeah. he's a specimen. So when I got into, so I would hang out with him and like spot him until mom came and picked me up. It was embarrassing. He was cool.

He had some car, he lived in his own apartment. He was like, fuck, this guy's a man. And then after a while, he's like, hey man, you want to just jump in? Like we'll do our workouts and then, so I was doing like an hour like balls to the wall, hit training and then going an hour like bodybuilder Bro session was like Fuck and then our sessions expired But he didn't really have anyone to live with and he just bought and all that is like you want to just like keep on working out

But like keep it off the book sort of thing is like yeah sure and then slowly like the calisthenics and the other Training just slowly fucked up and then he's like I got an idea. Why don't we get you so big that you don't have to move in the net. I'm like, fuck real. I mean, I went from, I mean, when I was playing Junior's back in Canada, I mean, I, there's like a website with all the stats. And I was the heaviest player in the league.

Nine teams, two conferences, by like 20 pounds. Oh shit. Oh, you're two 45. Whoa, you went from 180 something? And this is over the course of years. Yeah, this is like two, three years working out with this guy. I mean, it was young when I started and I played juniors when I was 19, 19 or 20.

And by the time I got it into play juniors, I was, it was about 245. Like it was to the point we played this playoff game. And in the playoff series, the ref get the whole series, right? And same with Stanley Cup, same with NBA finals. The refs take on a whole series, they're not traveling around. And so at the beginning of each game, we'd warm up the red line.

The goalies would go in stretch, and I would stretch right by the red line next to the other team. So like the center ice and the other goalie did the same. Intimidation thing going on. You know, you know, just it's very mental. Like it's very like ritualistic. Like goalies, if you ever met a goalie from Canada, like the better the goalie, the weirder they are.

And like by a lot, I wasn't good, but I was relatively normal, like, you weren't weird enough. I wasn't honestly, I wasn't weird enough. Like I couldn't imagine how strange the guys in NHL are, like they must be just, like I know a couple of kids that went to the NHL and it's like, God, those guys are weird.

Like they're cat guys. They're cat guys, best way to describe like NHL and it's like, God, those guys are weird. Like, they're cat guys. They're cat guys. Best way to describe like NHL boys is a probably cat guys, yeah. So I'd warm up and we were getting, like, we're a terrible team, so we'd get our asses kicked. So game one, the other goalie comes up next to me and we don't really know each other. They're from the Northern Division,

we were from the South. And he's like, hey, you know, if they haven't pulled you by the third period, do you want to go? Like basically insinuating, like, we're going to get our asses kicked and you want to fight, and just meet at center ice. Yeah, and like the refs kind of, like, you know, they intervene the red line and warm up to make sure that fights don't start before the game. And the ref was right there when the guy said this, and he just laughed, like, hysterically laughed, because the refs warm up right outside of our dressing room. So I spent, I'll get half dressed in my gear, go out in like a beater with a tennis ball

and just throw the tennis ball against the wall, try and like dial in a little bit. And so you get to know the refs a little bit and the refs laugh when he heard that. And then you go, I'll tell you what kid, go home, go check this kid's stats, like height and weight, because when we got gear on, we all look the same. Like we all look the exact same size.

If you still wanna go next game, I'll tell the other reps and we'll let you go puck drop. I'll tell you the rest, don't let them go. Goals are gonna fight off. Oh, so he has no idea. He has no idea. I was 5'11, 245. And I went home, I looked him up and he was like,

maybe 170. So I mean, again, goals are really like ritualistic. So he goes to the red line, the next game. And I was like, goalies are really like ritualistic. So he goes to the red line the next game and I was like, oh shit, grew some stones and he just head down and the referee comes up to him. So we doing this, shake set, you online, shake set. He's like, oh, he's just out, yeah, and it's just not the not-a-word. We still got our asses kicked and I'm like, fuck, I'll take any big of that. But yeah, so that was pretty much up until I moved here.

It was just like very bodybuilding style training, but you age out in sports really quick. You don't really realize it until it's like, you're 21, you're going, oh fuck, I should have been in the NHL at 16 years old. No one told me. So then I just kept training, training, training. And now as far as the transition

into the call it fitness industry, Craig, Craig was my first intern. No way. Well, that was my first intern. No way. Well, that was my first name. You're kidding me, right? Yeah, me and Adam. Craig, I used to work out with Craig. He came here, where did he come here from?

New York. Yeah, yeah, yeah. So he came in here and I was working at the gold in Santa Clara. I don't know what the hell it's called now. American Barbell now. Sure. And I was working out when it was still gold.

Even that ages me a little bit. Like, oh, back in my day. And I remember kids I was going to school with, like when I was in a car practice car, I was like, oh man, like I have my bodybuilding.com. And to me, it was just like, he's just another duster in my way at the gym. Like, granted, Craig's a strong dude

and feel like a men's physique guy. Like, he's the branch Warren of men's physique. Well, this is how that, he's just like, just goes for it. I'm like, there's times where I'd squat with Craig, I'm like, fuck man. This guy's like, 500, like no joke. Why are you wearing board shorts? But yeah, before I'm like, met him, met him,

he was just like, all the guys from our school, like, go up to him, like, take pictures and all that, I'm like, fuck whatever man, headphones in. And I pulled like, the, hey, that was your last set, right? He was like, on something that I wanted to use. And right from there, he's like, I fucking like this guy. I got, I got to talking to him. And then I actually did online, sort of fitness blogging for him. And Craig, he's fire and ice fitness was one of his projects for a bit.

So my last year of school, um, cause he was bitch, but all the time, I got fucking like right all this content. And I was reading some of his stuff. I was like, Craig, maybe I, maybe let me take the wheel on some of these. And so every, every Wednesday, it was, it was to the content and I've read in some of this stuff. I was like, okay, maybe I maybe let me take the wheel on some of these. And so every Wednesday, it was to the point where I didn't even send it to him. He just gave me the log into the website and I put it right in the back.

And that was my first exposure to it. And it was like, I mean, I wouldn't be, I wouldn't have a practice I have, I wouldn't have the following and the online business that I have without him because it's like, he really showed me the road. Basically, I've come to realize every bodybuilder, every person in the fitness industry,

is amazing at leaning their phone up against shit to videotape themselves, or like take pictures of themselves, like all the bodybuilders have, oh, let's take a picture and there's no one around, like, oh, I got it. And there's like a protein shaker cup leaned up against some other thing, and the phone is like on a perfect angle, and there's a timer like three two

And I get on Instagram like that So that was my first real exposure in Into like the fitness industry and then and Craig is the master at this because he's a one-man show Yeah, one of the most so I my experience. This is I met Craig like I don't know how many years ago now But through a mutual friend and I was even though I was in the men's physique bodybuilding world, I didn't hang out with any of them. I didn't connect with any of them. And I remember my buddy like trying to tell me, like, oh, you're gonna like this dude.

You know, you guys are just like each other, just in that. And when he rolls up, and I recognized him right away, I'm like, oh, I've seen this motherfucker before, like, and I was like, oh, bodybuilding.com, that's what's happening. He's just a criminal, man. He's fucking everywhere. Yeah.

And you realize you know who he is. You're online. And you're just like, you're on some random, like, you know, ass jeez and crackers like in the corner. Like, almost any time that I Google, like, an exercise, a muscle or something like that, one of his images. That's bodybuilding series. Yes.

Exactly. All over everywhere, right? So, so I recognized him right away. And then when we got to talking, I actually, his business mind is what I was, totally right away I was like, oh, fuck, this guy gets it. Like I am the saying, I was like, I didn't think there was anybody else out there

that got into this for the reason of building a business. I've heard your stuff. Yes, exactly. I saw the writing on the wall really early that there's no money in it. Like it's and And to win a fucking plastic trophy who gives a shit like so we I met him got that from him

We hit it off right away and then I was blown away by like man this motherfucker does everything on him his own He videos he edits he writes all his content So that's crazy. I did not know that was like your first real introduction into the finishes Yeah, and it's funny because he, and when we started working out together, he had mentioned you guys and mentioned the podcast and no joke when the first time I heard Mind Pump, it was my mid workout, he was telling me how he was going over to record with you guys and stuff. I literally, hand to God thought, he said Mind Comp podcast.

I was like, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, bro, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh move. So yeah, you talked about that, and then, are you learning to be a one-man show from him, and just kind of, I mean, we went down to the FitExpo, and I just fucking hate FitExpo. It's like the dumbest things, like, even now. You know what's funny? So that's like, 100% my experience with FitExpo,

I didn't get, I love the paleo Fit, the paleo FitExpo. Oh, come on. So I've been a bit, it's because you're a hippie, bro. It's orange. I died a thousand times. Yeah, yeah, yeah.

Yeah, you probably would, you probably would. You might, I would keep one of them. Did you watch the video? I would keep one. I watch your, I follow your story, bro. Yeah, I follow you guys actually. But like when you guys were there, it's just like, oh man, when the world ends,

I'm eating those motherfuckers. That's how that goes down. It's like, those are the weak, those are the ones you kick off. Oh man, the paleo thing for me is just too much. Do they have like strength and powerlifting conventions that are like that? So, no, no. Well, the nice thing is, when I,

you get started to organize. Yeah, it's weird. But you're not good at the whole, get together. Yeah, you're not, you're not, you got powerlifters aren't good with the whole Instagram and promote it. They're getting there. It's, I mean, it's definitely,

but I think they're heating the warnings of, like, they're learning from the bodybuilding communities mistake. Like, it's definitely, it's a really small group. I mean, there's a ton of people, but I hold juggernaut like that whole. I mean, that's business. Yeah, those guys, so like, they've,

they've assembled like, you know, they try and cover everything they have for, like, PhDs, they've assembled, they try and cover everything. They have for PhDs, they have a physical therapist, Quinn Haneck runs a clinical athlete, they're organized. As far as the subculture goes, they're probably one of the most recognizable because they branch out the big in USAW, USAW, USA Weightlifting, they got the nutrition stuff,

they're all production quality and stuff like that. But yeah, they're down in Orange County. But yeah, back to the expo thing. Powerlifting involvement in the expo is like, they'll compete. So I competed in the Arnold Classic Australia. That's at the Arnold Classic Australia expo. So it's like the main stage is there, and then you got the chicks selling protein

or whatever the fuck, and then powerlifting off to the side. But man, we were the main event. Because it's like, oh, these guys are doing something. Well, to me, when you go to those ex-pos, that's the most intriguing part is the powerlifter. It's like, I have something to watch. I don't want to stand. Yeah. The thought has been my experience. What are they even doing?

You don't do anything other than stand there and, you know, You got to hold on to Rich Pia. Oh my god. Oh, did you see his whole life? I did. And I mean, that's just a surprise. No one. Like that's Billy Bush on the bus, man.

Like everyone knows that conversation happens. Like to me, that was like, well, yeah. Fuck, did you think this guy was like marching on Salem? Like, he fucking serious. Oh, man. I mean, it's funny because he set up like, he's everywhere. When I competed in Australia,

I literally got on the platform before just to like kind of get my bearings. And I'm like, if I can see that fucking 5% banner when I'm lifting, that's gonna throw me off to no end. I'm like, block it. It's the biggest fucking banner you've ever seen in your life. It's, I mean, if I was a parol off-sister, I would just like post on there all day.

I just do like my check ins because every fucking neck tattooed like degenerate like is out on steps is in that fucking line like he's such a jackass. Well which is even crazy to me that like you said like why I mean the fact that people are getting so surprised about it let's just like come on dude. What do you think like and I'm fine. Well it's a pro I'll tell you why it's surprising because people sometimes forget that there are some people

that talk like that. That's true. I mean, and the very fact that it's surprising, I think is a good thing because if it wasn't shocking, that'd be a little more telling. Why are you following him, if you know him? It'd be a little more telling. But he's not Donald Sterling.

Like he's not like an 80-year-old billionaire, but at the same time, it's like, you gotta see the writing on the wall. And he's just looking weirder and weirder. The guy's, it's like, you got to see the writing on the wall. And he's just looking weirder or weirder. The guys, it's like more and more sinful, or what's going on? You know what, man, I go back and forth, and now I think I've swayed to my final decision on him, is like, I initially thought, like, fuck, what a business man. Like, he saw such an opening in a market for this unre like unrepresented or underrepresented like following like how many,

how many gyms around here and maybe not so much. You got a Monterey road like you see. No, there's a lot of five percenters around for sure. It was a, I think that's what I saw. I saw the business side. And I hope that that was it. Yeah, I hope it was, I hope he sat around in a room with his wife

and dogs and he'd host me. I like, believe he's fucking guys, are you getting up like crazy. But I think the authenticity was the selling point. The fact that he didn't have those closed doors meetings and be like, all right, this is what we're gonna do. I apologize in advance for all the dumb shit I say on this next episode, but man, we're gonna get like,

this is gonna go viral, watch. But I think like that, that fourth thought wasn't there. I think it was off the cuff, that's really who it is. He's genuinely a Justin idiot. Yeah, I don't honestly, it's like, I think that goes to prove wasn't there. I think it was off the cuff. That's really who it is. He's genuinely just an idiot. Yeah, I honestly, it's like, I think that goes to prove it, man. Like if that is in your head, I don't care what you're on if you're drunk or on drugs.

Like that doesn't exist. That's not in any of us. Like if we sat here and smoked peyote, like there'd be no way we'd be like uttering racial epithets within like 10 minutes of being high. So it's like, that's in there. And I only do that to my friends who are that race. I do.

And to their face. And in the good humor, you're not gonna pull a Bill Mar on Mindpop. Right? Like, what was Kramer? Everybody did that? Oh, it's really though. God, with the laugh house in LA, it's crazy.

It was. It ruined his whole career. But then I mean, he was reputable character to start. Sure. I don't know if this is going to affect. Well, he's smacked around that freaking, uh, that one, uh, special needs dude. Yeah.

And that really didn't do much to him. But because think of the following. Exactly. I don't think that's what I think. I don't think it'll affect much. I mean, even the, I mean, he's got, you know, like African American guys and his crew or whatever, and I'm sure they're okay with it, to some extent,

like because this isn't the first time they've heard it, I'm sure, like, it's like, oh my God. Yeah, really? So to me, it's like, you know, it won't affect us. I don't think it will, either. I think a lot of people thought it was going to, and I'm like, I don't think so. Actually, you know, I wouldn't be surprised

if he's got a lot of people that are kind of think that way themselves. Well, look when Trump does dumb shit. Right? Like he's still the president and like when he said those things and the like any publicity is good publicity. I guess if you're following his bunch of it. Well, so I see this trend happening right now, which annoys the fuck out of me is I actually think a lot of these, this beef that goes back and forth, it reminds me of, you know,

two-pock and biggie back in the days where, you know, the East Coast West Coast thing is like, I'm starting to see that in the fitness industry where people are intentionally picking beefs just to get a traffic. It's classic advertising. It was mastered by Coca-Cola and Pepsi back in the day. Like when you create beef, you actually give people,

you actually force people to take a side. When in fact, they would have never taken a side to begin with. So now all of a sudden, my two choices are Coke and Pepsi, whereas before I had seven up and... Well, I mean, and that's any good business follows religious tenets in my estimation, right? So it's like if you set up the opposite, then it's de facto two options, right?

But I mean with the whole Piana thing it's like he's not it's not gonna matter and the beef like generation iron to I think we watched the fucking trailer I haven't seen though. I haven't seen it But I've heard like whispers about this fake beef thing happening. What's the what's his face the guy that jumps real high make beef thing happening, what's the space? The guy that jumps real high. Oh, fuck, he always does like online, I can see the wheel spinning. Yeah.

Come on, you know who I'm talking about. Bodybuilder guy or what is he doing? I know he's just jacked for no reason. Yeah, but I mean, he's in good shape, he looks good, but he's never said something. Oh, that's being accuser lifting like, Oh, no, Castle Bear. Oh, no, Castle Bear.

Fucking what's his name? Bradley Martin. Bradley Martin, yeah. Oh, yeah, yeah, yeah. So he has, and this. No, Castle Bear, okay. Fucking what's his name? Bradley Martin. Oh, yeah. Yeah, yeah. So he has, and this is just news to me, and I've just heard this sort of through the great vine that he has like a fake beef without Australian guy. Yes.

And it's all, I mean, it's all, it's like power lifters do the same thing. And it's starting to do the same, but it's fucking, it's fast and the furious. It's playing for slips. Like they'll, what do you mean? They call people out and it's great now, it's fast and the furious, it's playing for slicks. Like they'll, what do you mean? They call people out and it's great.

Now it happened last year to Mito is that and it was all in good fun, but like they'll poke each other at Instagram and like they'll put money down. Biggest total wins. So it's, it's cool though. Yeah, there's a pre, there's a, there's a precipice there.

There's a, there's a climax to that where it's like, it's tangible. Yeah, it's, I mean, it's almost taking on like, it's measure walks. There's something you can actually measure like where bodybuilders would be objective. Like, I look better than you. No, you don't.

Yeah, yeah, yeah, yeah. Right, exactly. No, you got to put your money where you're mouth is. Yeah, so this is coming up now. I'm powerlifting, because I mean, I don't know if you guys have been to a powerlifting, man. Yeah.

Okay, I mean, it's like being at the DMV with strong people. Like, it's literally what, it is from like a, from a, like a spectator sport. It's not. It is not spectator friends. No, I mean, so they're trying to implement like new ways and. What are they doing? So there's a new thing happening right now. And Australia is really kind of leading the way on this as a meat promoter named

Marcus Mercopolis. So he's the one that puts on the Arnold classic. And there's a lot of big lifters coming out and all sort of under or thanks to him, I guess so they're doing now They're sort of spinning off because they're seeing the potential market for that head to head So they're hosting a meet right now and there's two things that go viral right massive massive guys lifting massive massive weights Ray Williams Yeah, that took power lifting into the mainstream like people can consider like a thousand fucking pounds to this guy. So even if you play tennis, you're like, oh shit. So that got traction. So what they're doing now is either hosting big dogs.

So it'll be the second year that they'll host big dogs in Melbourne, which will be no way classes in the jungle. We don't give a shit. Oh wow. Do whatever biggest fucking total wins. Oh wow. So that's like, I mean, that's drawing, and what they're adding this year is really interesting.

Sort of as like, I don't wanna say like a side show, but they're like a warm up act, is they're doing something similar with, with lifters that are known to be good, but have similar totals as other lifters, regardless of weight class. So oftentimes like, there'll be a weight class above or weight class below each other,

but they'll total around the same. It's like, hey, you guys have eight or nine months. Do whatever you got. And they'll be like a versus. Yeah, come in as big as you want, and it's biggest total wins. No weigh-ins, no bullshit. Throw down, squat bench dead, three attempts each.

So it's like, but that spun off. So last year, there was two bigger lifters, Jordan Wong and Joe Sullivan, who competed at Reebok Recordbreakers, just up in Dublin at the CSA. You guys know Burtic, right, Jesse? So Jesse's Jim.

So Jesse throws great meats and he was able to track these two big lifters and they sort of got on an Instagram tip for each other. And it means all in good fun, but there was, I mean, Jordan paid out $1500 at the end like cash here you go. Awesome. Yeah, so now more guys are starting to take that on because, hey, I mean, it's good exposure, right? But it's not just petty fucking dick slapping on Instagram

to get more followers. It's like, you know, that's got to drive your training. And now, are you seeing growth in the sport of powerlifting now as a result of some stuff? Well, maybe not as a result, I think. But it seems to be growing a little bit because it felt like, because I was in a huge powerlifting follower, but I did by, I think it was called Powerlifting Magazine

or Powerlifting USA. Powerlifting Magazine. Something like that. And the first issue I bought on there, I forget had Ed Cohen on it. That is the man, I got a shirt on my head. Yeah, great, friend. Oh, really?

He was like, he was my introduction to Powerlifting and the guy just blew me away. But I think for a little while there with all the gear people were wearing, I think that kind of fucked up powerlifting for a second, right? It was its inception, right? West Side Barbell, the single ply multiply lifters because it was just like how much weight

can we lift without actually lifting the weight? So powerlifting really started to take off when raw lifting came in. There you go. Yeah, so I mean, there's different classifications that I think a lot of people in the outside don't understand because I think they go to that west side. Yeah, break that down so people understand.

Sure, so I mean, classically, what you're referring to, west side barbell sort of was the Godfather, like the epicenter of powerlifting. I mean, I'm relatively new to this, but I've sort of, I've got the lay of the land a little bit. And I mean, they would wear, you know, squat suits, bench shirts and deadlift, which is still around, like, but I've sort of, I've got the lay of the land a little bit. And I mean, they would wear, you know, squat suits, bench shirts and deadlift. Which is still around, like,

playing summers is a big, they call them geared lifting. Which is like, you know, you get five guys to hang you from a squat rack to get you into this massive suit that just compresses the hell out of you. So it's like, it's- It's major technology, like, it'll add to a serious weight to your spot.

I mean, you have guys. And you have to learn how to use it, because I know people who, for first time, put on a squat suit or a bench shirt, and they can't even hit depth because it's so fucking tight. It's ridiculous. I mean, it'll take for a average bencher, like three or four hundred pounds,

just to get the bar to your chest. Because it's basically an elastic exoskeleton, which would be, and it's like canvas, and there's some single ply, which is a lesser density or thickness or elasticity than multiply. So multiply is like, it's insane. These guys, you could probably like come in 12 gauge to the chest, and they wouldn't break the suit. Like, as some of it is like Kevlar woven, like, that's so crazy. Have you ever seen people put these things on? Have you guys ever seen them?

It's like, it takes two or three guys to help them put in. You get exhausted trying to put these on. They have to like percolate into, I literally trained out our gym where guys did this and like the straps go over the shoulders and there's Velcro and that's sort of how you tie the whole thing together. They'll put the straps on and they'll put the squat rack

the monolith up. They'll put the straps around the bar and hang from the bar. It's, yeah, but it's so strange. It is the strain, like I walked in and I was like, and it was, I mean, it's all of you that I even, it's all of you. Well, there's chains on the wall,

there's fucking fans, there's dudes hanging, I'm like, whoa, is this like a safety word in your ears? That's like a strange word. Yeah, I'm gagging there. Exactly. So like that was kind of, it's inception was that, but as it broke away in the past,

like I don't know, maybe 10 years or so towards like raw lifting, I think, and with social media, it helps as well, right? Because what that exoskeleton suit that you put on when you move for raw lifting and you're trying to lift big weights, that has to be muscle. So there's an aesthetic component to the growth of power lifting, for sure, because I would say the most popular lifters are the 222.4219 guys where there I mean there's a principle of diminishing returns Oh, I hear what you're saying on way right so it's like the guys in the 242s and the 220s They're fucking cartoon characters man like a lot of times if you sprayed them up

Mm-hmm walked them across the expo floor and put them on stage with the bodybuilders like they look like freaks Yeah, right? So there's there was that trade-off or that transition between like you know putting on an Accessory to get you stronger and then oh like maybe if we just did more like accessory movements We'd get stronger now you have to change do you have to change or explain how you your your form changes with Gear versus without gear because I've seen people squat like they're with their legs go way out when they out when they got the squat suit on. And I think the only lift that the gear doesn't make a big difference is the deadlift. If I'm not mistaken.

Yeah, and you won't see that change much with the suit on, because a lot of times, the guys that lift and gear, and there's weight class that just like anything else, but it favors heavier guys because they can use more of their leverages in the suit. That makes sense. But heavy weights tend to do poorly on the deadlift

regardless of the center of gravity thing, right? Like with our center of gravity's anterior, like a bar of lumbar spine, you have a big, but like if Ray Williams was a 1062 squad of raw. Probably deadlift's probably way less than that, yeah. Yeah, I mean, he's like maybe cracking 800, but it's that diminishing, so I actually crunched the numbers on this.

75% of the biggest deadlifts of all time were done by the 308s or lighter. 75% of the biggest squats of all time were done by the 308s or higher. So it's like the best deadlifter in the world. I mean, Eddie, Eddie did 901 at 220. Yeah. Two hour away ends.

So that was actually just broken maybe a month and a half ago, your belt. That record lasted for a while. The longest one that I know, that I know to still be. And he pulled Sumo. So yes and no, he pulled a modified Sumo. So like, Sumo basically is designated by a hand position relative to the,

to the legs, hands inside, can hands inside, Sumo hands outside conventional. But there's, there's degrees of that. Like a lot of the top name guys, I'll pull Sumo, pull like toes to plates. Eddie was like a very neutral stance, Sumo. So it was like his knees were just outside his elbow, sort of thing.

But the guy that just broke his record, Yuri Belkin, the thrashing guy, he goes like toes to bar. And he's just a technician. Like there's a lot of moving parts to his technique. But yeah, you see, you've seen some of those shifts in powerlifting to where raw now was more popular than geared. And that seems to have made it grow.

And I also think what I've seen from the bodybuilding kind of cosmetic aesthetic world is that they're starting to finally really appreciate the muscle building effects of training like a power lifter sometimes. Whereas in the past, you didn't really, I mean, in the in the 70s, you saw a lot of it. And then it kind of fell out of favor. You have a stark separation between the two. There was a while there where bodybuilders didn't squat and didn't deadlift at all. They just didn't do it. And then machine base.

And Coleman, you know, Ronnie Coleman was a big squatter and deadlift and he kind of broke that. And look where he's up. And he has to match that. So look at Dexter Jackson. Yeah. A guy who goes on record and says, I'm a bodybuilder, don't need to squat

and hasn't squat in heavy in decades. He's six years, if I'm not mistaken, he's six years junior to Ronnie, right? And Ronnie, everybody, 800 pounds two weeks out from Olympia, I know, he's got the tight, so that was single ply. That was a single ply suit that Ronnie had. Yeah, that's what.

That's what. That's what everyone fucking knows that video, right? But let me look at that, like look at the denigration that that did to him. He's five surgeries in in the last three years He's got nerve damage. I saw him on a last year in a wheelchair Right, and what's Dexter doing Dexter sweeps the Arnold's last year? Yeah goes across the world when's ever fucking one? Well, I see and here's what I was just gonna say now is I think they're starting now with powerlifting

It correct me if I'm wrong and I see you being a part of this wave is in powerlifting You're starting to see more people understand mobility, accessory work, and correctional exercise, whereas powerlifers before like correctional work, mobility, what the hell's that? We talked about like the difference in training between like the geared and the raw lifting. I think I could go on for days, but it forced them to, because if you try to squat like a gear lifter without gear, it's an anatomical and biomechanical nightmare.

So I mean, I don't wanna get too in depth with it, but like think of the position of the hips, right? Like if those feet are pointed to either side of the room, if that's a representation of rotation of the hips, right? And so if that is full external rotation of the hips, how are you gonna generate any torque from a length tension relationship of that muscle? Right? You don't have to. The torque isn't... You just push yourself into this exoskeleton and that sort of has your back sort of speak.

Another thing, the cue and the fuck, I don't know if powerlifting's a blame or it's NASM or shitties, certifications or crossfit, squatting. Squatting. The sit back cue and squat, I mean, as a chiropractor, sit back all day, I'll pay off my student loans for people who sit back and squat. But if you think about like mechanics to the SI joint, like that's, they were fine because that, that Thracal Lombard Fasha, that Lombopelvic region was it totally stabilized, because on top of this, you know,

Kevlar suit that they have on that's compressing them in, they have, you know, a two pronged, fuck, 10, 12 millimeter belt on top of that. So low back is fine if they can keep that spine directly under the bar. So what they try and do is with the low bar position, they need to sit back to keep that center of gravity sort of the peas. But the second you do that without that suit. So if your hips are flexing forward, if your pelvis is anteriorly tilting,

that's, you're basically each Ilium that your hip sets in is going like this. But if you think about the gait cycle, like when we walk and we put our leg in extension, so that lag leg when you're walking, that's antroversion of the pelvis, right? So they move independent to one another. So if antroversion leads to flexion

or extension rather of that femur, you're gonna tell people to sit back, so antrovert, which would set a trajectory for extension, and then you're gonna flex through that. So that's when people get like FAAI, like hip impingement stuff, that's part of the reason there, and then spraying the SI joints

or like a Spontylolisis, L5S1. So you said hip impingement, is that when, because I've had this happen in the past, and I figured out ways to help clients correct work through it and correct it, but I'll hear some people say like, I feel like it's my hip flexor when I'm squatting. Which one? What do you mean?

There's like eight or nine muscles that flex the hip. Well, that's what they say. Yeah, no, no, and that's what I say back to them. Yeah. Because it's the ambiguity of that designation. Yeah, don't just say I feel it here, it feels like my hip flex, or when in reality, what I identified many times,

which was just a hip, it was a hip issue, I had to do with the out of that. What were you saying? So instead of saying sit back, because I think when I tell people, or when I've told people in the package to sit back, what I'm trying to tell them to do is not necessarily sit back, but just to adjust their weight,

and I think what people understand is anterior tilt. Like when you say sit back, they say they think, stick butt out and arch sit back, but just to adjust their weight. And I think what people understand is anterior tilt. Like when you say sit back, they say they think stick butt out and arch my back, which is then what causes a lot of the issues. So what are the cues that you would use then instead of that? For a powerlifting, or just for a lower squat? Yeah, or just as someone who's squatting and you want their... Well, I think the dog might squatting is bad for your knees. I think that's where it started.

And I think from that extrapolated out certifications and coaching that all went to protect the knee. And it's like, to me, it's starting to motion everything else. We'll start with one study, 1955. And this is a problem with research when bad research gets in, because it just circulates, because someone can cite it and then someone checks it out.

It's like, okay, yeah. But it's like, if you don't fucking, if you just read the PubMed abstract and don't like, research is like, okay, yeah. But it's like if you don't fucking, if you just read the PubMed abstract and don't like, research is like religion, right? It's, you can either follow to a T or you can interpret it. If you think a guy lived in a whale for two days and then lived, like, that's, there's an interpretation to be had.

There's an understanding that like, okay, that probably didn't happen, but what's this trying to tell me? That's the same thing with research. If you just go off of the like, word for word dogmatically and go, oh, this research is out on this. I'm gonna abide by this new tentative research. That sounds like some people we've had on our show before.

Hmm. Ooh, interesting. Oh, God. Like, no, no. Yeah. Lane Norton. No, it's a layer of life. But yeah, so the study was 1955. It's got a Karl Klein to study on. He basically used a Goyneometer. N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N-N- immediately post competition. Now there's a few things wrong with this from the get go. It's like, well, yeah, if you took those people off the street and you just squatted them,

full depth with a bar over their head, they would have more mobility and their knee just forced on it with because they're just walking on the street otherwise, right? So from that, he obviously found more valgus and various motions through the Olympic weightlifting study, the deep squatters. Now, can you explain to our listeners what you mean by valgus? Sure. Yeah, valgus would be like knees in. So like if you put your leg up on like a table and then someone grabbed like,

they're put their hand on the inside of the thigh and outside of the shin and pushed that way, that would be valgus. That would be pushing the knee into valgus and the opposite. So if you took that, that quad hand put it down the inside of the shin and the other hand on the outside. So basically you took that that quad hand put it down the inside of the shin and the other hand on the outside. So basically you're saying knees flaring out or flaring out. Exactly. Yeah. So he tested them unloaded afterwards and basically looked

for Laxid. What she found obviously, I mean we'd find that now even if we use ourselves as a control sitting here in the studio we measured our amount of Valgus and Varus Laxid and we went out took it to the bar. It's just the amount of the amount of give or move. Exactly. So from that he's revised that a few things. A, that there was more. Okay, but he made a false equivalency and not found it anywhere else in research. If that laxity would lead to an increase in injury, there's no proof of that anywhere and the study's been reproduced, but you can't retract it once it's out there. And I mean, it was done so long ago,

it's been perpetuated in seconds. And so from there, they're like squats, bad for the knees. Bad for the knees, yeah, which is not, I mean, not at all the case. Like not not at all the case, but when programmed or when queued correctly, like no, they actually show,

and if you have the hip stability for deep knee flexion, that's actually great for your knees. The compressive moment is at that 90 degree, where they're telling you to stop. That's actually the worst part to stop. Yeah, that is the worst part to stop. So back to your question, if I was to cue like a powerlifting low bar squat,

I mean, I could really go, I could go for days just on this, but I mean, I try and keep the pelvis underneath and break in the knees first. So like descend and initiate the movement with the knees, then go straight down, then sit back at the bottom. There is, with the low bar position, there's an inevitability if you're trying to

whoopee center of gravity and make an efficient movement. Because when you're vertically loading, biomechanics and physics is the exact same thing. It is the exact thing. Do you like how Riptou teaches a squat? No, the guy's a fucking crack. I was wondering if I could teach a fucking crack. No, I mean that's whatever, and we...

He's like Jesus in the strength of the strength of the world. Yeah, but no, because it's the dumbest thing in the world, because he'll do starting strength meets, right? Which is they take out the bench rest and they put an overhead press. Yeah, let's start someone off with an overhead press. Really? And put them on a stage in front of people

that way him in as they leave, and then see how many like lumbar spines you fuck up. You can't correct for that spinal stability in a full overhead position. I mean, I had no problem going after that guy. It's just, I mean, there are people- This is why we like you. I mean, nothing, everything works,

nothing works every time. But to me, like, I take a very like pragmatic, like anatomical, biomechanical approach to it, from like an injury prevention standpoint. That's everyone's real rate limiter. I laugh at power lifters when they'll come off of me, I mean, they blow up their SI joint, and then when they start programming again,

it's like, oh, you're not gonna build up the quads it's off season. I'm gonna front squad a lot, or stay two more squads. Dude, your rate limiter isn't your quads. If you're limping off after your fucking second attempt and not taking a third, why don't you focus on stabilizing that SI joint first? So, I mean, you could do fucking, you know,

hacks, water, lunges, or whatever, and build up the quads that you want, but if you're not in a stable enough position to express that strength on the platform, guess what? All that, it's for not. And the funny thing is that this is paradigm-shattering mind-blowing, what you're saying, to a lot of people

who are in the strength world, which if you really think about it, I mean it makes perfect it makes perfect sense I mean as personal trainers who've like I worked with a lot of high-end clients and a lot of the work I did was what you're talking about it wasn't Develop this develop that build that it was develop stability work on control work on range of motion And then all the other pieces kind of fell in place, and then all of a sudden we're getting a lot out of the exercises that we're doing. And I'll never forget as a personal trainer in the early days, we were taught certain

exercises you shouldn't do ever. We were taught, don't ever do anything behind the neck, don't ever bend, but more than 90 degrees at the elbow, don't ever bend more than 90 degrees at the knee. And then as I started, you know, as I got older and game more experience, I really learned that really what it's all about is if you can move with good stability and good control, then that movement's okay. I don't care what it is. If you have it, and if you can't, you should work to get there. It shouldn't just be like, oh, fuck it. I can't only squat down at 90 because as far as I can safely go, you shouldn't just settle for that. It's devoid of any assessment, which is, I guess a lot of what I do

and what it hinges on is like, you just have, you brought up a great point with behind the neck. Nothing ever behind the neck. Dude, if you're Superman and you have clavicles that are foot and half long and your shoulder motion is great, behind the neck relative to that deltoid

that you're trying to isolate, yeah, that's fine. You're fine. If you have the ability to retract and depress the scalp, you're able to set that trajectoryid that you're trying to isolate? That's fine. You're fine. If you have the ability to retract and depress the scalp, you will to set that trajectory, and that trajectory just happens to be where your fucking hand is behind your head, then yeah, go for it. Do a lot of people have that? Probably not.

No, and that's just it. Like, I met years ago, I met a gentleman who was, he was either 70 or in his late 60s. I can't remember. But he was a high level gymnast in his early years and he was a smaller guy, still worked out, and I was blown away, first of all, by his development, his muscle development, but by his mobility, incredible mobility.

Now here we're talking about a gymnast who's, you know, trained in ranges of motion and movements that I was taught, don't do, they're totally natural. They're unnatural, they're bad for you. And that was kind of the first clue and I'm like, wait a minute, if you can, like I'll give you another example,

if I take 15 people off the street right now here in America and I tell them to sit in a squat, they're gonna look terrible because nobody does that anymore. When in reality sitting in a squat, if you do it and you practice it since you're a child, it's one of the most natural things we do. That's how humans took a shit, you know,

for most human civilization. And now you sit in a squat, knees hurt, back hurts, ankles hurt. All kinds of fall over. Most people can't do without falling over. You try, if you force yourself down in that position. Exactly, so really it's about that control and stability. And it's crazy because in the world that you,

your expertise is obviously in movement and mobility, but you compete in powerlifting, and you must be blowing people's minds when you're talking like this. Yeah, it's just shining light on it. I think a lot of them, they have, they have them, there's this preconceived notion that mobility, and I think it comes from that west side method

that like you need to be as just flexible as you want to be because there is an elastic property to muscle, right? And they think that if you can springboard off that, that's exactly that tightness, right? And it's like, yeah, but like that's how, that's a huge, highest risk. Yeah. So my biggest thing is like, you know, I take guys that squat 800 pounds, 900 pounds, and I put them on one leg. I challenge, can you put your socks on the morning?

Standing up, one at a time, see if you can do it, without like fucking falling back on the bed. I can't do it, right? It's like if you can't stand on one leg, don't fucking squat with two. You don't have the stability for it. It's just, I mean, it's been glaring for so long, but it's, I mean, so when I present,

when I do my seminars, I put up that equation, right? And I ask people like, what's, when you squat, what do you think the that equation, right? And I ask people, like, what's, when do you squat, what do you think the percentage breakdown is per muscle group? Like, how much of your squat squat, how much is hamstring, how much is, core, how much is upper back, tightness, how much is lats, how much is dorsiflexion, whatever.

And I get percentages, and I put it in a nice bracket. Put it up on a board, nice bracket. And say, okay, all right, let's start, say you come off of me, and then you, you know, you think your quads are weak. Okay, let's say that potential 30% is on 25. So I go through the equation, I do all the math inside the brackets,

and the brackets are key, because if anyone knows math and order of operations, because at the end, I draw a little unicorn. I draw a little unicorn on the outside of the brackets, and now you need to give that unicorn a value, because that's like, oh shit, I can't bench three times what we go into the, it was like, fucking elbow's hurt,

because I was blowbar squatted yesterday, I have no external rotation, I'm torquing the shit out of my elbows, and I can't, I can't bench three times what we going to meet with the fucking elbows hurt. Because I blow bar squadded yesterday, I have no external rotation, I'm torquing the shit out of my elbows, I can't realize I can't fucking bench. But I'm gonna hammer my triceps because I'm inside this bracket, I'm inside this bracket, I'm trying to get my triceps stronger for my bench.

But it's like, dude, you can't fucking, you can't bench three times a week going into a meet, you're fucking useless, right? So let's identify this unicorn first. Because when you give this a value, say that that that denigration of not being able to train at a high frequency or high intensity, peaking for a meat,

puts you at 0.5. Go out and like, okay, maybe I'm 30% on my squat, but I've only got like 28 on my quad, so 28 and then you do the massive, okay, so I'm like 79% of what I could be with all my master groups. I get everything up. It's like, yeah, but if you times my point five on the outside of this fucking magic unicorn,

all of a sudden, all that goes to shit, right? You're 600 pound squats now with the 400 pound squat. That's your biggest potential for increasing your strength, but you need to identify it and you need to see the writing on the wall because everyone thinks squat bench dead oh, it's such a balanced sport. Fuck no, it's not a balanced sport.

It's the most like internally rotated, dominant upper body sport that live with your lots, bench with your backs. Okay, both of those are internal rotators of the shoulder. Then get your shoulder in the most externally rotated and extended, low, and it's like, yeah, no shit. I mean, there's so many pitfalls designed into those three lifts, especially in combination

and in succession. That it's like, it just takes a different prism to look through, so I think I just got into the sport at the right time, as it was going through sort of, I mean, I finished up with exercise science and public health degree, I went into kind of practice college. So I was squatting at night with power lifters, and then I was cutting up dead bodies in the morning

with like in my anatomy class. I'm like, wait a minute. This attaches here? Oh, I gotta tell everyone about this. No, no, stop. It's like all the dots together. Yeah, and honestly, that's what it was. And like that to me, like just the cadaver lab and all that, my training was exponentially more efficient after that.

Oh yeah. Do you consider yourself kind of like a nerd a bit? Do you geek out on that stuff when you learn it? Can you hear him talk? No, that's why I'm asking. I feel like you, he's like beast for me. You don't. Yeah, yeah, that's a great name.

That's a great name. He's a big muscular beast. Were you always like this or was it, when you started learning this, you started diving deeper and deeper and just enjoyed. I, so when I started training with Luke, my buddy, the guys, like, let's just get you massive, he, there was no learning curve.

He's still to this day when there's something I can't figure out, all message him. Like he's just, he's a savant. Like he's just, he's, he's, he's, his, his physical literacy is unbelievable. Like you talked about proprioception yesterday, and straight, to have that at his size and his ability to just internalize.

Because I mean, I look at it this way and this is a little bit of an aside and this is probably one of the driving forces of why I work out. Like, think about like your senses, right? Like your ability to touch and smell and hear and all that. Trying to think, trying to think of a color that you've never seen before. You can't do it, right? You can conceptualize it. Yeah, but now let's think of proprioception,

kinematic awareness, physical literacy, as that's six cents. Like not Bruce Willis and the Weird Dead Kid, but like this is the real, that's your real six cents, right? Your ability to feel your body in space, and it's like I still when I go train, I can still feel things differently every day. And that's, I mean, that's tantamount to like seeing a new color every day, holy fucking shit.

Like that's incredible to me, but so tantamount to like seeing a new color every day, holy fucking shit. Like that's, that's incredible to me. But so I totally forgot where we're going to list. But that, that, no, that is clearly an intelligence. It's clearly an intelligence. There's a genetic component to it, but you can definitely develop it. Yeah. A development. And if you look at sports that require the highest level of that type of intelligence,

that proprioceptive intelligence, look at sports like high diving or, you know, gymnastics, I mean, where people are spinning in space and having to realize where they are so that they could make the smallest splash or whatever. The way that they train is mainly that. It's very little physical training. It's literally frequent, frequent, frequent training for that particular type of skill.

And so you can definitely develop it, but there's people who are born with an incredible ability to know those types of things and know where their bodies are in space. And I think it makes a big difference as a trainer. But I think, you know, kind of along the lines of what we're talking about, one of the worst things to happen in fitness that we still do, that we still do is we put people into boxes and camps and it becomes this competitive thing where if you're a mobility movement guy, well, then that means you're a yoga hippie person.

And if you're a powerlifter, you're crawling everywhere. Yeah, if you're a powerlifter, you're a big strong dude with a beard. And if you're a bodybuilder, then all you do is body parts splits and you eat like this. And they lose that crossover. And then from that, you develop myths.

Like, of course, if you meet someone where all they do is static stretching, mobility work, and they look real lax, you're gonna think, oh, that stuff must make you weak because this person looks weak and they look loose. But I think this is genetic propensity to that, that picks that, right? Because it looks like this.

Definitely. The yoga guys and the hippie stuff, and I'm not gonna shit on Camp Boucha is genetic propensity to that, that picks that, right? Cause it, definitely. The yoga guys and the hippie stuff, and I'm not gonna shit on Can Boucha cause you're just trying something. But like that culture to me is like, that's not impressive. You have no appreciable muscle mass. There's no resistant force.

That's, oh god, I mean, who listens this? What's your demographic? Oh, no, go with it. Well, there was, that's the thing. That's a fat, oh god, I'm gonna get go with it. Well, there was that. That's the thing. You're gonna be need a chip. That's a fat. Oh god, I'm gonna get in trouble. I'm not gonna say that. Well, there's nothing, I mean,

Jews and Auschwitz had abs, right? There's like the 16 year old kid taking the selfie in the mirror with abs, that's not impressive. Just as the 145 pound spiritual yogi, it's not impressive. You have no resistance for it. Give me like a 275 lifter that does his mobility work as stable as fuck on one foot, that's impressive.

Well, this is what prides me about what I do because I walk around be a bodybuilder guy because squat good weight and then I also can do a lot of mobility and I'm six fucking three. So I said it on the show that I probably made a more PC way to say what you're saying right now. In my opinion, everybody needs to be doing to say what you're saying right now in my opinion Everybody needs to be doing more of what they're not doing. Yeah, I mean that's what and that's just it like the yoga the yogis

That are preaching about mobility and meditation on the same way too. I'm not impressed by you because you know Why bro? You need to go live some fucking heavy weight you pussy and you know who's just as equally to get injured on the other side of the spectrum Yeah, right inst They're unstable. Right, right, right. Right, right, right. And then like stability without stability, since the, you know, because I think the problem is there's the people

assume a direct correlation between instability and strength. Well, I mean, I mean, this is true for any extreme on any endeavor. I mean, you take a body builder who doesn't none of that stuff and you've got a meathead who can't move and, you know, was injured and unhealthy or whatever, and you can do this with all those things, but they can all learn from each other.

And it doesn't mean you have to become that. It means you can get better at what you're doing. Well, they're inverted bell curves. That's how I look at them. So you need to find that middle point where the likelihood of, or you find your way somewhere in the middle, regardless, I mean, if you're in the circus,

so lay, it's like, man, maybe you should not like stretch as much or go, go hit some weights or like, you know, totally different. We're talking about sports because that's sports specific right there, right? When you have to be extreme. Yeah. When it starts, which we all have said a million times, soon the show is that, you know, sports are not technically healthy for the body. But well, I mean, I would not advise getting into competitive powerlifting for health reasons, Like competitive competitive.

The amateur weekend stuff you want to hit shirt. But like the stuff I see on the inner workings of like, you know, I've been lucky in the last year to compete on some pretty big stages and it's just like, holy shit. Like, it's extreme. Yeah, it's extreme, but it's like that's, but that I think appeases more of a mental health thing with those guys. Because that's, I think that's really the driving force They don't do it to be healthy. They do it to accomplish. I don't think I don't think I think that's true for anybody who does anything to an extreme level

That just sportability business all those. I mean business is like that You like you want to achieve a super high level of performance and business your something else is gonna Some it's you're not balanced. It's just the way it is and you have to accept it. But, you know, back to the flexibility topic that you were talking about, how people believed being tight somehow made you stronger. What really blew me away, not that long ago, was realizing that flexibility has less to do with this muscle that you can stretch like a rubber band and it's more to do with the central nervous system and how it responds. Because I could take take a client and I've done this so many times.

I'll take a client and I'll improve the flexibility within a 20 minute stretching session. I didn't make their muscles any longer. I just told the central nervous system to relax a little bit. And so when you have somebody who, and again, their genetic components to this and I've had clients like this as well, who come in, never work out. They're totally deconditioned, but they're so lax and so flexible that they can, I mean, they can squat bottom out, they can stretch their hamstrings, no problem, but they're so loose and weak and people will attribute that to weakness. And as no, it's just this person is deconditioned. They're CNS is on the other side of the scale, but they don't have the CNS that fires to control.

It's just super lax and relaxed all the time. Well, I think a lot of the two of that and it's something I talk about a lot is why you get tight, right? Because I think in this spectrum, we've created really linear, linear, like sort of polar opposites of mobility and flexibility. Right. Like, in flexibility or like tightness and mobility,

I guess is what I'm getting at. But I mean, I look at it more like a three prong or three circle venn diagram because stability and strength are not the same thing, right? And I think understanding why joints get tight, because a lot of times they get tight to force stability on a joint. So this is a classic example.

If I were to give you a dynamometer, exactly. So if I were to give you a grip strength measure here and have you put it over your head, where do you think the reading would be higher? Arms at your side or arm overhead? At your side. Every muscle that controls grip, medial epicondyle and down over here,

has nothing totally dissociated from the shoulder. But you have proprioceptors in the shoulder that talk to the brain and that say, hey, in this overhead position, we're unstable. Don't load anything heavy in this. So kettlebell bottom underpressed is something we did last time I was around. And that's a great example. Like, I can take a 35 pound kettlebell.

I can go 300 pounds overhead. Like, 35 pounds should not be shaky at the top. But it's in this most unstable structural joint position in that full overhead position. The grip, it feels like, oh, my wrists a week. That's one thing I hear a lot. Like, no, it's not. Your shoulder is telling your brain, don't load, like, distal to this instability. Drop the fucking thing.

That's why your wrist feels weak. God, what a great video and explanation. That's such a cool point. Yeah, you just blew my mind right now. Yeah, no, I'm listening to you right now. I'm going like, wow, that's such a great... This is why it's so important to train in these different positions because in range,

your brain, your central nervous system literally is, think of it like a rev limiter, but that rev limiter changes depending on the positioning of the body and the joint. So you're going, you can be so strong, you can be like, man, I have the strongest biceps in the world or I have the strongest quad in the world, But in this position, I have half the strength. I lost a lot of that strength. And so the key really is to be able to gain that strength and

stability in all these different ranges of motion, all these different positions, because, again, real life works out well. You know what this does remind me a little bit of like some of the bodybuilding culture that we're doing some things I felt that were good, but they totally misrepresented it. Like you'd see guys, you know, kicking their out, flaring their elbows out really wide

and doing these triceps, and then they would be telling people that's developing a certain part of a tricep. I'd be like, the peptis and triceps. Yes, I would be like, you fucking lower bicep. At the same time too, then somebody might catch me doing a movement like that inside the gym And I'd be like well the difference is I'm not doing it to build a bicep or buy up my peak of my bicep or my inner tricep

You know, that's my one of my favorite ones I do for my shoulders stability is is like like crucifix curls Like the high cable because then you load that long head of bicep tendon as an anterior stabilizer the shoulder Everyone thinks I'm working on the peak. It's like no, I got to you by a fucking suburban three years ago and had to mel Gibson my shoulder back into place on the corner Delacruz Boulevard like this thing's got to be locked in and that long head of biceps Tennis gonna do it. I give a fuck about my the how big your eyes are I have no idea I honestly could not tell you so great You see and this is what people need to hear and I know I know there's people that listen to the show And then they see me in the gym and I know they see me doing things that I'm sure they've heard me talk shit about But the purpose behind why I'm using using a movement like that is completely different than the moron on IG

Yeah, that's telling people that oh, this is what I do to work on this, you know This is what I do to work like me. There's an intent there Yeah, and I think if you can't explain that intent, like you shouldn't be doing it. I have re-exercise and it's funny, because I mean, or certainly not teaching it at least. Sure, and that's a big thing. It's the only thing.

If you wanna go do weird shit with your body and do weird shit, but you shouldn't be on a stage telling others to do it because it's gonna work a part of your muscle and isolate an area of a muscle to build and develop. It's to the point now where I go work out at commercial dims, people don't ask me questions

because they're sick of the long-winded answers. I get the... There's a cloud, there's a one- Why are you gripping the bar that way? Exactly, and that is... Let me get a dry erase board and explain that. No, seriously, like all in my office, I'm in Boston, in Boston, in Boston.

I've taken the out onto the floor and literally like drawn a picture for people to understand. That's great. What gets me is the tricep grip one, that debate. Oh man, yeah, yeah. Oh, super native dude, I could go for it like, I mean, that's one I have just like,

I should just have it printed and laminated, but you read this. You this while I do my next, if you have any questions, let me know. Cause it's just like, if you don't have an intent in everything you do, then don't do it. I think, I think the biggest thing is people,

think of the muscles and forget about the CNS. They forget about the recruitment patterns, they forget about how that is really probably more important than the actual dumb muscle itself when you're talking about working strength and all these different things. I think, I mean, that's such a huge part of it. Like the hashtag no day is off crew.

Like, okay, see you later. Like, you're not gonna make it. But I think a real understanding of muscular anatomy and action, like the idea of secondary tertiary quasher-inary action of muscle blows people away. Like the long head of the biceps tend and blending to make, you know, your glenoid labor. If you don't know that, then you're gonna do your bicep curls

at your side the entire time. Not use it as a secondary flexor. Not worry about that. Activance efficiency when you're trying to train the bicep as a secondary flexor of the shoulder. Not a primary flexor of the elbow. And it's like, if you really want to dig into it, I mean, you can go, you could spend like days on every muscle group. And like, you know, thinking of like, force curves and, and dynamic stabilizers like how... All you gotta do is look at an anatomy chart and all

the muscles touch each other. They're all overlapping and connecting and I mean in the fascist and the random whole thing. Yes, I mean that you want to you want to complicate things. People have a hard enough time with base what I consider basic anatomy. Talk about facial planes. Yeah, holy shit. You're like blowing people's minds. It's the human body is far, far, far more complex than we think. And bodybuilding has done some great things. And it's easily the most influential, I guess, route of fitness that has influenced us

in terms of resistance training. The average person to lift weights got most of their information from the bodybuilding world. But one of the things that they did that was absolutely horrible that now we're starting to see that a lot of the repercussions of is that they break everything down to these very,

just to muscles, the individual muscles, bicep, tricep, delf, this is the sidehead, this is the front anterior head, this is the rear delf. And when you train that way, you can cause lots of problems. We see it all the time. So let's talk about some, let's really dumb it down for people and give some simple takeaways.

What are some like go-to moves that you, either like always incorporate in your own training or you typically teach somebody, like you already know either by the way they look or all the imbalances that you're used to seeing that are very common, like incorporate this, this, and this into your lifestyle, and this already will start to help you.

Lunging. Lunging is, I mean, to me, I'll assess someone's lung before I assess their squat every day in the week. Now explain that. Why is that so important? So we live nine to five. That's part of it, yeah, but I think, I look at, I mean, functional training

is the buzzword of the past. I sense the boss who well came out of being, yeah, but I think I look at, I mean, functional training is the buzzword of the past, I sense the boss who well came out of being before that, right? Like that is the selling point to the uninitiated. I mean, I cringe every time I hear it, but let's talk about, you know, biped humans. Let's talk about function. Let's walk first, right? So a gate analysis can be really difficult and it takes it a cute eye and a pretty, you know, good working knowledge

of the underlying anatomy to really assess why your foot's pronating or why you're heel striking early on one side. But if you take that very sort of benign assessment that's seemingly benign assessment, you stretch it out, that's what it lunges. You're taking the gate through its end ranges of motion. Then things become very apparent.

I always use this analogy. Like if I was trying, I don't know, shoot at them in the head, right? I wouldn't have to be, I could be five degrees off. I still blow as fucking brains out, right? You see it right next to me. Yeah, but if I'm gonna try and shoot, the guy who's more of a dude,

well this is what it takes to get through to people. If I'm trying to shoot the guy across the street, and I'm a couple of degrees off, I'm gonna clean over his head. He didn't even know he's in danger. It's the same thing with hip mechanics, and body mechanics. If you look at that longer range trajectory,

so it's like when I'm trying to assess the hip, I'll start with the foot and make it, I mean, I can look at the hip and see, it's like, okay, he's internally rotating here. I don't need to look for that toe pointing in. I know by looking at it, because I've done it enough times. But to make it apparent to them

to increase the likelihood of buy-in, to get them to correct it. The lunges are huge because it's like, you know, they do a conventional lunge, 90, 90, no knees over the toes, like, okay, lose all that, all that, when your trainer told you before, shit, try and anchor the heel, drive that knee as far over as you can, an athletic lunge, and then this is what I always get, is I want the C, both hips externally rotate. This was something that you opened even my eyes and I've improved my lunging after you and I

did that series together. And I never realized I had a discrepancy in my hips until I had to get that glute me to fire and open up on one side and it was actually, I had to really, one side very natural for me, other side very unnatural for me. And you'll notice too a discrepancy in stride length. So I usually mark that, because it's hard wire that stability, right?

They feel tight to get into the, because that's a really, you're basically in like almost a front split position as far as your fiends are concerned. Now, you made a point earlier about hip flexor, right? As a single designation. And it's like, whoa, whoa, I mean, and you have to oversimplit. And a lot of times it's self-diagnosed, right? Like Silicon Valley, Iatast people, they, they web MD themselves and

it's like, oh, it's probably tight hit flexor. All right, which one? Iliakis, Soaz, Rectus Femurus, TFL, your adductor, brevis, and pectinias, both act like hit flexors. You tell me which hit flexor it is, right? Sartorius acts as a flexor adductor, external rotators, like, which one? And then what position? Exactly. Because all these are acting on a movement or on a joint that has freedom of movement in all

planes of the body. So linear extension and this is why I cue the lunge the way I do is only going to affect a certain group of muscles. Usually linear extension is more stretching of the iliacus than you got to lateral lumbar shift and that'll get more onto the so-as. But if you externally rotate and abduct that back hip because usually we're very front focus. When that front leg lands and I cue them to go knee over the toe, they think that's it.

You can keep the heel down, okay, it just is up good. You're watching the back, too. The back leg, because that's the one I'm most worried about. I mean, nine to five, when you're sitting in this hip flex position, it's like all your hips. Makes perfect sense, because your leg behind you probably has very little strength instability if you're an average person sitting down. Yeah, and that's the point.

You know, taking it and building strength at those un-ranges emotion and creating or narrowing a threshold is how I describe it. You know, strength and stability, because what gets me is when people get hurt, it's like, I don't understand. I've been doing the same thing every day, and today I went to time. Exactly. You've been headed for that threshold,

your whole fucking life, and you went and picked up your kids toy, and that was in my buddy, Jordan, Junta. He says it really eloquently, and pain is the first symptom to appear, or the last symptom to appear, the first one to go away. So it's like your subthreshold forever

and not realizing it, because you can't sort of internalize it. Wow, that's a good point. So in other words, you can feel pain, you can make it go away, but you haven't corrected the problem. Just because you don't hurt anymore, doesn't mean you're not at that subthreshold anymore.

Like there's a lot more work that needs to be done to get you a wafe that, from that level, which is before the pain actually has. Because what I mean, you get it in my office all the time, you set it more with correctives, they feel good, and then the back in there like three months later. Okay, when's the last time you did your correctives? Well, when I started feeling better,

I stopped doing it. It's like, well, little shit, man, should I have V8, like, come on, man. Right, so to me, it's like, it's just so apparent that it's, so the lunge, sorry, get back to the point. The lunge would be my big one for the lower body Because you walk through that cycle that you have that and how you do the lunch So I'll to make sure that we put a link on this episode for that series that we did together because I'll tell you

That this has become a staple Warm up to me getting ready for like training my legs is I'll do all my prime movements that get me going like my Ninety-niney swings all that bullshit, right? like training my legs is I'll do all my prime movements that get me going like my 90, 90 swings, all that bullshit, right? So I get all, I get, and then I'll go into the lunge and I get barefoot, I get barefoot, and I do the walking lunges on the grass in here, and I'm really focusing on that, letting my,

and I never did that before where I concentrate on my back leg and try and open my hips up at the same time as I'm lunging forward. And man, I just feel amazing getting ready to get my legs. That's right for me, that's a staple for lower body, upper body. I do, I think we did it in here. The overhead press against the resistance band, I think rotator cuff training is,

a lot of people miss the mark because it's the idea of training something that is supposed to be active sort of behind the scenes. Like, when you... So yeah, because people typically do a lot of like, just, yeah, isolation, external rotation, humor people typically do a lot of just isolation, external rotation, humorous here, my elbow, my side,

which is one small piece of that. And if you're loading it appropriately, more often than I see that loaded with dumbbells, it's like, guys, the first gym crew that ever existed was Isaac Newton. Gravity's not going anywhere. That's isometric flexion, that's training your breaky-alus. Oh, you mean when people are standing straight up?

Yeah, just use in place. Yeah, when it's like, well, that's your doubts, and you. Oh, you mean when people are standing straight up? Yeah, just using plates. Yeah, when it's like, that's your dealt and like you're, you know, you're shortening the rear delts and your isometric contracting your breakie Alice adorable. Your rotator cuff's doing nothing. Yeah. So like matching the plane of movement

that you're gonna have to do. Okay, well there's the real rotation. We need to explain what that, what you just explained really quick visually because I see this in the gym all the time. Oh, the time. And I'm sure people look at me all weird when I have to get on the bench, I'll lay down sideways to actually do it.

But so when you're you see this a lot guys before they bench and they've heard this like oh, I should warm my rotator cuff up. And then they grab dumbbells and they do these flapping their arms, not realizing that like they're getting like no rotator cuff. Well, there's no resistance like steel flappers. Well as in big US, the destination is hip flexor is rotator cuff is equally there there's no resistance like steel flappers. Well, as ambiguous to destination as hip flexors, rotator cuff is equally there, right? Like it's on the same parallel.

It's the upper body equivalent to hip flexor is to the lower body, what rotator cuff is to the upper body and shoulder because it's like name one of the muscles. That's right. Right, right, and for today, as Terry's minor super spinatus, it's left scapularis, right?

What does each one do? Where does that go? And that's what I'm saying. And depending again on the position of the humerus, exactly. Position of the scapula, right? What does each one do? Where does that go? And that's what I'm saying. And depending again, on the position of the humorous, exact position of a scapula, what kind of movement you're doing? I mean, so one, I really, you know what, I'll change my mind because we have this on,

we have the overhead press with the band on the YouTube channel. Dead hang, chin up position, just initiating the pull up. That's probably my go-to for the other one. So like a downward truck? Yeah, essentially, but like circles independently with your scapula, like going like, oh, okay.

Dead hang overhead, bring my shoulder weights together, drop the chin to the chest, and let passive elevation, right? Explaining people, the two acts that the shoulder blades work on, the elevation, elevation, depression, protraction, retraction, I wanna be fully elevated and protracted, but two, we talked about training muscles, not instead of training movements. This is a perfect example of training movements, right? When you set your scaps, the shoulder motion,

I mean, if you think about it, it starts from the thoracic spine. Flex thoracic spine sort of increases that, like if you're hunched forward all day, sets that rib cage on a trajectory back, that's gonna glide those shoulder blades up and out, right? Just because of the way the, the, the, the, the, the, down.

Yeah, the force vectors of the muscles that attach to it are just gonna naturally set them in that. And now from there, if we think about shoulder movement, two thirds of the movement's gonna come from that ball and socket, the last is gonna come from that actual socket being able to accommodate for any end ranges of motion. That's why if you try to reach overhead and lock your scapular place,

you ain't going anywhere. Exactly. And we talked about the stability thing, right? Like, if I'm loading something in my hand overhead, that's when people feel like they're wrists are weak. So with what I like with the dead hang, scapsets is like, let it hang, because you're not in a heightened state of awareness.

You're not threatened. It's a distraction for us. You're not spying a loading. awareness. You're not threatened. It's a distraction for us. You're not spinal loading. So people, regardless of shoulder mobility, can usually get to that almost like a Olympic lifting overhead position. When there wouldn't be able to normally do it. Exactly. And from there, the first thing I'll cue is the elbow position,

because that, so in this position, why people get pain by my estimation and what I see in my office the most and what fixes it, is the Terry's minor is What initiates this movement right so the bodybuilding culture that has a lot of like impingement issues and to your Anteer tilting of the scap internal rotation because they train everything in isolation They would you see the elbows cave then is that what you see or what I know? I see him go yeah, I'm turning the rotate first get into the lots and keep it in the lots of time

Yeah, they stay in this tight kind of lats. They can't relax in that position. Yeah, so they'd never return to the dead hang. Have you ever looked at like a gymnast hang from rings? And you see their scapula just rotating out real nicely and incredible. So if we think of those muscles that are gonna work along that line towards the spine, right?

That lower trap that's gonna depress that shoulder blade, bring that inferior angle towards midline and sort of initiate that movement. But that's from the spine to the shoulder blade. From the actual humerus to the scapula, what happens is to get into a position to use your lats to act like internal rotators, you need to externally rotate your shoulder first. So if I'm in this dead hang, this is internal rotation.

What I do first is here. That's your territory. That's your liner. Yeah, that's a lot. Of your two minor. Yeah, and that's a lot. Of your two muscle, well, I get to you in a position where you can use your life. So of the two muscles of the external rotator, like, infraspinatus is your bigger one,

that's your arm flapping on the side when you're, if you're doing it right anyways. But the tear is minor is smaller, much smaller, but it is most active or most needed in that end range position. So initiating there under like no direct stress, like people usually, a cardinal sign of anterior impingement is that they point to the core coil process, that core coil chronoline large front of the shoulder,

here, pinch is right here. Yeah, that's where that terry's minor needs to externally rotate and pull that humus out. Instead of, it's not, it's internally rotating that that's sub scout or the supersonic attendant or the bicepend is going right under that arch and you're just mechanically pinching it. So from here, if you can externally rotate under load, that to me is for my upper body, that's my go-to. Oh, definitely, definitely shoot that.

So you wanna hang from the bar, where I shoot this, where I'm on. We'll shoot this. And you wanna rotate, and you wanna kinda twist, almost like you're twisting your elbows in a little back. Exactly, because that's external rotation. Yeah, on the longest lever possible.

Right, right, right. Excellent, excellent. You know, it's funny, I remember years ago doing behind the neck pull downs and understanding where to kind of put my elbows in my positioning. It was one of the best things I ever did for my shoulder mobility, way back in the day. I remember, like, I'm not supposed to do this, but I'm going to do it anyway because, you know, so and so does it.

And I remember positioning my elbows, not feeling it in my lats that much again, because I'm not able to pull them in front of me, but noticing that my shoulder mobility got a lot better from there. Because you're training the stabilizers that sort of shut down the CNS today. And I think it's fine.

You may pass, look, I had load distal of this, all you want, we rock solid, that's fine. Very cool, dude. Yeah, I like that a lot. We went from packing the shoulder, right, to create that stability and really force that issue, versus now setting the shoulders was a little bit more of a...

So that would be the progression. The bottom line, the kettlebell rotation. Yeah, same thing. That's the first thing I cue. It's literally, it's just a different vector, where like you said, now we're gonna pack the shoulder, but now can you stabilize from here? Talk the elbow in, because now, I mean, this is inherently stable if my wrist is over my elbow, right?

All I need to do is lower that down. I granted I need to have the right scapular positioning to allow for that full flexion to happen. But the first thing I cue, so the progression from this movement, is right in to a single arm kettlebell press. Now we're packing the shoulder, now we're going to see how that gripue, so the progression from this movement is right into a single arm kettlebell press. Now we're packing the shoulder. Now we're going to see how that grip responds to that sort of rewiring from that dead hang scapset on the overhead position.

Wow. I'm going to be doing that. I know. We definitely should go shoot a video. In fact, we should do that right now. Yeah. We'll do that. And say, in the powerlifting world, with the way you train, do you see anybody approaching training kind of like you do?

Or is it more just training? We mentioned Raman. Raman in like a bear up to like, you cross it. Yeah, they're more in the CrossFit realm. They mean they cross over and they break in a little bit. But yeah, as far as ours, like my style of training, it's catching on. It has to. If you want to be in this, because if you look at the guys at the top, essentially, that stuff doesn't get posted, but guys are doing this. It's the guys that their videos are consistently 500 plus benches.

They're consistently 800 pounds squats, 800 pounds deadlifts. They're doing it. It's not on Instagram, because no one likes it. All the kids, It's boring. Yeah. And it's like there it's and those who are sort of flash in the pan coming up. We got there just by some genetic freak bulletproof resiliency to you know bad form and no stability work. I started to see the writing on the wall because they've seen other people who've come up real quick. Go down just as quick as they've come up. So you know building that foundation, building that stability,

but all that's for not if you can assess it. That's right. And the predictive value, that's really difficult because that takes more than a smile. And I think what people, there's a big misconception with injury in that, you're a strength athlete, you're training with heavy weight. The reason why you hurt is, they think of it like a car,

like, oh, it's wear and tear, it's because of age, or, you know, and the reality is, no, you're just not, again, you're not training those areas that will move that threshold forward, and so you're just kind of bumping up against it, and at some point, you're gonna end up, it's gonna give, and you're gonna have some problems, and we see tons of athletes who've done this,

I've experienced it myself with my own training. And what a lot of people don't really get, it's not sexy, but here's the sexy part. If you do pay attention to this kind of stuff, you will build more muscle, burn more body fat, and perform better. So at the end of the day, the results are what you're looking for also,

besides the fact that you're gonna avoid injury and stuff. Because I know we have a lot of young listeners who are like, I don't hurt, I don't care. I feel fine when I squat, when I did, lift one out, you know. I mean, that's the buy-in I go for. Like, because I mean, you know, you put up the flashy list every now and then, but the majority of my social media content, like doubling back to the whole fitness industry thing is,

there's a lot of people that get to where they are by notoriety, not by credibility, right? So the difference being like, you know, do as I do. And like, oh, and their de facto response to like any sort of further questioning is like, but I squat 800 pounds. So it's like, for me, it's like, I've yet to have to drop as I was just speaking in Toronto.

And I literally, my seminar was Y Crossfitters suck at squatting. Like that was the thing. And I presented this to a room full of CrossFit box owners. Yeah. Well, I mean, and I, from my, and I wouldn't do it if I didn't think I was fairly or mostly unimpeachable. But at the same time, it's like, I'm standing in a room

with guys that maybe squat 405 and I can put 7, 30, 7, 27. So it's like, if need be, I have this smoking gun. If some, it's a sleep. Exactly, there's some brainchild in this group, like has read more shit than I have or read more research or looked into the anatomy more than I have. I can play that card if need be,

which is like a lot of guys that come up who are getting into, because I mean seminars now are great money, but you know, I've said this before, you can put furniture in a room but you have to have steel in the fucking walls, right? And the seminars are basically like, hey, come out, work out with me. I can't really say anything,

but I'll show you how I did lift and there's no assessment, there's no predictive value of where, or no consideration of morphology, like, oh God, fuck, and you know what, let's talk about like, have you ever seen the Lane Norton diagram of how he squats and that breakdown,

that's a digital playing breakdown? Have you ever seen it? Oh man, it's priceless. It's absolutely priceless. But it's like, you mentioned him earlier, I feel like you, you know. I know, I know. I know.

We spoke on nutrition earlier. I already know what I was vague, right? Like I don't like Campucha, Tippy, you know all enough for me, give me things that had parents. That's my stake on nutrition earlier. I already know. I was vague, right? Like I don't like Campucha, Tippy, Funchy, you know all that not for me. Give me things that had parents. That's my stake on nutrition, right? But like, because I, I mean, I'm a doctor of chiropractic. Eight years of school.

I have thousands of hours under, you know, I have a clinical doctorate and on a research doctorate. So the assessment is everything. When you're in my office, that's what it is. Fuck you. You know what? I, man, I don't know how many patient files I have, but with acute injuries that come in,

I don't know if I have two, maybe three visits on average. So I have all these files. People are like, oh, you must be so busy. It's like, no, because I don't see people every week. Because I mean, my office visit is purely an assessment. Movement, it really is the fix. So I mean, I'll mean I'll spend half my office and bring it out to the gym floor This is what you got this how you stabilize it this how you stretch it This is how you control it to sell you avoid it for happening. This is how you program around it go

Let me know if you have problems right hit me up on email send them a few videos. That's the progression good See you so with so with Lane squat Because you had a hip injury recently. He's always injured. He yeah Well because that's it and you know what, dude, I wouldn't even want to sit in this room with that guy if he was talking nutrition. P-H-E-N-N-T-T-R-S-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D-D- Watch his squat, it's like the femur-length thing, and it's like, okay dude, you're not rotating your hips and your fucking chest is on your knees. If you use your glutes to stabilize that ass-eyed, unstable, I slow back,

you wouldn't run into these issues, but you can lead a horse to water. But to me, it's like, and Jim's the money. I mean, yeah, if we wanna get behind a common enemy here, it's the same thing, PhD in nutrition. I wouldn't dare sit down in the room this guy in the truck. Except he tells people eat fucking, you know, five million grams of protein every day. Well, yeah, because

it's because it's pre-jim, right? That's the whip. Preaches. Yeah. Um, but it's the same thing. Well, to to lanes, to lanes, um, credit, he, when we talked to him off air, I mean, he said that when it came to exercise, like, that's not my, like, I understand that whatever, but that's not my expert. Yeah, but the problem with it though is, is again, like what I was saying is the thing that people tend to do is they should, if that's not your expertise, then stay away from it. Yeah.

Then stay away from teaching it. Well, it's the whole mentality. It's the beast mode, like, go, go mentality, which is so interesting to me. Yeah, because coming from that, like, it's, it's, it's laughable. I mean, I train in a gym, like I train in, like, it's laughable. I train in a gym, like I train in like, what I consider to be like the strongest gym in the States. I mean, we got four world record holders across numerous

way classes and it's like to see him rent or over like a 600 pound squat. It's like, we got guys half a size going to go, you done yet? Can I get in on this for a swarm of sets or two things? So, and I get it on this, first warm-up set, sort of thing. But I would understand the responsibility of a following you have like that. And then to put out something like

that sagittal plane description of the squat. And it's like, you're showing a two-dimensional depiction of a three-dimensional one. Right, of a movement so much more complex. I mean, if I were to assess the squat, like to assess someone's squat, I'll front to back, or, yeah, front to back first, I want to see how when you go into deeper knee flexion, how you're accommodating for stability of that knee by externally rotating the hips

to that bottom position. I don't want to see some linear forward, forward fold through three joints, ankles, knees and hips. I want to see that. I want to see those hips loaded. I want to see you load into the quads first. Then as you go into deeper knee flexion, I want to see you externally rotate. I want to see you load into the quads first. Then as you go into deep or knee flexion, I want to see you externally rotate. I want to see those knees and toes stacked at the bottom.

Yeah, your knees can go over. That's fine. Sit back at the very end. Drive those hips through. Use your quads to pull your hips to that advantageous position to finish the fucking rep. Perfect.

I want to see that from the front. From the side, tells me next, it tells me depth. But if you're a good squad or you can see depth from the front anyways. But yeah, that's my little rant on. I mean, don't talk on things you don't know, because I think, like you said earlier,

a lot of the audience, a lot of people that are into this are young kids that want their impressionable. And like, shit, that stuff I did before I met my boy, was ridiculous. Like you read some stuff and there's no assessment, just do this, like, and whether it's right for you or not, just do it. And it's like that, go out and go out of your way and out of your lane,

pun not intended, it's, to me, it's a responsible one. Yeah. When it comes to movement and exercise and even nutrition, there are general truths, but the individual variance is so massive There are general truths, but the individual variance is so massive that it's incredible. You could have two people with the same goals, and one exercise and one movement may be perfect for one person, and for the other person, not only is it not perfect, but it's the worst thing that could possibly happen. It's splitting the atom. You split it one way, you light up the world, you split it the other way, you blow the world up, and now it's the, and I'm biased, obviously, because I have a clinical designation.

It's the ability to assess, like, we talk about dog-run research and that religious tenants therein. If someone is a PhD and there's a lot of guys who do, I mean, I'm not new to this social media, put the doctor in your title, and then hopefully people listen to you and hope you know what you're talking about.

But it's like, there's, you need to understand that there's no assessment of when and where to apply this research. This is for those six people, college age males that participated in this four weeks. That works for them, clearly. Well, this is what I feel like we get into debates about all the time.

Like, I mean, I don't have a PhD. And when people try and use that as your argument, is as silly to me, which I don't use, but it's like, bro, I've trained thousands of people that I can go back and look at. Like, good, you read a study that took 30 people together that was controlled, that was probably biased, but even if it wasn't biased,

and then you extrapolate some of that, take that bit of information, and then now you become an expert on it, fuck you. But you're a great example. So when I first started writing for Craig here, the first thing I wrote, I fucking love it, to this day I still talk about it. It's called What We Can Really Learn from Research.

It was a first online article, it was nervous as hell, like, mess it all up, like, hey, can you share this? Like, oh, fuck. And you're a great example, because what you're doing now, right? Like, I listened to you guys

and you guys swung wellness, you swung health for a bit. And then you're like, you know what? Let doing now, right? Like, I listen to you guys and you guys swung wellness, you swung health for a bit. And then you're like, you know what? Let's get these, let's put on some calories, let's lift them away, it's kind of things. It's like, oh, fucking right, man, absolutely. Because I was gonna give you some shit for some of the barefoot fucking and the kids.

Come on, bro. Come on, bro. But, and like, my point to that is like, you have variables controlled. And what is research for controlling variables and analyzing and sort of this pico evaluation of you analyze, you assess, you implement, and you reassess. So if I gave you an equation with too many variables,

then implanting a constant doesn't mean anything. You have all your variables dialed in. Now it's like, okay, I'm gonna change this variable, this diet variable, I'm gonna change that. It was a constant. So I know what that constant can do for me. Now I change it. Then I see where it goes. And like obviously you've done this with yourself, you know, thousands of times and not even just yourself with other people. Like being able to sort of put all the pieces together because if you have too much to equate for, there's nothing you can do. So the real, the real thing from research that we should

learn from is to turn every, every endeavor that you go do. So the real thing from research that we should learn from is to turn every endeavor that you go into, I'm gonna try gluten free, I'm gonna try whatever it is, I'm gonna try five through one, I'm gonna go five by five, it's like if you don't have a control to start with, you don't know, or if you throw the kitchen sink at everything, I'm gonna overhaul my life, and then you start eating right, you start walking,

it's like, how do you know what's really helping you? Yeah, like all the herb life supplements were the one. Like that did it. It's like, dude, you changed 20 variables. How can you isolate that in itself and say that that was the effective one? It's so it's so complex in even how the variables interact with each other and how they're applied.

And I mean, well, and then let's throw that, let's throw the psychological curveball in there too, because there's a huge mental game in all of this. Oh my god. Like psychology trumps physiology every day of the week and that's what I That's right last second. That's absolutely 100% agree with you. I'm so glad you said that that is very very true And his personal trainers what like as I've been doing this for 20 years I learned that early on and that's what made me successful was that the psychology was the most important

factor in all of this. In all of the person trying to get you know lose weight and get fit and all that stuff. And take that all the way out to top end performers. Right. Take that all I mean take that away from the the personal training client that's trying to get fit. You know put that in what was so in Australia was to go back to powerlifting just double back really quick.

There's two hours and 24 hour weigh-ins. Those are the common ones, right? 24 hour weigh-ins, you get a whole day, you would have a value of one. I come in at a heavy 242, like 110 kilos, like I'm spitting into a cup for a step on the scale. So in Australia, I compete on two hour weigh-ins. So I saw a two hour window, it's like,

hey, weight moves weight, go for it. So, I mean, I did everything under the sun. I probably put on like 13 pounds, just like hydrating and getting, dude, I felt like shit. I would sit on espresso, caffeine, bring down the blow a little bit, but dude, I was walking into like, I was walking into third attempt at lifts,

and I was like, you know, but I know in my mind, like, everything's done. All the training is done. Everything's in place. Fuckin' get up there, there's 5,000 people grip and rip, just fuckin' do it. And it's like physiologically, like, if you looked at my diet that day,

like this guy should not be working out. He should be on dialysis in a few years, but he should not be working out. But if the head space from whether it be the soccer mom or whether it be the top end athlete, the psychology, if you get it right between the ears, man, you got it. Well, have you seen this happen?

Because you've been doing this now for a while, and you've been working with athletes and people with pain and movement issues. Have you made connections between the emotional state and how they feel in terms of pain? Oh, yeah, so much as Asian, like, and getting away from maybe elite athletes, but like, you take a post-op, spinal fusion,

that's just a fucking nightmare, founded in no research whatsoever. There's, I mean, chronic pain is in itself, it's a cause and a symptom, right? So, a lot of the muscular skulls, stuff I treat, you know, happy go lucky, you know, weekend warrior powerlifters, there's no, they're not, there's not a relationship with their pain. But when you're on disability and you can't work, you can't provide, and it's an insurance company that's providing for your family, not you, there's, there's a dependency on that pain. Like chronic pain

is a whole another bag of cats. But the best thing I found is being able to regress, exercise down to the point where there's that, that psychological component, that triumphant component. I mean, something as simple as like a step up to like a six inch box can be painful for somebody. If you can regress to a point where they can get there, there's hope we've overcome. Right? The next thing you know, small wins,

and small wins. And I mean, yeah, chronic pain, it's a whole nother bag of cats in itself, but like to me, regardless, psychological or movement based, the fix for me is movement. Because you can get to the brain through the body just as the brain gets to the body, or the brain gets to the body through like the nervous system you can retroactively have that effect right?

Absolutely. Yeah, I mean for me and my treatments in my office are, you know, there's the muscle work, there's all that, but it's really hinges on assessment and it's like how can, because I look at it this way, like if you go into an office and someone to the chiropractor PT, whatever massage therapist, they're, the external stimulus that they're putting in deep pressure massage is a thumb through the safety pin of the nervous system, right? There's that sensory input that says

there's some sort of instability or, and there's sometimes a metabolic component, but goes back to the brain, the brain says lock it down. That's tightness, that's trigger points, that's whatever you want to call it. Now, I can have an external effect through different routes to the brain, the brain says lock it down. That's tightness. That's trigger points. That's whatever you want to call it. Now, I can have an external effect through different routes to the nervous system. You know, think of muscle relaxation like a lock.

And we have a ton of different keys that can turn that lock to make that muscle relax heat. Biochemical, take an ibuprofen, take a, take a bike. Let me know how you feel. I'm sure you'll be flying, right? Deep pressure stimulus has an effect on nerve-ending specific for muscle relaxation. Stretching, Golgi tendon organ, muscle spindles, and when taken to that end range of motion, as a feedback to the brain, it says, hey, this is, yeah, exactly, relax. This is gonna

go bad quick. How touch? Touch by itself. Sure. There's people who will go get massage, and I didn't, this used to blow me away. They'd be like, I have tight shoulders, but I want super light massage. I did, this used to blow me away. They'd be like, I have tight shoulders, but I want super light massage. I remember thinking like you're wasting your time, but they'd come out and feel better and it's touched.

And just for finance and lambatroc, man, that's where light touches perceive. And that is the input to that, that breaks that safety pin cycle, right? That constant feedback loop. But what you do with that transient time of that broken, that's the fix. So that's where everything starts in the office.

Well, poke and probably will assess, but fucking load it. So I'm going to just say that in layman's terms, because what you just said was very, very, very important. And basically, what you're saying is once you send that signal, whether it be through deep tissue massage, heat or whatever, for that area to relax, Now you do the work to fix it so that it doesn't go getting tight and get tight again. Otherwise, all you're gonna end up doing is getting stuck in that cycle of.

You know, you'll have an Asian lady walk on your back once a month. Right. You're gonna be that, you're gonna be it. I mean, that's, and even preemptively, like if you watch how I warm up, like we'll get a lift in one of these days, and if you watch how I warm up,

that's the thought process. So the progression and the implementation of different stimulus to open up to make that transient window and then to solidify it with some sort of dynamic stability movement and then lock it the fuck down by putting a lot of fucking weight through it, load the shit out of that CNS. Like if you watch my deadlift and warmups are almost like yoga classes. My squat, same thing, bench press and it's very methodically, I break it down into designations of what sort of touch or what sort of receptivity, what sort of nerve

receptors I'm trying to get to as far as like opening up that window as far as I can. And then I try and stabilize the shit out of it. And then once I have sort of have all the moving pieces in line, then I load it. Then you send the signal. Exactly. And so that's your new default. Yes, that is solidifying a new default.

Did we send you our access to prime? You get love. You literally explained prime, maps prime. When we sat down with what you're saying, I love talking to brilliant people like yourself. And I do, you're very, very smart guy. And I love hearing you talk about these kinds of things because it makes me feel so good about some of the stuff

that we've been preaching and talking about. And I don't have nearly, not even close the education that you have and knowledge you have. And we were kind of, we were on the right track. I can't wait to send it to you. And the thing is, like, I haven't seen it. Like, did anyone listening to think this is a big setup that I'm pumping up, probably? I have not seen it like that. We're listening to think this is a big setup like that I'm pumping up.

I have not seen. Yeah, exactly how well this is what what at you know our trainer minds way it works when we dipped into this you know Internet social media, you know, you know, podcasting world as a business, you know We the first things that we're going through and how can we really help these people? Well, it's tough because even when we created programs where like like, fuck, you know, this isn't for everybody. And we know that, but we got to, you know, we have to still monetize. And then how do we express that to people that,

hey, these are guidelines for you, but we encourage modification. And that's where the evolution of the YouTube channel came was here's things for you to start to learn to assess your own body and tools. And then we said, none of this is complete until we really teach people how to prep their bodies before they go into even a workout.

And then think about the trouble, think about the challenges with that. Like, I can't just show a general priming session for squats because I don't know who's priming. You're describing before you squat in deadlift, you, specific to you. You did for yourself. And what's in,

it could be the exact opposite of what someone else should do if their body is different. It's different every day. It's different every time I squat. I mean, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off,

if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off,

if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, if I'm off, I'm off more than that even warming up has been like people think of it as like avoiding injury. That's the absolute least performance. Yeah, I mean, if you prime properly, what you're doing is you're like you said, you're setting the body up so that when you send that signal with your workout, it's the signal that you want. You're setting up the right default.

And I mean, I've said things like, you know, priming properly will give you 10% more out of your workouts. I mean, that's a number. I just know, priming properly will give you 10% more out of your workouts. I mean, that's a number I just... No ball yet. Yeah, thank you. Absolutely. Thank you very much.

Proper priming, you take whatever workout you're doing, you do it right, and you'll blow your... All of a sudden, your workout that you've been doing for five years. Well, this was our answer or our pitch on, you know, get rid of the fucking pre workouts that are full of all kinds of shit that everybody in the world's taking and keep taking more of all the work.

This is the work of pre-workout. Yeah, yeah, your central nervous system everybody in the world's taking and keep taking more. This is the work we work out. Yeah, yeah, yeah, you're central nervous system. Yeah, let's do it through these techniques. Yeah, with that and save the money, right? Once you learn how to do it, then you don't got to keep paying every single month when you run out in two weeks after you've been scooping four times. It's such a great conversation and the direction that we went with this particular podcast. I think, you know, when we're talking about movement and the feedback between the psychological

to the body and from the body to the psychological. I think we're starting to see more therapies utilizing movement, people going in with depression who have maybe no pain, but their utilizing movement is part of their treatment and they're getting much better. I think there's science now showing how when people smile, even if they're not happy, they feel happy just because of the four certain positions. I mean, it's really, really cool stuff, and I can't wait to have you on the show again, dude. I don't know where this conversation would go, but no idea. But yeah, this is fucking great. I think we could, I could go with, I could keep talking with you for the three years. Well, I'm pretty certain considering Jordan's buddy and that he's in the area that will probably be doing

Not only more YouTube series, which will definitely shoot some for this But I would love to do some seminars or even hold one of those cool fucking meats here, dude I think we should get like all of the cameras like yeah, yeah, yeah, no Federation. Yeah, yeah, well, we'll we'll throw those some ideas around But I know for sure that won't be the last time you guys here excellent Excellent, man. Yeah, I appreciate you coming in brother. Thanks very much 30 days of coaching is available for free at mind pump media calm also you can find us on Instagram at

Mind pump media you can find my page at Mind pump style Adam at Mind pump Adam and Justin at 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.com. The RGB Superbumble includes maps on the ball, maps performance, and maps aesthetic. Nine months of phased expert exercise programming

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