Mind Pump: Raw Fitness Truth - 540: Building Muscle with Partial Reps, Difficult to Adhere to Fitness Advice, Unhealthy Kids & MORE

Episode Date: June 30, 2017

Big Top Beard Quah! In this episode of Quah, sponsored by Big Top Beard Company (bigtopbeardcompany.com, code "mindpump" for 33% off), Sal, Adam & Justin answer Pump Head questions about the purpose of doing a full rep followed by a partial rep, fitness advice they like to offer but have a hard time following themselves, fear that their children will choose an unhealthy lifestyle and the kind of health food and junk food they would be based on their personalities and characteristics. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, Adam gives us another tracking update, and I promise you, it's not boring this time. No, uh, wait! He gives tracking tips and talks about tracking tools, a lot of Adam stuff going on in this beginning boring this time. No. Wait. He gives tracking tips and talks about tracking tools. A lot of Adam stuff going on in the beginning of this one. It is, but it's important.

Also how the Adam Haters can fast forward. How increasing carbs is affecting his cognitive function. It's messing up his little clad. His vocabulary and things. It's a good word. More than normal in weird ways. Also, did you guys realize today's the final day? Is it the final one?

This is the final day for the summer Star Wars. I love how Adam's just final. Yeah, do it. Do it. Final, final. It's the final. So our starter pack is Maps and Obolic, which is our foundational workout program.

It also has Maps Prime, which has a self-assessment tool, which teaches you how to program priming sessions to develop better recruitment patterns or even correct in fastest. Let's do what's best for you. I mean, let's think about that. There's a nutritional component. We have a nutrition guide that's included,

a fasting guide that's included, and then we gave you forum access in this starter pack. In the forum, you have, you're connected to like 2000 fitness enthusiasts and you're connected to me, Adam, and Justin, so we can help you along the way. So we've taken all these things and we've cut the price in half. That's what the summer starter pack is.

And today's the final day for it. So if you've been thinking about it, now's the time to do it. Also, I'd like to add, all of our programs come with a 30-day guarantee. Anyways, you kind of have have nothing to lose except for maybe some belly fat and stuff like that So you can find out about this at mindpumpmedia.com Black hole son Won't you come and wash away the rain?

Damn, yeah, you know what I black how sad. Yes. Won't you come? Won't you come? That's a great thing. You guys remember the video to that? The music video? Yeah, where the girl's face was like melting.

It was weird. It was a good video. I like how I can start you off. Yeah. I never continue though, you notice that? No, it's good. I'll do the first lyric. And then I'd like to hear like my human harmonica. It's horrible.

But I will not blow you. I'm not right. You must generate that yourself. I thought you had a question. How many times you asked me? Yeah, I would. Because I would keep asking. That's what you call it

Hey, Justin turn the lights off. We're gonna play human harmonica. Adam Yo, how's your nutrition how's your nutrition going? No ironically it's exactly what I'm doing right now You're right down your food. Yeah, yeah, just I forget how much this commitment is to do it's one thing to do it yourself I just play it to the world. It's a different set to to fill community ass Tampa was a motherfucker. Let me tell you, just because there was nothing, and you know what, this is good. I'm glad you brought this up. So when I travel like that, and I'm trying to track food,

you know, when I'm home, and I eat out somewhere, I automatically like just, you know, round up on certain things because like pay attention like when you go to like Chipotle and this is great because you can go to like fat secret and you can look up a Chipotle serving of rice, black beans, steak, but if you really pay attention to-

Oh, they give you way more than the French is. Well, and not even that, it's just the discrepancy between each person who's serving you. Like one time I'll go in and you know, the chick hooks it up. You know, like it, she gives me like, yeah, heavy-handed Harry. Right. Like, and then you go to other places and it's like, super cheap and you're talking about a,

when you talk about, you know, except the meat. The difference of a quarter more serving on your steak, a half more serving on your rice, another quarter more serving on your, your onions and bell peppers that probably have olive oil, a shovel of guac. Right.

So, I think that becomes the most challenging part for people that are tracking. Everybody gets so hung up there. I get a lot of questions right now on how accurate I am. Do you think that the fit bit is to your calories burn because mine really is important? It's a guide. It is. It's a guide. And I actually think it's a pretty damn accurate guide where I think more, where there's

more discrepancy, more people fuck up is on their own personal tracking. When they, when you go somewhere and you, because it says on the menu that it's got 3500 or 30, 350 calories or whatever it may be, you believe that it has to be that what people don't understand is that can be up to 20% off. FDA allows, yeah, easily. And that's what FDA allows. And you better believe FDA is not coming in and cracking down hardcore and a lot of people,

you're very, it's very rare. There are cases like Detour was sued for this, Detour protein bars, but it's very rare to hear a company where FDA comes down on them for being off on their calories. It's recently knew that that was, that became a law. So and it, the law allows them to have lots of room for air. And so people don't realize it.

And you better believe that if you're going somewhere that is a high calorie food that's not ideal for you, they're going to round down. They're going to give you the lower end of what is probably really in there. And then that's based off of what the serving size is supposed to be. And there's lots of room for air in addition to that for the person that's serving it. Yeah, it's a big. These are a thousand part of the secret though. You know, like if I really believe that it's this many calories, it is.

Yeah. Right. You can test that theory out if you want Justin. So, you know, like if I really believe that it's this many calories, it is. Yeah, right? You can test that theory out if you want Justin Nelson. This all being said is the major issue that I think people have with trying to figure out how much they should be eating for themselves. And if you pay attention to my story right now, you'll see like, you know, my Fitbit says I burned 4,000 something calories and I'm on the bulk right now, but then like yesterday I had a 3600 calorie day. Well, well, that's not going to work, right? Like you can't do that. Well, here's a deal. Like I know for sure that I've got to be off by four or 500 calories because I'm eating out a lot right now. Now,

as I get like closer to stage, you know, competition ready and I get leaner and leaner, I eat out less and less. And it's all about you buy it, you weigh it. Because then you get to manage it, yeah. Because you have to be, you have to be, as precise as you possibly can. But even that, even measuring, you know, six ounces of chicken thighs, like every thigh is not the same. So even if you cut up and you, you know, weigh six ounces, it's an estimate. It's better than not having an six ounces, it's an estimate. It's better than not having an estimate,

but it's an estimate. Well, and this is, so I, I mean, look at protein powders and pre workouts. You've ever seen how, when people are like, oh, I use one scoop of protein powder, I'm like, well, let me show you the scoop, and then I'll take this heaping scoop. I'm like, that's like one and a half, dude.

There's a line right there. It needs to be up to that line, and that's it. Right. So funny, because that's mainly the argument of why to have the supplements and the protein powders and the bars and all that because it's managed. This is not, it's exactly what it says on the label. No, it's not. Well, here, now we say that and then what I always want to make sure I backpedal and

cover my tracks with this is that this also tends to turn a lot of people off. That oh, the tool isn't that accurate. Oh, it's so far. I'll be out the best. Exactly. So then they just fucking throw everything on the door. No, let me tell you this. We are in a very cool time. And I know some people are our anti wearables and, you know and the apps and the tech stuff that's involved in it. Just the same people that hated the wheel. Right. I was like, fuck the wheel.

I just keep walking. This to me is awesome because 15 year guys like us that have been doing this for 15 to 20 years, I mean, I had like, I was going through multiple different books where I had to look up a food and then I would write it down. It was just, it was crazy the work I had to go through to just get an idea of what I was potentially consuming and what I was potentially burning. It was such an ordeal, I remember that.

It was an ordeal and now we've gotten to a point where we've got some pretty damn good tools that give us a pretty good damn idea about what we're consuming and what we're burning. To me, that is awesome. And to me, it is a very useful tool, no matter how off it could be. You're probably better off underestimating. You know what I'm saying?

Well, let me tell you how I do it. So if I'm trying to bulk, I round down. So when I look at things I I look at it and think okay it's probably a little less than that they didn't get you're trying to be in a surplus because I'm trying to be in a surplus. When I'm trying to lean down it's the opposite. I round up I round up on everything because I'd rather round up in case right. So that's kind of how I use that. That's the fat secret app when I'm tracking is by rounding up, when I'm trying to cut down,

rounding down when I'm trying to bulk up. And really, I'm just using it as a solid gauge to give me an idea of what today's activity, because I'll tell you right now, what it is good at is being consistent with me and my body and my activity. Like some people are like, well, doesn't that fit bit because you're an animated person and you talk with your hands.

So isn't it picking up that extra activity? Like, yeah, sure, but I fucking talk like that every day. So the difference between Monday, Tuesday, Wednesday, Thursday, it is technically movement. And it is. It is moving and it burns calories. If you put that fit bit on your right, your right-handed or left-handed? Well, I'm amy dexterous. Okay.

So if you put on your right hand, you know, when left-handed? Well, I'm amy dexterous. Okay, so it doesn't matter. So it doesn't put on your right-handed, you know, when you have private time, calories go through the roof. Yeah, I've tracked that before. So this- Wow, it says it took 80,000 steps in the last 20 minutes. How'd that happen? Yeah, so this is, I think this is where a lot of people

come out and have risk. I called it a private time. My dick. They get a little hung up on the tracking tracking and they want to throw it out the window when in reality, it's probably the biggest game changer for myself as a coach. It's your best bet is to do that. And I talk about intuitive eating all the time, but before you get to any type of intuitive anything, you get to know this shit. And that's the best way to do it, it's the track. Now that being said, you've been,

the past couple of days you said you've been having more carbs than you've had in a long time. Yeah, so I've noticed any differences besides. Well, today it's kind of funny you asked that too. Today, I'm a little foggy. I've been lost for words multiple times. I've fucked up more words today than on average, which is normal for me, right?

It's normal for me to make up a word, but literally I've done that like five times this morning already. Do you feel less sharp, is that what you mean? Yeah, less sharp, foggy. That would probably be... Do you think that happens to me with lots of carbohydrates? It's weird, and I hate it. I hate to be speculating this early on and already, but some things,

it's a common anecdote. You hear a lot of people say it. Some things that are happening right now with me that are, I'm very fascinated with it and I'm paying close attention to it is for almost a year now, I have not really consumed over 250 grams of carbs. After we went keto, it completely changed my relationship

with fats and carbohydrates. I changed my macro profile going forward and I've seen lots of great benefits from that. Well, since then, it's been well over years since I've competed, I haven't aggressively tried to bulk and put size on. And I do remember when I tried to do that keto and I had a really hard time with that it just couldn't get enough calories in uh to stay shooting yeah right and so i'm now back to reintroducing carbs and really just for that exact purpose to try and get me up now i'm seeing some really positive things and then i'm seeing some other things like the foggyness today.

That's today is the marks the second day in a row where I've ran back to back 400 grams of carbs plus which we're talking about close to double the intake of what I've been consistently eating for quite some time now. Do you find, it makes you hungrier doing that as well or sleepier, you know, it's differences in energy. Like energy, because people will say that they'll notice, like fluctuations, more fluctuations in their energy.

So that's probably better, okay. So I notice fluctuations, but I, good and bad. So I'm having an amazing work, amazing workouts right now. Oh, you're probably all glycogened up and, Yeah. And plus high calorie. I mean, you're also high calorie. Yes, Exactly. So there's definitely both those both those come in a play, right?

When we're talking about, um, well, how I feel right now. So it's very interesting to me to pay attention to. And this again, going back to the tracking thing, you know, when people speculate on, oh, this makes me feel this way. Oh, this not. I'm like, yeah, until you track and you're really consistent with this, it means nothing to me. Because I feel like real easily I can go and-

Well, there's so many variables that people aren't aware of. Yes. It's gonna be a lot of different things. And I don't even like even speculating what we're talking about right now because it is early. Like, let me do this consistently for a while. And do I continue to notice those things? Well, so that's a very common anecdote that when people reduce carbohydrates and bump fats

Or go keto for example that a lot of people will feel Sharper and they're thinking and clear And when they speak and they'll have much more level energy now that's an anecdote I don't know if there's any many studies healthy people that demonstrate that, but on people with brain disorders, like Alzheimer's or dementia, they do have improvements in cognition. It's actually quite established when people will drop carbohydrates and increase fats,

or just supplement with like ketones now they're showing too. So, and it may be, I mean they call Alzheimer's, some doctors will call Alzheimer's type three diabetes, or they'll say that it's, you know, a lot of these these mental issues come from the brains inability to utilize, you know, glucose as well as it did before. So going with ketones or fats may be better, but I know myself, man, if I eat tons of carbs, I'm sleepy, I'll get sleepy throughout the day, and foggy, my mind will get foggy for sure, where I don't feel a sharp or as quick.

I definitely feel that right now. I definitely feel the difference in that, and it's substantial. I can definitely tell that. Where are your carb sources, by the way? I mean the usual rice's beans, but I have pulled from other sources like popcorn. My cocoa whip with lots of berries and fruit. So I do a lot of fruit right now. I have shakes pretty consistently in the diet.

Trying to think of a bad source. Of course. I've had bread because I've had burgers several times now on the bulk, so I've included five guys or eating like a gourmet type burger somewhere where we're out. I just get so tired, like if I eat a large carb meal, God, I feel so tired afterwards, but it has to be pretty, it's gotta be pretty big.

I can have some and be okay, but if I have like 100 to 200 grams at a sitting like a big carb meal, man, I'm dead. I'm an hour later, I want to take a nap. I'm really liking how responsive though I feel to them in comparison to what I did before. So like just this last workout, like I made a point and I hadn't done this in a long time since I was competing days, I made a point to make sure I had about 100 to 150 grams of carbs before I went to work out.

And man, I just had it awesome. My gas tank, I felt like I could... More stamina. Yeah, my stamina in the gym, the pump, so that then the pump leads over to the psychological part for me because there is something that I felt I lost on a very low carb and a high fat diet.

Although I told you guys before that I felt like I had a fuller look to me more consistently. I also felt like I didn't get these massive pumps inside the gym, but now reintroducing the carbohydrates and it feels like I don't have to do nowhere near what I've had to do before. And now I'm getting these just incredible pumps and I can feel, I can feel my skin tighten up and you know there's a psychological part that plays into that when you're trying to exercise.

When you're working out, it's very motivating when I get all aired up and I feel my skin tied it makes me want to power through and continue. Come on, who doesn't like a good pump, right Justin? Yeah, two pumps in the air, right? You don't like me. You don't like getting a pump? Of course you do. Yeah, well yeah, like, yeah, it feels good. I'm just not like my thing, dude. I'm not like, you know, in front of the mirror.

Yeah, bro, look at those arms. Yeah, but you like the pump a little bit. Yeah, the fun, Ben, we worked out a Ben package. That's true. You're like, Brian and I miss this. You're right about that back, yeah. It's a different, it's definitely a bend package. That's true. You're like, I'm proud to miss this. You're like, you're like, I'm proud to miss this.

It's definitely a different mentality. And sometimes, yeah. I do like to, I do like to experience that and to feel like my chest is bigger and my arms are bigger. Like who doesn't like that? It's funny how we seek out the pump

when we lift weights because we love it so much. But in sports, the fucking worst thing ever to get a pump. Exactly. Like you do not want to, like if you're like a cyclist, like you don't want to pump in your legs, I'm gonna lose grip. Or if you're like a rock climber,

they, I know rock climbers who actually train in ways to try to prevent getting a pump in their forms because then you start to lose your grip. Right. And I've known, God, well, did I know one guy, or I knew a guy that knew a guy that did a surgery where they actually cut the fascia

so that it wouldn't get so tight when you got pumps so that you could rot climb. Yeah, so we could rot. Really? That's fascinating. Because that's damn- That's death, dude. If you're like in Jiu-Jitsu or Judo, right?

You use your hands a lot to grip. And especially when I first started training, I get these pumps in my forearms because I was so used to lifting weights. Then I go to Jiu-Jitsu and once I got a forearm pump, my hands were worthless. I couldn't do much with them anymore and I lost. So it's like the last thing you want in sports, but when you're lifting, that's all you want, right? You want that pump. It's pretty interesting stuff. For me right now, I know I'm going to Hawaii in, or Kauai I should say, in August. So right now I'm kind of eating a little bit of a surplus and then I'm gonna do like a mini cut going into Hawaii.

I feel like getting really shredded for a second. I haven't done that in a while. I'm trying to push myself to, I was just, who are you just with last night? Who's asking me this? We were with somebody and they're asking what I was trying to do. Oh, I ran into a buddy of mine who I used to compete with until it was.

And he's like, what are you doing right now? And I'm like, well, you know, I'm not competing. At least right now, I don't have a desire to hop on stage, but I would like to push my body to that extreme again, as far as size while trying to maintain my mobility. So I'm very fascinated with the amount of mobility that I still have at the size I am right now, because this is about where I start to feel

like a meathead a bit. You know, I was just watching the old video we did. You're integrating it, man. On meat. And you could see that was back when I was competing, right? And you could see my walk. Okay, oh my God, it's so great. You're bringing this up because, so,

when that video came out I started to introduce my friends to our YouTube channel and all that kind of stuff and One of my friends actually like you know, he's like oh, it was a great video very informative This and that is like who's the guy that that kind of walks like chicken leg, you know Like the one this kind of like on stilts Mm-hmm, you know and like they were just trying to describe your gate as far as like you're very like rigid in the way that you're walking and stuff. I was like, oh man,

Adam could only hear this. It was well as one of the first things that- It's your feet were turned off. It's completely turned off. Yeah, well, and it was one of the things that my girl was one of the first things that she noticed about me when I went on the whole mobility thing. She's like, she's all at the trip walking behind you

and watching your gate now. You actually look totally different. Yeah, she says, your foot, your heel strike, everything the way you move. In fact, she used people, she said that I would look kind of pigeon-toed when I walk before. And really, that's me kind of like,

that bodybuilder swiveling my hips and swaying my lats when I walk. And I was just watching, I had watched that video and forever I was just gonna do a write-up on neat and I was gonna tag it up in the bio for people to watch and I hadn't seen that and I'm watching the way like oh my god like but that's how I I start to walk as I get really really big so now I want to push those limits again and get to that size and see the difference and see I think you'll

be fine because I think the reason why you lost your mobility before wasn't because you were big, it was because you just stopped training it. You lost it because you stopped training it. If you keep training it, I don't think you're gonna lose mobility with size. Of course, with lots of size, things can get in the way,

like when we were hanging out with Ben Pack and he sat in a squat and he wasn't as low as you, but it wasn't because he didn't have the mobility. By the way, by the way, he's got great mobility for a bodybuilder shocking mobility. That was surprising. But his hamstrings were on his calves, like he couldn't go lower.

Right, tell me you guys didn't trip out when he got down, he got into a pistol with me. And then did you see I had him do the, on the sides of his heels and do a squat away down? Like he did everything. I was actually extremely impressed. I did not think he would be able to do that. Yeah, no, so was I, so I mean, and you're right,

like the only thing that limited, well, so these are responsive for sure. Yeah, that's the other part, right? Like, so I'm curious to see now, if I still kind of have a weird walk, but it's not because I'm not mobile anymore, it's because I just, I've got more muscle mass on me, and so it just requires, like you guys know, I mean, I know got more muscle mass on me and so it just requires.

Like you guys know, I mean, I know you've mentioned it before, like, you know, when my legs start to grow, I get this, the rubbing of the two of them between, which the natural thing your body now wants to do is kind of swivel. Go around. Yeah, go around, right? Yeah, you get chafed. I mean, when I used to let my body, my body, my box are short, it's like crazy. I started a fire once. Holes.

No, but when my legs, when I would push my weight, my legs get really big. In fact, my legs are the size they are now. I train them here and there and I have fun with them, but I don't really hammer them. They would blow up when I would push my weight and I would walk like that because I had to. Because they didn't, they couldn't go straight

because they were so big so they'd go around each other. But that's different, that's different. That's actually something physically being in the way. As far as control and stability and mobility, if you keep practicing, you're not going to lose it. Yeah, but what's tough is to do that when you become heavily focused on what I'm doing right now. It's because you have a tough time keeping your mind into it. You are so focused on what you're going to do that it's either get big or get hyper mobile.

So now you're trying to do both. So it's different. Well, let's be honest, because right now I could live in this 215 to 18 range and manage both. I'm talking about an extreme right now. And that's why my answer story of the day, I prefaced before I started, I mean, before I started the bulk, I said, listen, I'm doing this to share my journey because I know for sure there's tons of people out there that can identify with this wanting to be as big

as they possibly can and what that looks at looks like. But I also want to let people know that this is, I also know that I'm going against my body. Like I'm fully aware of that. So for the, the morons that think that I'm like, oh, great. Now Adam, we hear we thought he was totally progressing and he's becoming more this way. And now he's back to his meathead body. No, I love to challenge myself. And I love to live in and out. And I, the soon as someone tries to put me in the box,

I'm hopping right out and no another one. So that's really what it's about. And really where I'm going right now is not where my body should ideally live You know if I want to be mobile yet still kind of a buff guy That is kind of where I should be right about now where I'm going to push the limits and to push the limits and become extreme like that You said new standards that way. There's new there's there's a give and take what to 25. No, I'm gonna push beyond that I want to see actually I want to see how how much bigger you so funny, dude Yeah, it's like it's summertime and you're bulking and the winter time you were losing You know, I'm not gonna I mean I'll be up there within a month

I'm gonna come back down. I'm gonna get ripped that's the the old one again like 10 pounds in a month Well, I'm already I'm already walking around over to 18 to 20 right now, so it's not that far away. So I'd 230? Yeah, I would like to get somewhere in between. I don't have a set number. What it is, I want to get as big as feel, whatever. Yeah, I don't want to say, oh, I'm on the way to 235 or 230, and when I start to see that, I'm trying to press those limits while maintaining as much mobility as I can.

And you say that like it's really easy, it's like oh you just need to make sure that you do both. But when you start to go any extreme in any direction and this isn't just referring to our body and training, it could be anything, you know, there's always a give and take. That extreme requires a certain amount of effort and discipline towards

the things that benefit that look or that size to me, which are naturally going to take away from all the great work. In order to become as mobile as I became in the last year, the people don't realize the amount of effort that it went into that. It's so much time. Yeah. So much time and dedication. Especially the progress that I made. I'm sorry, but the last year, I don't know. Do you know anybody personally that is, that went from at the least amount of, as little mobility as I had and progressed to where, where is that mobility?

It was, but it was, it was because you dedicated to really getting to a certain point. I don't think, and it just takes a lot of work, but I don't think maintaining it is required nearly as much focus and dedication. You know what I'm saying? No, not at all. It just, you just have to, you just have to, well, there's certain things. This is how I explain like dynamic flexibility to people, right? So when you get to a point, this is like getting into Justin's world of Indian clubs and the mace, the mace in the end club and tools like this. These become these become huge assets when maintaining mobility and and within the shoulders the hips and whatever without having to go and do what I like before when I had to break I had to break down each individual joint and say let's address this and I had to do these boring,

static type stretches and tension type moves to gain this connection back to that area. Well, now that I've got it, now I can do like a single move that kind of encompasses all of it. For example, like, I've posted on my Instagram before the really deep squat where I do like a rear delt fly. Like that requires ankle, hip, thoracic all mobility, all in one move,

and now that I've gotten to the point where I can get down to it. Now I can just do that, and it helps keep me fully connected again, and so that's really what I'll have to do, you know, to maintain that. Here, buddy, buddy. Step right up all you bearded man and all you bearded ladies. This cross brought to you by Big Top Beard Company whose all the natural beard oil products not only make your beard smell amazing, but feel amazing too.

Their organic essential oil blends transport you to manly places like the mountains, the desert, the desert, the sea and beyond, all while encouraging a lot of beer of nosel and the boo. Buy it for yourself or it's a gift for that special beer to someone at Big Top Beer Company dot com. Enter the discount code MindPump for a 33% off at check out. Our first question is from Fit by Fabian. What is the purpose of doing a partial rep than a full rep?

Is there any benefit? Yes, there actually is a benefit to messing with rep ranges. Now, before I get into this, to be very, very clear, nothing will replace full repetitions. So if you have to pick, always pick full reps. But if your training is good, you're doing full reps, you've got good ranges of motion, and you want to add something to your training. Messing with rep ranges can be another technique.

And to understand why you kind of want to understand how muscles contract and how they get stronger and how they adapt. Now, the prevailing theory behind how muscles contract is called the sliding filament theory. This has to do with muscle fibers attaching to each other at certain points and pulling on each other so that you can contract a muscle.

But when you stretch a muscle or lengthen the muscle, those attachment points change. Just like if I were to take two pieces of velcro, place them on top of each other and they stick. And then if I rip them off and I move them apart a little bit and stick them on again, it's different points of contact making other points of contact with the other piece. And so when you're doing a rep, let's say I do a half rep and I'm going down into my squat and instead of stopping at the bottom and coming up, I stop at the halfway point

and coming up and come up. Whenever you stop the acceleration of a weight, you actually have an increase in that resistance for a short period of time. So just because you're decelerating it, that's gonna place more resistance at that particular point of the rep. So it's already changing the way that your muscles

are perceiving the resistance and it's going to cause more stress on those particular attachment points within the filaments of the muscle fiber. So I hope I'm not I hope I'm not confusing anybody, but all of these things change adaptations within muscle. So like one thing you may do is you may do a half rep and focus on the weaker part of your rep. So if I have a tough time at the bottom of my squat, and I'm already like, again, I'm already training well already and doing full reps stuff, I may get a heavy way, go down to the bottom of squat, only come halfway up and then go back down and kind of play within that range.

Or you can play within the stronger part of your rep so that you can add more weight and really overload that strong, you know, typically is the top part of a rep so that you can add more weight and really overload that strong, you know, typically is the top part of a rep. You can also do this with just intention, like I'm doing a fly or a cable crossover or I'm bringing the weight together, but then when I get to the middle, I just really squeeze my pecs as hard as possible to create more tension at that particular type of rep. It's just one of those variables you can play with. I feel like it's just interrupting what's hardwired with specific movements. Because I think we teach our body constantly what's going to be the most efficient way to move and to move weight

within that particular set of movements and operations that you've already hardwired. You've told your body, this is how I'm gonna do it. Now, all of a sudden, I'm stopping a bit short of full range, I have to adjust and accommodate to that, and my muscles are gonna have to relearn a different operation. And so it's just good to challenge it from that aspect, even if it's just to get more connected

to different parts of the contraction. You know what's a good example of this? Do you guys remember, a lot of people maybe might not know the sexist size. I'm sure you guys, you know, 21s, or the barbell? Totally. So for those of you that don't know,

so there's a regular barbell curl, so I'm standing straight up and I curl the bar all the way up and then all the way down. And then there's something called 21s. And this is an old school exercise. And it's the same thing as a barbell curl, so I'm standing with the barbell, but the difference is I do seven reps

from the bottom of the position to the mid-range and then I go back down, so I do seven halfway up. Then I do seven reps halfway, I go all the way up to the top then I go back down. So I do seven halfway up. Then I do seven reps, halfway, I go all the way up to the top and I go halfway down. So then I do seven reps, halfway down. And then I do seven full reps. So that's 21 reps total. And so someone might look at that and be like,

well, what's the difference? Why don't you just do 21 reps with the barbell instead of doing half up, half down, and then, you know, or a third, half up, a third down, and then a third full way through. And really, it's just in how you're doing the reps. I'm stopping the barbell from going all the way up. I'm having to change directions. I'm having to send a different signal.

I'm fatiguing my muscles. You're still reading the force. Yeah, so like, I mean, even from an athletic standpoint, if I'm all like full reps,, you know, four ranges always ideal, but, you know, you don't get things that happen within a, you know, a set of movements in a sport that are consistent, you know. And so, you're constantly, you have to overcome a lot of different types of forces all the time.

And so, it just makes more sense to be able to react by decelerating those forces. So if you're going to decelerate them at like a shorter angle, you know, you need to be good and efficient at that too. Well, when you when you make the parallels with sports, the first thing that comes to mind is when a football player or a soccer player cuts from left to right really fast, that's not a full squat.

No. That's a partial rep. That's a partial explosive rep. So, there's definitely benefits to it and carryovers to where I see it is the control. It teaches you control. Instead of this, I lift the weight up, which you see a lot of people do. They just kind of lift it up and they drop it down. They lift it up. they drop it down. They lift it up, they drop it down.

You know, having to catch it halfway and then right back up and do these partial type reps, forces to have control through the, through the short and range of motion. And so I think it teaches, much teaches good control. So I think there's benefits in there. Then I also see the benefits from a hypertrophy side like a BFR

Like for example like when you do BFR You don't need to do full reps. You're just pumping blood and we're trying to We're trying to exaggerate the cycloplasmic hypertrophy, right? We're just trying to expand trying to shoot as much blood into the muscle to expand, right? So I'll use short reps, very rarely I do this, but I normally tend to incorporate them if ever when I'm hypertrophy focused. So if I'm chasing the pump that day

and I'm in phase three of one of our programs, you might see me do barbell curls and then I'll do these pumping reps right afterwards because I'm in a phase where I'm trying to put emphasis on the pump and so that is another way to pump more blood into a muscle really quick. So partial reps are good for that. Yeah, messing with the rep ranges is just,

it's another tool belt, tool, excuse me, in your tool belt, where you're arsenal for training. But it's in, I would consider it a more advanced technique. So. Yeah, it's at the bottom, tools, of course, priorities. Yeah, first master, control, master, full ranges of motion with controls to build a master, the exercises that give you the best bang for your buck. But then you can throw this stuff in.

I'll tell you what, if you're advanced and You want to take a set to ultimate intensity Go to failure and I don't recommend this all frequently, but every once in a while Maybe go to failure on full rep and then squeeze out some partial reps and You'll be in a whole world of pain. It'll challenge you in a completely different way Interesting how many acute variables there are and yet people will try and get stimulated by like chemicals and pre workouts and all this other shit when they haven't even played around with half of them. Has fun with your workout.

It's like, oh my god, did just do all, you know, if you're that bored, like, yeah, you know, experience something else like this technique. Absolutely. Quick commercial break, you guys. We keep getting asked all the time, how can I support the Mind Pump family? Here's one of the best ways you guys can you guys love that chimerik coffee that we have Chimerik coffee with a K you go to chimerik coffee dot com put in the discount code mine pump for 10% at the checkout Also if you guys want to know how I have this luxurious beard and you want one too go to big-top beard company dot com

Put in the discount mine pump again, but this time for% off. Also you guys if you guys have not tried Ben Greenfield's new bars out there fantastic. If you want some go to Ben Greenfield fitness dot com forward slash nature by put in the code mine pump and get 10% off. Go check it out. Next question is from Andre E add. What is a piece of health fitness life advice that you always hand out but have a hard time following yourself? This is easy for me. I'll go then. Yeah, it's here. Yeah.

When I do yoga and when I meditate, I talk about it a lot. I'll talk about it on social media. I'll talk about it on the podcast because I notice such a profound benefit from doing them probably because those are two things that I need the most. I tend to be tight, my body is not limber, mobility is not a strength of mine, and sitting quietly doing nothing is very difficult for me to do. And so when I do do those things,

I notice the benefit, and I talk about them a lot. And so I think people assume that I do tons of yoga and I meditate all the time. But the reality is those are two things that are very difficult for me to be consistent with. If I don't like force, I almost force myself, I really make it a priority. I'll go weeks or months without ever doing either one. It's those are just very, very, two very tough things for me. And I had this conversation with my girlfriend frequently because those are two things that she's good at. And she tends to follow my workouts when we lift

and I tend to blow her off when it comes to the things that she's good at, which is Yoga meditating and I told her, you know, I said listen, I said You're gonna I need you to force me like make me do it because I'm really good at finding excuses and other things I need to do and I'm very good at selling that and I'll convince you so I Need you to kind of push me to do those things because I know that for me to develop a practice in those things, I'm going to need some strong outside kind of motivation. Even though objectively I know how beneficial they are. So those are the two things for easy for me that I can point out as things that I have a hard time following myself.

Yeah, I think I'll go ahead because I know. Mine's weaknesses, which I always try and stay ahead of because I'm very health motivated when I eat, however, like I know I don't hit anywhere close to the amount of vegetables I should be eating and that's something that like I just I inherently know I'm kind of I don't cook you know and so I'm just like I kind of just roll with whatever's there and then try and organize it in a way that's, you know, it's healthy as I can make it, but at the same time, like, I know that's a weakness,

like, so I tend to, I'll go back and forth with like the CSA, like that's really helpful for me, because then if it's there and it's in my house, what's CSA? It's one of those community, like they, you work with a farm where they deliver vegetables, like fresh and stuff. So yeah, so that's something I have to literally do that.

Or I just don't even like pay attention to. Do you go a whole day, like do you go for like a whole day or whatever without ever eating vegetables? No, I just don't eat that. Like I eat the small portions of it. Oh, okay. So you think you should eat more? Definitely. Definitely. She'd more. Okay. God, I'm trying to think here what I give advice to that I have a really hard time. I don't like to give advice on things that I don't do myself. If there's something,

but I think I admit this a lot on the show and talk about this. If there's something, but I think I admit this a lot on the show and talk about this. If there's something that I tell people is not good, not ideal that I probably still do in my life, is probably artificial sweeteners. If I'm being completely honest, do you have a little bit of addiction to them? Yeah, absolutely.

Absolutely. I love Diet Coke. I actually like the taste of Diet Coke. And what I tend to do is I tend to justify me allowing that into my diet because everything else is so dialed. I'm so exercising, I'm training good, I'm good on my vegetables, I'm balanced on my macros. So this is my, this is my cheat.

Yeah, this instead of like I don't have these crazy, like most any other bad things I used to allow, like I used to be terrible at eating vegetables. I've really feel like I've trained myself to fix that. I'm good about it now. I was somebody in the past that ate

candy and ice cream and did a lot of that stuff that's totally out of my diet. I had it upside down in burst relationship with carbohydrates and fat. I feel like I've fixed and balanced that out a lot of that stuff that's totally out of my diet. I had it upside down inverse relationship with carbohydrates and fat. I feel like I've fixed and balanced that out a lot. If there's anything that is remained in my diet pretty consistently, so if I'm at a coffee place,

or I mean, if I'm at a breakfast out, I'm using an artificial sweetener inside my coffee. I'll have the occasional speed stack type of thing like an energy drink. And we're talking I'm being very honest here. It's very rare that I do these things, but they do still find their way into my diet. And I speak out openly on that. They are not ideal for us. And even like the diet coke, it's like right now what I am doing is I'm sharing with people how often the the less ideal foods enter my food rotation and if you look at my food rotation it's pretty damn fucking dialed aside from the occasional protein bar or the occasional diet coke that I enjoy

and allow in there and that's probably the one thing that I advise against that I do still have a hard time completely eliminating because like you said, you know, I would agree that I'm addicted to the, I crave a diet coke. I actually enjoy the taste of it, especially with certain things. Do you like diet coke better than regular coke? Oh yeah, absolutely. That's weird.

Yeah, yeah, no, definitely. Wow. Yeah, it's because you drink so much of it, you must have just developed a flavor of the flavor of the regular coke. Yeah, regular coke is too sweet. Yeah, it's because you drink so much of it, you must have just developed a flavor. Yeah, I think it's the Coke is too sweet. Yeah, exactly, regular Coke tastes like I'm sucking down sugar or syrup. Well, you are. Yeah, well, yeah.

No, and at least with Diet Coke, I feel like it's a water, it tastes like a little bit. It tastes like a water down version to me. So, yeah. Now, did you grow up drinking soda? I did, oh yeah. But regular soda, I was a major Pepsi Coke, candy ice cream. So you know what's interesting about this?

So we never had soda in my house growing up. Never, I never, never had soda. The only time I had soda was when we would go out to pizza with family, and then then my parents would be like, oh, you know, which by the way, like I feel like you can't have pizza, I not have a coke. I just did so. So, so the pizza there, root beer.

So I would have root beer with my pizza so But never never never never had soda growing up great grape soda and so now at now as an adult Every once in a while. I'll be somewhere maybe a movie especially Matt the movies for whatever reason I'll be like you know what maybe I'll try a little soda. I'm gonna have a little bit Let's just you know, let's just and I can't finish it. Even if I buy it, I'll have like four sips, and then I'm like over it.

And I wonder if it's because I just never had it as a kid, so I don't have that same craving or tolerance. It's really strength, because I can eat candy if I want to, but I can't do so drink. Like those double gulps at 7-11. All in my god. Oh, I had all that stuff. I had to do this.

I went in high school, that was like the thing, was stopped by 7-11, get like the fucking super big gulp,, I had all that. I had to do that. In high school, that was like the thing was stopped by 7-Eleven, get like the fucking super big gulp and I would drink. So I drink. Remember that? That was like the, is like they would just have these ungodly sized drinks. It's like 200 grams of sugar or more. One of the things that I definitely attribute to my challenge of building muscle and getting bigger as a young kid was majority of the calories I consumed were sugar, candy, and what we would call empty calories right for the most part.

They're not getting a lot of big nutrient bang for my buck, but I was getting enough calories to keep me satiated for all of those, because that was a kit man. I was, I can't imagine the amount of calories. What I know I burn right now, I could eat one of those pills buried like like rock cookie dough, the whole thing. Like I would buy that and then walk home and eat that. Are you kidding me? Yeah, I did.

I was bad. I was definitely, definitely bad with sugar. Sugar has always been a challenge for me and even as an adult, it's something that I feel like it's like hardwired into me. Everything from the psychological part that you make those connections of a fun time, going to the movies, having popcorn, enjoying it like. Now, did you ever have a moment like this?

I'll give you one. So my parents, where'd they go? I think they went to Italy or something, and so I stayed with my grandma. And I must have been 16 or whatever. And so I'll stay in with my grandparents and my grandma, old school Sicilian, wakes up in the morning when I would wake up

and make me all these eggs and then would make me, like whatever I wanted, like she'd make me, right? So I ate this steak and eggs and bacon and like, because those are the things I wanted all the time and my grandma would make them for me. So it'd be awesome. I'd come home and there was my steak and I, you know, and I noticed like, here I was,

I had been lifting weights for already for two, three years, struggling to put on size and all of a sudden staying at my grandma's house for like a month. I'm putting all my things. I'm getting strong and I remember putting two and two together going, oh shit, it's cause I'm eating all the chains. I'm getting strong. And I remember putting two and two together going, oh shit, it's because I'm eating all the steak and like eggs and stuff. And before I was eating a bunch of other shit that was just empty calories, it was so mind-blowing. You imagine how awesome

it'd be to have your grandma on like a protein powder or something, granny gains. Good dude. Well I know my grandma. Let me taste that. My cousin. She would sell it out. My cousin got divorced at he was 30. Poor guy, right? God, I mean, don't feel bad from now. He's got another wife, two kids, beautiful home, very successful. But anyway, it was a very tough time from.

He got divorced, house fucking foreclosed. It was, everything was horrible. Had to move in with my grandparents because he got a job up here in San Jose. Move in with my grandparents. And my grandma does not give, she's, like I said, she's old school succillion. So, like he'd be ironing his shirt for work

because he worked in banking, and she'd get so mad. No, I'd do a four-year, and she'd like push him out of the way, and like iron form, or she'd like make him breakfast in the morning no matter how early he got up, and she'd pack him these lunches. I get in the photo because it's like three months, three months after he's living my grandma. I call him up, and I say, hey man, how you doing bro?

He's like, bro, I gained fucking 15 pounds. He goes, I can't, I don't know what to do. I can't do this anymore. He's like, I'm gonna just get, you obese, I can't handle it. So I'm like, you just gotta tell her. I said, tell Nonna that you gotta eat this. You gotta eat that and he goes, you think I'm stupid, he goes, of course I do that.

She packs him, she would pack him these sandwiches for work, and if he didn't take him, she'd get offended. So we had to take him. These massive like, Chabata roll fucking, just big, it's like a, it's like a, it's like a too large like, togo sandwiches, right? Like triple meat.

And they're delicious and they have sauce on them and all these different things, just amazing, right? I want to go to your granny. So he tells my grad, so he goes to the grocery store and he buys really thin, like low calorie bread. And he goes, listen, he goes,

no, no, I want you to make my sandwich with this bread over here. And she's like, that's so small. You're a big a boy. You're a big a boy. You need to do more. You're like, yeah, I'm gonna be a bigger boy if you can. No, no, I'm getting fat. And she's like, no, you look so healthy.

You look so, it is like, listen, I'm getting fat. Please make me sandwich with this bread. So she's like, okay. So he wakes up in the morning, she has his breakfast for me. It's it. He grabs his bag lunch and he goes, wow, it goes. It's a heavy ass sandwich. She goes, what's this?

He called me, yeah. No, so he goes to work, bro. He opens it up and he takes a picture. He says it to me. My grandma used four pieces of bread. To make a double decker. She made, it was like slice of bread, like meat, cheese vegetable sauce, slice of bread,

meat, cheese vegetable sauce, slice it like a four quad, quad decker. It was a fucking quad decker sandwich. Quad decker sandwich. Yeah, so if you guys want to gain mass, he's got a unhingeous jaw just to add him. Go live with my grandma, I guarantee you. I live with my grandma when I moved up here

and I became a personal trainer, she did not do those things for me. My grandmother actually lived off a TV dinners and off of canned vegetables, and that's what she was trying to feed me. And it's like this can't, this is not gonna work. So I fed myself, but what I did know, what I did find out at that time,

and that was when I was first getting into training, and I first started tracking and looking at stuff, and I realized that I was grossly under eating protein, and I was over consuming sugar, candy, and sweets, and so like that, and I know that, I mean, it wasn't until my 20s till I stopped, I mean, a bowl of cereal was a staple breakfast for me for years and years.

I mean, I just haven't had a bowl of cereal so long. Oh, good, that sound. I haven't, and forever. Like, that was very normal to me. And even when I got into training and I started to eliminate it, it's funny when you think back like stuff like that, like, I don't know if you guys ever do this, but I do this all the time when I got into training and I started to eliminate it, it's funny when you think back like stuff like that, like I don't know if you guys ever do this, but I do this all the time when I assess like how I eat now and how would I consider normal eating for myself

and how rare something like that, like even when I was conscious of eating well and trying to train or build muscle or do something, that stuff still would be cycling its way into my diet. So I really try to explain to people that all of this stuff, like right now we're talking about this one being back to the original question of advice about one of the things I have a hard time following in the diet coaxing there. I believe that I will evolve out of that. It's just been a long process for me and it was one of the last things that I've held on to from my childhood stuff because really almost everything else has made

a has come full circle for me and it's not difficult like I was a every night I had a bowl of ice cream every fucking night of my life for 20 something years like that's not an exaggeration like what ice cream was different I mean it might have been thrifties might have been benn and Jerry's might have been hogifties, it might have been Ben and Jerry's, it might have been Hagen Doss. It was always something different, but consistently for my entire life until I was 30 something years old, I did I have ice cream almost, because I never had, I was burning so much

that I could get away with it. You just thought it was just, I know I was the same way. It was all about extra calories. Yeah, extra calories. I remember the last time I ate a bowl cereal, I thought it gave me freaking colon cancer, no joke. I'm serious, I went to the doctor

and they checked me and they're like, no, frustrated thought it gave me freaking colon cancer, no joke. I'm serious, I went to the doctor and they checked me in their lives. It was a frosty, shredded wheat. Yep, eat more fiber, okay. Yeah. All right, Brenda, Ferias 51. Do you ever fear your kids will develop an unhealthy lifestyle? Am I not good?

I, nope, not for Adam. I do. I'm off-bomb, right, ball. I definitely do. You know what? It's gotta be one of the scariest things as a fitness parent. Well, I would think. Yeah.

Here's what scares me the most. Because my kids now are getting to the age where they're starting to notice differences in how they look versus others. Insecurity start to develop around this age. My son's 11, about to turn 12, my daughter's seven, gonna turn eight, and it actually happens with girls at younger ages.

So it's almost like they're at this level where my daughter's starting to notice these things and my son's starting to notice these things even though they're different ages. And again, I think it's just because girls tend to notice them differently. So my daughter and both of my, neither one of my kids are overweight or anything like that.

We eat a very healthy diet. And if they have a tendency to be skinny because both their mom and dad were like that. But like my daughter the other day, she comes home from school and she's like, she was upset and I'm like, what's the matter? She goes, this girl told me I had a fat butt. So she's like, said she's seven years old.

And I said, you told us gonna be an asset later on. Well, I exactly, yeah, no, I didn't tell my daughter that. I don't know. Don't worry. Uncle Adam strikes again. Don't worry, honey. Boy, I like that.

No. Really? There's something there. She, and she was kind of upset about it, and then she's like, why do I have a bigger belly and then this person or whatever, and it's my seven-year-old, that's asking me that. And then my son,

and she doesn't have one, that's the crazy part. But you know when you're a little girl, first of all, little kids have organs that are larger than their body sometimes, so they're stick out a little bit, they're stomach, they're not fat, you know this when you see a baby, like the little belly sticks out. It just tends a little bit. It just sits it.

And so she notices that compared to other kids or compared to like adults who have really flat stomachs. And I see this when she takes her dance class, like all the little girls in there in between, you know, what the teacher is doing, they're looking at themselves in the mirror, looking at their hair and checking if it starts early. It starts really early. And then my son, the other night, we're sitting there having dinner and he's like, Hey, he goes, Hey, I think I gained five pounds over the last few months.

And I'm like, we're this come from like, what do you mean? Like, well, I'm trying to put on weight because I want to get stronger. And so I'm very careful with this conversation because you can push them in the opposite direction. Like my instinct is to be like, you look great the way that you are, don't worry about it, you're fine. And then that'll just push them in the opposite direction because kids aren't stupid.

They can sense that you're scared of this topic and that maybe they're trying to protect me and maybe I am too skinny or whatever. So I'm just asking, well, why do you want to do that? And what is your strategy? And I'm trying to help them the right way. Well, if you want to gain weight, the what is your strategy? And I'm like, I'm trying to help them the right way.

Like, well, if you want to gain weight, the best thing you can do is eat good, healthy food, and lift weights, because then you'll put on muscle. And as far as my daughter's concerned, I'm talking about how kids can be mean, and they'll say certain things. And so my big fear really is that my kids are growing up in this Instagram life, where you're flipping through pictures.

And it's not like when we were kids where we looked at magazines or you you know you're in school and getting bullied by kids because that still exists. It's the frequency of it and the volume of it. Like go through Instagram and you will get bombarded. You'll go through 50 photos of bodies within you know 10 minutes. And it's that constant bombardment that you'll naturally wanna compare yourself and feel inadequate or feel like you're not looking good enough. And so that's one of my,

and because I had insecure as a kid growing up, that's really what I fear, and I fear that that will push them to have an unhealthy lifestyle, especially because their dad is in fitness. You know, my girlfriends, it's personal trainer. Like I don't want them to develop an unhealthy lifestyle where they do feel like they need to lose weight

or they feel like they need to eat to gain weight or they feel like they need to... Well that's the interesting healthy lifestyle. That kind of unhealthy lifestyle. I feel like this is... So I feel like I'm not helping people. I'm like, I'm sorry. I feel like this is, like, so I feel like I'm a product. I know my mom is very active, but my dad also has had this ritual forever of going to the gym in the spa in the morning, but their eating habits are just, you know, just

shockingly, like, off. And I feel like I'm a product of rebelling against that. And me seeking out like becoming, you know, more in tune with nutrition and diving into the topic and figuring out what really is healthy. And like that's like, so I fear on the other end of that. I feel rebelled the other way. That though rebelled against like my ideas

and like even as much as I want to do a good job of educating them and abstaining from having certain things in the house, and even though they're getting it from wherever else they're staying their friends, my parents or her parents or whoever, it's just like they know me as this and they know my wife is a similar. We have a mindset where we're just always trying to educate

and this food, this is the nutrients in this food and like, why don't we have soda in here? They're just like yelling at me and it's like, God, because it's not, it's just not good, man. You know, like, I don't want that shit in my house, but now I'm thinking, like, maybe I should, you know, have a little, I don't know. It's this weird state where it's like, yeah,

I don't want them to rebel, but at the same time, like, I want them to make their own decisions, and I have to be like, comfortable in the fact that at least I educated them. I'm pretty honest too with my kids when they ask questions like that. Like, why don't we have soda or why don't we have dessert and I'll say to them, I'll say, well, it tastes good, but when I have it, it just, it doesn't make you treat. I don't feel good and then it doesn't taste good.

Like, I'll you have a little bit then I stop liking the taste so that's why I don't buy it. So I'm kind of honest with them in that sense. I try not to say things like you'll get fat or where I'm really careful that I need to be careful is when I talk about myself. Like, and because kids will internalize it. Like if they hear me say, ooh, I need to watch what I'm eating.

It's a little fat. You can really easily do that because we feel comfortable with our own relations. Yes. I don't realize what message we could send by. Now you don't have to say it directly to your kid. If they hear you say it about yourself, they'll internalize that.

Like, oh, I'm getting fat or I need to cut, I need to get leaner for summer or I wanna have a six pack or, you know, if I flex in the mirror, then they'll see that I value that. And then wanting to please their father, well, my dad values muscle, my dad values strength, or my dad values these physical representations of health. Therefore, I need to be this way to earn my dad values strength, or my dad values these physical representations of health.

Therefore, I need to be this way to earn my dad's respect or whatever, and that could develop kind of a bad relationship to those kinds of things. It's kind of crazy. And then of course, drive around neighborhoods, man. You just don't see kids outside like you used to. You just don't. It just doesn't happen. That's another concern. Just the concern of, you know, even if it's their friends and their play, like their play habits are different these days, you know. And so just to like,

I just hope that they take off with some active form of movement that resonates with them and then they can enjoy that like in a play level where it's not like super structured and like I feel like we're always having to create these like Almost manufacture these these moments for them to move you do because like my my son will go on his computer And I'll give him a little bit of time to do this again Because I don't want to go so extreme in the office that he rebels. Yeah. And he'll put his headphones on and I'll hang out with them sometimes in the room and watch

what he's doing. And he'll be, he's online with four of his buddies and they're laughing and talking and playing and having a great time. So he's socializing. He's having a great time with his friends. Then they'll invite the friends over, and you know what they do? The friends will bring their laptops

and they'll all sit in the same room and play together. And so it's like, what do you do, right? So you do have to manufacture activity. Like I put them in camps where they're kind of going, where they do outdoor stuff, or like I have a garage gym now that I'm gonna do, like family, I'm gonna start doing. You should go hiking with them and everybody just, you have to do, you have to do it stuff or like I have a garage gym now that I'm gonna do like family. I'm gonna start doing go hiking with them

and everybody just, yeah. You have to do, gets on board. You have to do it with them because it just isn't a part of the lifestyle anymore. Well, I feel like, I mean, I have the least input on this because I'm not a father as far as I know.

And I think that, I, you haven't been on Mori Povicic. Right, I feel, I feel like if the best way, if I did have a son or a daughter for me to make sure that this didn't happen would be number one, would be to lead by example, right? To show like, I think living a healthy, fit lifestyle for them to want to emulate, because I think most kids,

and I know there's exceptions to the rule, but most kids look up to their parents and think of them like, for the majority of their childhood going up as superheroes, mom and dad, they're all knowing, they're all smart, they're all this, and they become teenagers. Yeah, and then become teenagers. And now this is where, and that's exactly where I was heading,

then there becomes a transition where opportunities for these type of conversations will present themselves, I feel. And I think as a parent, you have to recognize those opportunities and not just graze over with a short, no, we don't, we don't keep that in the house. No, I don't want that. Or it's bad for you. Or or and you just give them the short answer. And you actually recognize those moments as teaching points and an opportunity to to expand on why exactly we may not have these foods or why exactly dad gets up extra early every morning to go get his workout in the garage or do these things that aren't maybe maybe the other kids dads aren't doing and why does my dad

do these things and why does my dad not have these things in his refrigerator. And I think that if you lead by example one and then you two just make sure you recognize those opportunities when they present themselves and you don't just do that because I told you so which so many parents I feel like do and that's where they make the biggest mistake. I think trying to force too much will end up backfiring on you more than anything else. 100% and what you said is, I'll 100% accurate, I think,

that the biggest thing you could possibly do by far is be the example. Your kids learn way more from what you do than what you say. That's just the fact. You could say whatever the fuck you want. And that's got some influence, definitely does. But the biggest influences in how they do it.

And as you grow up, you start to realize you start to do things that your parents did. And it's just because you observe them and watch them and you start to kind of copy them. And it's just the way it is for kids. So I had a client once, I was really close with, and she had a little girl, and she'd bring in her daughter every once in a while to work out, and here's an example of,

they do what you do and not necessarily what you say. And this little girl was at the time, she probably was 12, 13 maybe. And she was having this conversation with they had walked in for her to work out. So she brought her daughter with her and was doing homework, but she was kind of in a bad mood. And I'm like, Hey, what's going on? And she's like, Oh, we're in a big argument because she wants to wear makeup all the time to school. And I don't want to let her, because I think she's too young. And so while we're working out,

because I knew this family for so long, she's having the conversation with the daughter in front of me, hopefully, I think she was hoping for my input. And she's like, honey, you don't need to wear makeup, you're beautiful. And she was a gorgeous young lady. She's like, you're a beautiful young girl,

you don't need to wear makeup to be pretty and the girls like, no, I do, because it makes me prettier. And I want to look pretty like my friends, this and that. And she's like, you're a beautiful young girl. You don't need to wear makeup to be pretty and the girl's like, no, I do because it makes me prettier and I wanna look pretty like my friends, this and that. And she's like, you don't need it. You don't need to wear it to look pretty. You're naturally very beautiful. And she told her mom, she goes, well, why do you wear makeup?

You're pretty. You don't need to wear makeup. You put on makeup every single day. And I sat there and I remember thinking like, she got you because, and that's just an example, but they will 100% see what, see how you act. And so if you want your kids to have a healthy lifestyle, it's just more work. I know this, but you just have to lead a healthy life.

Well, do you guys remember, I mean, I do remember training clients in getting this like the anomaly, right? Getting this lady or mail that was 45, 50 years old and they're hiring me and they just had these great eating habits and routines or things that they put in place and they were already in really good shape and they were just searching for more knowledge from someone like me. And almost always when I would dive into, you know, deeper into their childhood, their upbringing, almost always those were the ones that had this really powerful impact by their parents.

And it's normally one or the other, either one, their parents were really bad examples and they revolted and became super healthy because they were totally unhealthy parents and bad examples and then that kid actually got lucky and made out because they chose to go the opposite or they were parents that were great role models and even as these older adults clients they still remember, man I remember my mom getting up every morning and running like my ex-girlfriend I remember she had some of the best eating habits and it used to blow my mind that she had no cravings, no this. And she just ran and rave about her parents.

They were both really, really intelligent and they were both health conscious. And they never like, you put it on her, they just lived by it. The whole family always ate healthy, they always all exercised, they kept themselves and with manageable way, they always looked leaner and in shape, they just all exercise, they kept themselves with manageable way. They always looked leaner and in shape, they just took good care of themselves and it

just translated into a daughter that valued that as she got older and it wasn't a challenge. So I feel like you get one or the other with those extremes and you either get lucky that you were such a horrible example that your kid revolted and became a health nut, you know, or you implemented those good, those good things. I also think there's a lot of parents that just, they just don't realize the damage that they do sometimes. I was at the grocery store yesterday and there was a mom and a dad with their two kids. And the kids, one of the boys was probably six, and the older boy was probably eight. And they're like, mom, I wanna get candy,

but let me buy a beer, and then she's like, okay, if you're good, I'll get you. So they were good, I ended up in line, it behind them. And you're talking about a six year old kid, the candy that he chose was gummy bears, but it was a full bag. Not like a small, like single serving, but you know the big bags were. He has a smart kid. He's just like, I'm was a full bag. Not like a small like single serving, but you know the big

bags were. He has smart kids. He's his. But I'm getting the whole bag. But that was his. It was all his and she and he when he's like a thousand calories. He opened it and he's just eating out of this bag. And you give kids candy and you tell him eat as much as you want and that's what they're gonna do. They're gonna eat until he gets sick. I couldn't believe it. I'm watching these kids were both already on their way to overweight, I could see it. And I'm just like, oh man, like if she only knew like how much of a poison, she's doing,

like how much she's impacting her child's future. It's hard to see that now. It's so bad. Well, people don't make the connection too. I remember you gave this analogy one time on the podcast a long time ago and I thought it was such a great point of, you know, the size of the kid in comparison to you.

Like what that, yeah, a little six year old eating a bag of gummy bears would literally be like equivalent to you as a grown ass adult sitting down and eating a whole fucking cake to yourself. Like, you would, that just seems absurd. Like, who would sit down and drill a whole full-size cake from like 31 flavors Like you would never do that. I know that's right I just sounds absurd But that's what you're doing when the two and a six-year-old eats a 1500 calorie fucking bag of yummy beers

I did that at a party because I was at a birthday party years ago my kids were real young and There were cookies. They were giving out cookies and so I took one cookie and I broke it into three pieces. I broke it into three pieces and gave my kids one third of a cookie. And I got dirty looks from the parents, like, because they know I'm in fitness, right? So they think, Oh, God, you're just managing your kids. And so one of the moms said something like, once my kids left, thank you, Philly, she waited, because if she said it in front of my kids, it would have been, it would have been a severe blasting. Yeah, but she goes God she goes I know you're in fitness and stuff

But why don't you just give your kid a full a cookie? And so I said hold on a second So I called my kid back So he came back in the room and I said let me see your hand and he says okay So he gives me his little hand is that little kid hand and I put his little kid hand up to the cookie, and I put my hand up to the cookie. And I said, him eating this cookie would be the equivalent of me eating a cookie this big, and I drew it with my hand. And I'm like, I would never eat a cookie that big.

It's just massive. I'm like, he's a little kid. These cookies are okay for me to eat one, but he's so small that one cookie to him is the equivalent of me eating one that would be this massive circular thing. And you can see the look on her face was kind of like oh shit cookie I never thought of that and it's like well yeah he's fucking the kid weighs 30 pounds I'm not gonna give him a full cookie for a 30 pound kid. It's crazy. That's all right dude

I literally took my kid out of soccer league just because after every single game they would give them a free like either as a popsicle or ice cream, like a popsicle stick. And I was just like, I'm like, right before dinner, you're gonna fucking give them all the sugar. And this is like the entire reasoning for them after that. Like, I wanna go play soccer

because I get the fucking popsicle. That was the only reason why you were in the popsicle. That's right. That's how kids might want to go. I was like, oh, I was getting, like I got so pissed off, like we're not fucking signing up for this shitty league again. Is that the only thing that the league is?

Is that the league's, or is it the parent that is actually in charge of the snacks? Is that how you know? And we were kids. It was a truck that would like show up and it was like part of the league's deal with them and they like worked out worked out some weird deal. Oh wow.

Dude, whenever my kid- That's like smart business 101 right there. Yeah, I mean- Let's get him addicted to candy, their parents. He literally looked like- It looked like some drug dealer. Come on dude, you're going to- You're going to-

He's like, yeah! The cocaine is here! You ever see like functions, school functions at parks and then mysteriously ice cream man freaking drive by, they're real smart. I don't think. Yeah, no my I When I would have to buy because you would rotate for buying the like the the treat or whatever after the game for the parents You always knew when it was my

I was always the absolute parent you know Tangerines and like Organic cheese sticks or something And you know the kids would always go through and I'd hand out the bags and they'd open the bags and they'd all look at it. Yeah, they'd walk away. Yeah, it's tough. Definitely.

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CBD product. The next one is from Heather R. Bug, using your personalities and characteristics alone, if you were a junk food candy, what would you be? And if you were a healthy food, what would you be? And you can't answer for yourself. Yeah, so we're answering for each other. Oh, junk food.

Sal would be a broccolini and for sure, it's rapini or as I call it. Yeah, rapini for his healthy food. Sal would be a broccoli and for sure. It's a ripenie. Yeah, ripenie for his healthy food. And his junk food. Drift in olive oil. And yeah, exactly. And his junk food would be, he would be coconut ice cream.

Oh yeah, that would be, can't be dairy. Yeah, that would be, that would be my guess. That would be fascinating. And I'd be delicious. I'm not just in would be if he was a healthy food. Yeah, he would be a grass fed bison burger on sprouted like organic.

We bred with an organic full fat cheddar. With some delicious, some uncured bacon. Yeah, some bacon and some, I'll forget sauce. And some avocado. You can't miss the cheese on it too, you can add some, I'll say, I'll use that cheddar. Oh yeah, full fat cheddar. 100% accurate.

If just the, That's a healthy, that's a healthy dish. I'm so healthy, I'm so grass fed. Yeah, I mean, you're just a steer. I just see you as a bit

just your meaty and cheesy. Yeah, and this, junk food, junk food, big glaze donut. You think, you don't have, you be a glaze donut. Okay. You this is junk food. junk food, he'd be a big glaze donut. You think? You don't know who be a glaze donut. Okay.

You know, when I look at him, I think of like, he's a he's a cheek song. I think he's a big recess cup. Thank you. A big recess cup. I mean, that's probably more accurate is what I would eat. Like a really big one. Yes, it's like kind of like savory, but it's the ones that

come around the holiday that are those one pal. Yeah, the big one. Like, yeah,, bucket size one Adam would be like a jelly bean Something that's just a no no pixie dust Like pure artificial like sugar shit. Oh the pixie stick. Yeah, the fun did You know, yeah, you know it comes across comes up. I think you can also snort it. It's so clean. You know, yeah, you know, it comes across, it comes up by mine for Adam as a candy with his red vines.

Oh yeah. I don't know. That's a good call. It's all just pure sugar. Yeah, yeah, yeah. It's gotta be like the purist. That's how I was thinking, Pixie, you nailed it with the dip in dots.

Healthy food, chicken rice, broccoli. Yeah, I feel like he'd be. I think tilapia. He'd be, or something like that. No, I don't even eat tilapia. I know, but I just think. Yeah, right, right he'd be, I think tilapia. He'd be, or something like that. No, I don't even eat tilapia. I know, but I just think of that. Yeah, right, right, right. I just think of that.

Oh, that's so generic. There you go. That's our healthy junk food versions of all. I'm the grossest. Like none of my shit is appealing to anyone. Coconut ice cream maybe, but. Yeah, coconut ice cream. Damn, that smells delicious.

I thought you guys were fresh beans for me or something like that. Oh, we missed that. We missed that. Broccolini or Sardines, both those are definitely right away when I think of healthy food and you come to mind because I just, and there's something about those memories of us being in the small studio. Yeah.

You bring a whole tub of that. Yeah, of Sal eating your inch. Broccolini and Rea, and microwave it again. So he'd smell the whole studio would smell like that. And then he would microwave fish. Oh, he was that guy. so I don't think I could I possibly get that out of my head So for sure you're one of those for sure. I just don't glad it's nostalgia now Hey, look if you like fitness information and you just can't get enough and you want to learn more the best place to get it Besides our podcast is our YouTube channel

We post a new video every single day on that channel, so subscribe to it. It's MindPumpTV and you'll get a notification every time we post the video. Also, if you want to ask us a question that we answer on these episodes, the place to do is on Instagram. Our Instagram page is MindPump Media. We all also have personal Instagram pages. Mind is MindPump Sal. Justin is MindPump Justin and Adam is MindPump Adam. pump media. We'll also have personal Instagram pages, mine is mind pump sale, Justin is mind pump Justin and Adam is mind pump Adam.

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