Mind Pump: Raw Fitness Truth - 559: Correcting Uneven Shoulders, Weight Training for Kids, Obstacle Course Racing & MORE

Episode Date: July 26, 2017

Kimera-Quah! iTunes Winners! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about best ways or exercises to correct a sagging/uneven shoulder, whether or not children should lift weights, recommending mini-cuts if someones BMI is over 35 and their views on OCR, the training & the events. Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it 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. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode, in this very serious episode. Anything but that. Of Mind Pump. For about 11 minutes, we talk about Common Mind Pump Sayings. Oh, yeah, I forgot what that was about. Oh, yeah, that's right.

We have our own, that's right. And Justin teaches us how to speak Elfin and Ork. Believe it or not, educational. Believe it or not, he does speak both of those fluently. We talk about great wikes, sharks in Santa Cruz. It's great, right? Yeah, great white sharks.

Starks. In the... They're seri. It's the last, which is why I won't swim in the ocean. I'm actually scared of them. Then we get to the questions of this episode. We talk about the best exercise or the best ways to do exercise to correct a sagging or uneven...

Boob. Shoulder. I knew you thought I'd say that, shoulder. I didn't eat that, man. Then we talk about our thoughts on whether or not children should lift weights between 12 and 13, as my voice actually became child life there for a, a children's race.

Let's say it. Then we answer the question of whether or not we recommend a mini cut for someone, even if their BMI is about 35. So in other words, somebody's got some serious obesity issues. Do we still recommend mini cuts, or should they just go cut all the way? Final question, our opinion on obstacle course racing,

otherwise known as OCR, the training, the events, and how our methodology could be used to benefit competitors in the sport. Find out if we'll see you there. Finally, the Maps Prime Pro Bundle is here. So we just released our newest combo. Maps Prime Pro, which is our most correctional maps program ever. It looks at the joints of the wrists.

It looks at the neck, the wrists it looks at the neck the lumbar spine the hips the ankles and the toes all the areas that you probably didn't know Should also be well connected and have good recruitment patterns that can affect the rest of your workouts It's in that program. It's correctional But we also have our normal maps prime program which teaches your body how to prime your workouts according to your body and how it moves. Well we took them and we put them together in a bundle. The price is discounted tremendously and the place to get this prime pro bundle is at mindpumpmedia.com. Doug, are we giving some shirts away right now or what?

We're giving away five shirts. Okay, give them away. Yeah, we had 15 reviews. So we got Theodore deGrate, Nikhil Nala Mothu, Muscle, Hamster Watson, A Cameron 37, Nick Ford, all of you are winners.

Send the name I just read to iTunes at mindputmedia.com, your shipping address and your shirt size. And we'll get that right out to you. Get your shirts. Get the pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip pip I don't know if hopefully this episode airs after the last one we did so that people know who I know. It'll be really. Doug just nodded, yes. So the normal saying is throw a wrench. Throw a wrench in the mix. In it. Just in it.

I throw a wrench in the machine. Thank you, see? Throw a monkey wrench in the works. Monkey wrench in the works? Is that what it is? Oh, okay. So Justin took a shortcut. I obviously.

He just throws the muck just in the face. He just did it together in a unique way. Oh, okay, so Justin took a shortcut obviously Just throws the mug just dressed it together in a but equally but if you think about it I love saying is because When you think of the same monkey It says fucking red you throw a monkey that motherfucker Oh, you thought monkey in that wrench. She's going down. You know my favorite saying of all time is because every time I hear it I picture it With this shit hits the fan. That's it. Boom. Boom.

And it just, oh, God. Yeah. You know what I mean, everywhere. It reminds me of Indiana Jones. Oh my God, I just see the guys just back it up. And he's like, grrrr. I'm like, it's splats. Yeah.

Do you know what movie that is at him? No, well, I know Indiana Jones, but I don't remember that part. Oh my God, it's an iconic part. Ray has lost arc. He keeps disappointing me. What part? He was the big huge Nazi guy. Yeah, I remember and he's fighting him and he's just getting his ass kicked and then he's back And he's backing him up backing him up, but the guy doesn't know that behind him. Mm-hmm. Is a propeller Yeah, which is bullshit because you hear that motherfucker right behind you I think you would even feel just the you know moving air

I hear them on the fucker right behind me. Yeah, I think you would even feel just the, you know, moving air. Yeah, yeah. I can't even wait. To click the translation for that, let me see what the translator, I want to read with the translation. So do something that, I just read it, it was right there, dude, what are you doing? To do something that prevents a planner activity from succeeding.

Throw a monkey in the funding for the project was withdrawn. That's what's wrong. So that really threw a monkey in the wrench. A monkey wrench in the works. Yeah, I was supposed to say. So what's your favorite saying? Mine is when the shit it's the fan, what's your?

I don't know if I have a go to. Of course you do. You got to have it. It's not coming to you right now. Yeah, I don't know. You I think we would know each other like what do I? What do you catch me saying in my wheelhouse? It's going downtown.

Julie Brown. No, it's not just me. Okay, I like I think I'm always says really I'm down Julie Brown. Okay, so you guys good. I know how says yours was just I do you. What is me? I mean I use that one that was terrible.

I don't know I can't understand what it is because it's an L fish. Lina, no, no. Wait. There it is. It's just me, Kalf right now. Wait. Let's see. There it is. Fuck. You just speak elf right now? It's not that so many times, dude.

That's just literally that's just fucking saying. I know. I know different language. I'm multi-lingual. But it's not real languages. It's like, take me, elf-lash. What else do you, what else do you, ork? Yeah.

So you can communicate to all the Disney characters. Yeah, I don't I'm trying to think of something that you say all the time What do you know it oh Sal says ladies and gentlemen? Yeah, which by the way ladies and gentlemen by the way you can't say that anymore He's pretty good pretty actually. You can't say ladies of Gilbert anymore. Why? Because I'm not making this up. I actually read a fucking article about this because it's assuming everybody's gendered to crowd Oh my god I am not Joke too far. Yeah, I can't say ladies of gentlemen. So fuck I don't know what you're supposed to say. Oh my god We're gonna have to get on to you every time. Yeah, and all the gender pronouns.

Yeah. Attention, use, use people. I mean, I can't even say people. Maybe it's not a person. I can't identify as a true person. You have one other one that you do, and I can't run around. It's ladies and gentlemen is one of them.

Trip off this. I would say that. What else do I say? You say ladies in gentlemen. I mean, I say dude, but that's, you know, it's a given. Yeah, it is. Yeah, I don't know. And that's not really the same. And dude, by the way, I learned this because I had a friend from the East Coast. Dude is just as common on the East Coast as it is on the West Coast. They just use it differently. For example, yeah, give me an example. In California, if I want, like, if I want Justin to go get me a pizza, go go get a pizza with me, I'll say, dude, let's go get a pizza. On the east coast, they'll say, let's go

get a pizza, dude. They throw it at the end like that. Let's go get a little pizza, dude. Yeah, that's it. That means something totally different to me. What do you mean? Like, what do you get a pizza, dude? Get a pizza, dude. I'm gonna get gay. Let's not do this. I've always wanted to be with a pizza dude. I want a pizza dude. I've been watching a lot of porn. Come on, I always go to people. That's how I use it.

That's how I use it, dude. Remember DJ? Is that true? And his brother Paul, remember Paul and his brother in DJ? They were brother-in-law. Anyway, DJ dance morning. Oh, okay, yeah. Yeah, that's how they used to use it from Boston. And so they used to use dude at the end of every sentence, and I always started off the sentence with dude.

Yes, it was fascinating to me. It was my blowing. Well, it's like, Sal, and then you say something, dude, then you say something, it does. They say something and then dude, dude, check this out. I like your shoes dude, like that, versus dude, I like your shoes. See what I'm saying? Yeah, I do. It's, it's, it's, check this out. Something that's out. I like your shoes dude, like that versus dude, I like your shoes. See what I'm saying?

Yeah, I do. It's backwards. And because dude originated in California, I mean, they're basically copying us and fucking it up. So, hey, he's coast. Oh shit. Is that the origin? Is the origin from here?

Has to be because it's a surfer term. I would imagine, oh no, it might be surf, surf, surf, surf, surf, okay. No, hold on a second, it might be a western thing because it's like, yes, what the cowboys do. Well, you do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do Dude serves up. I know that but I'm saying the way it's used in our lexicon the way we speak it is we say it first Yeah, but if that wears the origin so where's it coming from? I don't know. That's looking good up right now Are you looking at the origin of dude? Can't you look at oh, so the late 19th century denoting a dandy

Probably shortened from doodle perhaps Yankee doodle. That's not as cool. Oh, so like Yankee doodle do dandy So Yankee doodle dude that's way better than d Oh, so like Yankee doodle do dandy. So Yankee doodle dude That's way better than dandy. I don't like the data sounded dandy. Yeah, forget about that. Hey, hey dandy That's a day. Yeah. Yeah. I like that that much. Dude, you know what I saw. Yeah, I said right now Yeah, do you know what I do? I saw dude. I was on Facebook. I was on Facebook I have to actually have a conversation with you Justin. Okay, cuz I know you go to the beach a lot because you live in the Santa Cruz area. Yeah, and you go in the ocean Yeah, do you go in the ocean far enough to where your feet don't touch the sand anymore? Do you swim in the ocean? It's a good call. Yeah, like I'd not very frequently good. Yeah. Thank God

Do you guys realize how many great white sharks there are just recently they had to close the beaches, right? Not fucking sharks, like, oh, it's a shark. I know, these are legit paneters. The biggest ones in the world, and the highest concentration I believe. Dude, that's why I never got into surfing, dude. I was trying to add that one in there, yeah. Crazy, right there, dude, in our backyard. It's at the worst here.

It's, what is it though? There's a lot here, but I think Australia is worse I don't know I want to go to South Africa. South Africa. I believe is the worst Yeah, but I know it's one of the most populated areas in the world Yeah, because scientists actually go there's a spot What is it that spasic underground underground underwater shipwreck? Oh, yeah Yeah, and like hell of them are over there. And if you go diving and stuff like that, you always seem like where that one's a man ship.

I feel like that stuff information you got from like a Disney cartoon. No, no, no, no, no, no, no, what? No, no, no, no, no, no. You know what you're thinking? Yeah, you're thinking about port email. I can't think about that. You're thinking a little Nemo because they swam through

and the ship got the reference job. I'd get the reference. Yeah, so. No, no, there's a shipwreck or something, right, like a cement, something down there, and tons of great whites. And so it makes me totally reaffirms my fear of the ocean. I never go out that far.

I'm not gonna go swimming my feet don't let it. If I could touch the ground for sure. When was the last time Justin there was an attack? Oh, just recently. Here's some stats for you. Well, this is total attacks. I'm talking about great white sharks, but yeah, this is total attacks.

Because total attacks, you're gonna have to count. Are we not even at the top 10? No, Florida is USA. I mean, they're not that frequent. Oh, no, California USA. Yeah, okay, so what I wanna see Doug is highest instance of great white shark attacks, not just shark attacks,

because you can get bit by a nurse shark. My dog, step up your giggling. You know what I mean? Ain't little sand shark just nibbling on you. I'm gonna attack my shark. Ew! Yeah, it doesn't count. I'm reporting this.

But I never go on the ocean where my feet don't touch because I feel like it's gonna bite my toes and shit. So I'm out, I'm in the sand. You know, it's funny. The fear I'm old animal. The fear I've always had of the ocean is not of sharks. It's just gross and seaweed and sea meat and like, God damn, you sound like a pussy. Right? Yeah. Like, it says the guy who won't swim or get fever.

Well, because for sharks, I guess it's Eaky. He can't even bite out of my feet. Yeah. Hey dude, watch out for the sharks. I look because for sharks that gets it's E.K. You have on my toes. Yeah, that gets it's. Hey, dude, watch out for the sharks. I'm like, it's gonna take a bite out of my ribs. I'm also talking about when I'm fighting over this. I grew the fuck out of that at least. So I'll go out and swim.

So when you go swim, look, it's just, I'm gonna pose a scenario. You're at the delta or something like that where it's murky as fucking dirty. And you're swimming where your feet don't touch. And then you feel something brush by your toes. You freak out. Totally.

Oh my god, I lose my mind if that happens. Ugh, it's horrible. Alright, bring on the questions, Douglas. Shhh! [♪ Music playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, playing in background, Oh, I don't want to. Coimera Cove! Today's Cove is being brought to you by Kine-Mara Coffee. It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused buds without the crash. Put the Kine-Mara link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off!

It's the motherfucking Cove! The English Landis! Quique-cove! then off it's the motherfucking car and he was landed and quik car alright our first question is from mr. mullery what are the best ways or exercises to correct a sagging

uneven shoulder sagging shoulder so one that's kind of drop and uh... with that before it should or or or is he talking about i think he's got not in the shoulder. Yeah, he's probably is, is, is scapula is probably elevated, right? Or is that? On one side or do you think one is depressed too much on one side?

Either way, right? Yeah. You know when you've gotten in balance. Yeah, most common that I've seen are people that have like one that's really like super overactive and tight and like you get somebody who does like a job where they're like riding on a whiteboard for hours all day long. It's actually common. I almost never see uncondition,

I should say, people's shoulders being even. When you're doing assessment, there's always one that's harder than you. It is common. It's definitely, and what you see, I feel like you see this a lot with people that either drive. So like my plus drivers, taxi drivers, someone who drives Uber all day long, somebody who is a teacher who is riding on a

whiteboard or a chalkboard all day long, somebody who is lifting their shoulder up to do what are they do for living all day long, tend to have this imbalance. And it's just the trap is super overactive in it. On one side. Yeah, rolls the shoulder girdle forward and up. And then if you don't correct that and you go do all your exercises, you just worsen the conditions. Yeah, now if this is due to an actual problem,

like a neurological issue, like you have not your typical poor connection because you don't use it, like you have, not your typical poor connection because you don't use it, but you have an injury, an old injury that did something, and now there's a muscle that's not really turning on. Like, if you can rule that out, and it's just basic, you know, right to left imbalance because of deconditioning, one of the simplest things you can do is do all your movements with dumbbells, go really light, watch yourself in the mirror, and force yourself to be exactly the same or symmetrical between the two sides when you do your exercises.

Now this is going to require you to use less weight than you normally would because the second you raise the weight to a point where there's a certain amount of intensity involved, your old pattern will take over because that's the one you're strongest in, that's the one that you're always in. So lightweight dumbbells go really slow and literally watch yourself and just match the two. And what you'll find is you'll end up having to take the weaker side and that's the one that's going to have to end up working working more but make sure everything looks exactly the same in the mirror and that should help.

But another thing that I see that's common with people with uneven shoulders is actually a serratous imbalance where they get winging in the shoulder blade. You guys ever see that? Where somebody will do pushups and one shoulder blade will winging a lot or they're standing and you can see it kind of winging a lot.

And so sometimes people will notice that one shoulder is will wingle a lot, or they're standing, and you can see it kind of winging a lot. And so sometimes people will notice that one shoulder is higher than the other, but they're not realizing that they're having winging going on just because they don't see themselves. What do you think about doing a little, because this is pretty common, and we have all dealt with this enough. And what do you think about doing a little YouTube series

where we talk about different movements and ways that we would address? This is definitely a visual thing. Make both things, both sides sides match or something like that. Okay. Yeah, maybe we do a YouTube series after this to go in conjunction with the release of this. But yeah, so if you have that issue where one of your shoulder blades is winging, then there are exercises you could do, for example, you could get into a push-up position with

your arms locked, not bend your elbows, but let your body sag between your shoulders and then press away. It's all scapular and then you can start to strengthen that right there. This is actually more the winging of the shoulder blade. It's not super common, but it's more common than you realize because I remember when I first got taught this years ago. Well, think about it. You're either right or left-handed and you're going to do a lot more with whatever dominant hand you are.

And you wouldn't you tend to throw a ball or right on a piece of paper or right anywhere on a chalkboard, wipeboard, drive a certain way. You naturally kind of roll the shoulder forward. And if you're doing that on one side all day long, all the time, and you've done that for many years, while you were not in the gym doing corrective movements to help keep it balanced, I mean, yeah, it's super common. It's in some people, it's really bad. Some people, I think it's most common

where it's just slightly off. And I think when I release that's so common where it's just slightly off. And I think when I release that's so common and it's hard to address because people sometimes even didn't even notice. Well, you know how to me, how I always saw this, right? And I remember like it took me a long time before I put this together

and learned how to start to really help people here. But I remember getting people under a bench press and they always tend to, the bar is really uneven. So if you're somebody who when you bench press, even when you extend your arms, the bar isn't perfectly level and you have a hard time keeping the bar perfectly level throughout the entire movement.

This is tends to be one of the conditions right here that is causing that. So that's one way for someone trying to figure that out. Quick commercial break, hey, people ask us all the time how they can support MindPump. Here's what you can do. You can go to www.brain.fm-mindpump and get 20% off brain FM for meditation or focus.

You can also go to audible-trial.com-mindpump and get a 30-day trial plus one free audio book. Lastly, you can go to go get natureblend.com forward slash mine pump and you will get a discount on Ben Greenfield's CBD product. Next up is Teran Dutu. What are your thoughts on whether or not children should lift weights and this person is referring to a 12 to 13 year old. You know what's interesting about this question is that people place weights in a different category or as if lifting resistance was, there was something inherently bad about it for the body.

Therefore, you have to be a particular or a common thing. It stunts your growth. Yeah, that's an old myth. It's an old myth that training with weights will stunt your growth. Now first off, definitely wait to before you lift weights, but not because of the resistance,

but just because of the balance factor. A kid, when I've trained young kids before, and the hardest thing to do with a 10 year old, when they're lifting a very light weight above their head that they have to strengthen to lift, is keeping the balance with it. You give them two dumbbells. Properly stabilizing themselves and being firm in position. Yeah, you do a lot of times.

Yeah, they just kind of go with momentum with a lot of their movement patterns and that's something that they need to learn as a prerequisite to that for sure. Exactly because their arms will move all over the place. So, young, I mean, if you rephrase the question, thoughts on whether or not children should be active, yes, always, from day one. So in using resistances, absolutely finds, given they have decent amount of balance. And it's usually around 12 or 13 that you'll see more of it,

but they still have poor balance. I'm not gonna lie, a 13 year old first time lifting, they also have poor balance. It's just not as bad, not nearly as bad as when they were nine or 10. But yeah, there is no detriment at all to proper resistance training for anyone. And that myth of stunting growth is still, I hate it, it's still prevalent, but it's a myth because what they did is they took when people came up with that myth, is they understood that when you're before a certain age, there are growth plates

in between your bones and your bones actually get longer and bigger, and that's one of the reasons why you get taller. And if you damage those growth plates, the bone won't grow anymore or won't grow any longer. So you've essentially stunted the growth of those bones. Now, what we need to consider is the amount of force required to damage those growth plates with proper resistance training, I want to say proper, so you get a 13-year-old who's properly doing a barbell squat, the amount of weight that we would have to put on the bar in that proper form and technique and all that, in order to damage those growth plates is way more

weight than that 13-year-old would ever be able to lift. It's just way more weight. So there is no worry about that. Now can you damage growth plates doing horrible form and you know, banging something on yourself and falling down and stuff like that, of course. I can have- Well, I think that's the big fear of allowing a 12 or a 13 year old to work out.

I never liked training kids, although I trained a ton. I didn't like it because for this exact reason, most of them, their proprioception is so horrible that they're all over the place. They're tripping over their feet. They're super clumsy, getting them to settle down to train and work on mechanics. So I had to come up with like little clever tricks

to get them to train the way I want to. So I'll give you an example. I just popped in my head when I'm thinking about this. I remember having this kid who was a hockey player and he was 12 or 13 right around that age. And I was trying to get him to do a shoulder press and just not do it with like flailing his arms all over the place.

And so I kind of made a game out of it where I stood in front of him and I balanced on one leg. I had him balance on one leg. And then I told him he had to mirror me with the weights and then I grabbed like some 10 pound weights. He had some five pound weights and then we're shoulder pressing

and it was who could stay balancing and not set the dumbbells down the longest and we're trying to mirror each other and go as slow as you can. And I made a game out of mirroring me and actually stabilizing and slowing the repetition down as slow and controlled as possible because that's extremely challenging for them. They'll like Sal said, they'll want to flail their arms and they'll be all over the place. Let's have bad control of their bodies with weight at the end of their limbs now.

So I mostly, you know, at that age, I think for the most part, which they're, now I've also had anomalies too. I've also had kids that were just, at that, their parents got them into sports and gymnastics. Oh yeah. You ever train a kid who's done gymnastics? Yeah, and they have unbelievable body control.

And they, I could teach them a deadlift and a squat. Well, that's the thing, if they have that, you know, ability, like, I'm not gonna stifle that, I'm gonna, I'mlift. And it's cool. If they have that ability, I'm not gonna stifle that. I'm gonna try and build upon that. Why would you? They just have to prove that they have done that work to where they have the control

and the means to support their joints properly in all these different ranges of motion. And especially too, whatever their goal is, it's great to teach kids proper lifting techniques. I think that a lot of the fear with this is, it's fear of bad coaches, bad strength conditioning, like whatever the program is,

because there are a lot of bad, uneducated coaches out there that will improperly load weight on kids and like this happened actually to my wife. She had a really bad coach that took over the volleyball team and had them all doing backloaded squats with way too much weight. I think it's unfortunate because weights will definitely help aid in strength and performance. There's a progression to that and there's a proper dose of that. You've got to consider all these things.

We're not trying to over intensify their workouts and it's not the entire goal. In proper resistance training at that young of an age, and it's done properly. Remember, that's the key word here. Huge benefit to a 12 or 13-year-old. They will gain proprioceptive ability of their bodies, far faster rates doing that versus not doing it. They will also build muscle, and if they're a male, in particular, going, they start to go through puberty right around that age, you have your kid, if your kids lifting weights, and they love it and they're doing it right,

and they're doing it during their puberty years, you're taking advantage of a very anabolic period of life. Huge spike. And there's been some speculation that right around that time is a good time to maybe induce muscle hyperplasia, where you're not only thickening muscle fibers, but you're producing more muscle fibers. So now your kid probably is gonna have better muscle

building genes as an adult because of the training they did with their young. But earlier we were talking about like kids in gymnastics. You know, I have never seen a sport done with kids that gives them just the body awareness. Like I was at the community pool with my kids over the weekend and there were these like, I don't know, they're probably 10, 10 year old boys.

First of all, I knew they were gymnasts because they were fucking ripped. Like these were 10 year old kids and they have six packs, you know what I mean? They're not muscular because they're small, but you can tell like holy shit. And then sure enough, I'm watching the Nubiu Handstand, you know, walking and they're doing back flips

and then they're going off the diving board and doing all these flips and stuff. And, yeah. I mean, their proprioceptive ability is amazing. And that's the flip side of it is, if you start at a young age and learn proprioceptive ability and really train it in your body, you are setting yourself up really well for the future

because there's a certain level of it that becomes permanent, just like, you know, when they say never forget to learn a bike. Part of the reason why you never forget to learn a bike or how to ride a bike is because you learn how to ride during that period of time when your body's kind of developing these permanent connections. So, yeah, 12, 13 years old, do it properly.

Great idea. Body weight first, in my opinion, and then once you start to progress to weights, stress, mechanics, overweight, and go lean towards the slower repetitions, four, five, six, eight seconds, 10 second, eccentric motion. And the size of the skill and the mechanics.

Yeah, just going real, real slow, slow on the way down in a squat, pause at the bottom, and then come up, real slow on the way down, just getting them to understand that control and the isometric part of the exercise too, over trying to get them to lift more weight, go that direction first. Spat 13 is asking, do you still recommend the many cut way of eating if someone's BMI is over 35? I'm up there with my daily calorie burn is approximately 3,400. I am comfortable eating 18 to 2,200 calories.

Is that too big of a deficit? I wish I knew what this person's total weight was. Well, 35 is a high BMI. Well, that's why I wanna know, because right away, that high of a BMI, there's no doubt that that's a low, low calorie burn, and that's even lower caloric intake. Well, very low.

I, you know, this is a tough one. So your timeout someone's really obese, like severely obese. You still do a mini cut. It's just a longer mini cut. So what I mean by that is, if I had, let's say, I have a 300 pound client and they need to lose, you know, 150 pounds. It's a big, you know, half their body weight, half the lose, right? I will keep them in a deficit for a decent period of time,

but I will break it up with small periods of either smaller deficits, or even a maintenance. Because I don't care how big you are, metabolic damage happens, the biggest losers, a great example of this, they've done a few articles on some of these contestants. Every single one of them had a BMI. That was over 35.

And they were all severely obese. And all of them, if you watch the show, did severe calorie restriction, and in crazy amounts of activity. And afterwards, all of them gained the weight back. And some of them were measured where they were, you know, just to keep the weight off. They were doing two hours a day of exercise and eating 1200 calories. And these are big people.

It's not like they lost a bunch of weight and they were tiny people. Many of them were just naturally big people. 1200 calories a day, two hours of exercise every day, just to maintain what they did on the show. So you don't wanna be put in that position because I think the last thing you want is to get yourself out of this obesity,

to succeed at that and then find yourself in a position where you're getting the way back. Because now you feel helpless and then it becomes this like spiral. So we kind of talked about this the other day. And honestly, if I had you as a client, I would actually have you eating closer to 3,000 calories right now and strength training Our goal would not to be

Creating a big deficit and trying to lose weight right now I'd be trying to speed up your metabolism the reason why you feel comfortable eating 1,820 200 is because your body is pretty adapted to that It's it feels sat It's, it feels satiated and it feels fine. That's not a good sign. And 1800 calories for someone of your size, you have way more mass and fat, just more weight to you that both fat and muscle tissue require calories. So they both require calories and muscle requires more. So even if you don't have a lot of muscle

and even if you have a lot of fat, it still requires a lot of calories and you're not feeding it a lot of calories. So yes, fat will start to slowly fall off. But if you are eating in that much of a deficit, that low of calories and you don't feel hungry, that's not a good sign. You should feel hungry.

If someone of your size only eating 18 of calories, you should feel hungry because you have, your metabolism is ramped up so high that that's such a low caloric intake. So I would be spending time right now, strength training and keeping your calories closer to three. And I really don't like, it's kind of funny, we pick this question, but because we don't

like to normally address, you know, individual people, right? Like specifically their goal or what they're doing because everyone is so unique. But looking at that, those numbers, I wouldn't want you in a much of a deficit. I'd be trying to put some good muscle on your body and not put any fat on it. So this would be like, I'm looking at a chart right here just so we have a reference. A man who's five nine who weighs 240 pounds. So it's a pretty big, that's a high BMI. Yeah, so that would be. Imagine how much count that person should,

I mean, you really want to, you really want to speed the metabolism. Yes, you know, you don't, you don't want to be your number one. You don't want cutting it all right here. You're, because you, there's no way, I mean, you're not going to make, you're not going to make it all the way at that.

You're at one point. So let's say you, you truck along and you lose 20, 30 pounds. And it's not your, that's not your done. You're not done. You want one more. Yeah, because you have another, you know, 50 or 60 to lose. Where are you gonna go? Right?

You're already at 1,800 calories. To get to 50 pound weight loss, you might have either state of 1,800 calories or at some point even dropped it to 1,500. Now you wanna lose another 60. Like where are you gonna go and where are you gonna end up? Because that's, wherever you end up is where you're gonna have to stay to keep yourself that way.

Okay, so is there any bariatric treatment that would like take those steps like to like build up their muscle first and like not worry about people? Oh, I see what you're just saying like protocol? Yeah. Oh, right. I never even heard of something like that. No, they don't, they don't,

they don't, they do psychological analysis. They do, but they do not, they're not like, here's your prescription for resistance training. I think that's interesting. We wanna see your strength and mobility go up first. I mean, that would be brilliant, they're not like, here's your prescription for resistance training. I think that's interesting. We want to see your strength and mobility go up first, but I mean, that would be brilliant if they did. It would be. Well, I just gave this analogy also on the show,

not that long ago, where I, you know, and let's use you for this person we're talking to right now as this example. So we have two ways I could take off training you the next, you the next 30 days. One way my goal is to actually get you to where I'm getting you to eat 3,800 calories and not gain any major fat. This is trainer A, that's how I'm going to handle this client.

The next 30 days, I'm slowly increasing your calories. I'm trying to negate the extra calories by, you know, might your program design and increasing volume over time, hoping that any of those extra calories are going, are allocated to building muscle versus getting stored as fat. So that's my trainer A goal. Trainer B says, okay, I'm gonna do it your way

and I'm gonna to do 1800 calories to 2000 calories. Put you in about a thousand calorie deficit every day. And lose weight. At the end of the month, trainer A put one pound on you. You're actually heavier than when you started with trainer A. Trainer B lost you 15 pounds of body fat. Who is better in this situation? Right, see the person on the other end of that, they don't know any better, they're like, oh, trainer B, dude, I lost 15 pounds.

Whereas the right answer is the person that's building you up. I mean, I'll be honest with you, if you're in this category, if you're severely obese and you're deciding and your options are, you know, gastric bypass surgery, severe diet, like what do I do? I need to lose 100 pounds.

Get your ass on the form. I'm gonna tell you right now, like these are the type of people that we help on there. This is where we're at. This is where we have an incredible community of people that are supporting and helping people. But here's what I was gonna say. If you're this person,

you wanna lose 100 pounds of body fat, dedicate one year to gaining strength and performance and maintaining your weight. Literally, seriously, give yourself a year where you don't gain any more weight and your whole goal is to get stronger and more mobile in the gym. After that year, start the diet process

and watch what happens. The odds that it'll become permanent or much higher. Unfortunately, most people do not want to hear what I just said. Nobody who says I want to lose weight, they don't feel like they're winning. Nobody wants to hear that, they're all going to be like, fuck that up. Well, I'm not going to wait a year.

You also said an extreme amount because it may not, but if you go in with that attitude that it could potentially take you a year to really build it up, but I think you would be surprised, you know, again, not knowing everything, right? We're totally speculating right now, but, you know, do not be afraid to feed that body, more calories, strength, train, put more effort and energy into building muscle and get the idea that you need to lose 50 to 100 pounds out of your head. What I want, what my goal is, I want to be able to eat more without getting fatter.

And if that means I can increase myself up to 3,800 calories, but I haven't lost any weight, you're in a much better place actually a month later eating 3,800 calories and not putting any weight on than the guy who lost 15 pounds from restricting his calories down to 1,800 because you'll eventually run out of, you know, room. You just can't keep going, you know. 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 chimeric coffee that we have. Chimeric coffee with a K, you go to chimeric coffee.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.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.com forward slash nature by putting the code mind pumping at 10% off. Go check it out. Kray Manley, what's your view on obstacle course racing? The training, the events? Where do you see it going? How can your training methodology benefit the sport so we Love it and we weren't necessarily big fans. I mean, I know I wasn't against obstacle course racing. I knew what the tough mother was and the spark Spartan race and all these other ones in between.

Yeah, I look like a lot of fun. Yeah, I always knew what they were. They look cool. They never interested me. And I wasn't, you know, I wouldn't, I didn't look at them and think, oh my god, they're super awesome. It was just, it was just a thing until we met, what's his name? Joe, Joe's name is DeCena. DeCena.

DeCena, there you go. Joe DeCena, who is the founder of Spon Races. And he isn't funny how. He's an awesome, he's a fucking awesome. One of the coolest guys ever met. Great storyteller, very cool guy, but he talks about what got him into, or he tells us what got him into obstacle course racing,

and what it represents. And then I got it, understood what it was all about. Like it's literally, you know, we live in this, you know, temperature controlled, fluffy, you know, world where everything is, you know, easy and comfortable and... And we're a bunch of plusies, just say it, dude. And we're hanging around.

Well, and we get sum it up to that. And we don't test ourselves, whatever that means, by the way. It doesn't mean you have to be like some crazy, whatever athlete, but we just don't test ourselves on a regular basis at all, physically or mentally, but especially physically. And there's a lot you can learn about yourself, and there's a lot of growth that comes from reaching those limits because they're challenging.

It's almost like hacking life. If you think about life, you grow in life when things are challenging. Well, you can kind of hack that by making things challenging for yourself by doing some of these things so I can understand the appeal all of a sudden. The way you explained it made total sense.

So that being said, can we even say what we're doing? Yeah, of course we can. Yeah, so we're gonna be the like the official podcast hosting The Spartan race championship in late Tahoe. I'm gonna be fucking awesome. Yeah, I'm super pumped about this It's the world championship. So you know all all the athletes that around the world even will be there that are the best How many competitors do you say? I think 12,000. So I mean, incredible amount of, our boy Ben Greenfield would be competing up there as well.

So we have a few, I know, my public centers that will be competing in there, we have quite a few I think that are going to be competing in there. So hopefully we get a chance to see some MP family out there. We went to our first one a little while ago, because Ben was competing, so I went to go say hi. He was in our backyard. And man, it's rad, it's really cool to watch.

I can really see the appeal. I like the camaraderie and everything else to everybody contributing and cheering people. Wow, you're testing yourself. I know what it feels like. You know, it's hard. Yeah, exactly. I know what it feels like to really test myself

and how you feel afterwards. It's incredible. So I think they're really cool. I definitely see them growing. And the reason why I see them growing in size is because life is getting more and more comfortable. More comfortable life gets the more you're gonna see people and you challenge and you interrupt

that whole process of thinking too. So yeah, like you said, when you're at home everything is comfortable for you and when you're at work, everything's comfortable for you. And when you're at work, everything's comfortable for you. And when you're in your car, like everything is just catered to us. Like a lot of times we just don't step out of that and really challenge ourselves

and what we can deal with adversity wise and overcome. And this is sort of like, I mean, it's definitely like one way to do it. And there's a lot of different ways to do it. But it like the way like he described it, like how that was really challenged your spirit and like how you know, you had to, you know, endure this, this feat and that kind of reward you get after that.

It's, it's not an appealing. So I have, you know, I think it's, I have something to admit with it. I was not a fan of OCR at all. I was not, even though I'd done a muddy buddy before. You weren't indifferent, you actually didn't like it. Yeah, but that was the video, right? The muddy buddy.

No, I didn't like it. I didn't like it. I'm not jamming. And just basically, personally, not like I didn't like it as an organization. I didn't like it personally. I never once said to myself, do I want to do it. I've had all of my buddies have done them.

They've all of course invited me to do it and challenged me to do it. And I've told all of them to fuck off. I have no desire to do it just because it doesn't, it doesn't, I'm not a good friend though. I feel like, it doesn't, fuck off, like wow. Yeah, I'm into this new thing.

Gawd, oh you're doing it. It just, it never aligned with any of my own personal goals. So I didn't really connect to it. A lot of the clients that I trained that were into OCR or marathon racing or any of this, I saw more people that had a bad relationship with it and they used it as their way of getting in shape. It's the only way they could get motivated.

Right, so being honest, I was not a really big fan of it from that perspective, right? But I have to admit like after meeting Joe and this is I find it fascinating how Meeting one person like that can change my whole view on how I look at it differently now And when you get the chance to meet the fucking creator of it and talk to him and it helps that I really really like the dude Like he is definitely our people. We for sure hit it off with him. I can't wait that episode drop.

Oh, yeah, I can't wait to introduce him to people to our audience that have never heard of me. Hands down, it was one of, if not the, the coolest stories that's that. And listen to. Podcasts we've done, it was one of my favorite, for sure. So just getting to know him and then hearing the business side, I was so fascinated with that. And we've talked about this before. We

knew that where we like your massage businesses, your, your, any of these like clinics that are, you know, float tank, you know, all the deep tissue stuff. All of this is on the rise because of how plugged in we are as a society and we're getting worse, right? We're more and more connected to our phones and disconnected from ourselves and those around us. So it makes incredible sense. Dude, it's like a concentrated version of the elements. It's hammering you.

Right. And you're like making up for like a year's worth of not, you know, getting a supposed, yeah, it's like a concentrated version of the elements, like it's hammering you. Right. And you're like making up for like a year's worth of not, you know, getting a post-posed. Yeah, it makes total sense why it would be a brilliant idea to build a business like this because there's a huge need for it and the need is growing right along with technology, which it's funny because it's totally opposite of that,

but that's why it's because people are gonna need this more and more. It's an outlet, dude, it's funny because it's totally opposite of that, but that's why it's because people are going to need this more and more. It's an outlet, dude. It's becoming out of it. And as studies are starting to come out showing that some of these team building event type things like this, like this, this, you know, obstacle course racing type stuff is being used quite a bit for team building. And there's now studies showing that it improves employee productivity and morale.

And people, you see every other type of connection with your coworker. Yeah, so which is powerful. And you know, these are really popular, especially amongst Silicon Valley executives. And I think because tech is such a competitive market that they're always looking for an edge right they're always looking for the next edge and how to become more creative or whatever and so you see this be a big popular thing yeah it's definitely going to grow

I don't I don't see it slowing down in any time in the near future at some point it probably will but I don't and the biggest one is Spartan. And, you know, we got to attend one of those. I mean, again, I think they're really awesome. I don't think it's a good idea to use them or marathons or any other event for that matter as a, like Adam was saying, as a reason to work out, because there's lots of those people who, they cannot find the, they can't get themselves to the gym

unless they're training for something. Yeah. And these are the same people that have. This is your sport and your training for your sport. Yeah. That's cool. That's where it makes sense. Yeah.

And there is the, and I know we have some listeners that are like serious OCR, like guys that get literally go to multiple events, totally different stores. It's the same thing with CrossFit. Right. Yeah. So it's like if you're using CrossFit for like the ultimate way to beat your body up is a sport, you know? Party on, but yeah, it's not like

for people trying to get in shape and lose that extra flight. Right, right. I will say this as far as our training methodologies concerned, Maps Performance has its name written all over this. Now, that doesn't mean you just do maps performance for OCR, because OCR is so specific.

Technical, you need to do a large degree of technical and specific type training. So, if one of yourself, of course, like Ben Greenfield, or something like that, if one of your, of course, like Ben Greenfield, or something like that. Yeah, exactly. If one of your events involves, you know, monkey bars, then you can get really strong doing all kinds of different exercises like you will in maps performance. And we're going to give you a very, very good general,

overall broad spectrum based type performance. But you better incorporate some monkey bar, you know, exercises, or you know, walking across them because that's what you're actually going to do when you compete. So I would say the best, the methodology that you want to follow for this is you want to have a solid base of training that focuses on. Basically run through that first like legit run through of maps performance just like we indicate in there like we're building up that raw maximal strength,

and we're getting further with that as far as proprioceptive ability and multi-planar type exercises, and adapting to that specific type of stimulus, and then we move on, and we get a little bit more into power-specific, like speed power, so these are all attributes, like a good athlete needs all these very specific type of attributes.

Especially those, you know, obstacle course racing because it's so varied, you know, obstacle course racing involves like lifting yourself and then long, long, this is wrong. Something like right away. Yeah, so. So I would,

the base of your training should be something that works on those attributes, which we would consider broad spectrum performance because it's so many different things. But then the specifics of your training should also be there in the sense that you are practicing your, you are practicing the course, you know, movements and events or whatever on a regular basis. And you're not doing them necessarily as part of your workout, although you can, you're

doing them more as you get to get better at them to get more technical. Because here's the other thing, some of the best obstacle course racers in the world, or like if you ever watched what's that game show on TV where they do Ninja Warrior or whatever, which is kind of like that a little bit, right? A little bit, yeah, more, that's even more technical, right? The best athletes that compete in this aren't necessarily the most fit. It's the ones that know how to do the events or the challenges the best. They have the best technique.

Oh, for sure. You know, because if your technique is off, you can be fit as hell. That and your strength. Your strength to weight ratio. Oh, yeah. Your strength to weight ratio with that because so many of the events require you holding your body weight up or pulling your body weight up over something. Even just running, you want to be light and you don't want to relax this weight.

This is why Ben Greenfield so great at it. When you look at him in his physique right now, I mean, he's like a spider fish. Super strong hands. Super lean and small. He doesn't fill out a large t-shirt, but when he's He's super strong for how very very very muscular, but not very big Yeah, and it gives him that you know that's particular level of performance But the other thing that he has going for him Which hands it besides his physical and his hobbit feet. Yeah besides his physical attributes is his course in his backyard

He has a course in his backyard where he practices these particular events and that's part of his training. It has to be a big party of training. He used to do the trath, trathlons all the time. I forgot about that. I thought he was just like an obstacle course guy and when I was up there with Kyle

and he was like challenged us to go swim across this freezing river and then come back. You know, and this bus stop, he just jumped in and started swimming and then Kyle went in with him. I was like, no, hey, man. I knew better. How far did Kyle get? Kyle got about halfway.

And then he was just like, oh, like, just looking around like, no. Did Ben go all the way? Oh, he just jammed. Jammed all the way there. Like, nothing that came back. He's a machine, dude. I was like to bingo all the way. Oh, he just jammed jammed all the way there Like nothing then came back. He's a machine, dude I was I but that's a shit, but that's also fucking irresponsible Ben. I know I know everybody Yeah, I was gonna like go get a life server and like jump out there

Yeah, cuz that could suck real bad you like halfway through like I can't make it back or forward Yeah, I'm gonna drown. I think I should take him on a jujitsu mat now. Oh my god. That's what I think. The last guy I wanted to jujitsu with. Exactly. He's big, strong, and technical. Oh, yeah.

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