Mind Pump: Raw Fitness Truth - 660: Importance of Progressive Overload, Science vs Anecdote, Taking Time Off From the Gym & MORE

Episode Date: December 13, 2017

Organifi Quah! iTunes Review Winners! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about strength training recommendations for someone who can feasibly only manage 2 sessions a week, adaptation vs progressive overload, Physical Therapists instructing clients to take some time off completely from the gym and how to balance science with anecdotes. Adam loves Bai (5:48) Sal the “HORSE” king (8:00) LA on fire (9:48) Hollywood is going down! (14:14) Podcasting a growing market (19:30) Mind Pump coming to Spotify! (21:25) WeLove2HateAdam playlists Justin and Adam get emotional after break-ups Men don’t show emotion (28:00) New Organifi GOLD Juice (36:53) Update on Adam Thrive Market shout out! (41:23) ·        Quah question #1 – What sort of strength training would you recommend to someone who could  feasibly only manage 2 sessions a week? She is a triathlete. (42:39) Make your joints bulletproof Quah question #2 – Adaptation vs progressive overload, is adaptation bro science? (48:45) Quah question #3 – What is your opinion on Physical Therapists instructing clients to take some time off completely from the gym? (55:00) Quah question #4 – How to balance science with anecdotes? (1:02:21) Anecdote drives research Related Links/Products Mentioned: Bai Rainforest Variety Pack, Antioxidant Infused Beverage Sal School's Adam & Justin (MPTv - YouTube) Extraordinary video of LA fires goes viral – (YouTube) Corey Feldman plays lost 1993 audio tape where he names alleged Hollywood sex predator Spotify and Waze Why Don't Many Men Show Their Emotions? Organifi (Official Mind Pump sponsor) Use the code “mindpump” for 20% off Thrive Market (Official Mind Pump sponsor) One FREE month’s membership $20 off your first three purchases of $49 or more (That’s $60 off total!) Free shipping on orders of $49 or more 11 Surprising Benefits & Uses of Coconut Oil Effects of Physical Activity and Inactivity on Muscle Fatigue Recovery From Injury in Sport How Exercise Heals Anecdote SCD Diet: Can a Specific Carbohydrate Diet Help You? MEN WITH MUSCLES AND MONEY ARE MORE ATTRACTIVE TO STRAIGHT WOMEN AND GAY MEN—SHOWING GENDER ROLES AREN’T PROGRESSING People Mentioned: Corey Feldman (@Corey_Feldman)  Twitter Joe Rogan (@joerogan)  Twitter Aubrey Marcus (@aubreymarcus)  Instagram Kyle Kingsbury (@Kingsbu)  Twitter Shanna Mota (@shannamota)  Instagram Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump 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 (@mindpumpmedia) 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, oh yeah! Oh yeah! We actually did half the episode without our fearless producer. Oh man, here we go. Doug, so it gets a little rough towards the end of it.

For the first 30 minutes or so, Adam Justin in myself do our typical intro of bullshit in conversation. We talk about, you know, you love it. Corey Feldman's lost list. What the fuck? Dude, he, Hollywood's going down. He called out a bunch of Hollywood scum bags.

In 1993. In 1993. It for real off of all the other stuff Yeah crazy crazy. He called out a bunch of people in 1993 to the police department. They apparently lost That list and now it's miraculously Resurface kind of crazy. We tell about Adams Spotify Playlists. Yeah, we talk about Justin and Adam's emotional meltdown Oh, it's good. K like a baby. We talk about men and women and their emotions. I mentioned our sponsor Organify and their new gold juice. This is a new one. It's turmeric, ginger, turkey tail. It's got ray she. It's relaxing. I enjoy it. If you go to organifyshop.com, enter the code,

BIMEPump, you will get a special discount. We also mention our other sponsor, Thrive Market, who we love very much, they sell non-GMO organic products at ridiculous discounts. Open up some goodies today. You go to ThriveMarket.com. Dotcom-forstlash-mindpump. You're going to get some goodies today. You go to thrivemarket.com. .com-foreslash-mind-pump. You're going to get some awesome stuff.

You're going to get a month-free membership, $20 off, your first three orders of $49 or more, and free shipping. And then we get into the questions. The first question was, we talk a lot about the importance of weight training, and this particular individual is a triathlete and finds it very difficult to fit it all in. What sort of strength training do we recommend for this person who's doing so much triathlete stuff? Triathleteism. Next question was... With that with Electronical.

Next question was this person's... Oh, we're gonna glossary. This person's friend told them that adaptation isn't as important as a progressive overload, no, that doesn't make sense, and that they essentially called it bro science and claimed that you could just always stay low wraps as long as you're adding weight,

and you'll get all the results. Yeah, bro. You desire, I tell you, buddy, mind pump atom calls him a knucklehead. Probably a meatball. Yeah. Next question was, what is our opinion on physical therapists instructing clients to take time off completely from the gym? Do we think things like shin splints or less severe injuries

should be rehabbed while continuing to work out in the gym or should you take weeks completely off? I tell you what, do most PT suck. Yeah, I tell you what, maps prime pro. If you've got an injury or you're rehabbing something prime pro, that's your jam, that's the place to do it. The final question is, J.M. how do we balance science with anecdote?

Obviously we hear anecdote all the time and then their scientific study, science has useful studies and good information. It's a fine line, Joe has useful studies and good information. It's a fine line, Joe, it's a fine line. But are they practical in the real world situations? Sometimes anecdotes seem to trump. Science is that.

That's your own critical thinking. The case. Also, we're in December, you know what that means. That means next month you're gonna get serious about fitness or real serious about fitness. Now, you're already ahead of the game because you're listening to Mind Pump, and we applaud you, you're better to get serious about fitness or real serious about fitness. Now, you're already ahead of the game because you're listening to Mind Pump and we applaud

you, you're better than most people. But as we know, January, everybody gets crazy with fitness. Check this out. If you're really serious about getting started into fitness, enroll in our Super Bundle. Our Super Bundle includes several of our maps programs, all discounted at 30% off. It's literally one year of exercise programming planned out for you. In other words, if you start today,

you've got everything planned out for you. Workouts and phases of your workouts, different adaptations, you got video demos of all the exercises, us instructing you for an entire year. So this time next year, you're going to be stronger, faster, sexier, better. You're just going to be better with that exercise expert-bangable. Expert exercise programming. For more information on

that program and our other programs, go to mindpumpmedia.com. It's t-shirt time. Oh, t-shirt time. How many reviews this time, Doug? We had 13 reviews. Okay, lucky number 13. No, bad enough, but I think 13 is a bad luck number. No, it's not. No, I think it is. And in my culture, it's good luck.

No, then they say like the stairs, like if you have 13 steps, just just skip the 13 steps. Yeah, 13 is bad luck here, but in for Italians, it's good luck. Is there, right? Okay. Well, we'll take that one and just,

I think you did. Let's hear it, Doug. All right, we have four shirts going out. The first one up is Delight Teenie. Sounds Italian. Sounds delightful. I know. Mind pump life.

J Findo, A84, and Chodestane. All of you are winners. What is that last one? Chodestane. Oh, that sounds horrible. I like that one. Chodestane. Stop one? Chode, Chode is Dane. Oh, that sounds horrible. I like that one. Chode Stane. Oh, it's Chode Stane, I'm sorry.

Chode Stane. Oh, I read it wrong. Oh, it's bad. All right, so all of your winners and the name I just read to iTunes at mimepumpmedia.com and your shirt size, your shipping address, and we'll get that right out to you. Thanks, everybody.

That's right, we got you. I really like this. What is it, buy? Yeah, B.A.I. Do they sell that at Thrive Market? No, no. The buy and fuse. No, I don't think so.

No artificial sweeteners. I bet they do. Maybe Doug can look it up. What? The buy coconut infused. What is that? Says no artificial sweeteners. I know, but as I'm saying,

maybe it's sold in Thrive Market then. Oh, oh, you meet. Oh. Yeah, I wonder whatkin it infused. What is that? It says no artificial sweetener. I know, but as I'm saying, maybe it's sold in five market then. Oh, oh, you meet, oh. Yeah, I wonder what the price is. Did you get, where'd you get that one at the gas station? Yeah, I was just getting gasses morning. I wanted something to drink and I wanted something different. And I saw this coconut, coconut flare. And it's really good.

What are the ingredients? It doesn't have much in it, man. Coconut water, natural flavoring, potassium, white tea extract, citric acid, sea salt, coffee, coffee fruit extract. That's smart to put salt in there. When you have a little bit of sweet and you throw little balances in there. Little bit of salt. Dude, it's really good.

Good chefs know that combo. I've never had one before. You never had one before? No, I think Doug was drinking them all weekend. I saw him drink like two of them. Oh really? Have you tried the coconut flavor one yet? Oh man, fuck this is good.

Yeah, I know. I'm not into flavors, like I'm not into drinking flavors. It's water for me. I'm not a big, like, I don't know. Water's a little plain for me. Really? Yeah. It's because you did years of... Yes, like, Galenco. You know, I did years of gallons of water.

It's like, it's kidding. I'm looking water, water, water. Just got sick of it. Oh, I do. It's overwatered. Yeah, man. It's been nice to have it. You know, although I'm going to say that, you know, my biceps strength has decreased a lot. Did not carry around them. No, water all the time. Oh, God. Frequency, bro. I'm gonna say that, you know, my biceps strength has decreased a lot. Did not carry around them. Yeah.

I'm gonna water all the time. Frequency, bro. I'm telling you, I'm drinking so much. Carry, carry, gallon jugs around every single day. Fucking frequency, dude. Yeah. My shit's duodenly in a way. I've got spaghetti arms now.

Dude. No man. Now basketball player arms now. So, you know how, you know, it helps you, right? Your biceps getting the way we train shoot. Is that what they say? Yeah, that's true. That's why I have trouble.

So, This is how I, yeah. Too much, too much biceps.? Your biceps getting the way we train shoot, is that what they say? That's true. That's why I have trouble. So, Zally. Yeah. Too much, too much biceps. Too much biceps. Yeah, because it's like a dart. I'm too buffed.

I need you to. No, I'm not that buffed. But I did win at horse against you guys. I just want to, you know what it is? Really pushed it forward. We get new listeners all the time. So you want to reiterate that one time, that one day, back in 1997,

all the stars aligned. So just for well because they don't know the respectable sport of they don't know so pig. There's so in horse Adam Justin and I have been working together for three years. Love these guys absolutely love them. They're like my brothers. We have yet to we hadn't ever competed head to head at a sport. We never done that before. And Adam, spin the athlete, his entire life. Justin, we all worked out ahead of time.

Justin was a collegiate athlete, both extremely experienced. I didn't play any sports. I'm just the regular guy, I guess. Maybe I have, maybe I have a natural talent. I don't know. But we never competed. I don't like the direction of it.

We never competed in anything. I like how he's sitting at the stage. the stage and you know because we're not competitive necessarily with each other because we're all good friends and all that stuff and so we were in in Vegas Reno and Reno excuse me the other Vegas Yeah, the other one. Yeah, the ugly Vegas and you know, it's they were like hey, this play horse You know because they're like let's make fun Sal, because we're so athletic and he's not. It's out. It's like, yeah. And, um, killed them. It wasn't even that close.

It was really close. Oh, this is massacre. And, you know, the best part is we recorded it. So if you go to YouTube, our Mind Pump channel, our channel Mind Pump TV. It's buried in there somewhere. It's in there, and you'll see me winning the competition. And till this day, Justin Adam are very angry about that. And they've been trying to get me to play basketball

ever since. But I refuse. I'm just no reason. I just won't, I won. There's no way to play. I don't want you to, I want you to feel like you're a winner. You know, I really do. And so like that was one of those things.

Hey, do you guys see all the fires going on in LA right now? What's going on over there? Dude. Did you see the video that Joe Rogan posted? Yeah, I've seen that now like 50 times on everyone's page. I actually thought that was like hell. Yeah, I thought that was out of Joe Rogan's car. I can't believe it.

It showed the freeways down when it's that close. That's weird to me. I don't know. Yeah, that was right on the, that can't be smart strategy inside the road driving through a you know Burning fields on both sides and LA traffic all the embers just flying over your head because you imagine how fucking scared You'd be like also to get bummer to bummer LA traffic and there's fires on both sides of you. It looked like a hell It looks like the apocalypse. Uh-huh literally was happening. Have you guys ever seen like a legit house fire and stuff up close?

Yeah, you have oh, yeah. What's that? So in Colorado, we see these thunderstorms. So almost every house has lightning on top of their on top of your house, right? So it hits that before it hits your house. But some don't. And some will strike and hit a field that's kind of grassy with that. And then will strike and hit a field that's kind of grassy with that, and then it'll bounce off. Oh, yeah, dude, it's crazy. We would stand in our garage, and now we had a lightning rod, so I felt safe, right?

So if it was anything came close to us, it would hit our house before it hit me. And we would stand in the garage, and we'd watch lightning striking all around our house. It was fucking... But you saw a house catch fire. Oh yeah, now I've seen houses catch fire before for sure.

When I was a kid, my dad came home from work one day. I was really young and our neighbors, and that our exact neighborhood, like down the street. House was, hell of smoke was coming out of, and I remember this as a kid because it was shocking to me. Because the smoke that's produced from a fire in a house is very thick and dark and accurate. It's different, right?

Then what you'd see when you'd like make a fire, a campfire. So I remember all the smoke coming out, and there were all these neighbors gathered around the house. This is a crazy story. And everybody was just standing around looking at the house, waiting for the fire department to show up. And so my dad takes off, and I had to stay at home, but the story goes, my dad goes over there

and he says, is there anybody in the house? And everybody says, we don't know. Nobody went in the house to check. And my dad's like, well, someone needs to go in there and check so he got a blanket and he sprayed it with a hose, covered himself, went in the house, two kids. What? Two kids? Two kids in the in the house told that story. It's crazy

Yeah, so two kids in the house is a superhero One of the kids was like 10 or 11 the other was eight and I guess they were in the hallway They're and they were just on the like like huddled in the hallway just crying because they were so scared Yeah, so my dad runs in grabs these kids like pick some up runs out with them and then the fire department shows up And then the mom shows up so the mom had taken off to go to the store for you know 20 30 minutes left her 11 year old which wasn't that out of the ordinary when we were kids Yeah, you could leave an 11 year old who's responsible at home.

Anyway, she, my dad says she sees the crowd and the fire department and he says she was this overweight lady. He's like, she ran so fast and she kept falling because she was trying to move so fast and she was panicking and screaming. And people were trying to like help her and she was because she knew her kids were in there and so my dad's like I found your kids I got your kids and then so till this day

Wow, that's powerful man very powerful. So this so the kid now the 11 year old now is You know, he's got kids of his of his own and he's like grown man like yeah, he's like my age right maybe a little older because I think I was probably nine so he's in his he's like grown man. Like he's like my age, right? Or maybe a little older. Cause I think I was probably nine. So he's like 40, 40 something. And those guys man, they look at my dad like he's just like the greater. Cause he's still see them or hear from them. If they come over to their mom's house,

cause she's still lives there. And my dad's outside and they see him. They'll definitely come over, talk to him. Yeah, and that a weird, crazy story. Fuck, that's crazy story. Awesome. Yeah, I forgot all about that. And my dad was, the other night, we were over there,

and my sister had a boyfriend over, and so my dad's telling stories, and he's a really good storyteller, and he's starting to tell a story, and I totally forgot about this, because we hadn't talked about it for so long. Pretty crazy, but I never seen, yeah, I never say I was the only time,

first and only time I'd ever seen a house on fire. Pretty crazy. Yeah, I never had anybody, I never saw it. Pretty crazy, but I never seen, yeah, I never say I was the only time, first and only time I'd ever seen a house on fire. Pretty crazy. Yeah, I never had anybody, I never saw anybody. Pretty crazy. So I know lately we've been talking about how Hollywood stars and shit are getting fucking crushed. Oh yeah. Like, sexual harassment and just all kinds of, they're going down, right? Yeah.

So check this out. So you guys know Cory Feldman. I was gonna say Cory Feldman, he released a list or something, right? So Corey Feldman, who was one of the child actors of the, he was the 80s guy. Him and Corey Hayes. The other Corey. Yeah, they were like, yeah, they were in the lost boys

together and a couple other movies together. A Goonies, weren't they in Goonies together? Or was that just Corey Hayes? Yeah, just Corey. But they were in movies together, Gunis, weren't they in Gunis together? Or was that just Corey Hame? They were in movies together and they represented the 80s pretty well and they were deep in there. It's like breakfast club, all that kind of genre. Apparently, so Corey Feldman has been talking about the

pedophilia and shit that happens in Hollywood for a long time, but everybody's ignored him, called him crazy, whatever. Corey Hame is, you guys know, committed suicide, not that long ago. And Cory Feldman's like, the guy was, the poor guy was like tormented, and he witnessed Cory Ham being abused or whatever as a kid, a child actor.

And he says back and, so he said on a TV show, I forgot what show it was, that back in 1993, he literally made a list to the Santa Barbara police officers or county sheriffs, I think. He told them on audio and gave a list of all the predators in Hollywood.

He literally said, this person, this person, he named these big players, nothing was ever done with it. In fact, they said that this audio was lost. They said, we don't have it. We don't know what you're talking about, right? So this is something that's, like I've known about for a while because- That's a brush-tuned to the rug.

Yeah, like it, and people saying he's crazy this and that. Yes, what they just found. No, she- They found the audio of 1993, Corey Feldman audio of him naming these alleged sexual predators. How many? Uh, you know what? It doesn't say but he He calls out like big players big big players How crazy is that that they said? Oh, we can't find it now all of a sudden like we have it

Okay, it just feeds right more into the conspiracy man. Something is going on. I believe it. It's a war. I seriously think it's Trump. I swear to God dude. Did you read the things going after the celebrity? Did you see the the Jiu-Jitsu guy that we were tagged in about our boy Aubrey over on it?

Did you see that? What was the spirit? Is he trolling? I don't know, he's gotta be trolling. I don't know, someone told me that he would, I asked around I don't know. He's gotta be trolling. I don't know. Someone told me that he would, I asked around about him, system of other like,

Jiu-Jitsu guys and buddies and they said, he's supposed to be a respected guy in the community in the Brazilian Jiu-Jitsu. He had a decent following. Yeah. Had like an apparel company. I don't know anything about him. I don't know what his last name Travis Nahuaza.

That's his page on that Instagram. Yeah. No, he had done a post with it. Still up there? No, it's gone. Oh, it is taking down. Oh shit Oh, that means I got him. I wonder if he's making I mean, he's got to be trolling course Do of course he is just fucking around for sure

I guarantee I bet you Aubrey got it pulled down I want to read it and stuff. I guess he was making I he was saying the reason why he wasn't included in the EBI tournament or something because he wouldn't have sex with Aubrey Or be a part of his cult or something. Damn, I wonder how he got punk, dude. He got punk for that, didn't he? Either that or it was all a joke amongst everybody. That's a pretty fucked up joke.

You know why it's a fucked up joke? Or what's crazy about it is because Aubrey's all open about his open relationship, talks about all that stuff and polyamy or whatever they call it. So some people are buying it. You know what I mean? They're like, no, this is true. This is definitely the scat to be true. Well, I mean, a lot of what they said that there's a,

he's got like a coal, he tried to sleep with him. I'm like, well, some of these things aren't too far straight. At Ayahuasca, he brought up, it's like, he openly, so it's not. It's not that it's openly toxic of the fuckins, you know what I'm saying? So those aren't that not believable. I believe all that, but I mean, I thought that was kind

of funny that he's got a decent size page too, just say that kind of stuff. Right. Well, it looks like you got some backlash. I didn't know it was pulled down right there. I don't see it on the last two, lasted two days. Maybe there was a whole Reddit. The he must have come down. There was a whole Reddit thread about it.

And I think we're heading down to on it in January, I think we're sketching. You with our boy Kyle? Yeah, I think we're gonna head down there and go see them. They're gonna interview us on the on it podcast. Now that Kyle is the director of... Human performance. Human performance.

Is that what it is? Yeah, I don't know, so many titles. They have a lot of titles over there. They do. They have a lot of titles over there. So we'll be there. We'll be there. So we should give a title to like Taylor and Drew and make them feel. You know what I mean? Like I'm done a good job with that. Director of yeah. Yeah. Director of YouTube relations.

YouTube or community. Yeah. I think I just sound so I even think like YouTuber is is sounds weird. Like I've heard people refer to them stuff. Oh I'm a YouTuber. Yeah. I don't know. I don't know if I'll ever say that we're getting We're getting what are we podcasters? Yeah, podcast tours and youtubers. Yeah podcast hard Whatever you but you're a blogger too though. Yeah, and a trainer fuck bro. I'm a trainer. I'm gonna put that on my resume trainer blogger youtuber fucking Instagrammer. You know what the program writer fucking you know what the tweeter you know what though you know what podcaster makes me reminds me oh guy when someone says podcaster it reminds me of like when

someone would say author or artist like let's say you're oh you're putting us up there with that no no no no no no let me tell you what let me tell you why let's say you're a dad right your daughter's You know, you know, 17 render sons man. Let's say your daughter 17 should bring home some guys She's gonna start dating dad. I really like him. He's so awesome and you know He's a you know, he's a great guy. Whatever. You come in. You're like, hey, so You know, so what's your you know, what do you do? What do you want to do or whatever? He's like, oh? I'm you know, I want to be an artist or I want to be a podcaster in your mind you're thinking unemployed

This guy's never gonna He's never gonna make any money. That's why I said that not because I think we're awesome. Oh I feel like a lot of people say their podcasters You know especially these days it's growing right now. It is like a gold rush. It's grown. I'm I'm It's I'm excited though for that. I love I love seeing that I think there's I think you're weak if you feel threatened by other people coming. I always encourage it.

There's probably, I think we have a ton now. I mean, when we first started, there was like a handful, but I've seen at least 20 to 30, the fitness space. 20 to 30 people that have started a podcast now that are like started after they listen to Mind Pump and then they've been doing their own thing now, watch them kind of do it, grow and keep going.

I love it. I love it because it's great. It's only gonna grow the market, it's gonna grow the awareness of fitness. It's podcasting is great because you know you can just anybody can get into it. Yeah, anybody can go. But then they're gonna figure out real quickly. There's a lot more to it. We actually have to put a lot into it. Yeah, anybody can go, but then they're going to figure out real quickly. There's a lot more to it. Wow, we actually have to put a lot into this. There's a lot more into it. Everything from the equipment, the sound, the production. Oh, there's how you run an episode. It's very, very free, market-esque. Oh, I love it. That's why I ring the sign. And Spotify now, right? Isn't Spotify looking at podcasts? Pretty big now.

Well, according to Douglass, we should be on there in two weeks. Because if you think of like, basically iTunes just by itself, right? iTunes, like who downloads any songs anymore? Yeah. Everybody streams and who's the best at streaming? Yeah. Spotify. So it just seems like it would make a lot of sense to stay on that platform.

So who knows how good it's going to do podcast. Dude, I just got back on my Spotify and they've already evolved the business in this short time that I kind of took a little break from it. I lost my password like, I don't know, six months ago. It's already a lot better. Oh, dude, I mean, we talked already about how they signed with waves and stuff, or waves. But just the functionality of the app and then like all the options that you have now and the connectivity through people.

Super smooth. It is very smooth. Here's a very cool. functionality of the app and then like all the options that you have now and the connectivity through people like super smooth It is very smooth. Here's this is very cool. This is what I love about the internet is that it's so free that People jump into it and you look at like you know three years ago. I would have said Pandora Pandora is gonna run rule the music market Totally, but somebody else has figured out a better way to do it And now they're taking over like Spotify's legit superior to yeah, I agree to Pandora. I'm I'm much prefer spot. Amazon got music Amazon prime music. See that pan is to Pandora used to be I used to like Pandora because it was like listening

to the radio, but it was to you. It's more for lazy Spotify has that feature now. Yeah, Spotify has the radio feature. Like Instagram now having stories. It's literally Snapchat. Yes. Didn't you make a music playlist on Spotify? Yeah, yeah.

So my Spotify handles, my old handle, we love to hate Adam. So we love and then the number two and then hate Adam. And then I made it. Is all jams from when you were, I didn't know I did a bunch. So I have rock, I have hip hop, I even have my like easy listening when I'm smoking weed fucking

Playlist. Yeah, yeah, I know I rock and like yeah, yeah, yeah Yeah, yeah, yeah, I'm a couple of this so I don't remember my handle. I'll have to get back to you But yeah terrible promoter You could find me on there, but you know, then I did my high school playlist put on the forum Okay, there I was once I got back on Spotify, and I was firing the count back up, I kind of cleaned it up for if people were to be because I've never used it to try and have an audience of people that would be sharing my playlist. Yeah. I always just used it for myself personally. But now that they

make it the interaction and the connectivity to people like that, I think is really. Oh, I love it. I said share back and forth with my brother because he was like trying to like show me like an RSU stoked on or whatever. It's great, man. So you were playing, when we were driving back from Chico, Adam was playing his playlist. And it was all songs that, it's like the reminiscent mix. Yeah, and then there was, what song was it that came on,

Justin, where you're like, oh, fuck, the song made me cry, hello hardwitz. What was that song? Oh, yeah, it was from stained song made me cry. Hello hardweets What was that oh yeah? It was from stained? Yeah, you know like oh my god. What song was that it was the one that was like breakthrough or breaking I don't know when you're talking anyway like the cycle Yeah, so what happened? It was sad. It's so funny because like I remember it distinctively and we were talking about that movie that you Just watched and like how I'm really sobbing in that movie and like dude I haven't like allowed myself to cry

You know like I always hold it like I like I bury that shit and So like I was in Chicago and it was fucking freezing and you know like I had just like moved away from my girlfriend But I'm still trying to keep it working and we all in love with her totally. Yeah. Yeah It was like a four or five year thing, you know, and like all three like my high school was like the high school, you know, first love thing. And so I'm out there trying to kind of recreate like make a name for myself, do my own thing. She went to Cal Poly. I'm like, I'm gonna go do my own thing, you know, and so like, I just remember I didn't know anybody. So I have that going for me.

You know, I'm trying to make friends. You know, it's fucking freezing. It's like 30 below. I wasn't used to that. All this shit that I started taking all that on. What did your girl for break up with me? Oh. And so, like, and we had gone back and forth, like, you know,

like, but anyways, yeah, she broke up with me. And it was like, I was in the shower. I was like, thinking about all this shit. And I was like, and you just started I was like and my that song was playing like in the In like so in the in the passway there, but in the dorms, you know, there's that like I could hear it Like somebody was like jamming on it like and so I like kind of like like jamming on it And I'm like, oh my god. I was getting so sad

And I just thought I was like, you know what? Nobody's in here, the door's locked. Like, I'm gonna fucking cry. I said cry, and it was just like the floodgates. You know, I was like the... WHAAAAHHHHH! I'm in the... Yeah! It was like, it's not, and shit.

So you had a good cry. Like, I was like, I was so embarrassed. Like, I was done. I was like, what was that? Were you know I was so embarrassed like I was done to you I was like what was that were you disgusted with your I was like I punch myself in the head you know how old were you I was I was 21 maybe 22 that's so funny that did it feel that it feel good afterwards the fucking let it out yeah I was like was like, oh, yeah, it felt good, but then the rest of the day I was just like,

ugh, I guess it felt like gross about myself. You know what was that? I haven't cried like that since the same, almost exact same age, dude. What? Yeah, what happened? High school sweetheart, same, you know it's crazy? It's like crushed me.

Chick, they went to California, Emily Meyer, she listens out there. She's the only girl that ever made me cry like that. I actually care so much for that. I fucking, I punched a hole in my door. I laid on my bed, played music in my ears all day long and cried, just cried, dude. Cryed in my room. Fuckin'

Put headphones on, put it in my stereo system, listen to all the fucking sad songs, and just fucking cried for like 12 hours. You did. Like once you get to that place, you start feeding your sadness. It was that. You know, so I have a crazy story this. So people always trip out that I'm just picture you guys crying. You know, I want to hug you guys right now. You know that it's funny that you said that right there, Justin, about how you like feed it. It was a weird thing for me that I was so sad, so hurt,

and felt so sorry for myself that I was finding ways to like, like punish myself more. That was when I started listening to country music. I started listening to country music as a punishment. I always talk about that. She like country music, I hated country music. I started listening to country music

like to almost like a punishment. It's like a punishment. And they're tearing yourself. They're not even obliging it. And they're not even listening to a bunch of good, a bunch of good guys. Yeah, you like look at a picture of her and just cry. Yeah. Oh.

That's, you know what it is. So people don't talk about this. Like men, we, we, we, we, we, we're not typically not as expressive emotionally as women are. That's just a fact. It's a stereotype. It's a stereotype that holds. But there's some science to support that.

However, we're also taught that showing emotions other than anger is unacceptable. It's embarrassing. Nobody wants to think about it this way. For those of you listening right now, we're like, no, it's okay if I cry. Bullshit. Imagine if you're in a restaurant. You don't see that. And you see a woman kind of crying in her hands

and imagine how that makes you feel. It makes you feel sad, right? You feel sad, you want to talk to her. Now imagine if you see a grown man doing that, how uncomfortable you feel seeing that. You think the world's like collapsing. Because society doesn't make it acceptable. So what happens is man is we bury it and we bury it

and we bury it. And then when we finally give ourselves permission, it's like, broom, we're gonna just all, broom. It's like vocal. Dude, it's like, I had like redness in my face for a couple days. Dude, I had a trainer that poured this dude was so nice.

I'm not gonna say his name. Great guy who rented space for me and He was going through divorce around the same time that well before I did right So he was going through divorce my marriage was on it was kind of Coming to the end, but I still was married and I remember him He would come and talk to me about it and I you know being in with talk to each other because I was I thought for sure Mine was probably gonna end and he was telling me how about how sad And I'd be in him with talk to each other because I thought for sure mine was probably gonna end and he was telling me about how sad he was. But he wasn't very expressive.

He was typical guy. Like he's not gonna show up and do another guy. He's not gonna show any emotion. So he's coming in and he's doing his thing and he's always smiling with his clients. And when they're gone, you can tell something's bothering him. Well, one day, I guess is why finally was like,

she sent him the papers. And when you're going through a divorce, there's different, I experienced this too. There's different phases of where you're facing reality. Like, step one, move out of the house, that's a big shock. Step two, we're not gonna work this out, that's a big shock. And then the paper, when you actually get the paper

and you sign it, that's a big shock. And then when you get the thing back from the county that says you are divorced Those are all different levels. So she sent him the paperwork to sign like she's serious like a hundred percent Now there's no doubt because I think in his mind he was thinking Maybe we can I don't know. So anyway He comes in and he's talking to his client and he's late He's like ten minutes late and I hear him talking to her because it was a small facility and he's talking to his client and he's late. He's like 10 minutes late. And I hear him talking to her because it was a small facility and he's saying like, oh, I got the paperwork today,

I got signed it and it looks like it's a done deal. And she's like, oh, women very empathetic. And she's like, oh, I'm so sorry. She's like, and she gives him a hug. And so she's hugging him and he kind of tries to break away for a second, but she holds him. If he broke away, he would have been out of life. He would have made it out of life.

Yeah, she could have been out of life. She could have been out of life. She's good will hunting his ass, dude. Good will hunting his ass. So he's in the front. He's in the front of the jet your fall. Exactly. So she's in the front of the gym with him and she kind of hugged him and you can see he

kind of let's go with his arms and so now his arms are at a size, but she's holding him still and she starts rubbing his back and she's like it's okay like it's okay it's okay and then all of a sudden he starts crying a little bit and then she starts like squeezing him and then he loses his shit and it is I it is very unnerving to hear a grown man ball. You know what I tell him? Like he was like, and for like five minutes, loud screaming, crying,

boo, and the whole gym was like, what do we do? And I remember thinking of myself like, you just do in a curl in the corner like, no dude, I remember feeling, I remember thinking like, this is, wow, this feels weird. You know, I tell them, I tell with a few guys

that actually cried in sessions that I trained them before. And every time you know it, it had to deal with stress, work, and sex life with their wife, their partner. It was something that, you know, I didn't have hundreds of people that I dealt with like this, but there's definitely a handful of guys that were 40s, 50s. And it was when I first started to realize how common it was for that to actually drive people

apart in like a marriage where, you know, guys driven his whole life, goes to school, gets his degree, gets a really good job, works 12 hours a day. That's a girl that has an eye on all the time. It provides the house, they have the kids, the family, and then it's like, never has sex. Like six months go by and they never have sex and it's like, and they have no drive for

it. And they don't know and they don't know how to get it back. Like that would happen a lot, dude. I had that happen more often than I didn't realize how, how common that was. So helpless, yeah. Right. With, with men and exos and I remember helping them connect that to diet and exercise and training and how much that all helped.

And man, I've seen some dudes break down over there. Yeah, I don't have a, I don't, for me personally, I'm pretty aware of it. I'm not, I don't have an issue. Like I'll definitely tear up for good things. I don't really, I've never, I haven't really balled in a long, fuck dude, I'm tearing up like crazy. Yeah, yeah, yeah. Yeah, yeah.

I'm all extra-june right now, man. Oh, I watch a commercial. I bet. Whoa. I was watching something the other night all by myself and he could treat it fall asleep and I caught my, what movie was it? Fuck a camera. What movie it was. It's a movie I've seen like a hundred times though, you know. A good movie. It's all commando. It definitely wasn't like a wonder. It wasn't like something fucking super like sad like that, but it was definitely an emotional movie and I was by myself at night and I'm all sucked into it. I had my headphones on, actually, I was listening

to it. I would keep her awake. Yeah. And, uh, whoa, fuck, dude. Where's that coming from? My kids will do that to me. If my kids do anything at all, it doesn't even have to be anything great, it could be anything. My daughter the other day, we gave her, we at the dollar store, they sell like Christmas cards, like generic Christmas cards, so we bought a box, and my daughter was like, oh, can I write some cards? Well yeah, sure no problem.

So she puts in the card like, Merry Christmas, Papa, I love you, and like makes a little envelope, and then hands it to me, and I'm like, you made me a card? You know, I'm like, you know, lose my shit, you know, or that. I Saw I saw my dad cry once and it was just senior dad cries tough, man. Bro, it was different because my dad's a bit of a cry My dad is never only one day only one time. He's a big soft. Yeah, I only saw my dad cry one time and it was

He's a big soft. Yeah, I only saw my dad cry one time and it was, my sister was in the hospital. She had some health stuff going on and she was a kid and she had the oxygen tube, you know, and everything and she's laying in bed and we were all there and my dad like rushed from work and he walked in the room and I saw the look on his face and I saw, he started to tear up and he just turned around

and walked out. That's all I saw of him crying, but I knew my dad was crying. That was weird as a kid to see that it felt so strange to see that man That'll make you cry it right away. See in a debt senior dad cry. I'll make it make a kid cry I don't even know why you're crying dad My dad crying remember just like start crying with him like what are we crying? Crying because so somebody's crying, like, aren't you dad's crying?

No, God, I'm just crying. I'm just crying. I have no idea what we're crying. Yeah. You just wait to. I think that's funny though, isn't that crazy how that you can be impacted like that literally?

I take on that. Being a young boy, seeing your father cry, could make you cry without even knowing why he's crying. No. Because it's, because it never happened. Yeah, yeah, yeah, yeah. It never happens. Like you don't cry that much at all, but that's such a powerful moment for you to see that that it makes you cry.

Because of what they represent, there's just the stoic sort of figure in your mind, you know, that like has everything together. And if they're like not together, it's like, oh no, the world's not together. What's happening? I think you're right. I think that's what it is. It's like the whole sudden this guy is falling. No, there was one going through my divorce. I remember my kids, you know, I would talk to them about it and whatever, you know, kids are funny the way they process things. So they wouldn't

want to talk about it at some point and then they'd you know bring it up randomly or whatever. And I'll sit with my kids and we're watching a movie together and you know, my son looks at me and he goes we're watching a movie together and you know my son looks at me goes You're a really good dad, you know that and I was like oh that would make me cry. Oh my god I'm gonna be cry cuz you had a nowhere like that. Yeah, you're a really good dad You know I'm like and it wasn't followed up with it dad I want a new Xbox earning like that like tell it be like oh you didn't have to yeah, I mean next day brand new Xbox I am a good dad Here's's some shit. Here's something cool stuff.

Anyway, yeah, I've had moments like I'll come home like we've been on a trip or something like I missed you so much like I can't think and where's dad? And I was like I'm gonna go to the bathroom. Oh, so funny, so funny. Anyway, dude, I can't wait for us to get our shipment of the gold. I can't wait for you guys to try the gold juice from Organifi. I cannot wait for you guys to try it. We put that Sean, you told Sean is gonna order the waiting for it. So it's got, did you already plow through that bottle? I'm using it every day.

First off off it tastes Really good remind me again. What what is inside of it again? It's Ray. She too, Rick. It's all it's like anti-inflammatory Doesn't doesn't the doesn't red have right she in it too. No red is rodeola. No green has no green has Yeah, I wasn't green. Don't listen to I thought right thought Rayshi was in red too, no? No, no. Oh, it's got beats. It's got beats. It's got beats and it has. The red juice has all that, right?

No, the gold juice is like turmeric. It's Raishi. It's, let me think, there's lots of phytonutrients in there. It's very, I can see what they were trying to do with the formulation. They were trying to do with the formulation. They were trying to create a ginger, lemon balm, turkey tail, which is a type of mushroom. They're trying to create a nighttime product

that's gonna be relaxing and... Decentrousin. Parasynpathetic. You know, parasympathetic. I like that. So, yeah, so I've tried it at night in warm coconut milk, which is really good, because it's got this caramel-y flavor to it.

Oh, really? So I'll drink it at night, and you do notice you kind of feel cool and calm, like calm afterwards. And I'll also, I've also combined it with, if I'm gonna have a very strong dose of stimulants, this is just something I've learned myself. Something that I've done in the past

is all combined a strong stimulant with something that's more relaxing and it'll give me an even energy instead of getting kind of. I'd say that's the same theory of using my Thienine with caffeine. Yes, yes, exactly. So I can't wait till we get it so you guys can try it because I think it's there,

I'm gonna say I think it's one of their better one of their best products I think they hit it out of the park well. I use the green. I'm using the She's gonna says that they're like selling like crazy. Oh, are they yeah? I'm a huge fan of the green juice. Yeah, I'm using it twice a day right now Just because of the awesome going to and then I just I just add a pill on top of it too Oh for the to get your testosterone Yeah, because you want to me to go go three times a day is just fucking hard, man. No, it's not.

Yes it is, dude, to make, to make a shit. You make it sound like I said, like, all right, Adam's what I should do. I should, I should climb. He's always mountain every day. You're taking a pill. I'm keeping it, no, there's powder, it's powder and pill. Oh my bad.

And drop, and a drop. You got me, you got me with a drop, or you got me with a pill, and then you got me with a powder. Yeah, I'm having you take a quarter step, I'm like mixing it all. And Ashwaganda, and I think Tribulus, I had you take to try and support your body's natural

testosterone backup, but you're doing okay, man. You're hanging in there, dude. I'm hanging in, it's rough, but I'm hanging in there right now. Right now, we had a ton of people that were asking in the protocol, and I will give everyone the protocol when I put together the consistency of a solid protocol

because what I'm not. You don't wanna advocate someone's not working out. Not exactly. And I'm not gonna bullshit people on stuff. Here's a deal, and I say this in the show all the time. All these fucking supplements, all these things that I'm taking that are natural tests. If I'm not doing the big stuff, sleeping really good,

taking care of stress in my life, fucking training, nothing's gonna increase my testosterone more than those things. So, I'm not gonna bullshit you. That right now, that's a big focus from here. I know, like, the hardest thing that I'm having, I'm just wanting to lift and be consistent. And I know it's the best thing for me.

Isn't that crazy? You know it's the best thing, but because you have low testosterone now, you don't want to let it get as motivated. It's a mother fucker, man. Well, you probably don't, imagine, you don't get a pump. Probably, it's hard to get a pump. You don't feel connection You don't want to. It's a mother fuck. Well, you probably don't imagine. You don't get a pump. Probably hard to get a pump. You don't feel connection to your muscles like you did before. Fatigue fast. I'm weakest fuck. Yeah.

My body's not responding. So I'm not responding. I'm just trying to slow the decline. Yeah. It is. It is. I mean, it's definitely. Are you doing anything diet wise? Like have you bumped up your cholesterol? Yeah, have you done bumped up your fat and cholesterol? Yeah. My fats and cholesterol pretty high. Typically run. I mean, I stay on ever since we ran Keto and did that. My pro macro profile is forever a moderate protein intake, a high fat.

And then, you know, intermittently, I have these carbohydrates, which I, again, I'll admit right now with the holidays, the traveling, everything like that. That's why, too, I haven't, you know, told people a protocol. Right now, I'm just trying to be consistent about everything that I the traveling, everything like that. That's why too, I haven't told people a protocol. Right now, I'm just trying to be consistent about everything that I'm taking, everything that I'm doing, and then I'll be able to report back and say this. Coconut oil, bro. Throw coconut, because it's got those saturated fats

that have been shown to boost. So we've got, Doug just got the coconut oil from the private market. So just start putting that on fucking everything, man. Throwing your coffee. Just coconut oil, I already have chicken. Coconut oil right now. Rub it on everything.

I'm like, right on a ball spoon in my BAA or what are the hell you call it? Is this ba ba? How do you say this? Ba-e? I don't know. Is it Thai? Is it Thai language? Almost sounds Vietnamese but I don't know.

Bia, bia. Sao a di cup. It's not the same Thailand. Sao a di cup. What does that mean? You're welcome? Okay, so see that's what I say I would say sourd cup and My girlfriend said I was a safe faster though. She said I was making She was yeah, she said that's wrong. I see yeah, that's when I was in Thailand. Okay. Mm-hmm. I don't know why they don't like me

That's why they put that's why they give me food toys. Battle acts their language. Exactly. Give me the bird! Bring on the estrogen bird. 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

the performance the added edge. Try Organify totally risk 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. BEEP! Our first question is from Gemma Sejman. You guys talk a lot about the importance of weight training

and although I completely agree as a triathlete, it's very difficult to fit it all in. What sort of strength training would you recommend for someone who can feasibly only manage two sessions a week? We've talked about this. We've talked about this with, when you're an athlete, your sport comes first.

100% like that. That is your priority and it should not, your weight training should not cut into that it should compliment No, I experience this personally when I did your Jitsu years ago I remember I would train Three to four days a week which is a lot of Jiu Jitsu because the Jiu Jitsu class was two and a half hours The last hour of that class or so is all sparring. It's very strenuous on the body. And on top of that, so I do Jiu-Jitsu three or four days a week,

then I would lift three or four days a week. So some days I do Jiu-Jitsu and lift because I thought I gotta get all my lifting in. And the only thing that I succeeded in doing was fucking overtraining my body. And I sucked at Jiu-Jitsu. I didn't get performance benefits from Jiu Jitsu and weight training until I cut my weight training down to once or twice a week.

So then I'd go to, you know, I'd do my Jiu Jitsu four days a week and I'd lift weights once, maybe twice a week at the most. So if you're a triathlete, first off, if you can only manage two sessions a week, that sounds to me like you're just, you're trying to squeeze in as much as you possibly can. You might even be overdoing it. Once a week would be plenty. When I'm playing ball, it's once the two times a week. Like when I was, and I'm just like a fucking broccoli guy.

I'm not even like of trying to be pro or fucking be considered myself a triathlete. Like you consider, if you consider yourself a triathlete, I know that the training that's required to excel at your sport, again, the weight training should complement. It shouldn't be something like, oh, I got a fortune. I do however feel like, and I know some sports are pretty much year round. You know, and people just like keep this habit up of like, you know, training consistently

like five, six days a week, like doing their sport like crazy. Whereas, you know, I feel it's nothing but beneficial to go through a few months of just, you know, strength training and like going through an actual offseason and designating a time period where you're not competing as much or you're barely competing if that and you're really focusing and honing in on building the body back up, you know, focusing on just delivering that strength signal to its maximal capacity and then, you know, timing it out. So now we're going to ramp back up and then get it. It's give and take. It's give and take no matter how we how we drum it up or look at it,

any sport is not ideal for the body. And you just have to understand that and be okay with that. And for every bit that you scale back and you introduce weight training, your body's gonna think you and you're gonna benefit. Your sport may suffer from it a little bit. If you start to scale back on the amount of training, the amount of months like Justin's saying that you're doing, and you're gonna start implementing

an off-season training program, well guess what, your body is gonna benefit for sure from that, you may not, it may not translate into making you a better athlete, necessarily, it could, if done correctly. Yeah, because the triathlons are insane. You have three separate skills. Yes, you need to be having endurance and strength

and whatever, but it's three very different skills, running, swimming, and biking. And it's a lot of all three. It's a lot of all three. It's always just hammering your body from all kinds of different directions. And all three of those, there's a lot of technique

that's involved with all of them. Cycling, cycling by itself. You could train all the time as a cyclist and you could do it for years and still find ways to improve. The same is true for running and especially for swimming. And so if you're an actual competitive triathlete, you're probably training a lot throughout

the week. You're probably doing, I don't know, a couple hours a day almost of something because you're either swimming a lot or you're running a lot or you're biking a lot. It's just a lot of stuff. So you want to throw resistance training on top of that. Well, maybe once a week, and I don't think the goal of your resistance training should be, especially if you're in season, if you're competing, the goal isn't to get stronger, because good luck pushing your body with weights while you're doing all that, you're going

to actually set yourself up for failure. What I would do is in season, the resistance training is completely mobility-faced. Thank you. It based, excuse me, and- I was just gonna say trying to make your joints bulletproof, like really reinforcing the integrity of your joints because that's what's keeping you intact.

I would take a foundational day from performance and a mobility day from performance, and those would be my goal for two a day. That's right. This is a client of mine. I would say, take one day from performance and a mobility day from performance. And those would be my goal for two. That's right. This is a client of mine. I would say, take one day from performance and take one day from performance the mobility session. And those should be your target today.

So one day, you're really doing a lot of strength type, you know, multi-plan your type movements, full body. And then the other day, you're doing all flexibility dynamic movements. And when you're off season, when you're out of season, when you're not competing, first off, you should be training less anyway. So if you're off season, when you're out of season, when you're not competing, first off, you should be training less anyway. So if you're an athlete, if you're a triathlete, and you compete in your in competition season,

and then you've done your competition, if you're not scaling back on your training afterwards, you're setting yourself up for failure straight up, but you're an idiot. You need to have an off season and an on season. When you're off season, you're training much, much less, you're doing much less volume of training. That's when I would put a little bit more emphasis on resistance training because you have the time to do it. You have the recovery ability now to do it.

And because it's the right time to try and build a little bit of strength. Again, you're not going crazy because you're still doing your other biking, swimming, and running, but that is the time when you little bit of strength. Again, you're not going crazy because you're still doing your other, you know, biking, swimming, and running, but that is the time when you start to add strength. When you're in season, getting ready for your competition, it should be mobility,

more preservation. That's it, 100%. You try to combine the two, you push weights, and you push training for triathlons, you're asking for trouble. All right, our next question is from Dylan Austin. Someone told me that adaptation isn't as important as progressive overload.

He essentially called it pro science and claimed that you could stay low rep as long as you're adding weight and get all the results you desire, true or false. Yeah, so I liked this question. Yeah, but he was obviously talking to a little bit. Doug, did you take off right now? Yeah, I gotta step out for a little bit but he was obviously talking to a lot of them. Doug, did you have to take off right now? Yeah, I got to step out for a little bit.

We'll read the next two questions over there. Yeah, I like this question. I like this question a lot. I like the fact that whoever the knucklehead is that told you this, that claimed that adaptation is bro science is a knucklehead for that. How do they even, adaptation isn't important as progressive overload? Yeah, those are two different things. If anything, if anything, it's the other way around anyways.

So, wrong, but where he's right, you could. You could stay in that and all, and just consistently just put weight on and put weight on and weight on and you could absolutely progress your body. Absolutely could. You could do, a lot of guys do that in strength. A lot of your strength training athletes

never, ever leave five repetitions. And they continually just add weight, add weight, add weight. But I mean, we've done enough studies now to show that there's a better way. Yeah, and there's a much better way now. Strength athletes, periodized. They still, they still face, they may not go to supersets and higher apps, but they do manipulate percentage.

They manipulate. They manipulate. 75%, 75, 80. They're really ever working over 80%. Yeah. If you've always focused on progressive overload, and you just always think about ramping up the entire time, you are going to eventually hurt yourself and develop some really bad recruitment patterns. You see this with lifters who just focus on

squats, deadlifts, and bench press, and their weights go up, and you can see their mechanics, and you can call them out. You can literally say, yeah, this person's probably gonna get hurt at some point, and they do. As far as getting results is concerned, if you're in power lifting, then definitely follow power lifting programming. If you're specifically an athlete for power

lifting, if your goal is to build muscle and build strength overall, you're going to do better in the long term by changing rep ranges and changing all the variables and getting your body, because your body will, okay, your body always adapts fast this when the stimulus is new. This is just the fact. Anytime you change something, you're gonna notice a quick change in your body. If you stay in something for a long time,

you will notice your body will stop progressing. If it was as easy as adding weight to the bar, then it would be easy. Everybody would have- I'd be hercules by now. The fucking every, for 20 years of lifting, if I just added five pounds every fucking two months, the bar, then it would be easy. Everybody would have... I'd be hercules by now. Yeah. For 20 years of lifting, if I just added five pounds every fucking two months, I mean... Your bench press will be at 5,000 pounds.

Yeah, yeah, it doesn't work that way. Well, there's, I mean, there's the skill factor of like you get really good at a skill when you do it consistently and frequently. And so, you know, that's definitely the appeal on that end of it is like, these very specific lifts, I I'm gonna get, I'm gonna hone in on the mechanics, I'm gonna get really good at this. But, you know, like they could do a lot better if they intermittently step out of that protocol, and they go into another adaptation.

100% the meatball that said this has to be, you get them. It has to be a fucking power lifter, and only a power lifter, which is fine. Yeah, and that's all you do, then that's whatever. But I'll tell you what, I'll take the fucking Pepsi challenge all day on somebody who lives like that versus somebody who follows.

That's all the reference, bro. Is it that old? Yeah, we have a lot of, most people get it, though, right? You guys get it, don't you? No, I just, you know, because I've been on a roll lately. I just want to acknowledge that. You guys are capable, too.

Yeah, but we're not on a 20 year olds podcast right now. We're on our podcast. So, of a 35 year olds are listening, so they get it, right? So, but I mean, if you take two people heads up, but just starting and you say, okay, for the next three months, you're going to, or even three to six months, however long you want to stretch out, you're going to run a maps protocol,

and then this person's going to purely just train for strength through a powerlifting meet. At the end of those six months, maybe the guy on that's been training for the powerlifting meet might edge out the guy's strength wise, but as far as changing the way you look and your overall strength, your overall muscle,

your overall body fat loss, the person who actually periodizes and underlates their programming, will fucking smash that. And there is specific programming for powerlifting, weightlifting. And there are specific, but again, they periodize. I don't know any powerlifters who are successful

who just constantly progressively overload. Yeah, the person who answer this is like a meatball guy who follows like powerlifting protocol and he doesn't even really probably understand how it works. Okay, so here's what I see. When I see people who talk like this, do you know how they progressively overload? Because I've known a lot of people like this,

we're like, oh, periodized. I just keep adding weight to the bar and I just keep pushing it. Do you know what they keep pushing? The amount of steroids that they take. That's what I see. I see guys who, boom, no joke. Like guys who, their body will plateau.

And instead of changing the programming, they see see, keep it real. That's it, they just add more. But, yeah. Guess what, that'll work. Yeah. That works too. That is another plan.

Right. Yeah, no. I'd say what, your best bet for long term success is to phase your workouts. It is all about adaptation. I don't know why this person says adaptation is an important, that's exactly what you want. Getting stronger building, that's all adaptations.

Well, explain what adaptation is because obviously this person doesn't fully understand what it or whoever is saying. Adaptation is just your body responding to a signal that you send it. So it adapts. Right, yeah, getting, it gets better at whatever that is, right? It can get worse too.

It can, it can, it can, it can adapt. Yeah, it can adapt downwards too. So if I stop working out, my body adapts to not working out by reducing its muscle mass no longer needs it. Yeah. It becomes more efficient with its calories as a result and a lot of stuff. So, no adaptation is what it's all about. Well, progressive overload is technically adaptation too.

Oh, progressive overload means. Yeah, all right. Well, because you're, if you're progressively overloading your body, is having to adapt to the new amount of volume. New load that's why I'm saying that's a, it's weird that they put it in there. Stupidly, yeah, fresh question. Should be a flag right away that whoever's

giving the information to this. What's the next one? Next question, who's gonna read that? You want me to read that? I can't read so. Daniel, Danielle CF 2000. What's your opinion on physical therapists instructing clients to take some time off completely

from the gym? Do you think less severe injuries, such as shin splints, should be rehabbed while continuing to work out in the gym? Or should there be weeks of complete rest? This is a good question too, because this is something to your body. You do get, you do get some PT's, you do get some doctors

that give this recommendation of staying out of the gym clean. Now, you got to remember that when these guys and girls give these recommendations that it's solely based off of liability. It's liability, right? If I'm a PT or I'm a doctor and I have somebody who comes in with whatever injury or condition that they have that I'm concerned that they're right, they could hurt themselves more.

They're assuming people don't have common sense. So they're going to lean on taking it safe, because the way they're looking at it is like, I care less if this person puts on five or 10 pounds of fat whether off the gym for a month. I care more about them not injuring themselves more than they've already injured themselves and so that's where this recommendation because no it would be ideal to be in the gym and moving now what you're doing in the gym. That's everything. It is everything. That's it because there are two sides of this so I'm gonna play devil play Devil's Advocate with the physical therapist. I had one who worked with me who was exceptional, best physical therapist I've ever seen. And sometimes

until Dr. Brink. Yeah, physical therapist. He's a movement special. He's on another level. Yeah, I just say he's on a completely another level. Sometimes first off, it depends on the injury. If it's an acute injury, you have to take time off, you bust your knee. You probably shouldn't move it if it's inflamed and you've heard it really bad. But let's say you have chronic shoulder pain and you're doing rehab exercises and you go to the gym and you work with a trainer who doesn't understand what to do with your shoulder. That's a problem. The other thing too is sometimes you need to stop working out so that you can change

the recruitment pattern before you go back into working out. If I have a poor recruitment pattern that's causing my hip pain and my therapist or my movement specialist says, hey, listen, stop squatting for a little while. We're just going to focus on changing a recruitment pattern. Then I'll have you start squatting for a little while, we're just going to focus on changing a recruitment pattern. Then I'll have you start squatting again. That makes sense because if I'm going to keep hammering my body with heavy squats while doing exercises and movements to change my recruitment patterning, it can be very difficult because the heavy squats might override the correctional movement because it's a louder

signal. Just like sometimes I would tell someone to stop running so we can correct issues with their ankles and feet and then have them slowly start running again with new patterning. So I can see the rationale behind that. Now studies will show that movement actually with many injuries, many types of injury. It will facilitate recovery.

It makes you recover faster. Yeah, absolutely. It's logical sense. It does make a lot of sense. More blood flow, more oxygen, more nutrients. That's what the fucking muscle needs or whatever. It's good. The injury needs to recover faster.

Yeah. What you're just telling your mind and your central nervous system and everything else that this is a priority. Like, we need to maintain and sustain this movement. So let's, you know, protect and create this pattern and reestablish this pattern. Now, the mistake that a lot of people make is the same one that I made, which was I remember firing my PT because I thought it was crap what they were giving me and I could do this

myself better and why am I paying for this. So I rehab myself. And then what I did was I was so excited about my progress that I started pushing. You know, I have ACL, MCL surgery, less than three months. I'm doing single leg box jumps. Like I have no business doing that right away, but ramped it up. But that was the young full epist and vinegar of me

that is trying to prove a point that, oh, I can do this better. I'll be back faster than, and then I re-entered myself. It set me back like six months. So I think the reason why they tell most people to take that complete time off is the fear of you not knowing how much to push and making sure that you're doing

the right thing. So they're always in a boat on the safe side. But if you know what you're doing or you have somebody who's guiding you in the right direction, then absolutely being in there and working towards that or working through that in the gym, I think, is important. But yeah, especially if you're doing, I mean, here's the thing too, rehab exercises are exercise.

Right. I used to get clients all the time that would come to me and they'd have an injury, and we wouldn't work out in the gym, but it would be rehab-based. So I mean, and again, there's a lot of, I hate to say bad trainers out there, where imagine this, imagine if you had your client,

you're helping them with the fact that they have a bad shoulder, they have back pain, and then they have another trainer they go train with. You're gonna be a lot, you know, I guarantee you, we would kind of lean towards going, okay, you probably shouldn't work out with the other trainer, because I don't know what they're gonna do with you. Right, right.

I don't know if they understand this injury or whatever. Well, psychologically, like, rehabbing exercises don't feel if they understand this injury or whatever. Well, psychologically, rehabbing exercises don't feel like they carry a lot of weight for a lot of people. They're like, oh, well, this is just what I have to do to get back to actually doing something awesome. And it's like, you have to really check yourself on that and understand that the right dose is everything. And so right now, this is the right dose

and this is what's getting you to adapt and get back and even stronger if you do it right. You know where I see a lot of mistakes in rehab and this is also again why I let go of my PT was I was in this facility where there was I think I think there was six or eight of us going at the same time right and there was a head PT and they had one or two assistants underneath them

and all of us were rehabbing different injuries. You got a hip over here to the left, you got the ACL, MCL, me over here, you got someone with a shoulder condition over here. And what this clinic does is they come over, they take a guy like me and I'm over here doing ball squats. Here's a ball, put against here, do ball squats. They put a timer next to me, do this for two minutes.

Go to the next guy. Go to the next guy, tell him what to do. And we're not even critiquing more mechanics. And so what I know right away, that's our medical system doing, promote that. Well, this is fucking crazy to me, right? So this, and this is a fucking huge issue right here. So I'm doing these ball squats.

Of course, I just tore my ACLM, see all my left side. So what do you fucking think happens when I do a ball squat? My body shifts to the aside that's dominant and doesn't feel hurt. And so my squat compensating immediately. Right. Now, I'm aware of that. So I'm like, you're not the average person. Right. I'm shaking like a leaf. If I'm trying to person doesn't I know the average person is going up and down, up and down, up and down, and they're letting their body take the path that's easiest for them, right? Which your body is going to take the stronger, non-injured side over compensate,

and then now you've created poor recruitment patterns, and now you've got a fucking imbalance that ends up causing pain later on. That was what made me walk out from a facility. I'm like, oh, this is ridiculous. This is why, it's unfortunate. This is why the doctor clients that I had when I was a trainer used to send me other patients.

They would actually send them to me over physical therapy because. You them one on one attention. Well, and I'm not bound, I'm not bound mechanics. I'm not bound by insurance, I'm not bound by any of this stuff. I can spend lots of time with them. I can progressively overload them. And they just got better success as a result. All right, so the next question is from Joe Buns.

Hey, Joe Buns. You get some buns. How do you guys balance science with anecdote? While studies can have useful information, if they aren't practical in real world situations, anecdote would seem to trump studies. Let me tell you why I like this particular question. So, and bear with me.

I do like this question too. The, in the past, now anecdote is not evidence. So an anecdote would be, you know, my great-grandfather changed smokes since he was the age of 13 every day, smoked a cigarette every single day, and would chain smoke,

literally light one cigarette to the other one, and then pass it in his mouth. Yeah, and he lived till he was, you would even wait. It's like old words. You would even wait till late for the other cigarette to go out. No, everybody, this was, it's less gags and he lived till he was you would even wait old words I would even went away for the other cigarette to go out. Oh, he Everybody just got keep it going It's not like he would smoke while eating dinner. He was just always smoking and his cigarette

What you mean he's setting his set his bed his sheets on fire a couple times because he falls asleep with a He lived till he was 92 years old So anecdotally cigarettes fucking you know the great they're great for longevity. But it's not evidence. Obviously, we know that cigarettes are bad for you. So we've always said anecdot is not evidence. However, you say something you've said it before. I don't know if you're gonna write you and I think it's awesome is that antidote is normally what propels us to actually do the research. Antico drives research. Right. It drives research. And what's cool about. We didn't have antidote first.

We wouldn't have research. There's no reason to research something if people aren't coming out saying, hey, this is fucking me up. I tried this and whoa, it did this. Right. That's why. That's right. And what's cool about today is in the past, when Antico would drive research, the Antico

would have to get so big and so loud that finally scientists would hear about it and try. And by the time it got to this point, it happens a lot faster now with the internet. Way faster. Because now I can go online and I can, you know, if I have rheumatoid arthritis in the past, like, were I going to meet, you know, 100 or 500,000 people with rheumatoid arthritis and to hear their anecdote? I couldn't. I couldn't do it before. I mean, maybe go into convention or something, but people with rheumatoid arthritis and to hear their anecdote, I couldn't do it before.

I mean, maybe go into convention or something, but they didn't exist, like what would I do? Today, I can go on the internet, and if I have rheumatoid arthritis, there's forums that I can join, and I can read anecdote from tens of thousands of people with rheumatoid arthritis, and it's gonna drive me to reading about

and researching things that I may not normally have heard of. So I have personal experience with this. I have my, my god son, who's also my cousin. He has Crohn's disease, I've talked about him before. And his mom, my aunt, is a registered dietitian. Very smart lady, great mother, hard worker. So, but unfortunately her Western medicine education with diet, you know, being mother, hard worker, so, but unfortunately, her Western medicine education with being a dietician, provided zero answers for Crohn's disease.

In fact, the Western medicine model of treating Crohn's disease is anti-steroids and or medications that are like chemotherapy to suppress the immune system. And that's it, there's really nothing else. You don't understand it, let's just kill it. There's really nothing else, right? or medications that are chemotherapy to suppress the immune system. And that's it, there's really nothing else. We don't understand it, let's just kill it. There's really nothing else, right? But we have the internet, she goes online

and she joins these forums, and she starts reading anecdote from all these other people with Crohn's disease, and she reads and sees that all these people are talking about something called the carbohydrate-specific diet. And this is a diet that, similar to paleo, very similar paleo, where they avoid all grains and they do a few other things.

And I'm not super informed on the details, but she learned about it from the forums. Now, there was no research supporting it. There was almost no research, maybe some animal research, or you could stretch out a little bit. But there was that. So it was all anecdotes, but because she's on this forum, and she sees thousands of people talking about it, she's like, let's give this a shot. My cousin went into full remission

by doing this carbohydrate-specific diet. And today, five years later, there's now super, like big-time research going into these type of diets for Crohn's disease. So because of the internet, what I love about the internet is it makes, you could be a part of a very small minority group, but when you go on the online, if you're a furry, you're a fucking, like nobody's a furry, right? But there are online forums with about 500,000 people who are furries, because worldwide, just furry feeds. Yeah, worldwide, there's enough of you guys to join online, we need to meet up.

So you could go online and you could start to read anecdotes. This is why full body workouts and increasing the frequency you're training is now the fucking thing. When Mind Pump first came out, we were talking about full body workouts, maps, programs, or design around them, and we got laughed at. It was all about body parts splits.

Everybody said, oh, that's for beginners, that's old school, it's not as effective. Now you got gyms to Pony, talking about full body workouts, a superior, bodybuilding.com is the one, promoting it. Why? Because online, on the fitness forums, people are talking about it and they're like, look, I don't know what these body builders are talking about,

body parts splits, I'm doing a full body work on, I gain five pounds of muscle, I gain eight pounds of muscle, next thing you know, it's bodybuilders are talking about, you know, body parts splits, I'm doing a full body work on. I gain five pounds of muscle. I gain eight pounds of muscle. Next thing you know, it's like what everybody's talking about online and enough anecdote is evidence in my opinion and it's driving science. So how do we balance the two of them? For me, the way I balance is any, every in and every study,

I always take with a grain of salt. Every, it's like, to me, I look at it like a great compass or a great place to start. Who put it out for one? Right. Because you have to know that. And most studies are short term. So there is always going to be, and there's always exceptions to the rule.

I think the number of studies that are duplicated are like 30-something percent. So most of them can't even be replicated. Right. Most can't even be replicated right most can even be replicate exactly the same So yeah, no, this is a flag. I think studies give us a nice a nice kind of direction. Yeah direction to be looking at something But I actually I think antidote for antidote actually at that point is ways as heavy if not more heavy then when there's enough of it Yeah, comparing the two. Yeah, that's all I make decisions Yeah, when you get enough of it like another good example, I love this one was when I, well, my kids, when my son was first born, I asked the doctor, he had a cough, and I told

the doctor, hey, honey, should I give him some honey? You know, he was like one or two first cough. And I thought, I told her, I said, you know, I know it's an old wives' tail, but should I give him honey? And she goes, no, they've actually found in studies, now that honey contains a compound that acts on the part of the brain that causes you to cough, so it suppresses the cough.

And so it definitely works. Now, which has been passed on for generations. It's all anecdotes, because 10 years before that, the doctor would laugh at you, now honey. That's an old wives tale But there's some evidence now there's evidence suggesting it and so I don't have any problem with anecdote now When I have an issue with anecdote is when anecdote is driven by Marketing companies Which they can also drive behind they can also drive studies, but a lot of them drive anecdotes. Like, hey, this guy lost 30 pounds doing,

you know, our special program or whatever. Or when it's one person, you know, who's having experience. That's a really good point. I mean, how do we filter out or how are we objective with and how do we, I mean, I guess a lot of that comes with just experience. It reminds me of when the IFYM crave

and the cheat meals all came. Like I could wrap us, I could attach studies to show why having a cheat meal is good for you. I could wrap studies around and show you why, you know, following your macros is good for you. But I know from my experience, from the thousands of people that I train, that allowing someone or telling,

scheduling them a cheat day in there is not successful. Not long-term. That what that ends up doing is it ends up giving them these critical battles. It is. And when you've trained enough people, you realize that the psychological piece is much bigger than the macro exercise and all the other pieces. And so when you understand that, and I wouldn't understand that had I not trained all these people, then you can refute some of this science that's out there that's like, okay, well you're right.

The science does show that in a controlled, perfect environment, if you eat this way, you can lose what you can do this. But I know, after the tons of people that I trained that nine out of 10 people that I give that say. I'm gonna stick to it. Yeah, won't be able to stick to it, we'll create bad habits from it,

may have some autoimmune, I mean, you're gonna get all this other stuff with it. So, yeah. I think a lot of the objectivity from us comes from just the experience of, you know, seeing enough people. And when you, so when I see a study, or I see something come out, right away I'm gonna apply it to like, okay, the people that I've dealt with.

I've seen this before. Right, have I seen this before? What does this look like? I mean, even like with the ketogenic diet, I mean, those that have been listening to this show for a very long time, remember, I mean, I was real quick to come out. I came out and said how awesome it was,

and then I was real quick to come out and counter it because I saw right away the tendencies that it could lead to, like of bad, still eating bad. So yeah, ketogenic is so great. All kinds of studies around it, yada, yada, yada, but then at the same time too, the taking people and making them only eat these types of foods could also hurt them with their food rotation

and getting other things that they need. Which for me, I know that the average person has a hard time with that. Well, I'm always skeptical with a one solution answer. Right. Do you know what I mean? Like I just, I can't accept it. It's always depends.

It just never, it never works out like I mean one plus one you hope is gonna be two always right but that's just not the case with anything else. Well it isn't math but not in science. Not science. Right. Math is that way. Science is in that way. Science is not always one plus one. Well context matters especially with nutrition exercise. Right. There's so many variables so it's like I just want to see you know percentages I can get behind, you know, like this is worked X amount of times, like we've been able to replicate this so many times, like, I'll pay attention to those and be like, okay, that looks like they're in the right

direction. You know, honestly, in a perfect world, you combine the two of them, right? Yeah. And if you see a study that proves this, I'm looking for antidote that complements that or contradicts it or both. And then to get collectively, I'm looking for antidote that complements that or contradicts it or both. And then to get collectively, I'm looking at all of it. I'm looking at, okay, thousands of people have had success following this protocol. If the negatives are pretty slim, then that's decent.

Right. And sometimes studies are done and you're like, why did we fund this study? It was, I posted it in the forum. It was a study on women in gay men, women in gay men prefer or more attracted to men who display higher signs of testosterone with more muscle and who are a little bit more manly. I'm like, really? Did they have to fucking pay for a study for that?

Of course. I was so stupid. There was another study. This was a government-funded study. I'm going to find it. I'm going to find it because it was shared on the phone. Oh boy, nobody waste money like government. I'll tell you. There was a study where they studied the mechanics of parking lots. They were trying to figure out a way to make parking lots more efficient. So they studied how do parking lots fill up?

So if you have a store, so let me ask you guys this, you guys don't need to do a study. If I have a store here, which parking spaces are gonna fill up first? Close maybe in the front. Yeah, they spent, bro, they spent like $700,000 on the study and they concluded. That could have gone to Curing Cancer.

Yeah, they concluded the parking space is closest to the store, filled up first and then they moved progressively further away. Like get the fuck out here with that. See you in my god. Anyway, check it out. We have the best fitness videos on the planet. Actually, we just won an award that we invented. We actually gave ourselves an award.

This is also the final month that somebody can get involved in the forum for a one-time fee. That's right. Oh yeah. So, MindPump TV, that's our YouTube channel. If you want to get on our forum, pay a fee once, be in there for life next month. That changes forever. That's at MindPumpMedia.com. Thank you for listening to MindPump.

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