Mind Pump: Raw Fitness Truth - 587: Bodyweight vs. Weights for Building Muscle, Relieving Shin, Calf & Hip Tightness, Improving Breathing Patterns & MORE

Episode Date: September 2, 2017

In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about dealing with a client who is hyper-flexible and has a hard time feeling stretches that commonly work for IT band and the hip flexor area, the differences between bodyweight and weights for muscle building, how to get better at deep breathing and how to relieve tightness in shins, calves & hips. The guys talk about Castle Rock State Park / Being competitive in sports (4:13) Santa Cruz Mountains Call Sal – “Selena” Guys talk “getting older” (10:40) If you don’t use it, you lose it Sal’s tolerance for alcohol Sleep Justin fell asleep in a bush Adam fell into a cactus Ultra-sensitive radar for trouble Quah question #1 – How do you deal with a client who is hyper flexible and has hard time feeling stretches in IT band and hip flexor area? (28:15) Stretching is temporary pain relief Muscle imbalance and strength issue Isometrics Quah question #2 - What are the differences between body weight and weights for muscle building? (37:02) Body weight good for proprioception Incorporate both in your routine Quah question #3 – How do you get better at deep breathing, at a regular basis, for someone who seems to breathe shallowly? (42:35) Have to practice it and retrain your body Frequency is key Belly breathing Brain.fm guided meditation Reishi mushroom – Four Sigmatic Passionflower Quah question #4 – Competitive hockey player and tends to notice tightness in shins, calves and hips. What can they do? (55:50) Work on ankle mobility Mind Pump TV (YouTube) MAPS Prime and Prime Pro Short foot exercise Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. 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 MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! 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. Mite, ob-mite, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode, for about 18 minutes, we have some fun conversation. We talk about Castle Rock. It's a new genre of music we found on iTunes. Yeah Or it's a place we hike in the Santa Cruz about I like I like Castle Rock Then we talk about the signs of aging, you know our ability our ability to tolerate alcohol

Rinkley balls sleep Some of our drunken mishaps, inability to get erection, just kidding. What? And we talk about. We also mentioned brain FM in this episode again. Adam talked about it and one of the questions. By the way, if you go to www.brain.fm-mindpump, you can get signed up on their awesome meditation, focus, sleep, all this cool sounds you've checked in. Yeah, you get it and you get a discount.

I also mentioned Raishi mushrooms. This is something that I use sometimes to bring my body down a couple levels. Help me to relax a little bit, sleep better. The Raishi mushrooms that I use are from four sigmatic. It's a great company that produces these products any way that we agree with If you want to get a discount go to four F.O. U.R. Sigmatic SIGMATIC.com forward slash mine pump enter the discount code mine pump for I think 15% off, get a massive discount.

Then we get into the questions of this episode. Somebody asks us how we deal with a client who is hyper flexible, and as a hard time feeling certain stretches, like Gumby-esque. Yeah, like their IT band, their hip flexor. What kind of training should you take them through to help them with these issues?

Then we talk about the differences between body weight training and lifting weights when it comes to muscle building is one of them superior. Find out in this episode. Then we talk about deep breathing. This particular individual asking the question has an issue with deep breathing. They always breathe, breathe shallow, and they would like some advice on how they can get deep breathing heavy petting. Better breathing, that was creepy.

Then we talk about competitive hockey in college. This particular individual has tightness in their shins, calves, and hips. So we give them tips on how to alleviate some of those issues. Also, welcome to September, our promotion this month is pretty exciting. We actually had a debate over whether or not

we should do this because it's that much of a giveaway. So check this out, pay attention, don't let me hear it. Don't fast forward to this here, don't fast forward yet. Enroll in any maps program or any bundle, okay? Take your pick, it doesn't matter, as long as it's a maps program or a bundle, and we're gonna give you maps prime for free. That's right.

Enroll in any of those things, get maps prime, absolutely free. Now remember, maps prime has a self-assessment tool in it called the compass. It helps you assess your body so that you can design what you need to do to prime your workouts properly. You know what this is going to do? This is going to eliminate a lot of questions. It's going to help everybody's going to be like, oh, I feel great. Thanks. And the cool thing about prime is you can use that with any activity or any workout.

So CrossFit, Swimming, Football, Basketball, Traditional Resistancefit, swimming, football, basketball, traditional resistance training, martial arts, whatever. Ping pong. If you prime your body properly before that event, you perform better and then you get better results. And this is a program. It's probably one of our most popular programs. That's why we debate it over it.

And again, we're giving it away for free. All you gotta do is enroll in maps, any maps program, or any maps program, or any maps program bundle. Here's what you do. Go to mindpumpmedia.com and sign up to get all that wonderful stuff. I'm trying to decide what noise that was. That was Adam. I'm trying to decide what noise that was. That was that Adam's

busy busy sound. Oh, that's his his Instagramming elevator music. Mm-hmm. Hey Justin, do you ever take your kids to Castle Rock? I think we talked about this before. Not yet, man. Have you been there? I have a long time ago. You haven't been there in forever. Dude, Adam, have you been to Castle Rock? Yeah, we just went. Wait, Castle Rock, or did you go to Pinnacles? Castle, the one that's up in right up here above. Santa Cruz Mountains? Yeah. Did you climb all the boulders and stuff? I didn't climb all the boulders. Dude, did you see the climbers?

Yeah, it was fucking intense, man. People all over the place. My kids went nuts out there. Yeah, I went with Jessica and she trained on the silks for like four years. So she's got that climbing strength. She's a monkey, dude. She'll climb anything.

She's a ridiculous climber. So she's making me extremely uncomfortable by climbing on these boulders. And then my kids, who children are naturally, you're like trying to spot. Dude, I'm freaking out, right? But it was cool watching my kids climb because they started getting all this confidence that they can do it and stuff.

But it's fucking scary, dude. She's like getting up on the top and then the kids are getting up on the top and then my kids are like, but Bob, come up here and climb with us and I'm like, I'm cool. I'm standing here. I'm down here taking pictures.

Daddy likes to walk. Dad, take a picture. Yeah, no. So I didn't do any climbing on the rock. You did it, man. I did a little bit. Yeah. I took pictures to the evidence.

That's what we call him Selena. Wait, man. The listeners, I don't know. This is why we call him Selena. Why? Because I sing eloquently. Come on, La Flo. No, I didn't.

No, I climbed a little bit, but you didn't climb at all, Adam, so you can't talk to him. Yeah, but I did not add an. Como la flow. No, I didn't, no, I climbed a little bit, but you didn't climb at all Adam, so you can't talk shit. Yeah, but I did not add a seal. I had a fear. And most certainly if Katrina climbed, I would have to outclimb her. You have to out, you have to outclimb her? Absolutely.

Why? This is how it works. We're competitive. You go thing. Really? Yeah, we have a competitive. I feel like she'd be a better climber than you. She might be.

Because she's smaller, so it's easier to do that. she she's got I mean she reached a higher level of sports than you did right? God don't tell her that she we get into it back We were on the ever play basketball with her. We used to consider physique a sport We used to consider physique a sport. That's how that's how yeah, right That's I'm trying your back at thank you. Thank you for looking out for your there. She did go D1 college B ball player, so you play with oh my god Fuck down in LA right now she's gonna kill me Can you slide this

Yeah, oh my god, I can't believe I can't think of ruins no no no no stop it dude. She's That's right bitch. I know what fucking team you know, well, yeah, which one was it? It's the bears. They're the bear ones The school No, no bridge is where she was Okay, I'm trying to understand because you thought you got this no, I, 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, 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, but we'll do that one instead. Yeah, no Katrina played for Cal State Northridge and so position she was a power forward and a small forward. So she played and she was she was known for she was all state defense like every year. So she was known for her defense and some rebounds. So we met so if I played her in basketball she would would be screaming. Yeah, she'd whip your ass. What about a horse? Yeah, you got a chance at horse.

Yeah, I'm good. You always have a chance at horse. I would not have. I would not bet against you. You can move a ball or like objects in a direction. Why did you get it back? Why do you call it dark? Because you throw like a throw. That throws a dart. That's it. Give me a jab when it is like, you know, because I know it throws a basketball in it. You're right though, Justin.

You're like a spear throw. It's as if I'm a natural hunter. I guess. I guess. We had to capture prey, but could you kill something? I would save your life. You know that we, she remembers this. I don't remember this.

She remembers us playing against each other before we ever really knew each other. So we used to play pickup games at the local 24. And then you picked her up. Yeah. And she used to play against us. So I remember that. And that's how we actually, that's how we met.

But later when we started dating, we still would go play, but she played on my team. We never played against each other when we were together. But if you play her now, one on one, I would get her. You sure? Yeah, I would get her. I think so. Yeah, she would get her. She knows that. I think so.

Yeah, she talks some video. She talks mad shit like she could, but she knows deep down that if I wanted to put it on. So let's say that. Dude, she just like two moves, you're gonna roll an ankle. And that's my prediction. No way, dude. No way.

I still got ganked up. I don't know. I don't know. You're built kind of. You're just a little more brittle. I will. I will say I'm not as agile as I was Was it last time you sprinted you pull the hammy?

Oh, man, I really well we were well that was playing fucking football on the beach man And I was oh yeah when you guys were being all the hot dogging shit Yeah, we were that's a word from the 50s. Yeah Yeah, no, we were you guys were all playing and you guys wanted me to go sprint up and down the beach. I'm like, I'm cool, man. I'll chill right here. Yeah, Adam's like, watch, he's gritty. Well, I was down there with my high school buddies.

When we all played sports, right? So my best friends played football, my other buddy played basketball. I played basketball with him. And we were out. And so we've always played sports. And we really hadn't played anything like at all semi competitively in a long time And we were on the beach and we had a football and I'm like, hey, let's let's get a little three on three action going on and Sounded like a good idea and it was like second play dude like trying I was wide receiver going out and

Sprinting in the sand and it's like what an idiot. I am a camera the last time I sprinted in my best combo Yeah, and in the sand. That's like, what an idiot I am, I came from the last time I sprinted in my chest combo. Yeah, and in the sand, that's like, note to self, don't do that. So yeah, I fucked up my hamstring for a while. Didn't do any major damage, just enough to be fucked up for about a week or two of not being able to do any leg exercises because of it, so strained it is what I did.

Getting old sucks. You know, is the part about it though, that I find humbling. Every year old. And the learning lesson that I have from that, because I used to hate when I was younger and somebody older would say that, right? That, oh, it's just a part of getting old and wait till you're older. And I know better than that.

And I put an ass for cream on like before they even play. Well, what happens is we talk the bands. We talk about this in the show all the time about you, if you don't use it, you lose it, right? And you start to lose this connection because of the things that we do habitually, right? We have these patterns now that we've created. And you know, it's way more 10 years ago, it would be more common to find me on a basketball court on a snowboard hill or doing something extreme like that, you know, where now it would be more common to find me at a desk sitting in front of a laptop. Like that is you would see me doing that more than you would see me.

So it's of course, then when I come out of that and I go decide I'm gonna go play one of those sports. My body says who do you think you are? You're a creature of your environment. Right. Right. You are, but there's definitely age-related effects. Like, you know, I'll tell you two things I notice, for sure, have to do with my age, 100%, because I'm very healthy with my diet, with my exercise, I do anything right, but there's two-said people that speed.

Yes. Ah! There's two things that for sure have gone downhill since I've gotten, as I've gotten older, because I'm now in 38, right? Number one, my tolerance for alcohol. Completely. Oh yeah.

No fucking way. Can I handle as much? I don't care how much I drink now and train myself. It just doesn't, see, I find that like correlated like to the time that you start drinking, right? Cause if it's like late, like I'm just not a late night, like 2 a.m. You know, like I immediately want to stop drinking around like 11. But were you always like that? No. Exactly.

That's what I mean. Like I just know I'm like, oh, this is gonna be just more time though than it is. Well, here's what I've noticed is that more than the out. So you know how you start drinking? so when I was like in my 20s, if I started drinking, it's 10 o'clock at night or whatever route and we're drinking, that window of fun alcohol time was long. Like I could fucking party for a while. Now, if I start drinking that fun buzz effect

is like two, three hours and then it's just tired. Well, I sleep so I have a theory on that because I've noticed my own patterns and I can I am with you on the feeling of alcohol nowadays versus 15 years ago. And I think that it hits you different. Like when I would take a drink or two in the past, it wasn't like I would slam it to get,

I would race to the getting drunk. That was the goal. Yeah, like to get, you would want that really hard, almost a borderline that was probably too much. And then you kind of like nursed this drunk feeling or a really heavy buzz feeling that you had for hours. We're now, if I drink, it's way more casual and social with somebody because we're up at the sweet

watching a game or we're, you know, at a very nice dinner and so having a glass of wine or I just feel like taking the edge off and at a comedy show so I have a crown and coke. So it's very rare to have these. And then when I do that, it's one or two and that puts me to sleep. Like one or two drinks makes me really sleepy after about a half hour. But if I were to pound four, I might be a different me. Yeah, but it doesn't last as long as my point. Like what happens now?

What was the last time you shotgun four beers? Not beers, but I was just in Hawaii. I screw it. Challenge. We had a don't shout. So you don't say that around Justin Adam. You and you broke a drunk on your trip. I'm excited.

Fuck yeah, we did. There was one day where we had the resort and we just got smashed. You don't say that around Justin Adam. You and your girlfriend drunk on your trip? I'm excited. Fuck yeah, we did. There was one day where we had the resort and we just got smashed, but it's funny because the fun alcohol time, like I said, it's only a couple hours long. And then if I try to chase it, like, oh, I want to get that feeling back.

All that ends up happening is I end up thinking about my life. You know what I'm saying? Like, all of a sudden I'm just sitting there drinking. I'm just like, hmm, shit sucks right now. Like, what's going on over here? They used to never happen when I was younger, I drink and just, I could get myself

in and out of this buzz state all day, you know what I mean? The second thing is sleep. When I was in my 20s, oh it's terrible for sure. For sure, I, no joke, five hours of sleep man, I was fire, all day, fire, no problem. Now, five hours of sleep, and I need a nap. It's like a week to and a week to recover exactly it takes a little while. That's a funny because like we were talking about going on vacation and everything So I went to Reno and like the we we took this flight because it was cheap and oh you flew up there

Yeah, we flew it was nice actually it made it like so we had well way more time to just chill, but On the flip side we got like the shitty time like so it was six in the morning was when it like so we had well way more time to just chill but on the flip side we got like the shitty time like so it's six in the morning was when it like left right so the plan was from one of my friends to oh we'll just stab all night and then get on the plane oh god are you fucking like that away 12 it was like night it was like nails on a chalkboard did you know I was just like I couldn't even fathom like staying up like I was like that That's just as a foreign animal, you know, but I could totally do that like way back in the day It's terrible. Yeah. No, I did I was like I'm going to bed. We used to do that all the time

There was a very Not a month went by that I didn't have a night where I we didn't sleep at all I'm saying and in fact we used to I remember in my early or late teens or whatever, we would play video games and that was it. We do video game, marathons, where it was like go over your body, spend the night and like you would play through the night. Yeah. Through the night, with no breaks at all.

You would beat the game. Yes. It was just a good, it was a goal. If I do that now, I'm ruined for probably a month. Like it doesn't, it doesn't, it doesn't well, especially if you mix it without far about that. If I mix alcohol and no sleep, it's a three day. What about your tolerance for stimulants, like, because back in the day, we used to take a fedrance

to when I was legal, and I could take that shit all day long. I can't tolerate that no more. Oh my god. So I, now I get edgy. What I wonder though, and because I know we're blaming a lot of this on being older, and I hate that. Fuckin' hate that. I don't believe in that, I believe.

Well, at some point though, it's different. Because, you're not gonna be nine cause technically, technically, okay. You need less sleep as you get older. So technically, well, I'm not, well, okay, when I was like 12, yeah, I could sleep forever. I'm talking about like my 20s one. I know, but what I'm saying is we age, we need less sleep.

So, I mean, that shouldn't be something that should be declining as we get older, should be getting better for us because we're needing less of it as we get older. The alcohol thing, I think that a lot of that is because we are more aware of our body and how our body is reacting to things. I think we were probably numb to a lot of stuff when we were shoveling shit in our mouth and eating whatever, drinking whatever and just young and flat piss and vinegar, you know? I have specific instances I could recall where I worked till 10 p.m.,

me and the sales counselors and some trainers went out, like raged hard, I'd get home at, I don't know, five or six a.m., I slept for two hours, went back to work the next day, and just fucking hammered it out. Yeah, but part of that I think is... I could never do that. Yeah, but don't you think some of that is okay?

So I remember doing this. Maybe I just killed... I remember doing this also. I remember when we first started drinking, or again, late teens, early 20s, right? And we had this idea of, you're not really drunk until you throw up. And so we drank with the intention of like, healthy, healthy approach.

And there's no doubt in my mind that when I was puking my guts out, I had to feel like shit. But I think there was like this, it was like wearing a, it was like a badge of honor as a kid. Like it was, like the not sleeping and being, I know I felt like shit the next day when I worked. I think I told myself like, fuck yeah, I feel miserable and I'm here. You know, like, I think it was more like this chip on your shoulder. We're now you're older and you're wiser. It's like, if I can avoid that feeling, I'm going to. Maybe.

So hungover. I want to agree with you because it's a nice state of mind to be in, to be like, nah, but I don't know, man. I don't know, it's different. I woke up in a bush. Yeah. Yeah. Yeah. Did you really?

I did one time. Yeah. Yeah. Chicago. I think I told that story. Yeah. You actually woke up in a place. Oh, I was so drunk. Yeah. I was like planning to meet up with my friend.

I lost him and apparently it's just fell asleep, you know? It was in a park and then on top of a bush. One of the worst stories I have is I was like the worst. This was at whose party was it? Maybe it was Larry's going away party. When he first, or getting promoted, it's something, there's this huge party and I woke up the next day.

I don't remember whose house I was at and I woke up on the couch and I had one shoe. I never found it, the other shoe. I had one shoe. Somebody took it. I have no idea where it went. I asked people and they said I came home without a shoe, so I must have left it there and I don't know why I didn't realize I needed to get my other shoe, but that's the worst

second. Wasn't that a thing? People would take shoes off of the time and then throw them over the power lines. I forget what that we used to represent. We used to stand for something. I fell into a cactus drunk. That was really fucking. Oh, yeah, yeah, it was awful.

That's fun. It was out of my cousins. We used to throw these huge parties out of my cousins house. And we were, we slept inside my hatchback fucking integra. So three dudes, three full-size guys, over 200 pounds, sleeping in an accurate Integra. If you can imagine that it's a hatchback, mind you, not a forward door. You're like on top of each other. Well, we folded the back seats down and you slept into the trunk into the back seat

and then one guy was in the front and laid the back to seat. So that's how we did it. And I was wasted and got up like it, you know, three o'clock in the morning to go pee. And I remember two was so cold out there that we slept with my car cover. So everyone had their, we had my car cover in there and we covered all of us with the car cover inside the car. It was so easy. I heard getting out to go to the restroom.

And I'm standing over these bushes, which weren't bushes. They were a bunch of little, you know, decorative type of cactuses, you know, that were out there in pots. And I'm pissing on it. And because I'm so drunk, I can't keep my balance. And I start to fall over.

And instead of letting my body fall into the cactus, I'd brace myself with my hands, you know, pissed all over myself, fell into the cactus. And it was one of those cactuses. It wasn't the long ones. It was all so neat. So when I looked at my hands, and I remember sitting in the car and I fell asleep

trying to pull these out of my hands, and I woke up in the morning, and I looked like puffed the marshmallow man's hands. They were swollen and had red dots all over them all these little tiny stickers that were stuck inside my hand. It was fucking awful. That's nice. Well, one of the worst memories of being- That's terrible.

Being wasted. Yeah, no, the first time I ever got sick was, I was already, I was 21 in fact. No, I wasn't actually. I think I was 19. Yeah already I was 21 in fact no I wasn't actually I think I was 19 yeah I was 19 and my buddy got me got because there was a bar next to the there's a bar next to the 24 fitness and Sunnyvale I'm free my boulevard and you know I'm talking about and he took me there next door and they let me in because I was the assistant manager so they must have assumed that I was older and just did a shit ton of tequila shots. And oh my god.

This was my first time experiencing or understanding that it takes a second for the full effects to hit the hood. You guys remember? I'm actually right away. Yeah, so like I'm drinking them and what's starting to hit me is the initial buzz fun feeling. Yeah. And I'm like, fuck yeah, give me more. And we're just not realizing that the last three shots haven't fully hit me. It lights out. And I remember I'm doing them. And the little of a sudden I like got into the shot.

They poured it. It was on the bar. And I went to reach for it. And I was like, boo, like everything changed. I was like, dude, I don't know if I feel good. And he's like, you're all right, buddy. And I'm like, oh, dude, oh, I threw up so bad. And then to make matters worse,

God, one of the most terrible things I ever did is I think I drove. I don't remember. I think I actually drove, which is a, yeah, terrible thing. That's a scary thing for me with kids. I feel like it with ages, what you do, like when you're younger, I remember pushing the limits ages, what you do, like when you're younger, I remember pushing the limits with not a care of, like I was more concerned that I would drink for a night and

not get wasted and get drunk, because that was the mission as a being younger. Getting older, I'm always flirting on the other end, right? I much rather have a night where I didn't feel any buzz or anything at all, but I don't want to get ever close to that awful feeling of drunk, so you're always kinda hanging on that side. Like, you know, I know like now if I'm drinking with someone and someone's like, hey, you wanna know? And I'm like, mm, I think I'm okay.

Ask me in about an hour or so. Yeah, yeah. Okay, I'll have another one. Plus it's like, if I go hard, I'm like a water in between. Yeah, it's fun, I think. That's a great strategy anyway. Plus you have the, it's like you have one day of that you can do like if you go on a trip,

because I've done this in the past too, where I'd go on a trip for five days, and every day we drink and party. Now, if I go on a trip for five days, like it's gonna be one of those days, and that's about it, I don't wanna do anymore after that. Right, no, I agree. You know what I'm saying?

And you wanna be strategic. You kinda need to do one, just for all times. Yeah, the three of us, we've only done it, I think we only drink it. Like one time in Austin, like a little while, but that was the only time? Which were we out or was that at the house? And really I think my Justin got drunk that night. Probably. Justin was. Yeah, Justin was a little lit. You know why? Because it took so long. We were the only people there for a while.

I had to do something. Yeah, it's true. About the time. We were questioning Moscow Mules at the house and then we Oh, yeah, and then we did the The webinar Mules. Yeah, we're not a webinar. We did the live on the Facebook forum. Yeah, we've had some we've We've done I just we were really yeah, I mean Justin is the only one that's probably would enjoy drinking You know more I think we're the two of us who are a bunch of places. I'm the Irish one Well, I mean sound out of the high ever. I'd rather that of puts. I'm the Irish one. Well, I mean, sound, I would like to get high. I'd rather get stoned out of our mind.

That just sounds true. I wake up the next day way better, feelin'. Yeah, you give me smashed on alcohol the next day. There's nine times an a 10. I'm gonna be awful, grouchy, not feeling good, craving bad food, like just don't like that. You can get me higher than I've ever been in my life and have the worst paranoia and hide in the closet all night.

But I'll wake up the next day, fine. The next day, I'm like ready to go for a normal day. So you also don't make me groggy though. But the next day, you can, if you get super, yeah, you can wake up the next day and kind of feel out of it, but if you did too much, if you did a whole bunch, but you don't do anything stupid, typically, you know what I mean?

Well, you're not, yeah, really functional enough. I've never done anything where the next day I was like, oh, fuck man, I got too stoned, and then I did all that crazy. Oh, it was always like so many people and made inappropriate, and I got a five. No, it was like, no, I just, I felt got paranoid.

You ate too much, watched some shitty movie. Yeah, I mean, I really am interested to see like when we get because we're not far from this, right? I mean, we're every day it seems like another state legalizes marijuana before long, you know, there'll be as many pot shops and clubs that allow marijuana as there are clubs and bars, right? And when that day comes, I'm really interested to see like what type of stats come out with, you know, fights and violence and that, because-

Just look at Colorado, we just pull those stats up, I'm sure. And everything's on the decline. Like I just, so, I've been in so many more fights and altercations and bad scenarios. Alcohol related. Alcohol related. That I can't even name all of them,

but I can't tell you a time that where my friends and I go really high and then got into some serious trouble. Like, if we did something, it was like we ate all the cookies. All the cookies that my mom said not to eat. Like that was like the trouble we got into. Like mom said,

Save those for Sunday. I have guests coming over. We ate them all. Yeah, that's the other thing about getting old that I realized too. You have this sort of like ultra sensitive radar. You know what I mean? Like for trouble. So like I was watching the McGregor and Mayweather fight and you know this room is packed

with like tons of people and drinks are happening everywhere. And you start listening comments, some people are getting a little rowdy. I'm here in idiot. Oh my God, I'm picking them out. Okay, this person, okay, that person. I'm looking for the ex it's over here. You know what I'm saying?

In case some shit goes down, you just have this like, me, me, me, me. It's totally true. And when you're younger, I think when you're younger, you just have this like me no need. It's totally true. And when you're younger, I think when you're younger, you still have the same sensitivity, the differences. You're attracted to it. Yeah.

Yeah. The younger you call it on, you summon it. Right. You know what I used to do? This is the, this is the bane of testosterone because it makes you do these, makes these stupid decisions. If I was somewhere and there was allowed whatever

or an asshole and it's in the corner has nothing to do with me. He'd go over to it. I'd walk over in that direction and be like I dare you to try. Come on. Yeah let's see what happens. Or if somebody would cut someone else off on the freeway and I'd be like oh cool I'm gonna come up to speed up to that guy. Yeah. See if he does that shit. Now breaking. Now is like a full grown adult. I see something like that like that. I'm gonna walk with the assholes, dude. Yeah, yeah. Let them kill each other. This quaz brought to you by Organify.

For those days, you fall short on getting your organic veggies or whole food nutrition. Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Our first question is from Danielle CF2000. How do you deal with the client who is hyperflexible and has a hard time feeling stretches that commonly

work for IT band and the hip flexor area. So there's two things I want to address here. I'm confused a little bit too. So hyper flexible client, they're trying to get them to stretch their IT band and their hip flexor unstable, but they're not able to feel it because. Well, good luck stretching your IT band. Right. Here's what's happening here.

What you're probably trying to do is you're trying to use stretches to alleviate the feeling of tightness in those two areas. Obviously, this person's hyper flexible, so they're not actually tight, but they may feel some pain or some discomfort in those areas, so you're trying to stretch them out to help.

Here's the thing with stretching those areas. It is a temporary fix anyway. Unless that's the reason for the pain, if I have a pain in my bicep and I stretch it, it might alleviate it temporarily. It might help it permanently if the reason for the pain is tightness, but if it's not the reason for it, then what stretching is doing is it's causing temporary pain relief. So number one, with this particular client, you need to figure out why their IT band and hip flexors feel like they need to be stretched. If this person's hyperflexible, it's likely not because they don't have the flexibility. It's likely because there is a muscle imbalance and a strength issue, which is far more common. It keeps firing at a really high level.

Either that or it's just not doing what it should because the hyperflexib. What I would guess from this, because they're saying IT, Ben, and hip flex are area. So I'm assuming up by the hip is she's got probably some sort of hip issue that they're she's complaining about. And if they're hyper mobile, then it's probably a strength and mobility issue with the hips. So I would mobilize the hips and then strengthen the hips. Because it's one thing to be mobile.

So maybe they can get in a 90, 90, and they look super gumby and flexible. But how much strength do they have? To lift their leg up. Right. Internally externally rotate. Right. How much strength and strength do they have? To lift their leg up. Right. Internally, externally rotate. Right. How much strength and control do they have in their hips?

So, and so different movements. Oh, God, we just did an episode where we talked about Sumo deadlifts, right? Like, here's an exercise where you're externally rotating the feet and that rotates the femur out. And so, this is going to strengthen the hips in a different position than then people are normally related to.

So I would challenge with movements like that or like a cauchet squats or like what else would be good? Like a cauchet squats? Cauchet, cauchet, what did I say? Cauchet, cauchet, cauchet, fucking twice I've done that. I know, I did a Cossack, it was fucking twice, it doesn't matter. I know, I did it twice. He has his own squats too.

He finds it, he throws it extra. I don't know why, why, why, why, I always want to give him the credit for those squats. It was a good fighter. It's around a lot of time. Multi-planar lunges, like anything where we were challenging the mobility and the strength We did I we just did a I did a video with Dr. Jordan shallow

Great video on Bulgarian squats. I think so your Bulgarian split squats Will be a great exercise for someone like this really challenged their their strength in that deeper range of motion to and By doing the split squats, by creating an unstable environment, or unilateral by holding the dumbbell on one side, this type of stuff to strengthen that area, I think would be a high deal. Hyper flexibility and hypermobility

is an interesting problem to work with as a trainer, primarily because it's not common. I've had clients like this, and I can remember all of them. That's how infrequently I see this. But I've definitely had them where they come in. They have... I've only had it with like the super yoga guru, like the person who's only into yoga.

Oh no, I've had a couple of female clients who they were not conditioned. So it's not like they were doing yoga or anything like that. And they'd come in and you could just, first off their posture wasn't great because they didn't have the strength to support their sposter, but when they'd go into a stretch, it was like they fold right in half, you know, hips, super flexible, shoulder, super flexible. And they have issues controlling weight. That was a thing. I had like a 15-year-old girl that my client, you know, she brought in,

you know, for me to help kind of strengthen and train. And it was like, she was so flexible, could do the splits and multiple angles and gymnastics and kind of go through the momentum of the movements. But then when we slow it down and break it down and get her into sitting in a squat and doing all these sorts of things, it was just like the control, just wasn't there. And her whole body just kind of all over the place. Tension is key with this. So what I found to work best with these clients, especially when they first start off,

let's say I have somebody who has got hyper flexibility or hyper mobility in the hips. I will put them in like a 90, 90, or even a Pigeon, yoga pigeon position. And then without doing an exercise, I'll have them push against the floor or pull away from the floor. Basically, just activate the muscles

that they're stretching in the stretch position. And practice that, and then slowly move out of it, and then practice activity. We did a great video of what you're explaining right now with Dr. Brink on MindPumpTV. So if you're not subscribed to MindPumpTV, this type of stuff that we put on there, make sure you get on there.

And so all the videos that have a blue, so we have playlist, if you don't know how to use that, go to the playlist. And all the videos that have the blue logo, which is our Maps Prime Pro, those are excellent exercises for this person and this condition. Plus the Jordan one that I'm telling you,

Bulgarian squats, if you have, it sounds like if they got hip flexor issues and IT stuff, it sounds like. Glutius, gluteus, gluteus, minimus, it's TFL. Those are all the muscles that are weak. Right, and these are all muscles responsible for stabilizing your whole pelvic and hip area. So forced to have to stabilize.

These are the people that isometric training has a huge benefit. If you can, because I've taken people like this, like I've said, and I've done traditional resistance training, it's very hard to train people like this because they're so limber and so loose. They have issues controlling the weight. The full range of motion is hard to judge because the range of motion is so freaking massive.

Yeah, and they're kind of going through their movements with momentum. And so like, yeah, when you go just to pick up, to load that sequence is dangerous. So like you said, isometrics are perfect for that because if we're trying to get them to really sit in the squat or a position where it's the end range position where you want them to get comfortable in that and have that control, you have to be able to communicate properly

and that's one of the best ways to communicate to your body. Yeah, so what I would do, for example, a normal person, let's say I do to push up with a normal person, right? Two to four seconds down, two seconds up, right? So, one, two, three, four, one, two on the way up. A person like this, I may do one of two things. I may have them do one rep, but that entire negative

is gonna take them 20 seconds, and then the positive is going to take them just as long. So they're doing the super slow motion, tense controlled rep, and it's one, and I'll do the same thing with a row or a squat or any other movement, or I'll have them get into a position where they're supporting it away or supporting a barbell, and then just holding it there, and slowly and incrementally move them through different positions. Because with hyperflexibility or mobility and a lack of strength, you are looking at big time dysfunction.

You're looking at big time dysfunction at the joints. You're looking at problems with pain. And that's, I can, just based on this question, I can guarantee that's what she's seeing. I mean, if there's IT band issues, hit flex issues and they're hyper flexible, it's because they have, they don't have a good enough strength to support that.

Mostly a strength issue. That's it. 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 audibletrial.com forward slash mine pump 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 CBD product. Next up is joy 8, seven, three. What are the differences between body weight and weights for muscle building? Well, for muscle building, there's a huge difference. There's a, so go ahead if you wanna. Not, it's just, I mean, you can only go so far with body weight.

I think body weight is awesome. I think it's incredible for proprioception. I think that everybody should intermittently add bodyweight movements into their routine. I think you can actually build a very good physique only through bodyweight, but if you say the word muscle building, and that is your goal is to build as much muscle as possible, you will be limited with just bodyweight.

And eventually, if you want to continue to build more muscle and grow, you just cannot compare body weight to training with weights. No, mainly the reason that that's true is because you're limited by how much you weigh. Right, you're overloading the muscle. Yeah, so I'll give you guys any, so I know there's a lot of people who they confuse this, right? And so we'll say, oh, bodyweight exercises are good, but you're going to build more muscle with weights because weights are superior for building muscle

as if free weights have some magical component to them that makes them better at building weights. The reality is I can load a lot more weight on the bar, loading the same loops. That's it because those same people will then say, oh, pull ups are great for building muscle. Like, well, that's a bodyweight movement. Yeah's it because those same people will then say, oh, pull-ups are great for building muscle. Well, that's a bodyweight movement. Handstand pushups.

Great for well, because that's a bodyweight movement, but you're lifting more of your weight. Both of them are extremely beneficial for building muscle. Like Adam is saying, the limiting factor is your bodyweight, like push-ups, I'm not going to be lifting that much weight when I do push-ups as if I were doing a bench press where I could put, you know, two, three hundred pounds on the bar. But if I angle my body a particular way, if I use like rings or I do one arm exercise, like one arm pushups, now I'm getting a pretty good muscle building effect. Yeah, what do you mean?

You're intensifying the gravitational forces. So basically you're trying to compensate, you know, for the lack of load by adding, you know, these other variables. So it's different. It's good, but it's different. Honestly, I feel it's a great as a prerequisite to be able to really get connected to your body. Well, you were just giving Drew this advice today.

Today, one of our employees was asking Justin in questions about what he should be doing training wise and Justin already assessed him a little bit and looked at what was going on. He's got so many imbalances and issues that Justin advised him not to be lifting weights. It's like you're just gonna, until you're, because he saw his squat

and how fucked up it was. And he's actually a fit. And he looked like, yeah. He's like, he's strong already and everything, but it's just so many things like just popped out right away that like need attention. And for me to not overwhelm him right away and be like, oh, you need to do this, Fizz your primer, you need to do this to correct this imbalance and, you know, kyphosis and all these different issues and things that I see. I want you to just get connected to your body and to focus on a few things

that we can tweak and adjust. And yeah, I will be adding all those things to help correct and get you to get on the right path as far as like this is the optimal recruitment pattern to kind of hone in on. But until then, you could definitely push up. You can definitely, you know, air squat. You can do these basic fundamental movements,

you know, just with body weight to strengthen, you know, those types of movements, because you need them. Yeah, and there's something to be said about being able to manipulate your body versus manipulating a weight. Both have value, okay. So I want to be clear here, both of them have functional value. Both of them will make you move better. Both of them will contribute to athletic performance, but they're both unique in a couple different ways. With body weight movements, I get, I

can, if I practice body weight movements, I get really comfortable with moving my body around in space. Now think about how valuable that is in sports and in everyday life, being able to move my body, be able to catch my body with my hand, to press myself up, which is the definition of proprioception. Absolutely, absolutely. Now with weights, moving weights around your body's

important too, sports that's important in so is everyday life when I'm lifting things and moving things, both should be incorporated in your routine. I don't think you should negate either one of them. I think an ideal routine, even an ideal muscle building routine. To don't incorporate. Utilizes, absolutely.

Utilizes both of them. And whichever one you don't do, you end up getting bad at. Like, I have, I can't do a pistol squat because why? Because I've never done them. I never practiced them. I definitely have the strength to squat one,

my old body weight up with one leg, I know that, but I don't have the proprioceptive ability or the mobility to do it because I've never practiced it. Now, is that going to take away from my overall function? Yeah, of course it does. I mean, there may be, you know, certain movements and stuff that I do in everyday life or if I play a sport, God forbid, that involves me using one leg in a squat or whatever that I'm not going to be able to do

very well because I never practiced that movement. So really the key to doing this is to combine both of them. I would say incorporate both of them up. It's a good thing to incorporate both of them even in every workout. So doing if you're hitting your chest to incorporate some type of a body weight movement, maybe at the end of your workout or dips, for example, or back, do some kind of a pull-up and a great way to build volume. Absolutely. Next is happy, healthy, and free. How do you get better at deep breathing on a regular basis? She is always breathing shallowly. This is a good question because a lot of times,

a lot of people don't think about this. They don't really realize that this has a tremendous effect on how you feel. There's a feedback mechanism with your body in which your, everything from your body position to your facial, to the faces you make, to your breathing will tell your body what you should feel and then vice versa, what your body's feeling will then influence your breathing, your body posture and the face

you make. And there's lots of studies to support this. You could take somebody and have them purposefully smile and they will find themselves then naturally wanting to smile. Or you can even practice this right now. You can pretend laugh for the next 30 seconds and you'll find yourself laughing for real. Breathing is one of those things. If you are in a deep relaxed state,

then your breathing is deep, it's slower. It's what's called a full diaphragmatic breath, where the diaphragm inflates or breathes in completely where you feel it in your belly and you breathe out fully and it's more of a slow breath. It's expansive. If you're excited, energized, angry, scared, you're going to have faster breath, more shallow breath, that's gonna produce quicker energy in the short run. In the long run, it'll exhaust you very quickly. And if you've ever had anxiety attack

or if you ever get stressed out, you know what that feels like, where all of a sudden you get tired from breathing this way. Now, my girlfriend Jessica blew my mind a while ago with on this particular topic, because we were talking about recruitment patterns of the body. She just went down to Paul Check. She did, and they were talking about the importance of breathing.

And this is actually something that she came up with. I actually thought it was, check that taught this, and she said, no, she corrected me. This is something that she came up with when we were having discussion is that, you know, there are muscles involved with breathing, in particular diaphragm, to a lesser extent the intercostals, which are involved in... Which is part of your core. That's right. And you can definitely develop a recruitment pattern that becomes your default recruitment

pattern with those muscles, not unlike the recruitment pattern you may develop, you know, through proper, improper squatting or walking or running or whatever to where your body learns this particular way of doing something. So that becomes your default. And with breathing, it's even more so because breathing is something that we do, kind of subconsciously. Like you don't sit there and you're always trying to make it as efficient as possible. And you're not thinking about it. Like you're just breathing.

So if you're not thinking about something, then you just kind of go into this default pattern. Well, if you are always shallow breathing, you're gonna have to do kind of a regimen in training to retrain your body, had a breathe. So this doesn't happen on accident. You actually have to practice this. I can completely attest to that

and that makes a lot of sense because ever since I did the Wim Hof technique and the ice bath and all that, like it really forced the issue. Like it forced the issue for me. You know, the whole class we got into it and we really worked on the full diaphragmatic breath and getting into that really deep power breath and I never even really like I have to intentionally do that. Yeah, otherwise it's just not it's not something that I'm gonna repeat throughout the day. So

Unfortunately, I'm like I'm trying to work it up where I'm ramping that up throughout the week where it's more frequently making it into my habits. But for now, I do it every weekend and it's been totally a game changer for me. How long do you take doing it? So I usually takes about like a half an hour, I think. Oh, wow. Yeah, just because I go through like three cycles and I go through like the, once it's like like 30, 30 really deep breaths and then after that you hold and then you release

and then you hold your breath again and then you go through the cycle again. So I mean, it takes a while and I guess like, it's not really 30 minutes after that, I do some mobility work because you're so relaxed and you're so filled up with this clarity and energy and everything, so mobility makes perfect sense. Has it impacted your everyday breathing?

Have you noticed the improvement or change? I think it does for mainly when I have that immediate response to tighten up and kind of hunch forward. So I don't do that as much anymore. I feel like if there's a stressful situation, I'm less likely to tighten. That's not like my mechanisms always been that, so that's really helped. So a couple of exercises you could do for this.

One of them is you can lay on your back. This is a very basic, simple exercise to help you belly breathe. So you lay on your back, you place one hand right above your belly button and one hand on your chest. And you take a deep breath in and the goal is to have the hand that's on your belly rise up to its max before your chest starts to rise and then let your chest rise up to its max before your chest starts to rise and

then let your chest rise up. So belly first, chest second, and then when you breathe out, it's chest first, belly second. And it's hard to do at first. So your nose. Yeah. You can do through your nose or through your mouth, but you'll find it very difficult to do if you've never done it before. So it's going to take some practice and you may find some,

you may find some interesting release when you do this. I've had people have emotional release from practicing this because they all have said let go of their stress. The second thing you could do is you could take a timer and you can breathe in as absolutely as deep as you possibly can, hold your breath for 10 seconds, see if you could suck in any more air and you usually can, hold that for for 10 seconds, see if you could suck in any more air, and you usually can, hold that for another 10 seconds, breathe in even more air if you can, and then hold your breath as long as you can.

And what you're doing is you're stretching your lungs and teaching your diaphragm to suck in more and more air. And do like five to 10 cycles of this, and see if you can hold your breath longer or not longer each time, and it should help you become a little more connected to your breath. This is, you know, I'm sure people are probably getting tired of hearing me say this, but I tell you what, man, Brain FM has been a game changer for me. And this is, I'm almost every night, probably every other night, because it's not that consistent

and there's some nights where I don't feel like I need to. But there's a guided meditation inside brain FM also, and it's kind of stepping you through the breathing process, and it just helps to have that. It's got calming music playing, and then it's got someone talking in my ear, how to breathe, and I can literally feel my body completely change the energy and everything when I settle down and settle in and actually get my breathing right. And it does take a few before it gets there. And I've gotten better at it than it takes less. Like the first time I did it was like frustrating.

This is stupid. I don't notice anything. Like that was the attitude I had. And then the more I practiced it, I realized like, oh shit, okay, now I can feel myself really, really, really settle down. Now I can do about five to 10 breaths that, and I could get myself to get that state change. Do you get, do you guys notice

when you do these breathing exercises that you have halfway through doing them, you'll find yourself yawning? Have you noticed that yet? I don't know if I, I yawn, but I can feel like this I go. Yeah, so I can just feel like my whole butt, like I can feel like I don't get lightheaded anymore.

I feel everything slows down. So pay attention and see if you yawn because one thing that I've noticed, and I think yawning may be connected to that shift in from, you know, sympathetic, sympathetic, where all of a sudden somebody will start to yawn and that's when I know because I've noticed this when I clients when we do the breathing exercises like after five or six of them all of a sudden they yawn and I know like, oh cool, like we're starting to hit that state. Yeah, I don't know if I noticed that.

I was like oxygen exchange or what, like some kind of chemical exchange there that was made to yawn. I'm not quite sure, that's a good question. I know. I think you brought that up. The need that your body's wanting more of one than the other. And so it's some kind of, yeah, there's a discrepancy.

Well, there's a couple of theories. I don't know what's it. One of them is it's like an empathetic, it's like your training garner empathy from people around you. Same reason why we have tears when we cry, like why do we have tears? Oh, that's why it's contagious.

Yes, yes, because it's like this instinctual thing. Like we're trying to show people some type of emotion and then people get empathetic to you. See, that's again, why they theorize, why we cry and we actually have tears. It's so people around you can see. So visibly, they know. They know that you're sad and be empathetic

because we're such social. Yeah, I'm a cryer. I'm a cryer. But you know, with the other thing you can do too because when people talk about, like I'm always breathing shallowly, focusing on breathing and working on that will help quite a bit with that anxious kind of stress, you know,

feeling that you're having. Totally. But there's a lot of other things you could do as well. You could also learn to meditate. If you're in such a stress state, where you're just fucking anxious, and I've been in the state before, and I've had clients in the state before,

where you tell them to meditate, you're telling them to belly breath, and they just can't even get into that. They can't even do that, because they're so, they're so like, you know what I mean, so anxious. This is when I'll recommend certain herbs and supplements that I know within 30 minutes to 45 minutes,

will kinda help bring them down a little bit and get them into that state. So, Rayshi is one of them, which you guys know, I've been using at night. Rayshi is a fantastic, the four-sigmatic one. That's the one I've been using is four-sigmatic. I really like there. They've got a good dose of it in there,

because with Rayshe, I've noticed if you take a small dose, take a decent dose. Well, I feel like four-sigmatic is one of those companies that's good to talk about dosage. I've caught other companies where they put, like, oh, Rayshe in there, and then it's such a small dose of it that I was going to ask you, like, what is a solid dose of that? So people know it. You know what, like, oh, Raci in there. And then it's like such a small dose of it that I was going to ask you, like, what is a solid dose of that?

So people know, do you know what like kind of like the, yeah, I believe it's 1000 to 3000 milligrams. If I'm not mistaken, because some supplement companies, because they know there's a lot of high-per-round Raci, they'll throw it in there in their proprietary blend or say they got them out. And it's so minimal, I was curious. And I know how much you like. I know it's in the, I know it's in the,

like at least the thousand milligrams, if I'm not mistaken, maybe a size five. But the four significant has a decent dose in it. They also test everything for, you know, toxins and pesticides and all that stuff. And then the way they extract it, it's there's like a dual extraction process. But nonetheless, right, she's one of those things

that I'll use at night. And I notice if I'm super edgy 30, 45 minutes later, I feel myself feel a little bit better and then I get into the real effective stuff like the meditation or the belly breathing and it makes it so much easier. So Ray she's a good one, passion flower. You can use passion flower is a good one. These are more acute. Ashwagandha is more of a long term. Like you might feel a little bit of relaxing. Just, if you're interested,

of course we might. Do they have a passion flour? No, they don't. That'll get in a tincture form. Yeah, that's not a mushroom. Would you combine that with? So if you combine too many or a lot of relaxing things together, you can get a compounding effect,

and it might not be a good thing. It might get a little too sedative. I know passion flour is pretty potent in in that sense in the sense that you take it and if you take too much of it you can feel almost drunk. Oh wow. Yeah, from it. Oh wow. But like I said, you could use... Thinking a weekend. You could use some of those herbs. The reason why I like Raci is because it can be used on a more long-term basis. It's not necessarily for acute, it could also be for chronic issues, but doing that first 30 minutes later,

now you're in a better state, go do your breathing exercises, but you gotta do them regularly. If it is a dysfunction in the muscle recruitment patterns of your diaphragm intercostals in your core, then frequency is gonna be key, like literally, and a cool thing about breathing exercises is to take about five minutes. in your core than just then frequency is going to be key. Literally, and a cool thing about breathing exercises

is to take about five minutes. So I would say do this three, four times a day while you're sitting at your desk, while you're in your car, whatever. And within a few weeks, you should notice that it's just carries over and you get a better, better breathing all the time. Quick commercial break, you guys.

We keep getting asked all the time. they're fantastic. If you want some go to Ben Greedfield fitness.com forward slash nature by putting the code mind pumping at 10% off. Go check it out. FANTASY GT is a competitive hockey player in college. After skating, he tends to notice tightness in shins, calves, hips, any tips to help. Well, this is probably a mobility issue for sure. Like just, I remember feeling this way just from like squatting, I would get like this because I was not addressing my ankle mobility. I was not, and so when the shins are on fire like that

in the calves, I would address ankle mobility, which we have great videos on Mind Pump TV for free. If you want more extensive knowledge on that, we, my maps prime pro dives really deep into the foot, the ankle, the hand, the wrist, like every area of the body, every joint, every major joint of the body we address there. So calves and shens, my guess is, is you're limited on your ankle mobility. And so that's probably why they're bothering you. And then hips traveling all the way up. How much mobility is allowed in a,

not much, right, in hockey skates, right? Oh, yeah, for like ankle eyes and all that. Not much is locked in. Yeah, everything's locked in. Yeah, that's why the exterior work, you know, the accessory stuff is so important to do. Yeah, most of the time, tightness in the shins is because there's a weakness in the tibialis muscle

that's in the shin. I rarely have I ever encountered, I actually can't even think of a tie. Have you guys ever encountered someone with a tibialis that was so tight you need to stretch it? I've never seen that. I don't think so. Yeah, I doubt it's a stretching thing.

More likely they're on strength. Yeah, it's strength and they're on fire because they're, you know, he's thinking about that. You're skating, right? And you're stopping, right? And you're, you're, stop and go and left and ride. And so he's getting these, these real sharp movements left, right, back forward. And he's locked into this, this position.

That's the lock position is really the, that's the killing it. Right, right. And so they're just firing like crazy. And we're addressing all the ankle mobility. And then stabilization type stuff. So we talked earlier on this on this episode, I think, too. Again, this is another person who would benefit a lot from the Bulgarian split squat. So doing bulgur, so work on the mobility first and then a great exercise

is the Bulgarian squat and then our prime probe. Prime probe, my God, that would blow. That would blow me away. For sure. And then the hips, right? So it says the hips are an issue too, which again, it's probably more of a strength, mobility issue, so addressing the mobility. Yeah, it's so interesting to think back to, because I remember even in football when I was playing and practicing, just the difference in fields would make such

an impact for me on my shins and the tightness of my hips and calves and my legs would just take a beating with that really hard field. All these kind of factors, I wish I would have known to mobilize my ankles better and get more of these types of movements that I could pattern throughout the day to really help to aid in that. I wouldn't have felt that. It was painful, man. Well, this is when you get to the, now, and you're starting to see this bleed into college

and even high school at some of the elite, elite high schools that you get, right? With these, you know, you have the, you know, top of the, the cream of the crop type of coaches and trainers that are helping these professional athletes. And this is the type of shit that they know that they help these guys with is, you know, the athlete just goes into play, right? And he's just does what he's told. I feel you don't really get that till the, like, the professional, maybe like division one kind of realm. Like, I mean, I'm sure it's getting better now, but you know, about the day.

Yeah, I think it's trickling down now, because obviously with more information, more knowledge, I think we're learning the importance of this of starting early, because as a kid, you can probably, and I don't know how young this guy is, that's because that's playing hockey or not, but you know, in your early years, you can get away like, it's like,

yeah, it's just nagging, right? Like when I was playing basketball as a kid, I was just like, nah, it's nagging, but it didn't stop me from playing every day. But if I would have, I wish I would have known what I know now because, you know, it probably could have hindered my performance a little bit and had I, if you're constantly feeling the same pain

all the time, it's like chronic. It's like, it's your body telling you that. No, you're not going to just ignore it. Like you need to do something different. Well, the old advice was just ice your shins afterwards, you know, and then maybe tape them up or whatever. Right. Here's some takeaways.

Right after your games, right after your hard practices, deep tissue massage on these areas and stretch. So this is after, not before. So right after, give yourself a good 30 to 60 minutes of deep stretching in these areas and stretch. So this is after, not before. So right after, give yourself a good 30 to 60 minutes of deep stretching in these areas. Then the second part is on your training days that you're not actually playing. Do exercises specific to these areas. So I would do reverse calf raises. That's where you, or what are they called toe raises, where you lift up your toes, to the foregerton, strengthen the tibial alabaster. Yep, do some foot exercises.

You can look up short foot. That's a good exercise for the feet. And then for the hips, do some 90, 90 exercises. We have videos on YouTube for those. Do those, maybe two or three times a day on the days that you're not playing a hard game and watch them start to get better. And all of that is in prime and prime, bro.

So, this person is. All more, because here's the thing, like, we don't know specifically what your issue is, we're just based this off your question. But if I were to work with you personally, I would do a full assessment. I would watch you move, I would do different things with you because then I can really pinpoint

what some of the issues are. You'll feel your way through it. As long as you have the right movement that you're working on, you'll feel the difference. I need to work on this. I mean, for me, it's pretty obvious because think about that if your shins and calves both, those muscles are responsible for the movement of the ankle, right? It's not one or the other. Both of them are being affected by that.

So right away, I know there's a limiting factor on your ankle mobility. And if you strengthen that, that you should right away see some sort of relief in cats. And then if you add in all the stuff that's out saying, then you should really, and then the hips are probably the same thing. So I feel pretty confident, even without even seeing this person based off of what they're explaining and then knowing their sport, that it's pretty confident that it's an ankle mobility issue. And if you address that, and by mobility issue, it's not just that you don't have, you can't

mobilize or move your ankle, but you know, strengthening that in its fullest range of motion. And so doing the exercises,, talking about, and then if you have the ability or can afford prime and prime pro, I would highly recommend utilizing that because that's not only going to address what you're asking right here, but anything else that you could that could come come out in the future. He's a college student. Tell you what, Santa GT, if you're

listening right now, DM me on Instagram, and I'll see if I can somehow tell you maybe coming. See I can somehow take care of you. See if I can take care of you a little bit with us because it would really benefit you. That's an inside joke. Nobody knows. That's going on there. Check this out. Go to mindpumpmedia.com.

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