Mind Pump: Raw Fitness Truth - 544: Achieving Single Digit Body Fat, the Best Anabolic Steroid, Cardio for Competitive Lifters & MORE

Episode Date: July 5, 2017

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the best strength training for athletes, getting to single digit body fat, cardio for competitive lifters and their steroid of choice. 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)

you know what ever since b came by swung by and greenfield swung by and hung out with us i've been back on uh... being consistent with listening to his up to he's always dropping fucking knowledge on his on his podcast and greenfield the bengreen field uh... podcast bengreen field fitness you can find an itunes is one of our favorite podcast if you like it's like our brother channel if you want to say sister rate information and believe or not uh... bins Ben's actually a hilarious guy too. He's got some good humor in some of his podcasts, but great information. I just listened to why you can't get

away from toxins like glyphosate. This episode was pretty mind blowing from me. glyphosates are those herbicides that they spray all over GMOs. And we've talked about it a little bit, but he goes into great detail. This is a great episode I Suggest you check it out. Hey, guess what time it is guys? It's t-shirt time. It's the motherfuckin t-shirt Damn, I was waiting for you to say that. Sorry. All right Doug. Who we giving shirts? How many reviews do we get by? We got 14 reviews. Hey, we're doing it still. Yeah, four shirts this week. I'll still like us. They do Yeah, they could reviews Doug all of them are five stars glowing and absolutely amazing because I don't I don't read them this

I said low we get so who gets better reviews me Justin or Adam all we got to tell you the way it's tough It's tough. It's Justin isn't it? Yeah, Justin tends to win I'm a winner. Can you guys leave me leave me reviews? You're more likely to get a shirt. Not true. He doesn't control that everybody. All right. So our four winners this week are the Jersey Gent. I baniza Shookie 73. Callin Cooper. All of you are winners.

Send the name I just read to iTunes at MindPumpMedia.com, your shirt size, your shipping address, and we'll get that right out to you. If you want to pump your body and expand your mind, there's only one place to go. Mind, I'm mind, I'm with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump,

we get a little confused with some song lyrics. Yeah. Thanks to Justin, we figure them out. Well, you know, you sing these songs all the time and you're probably singing them wrong. Yeah, we did. We did. We talk about child rearing, should it be an authoritarian

or should you just let your kids do whatever the hell they want? And we talk about the unpredictability of all of that in spite of the rearing. And we scare everybody, actually Adam, didn't want to have a kid before. Now for sure, he doesn't want to have a kid. And then we get into the questions, so that's about 14 minutes,

and then we get into some good questions. We talk about the best strength training type for athletes. We also talk about how you can get into the single digit body fat range. We also talk about cardio and its effect on strength and muscle mass. And lastly, we talk about which steroid we would pick for our own selves. We should have said what steroids. We should have talked about which steroids we pick for each other. Because I know what I'd pick for Justin. Which one?

The ones that make your cakes bigger. Hey there. Also, this month, by one, get one for free. This is available with the Maps Super Bundle. So the logo, everybody. The Super Bundle includes all of our Maps programs. It's one year's worth of exercise programming, all planned out for your week by week.

It's detailed with videos and demos. It's freaking awesome. It is the answer to your question. In rolling that, it's a big discount, by the way, because we put all the programs together and discount them. So you're rolling that and you actually get one for free and you can give to anybody you want.

You can give it to a friend, family, your spouse, whatever. The place to enroll in that is mindpumpmedia.com. Holy Diver. I've done too long in the midnight scene. Oh, it's becoming a me. I need to listen to that one today. That's a good one. What is he saying that holy MacGyver?

Right? That was the re they did the The scuiver yeah, yeah, you know that oh I thought that's why you were singing it so he says holy diver Yeah, what is that? I don't know okay? So he is no I thought that's what he said and every time I listen to him I can't be saying that so the fuck is it holy diver Oh, I know I gotta find that now It's what the fuck is it? Holy diver. Oh, I know. I gotta find that. It's a pre-set.

Now I gotta find that. That's good with knives. The Magyver. Right, the taiga. Yeah, that makes sense. Yeah. Right, the taiga doesn't want to write a tag. Yeah, but what's a holy diver?

I don't know. There's a lot of songs like that where you hear the words and you're like, that's not what they're like. I think they're fucking amazing. You just really high when you wrote that. You know, like a lot of times that's the case. Maybe. What's that one song by Prince?

I used to think he used to say, Raspberry Sorbet. Oh, Raspberry Sorbet. Very Sorbet. Yeah, I was like, yeah. That's so delicious. I like Raspberry Sorbet. Enough to write a song about it.

Like, yeah, yeah. Bring me your iron lung. That's what I thought. That's what I thought that one said. What was I saying? Bring me an iron lung. That's what I thought. That's what I thought that one said. What was I saying? Bring me an iron lung. That was a higher lung. It's a higher lung.

It sounded like iron lung. I was like, what's the iron lung? That sounds real thing. It sounds metal though. It sounds more tough. It does. Don't bring me a higher lung. It would have been more badass.

Yeah, bring me the iron lung. I'm about to fuck shit up. I'm going to be cool. Yeah. In and out. Yeah. Hey, so we had Stephanie, my cousin come through here this past weekend, right? She flew in, which by the way,

she hasn't stopped talking about how excited she was to meet you now. That's awesome. She was very cool. She did tell me I was her favorite one. So I did? Yeah. Well, she said everybody in Seattle loved me.

Yeah, actually, how funny is that? She's my cousin. It's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's said everybody's yellow of me. Yeah, actually, I thought he's that she's my cousin. Yeah, it's sour. Her favorite and everybody in Seattle. That's why she's used to use. She did it. Not used to. She didn't tell me. I she didn't tell me I was her favorite, but I didn't she wanted to. I could tell. I could tell she was eyeballing. So that is the cousin of mine. I've shared stories before on this podcast early episodes that I have an aunt and uncle

Who are like super super extreme conservatives To the point so they have four daughters. She's one of them like super religious and all that stuff Yeah, like I mean really really like hardcore like they they were like I remember coming over as a teenager in high school Like 15 16 years old and like her parents wouldn't let them watch PG-13 movies. Oh, wow. Yeah, so we watched a lot of... But they let you a lot of Disney. Yeah, no, and I imagined, dude, I was like the bad kid.

Like I just did, I did all the bad things, right? Which was like, watchin' good fuckers. Yeah, watchin' it. Right, no, totally, totally. So I was the potty mouth and the watch... Hey guys, the brood drugs! Yeah, yeah. So after she the potty mouth and the wife's from our- Hey guys, the bro, drugs! Yeah.

So after she spent the day here at Mind Palm and her and I spent the day together, later that night, my uncle and aunt came to pick her up and we had dinner together. I hadn't had a chance. I haven't had dinner with them in a while like that. Not since Thanksgiving. And we sit down and Katrina comes.

So it's Katrina, me and my cousin Stephanie that her parents, my uncle and aunt. Now, we're sitting there and it's so funny to listen like my uncle and he's the one, all of them, he's the most like hardcore conservative. And he's telling this story, right? We're talking about like jury duties and stuff like that. And he's talking about, oh, I was on like my longest one.

And he's going to tell in the story about an 18 month long jury duty, like forever, right? And it's funny, listen to him tell the story of the case, like, because he's like, well, I can't repeat what they said, but then they said something like that. He's following all the rules. Yeah, like, yeah, yeah, right. Well, not only that, but like not using the swear words

that like the gangsters were using inside a court, you know? So he's like, so he can't even repeat the story. Well, he's like 10 minutes into the story and outcomes. It was this guy named Tupac. And I'm like, wait a second. You sat on the case for Tupac. He's like, yeah. And I'm like, no way.

Yes, dude, what? Yes, it was 18 months long, dude. He was 18 months. This was the, what do you call it? What the fuck? You can write a book and make money. Bro, he is the, I go, have you watched any of the, the he's like no, no, I wouldn't watch any of that stuff like I could barely sit in the courtroom There was so much profanity you know

Like you do know who that is right. Oh my god. Yeah, yeah, and I so it was great. We got picked as a jury So here's a trippy part though listening to him tell a story. Now I wish I remember how this all went down back then now What do you call that? What's the what's like the pre court before court like before they decided to go full-blown trial the court primer? I don't know what's it called? Lost for a selection. No, no, no, it's something else. I'm don't worry our super smart forum somebody will let me know I'm not worry our super smart forum somebody will let me know Court systems. No, that's not it. But good try to something along those lines, but anyway It's a digital system. So that's what it took 18 months to even decide if this is gonna go to like a full blown jury

So he sat on that that jury which I don't understand how that'll work So I tend to dodge all my jury inception. Yeah by Jerry. Inception. Yeah. So. That was a very scary movie too. Jerry Levis. But when he was telling the story, I was thinking like they had so much more information

and he knew way more about the case than I ever did for many of the documentaries that I watched. So I was, it was really fascinating to listen to him tell what he had seen. But it was, I was the Ned Flanders version. I was so blown away that I'm like, you haven't watched any of the documentaries or haven't cared about any of that stuff. No, it's like, of course to him, it's just, he doesn't care, you know, no, that stuff.

He's so anti all of that, like he's like, it thinks rap is all bad and everything too. It was just like the- Did he sing with large stature? The devil's music and stuff in. Yeah. Have you, is he a night, does he seem like a very happy man? That's a very hard question for me to answer there.

You know, I always wonder people like that. No, I think if I'm being completely honest, well, and think I didn't listen to my poor cousin now, she, well, she would tell you too though, I think that we actually talked about this at lunch. So you're making me share a little more than I thought I was going to share, but here we go. He, um, no, man, I think he's actually, I think he battles a lot, like internally, you know,

I think he had such a, and the unfortunate part is that he ended up having, uh, a daughter who married into a very, very abusive, a natural relationship who happened to be a relationship that they tried, they basically put like an arranged marriage. Oh, they fostered it. Yeah, they were so, they basically put like an arranged marriage. Oh, they fostered it. Yeah, they were so, like they're so concerned of that, they would encourage the daughters to marry other kids and other like courting them. Yes, they would court them and they would be other families from church. So my uncle knew their family really well and the, and the, and the son and like they

wanted that well, he ends up being a total fucking lunatic like crazy lunatic to a point where I was going to pay him a visit years back when stuff was going on. So long story short you know a lot of things I feel bad for my uncle and now he has one of his daughters who has four kids teenage boys that are living in his house right now and he was planning I'm sure he was planning to be retired by now and now he's helping support one of his daughters and their their kids at their their home. So yeah no I think he's helping support one of his daughters and their kids at their home. So yeah, no, I think he's got actually a lot of stuff inside that is bottled up and he's

unhappy and it's tough to see that. You feel bad. You know, it's again too. A lot of my lessons in life, I feel like I've been my experience. You know, I've experienced different extremes in my own personal family and relationships that I've had and that's one of them. I've seen many examples of that with like extreme

conservative homes that, you know, in the kids, just like crazy, crazy kids, like what they've done, like especially like they have a term for that, right? The preacher's kid, you know, they tend to be a little more rebellious. And I saw that I had a couple of friends that were like that too that was just like, just everything was like, you know, so micromanage.

Well nothing, nothing replaces like a good loving, warm family. So I've known people who are super conservative, who have that, and I've known people who are not, who have that, and people tend to turn out, turn out okay, I think you can have all the rules you want, but if they don't have that environment of, you know, love and support, then they know.

Well, you gotta have communication part of that too. So if you can still have that, as long as the communication is there, what happens a lot of times is you don't feel like you can communicate when somebody's like such an authoritative, you know, hammer that's going to strike you. It could definitely, yeah, I could see it definitely. Well, I have other sides in my family that the complete opposite to, they were very liberal and they were allowed their kids to, you know, they communicated well and they had a great

loving home, they had everything they needed. They went to private schools, got into, you know, beautiful four-year colleges and like had all the toys and all the things they needed growing up and stuff. We're, I mean, some might argue spoiled, not spoiled, whatever, but, you know, I thought that my uncle, that uncle and aunt did an incredible job of raising those kids and communicating with them and giving them a fair amount of freedom and a freedom of choice. And, you know, they both went off to college and ended up partying real hard.

One of them ended up getting hooked on pills and still is to this day. And, you know, and then I watched the stress that she carried, like, she carries that burden so much that she's so embarrassed to talk about it or discuss it. And so, you know, it's crazy to see like, that's terrifying. Yeah, it is. It is. When you have kids, man, it's so terrifying. It's like, I mean, you do everything right.

You always feel, yeah, like incapable. When you, when you listen to like those that really, really know me, right? And they like know my childhood story, my own personal story, and then my relationships with friends and my, and my immediate family, it explains a lot of, maybe everyone always thinks I have like this fear of like commitment. my relationships with friends and my immediate family, it explains a lot of, maybe everyone always thinks

I have this fear of commitment. Oh, you're just scared to get committed. No, motherfucker, I've seen a lot of shit. And the fear is that I don't want that for my life. And so a lot of me is trying to do as much as I can to personally grow so that if I do end up in that situation that I'm best equipped to handle that. And that to me, that's all you can do, right? All you can do is to, all you can do is model really, right?

Right. Right. But part of modeling though, because people, I mean, there's a lot of shitty models, you know, there's a lot of shitty parent models that are out there. And I think that's the lack of personal growth that they went through before they stepped in this world of birthing a fucking child. And that's where I feel like I have a lot to grow, a lot to learn. And I feel like I want to be in a position where if I'm going to raise a child, I should be pretty damn well done raising my fucking self first.

And I feel like a lot of people are not. Yeah, I don't think anybody's ever done though. That's the thing. It's scary man. I mean, imagine you ever meet a parent. You never have it down. You ever meet a parent whose kid is like a legit like situation. You know what I mean?

Where like their kid is like addicted to some drugs or like they're in jail or something like that. And you meet these parents and they're just, and they're, you know, if they're kind of good people, they're like destroyed. They look like they've been through war. I couldn't imagine that. Yeah.

That's what my aunt looks like. My aunt, I feel so bad for her that it's because she was, she's my favorite aunt. Like literally, I love her to death. Like she's fucking so rad, so fun to be around. Such a good person, huge heart. Like, I like, I looked away that she raised her kids. I'm like, I don't know if I would do anything different. Yeah.

I don't know if I would say then. It's like, she should have maybe beat them more or something like that opposite. Yeah, I'm saying, like, what are you supposed to do to the opposite? Yeah. I was too good. I need to be more of a, I don't know, man.

Dude, this weekend, this is hilarious, a little funny story, that my daughter, a little funny quote for my daughter. So my girlfriend, she drinks a little bit of whiskey, probably two or three nights a week. She just loves the taste of it. She likes to drink like an old man. But anyway, so she buys, apparently,

apparently it's a good whiskey, Hudson, Baby Bourbon, I think it's called. Anyway, she buys a bottle of it and I go to my mom's house and she tells me, hey, make sure you take the bottle of the car when you go in the house. I fucking forgot, wasn't paying attention or whatever. So in the hot ass heat, this bottle of whiskey was sitting in my car and it was on its side. And the cap or whatever, the wax must have melted. Top the frickin' top off.

Oh, no. Half of it spills in my car. Oh. So my car smells like whiskey, hardcore, right? So we get in there and my kids are like, Oh, they're a tragic easy lost, so whiskey. And half of you, oh more than half a bottle. It smells super bad, so we're in the car driving with the kids

and like, please don't get pulled over because it smells like alcohol. I have an open bottle and you're driving two kids. So I'm talking about this and my daughter's in the back and she goes, if the police man just pulls you over just tell him You're the Pope on the way to church. I'm like what? Why would I say like because they drink wine? I'm like oh I

The Pope just treats a bunch of wine He's a real wine. Oh dad just tell me you're the Pope I'm like that actually make me officer on the Pope. That might actually make the officer for me. I'll first think I'm drunk. Now, when your kid says that you just burst out laughing, as you say, how do you not just like die laughing?

I just cracked up. You imagine that. Peace be with you, officer. Do you remember the Cosby show, the kid say the Darnest Things? Yeah, that was a great one. Oh, it was great. Do they still do that? Obviously he's not doing it

Yeah, he's not gonna host it. Yeah Yeah, he's just not the the figure that we want Yeah, kids will save kids will say some shit man make you crack up Bird time. Yeah, is it the bird? Bring the word. That is it. Is the word? We call it a planet. Climate aqua! Today's quas being brought to you by Kine-Marikoffi. It's the only coffee that is infused with all natural neutrophics for a cleaner, calmer, and more focused fuzz without the crash.

Put the Kine-Marik at MindPumpMedia.com and input the discount code mine pump a check out for 10% off Question is from me SBN. What's the best kind of strength training for athletes? Best strength training for athletes. Um, for athletes. Straight training. Yeah, the one that gets you stronger. Next question, the... No, it's, so, some of this depends on the sport, and a lot of it depends on the athlete,

but overall, generally, I would say you want to build lots of base strength, but you also want to have a way to convert that into strength that is usable in the specific. Yeah, to your sport. Let's give some examples of that. Let's talk about someone who has a football player. There are certain types of strength that you want to be a football player versus someone

who is a sprinter. There's different types of strengths that each want to be a football player versus someone who is a sprinter, right? Like there's different types of strengths that each one of those. Well, so a football player, you're looking for anaerobic. I love that he chimes in first. Yeah, it's fine. I was like, looking over at Justin, the chime. Let me take this one from all of my experience. I know. I want to hear South City. I know enough about sports to know kind of physical. You do know I want to hear South City. No, I know enough about sports to know kind of physical. You do know I'm just busting your balls. Yeah, I'm just busting your balls because I actually picked this question for Justin. Whatever I'm done. Go ahead, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no need for most positions and every position is a little different, but you need a lot of anaerobic

strength and you need to be able to recover after the down is over. So it's not lots of endurance, not tons of strength endurance, but lots of power that you can repeat down after down. Fast switch movement. Fast switch movement. So there's definitely going to be heavy barbell movements with lots of hip strength, hip power. So squats and deadlifts, power cleans, and then incorporate power movements like power cleans and snatches and the Olympic lifts, I think I have a good

place. But you also want to incorporate lots of rotational and lateral movement because a lot of the injuries that happen from football happen from people getting hit or hitting in these kind of lateral, awkward kind of positions. And you'll see people's knees will, you know, they're not getting a lot of knee and ankle injuries as a result. So rotational movements, power, strength, and then while you're building the strength

that's important, you do lots of drills on the field. Because with football, with a lot of the positions in football, size can be an attribute. However, if you just get bigger without converting that strength into something usable on the field, then it becomes a detriment instead of an attribute. So one of the worst things you could do is gain all the strength and size and then go play football without having practiced in between because now you're not coordinated to your new body. Well, and I think, okay, so I think there's different approaches to this

like based off of like if you're a young athlete or if you're sort of a mid-level athlete where I'm not like quite in a professional kind of setting or I'm not in college or you know, I'm not like quite in a professional setting or I'm not in college or I'm not trying to get into the pros. I need to really focus on strength training and I need to build my body up. There's a whole process that has to happen. Why barbells are so good for that and why we do want to focus on loading it specifically, so it's in a balanced situation.

So you're going to get the most bang for your buck, the most maximal strength that way that you can apply. But yeah, you do want to maintain mobility and function and multi-planar movement, but that should be the basis of what you're doing. But then as it progresses and evolves, the further you get into the sport, it becomes more focused needs to be on the explosive specific movements and then also the health of your joints and joint specific strengths. So it's kind of a process that young athletes need to kind of plan out.

So part of why I picked this question because I know it's a vague, right? So I knew that we could have an open discussion on it and I knew that we'd all have different points. And I was going to contribute like when I think about just general, like Justin brings up a great point, I mean everyone's going to be different, right? Every case, when I get, whether it be a young adult, a young kid, or an older man who's training for a sport, how I train them for that sport is obviously going to be unique based off of them

and what they're capable of currently. But some general things to take into consideration and what I think we've talked about on the show before that we see Ronald. I know Justin tends to scoff at athletes that he sees doing CrossFit for football, right? Like, why doesn't that make sense? And so the way I would give an example of that

and like how your training should kind of mere more of the sport you're doing is comparing like a football player and an MMA player, okay? So a football player, what do you think of play last? How many seconds, Justin? How many seconds is the average play? Um, yeah, nine seconds, right? How many seconds is the average play? Yeah, nine.

Yeah, seconds. Right? It's nine seconds maybe or something? Oh, yeah, maybe 10. Yeah, 10.4. That's exactly. Yeah, so under, under 10 seconds, right? So, and what you need in that 10 seconds,

you need to be explosive and be able to express that strength in that short amount of time. And then guess what? Then you get to go back to the huddle, and you get to express that strength in that short amount of time. And then guess what, then you get to go back to the huddle and you get to rest for a few seconds and then you have to do it again. So think about that. Your training should be closer to that than like a CrossFit type of deal where you're doing non-stop. That's more endurance space, which that mirrors a little bit more in my opinion like a MMA

fighter. It makes sense to me why MMA fighters appeal to like the or are drawn to the you know, a CrossFit type of modality circuit type training because they have to fight for three minutes right inside the ring or five minutes right three to five minutes depending on what a lot of them time it around that specific amount. So that's good that you mentioned that. Yeah, like the specifics of like these time frames because you know like the most and also like the time of day like you play games and all these types of things you kind of like take into account in your workout regimen. But yeah, like explosive movement is at the the utmost. And you know, you do want to have stamina and so that's why you why within something like mass performance, like we have these phases specifically

outlining the focus. And endurance, it does play a factor. You want to outlast and you want to outlast the other team, because if you're dogging it out there, you're not going to be very affected. I also don't want to get carried away, though, because people, the whole concept of training like the sport in the gym, where you're mimicking the sport,

I've seen so many people get carried away with it that they lose the main benefit of resistance training. Resistance training does one thing better than anything else and that's get you stronger. Yeah. So you can build endurance with it, you can build stamina, you can do all those things. But resistance training is by far

Excellent in the best at making you stronger so like when I said training to jitsu Some of those guys would go to the gym and all they would do is circuits and stuff because they're like well That's that's how I train your jiu jitsu and I said tell him look If you're only going to the gym twice a week and lifting just focus on getting stronger there when you do your jiu jitsu Just do more jiu jitsu for that. Yeah, you know, I stronger there. When you do your jiu-jitsu, just do more jiu-jitsu for that. You know what I'm saying? And I was gonna say, and if you have the accessibility of this, here's something you could do that's really awesome, is if you're in a sport like where you're exerting lots of endurance and stamina and you're near a gym or you're near a barbell or something like that, here's something cool I used to do for jiu-jitsu. I would grapple

and do like three minute match, then I'd get up and I'd go do a couple singles of the deadlift, then I'd go back and do my grappling. So it was like kind of combining the two. But again, you don't wanna get carried away with that. Like Bill, we got drinks. Yeah, we got into a little discussion with that. We were talking about bilateral versus,

you know, unilateral type mentality. And, you know, it does make a lot of sense with unilateral training, uh, being sports specific, uh, you know, being that it's modeling a lot of what you're doing on the field and you're making cuts and you're doing all these types of things from a split stance. So, but like this is why I outlined the fact that there's phases like I want to focus specifically on just getting stronger. And so the bilateral, it provides the best situation for my body to just focus on that specific adaptation

in its pure form. So building that foundation is essential. And a lot of times, for instance, Mike Boyle, he brings that up, but he's training professional athletes who have already built and established this ridiculous foundational strength. And so now when you're getting these athletes that are coming in, that are at that level, it really is all just about the function, the joint health, and preservation, so it's totally different.

Well, I think that's why we said too that it really matters. Every case is different. And even what Sal is saying and cautioning everybody, it's like, I think that even matters to what part of your training you're at. Am I getting you ready for the problem? Like you're getting ready for a comp, I actually want you in the best condition as possible.

I'm all my building, the muscle is already done. So if I already did all my great work in the off season, like so so I have either is an offseason. Right. Like, exactly. So if I, I'm, if I'm assessing an athlete and I decide, like, let's say it's a young athlete and I decide that or coach does or whoever does, decides that he needs to put some more mass and he needs to be stronger. Our offseason is heavily focused on that and very little conditioning, just enough to keep him in condition and it's separate from that training. I wanna get him stronger, I wanna get him bigger, I want to do just enough conditioning that,

I don't know who's just set it's out just in, but as far as not losing their mobility in these multiplanes while they're building a size, I want him or her comfortable with their newfound strength and size, so I still want them to be able to apply that and express that in their sport. So they're going to get little bits of that in the off season. Now then when it comes game time or close to season time, and I'm getting ready for you,

now conditioning becomes more of a priority because now I need you to be able to use L. Now let's take all that strength and muscle you've built. Now let's learn to be able to express that and express that as fast and as hard and as long as you can. Yeah, well to be honest, too, this is where the thought process came into the mobility sessions and a spin-off of our trigger session concept, because now I can focus more on joint ability and health and support with joint know, multi-planar movement. And, you know, like, if I was to evolve this program even further

and make it even more like, well, you know, football specific, you know, swimming specific, you know, baseball specific, like, I would add in those drills and those specific practices and movements that, you know, you want to really hone in on and sharpen because frequency is everything. So, yeah. Well, this is what I've given as a, you know, I've had these athletes reach out and say,

hey, what do you think, you know, I should do on my mobility days and they're a basketball player or they're a swimmer. Like you said, this is a perfect place to, you know, during the off season that you would inject these swim practices or inject these basketball working on your crossover. That would be part of your mobility day. Absolutely. Because you are working on the mobility that you need to perform your sport.

That's how we structured maps performance was you've got your foundational strength and power and hypertrophy type building in those phases. Then you have your mobility days, which you would incorporate whatever your specific sport is, like you're saying. Quick commercial break, hey, people ask us all the time how they can support MindPump. Here's what you can do.

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Hills zero. How do you get to single digit body fat? Very carefully. Yeah. You know, I've done this for me personally. I'll just speak, because I haven't done a ton of this with clients, only because clients tend to not want to necessarily get to that point.

I have a few. I have a few. Yeah, but most people, you know, most of the guys have trained, got real happy around 10, 11% body fat and women, the females that I've trained in the past, usually when they get around the high teens or even low 20s, they're very, very happy. But single-digib body fat, for men is very difficult.

For women is, I wouldn't even recommend it at all. But I know for myself, I tend to walk around, right around single-digib body fat at high single digit, so I'm usually around eight or nine percent body fat, but I've gotten as low as five or maybe even four percent body fat. And something very interesting happens, once I get below, I'd say seven and a half, seven percent.

Getting down to seven and a half, seven percent, I'm consistent with my nutrition, my training, everything's good, my calories are a little bit lower, I use intermittent fasting a little bit more, you know, in my normal day to day eating. Once I hit about seven and a half to seven percent, some interesting things happen. Appetite takes a whole, that's a whole nother thing.

Cravings, that's when I start to get cravings, and they're very interesting cravings. Like, I'll be thinking about an apple all day long. Like the apple I'm gonna have for lunch. Like I know I'm gonna eat it, but I'm thinking about it. And it's 10 a.m. and I have to wait, you know, two hours for it because I'm working or whatever. I notice my body temperature changes and I get colder,

which is a sign that my metabolism is trying to adapt and slow down. My sea of less insulation too. I mean, I think it's that, but I think more than that, it's just my body slowing down, right? And it's really, and it's an interesting cold, like I'll be in a room and I'll need, even now, I'll be colder than the average person, but when I get like that, it's like

I need to cover up. My sleep gets a little bit affected, especially when I start to get real low. But the way you get to single the body fat percentage for a lot of people is you gotta be really consistent. Like I noticed when I got down to like, when I get down like 7% body fat, 6% body fat, one meal.

Yeah, there's a way, I'm glad you went there. There's way less room for air when you start getting into that. Well, and think about it, because we're talking about a percentage, right? So when you're only like five or 6% body fat, you have very, very low amount of body fat. So it doesn't take very much for that percent to go way up. Like for you to go. For you to jump from 5% to 8% can happen overnight.

For you to go from 20% body fat to 21% body fat is actually really hard to do. It would take more than a day normally. Does that make sense? Because you're talking about a very, very small number when you're talking about a 5% to a 6% versus... Dude, you gain one or two pounds when you're about a 5% to a 6% versus it's... Dude, you gain one or two pounds and you go up a percent. And your body wants to gain that weight very quickly once you get to real lean. And I noticed that, like, I'll eat, I'll have a weekend where I'm, you know, enjoying

myself and I'm up a percent body fat, whereas before it would take me a lot more to do something like that. So, but to get down to the single digit, you have to be consistent all the time. All the time. I think that's some of the best advice for sure with that, because in my, I have actually coached a lot of people that have wanted this. And many times, and many of them have, and many of them have not, got there. And the ones that have not got there, it was because as bad as they said,

they wanted to see themselves at single-digit body fat. They didn't want it bad enough to give up a lot of the other things in their life. And that's what it comes down to because once you start getting that low, there's so much room, or there's so little room for air,

like Sal was saying, one meal could throw you off a percent of body fat. I mean, it's, you're, you're level of sacrifice and discipline and commitment to that is greatly increased when you start to get down to single digit. I think that, I think a lot of the average person, the average person, I think a majority of people can, as far, if we're talking about men, we'll say men first, I think a majority of people, if we're talking about man, we'll say men first, I think a majority of the population can fairly easily get down to 10 to 15% body fat very easily.

I think that's with a little bit of discipline and focus on diet. Healthy lifestyle. You should be able to make good choices, exercising really, I think 10 to 15% body fat is a very realistic, very very easy not easy, but easier Manageable more reals. Yeah, and maintaining it feeling good like not having the signs that it's sourcing for a female That's numbers probably 15 to 19% you know for her 15 to 20% is what I would say for a female

Same thing anything below that for the male and the female. Now you're at a new level of commitment and I would tell my clients that wanted this, but struggle with it, I'd say, well, have you strung literally like three or four weeks together of literally consistently eating to your plan and training without any hiccups? And that's just like, well, I only did this and I only did that and I said, well, yeah, that's why you look great and you're 10 hiccups. And that's just like, well, you know, I only did this, and I only did that, and I said, well, yeah,

that's why you look great, and you're 10% body fat. But if you want to be seven or six, like, there's gonna be a lot more times of you feeling hungry and those moments of craving an apple, and you're not, you know, doing something that you really wanted to do, because your friends are all going out and having drinks or eating this way,

because you care so much about hitting that body fat percentage. I've seen more people screw up getting down to the single digit body fat percentages because once they got down and got closer to it, then they just pushed it even more with more cardio, less calories, and then they're shocked to find that their body fat actually went up a little bit. So that's it. Okay. Another good point that you bring it by saying that too is a lot of people heading towards the single digit body fat, they start off at a much higher number, say 15% to 20% or maybe even greater and that this is their ultimate goal.

Like my goal is to get down to single digit body fat, which I can totally connect to because when I started my transformation journey, I checked my body fat at 19.8% and my exact goal was I wanna be the lowest single digit body fat I've ever been in my life. So I can totally relate to this being a goal, but I also did that over a six to nine month process of slowly chipping away at that and building your metabolism up beforehand. I think it's so crucial to having success at this because if you go about it, which the way I feel like a lot of people do, which is all of a sudden just boom, all

at once. You went from being fat and out of shape and not really working out, not paying attention to what you're eating to all the sudden intense training sessions, you're doing cardio, hamster wheel. Yeah, all of a sudden, and you throttle down right out the gates and you go from 19% body fat down to 14 or 15 really quick. But then every percent after that is extremely difficult for you because you've slowed your metabolism down so much. In a leaner, you get the harder it is. Your body fights it more and more, and it becomes more of consuming.

It consumes you a little more because you have to focus a little more. You can't, like I said earlier, you can't go off nutrition as often as you did before, but I do want to say this, there's really no knee unless you're I mean I know how some people have a goal of doing this, but you don't really need to you know men look pretty good usually Around 10 11 percent 10 11 percent you take your shirt off. Yeah, but who and you're gonna look pretty good Who are we to say that for some while I'm just saying that's not our place? Well, I just want people I just want people to kind, because a lot of people have never been to even 10%. And so they're thinking single digit body fat.

Like 10%, you can get to 10% if you're a man and it's not super hard, it's not crazy to maintain. You'll still be able to be strong in the gym, you don't have to worry about so much stuff with your nutrition. You still gotta be relatively disciplined, but, and you'll look good. You'll look good.

And for women, God, I mean, most women in the high teens, 17, 18% body fat, you look like you're fit and you're kind of like an athlete. I agree, but I also think that, and I think we all have this conversation with our clients. You know, I learned so much about myself push. I mean, how much did you learn about yourself when you saw yourself at five?

Just the simple fact that you know what you're giving this advice for that reason because you know how weird the body starts to act and how certain foods affect you differently and you get to notice all that. And when you get really, really lean, it's amazing how sensitive everything becomes. Like my senses to my every type of food that I eat is like super heightened when I'm that low and I and it's

Crazy when you deplete the body for that hard that long and then and and it's all it seems to always be starving for nutrients Like how quick you can tell that oh wow my body totally agreed with that or or oh wow, it totally rejected that, or oh, you know, it responds really fast when it's starving for nutrients all the time and you're finally giving it nutrients and what you give it tells you a lot about your body. And it taught me a lot about the mental discipline that was involved with that. So I don't know if I wanted to tour someone

for setting that as a goal. I think just if you're gonna do something like that, the approach is so important and making sure that mentally and physically, you're set to do that, you know? Picks by Leo, he's got the distinct impression you guys don't like to do cardio as a way to burn fat if you wanna maintain muscle mass.

What? Does your advice change if your goal is to maintain strength but you don't really care about muscle mass. What? Does your advice change if your goal is to maintain strength, but you don't really care about muscle mass? For example, preparing for a power lifting or Olympic lifting competition. Okay, so let's first be clear, there should be a certain amount of cardio, and I hate to use the word cardio because when I say that, people think they're on a treadmill, on a bike, on a liptical, like actually doing cardio. But there is a certain amount of options.

There's tons of everything. I mean, walking fast, hiking, you know, that kind of stuff. There's a certain amount of cardio or activity you should do for health. And if you do it and you optimize your health, it will maximize your ability to build muscle and strength. Okay. health, it will maximize your ability to build muscle and strength. Okay, so that being said, adding extra cardio and pushing cardio will do nothing but take away muscle and take away strength. In fact, it'll take away strength faster and it'll take away muscle.

That's one of the first things you'll notice is you'll lose strength before you start to lose muscle mass. So when I train strength athletes, and I work with strength athletes who wanna maximize their strength, I don't tell them to not do cardio. I'm not one of those people, it's like avoid cardio at all costs. I think there's a certain level

of cardiovascular conditioning and shape that benefits strength, even if it's powerlifting. I just don't tell them to do intense cardio, and I don't tell them to do lots of endurance stuff, but I will say things like, you know, on your off day, go do a hike or go walk for an hour or something like that because it's good for you.

I mean, the heart is a muscle and it's the muscle responsible for pumping all this blood to all the rest of your muscles. So think about, like, I think I want that strong, right? And I think exercising it to the point to where it's got some strength and it has some endurance and it has some capabilities of doing that

is gonna be beneficial to all pursuits. But using it as the main source or main tool to lose body fat, which I feel like the majority. And that's a lot of the reason why you hear on Mind Pump, we talk out, because you will most certainly catch me hiking. You will most certainly catch me hiking, you will most certainly catch me on a treadmill.

It's just cardio is overdone. Yeah, it's grossly overdone. And so we take the opposite side, not because we're like anti cardio, I'm not anti cardio whatsoever, I just, I implement it. It's just commonly thrown out there, that's the answer that everybody has ahead. It's like I got to run all this weight off. And there's a lot more efficient ways to do that that we try and bring up, especially just being more active and concentrating on neat and,

you know, like using cardio more restoratively to benefit you in your strength lifts, you know, things like that. It's a different mindset towards it. Here's something I noticed, because obviously I grew up lifting and I just wanted to build muscle and I knew cardio burn calories. So it was the last thing I did ever was do cardio. Later on as I, you know, became more self-aware and started educating myself a little more and I started doing a little bit of cardio here and there.

Even, and this was during periods of time I wasn't trying to get lean or anything like that, I just would throw it in. I noticed a benefit. I noticed that I started building muscle a little bit better and I started getting a little stronger. And at first, I didn't really make the connection, but I noticed it because I would stop the activity, the cardio, the hiking or whatever.

And then I would re-implement it again. And I noticed that I would be better with my squats, with my dead lifts, and I just build more muscle, and I just felt healthier. We have to understand that a healthy body, a total healthy body, is the perfect environment for adaptation, it's the best environment for adaptation. So if you're avoiding cardio like it's the plague

because I need to build muscle, and so what you do is you just sit on the couch all day long except for when you lift weights because you need to conserve calories. That's the wrong approach most of the time because that's sending a signal to your body as well. That's also telling your body that you don't need muscle. And so if you have two people who, you know, you got two twins, one of them lifts weights and then is zero activity all the time and the other one lifts weights into some moderate activity and just as overall active and going outside. The person that's doing some of that activity,

it's gonna build muscle a little easier and have just, because of the better health. So I don't like telling people, don't ever do cardio. I just don't use that word cardio. I say move and be active. Yeah, I think that's what, I mean, I probably speak out the most against it, right?

I think I'm the most vocal about it because of how it's abused in my competitive world. But if you, if those that are paying attention and watching my Insta story, you'll see, I mean, I'm getting 15 to 20,000 steps a day. That's a lot of fucking moving, you know? My heart is working. My heart has got to work.

It's got to pump a ton of blood to in order to do that. So even though I'm not getting on a treadmill, and I'm not pumping away as hard as I can for 30 minutes to an hour, I'm still exercising my heart. It's still having to work. And I'm conscious of the days that I don't do that, that that would be a day that,

hey, this would be a great day for me to do some steady state type cardio because I flew on a plane to Tampa and I sat all the first six hours and hey, this would be a great day for me to do some steady state type cardio because I flew on a plane to Tampa and I sat all the first six hours and hey, this would be a great time for me to do this. And then I'm smart about it like, oh wow, this was a day that I took 20,000 steps and burned 5,000 calories. There's no real need for me to go now hop on a treadmill for another 45 minutes to an hour and bust away doing cardio. That's what, now, and that's the part where I speak out on this

because this is where people think that by doing that, they're gonna get to their goal faster. And a lot of people get motivated by a day like that. Like, oh, I've already stepped this much. Now I'm gonna go do cardio for an hour and like, burn up all kinds of fat. Where no, it's like, you've already moved enough. Your body has already probably expended some fat throughout the day because you move so much

that this would not be the most ideal time for you to do cardio. But flip that on the opposite, hey, it's a day where you moved like the average American, which is 4,000 steps a day, well, fuck yeah, you should do some cardio. And then also consider there's different, there's cardiovascular goals that people have too. Sometimes I can wanna build endurance and stamina and they wanna challenge their cardio. If that's the case, then yeah, you need to do the cardio and you need to program it just like you would program

your workout. Cause you know, look, I lift weights and I don't necessarily lift weights specifically for longevity. Longivities always a priority in mind, but also the weights that just push myself to get stronger and build more muscle. Now, I don't treat cardio that way, right?

I treat cardio as just being active in for longevity. Well, if you flip that and you're somebody who really prioritizes cardiovascular endurance and stamina, then you treat resistance training the way I treat cardio. You would go in the gym and you'd lift weights a little bit here and there to maintain strength and mobility. So also look at what your goals are. My approach, the way I do it for myself, is based on what I enjoy doing.

It's based on my priorities. I also like having a little bit of a faster metabolism, which muscle kind of provides me. I enjoy lifting weights way more than I enjoy doing stamina endurance type work, but there's nothing wrong with doing the opposite. You just need to realize that. I'm so glad you said that. That's a great point.

No, so many people think that we're so anti-cardiode. No, it's just the way we like to train. Yeah, it is. It fits our training. Yeah, if someone came to me and you're training for a Spartan race, or you love doing cardio and you don't care about building a bunch of muscle, then you're programming that I would set for you would be on its head.

Yeah. It would completely be different than how I train myself right now. So I think when we talk about things like that, we're talking to the majority of people. Like if you ask me that your goal is to build muscle and you burn fat, cardio is not the best way to do that. It's just not to do either one of those. It cardio is not the best way to burn fat and it's definitely not the best way to build muscle.

So I honestly do some cardio like in high intensity versions like sporadically, you know, intermittently because mainly because I want to be able to have the abilities of these movements. So I'm pursuing these explosive, you know, intense type movements that I want to have ability and endurance towards. So if I'm jump rope or I'm sprinting with the sled or I'm, you know, I'm running up a

hill, you know, whatever the case is, I just like to be able to maintain abilities, but I weave in and out of that. That's just something that's a phase that I'll go through that I actually enjoy doing that sporadically. So that's how I incorporate it, but I'm not against cardio, but I would much rather focus on strength personally, so that's where I tend to end up.

Yeah, so for me, what I like to do is, if I feel like I need more stamina and I want to challenge my cardiovascular training, then I typically will do a circuit or I do supersets or I'd rest last or I do higher reps with my weights, because just because I enjoy that more, otherwise I'll just hike. Like I love hiking. I want to maintain good hiking cardio. That's my extent of how much cardio I want.

I don't care about having cardio vascular endurance to run five or 10 miles. I don't care about being able to swim a mile or anything like that. It's just not interesting to me. From a longevity standpoint, I do the activity that I enjoy doing and to keep that particular cardio vascular shape

and that's it. But you have to understand when you ask your body to get to for different types of adaptations or specific types of adaptation, they tend to compete with each other. So if you train for maximum strength and muscle and maximum endurance, you'll get a little bit of each, but you'll get a lot of neither. So it's just one of those things, look at what you enjoy and train that more if that's what you enjoy doing. If you had to speculate though,

and which one has more carryover to the other. That's a very tough, well, I guess, like if you strength, here's the thing, weights are way more versatile than cardio. Yeah, that's where I'm going. Way more versatile. Like, I guess with cardio, if you throw in body weight stuff, now you can get real versatile, but that's not really cardio, right?

Cardio, I would consider, you know, running, cycling, that kind of stuff. Way more versatile with weights, because I can actually train a pretty decent amount of cardiovascular endurance with resistance training, maybe not the long type of endurance like you would get with, with like, running long distance. And that's what I meant. So I would compare, this is what I would compare. I would compare the guy or girl who swims in a pool,

right? And they're going to get some resistance. They're going to build some lats. They're going to build some muscle because they're getting some resistance in there, but they're still high. They're still more cardio based than anything else. So they're still not going to build a lot of muscle. So if you were to put them now into a gym setting, how strong would they be? And then flip that same body type of a person, they hear she doesn't do any swimming in the pool, but they lift weights and they program

maybe super setting sometimes and high intensity type workouts. You know, who has more carryover into the others? As long as they have both have good swimming technique, I mean, I could definitely see how the weights are super versatile. Like, that's it. That's the big factor because I mean, you see a lot of cardiovascular programs. It's very linear.

It's just like one or two different specific movements that they're honing in on constantly. And it's like, you know, just this, this constant hitting those same type of movements, you know, over a period of time, it's going to have detriment. 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 Chimera coffee that we have. Chimera coffee with a K, you go to chimeracoffee.com, put it in the discount code Mind 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 bigtopbeardcompany.com, put in the discount mine pump again, but this time for 33% 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 bite, put in the code mine puppet get 10% off go check it out Amanda K lifts if you could each pick a steroid to use with no side effects Which one would you choose and why? So I went through a phase where I really learned a lot about anabolic steroids. This was when

probably my late teens, early 20s, where I was really into body building. I was really into supplements and how they affected the body. I started using, at the time they had over the counter, pro-hormones, which were more accurately called the designer steroids, because that's what they were. And I really wanted to learn about why anabolic steroids built muscle and why some were used for certain things and other ones were used for other things because I knew on a very basic level that all anabolic steroids were derivatives of testosterone. So they're all based on the

testosterone molecule. Yet you have bodybuilders saying, well, I use these particular steroids, and these are the effects I get. For example, I remember I would read in, I had books, remember the underground Bibles. Yeah, the Anabolic Bible. Yeah, by Dan Ducane, I read that, and I read, you know, muscle media 2000

was lots of steroid information. Of course, I worked in gym, so I was friends with lots of bodybuilders and I'd ask them stuff. And they would say things like, oh, you know, if you take of steroid information. Of course, I worked in gym, so I was friends with lots of bodybuilders and I'd ask them stuff. And they would say things like, oh, if you take this steroid, Equipoice, which is a veterinary steroid, you get crazy pumps and it makes you really hungry.

Or if you use, you know, masteron, your muscles get really hard looking and you get this real dry look to your muscles. Or if you use, sounds like masteron. Yeah. Or if you use, you know, wind straw, that's great for pre-contest, and anavar is very mild, and women will use that,

and whatever, and so on. Like, if they're all derivatives of testosterone, how are they all having these different effects? And when you dig deep, what you actually find is that steroids have anabolic effects, and they also have androgenic effects. And the anabolic effects are all of the, and you can rank them, by the way, you can actually rank them by, this one is very anabolic and very low androgenic activity, and this

one is very androgenic with very low andabolic activity. And the anabolic effects are the build muscle effects, the pro tissue effects, the androgenic effects are the masculineizing effects that anabolic steroids will give you. Now you wanna, of course, immediately people are like, well why would anybody take an androgenic steroid? If I just wanna build muscle, who gives a shit? Well, bodybuilders notice that the high androgenic steroids, the ones that are classified as high on that particular scale,

produced the hard, grainy, dry looking muscle, would also give them aggressiveness in the gym. And when they combined androgenic steroids with anabolic steroids, they'd build way more muscle than if it just combined two anabolic steroids. So there was this synergistic effects happening here with the anabolic. So now that I've bored everybody with all that, I thought this was a fun question. He's really. Well, no, no, no, no, that's, I think it was.

No, I was a good guy. Yeah, no, I think that's in, I think that's important that they understand that because if we throw out a name like I would take D ball. I know. Well, what's the reason why that is? Yeah, it's going to be one of the most anabolic steroids that are out there.

And you know, with the most anabolic typically come with the highest side effects. Well, so D ball is actually interesting. I want to milestone in his life. Yeah. They make it. They actually have what's interesting about anabolic and I remember reading a lot about this particular thing is it's hard. You can't just look at their rankings on anabolic activity, andogenic activity, and say, oh, this one's gonna be the most

effective, because D-Ball, believe it or not, is less anabolic than Winstrawl. Winstrawl is very anabolic, but very low androgenic ability, whereas D-Ball's got, like, I can't remember the number, but I think it was more like a one-to-one ratio of androgenic andabolic activity. Now, you take D-Ball, you're gonna gain weight real fast. You take windstroll, you're not gonna gain that much weight with windstrolls and take a long time. So, part of it may be the water retention, I don't know. So, that all being said, I mean, the one that I would take, if I were to use steroids, is the one that would give me the best results

over time, and that's just good old plain testosterone. Yeah. Because it's got, I mean, it builds muscle over time. It's the one that seems to be the most consistent with it. And of course, they said with no side effects. So, I mean, you could throw in the hardcore ones like anodrol, which was, they call it gorilla, it's not your nose bleed. Yeah.

That's the one that I guess puts weight on. I had a buddy that took anodrol and no joke, not exaggerating. I think you took 50 to 100 milligrams of anadrol a day, which you're never, you're not supposed to take more than 50 milligrams a day because it's so harsh on your liver, but the guy gained a pound a day. Oh my gosh.

Yeah, and a lot of it was water. Yeah, of course. Within 30 days his face looked like a. Anadrol is one that I have not, I've taken quite a few, I've taken most of them at one point. Which one's your favorite? D-ball.

That's why I said that. Why? You know, you just feel good on it? I, every day, I was gaining weight, gaining size and gaining strength every day. Every single time I touched the weights, I literally felt bigger the next day. Nothing, I never...

Sounds like a commercial for. It actually, it was... I have an affiliate link for it. Yeah, I know. It was, but it also had major side effects too. So, you know, it would make, it would make, kind of a mastio for it. Kind of come out, oh yeah.

You would get the estrogen side effects. Yeah, so it definitely had. Good point. It definitely had high side effects to it. So when she says, you know, or he, I don't know if he or she asked the question, side effects, like I wouldn't, yeah, if it didn't have those side effects,

it was unbelievable. It was so powerful that I actually started to feel insecure about how big I was getting. Cause I was like, holy shit, everybody's nose. Everybody has to know that I'm taking this stuff because I literally grew basketballs on my shoulders over two weeks' time. You know what I'm saying?

You see me as a trainer lifting for a long time, and then all of a sudden I had these. And I have, like I always, it's been, you know, we all have like the way we stand, right? I have a habit of standing, and when I'm like resting or breathing in the gym, like I put my hands on my hips, it's just how I breathe and it's just,

I don't know. I put my hand up on my hips. So I would do that and that kind of rotates your delts forward. And then it would just create this crazy. Like you literally look like I had basketballs on my shoulders and I was like, I'll never forget I was training a client. I'm standing like that and I caught myself in the mirror and I went, oh my God.

Like I put my hands off my hips right away. And so I was really self-conscious about how I'm standing like that and I caught myself in the mirror and I went, oh my God, like I put my hands off my hips right away. And so I was really self-conscious about how it was standing because it had put so much mass on me and so much strength. So from that side or from that point, that's what I would take. But, you know, so I take testosterone, just regular testosterone and anthase. So that's what I take on a regular basis to just kind of mediate my testosterone levels. And you know, if done in low doses like that, I don't have any side effects. Because that's what you're, I mean, that's your testosterone.

So what you have naturally in your body. Yeah, yeah. And I take such a minimal dose of it that I'm not getting like, are you at replacement levels or above replacement levels? I would still consider myself a little bit above replacement levels because I think what Docs originally said was like, I wanna say 50 or 70, yeah, 50 or 75 a week.

So I'm close to that. I'm 250 every 14 days. So what is that? 125 a week. So 125 a week is still considered higher. God, that's, you know, it's funny. Bodybuilders listening right now are like, that doesn't even count. Yeah. And most guys say that most of the bodybuilding world, one CC a week or 200, 250 milligrams is, yeah, considered off.

That's hilarious. Yeah. It's gotten to that point where guys consider. So, yeah, guys would guy, I would be considered natural Well, so so deball Diana ball is can I believe if I'm not mistaken is the first American steroid it was the first one that the American weightlifting team Used and it was the first steroid that bodybuilders used and it used to come they used to sell it America they used to sell it in five milligram doses and that's what they would take every day, five milligrams.

Do you know what, nobody ever takes less than like 25 milligrams a day now, which is pretty crazy to think how different it's been? And I know back in Arnold's day, that was a staple, it was dianna ball and deca, deca durable and was the combination that people would take. Now, I took a designer, like an over-the-counter one, because there was a period of time with

this gray market where chemists were going through old literature of tossed away, you know, steroids that- There's like Adam Molecule or Cetractone. Yeah. Well, no, these were actual like, antibiotics, that companies were researching and then they just never developed them. So chemists would go through these old ones and they'd skip right over all the side effects.

Well, we'll worry about that. That's why a lot of them were never made, but they actually, they would make them because there were no laws that said they were illegal and they could sell them over the counter. And I took one of them, it was called one testosterone. I don't know if you guys ever remember that. It was over the counter, one test.

And it was legit. Like this shit was like, I gained like 20 pounds taking this thing. I remember working out and just, I would get pumps that were painful to the point where I had to stop my workout. And of course, when you go off, it's like, which goes away just as fast as you had it. And I definitely had

suppression of my own. So that has to us from that's, you know, talk about again, she says no side effects, but I know deep all gains are gone. Oh, God. Yeah. For 100% I mean, I was gaining strength. I was getting muscle. I was getting size, but 50% of that for sure was definitely water too. So, even though I still was bigger and stronger, it was such a drastic difference that it's depressing. I mean, that to me was one of the main reasons too that kept me from doing high doses of anything ever, other than, I mean, when I competed, you know, I would get up so my highest at a show when I was at Contra Costa,

which I was told I was too big. So that was the highest dosage I did was 500 milligrams. And that was, I was told I was too big. And so after that point I came down and then I never really ever went above 300 in a week during competition. And then just to be normal and healthy, I run the dosage I just said, well, when, uh, when I took the, um, deep all, like it was crazy, the amount of, the amount of water, the amount of size, the amount of strength, but then the feeling of coming off of that was so bad that it

was like, I can a week. Yeah. And that's really where we're guys get addicted on it. It's that. It's what you can tell that's what it is. It's not like, there's not these addictive properties that are in steroids that are addictive. It's the feeling of how you feel while you're on them and how shitty the feeling is when you get off of it. And that's why when people ask me, you know, like, I'll get this all the time.

Like, I just want to do one cycle. That's all I want to do is just to one cycle. Why? You're going to, with just one cycle, here's what's going to happen. You're going to, at some, when you go off, it'll take some time if you do everything right, but you'll still lose everything you gain.

You're not going to keep any of it. It's not permanent. The signal that you're sending your body's a hormonal one, so that extra muscle that you have is due to that hormonal signal. Remove that hormonal signal, and it's no different than you stopping lifting weights. Signal's gone, muscle is gone.

Now, it's fine on the way up. There's no problem in gaining that muscle, it's fun. But could you imagine dealing with, because I've done this, like I said, with the pro hormonal or whatever, dealing with the on the way down, fucking sucks. And a lot of guys don't even lift weights anymore, because it sucks to go to the gym

and become weaker. That's what would happen to me Lozami they're on or off and you're either on or off everything right you're either on your on test Oslo and you're lifting like crazy or you're eating like crazy or you're off completely where you're not really lifting at all You're eating one of the fuck you want and you're not taking test Oslo because workouts become so depressing because there's nothing worse Then being consistent hitting the weights hard and watching your strength decrease every single week. And your size and your recovery. That's like in your sex drive.

Yeah, that's a shity deal for me. I would want to be on whatever Barry Bonds and Mark McGuire was on. Put me up. Balco. Give me the Balco Dricks. The clear. Now that all being said, here's something interesting that I was speculating back when we were talking to Ben Pack, or hanging out with him, I should say, there is lots of evidence that muscle fiber hyperplasia

happens in humans, and this is where muscle fibers split and become, so one fiber becomes two fibers. And although muscle's atrophy, when you stop lifting weights or whatever, there is, you don't lose the fiber. There is evidence that you don't lose extra muscle fibers. So here's something that's interesting, but I'm gonna follow it up with the caveat. If you did steroids for years, and then you went off, you may have definitely

created some permanent muscle on your body that you'll have for the rest of your life. However, with that comes the massive, very high risk that you've also completely shut off your own hormone levels, and then we'll have to rely on taking testosterone for the rest of your life, which fucking sucks. I really feel for people who have to, you mean, Adam, you have to do that. I'd say, I would hate to have to do that, right?

I mean, if you could stop that. Well, no, that's why, and people ask me too, like, what's with every 14 days? Isn't the ester, and it's supposed to be, you know, five to six days? Yes, yes, I understand all that. I don't like fucking pitting myself. Like, I don't want to do that.

Like, it's not like something. I, what I do know is that when I don't, like my sex drive goes through the shitter and like I happen to like to have sex. And I feel like, so that type, and then you too, like you, I can tell my testosterone levels affect my energy, my sleep, my motivation to train. Like, so I like just to be fucking normal.

I'm happy with just being good and normal to where I feel motivated to live. I actually want to have sex multiple times a week, like those things matter to me. So yeah, I know it absolutely sucks to have to do that. And I've had to learn to manage that where it's like, okay, what's the again going back to what we always discuss? The most, you know, the lowest amount that I least effective. Yeah, right. The least I can take to get what I'm trying to get out of this without overdoing it because real quick that can lead to I want more. I want more. I want more. So you know, this kind of reminds me of you know other topics like we talked about like,

you know, getting ready for someone to even compete. I believe that before take because once again too, mind pump is very, very big on to each their own like if you want to take steroids, fucking who are we to say not take steroids like I'm we're here to caution and tell you like the science and what could possibly potentially happen to you, but who the fuck am I to say you can't take steroids. I fucking take them like you know I'm saying like so I think that it's more about educating the population and getting them to fully understand because there's a lot of myths and a lot of bullshit out there. And I think the most important thing is that anyone who does any of this stuff,

that you, that you, and no one knows, but you are, if you're mentally ready for something like that, like, do you have the right relationship with yourself to do something like that? I mean, and, and I wasn't, I wasn't when I did, you know, I wish I was in a place like now, you know, which is I was in a place like now, you know, which is why most people tell. If you just started now using them, you'd be so much smarter, right? Well, I would, yeah,

cause then I wouldn't be dependent on them, right? Cause then I would have been way smarter about how I cycled off of them. I would have never taken the, the mount that I took when I was 22, the irony is this, right? 22 years old or 23 of somewhere in that range. When I took my first cycle,

it was easily five times the amount that I'm taking currently right now and at least three times more than I ever took competing on stage. And I was nowhere near the shape that I was at the competitive level. So, and that was really like the big thing for me to kind of express to people. It's

not the answer to getting you in the shape on stage for sure. I unfortunately made that mistake when I was younger, how to learn the hard way went through everything that I went through for 10 plus years, learned how to diet, learned how to train, learned how to program design correctly, then adding something like that. And yeah, then it takes me to the elite level. Yeah, then I can go compete with the best in the world or best in the United States in men's physique because I now have all the other tools and then I've added the testosterone in there to hang with all these 25 year old fucking kids. Check this out.

The 13th, we are going to be doing a free open to everybody webinar. We're actually going to break down and go through our new maps program that we're releasing maps prime pro. It's a correctional version of maps. So if you're looking for mobility, if you're looking for better overall function, but or if you just have pain, you're going to want to tune into this. It's going to be me, Justin and Adam, and Dr. Brink, and we're actually going to go through our program. We're going to open it up to everybody for free, go through the assessments, go through some of the movements. We're going to teach you guys movements. I guarantee you've never seen these things done, most of these movements I've never seen before. So it's really, really good stuff. The way you register for this is you go to mapsprimepro.com. Also, if you wanna ask us a question

that we answer on one of these episodes, place to do it is on Instagram. The page is Mind Pump Media. You can also look at our own personal pages. My personal page is Mind Pump Sal. Adam has one, it's Mind Pump Adam, Justin is Mind Pump Justin, and Doug is Mind Pump Doug.

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, Justin and Doug is Mind Pump Doug. Maths, performance, and maths aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout nutrients and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,

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