Mind Pump: Raw Fitness Truth - 803: Trading Fat for Muscle, Ideal HIIT Intensity, Best Pre & Postpartum Workouts & MORE

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND if you would be broke if you live in the Bay Area, we talk about what is considered low income for a family of four in the Bay Area. Here's a little hint. It's more. It's almost triple what's considered low income. The national norm everywhere else in America. I talk about combining court of steps in caffeine for pre workout. Sal still trying to push it on me. Now that is with four sigmatic.

Starting point is 00:00:43 We are sponsored by four. They chocolate, you know, now with mushrooms. That's right that was bomb If you go to four sigmatic dot com forward slash mine pump and the code is mine pump for a discount We also think about Adams BPC 157 update. This is a research chemical. He's messing with BPC and we'll see if it's working this is my adult my adult toy no that's the other that's the other that's what i have that kind of a neighbor that's what i'm in a way that's it's yeah uh... if you also give a little work out a little bit of a workout update

Starting point is 00:01:17 uh... then we get the questions the first question was this individual is pregnant they want to know how they should train pre-during and post pregnancy so we go into that and find out how just This individual is pregnant. They want to know how they should train pre, during and post pregnancy. So we go into that and find out Justin did, huh? In the end. So it was a process.

Starting point is 00:01:31 He's got twins, his glutes. The next individual asks us about muscle versus fat. They know that muscle takes up less space than fat, but you know, they've lost 20 pounds of fat, gained eight pounds of muscle, but they find it hard to be happy about the muscle because they feel bigger. What advice do we have? The next question was about hit training.

Starting point is 00:01:53 We talk about how hit training should be not super, super focused on just going to fatigue, how that applies to exercise, how that, excuse me, to athletics. Does it improve athletic performance? This individual sounds like they may be competing in Spartan events. What should they do? And the final question, what are our thoughts on post-activation, potentiation?

Starting point is 00:02:14 This is an advanced technique with resistance training and explosive movements that stimulates more muscle cells, muscle fibers, and improves performance. We talk a little bit about that. And there's a little bit about that. And there's a little bit of a debate as to whether or not the explosive movements should be done pre or post the tension movement.

Starting point is 00:02:31 If you have no idea what I'm talking about, listen to the episode. This is nerd, we train our stuff. Explain it to you. Also, there's only 48 hours left. Two days, one, two. Two days left for half off, maps anywhere. So I'll say it all month days, one, two. Two days left for half off maps anywhere. So I'll say I'll month long, 50% off,

Starting point is 00:02:48 biggest promotion of the year. You can find that at minepumpmedia.com. Remember, maps anywhere is our program that utilizes almost no equipment. All you need are bands and a stick. You can do the workouts almost anywhere. It's great for people who travel, great for people who want to work out at home,

Starting point is 00:03:04 well-programmed, no equipment needed workout. We also have maps bundles. That's where we take multiple maps programs and put them together for specific goals. For example, our Super Bundle is a year of exercise programming. You can find that bundle and all the other ones and the 50% off maps anywhere,

Starting point is 00:03:22 all at minepumpmedia.com. God, why you always last? To me! Jesus Christ. You said directly across from me, and the signal should be when you see put my headphones on, you should know that means put your... I don't look at you.

Starting point is 00:03:36 Obviously not, no. I don't know why. I'm not the one walking around with fucking holes in my crotch. Yeah. Yesterday was so blessed. Bro, he turned. He's here beat red when I called him out on that. I got Jackie sitting right next to him. I did it all, man. fucking holes in my crotch. Yeah. Yes, your day was so blessed. Oh, bless you. Bro, he turned it. He's here beat red when I called him out on that.

Starting point is 00:03:47 I got Jackie sitting right now. I did it all, man. I own that 100%. Hold on a second. Did you like she is staring at my dick right now? We're those shorts. We're a big red target. Were those shorts torn?

Starting point is 00:03:58 Like you didn't know? Or did you put them on in tarrim? I put them on in, in Torrim. How did you tear them here? That's not the same one as you tore them. No, I did it in the morning, like before I got here. How did you tear him here? That's not that's not the same one I did it. No, I did it in the morning like before I got here. What did you how? Yeah, I was stepping out. It's kind of badass, bro. That's why I went to step and grab something nice Dude, why don't you move your way out of mediums dude? Hey, you think maybe it's time for mediums there like exhale Bro, I got them cakes. He's got the pound cake. I think for Viori you got to do the double XL.

Starting point is 00:04:26 No Viori's good because it gives me some room to flex. Oh yeah, like these ones they were like real rigid like kind of cottony polyesteries. So just like Polaris. No joke no joke. Split. I want to pay you money to see you torque. I feel like I feel like you'd get the clap. What do they call them? The booty clap? Yeah. Can you booty clap? Of course he can. That would take a lot of money. Be honest, can you booty clap? I'm sure I could learn it.

Starting point is 00:04:51 Don't add a, you have a try. Don't add, I know you, bro. It sounds like this. You've tried at least once. Pfft, pfft, pfft. I actually hear it's really hard to do. A booty clap? Yeah.

Starting point is 00:05:01 You have to have big cake. You've got to have some ice. You can't, you can't just have like a big, show me the money. Yeah, yeah. It's got to be a lot of money. I'll buy you big cake. You got to have some ass. You have to have some heavy. You can't just have like a big show. Show me the money. Yeah. Yeah. All right. It's got to be a lot of money. I'll buy you a coffee. All right. Here we go. Really a lot of money. A lot of yeah. Yeah. I'm looking to put that out there. I want to do that. Yeah. He's right. He's got kids from. It's fucking weird. You don't want your kids. You don't want your kids

Starting point is 00:05:17 going there. Look at me. My dad booty claps. I'm. You don't have kids. I'm cool with a lot of things. Justin and I already have to contend with the fact that at some point, at some point, it's 100% guaranteed our kids are going to listen to our episodes. I'm going to have to explain some shit. You know what I'm saying? I'm going to have to do some explanations. Have you thought of that Justin? We've talked about this. Yeah. I have, especially once they start listening. What? You know what's funny? I don't think when they do, I think you guys won't care. Because you know why?

Starting point is 00:05:47 When they finally do, when they give a shit and they wanna listen to their dad's job for fucking 800 hours, that's gonna be like, they're 30, bro. I love it. It's too much. Yeah, it's exactly. Right now they're too cool, bro.

Starting point is 00:05:57 It's like, by the time, man, I'll take forever. They are not interested in what the fuck you guys are. Here's what I think will happen. What I think is gonna happen is one of their friends is gonna get into working out when they're like 16. And they're gonna be like, dude, your dad, did you know your dad fucking better does this? And said that and my kids, he was like,

Starting point is 00:06:14 what my dad do what? Are they friends mom? Yeah, are the friends mom or dad? Come on dude, there's someone's gonna know. That's what I'm worried about. I avoid those. The parent teacher conference. Yeah, yeah, yeah. So are there any parents at your kids school that listen to the show? Yeah, I'm sure Oh, you know, I don't know like I mean I know some from high school that I was like friends with that listen

Starting point is 00:06:35 So but yeah, but those are the only people I know I've already got parents. Oh you do. Yes Yes, so one dad comes up to me and he looks at me and he gives me this look like You know when you find disappointed no So you ever meet somebody and you don't know him yet, right? But then you but then you find out something about them like let's say you meet people I already know what you're there was that you know who was like this for us I know we all will agree. It was like this like Ruseo yeah the first time Ruseo was in the same room as us Yeah, just kind of look at every like grinning at each other like we haven't even really talked very much

Starting point is 00:07:04 But I could tell with the same I could tell we're the same people. I can tell you're my people. I know you, bro. Exactly, because there was, you know, this is one guy. He's an X MMA fighter, big dude, cool guys. If he's listening, great dude, right? And he comes up to him. He's got this look on his face.

Starting point is 00:07:18 And he's like, I like your show, man. No way. And I could tell he's like, we're friends now. Because I couldn't do the show. That's fine. A lot of Jiu-Jitsu guys listened to us apparently. I can tell he's like we're friends now because I heard you on the show. That's fine. A lot of Jiu Jitsu guys listened to us apparently. I've met so many Jiu Jitsu guys

Starting point is 00:07:30 like our whole school listens to you guys. Like yeah, awesome. That's because you have to be cool. Yeah, I guess so. We gotta, I think we shot out to some of our firefighters and police guys too. Yeah. We've been meaning to do some shit with them.

Starting point is 00:07:42 I know Casey's working on something for them. Really for her? Yeah, yeah, yeah. So we have something in store been meaning to do some shit with them. I know I know Casey's working on something for them really for yeah, yeah, yeah, yeah, so it's Get something we have something in store. You know my sister's boyfriend who I'm sure they'll get married at some point is just became a Hop San Jose police officer. Yeah, so did you hear that family now? Did you hear that stat there rattling off in the Book that we were just listening to this morning? Get their time about how that's one of the sought after jobs for I-ginners that they think. Oh, yeah, firefighters, police officers, because of the perceived guarantee security. Yeah, security. Yeah. I don't I wouldn't want to be a cop dude. No way. That's not right now. It's an impossible job. Not right now. Right now. It's like, man, it's

Starting point is 00:08:18 tough. Yeah, I got a lot, like, I got a lot of compassion for them, dude. I mean, too, huge respect. Yeah, yeah. You know, I wouldn't want to be one? 100% would not want to roll up on some crazy scene of some kid getting whatever. That would ruin me. Not only that, but now what scares me is the decision

Starting point is 00:08:35 that they have to make being put in these positions. You know, walk on a tight road. Right, right. I go at the same time. I've got all these things. I feel like their body cameras, they're all gonna have body cameras. Yeah.

Starting point is 00:08:43 I think so. And then they'll be okay. But even then, I still think they're reluctant. body cameras are all gonna have body cameras. Yeah, I think so and then they'll be okay But even then I still think they're reluctant, you know body cameras are not I've seen I've seen situations where they their stuff is Videoed and they they still like how they present themselves and how they go it's just Not a tough not a not a fun time to be a police officer. No, I think it's a very difficult job extremely difficult very challenging Very what's the word it can be traumatizing, you know what I mean? And then also, like think about this way, like, let's say you work in a department and somebody gets shot in your department or something happens where that almost happens.

Starting point is 00:09:14 And you have a family and now you're pulling people over, you can't help but think about that, you know what I mean? Who's the guy that, who's the guy that Joe Rogan had on? I wanted to, I've meant to, we never reached out to him. I wanted to have, did you ever listen to that episode? He was talking about, I don't know, he was talking about. Yeah, and he was talking about, wasn't he from Baltimore? I think he is from Baltimore.

Starting point is 00:09:32 He's from Baltimore, yeah. No, I don't know. He had a really interesting perspective. What was he saying? Yeah, no, you would like him, you would like him, dude. He came, got it. What was he saying, though, what was he saying? No, it's just, he really intelligent, dude. I don't think he's retired yet

Starting point is 00:09:45 No, yes, he he's just he's countered the the typical message that would that would come from a police officer I see Yeah, so I think and the way he articulates his opinion. I think is really cool Mm-hmm, and he's open to debate he gets a little political and stuff But I think that the way he explains his point of view on stuff is pretty cool Let's get the name so yeah, no, no, it was it was something we all I think we all are least I know Justin and I saw it and was like, oh, we should get him on the show. Okay. It's about a year ago. It's a real interesting conversation. Okay. Did you guys see something? It was that I think it was Michael something. Oh, look at it. We'll reach out.

Starting point is 00:10:20 Did you guys see the articles that are coming out on what is now considered low income in the Bay Area? Oh, God. They just recalculated it. Well, it's like $60 grand, it's like considered low income now. $117,000 a year. That's your favorite low income? Yeah, 117 for a family of four,

Starting point is 00:10:36 so it's just a regular family. Wow. $117,000 a year is considered low income. Dude, good luck. Not normal, low, like you're poor. That's the barrier. That's the fuck. That's the tech money just thrown in in our office. Well, it's the tech money and then it's the artificially high prices of everything to bear. These are our stupid policies that we have where we create this artificial shortage of housing. You know, hard

Starting point is 00:11:02 it is how almost impossible it is to build new developments because of all the silly regulations that we have. Then on top of that, all the extra taxes, we pay, I don't know how much more we pay for gas, for example, in California than everyone else. So it's like, I don't know, summer's here, just went up again. When I feel my think of it jumps like an extra 20, 30 bucks

Starting point is 00:11:23 comes from somebody else. Does it really? Yeah, it's a price. Yeah, it's a good price. But I think the average house in San Jose now is some, almost a million dollars average. And for people, I believe it. And for people in another Bay Area, San Jose is not the best city. Yeah, in the Bay Area.

Starting point is 00:11:36 No. That's not the greatest place to live. It's like, okay, you know what I'm saying? Yeah, yeah. You know, if you go to like the nicer places, yeah, like Scott Brown Hills. Well, dude, I was up in Palo Alto over the weekend, which is considered an expensive part of the Bay Area, right?

Starting point is 00:11:50 I was up in Palo Alto and there was a house for sale. It was a three bedroom shack. So you probably would have to buy it and tear it down to build another house, but it's a three bedroom shack. I think it was a 800 and something square feet. I believe it was 2.5 million dollars. Oh, we're a shack.

Starting point is 00:12:06 Yeah, dude. At that point, you're playing for the land. You know what I'm saying? You literally are just paying for the land. Yeah, it's kind of crazy. I mean, do you guys think we would move if we didn't have to stay? I fucking know. You said all the time I would.

Starting point is 00:12:19 I think we've all pondered that idea. I mean, there's certain places. I think that's why we like enjoyed traveling because we're like, oh, wow, what about wow what about this place you know like presents like all these new variables that we can consider because like I am it's like wow how crazy like can we go from here. Well so if you guys didn't have if you guys didn't have kids there's no doubt in my mind for sure I would have convinced everybody to you would have to convince I know it would be very hard to convince you guys because it would be a no-brainer.

Starting point is 00:12:45 We're the businesses at right now. We'll make complete sense to have this somewhere where our cost of living is 50% lower, which would be easy. We could drive four hours and it's already there. I would convince- And then we bought a bad-ass property on the goddamn beach if you want this life.

Starting point is 00:12:58 You know what I'm saying? Like if you want the beach life, which is that's where we're paying for is to be so goddamn close to the water. So if you want that, if you want that, we could own that and still live some more and still make more. Yeah, it's not like we're relying on people coming into our facility. No, we could do this anywhere. We could do this anywhere.

Starting point is 00:13:13 I would have convinced you guys to just move around and be like, all right, let's do six months here. So you've mentioned no, Matt. Absolutely. A bunch of dudes. Think about it. No responsibilities. All right, my pleasure.

Starting point is 00:13:24 I would work though. I about it, no responsibilities. All right, my blood's out. Dude. I would work though. I'm not just a different. Yeah, I'm not just trying to travel. It would be different. I'm not just trying to travel around and trip on things. I would actually know, but seriously, like, six months here, think about how fun that would be.

Starting point is 00:13:36 No responsibilities, no, whatever. You know what I mean? We podcast, it's all electronic anyway. She has like an awesome single man's idea. Yeah, that's a great idea. It sounds like, yeah, sorry. Yeah, it's's idea. Yeah, that's great idea. It sounds like, yeah, sorry. Can't do it. Yeah, it's all good.

Starting point is 00:13:49 Can't do it. Adam, you asked me about the quarter steps I've been taking. Have you been taking it consistently? I know your workouts are getting pretty good now. No, if there's anything that I'm inconsistent with with the protocol that you originally gave me for my test of astronaut and everything, the quarter-steps. And I just, bro, combine that with caffeine, pre-workout, it's amazing.

Starting point is 00:14:10 I'm really good about everything else. And it's not a lack of me being lazy. I'm just not a fan of the stuff. I'm not a fan of the taste of it. And so that's for the only thing that keeps you. It's just a baby. I know it. Well, you know what it is.

Starting point is 00:14:20 It's like, I can, I can. We need terror to come back. It's a, come on, man. I just, he's like a dog. Like, you can't give him, you's like I can, I can- We need tarot to come back. It's a, come on man. He's like a dog, like you can't give him, you gotta like put it in a hamburger or something. Yeah, yeah, yeah. Put some cheese in it. Speeding, no, awesome.

Starting point is 00:14:31 That's why I was so interested in those Omega-3s for the dogs, because the fish oil, it's flavored with bacon, but I was like, fuck, my dogs will eat that shit all day long. Right now, I gotta trick them to eat the fish, the fish oil. Making flavored mushrooms. So smart.

Starting point is 00:14:43 That's what they need to do for me. There's combined it with caffeine, pre-workout, and watch what happens. Okay. So remind me of all the benefits that I'm getting from the corniceps. Well, corniceps is an adaptogen, so adaptogen is a broad term that is used for herbs

Starting point is 00:14:59 and supplements that help bring equilibrium or help the body deal with stress. So when you look at the body and how it happens when you're under a lot of stress, over long periods of time, you know, cortisol starts to rise, other animal hormones may depress a little bit, you get increased, you know, markers of inflammation, you know, a bunch of basically bad stuff starts to happen. What adaptogens do is they help the body deal with stress

Starting point is 00:15:23 so that those signals start to lower. So cortisol gets more balance, less inflammation. And you can basically have a higher capacity for workload, which is why how a lot of people will use them. Like people will use adaptogens when they're pushing themselves. Really hard. But cortiseps also increase or improve your body's utilization of oxygen and ATP. And so what you notice with corticeps is if you're just a heavy lifter, let's say you're training the powerlifting low-reparange, heppostuff, you may notice a benefit just from the adaptogenic properties, but really what you get the benefit is in stamina.

Starting point is 00:16:00 So if you're like higher reps or shorter, well, not just marathon runners, let's say you want to do bodybuilding style, where it's a little shorter reps. Excuse me, rest, you're trying to get a pump. You're doing lots of sets. So the volume is high. That's what you'll notice a difference. So what I notice with cordo-sepses,

Starting point is 00:16:15 when I do, let's say I'm going to do four sets of squats, and I rest 45 seconds in between. Let's say I'm aiming for a good pump. I could do more reps as a result of that. So, and then combine it with caffeine, it's a great little company. You think I'll feel it right away for sure when I work out? Because I haven't used it like before, workout.

Starting point is 00:16:31 Well, you know, you might not, I mean, I don't know how your workouts right now, intensity wise, because I know you're ramping up. They are, they're, literally I could say, I can count on one hand, how many like, great workouts where I walk away, you know, you have one of those workouts and you're like, that one good workout.

Starting point is 00:16:44 You know, I, yeah, that's and you're like, that was a good workout. You know, I did it in, yeah. That's just now happening to me in this last week. So I'm finally getting these great workouts, it feels good. So I'm just now catching my momentum right now. I would say you might notice now, or maybe wait until you're really pushing yourself. Yeah, I'm not, definitely not there.

Starting point is 00:16:58 I'm not where I'm like crushing every workout for, you know, good solid two weeks in a row. I like to be in. You've gained a lot of mass, dude. I feel good a row. I like being a lot of mastered. I feel good, man. How much on the scale? What do you? So I weighed 217 this morning.

Starting point is 00:17:10 So that's a good way for me right now. What were you weighing before all that? Um, you're like 210 not too long. Yeah. No, I got as low as, I got as low as 207. So 207 was the lightest I'd seen on this and I was a soft 207 right. 207 and I was mushy. I know, I know the scale says 10 pounds like

Starting point is 00:17:26 20-year-old girls it doesn't work out like that like squishy feeling. Yeah, that's how I felt. I don't like that. You say 10 pounds on a scale but you look like you gained more like 15. Really? Yeah, but I think it's because flirting is really like a lot today. Yeah. I mean, not. Yeah. Hey you jealous? Yeah, you're fucking not First of all, first of all I may say you're heavy in the seat, but I like that It's not complex Let's talk shit about Justin That's all I hear in the last few episodes

Starting point is 00:17:57 You know why he's mad? Did that post you did? Yeah The pills were very dope It's such a good photo though It is, no it's perfect And I love it Yeah, I know, it's a he he You know what I'm saying? I'm really into. It is, no it's perfect. And I love it. Yeah, I know, it's a he he.

Starting point is 00:18:06 You know, say, look, as much as I say, I love it. Dude, bring it. Bro, your mom joke that you did for it was the, I, I, I, I, I, I, I, I, I, I, I got to throw it back. You gotta go, if you don't follow us on Instagram, you gotta go there, just for the cause we talk shit to each other.

Starting point is 00:18:20 Yeah, we gotta do more of that. We gotta do more of that. We used to do it a lot when we first started. We, well, we had a lot extra time. we had more time. We were hanging out on Instagram I'm gonna make a concentrated effort now to talk shit more shit to you guys. Let's ramp it up Shit talking more we'll stop on someone cries. I'm ready because I've been getting a lot Yeah, I'm ready to dish it out. I don't know. I feel like I got a lot for a while there bro I got hit we were sensitive. Yeah, I mean you were in a low place

Starting point is 00:18:44 Dude we're gonna kick you in your down. Yeah true. We had to be nice Yeah, it wasn't a good time. Yeah bro. I just got talked shit to by the fucking main mind pump page fucking Taylor You know what's funny dude? It's not as bad as the shrinking one that she did of me dude What did she do? Oh, yeah, as mind pump gets bigger Adam gets smaller She did a me dude. What did she do? Oh, yeah, as my pump gets bigger Adam gets smaller Yeah, I just sit in her vest. He's like hey, don't forget to fucking cut your checks every fucking month Dude that's I swear there's one about me too. I forget what it is dude. Let me say something like this okay One time one time I had B.O. and you guys are fucking making jokes about You got to make jokes about that shit all the time

Starting point is 00:19:28 I literally saw you though remember when we were doing that like orange theory. That's what it happened. Yeah Yeah He put it in a second time just the other day. Where were we at we were on our way to paro dunes? Oh, I called myself out. Yeah, you did call yourself out. I didn't even know as those but then you left your arm I think I might, and then we're like, oh shit, yeah bro. All right, two times. Okay.

Starting point is 00:19:49 That was an impressive odor. Yeah, it's not. It was very powerful. It's just I have a lot of pheromones. Yeah, yeah. Do you ever get worried that you will start to get used to your own kind of smell? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no this up. This is real science to show this. When you're nervous or stressed out, so let's say you lack sleep,

Starting point is 00:20:29 or you're just, you know, you're stressed out from work, or you're nervous or anxious about something, it changes the microbiome on your skin. And so when you sweat, you're constantly trying to find a science spin on it. Oh really? Hold on, say, all right, nervous, Nancy.

Starting point is 00:20:44 Hold on, Nancy. Well, I'm sorry, I called him nervous, Nancy. Hold on, Nancy. Well, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was anxious at the the presentation we did at Orange Theory You say on the way to Nancy you could say nervous. Oh, whatever and then on the way to Pajaro dunes I hadn't had any sleep the night before I was very stressed out That's what I remember I fell asleep in the car. Yeah, yeah, or you be using that hippie paste all the time And then she just does it works for about four hours really good But heaven forbid you actually do any real work for that day And it's not a hippie pace. The only thing I appreciate is you don't trust them.

Starting point is 00:21:27 It's masked up with like patchouli oil. That's when it's like, come on bro. No, it's the crystal bro, it's the salt. Yeah, no, you don't smell. You don't smell and you're not. Clear it up, thank you. Yeah. Fuck, got to it.

Starting point is 00:21:41 That's a handful of times. Oh, hey dude, I don't want to speak too soon on this, but yesterday was my second injection of the BP157. BB7. Why do I keep saying? Or BBC. I'm missing the C, huh? I keep saying BP157.

Starting point is 00:21:57 Because BP157 is a totally different compound. Yeah, sorry. I'm just kidding, I don't even know what it is. BP157, I know I keep fucking that up. I took it, that's why I took a picture on my story so't even know what it is. BPC157, I know I keep fucking that up. I took it, that's why I took a picture on my story so people can see what it is. But I'm on my second injection of the Achilles. And I probably don't know.

Starting point is 00:22:15 The last two days, and you asked me, and I say like, you know me, I'm skeptical about everything. So I don't like to jump to conclusions that I already feel better, but what I can say is, I know that since the injury, anytime I do 10,000 or more steps, I definitely feel it. It feels the next day I feel like someone's kind of stuck a knife right in my keelies. And to the point where sometimes if I've pushed to like 14, 15,000 steps, which I've done a couple times, I'll be limping a little bit the next day.

Starting point is 00:22:46 So that's how bad it, I still feel, right, with this. And I've done back-to-back days, good, hard training days, where I've also stepped over 13,000 steps, and I feel no pain right now. So yet, you know, we'll see how it goes as I start to progress through, and I'm only two injections in right now. I'm every other in right now.

Starting point is 00:23:05 Every, every other day right now. But uh, well, so you, when I did, I did a, uh, YouTube video with Ben Greenfield, what I actually asked them about this. Oh, you talked with Ben about this? I did on one of our YouTube videos and he explained how it works and my concern, cause I, now here's a deal. first off, we need to be clear. Now here comes a concern. I've been telling you, I've been telling you, yeah, there's no concerns when I was getting

Starting point is 00:23:30 it. Well, that's because I want to see if what happens. We are a guinea pig. No, no, no, no, no. Here's a deal. I, and I asked him this when we were, you know, when we did the video, and first off, we need to be clear. This is not a mind pump approved substance.

Starting point is 00:23:44 Yeah, yeah, no. I think any time I do anything, we all agree on that, right? It's good to be through Adam just out there. Well, no, we need to be careful because it is a research chemical, it's not approved by, there's not tons and tons of study on it. But the mechanism by which it works

Starting point is 00:23:59 could, in my opinion, potentially drive, tumor growth, or maybe increase cancer proliferation. But what doesn't these days? Well, here's a deal. I said that to Ben. And a pro-cancer is placed, right? Yeah, and Ben said, well, it depends on context. Like if you're in this pro-cancer environment.

Starting point is 00:24:17 Right. And I get that. It's the same thing with mammalian target, repomiasum, and mentor. You know, it's funny, I forgot the acronym, but I remember the whole stupid name. Anyway, mTOR, which is stimulated through increased protein intake and other stuff,

Starting point is 00:24:32 which does drive muscle growth, also will drive cancer cell growth and proliferation, but in the context of actual cancer, if you don't have cancers, probably not gonna do that. So that's what he said, but there's not a lot of science supporting. Plus, here's a deal. You use it for short period of time. That's something you use all the time, right? You do it for like 20 days and then you do. Yeah. Yeah. So anyway, I just want to put that caveat out there. Thank you. So

Starting point is 00:24:55 it could cause cancer at him. Thanks. You might get a kill these cancer. Yeah. Yeah, we'll see. Someone's got to be the kidney pick around here. I was gonna be like dude my kid my fucking calf is getting huge Well, that's a tumor, bro I'm gonna have you do it though. I figured that I brought it in this to you Yeah, I brought it in the studio and I figured we could shoot some footage on there of Of me actually taking it and what we're doing and how much of it and all that good stuff I get to give you an injection. Yeah.

Starting point is 00:25:27 It's a die- That's the next level, that's the lead also. I know, I don't trust you like that. That's the next level. I could hook you up too. No. Give you like a B12 right now. Yeah, I'm cheeked.

Starting point is 00:25:35 Have you got to shock me? Have you shot B12 or? Well, yeah, we did, what was the injections? We did it, paleo-fax in the butt. Dude, my butt was sore for like a day and a half. Yeah, I don't know if it was worth it. Yeah, and I didn't do shit for me. I felt good.

Starting point is 00:25:48 I know you did. I did, I felt really good for it. You really loved that, Kus. Yeah, but you're, what's, what's, I could, I probably placebo, but I felt like you're definitely the, what's it called? The Hyperconjure Act with it comes with the,

Starting point is 00:25:59 I am far more sensitive to the, to my body. For sure, I do notice one thing or how things will affect me very quickly. I think because of that too, you overanalyze a lot of things. That's one or the other, right? Feed each other. Sometimes you're like, you're right on,

Starting point is 00:26:11 like, whoa, that's crazy. You picked up on that other time. You're like, no, bro, you're crazy. You know, it's true. I don't know which one it is, which one it is. I tend to keep you normal. Let you know. Yeah, it's a bunch of bullshit, bro.

Starting point is 00:26:21 I don't know if I've ever seen that. You always say that. I don't always say that. I just say when you say certain things, and I'm like, no. I don't know if I've ever been able to do that. You always say that. I don't always say that. I just say when you say certain things, and I'm like, no, I don't believe that you can tell that because there's too many other variables that I know that same feeling that you have could have manipulated.

Starting point is 00:26:33 Maybe. I've been having fucking monster workouts. Oh, you love it. What phase are you in split right now? I'm still in phase one. But phase one of split is a little bit different than the way I treat phase one of anabolic. So with anabolic, I tend to go real low reps and push the, you know, singles and doubles.

Starting point is 00:26:49 And with, with, uh, split because it's more bodybuilder focused, I'm still keeping it around five, five or six, which is, which is still low reps, but it's not as low. Right. Now, the only exercise that I consistently will typically train, three reps or lowers is deadlifts just because I've learned with my body dead lifts. I do really, they treat me really well when I do that. When I start to go high reps with dead lifts.

Starting point is 00:27:12 Yeah, it's a tough place to be. It fries me a little bit and I don't know, it doesn't seem to work as well for me, but like this morning I was pulling 5.25 dude. I haven't pulled in the mid-fives in a long time. Are you up to that with your hook grip too? Hook grip. 5.25. Wow. Yeah you up to that with your hook crypt to hook grip? Wow

Starting point is 00:27:26 25 25 wow yeah, and I ripped that fucker right off the floor So I think I'll be able to get in high fives if Within a couple months if so long as my gut health maintains, which I think it will I have my 72 hour fast coming up this weekend I think I'll be good. You've got with that hook crypt dude. I'm terrible at that bro You just gotta learn the technique. I know. Once you get the technique, it's actually... And you gotta be consistent with that. Just to feel, it feels weird for a first dude.

Starting point is 00:27:49 Super awkward. I did it for a little while and I'm like, I just can't, it was just, I was frustrated. I had to do it, dude. I had to learn how to do it. I had been pulling so long, heavy with a supinated right and a pronated left that I can literally... Cause an asymmetry, a little bit.

Starting point is 00:28:04 Bro, I can feel it in my back. Like if I lean up against the wall, my right erector spinae, right below my thoracic and above my lumbar, so kind of in that mid-low area, is thicker than it is on my left. I for sure have caused a fucking imbalance through years of being hard-headed and not switching

Starting point is 00:28:25 is every single lift. And so I'm trying to balance it out by going hook grip. I mean, I don't want to be crooked. Yeah, I just, I stopped pulling that heavy to where I needed to go. I go as far as I can with over, over, and then I'd cycle, okay, well, I'm not worried about it. So when I do the hook grip, they teach to use the index and middle finger on the thumb. It doesn't work for me.

Starting point is 00:28:44 I just have to, I can only do index, but it works much better. So maybe practice like that and see what happens. Yeah, I'll try. And I got really, you know what really helped me with that? Was the snatch grip high pulse when I was practicing those? Because your hands are so wide that. Forces at that position. Well, all the strength is in these three fingers

Starting point is 00:29:01 because you're so wide. You have very little on the feet. You have nothing with the pinky and the ring finger. You're really contributing. And because you're going such. You have very little in the finger. You have nothing with the pinky in the ring finger. You're really contributing. Because you're going such high reps, you know, because I was doing 15 reps like that, my hands, your hands are going to fatigue when you're ripping fast for high reps. They're just going to fatigue. And so I got really good with these three fingers, these first three fingers or whatever.

Starting point is 00:29:18 That makes sense. You don't hook grip to you. No. Like I said, I tried for a little bit and it was just so awkward and alien to me that I just kind of like let it go. And like you, I do a lot of more just like double over. And then I go to wherever I can go and then I'm done. Well, what's excited about is because I'm healthier,

Starting point is 00:29:38 because I'm training this particular way in my body's responding, I'm pushing the calories and I'm not going crazy like I used to, I'm much better with it, but I'm pushing more calories, and I'm not going crazy, like I used to, I'm much better with it, but I'm pushing more calories than I have in a long time, which is why I think my strength's going up and all that. And I'm excited for when I start to drop them back down, which I'm gonna do within a couple months to see how my body reacts in terms of getting lean.

Starting point is 00:29:59 Because I'm maintaining relatively good leanness right now, and I know my metabolism is amping up because I'm bumping up the calories. When I cut them down, I feel like I'm gonna get shred. Well, I can't wait just to see you move into the next phase where you're doing like kind of high-perture feature at training. It'll be interesting to see how your body starts to shape.

Starting point is 00:30:16 Well, so Jessica's following the lead with that, and so she's been pushing her calories, and what's interesting is she's eating, I mean, she's eating like 2,500 calories a day probably and her body weight is like, she's maintaining it like 120, 121 pounds so her metabolism is just amping the fuck up right now. So I'm excited to see what happens with her

Starting point is 00:30:36 and she just comes down to 1900 or 1800, see what happens. Justin, what's going on with your routine right now? Yeah, I'm adding, it's funny because I was just gonna contribute and be like, oh, this is kind of like we're all in this like same cycle, manstration, you know, sort of thing. We're all sharing together.

Starting point is 00:30:50 Cause I'm like, you know, I'm adding calories and I'm experiencing a lot more energy and my workouts are finally like ramping up intensity wise again too, which is like really, it of course, you know, you get the, the, those feelings like the testosterone feelings, like come back where you feel charged and energized and like I could fucking, you know, get back to my, my lifting, like, sets of ones and, and, you know, and do that again. So that's what I'm doing. I'm doing more

Starting point is 00:31:19 in a ball like phase one style, like personally. So I'm just getting back in. I haven't, like, actually tried to just barbell train heavy in a while. I've been doing a lot of like functional movement and stuff that was a little more a little less intensive so get back in. It just goes to show if you stay in one like if you push calories and train heavy for a long period of time not only does that shit stop working, but your body stops being optimal in the sense that like you keep pushing calories, your hormone levels, testosterone starts to drop if you eat too much for too long. But it also starts to drop

Starting point is 00:31:55 if you eat too little for too long or if you train a particular way for too long. It just goes to show that the human body evolved in a constant state of flux. Think about this, there was never, you know, for most of the time that humans have been on earth, there was never really a period of long, long period of time where everything was the same. It was always either the seasons changed, so diet had to change, we had more food, we had no food, you know, I'm hunting this animal at this time,

Starting point is 00:32:21 now I have to focus on agriculture, you know, or maybe fish or whatever, so it's like, our's like the human body thrives off of that flux. It just makes sense to do the, like we advocate, many cuts and many bulks versus staying in one, because I'll tell you right now, because right now we're feeling good, because we're able to eat more, and we're pushing the weight. If we keep doing this, let's say we do this for seven, eight, nine, ten months, we're going to start getting feeling like shit, You know, and you'll start to, and then you'll feel amazing. Here's what will happen. Push this for a while and then say,

Starting point is 00:32:52 okay, I'm going to start to cut a little bit and maybe go higher reps or whatever. And we're going to get that same feeling again. We're, oh, shit, I feel great. Everything feels amazing. Yeah. This, this sparks the, the debate that I think a lot of people have right now, which is the, is it better for us to eat more and speed up our metabolism, or let our bodies get adapted to a lower amount of calories, and what's better for overall health and survival? And yeah, I know, I'm really, I'm intrigued by, because I know Mark Sisson and Chris Cresser,

Starting point is 00:33:17 they come from kind of the camp of like, eat as minimal as possible, type of, I know those guys don't eat a lot of calories. And I felt fine, like the way I was eating, I was eating one time, sometimes two times a day, tops, just in the last like eight months or so. And you know, I felt okay. And I felt my body get used to that and get adapted. And it noticed a big difference. But man, I tell you what, like the reintroduction of just a couple cups of rice every two a day is just the same here with like potatoes and because like inevitably

Starting point is 00:33:45 when I was going through the process of illuminating gluten and these types of things for my diet, it's like the carbs go way down, you know? And so I was like all fat, all protein, like that was like the only thing. And then because I knew like that I wasn't moving as much by sitting here and doing podcasts and like this is more of a routine more of a routine thing that I just started to cut calories quite a bit and then I would go, I have no energy in my workouts and then that was affecting how everything was going and so now reintroducing it,

Starting point is 00:34:14 it's charging everything back. Well, there's longevity and then there's performance and quality of life and yes, eating less calories and leading a life that is you know moderate stress and you're not pushing yourself that hard and whatever will that improve longevity probably but for a lot of people it also decreases your quality of life I don't know I don't I don't know if I fully agree that it would improve longevity I don't know statistic well look studies

Starting point is 00:34:44 and you're in you're right because there isn't excellent, great science on this. But the science that we do have suggests that that that would be the case. However, and I get, because I've listened to both Mark and Chris kind of talk about this before, and I get where they're coming from on this. But the quality of life is not the same. It's not the same. No. And hold on a second. You actually may have a point. Do you think because this is just just occurring to me. Does quality of life and enjoyment of a quality of life could that potentially contribute to a longer life as well? I think so. Absolutely. I think it definitely could. How about this? What if

Starting point is 00:35:20 you go extreme with that and because of it, your weak and your energies low, would that increase your risk of mobility issues arthritis and potential injury? And could those be a detriment to longevity? Absolutely. Right, right? Actually, one of the number one things, one of the big killers of people as they get older

Starting point is 00:35:39 is immobility and injury. I mean, what's the old saying, right? Break your hip and dive pneumonia. Yeah. Like when you get older, when you lose strength, that's like one of the, what's the old saying, right? Break your hip and dive pneumonia. Yeah. Like when you're, when you get older, if you, when you lose strength, that's like, one of the, that's the first thing that happens. Everything else follows that. Like you start to lose strength and mobility. And then you hurt yourself or twist something fast. Downward hill.

Starting point is 00:35:55 Very, very quickly. Have you guys ever had an old client that is, it's crazy, right? I had, I've trained, because I used to train a lot of that man. I used to train a lot of older clients. And when they would have an injury or they got sick and I wouldn't see them for, you know, three weeks. Like you don't see a 30 year old for three weeks and they come back, yeah, they get more sore and there's a little loss of whatever. But it comes back, you train someone to 75 years old

Starting point is 00:36:19 and they don't come in for three or four weeks and they come back in, different person. Totally different person. The decline is dramatic. So, I mean, you could have a point there, you know, you could definitely have a point. You need to be able to. It's never fully added up to me. And of course, I'm going off of my experience of clients that I've trained and then my personal experience. So I don't have anything to prove otherwise, but it just doesn't seem to add up, dude. It's just the way I feel when, you know, I'm very aware of what I felt like when I was only eating X amount of calories, but it just doesn't seem to add up. Dude, it's just the way I feel when,

Starting point is 00:36:45 you know, I'm very aware of what I felt like when I was only eating X amount of calories, which was probably, even though I was in tracking, it was probably somewhere around the 1700 to 2,200 calories, right? And I was maintaining that. And what I was really doing was I was adjusting my calories to the lack of movement that I couldn't move anymore because of my injury and stuff.

Starting point is 00:37:03 So, you know, I walked to my car, I walked to my room. I mean, I was getting like 2000 steps a day. It was very sedentary. So I lowered my calories, so I didn't put on a bunch of bad weight and stuff like that. But, and I felt fine and normal. I could do my job. I wasn't falling asleep in the middle of the day

Starting point is 00:37:21 and shit like that. It wasn't bad, like my body seemed okay. But, you know, I noticed a significant difference in my energy level, in my strength, in my motivation, in my libido, like these things are all... And that's all quality life. Right, that's all quality life. And I would think that I feel,

Starting point is 00:37:37 and that my mental state is better too because of it. And I didn't necessarily feel like I had a bad mental state just six months ago. Yeah, I mean, you feel the contrast. Right, exactly. That's what I'm trying to point out. And it makes sense too, that your testosterone levels and stuff's gonna drop and your drive to pro-create

Starting point is 00:37:54 is gonna drop too, because your body's kinda sensing that there may not be enough resources for an additional child. Mm-hmm, you start. And you said, Mark Sisson talks about this. Is any on testosterone replacement therapy or testosterone? Is he I don't know he looks like I mean, I don't know I have no idea. I don't know if he is or I have not yes Specula. I don't know if he is or not so I don't want to speculate. I don't think that's true

Starting point is 00:38:14 I don't I don't at least I've never heard that that's interesting. Well, that'd be it'd be a compliment I know if he's not based off of how he looks I would say he's on hormone. How was it? How was it? It's only because he's in his 50s. He doesn't like that great for I mean Paul check looks like he's on sugar Compared to him. Yeah, now no, I mean Paul looks incredible. Yeah, no, but knowing what you know about gear and you look at him Do you think he would look like he's on yours? He looked more like just a fucking super optimal healthy individual Man, let's get some pictures up here. Yeah, yeah, yeah, this is all you can't Google Mark system. I can you just can't see it. I can't get this TV to work.

Starting point is 00:38:52 Oh yeah, there we go. There's technical. God damn it, Doug. There goes. Don't stress. Don't stress. Don't stress. Don't stress about.

Starting point is 00:39:00 That gets all stressed out about. No, he's fucking shredded, bro. Look, look, look, he's here you go, I'll show you the guys. Okay. And how old is he? Nobody knows how old he is? He's 60, huh? Yeah, I don't know.

Starting point is 00:39:14 You know what I like about this podcast is I guarantee you, someone who's listening right now knows. Yeah, yeah, yeah, yeah. And we'll send it to it. Yeah. Yeah, anyway. What was your point, Delafi, if he is? Well, if he's talking about longevity, and he's you know taking hormones. I mean most I mean that doesn't necessarily fit with that narrative

Starting point is 00:39:30 I mean it or does it and if it's low right low. Yeah, but if he was healthy now Not really right. Yeah, I don't know Maybe again, too it would be depending on what what level he's taking. I think and again. It's quality of life Right. That's always the argument. Yeah. Because I know, I know who was it that I was talking to? Somebody I was talking to said that when she gets older, she's going to look into hormone replacement for herself because of the quality of life,

Starting point is 00:39:56 because she'll feel better having more youthful levels of hormone. Katrina said that, has said that before. And she really, yeah. Dr. Molly, I think said that. Did she say that? Yeah, Dr. Molly, did she might have said that on the two? Yeah, no, that's it. I mean said that has said that before. She really Yeah. Dr. Molly. I think said that. Did you say that? Yeah. Dr. Molly did she might have said that. She said to yeah. No, that's a I mean, that was part of why I'm I'm personally not a shut off from that

Starting point is 00:40:14 potential. If that were, you know, as I got older, but you know, meeting someone like Paul makes me feel hopeful. Because you've got a guy who's, you know, how old is Paul now 55 56? Gotta keep doing it. You know, and what's that video? He just posted a video of himself working know, a hold is Paul now 55 56. She's got to keep doing it, man. You know, and with that video, he just posted a video of himself working out with a shirt off. Oh, the Bulgarian bag.

Starting point is 00:40:29 Yeah, yeah, yeah. Get the fuck out of here. Yeah, now he looks amazing. The guy looks insane. Yeah, no, he does look like. Scan looks all perfect. You know, the two wife thing could be the formula for that though. Mm-hmm.

Starting point is 00:40:38 Just saying, could be. That could be an ex-factor, I disagree. I disagree. I've been married. I disagree. I've been married. I feel like two wives would make a beach faster. He doesn't have hair. Yeah, so I don't know.

Starting point is 00:40:51 I don't know. I don't know. Yeah, so there's that. He lost all his hair. Yeah, maybe. So there's that. I don't know. Yeah.

Starting point is 00:40:58 I don't know. I don't know. Anyway, bring on the bird. This quaz brought to you by Organifi. 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-edit edge. Try Organify totally risk-free for 60 days by going to Organify.com.

Starting point is 00:41:19 That's O-R-G-A-N-I-F-I dot com. And use a coupon code MindP pump for 20% off at checkout. Our first question is from AC Long Year. The last map program I ran through was HIT, which I purposely tried because it was very different from what I'm used to. I'm pregnant now and finally have energy to lift. Maps Red has been my go-to program for years and what I'm focusing on lately since I have more energy. What program should I set my body up for for the next five months

Starting point is 00:41:51 and post baby? Would maps anywhere be a good program now? Intrigued by Black or Split for post baby. So this is Angela, she's a good friend of mine. Yeah, absolutely love her. Um, I love black then split. Yeah, I'm biased a little bit She's been following you know, it's she's been she was the I think she was the first female to test out maps for me So when I first She was one of the girls he gave to one of the girls I gave the first Rendition of to to test and so she's been following the programming for a while She looks phenomenal very very strong muscular. They actually have a gym in their basement

Starting point is 00:42:25 That's got all the equipment they need and everything. But, you know, here's the thing about pregnancy. Do what you can while you're pregnant. What I mean by that is, well, first off, the thing you don't wanna do, and this is not for Angela, this is for anybody else who's listening who gets pregnant and decides to start a phase program.

Starting point is 00:42:41 It's ramp it up while you get pregnant. Yeah, like, you're not trying to hit goals. No, no, no, no, no. Or go other step, that's what I see as extremes. I either see women get pregnant and they freak start a phase. This is ramp it up while you get pregnant. Yeah, like you're not trying to hit goals. No, no, no, no. Or go either step, that's what I see as extreme. So either see women get pregnant and they freak out, oh shit, I'm gonna put on this weight. And so also they start doing shit they weren't doing before. Yeah, sign up for a marathon.

Starting point is 00:42:53 Right, or get a shit. Sign up for like an orange theory class or some shit like that. Something high intensity, I don't know where, which they weren't doing in that. Or they go the other route where they use the pregnancy thing as an excuse to not do anything and just fucking eat for two. So like both of those are detriment. It's like really just the goal should be to try and maintain

Starting point is 00:43:08 the momentum that you had going into pregnancy and hopefully you did a good job of training heading in. And just listen to your body, absolutely just listen to your body. Like at some point, your belly is going to get start to get bigger and it's going to start to change your recruitment patterns and the exercises you can do. For example, and I'm going to start to change your recruitment patterns and the exercises you can do. For example, and I'm going to give you a crazy example, but let's say you're doing hang cleans. You're not going to do hang cleans with a big pregnant belly. You're going to hit the belly. Yeah, that little. Just not going to work. In the way. Yeah, you're not going to do crunches and you're not going to do lots of direct ab work because you can't. The abs are stretched and distended.

Starting point is 00:43:41 You're not going to have any tons of mobile. You're never going to lose connection. You're going to lose some connection. And that's just that's just part of the process. And so yeah, you just have to work with what you can work with. And like whatever you're doing previous to that, especially with resistance training as much as possible, like maintain that, you know, throughout the process. And then calm down when your body tells you to calm down.

Starting point is 00:44:01 Resistance training is so it is, it's the best form of extra, if you had to pick one form of exercise, it's the best for everybody. And this is true for pregnancy as well. It'll, it'll, it'll, it helps maintain your insulin sensitivity, which when women are pregnant, sometimes one of the problems that they have is they get this kind of prediabetic state

Starting point is 00:44:20 where, you know, that's why they do those, those sugar tests with, with women when they, when they get pregnant. And muscle improves insulin sensitivity better than anything. It also keeps the metabolism amped up, so post pregnancy, it's easier to get the weight off. It also helps you through the process too. I mean, being strong is a big problem.

Starting point is 00:44:40 Like, yeah, you gotta be strong, man. It's super fucking crazy experience. And then strength through mobility. One of the other things that happens when you get pregnant is the changes in your hormones actually increases the range of motion or the lax that you feel in your joints. And this is just to help the process of childbirth.

Starting point is 00:45:00 So you may find as a pregnant woman that your flexibility improves, that you have more ranges ranges of motion and that's not a good thing if you don't have strength in that new range of motion This is the reason why pregnant women many times will have hip pain or Back pain or other types of pain because they're joints are more lax. They don't have the mobile strength That's it and they don't have the strength within that range of motion more lacks, they don't have the... That's a poor mobile without strength. That's it, and they don't have the strength within that range of motion. Resistance training combats that directly.

Starting point is 00:45:28 So if I'm doing deep squats and I have a good weight that I can control and I'm building strength in these new ranges of motion, the my risk of injury because of my increased flexibility is much lower. Resistance training does that very well. The other thing about resistance training is this, it's extremely modifiable, and you don't have to do a lot of it. In other words, if you're an average person

Starting point is 00:45:52 and you wanna have a basic workout routine, like it's not something you have to do every single day. I used the pregnant women that I used to train on average would lift weights of me two days a week and some of them three days a week. Very rarely would any of them train more than that. Maybe somebody who's super advanced and you get great results with that. And that's awesome when you're pregnant and you you're busy and all this other shit that's going on.

Starting point is 00:46:13 Right. You know, rather than having to work out, you know, everything. So now we've taken all the pregnant women through what you can do while you're pregnant and what not to do. So now she's talking post. Right. Where would we direct her to go? So I know her, I know how fit she is. What I would say is, black and split. Yeah, I would say keep doing what you're doing.

Starting point is 00:46:32 And then post pregnancy, I would go prime and prime pro, and then when your body heals and you're ready to rock and roll, then I would do maybe pre-phase of maps and a ball look for three to four weeks, and then jump into maps aesthetic or maps split.

Starting point is 00:46:48 And the reason being is in maps and a volic, I put a... Oh, I definitely do aesthetic before a split because the volume, because you're going to, you may as well use that, you, you can do aesthetic, you're already going to see good change in your body. And then when you go to split, you're going to continue to that because of the volume increase. Yeah, that's a good, but, you know, I put a pre-phase section in Maps and Obolic, which I designed for people to get them used to,

Starting point is 00:47:10 you know, being able to increase their volume and move into phase one and a lot of stuff. And I love using pre-phase for people when they're off a layoff or, and these are people who've already worked out before. So someone like her, I would say, okay, do pre-phase Maps and Obolic for three to four weeks when you start to feel good,

Starting point is 00:47:26 which she will, because she's got such a good training background. Then, like you said, jumping. That's a really good point, because I shared on my answer story, like some of the, what I was doing, I wasn't following our exact protocol in the pre-phase of maps, Red,

Starting point is 00:47:40 but I think this is important to share with people, because let's be honest, most people fall on and off, you're consistent for a while, then you fall off for a while. I think a mistake that a lot of people make is they go right into an intense program, you know, and they start training that way. There's no need to, if you haven't been training for two or three months, or sometimes even less, but say two or three months, you haven't been lifting consistently, then jumping right into even like a MAPS Santa Ballock or MAPS Green or MAPS Red or MAPS Black, I think is even too much volume. It's not necessary. Dude, MAPS Santa Ballock pre-phase is perfect.

Starting point is 00:48:14 That's exactly what I designed to form. That's how I coach clients is I have them do MAPS Santa Ball because pre-phase is basically, it's a basic full body workout three days a week focused on the main lifts. Just the build just for you. You mentioned Prime Prime Pro, I would also say, and she mentioned maps anywhere, would be a great transition, sort of it. And in between, jumping from the pre-phase.

Starting point is 00:48:37 But just because it'll help to get you back connected to your body and that body awareness will come back and you'll feel like how, you know, everything will fire again and the sequence of that. So wherever, you know, the deficiencies lied, you know, as you went through the process, like you can regain that again. It's so great because it's not like there's a wrong way to incorporate that, you know, because I, that's a great point that you're making right now.

Starting point is 00:49:03 But I think of, like, I like to use anywhere after I've ramped up a ton of volume that I've been lifting a ton of weights, a lot of barbell movements, a lot of this and I've been ramping at D-loads. Yeah, it's like a D-load program. Yeah, it's a D-load program for me is how I use it. So. You just reminded me of a fucking study I just read that's crazy. They need to do more studies on this, but it's not conclusive.

Starting point is 00:49:22 But what they did is they were studying muscle memory, right? Muscle memory is when you work out and you build or whatever, then you take a long break, you lose all that muscle, then you go back and work out again. How fast it goes. And how fast it comes back. We've all experienced this, like the second time

Starting point is 00:49:38 that you build something or the third time, way faster than the first time, way faster. Well, examples where I'm at right now. It took my whole life to get over 200 pounds. And I can go from 207 to 217 and literally a few weeks. Real quick, right? Same for me. Same thing for me, right? So, so check out what the study did. They had a bunch of men working out. I don't remember how long, but it was a decent period of time.

Starting point is 00:49:59 Then they told them all, no lifting weights for seven weeks. So for seven weeks, they all took and went sedative and they lost a decent amount of strength and muscle. Then they went back to working out. Not only did they gain back the strength and muscle in a very short period of time, they gained more than they had actually lost. They actually gained more muscle than they lost.

Starting point is 00:50:22 Now this is a trip because it suggests that taking, this is what we talked about the other day, where we talk about scheduling like a week or two off, where you don't do anything at all and just allow your body to. Well, dude, absolutely. And you know, I was even longer. How many times I've talked about looking at the wisdom

Starting point is 00:50:39 of old time lifters and old time bodybuilders, and that is something that they used to talk about. They used to talk about taking off, you know, a month out of the year or two or three weeks out of the year and scheduling it in because they noticed that they would get better results. This is something they used to talk about. Even as early or not that long ago, even if you look at someone like Kevin LeVron who was one of the top Olympia competitors, he was known for going off completely for like a couple months and then lifting and everybody would trip out of how quickly his body would respond. who was one of the top Olympia competitors, he was known for going off completely for like a couple months

Starting point is 00:51:05 and then lifting and everybody would always trip out of how quickly his body would respond. Everybody was like, oh, it's his genetics. Crazy study, right? Yeah, that is true. Yeah, really, really instant, I might try something like that. I don't know if I can go that long without working out,

Starting point is 00:51:16 but I might try. What's the longest you have gone in the last 10 years? Mm. If I travel like a week or two, I usually don't take. Wow, that's the longest. Yeah, I'm trying to think right two, I usually don't take. Wow, that's the longest. Yeah, I'm trying to think right now. I don't take time off. I just enjoy doing it.

Starting point is 00:51:30 So it's not like I take, I don't take time off because I enjoy doing it so much. I've probably done like three weeks. I mean, maybe a month. Yeah, I'm trying to think of, that was probably like, you know, year two ago. But yeah, I remember that specifically because it was like, wow, this is weird.

Starting point is 00:51:45 You know, just getting away from the gym and it was purposeful too. It was like fat or you just like weak. No, just weak. Just got weak. Yeah, my body mass didn't really change much. I just got squishy. Change the body composition.

Starting point is 00:51:57 Yeah. Well, think about it. Like what a trippy, and I would really only apply to people who are super consistent because inconsistent people, I don't think it's gonna work because they have it. Well, they stop more than they do. Did I share this in the podcast?

Starting point is 00:52:08 I don't know what we talked about this off-air. I don't remember. I only had one client that I ever scheduled time off because I really feel like 90% of the people out there have a hard enough time. Yeah, being consistent for longer than a few months. That's the real challenge. Right. So I don't really speak to it that often,

Starting point is 00:52:25 but I do remember having a client that was extremely dedicated, very disciplined, I mean, and trained religiously, and I trained her for years, and I remember telling her, I remember we hit kind of a plateau, and I already manipulated a bunch of things in our program and nutrition.

Starting point is 00:52:40 I was like, you know what, we maybe do just for some, you time off. Like, I want you to take just two weeks off and she was like, what? Yeah. Two weeks off, I'm not lifting anything. I'm like, yeah, you know what? Just no lifting, you go walk, you could do so with that,

Starting point is 00:52:51 but I don't want any lifting. It's gotta be, you know, that stress that like, like if you're accumulating so much stress and like you just give your body that, that power to just recover completely. Well, it fits with everything. It's an adaptation machine. Think about it, just like fasting.

Starting point is 00:53:07 Like, you have to eat food to build muscle. You have to eat protein to build muscle. But we know now that when you take a break from food, that when you reintroduce it, resensitizes your body and you get like, I've noticed anecdotally, an anabolic effect. Had I said this 10 years ago to the fitness community, everybody would have said, I was crazy.

Starting point is 00:53:27 How don't you dare take time off, don't ever, or whatever it may make sense. It was, I remember distinctively now. It was right after my last season of football. And I was just like, you know what, I'm not going to the gym. I'm not, like, I'm gonna step out and wait. It was like literally, it was like a month.

Starting point is 00:53:45 And then I craved it. I craved it so much. My body was like, I need to, you know, weights, I need to move something around. And then, yeah, it was like maybe two weeks. And then I just sort of ramping back, right back to where I was. Interesting.

Starting point is 00:53:58 I'm gonna do a little more research on that. But, you know, back to the pregnancy thing, I've trained a lot of women pre-during and post pregnancy quite a bit in fact. And I've also obviously, we've run gyms before. And so I've seen women who were members and staff members who got pregnant. And there's a major contrast between, because I had several aerobics instructors for some of the gyms that I would run that that was their main source of exercise

Starting point is 00:54:29 was aerobics right, it was cardiovascular activity. That would get pregnant and then post pregnancy and they continued the aerobics in the cardio and then I've seen some of the trainers that have worked with me that lifted weights and my clients and I can say hands down the women that lifted weights before, during and after, got in shape way faster, post pregnancy than just the cardio, the cardio girls, way faster.

Starting point is 00:54:50 So for sure resistance training and for this particular individual, especially because I know or I think what we're saying, like prime, prime pro, then like pre-phase and then maybe aesthetic and then split. There you go. Next question is from JGFITME. You guys always say muscle takes up less room than fat, but upon further research, muscle takes up about four fifths of the space.

Starting point is 00:55:13 In the past six months, I've lost 20 pounds of fat and gained eight pounds of muscle. But as a female, I'm finding it hard to be happy about the muscle because I feel I look bigger than I should. Any help? be happy about the muscle because I feel I look bigger than I should. Any help? So, muscle is about roughly 20% more dense than body fat.

Starting point is 00:55:32 So it does take up less space, but not half the space of body fat. But here's the deal. Right. And if you have a body type, this girl who's asking this could potentially have the type of body type where puts on muscle relatively easy and has a hard time losing body fat. So the ratio for her may not feel fast enough. And that's really what this is.

Starting point is 00:55:52 This is common for me. Like I've had a lot of clients that I've dealt with that, you know, you do this with them. Like if I get this kind of ectomorph type of body type, and I know some auto types are dead. But if I get like this ectorph type of body type female who comes in and she wants to lose fat and we start going and we're building muscle, it sits on her body really well because she starts to shred the body fat

Starting point is 00:56:16 and she doesn't build that much muscle that fast and so there's not this drastic, oh my pants are fitting tighter. Now I've trained the opposite where I have a female who just responds to weight, builds muscle really easy, but she also is overweight. So more of an endomorph type of body type comes in

Starting point is 00:56:37 and says, hey, I wanna lose my body. Now the protocol is still the same. Like it's still, we need to ramp your metabolism up. We still need to build muscle. This is gonna benefit us, but the psychological challenge for this female is always harder because what ends up happening is exactly what's probably going on with this girl is

Starting point is 00:56:54 she's probably feeling her pant sizes and things she's building some muscle. She's still losing body fat. Like as she's probably, I mean, her ratios are probably healthy or bad. Well, she lost 20 pounds, but gained eight pounds of muscle. Right, right. So, but on her body, are probably healthy or bad. Well, she lost 20 pounds, but gained eight pounds of muscle. Right, right. So, but on her body it probably is looking like she is,

Starting point is 00:57:08 you know, bulkier looking and not fitting into her clothes like the way she looks. Sure, sure. Well, I mean, here's the big difference between fat and muscle. Yes, fat is more volume-ish. You know, again, muscle is about 20%, 18% to 20% more dance.

Starting point is 00:57:22 But here's the other thing, you can choose where you put the muscle on. Not really, there's not the case with body fat. It's not like you can say, hey, I'm in the game body fat, I want it to go to my boobs and my butt. Your body will game body fat wherever it wants. You can't really sculpt your body

Starting point is 00:57:35 unless you go to a surgeon and have them, you know, fat sculpting. Muscle, you can kind of choose where you want to build it. So if you don't like where you're building your muscle, my advice to you is don't train those areas as much or as hard. A little less frequently. And focus on other areas.

Starting point is 00:57:50 And you can shape, I mean, of course your bone structure and all that stuff, those are large determinants, but you can do quite a bit with what's the best. And this is, it may sound weird for somebody who's trying to lose body fat, lean down into that, but this is also a great way to use maps aesthetics for you in your own custom way. Is you take like Sal saying right now and you may be lay off some of the muscle groups that you feel are overdo after plenty muscular or you don't want to fill out.

Starting point is 00:58:17 For example, I get girls that they build a lot of muscle in their legs and they're like, I don't want, so then don't train legs three times a week. We tell most people that because they struggle with building that and they need that frequency. But if you don't need that frequency, we'll lay off that. And then let's say, one of the best ways that I love training women is teaching them to develop their shoulders really well because it's just an area that I think most humans neglect and especially my female clients. And if you shape a woman's shoulders really, really well.

Starting point is 00:58:42 And that's putting emphasis on like your rear delts and all three parts of the shoulder, you can really make their arms come together, and that looks great in a tank top and a cutoff or in a bikini. And so there's ways that you can start to sculpt and shape your body to create this illusion of a more hourglass type of shape. Lots interesting, because I know like the movement has been shifted quite a bit more into like functional training and total body lifts in these gross motor movements. Crossfit is an example of that as producing a certain look.

Starting point is 00:59:17 These lifts are great, and they're great for building overall strength. As far as shaping and sculpt and like you're looking at your body from an aesthetic perspective, like there's definitely a different way to train that. So that's why we addressed that with that specific program. Right. I mean, if you're looking, like here's an example. And we marketed it to like competitors, but it's really not just for competitors. This is a perfect example.

Starting point is 00:59:40 Yeah. Oh, yeah. I mean, look, I'll give you an example. I had a female client who and this is rare by the way, but in her particular case, she was one of the rare females that I had trained where she just built big fucking traps and mid back like her mid back. Her mid back and her traps just developed. And so she at first she liked it, but then they kept building and she would see herself on a dress and she's like, I don't want my traps to keep building and I don't want my... and by the way, this is a good place to be because then

Starting point is 01:00:07 you can stop. You know what I'm saying? It's a good place to be to look in the mirror and be like, I'm good. Because it's already right there. Yeah, as far as I want to go. So what do we do? Well, we avoided exercises that work those areas. I still did some stuff to maintain connection to those areas because we don't want to create

Starting point is 01:00:21 imbalances. And then we started focusing on other things to balance out our body. And this is one of the things I like about resistance training is you can literally decide where you're putting shape and size on your body. And when it comes for women, for example, and this isn't true for all women, but for most women,

Starting point is 01:00:38 you can always work on building your butt, especially if you're lean. It's just going to give you more curve. Like more muscle just gives you more of a curve in your butt. You could develop great shoulders. For most women, you can work the fuck out of your back and have a nice sculpted tone looking back. Nothing will make you look fit and lean,

Starting point is 01:00:57 like having some back muscle. Nothing will make you look skinny and weak, like having no back muscle. You see a lot of women like that where they die it down and they'll wear like a backless shirt. And all you see is scapula and weak, like having no back muscle. You see a lot of women like that where they die it down in the water, like a backless shirt, and all you see is scapula and spine, right? So they don't have that nice crease

Starting point is 01:01:10 in their low back or whatever. You can focus on those. A lot of women, I know, probably don't need to work out their calves, women for whatever reason, tend to develop their calves better than men do, not all of them, but some of them do. So for them, I would avoid to ret-calf work.

Starting point is 01:01:26 Hamstrings, I have never, I don't think I've ever seen a woman who's told me they'd developed too much hamstring. So that's another area you could focus on. Which only adds shape to it. I always tell people that are trying to develop or make their butt look bubbly or having more developed hamstrings only encourage that, right? That's it.

Starting point is 01:01:41 So just you just kind of sculpt your body around the way you want to look and then take it from there. And if you're overall, be patient too. That's another thing. Yeah. I mean, sculpting the physique and getting that stuff, it takes time. It's not a quick thing. What you don't want is to fall in the trap of dieting down hard and fast or buying into some 30-day, 60-day gimm's like, man, you're sculpting a physique. It's like an artist. And the better you want that sculpture to look, the longer it's going to take. Because you're going to take your time with it and learn some things along the way.

Starting point is 01:02:14 And I think this is a perfect example, though, where somebody who you would not think would use the map's aesthetic type of protocol that you absolutely could use. It is not just for a competitor who's trying to get on stage. It also can be just a woman or a guy who's trying to sculpt their body. It doesn't like how developed they are in one area versus the other. It's designed that way. Here's something else I want to make sure I cover. Women's clothes are not designed for athletic females. So a lot of women, and there's a lot of psychology

Starting point is 01:02:46 that goes behind this whole, like, I feel like I'm too big or I'll give you an example, use myself as an example. The first time I really allowed myself to get lean, which was not that long ago because for all my life, I just wanted to get bigger and never really try to get shredded. The first time I tried to get shredded, I just felt like I was getting small.

Starting point is 01:03:04 That was it, I put shirts on and I'm like, oh fuck, I'm losing. I'm getting small. It was a psychological mind-fuck. And I think this happens with women when they start to develop a little bit of muscle, when their hamstrings start to develop, their glutes start to develop, their quads start to develop. Well, your clothes are a little tighter, it makes them nervous. They put on jeans that are designed for women with zero anything, just legs that look like broomsticks. Then they put them on, they're like, oh my god, my jeans are tighter. And I said, well, you've got more shape in your leg.

Starting point is 01:03:29 So these jeans that are designed for the average sedatory woman are going to fit a little bit tighter. You know what I'm saying? So there's a little bit of that psychology going on too. But here's a deal. You can always reduce the intensity. You can always reduce or change the exercises you're doing. Let's say your legs are building too fast, well, you don't have to barbell squat.

Starting point is 01:03:47 It'd be interesting to, you know, and I always ask clients back to not that anybody else's opinion matters, but I always like to hear like, you know, what's your spouse or what's your boyfriend or your girlfriend say or your friend say about the way your body looks right now? A lot of times, a lot of times, you know, you're surprised. A lot of times they just have a distorted image of themselves, you know, and a lot of that. A lot of times they just have a distorted image of themselves. A lot of that is rooted in their own insecurities or the fear of building muscle or those things like that. If everybody's telling you, you look great, Susie.

Starting point is 01:04:13 You're probably going to take it. Yeah, you know what I'm saying? It's okay. Dude, this happened with Jessica the other day. We know because we're eating a little bit more or whatever, we came home. I don't remember where we are. And she's like, oh my God, I feel massive. I feel so uncomfortable I'm so big and I knew she I looked at her like no you don't like you look the same

Starting point is 01:04:31 She's like no, I'm so big so I said let's wait you go ahead and weigh yourself on the scale You know how much you wait a couple days go away yourself a half a pound game, which is water Yeah, like do you really think you're big you're huge because you're getting a half a pound right? It's very there's a very very strong right and I've experienced it I know you said when when you got lean, people will tell you look bigger. And to you, you felt like you were just small. So I think adding some perspective,

Starting point is 01:04:52 you know what others think is, like I don't believe that it, what others think matters, but I think sometimes it helps you get perspective on how you look at and view yourself. Next question is from Cody Phillips 1791. You guys talk about how hit training should never be used as cardiovascular stamina training or exercise due to people

Starting point is 01:05:13 not exploding with enough power and form breaking down. I was curious if that changed for someone who played a sport that mimicked that style of training. For example, I'm a tennis player and I'm required to continually produce explosive movements even when I'm fatigued. As long as my form isn't breaking down, do you think it's okay to train very intense hits? Yeah, I think we need to correct, you know, the beginning of that.

Starting point is 01:05:36 Yep, yep. Because it is for conditioning, you know, it is something that's intended for that. We put we put it out there as a caveat that a lot of people do this and it gets really sloppy really quick. And so like our intention with that is if we're going to add any kind of plyometrics, every single rep has intent. And so to kind of pull back a little bit and make sure that's the priority and you have that in mind.

Starting point is 01:06:03 But yes, it's still very much a conditioning program. Yeah, so stamina, you can have stamina that gives you lots of endurance. You have stamina that allows you to repeat, about of maximal exertion, and increasing total stamina or general stamina will improve all of those things. But when we talk about training explosive movements, what we're talking about is training yourself, to improve upon your ability to explode with maximal power. And you want to be specific with that. What that means is if I go exercise, exercise, exercise, exercise, and get super fatigued,

Starting point is 01:06:37 I can't, I'm not training the ability to explode with maximal exertion. All I'm training is general stamina. And that's what we're talking about when we're talking about this. Now our hit program, first off, it's designed to burn a lot of calories. We programmed it to make sure that you don't create imbalances and you do get some strength adaptations,

Starting point is 01:06:58 or at least some enough strength adaptation, so that's not just cardio. Right, and we addressed mobility in that. We addressed mobility. And we're very descriptive with our instructions in there where we're saying, you're doing this until form breaks down. You're not doing this until you can't move anymore, which is how a lot of people will treat hit.

Starting point is 01:07:13 It will improve your general stamina, which will improve your ability to exert yourself. However, if you're just looking to improve on the power you can output, you don't want to do continual hit training for that specifically. What you want to do is you want to do your explosive movement and then give yourself enough time to rest, regroup, okay, everything's back to normal and explode again, because you're just training yourself, your body's ability to explode hard when you call upon it.

Starting point is 01:07:42 So there's just kind of two different things. Well, they're also asking about like, if they mimicking like so I'm picturing like a like a great plow magic move would be like ice skaters that wouldn't kind of mimic some of the the work that you would want for somebody who is playing tennis, right? So you know can can he or she I don't remember if it was a girl not it would can they do this to fatigue or push themselves for stamina reasons because they're mimicking a movement and they're an athlete and they understand what they're doing. Yeah, I think there's an exception to all rules here.

Starting point is 01:08:09 You know what I'm saying? I think that somebody who, because that's as close to them, emulating actually playing the sport. Like we always recommend obviously what's gonna get you best at playing your sport is playing your fucking sport. Like there's no practice.

Starting point is 01:08:20 Right, practice playing that. But if you're not at practice, you're not on the courts and you're in the weight training room and you're doing exercises, then yeah, absolutely. I think're not at practice, you're not on the courts, and you're in the weight training room, and you're doing exercises, then yeah, absolutely. I think you can do that because your tennis matches will fall. That's where you're trying to build other skills

Starting point is 01:08:31 that'll bleed into the sport. So I want to get more explosive. I have to just specifically isolate the explosive part of that. And I'm going to work on specific lifts that are going to really just add that component. And I'm going to increase that adaptation response. And then practicing that and doing the movements

Starting point is 01:08:51 I actually do in the game, I get all the condition that I need just from that. And I build up my skill and improve that. But I would make the argument that training control and stability in the planes and stuff that you need to for the sport, and then just practicing that sport may have more carryover than trying to mimic it with exercises, you know what I'm saying?

Starting point is 01:09:12 Because there's so much technique involved. Yeah, and that's the thing. This is like an argument all the time with sports training, like a lot, the debate, yeah, because there's a lot of trainers out there that will do just like, it's very sports-specific, and these are all exercises that mimic and mock like the lot, the debate. Yeah, because there's a lot of trainers out there that will do, just like, it's very sport specific. And these are all like exercises that mimic and mock

Starting point is 01:09:29 like the movements, but again, like you said, I'm totally like, I subscribe more to that as well where I want them to actually do, you know, bilateral movement. If they're always in unilateral, well, I wanna be able to get them to understand like what, like summoning, like the ultimate amount of force, like feels like.

Starting point is 01:09:48 And then how can I use that now in, you know, a unilateral position. And then, but it's really building a baseline. You know, it's building the foundations, building a baseline. And then, you know, meanwhile, you know, your skills and all that, you can work on, you know, as, you know as separate to that.

Starting point is 01:10:05 Well, I see value in doing both. I could see myself going through our hip program, and we're just going to use ice skaters to keep using that as an example, although there's lots of different examples of plyometrics and how it carries over into a sport like this. But let's just say, the first time I came through ice skaters, I'm each explosive movement, I'm really gathering myself, stabilizing, exploding, gathering myself, stabilizing, exploding, and I'm really putting a lot of emphasis on the power of the, of the movement and getting that out of it. Then I see other times of coming back and then the

Starting point is 01:10:39 next time through it, maybe I'm going fast and I'm, I'm pushing more towards the stamina side of it because both of those are going to carry over and be beneficial to my game because there's going to be, I'm going to have to play, I could play a tennis match that ends up taking hours long. So I would want to build my gas tank, making the doing those same cuts and movements. So I would want to build stamina there. But then I also want, there's going to be one time, that's like a drill though. You know, that's something you do in practice.

Starting point is 01:11:03 Like an ice skater, like, but what I'm saying is like in workouts. Yeah. Well, I'm, and that's what I'm saying, though, why not, why not allow it to carry over sometimes into your workout? I think that the, the car way we caution people was to not turn it into just purely a stamina. That doesn't, right. That would be, that would be wrong. So what I'm saying is I don't think it's wrong for someone to do that, as long as you're aware that it's important that you are also putting emphasis on the gathering yourself and stabilizing and exploding in the power side of the plyometric as it could be for the movement.

Starting point is 01:11:36 I mean, how you practice something is gonna be how you end up doing it in your sport. So if you're practicing to ultimate fatigue and your form is breaking down and you're just sloppy as fuck, then that's if you're practicing to ultimate fatigue and your former's breaking down and you're just sloppy as fuck, then that's what you're going to look like when you start to break down and fatigue while you play. So the goal is to practice perfect so that when you do hit those limits, your form stays intact a little bit more because here's the bottom line. Sports, although having the most stamina the most strength the most explosive

Starting point is 01:12:06 power the most flexibility all of those play a factor into whether or not you're going to do well the other big big big factor that may be as big if not bigger than those is how technical you are. I mean hitting I can be the most fit athlete on the world but if I've never played tennis a tennis player who's got terrible stand, I was gonna kick my ass. They're gonna put it in a way to place the ball, how to hit it. I don't even know how to hit the ball, right? So you want to also make sure that you maintain good technique and good skill while you're doing these training, rather than just because what I see with a lot of athletes is that

Starting point is 01:12:41 they forget that part. Then the workout just becomes about how hard I could push myself and how much I can sweat. And it doesn't even matter now. My technique doesn't even fucking me. Yeah, he may as well jump rope for an hour. Yeah, that's right, it doesn't make a sense to anyone. And that we all agree on, 100%.

Starting point is 01:12:54 I agree that that's the ideas to not allow those workouts to turn into just a pure fucking cardio workout. That's right. I used to see this, this was one of the biggest things and problems I had with Orange Theory, was because they've motivated these people to chase after these points. Yeah, it doesn't matter what exercise you do.

Starting point is 01:13:09 Right, so then what would happen, the idea of how it was designed was brilliant. Problem was the execution of it is where they failed because a lot of the coaches couldn't deliver this message where when you're on the treadmills and you were doing cardio, you were cardio, and then when you went over the weights, you should be weight training.

Starting point is 01:13:24 The problem was these people got so excited to chase after the points up on the treadmills and you were doing cardio, you were cardio and then when you went over the weights, you should be weight training. The problem was, these people got so excited to chase after the points up on the TV screen that they wanted to get more points, why they're more of these cardio points, why they're over in the weights. So they would just circuit weight, they would get five pound weights, never stop and rest in between, wrapping out like crazy. It's like, you stay on the treadmill. Yeah, exactly. Stay on the treadmill.

Starting point is 01:13:42 I mean, at that point, you may as well just stay on the treadmill. You're not getting the real good benefits of the strength training by having the weights over there. Otherwise, so it doesn't make sense. So I think that's the fear of telling anybody, yeah, it's okay to kind of train that way. Is that a lot of people already gravitate towards that type of training as basically just cardio cardio with weights, you know? Next up is Gamy Neski. What are your thoughts on post activation? Potentiation.

Starting point is 01:14:07 Why isn't this incorporated into maps performance? I feel like these are all just in question. I love this one. I did one of them. Yeah. There's one more part of this question. Is there any carryover to endurance sports such as Spartan, Trap, lawn, etc.? Okay.

Starting point is 01:14:21 So the first part, so why it wasn't incorporated, we actually put it in prime. Yeah, the reason differently though. We did it differently, and we actually have a video I know on YouTube that we kind of explain, it's not post, it was actually pre. Yeah, and so that was like our spin on it. And we put a lot of the more advanced techniques, so this is, I would consider this

Starting point is 01:14:40 a more of an advanced technique. Oh, 100%. So 100%. So that's why it's not like, when we're addressing programming, we're addressing the general public. Red, green, black, and you're seeing it now, as we just really split, those are the first three were really the foundation. If anything that you might see us start to do now is we're going to probably get into more

Starting point is 01:14:59 advanced or specialized type of programming, which would be silly for us to do that first. It would post activation, potentiation, just to explain be silly for us to do that first. It would post activation, potentiation, just to explain for the people listening to know what that is. You would do a heavy movement first. This is how the traditional would do it. So let's say I would do barbell squats. So I do my set of barbell squats.

Starting point is 01:15:17 Right after I rack the weight, I would do a few reps of explosive jumps. Okay, so like one to three. Yeah, I'm doing explosive movement after I'm doing a heavy movement. And studies will show that you actually activate more muscle fibers when you do this, which possibly really loud response from your scene. Yeah, which could lead to more muscle building and all that. Now, I want to be clear, the, the, the stuff, what you're going to get from that is small.

Starting point is 01:15:43 It's a small percentage. Well, I see, I, it's not like a, I see the best is going towards the athlete. That's right. Is teaching you how to call upon that explosiveness. Like that right there, there's great value in throwing fucking 300 pounds on your back, squatting two or three reps real quick, re-racking, going over to a jump box

Starting point is 01:16:00 and fucking blowing out like one, you'll see yourself fly afterwards. It's in a, and so it's really what I see is the neurological benefit of teaching you how to call upon all that to fire some in that force output. Right. And that teaches that process. Like it's, that's the hardest thing to teach athletes because it's intrinsically you have to be able to produce things on command right then with as much force as possible because that's what's going to give you that explosive edge on your opponent.

Starting point is 01:16:31 Exploding is a skill. One of my favorite things to do is when I train, I know how to explode, not because I did explosive exercise, because I trained in judo, wrestling, and Brazilian Jitsu, where there's certain positions and stuff you are gonna be doing explosive movements. I love taking people who've only ever lifted like bodybuilders, so controlled, squeeze, and all that stuff, and then try and teach them an explosive movement, like a kettlebell swing,

Starting point is 01:16:57 like a basic semi-explosive movement, like a swing, and you can see them try to lift it. Oh, it just turns into a shoulder raise. They don't know how to do it because Oh, it just turns into a shoulder raise. It's, they don't know how to like do it because it's, it's, it's, there's so much skill involved. Yeah, and they don't know how to relax when they need to relax and like, you know, like anchor themselves and like be able to anti-rotate

Starting point is 01:17:15 and all these things. Like, that's all part of like this, this complex process that you have to learn, you know, it's an athlete. Or you teach a clean and press and it becomes like a reverse curl. Yeah, you know, to impress. That's just an hit on it, what it is, it's the bodybuilders are all about tension, time and attention. Everything is about time and attention and getting the muscle to work constantly and never be at rest. And athletic performance and explosiveness,

Starting point is 01:17:37 there's there's actually more of an art or a skill to that where you relax and then explode the body and you have it's certain things are going to be. Yeah, there's there's a lot more. You don't you don't want friction in the way of speed. Right. No, no, no, no. And so tension would not be a great thing to have in all of your muscles like your shoulders while you're trying to do a swing. That's right.

Starting point is 01:17:54 What's in help? Grappling is great because it's both. We get to have explosiveness and you have to have tension. So you got to talk about how we we flipped the the path on a Ted, right? And we we turned it into ignite sessions. And so if you and it's on a TED, right? And we turned it into ignite sessions. And so if you... And it's in Maps Prime. And what we recommend is that you explode first

Starting point is 01:18:11 and then do the tension movement after, which personally makes much better sense. I know. You wanna explode when you're fresh because then you can explode harder, you can jump harder. And then go to the tension movement, and I, You feel immediate carryover.

Starting point is 01:18:27 You feel the carryover. Well, I think it's better that way. We also addressed it that way, because I think the programming behind it was more built towards the training, the form of the exercise and building muscle than it was athletic performance, because I could still see a lot of the benefits of PAPS.

Starting point is 01:18:43 Right, point. And athlete, if I was training just a pure athlete, you know, I want to teach them to be able to call upon all the explosiveness after doing something like that. So I still see value in PAPP. I just think for the general population, for us to teach a technique, we saw more value in teaching it in the reverse. Yeah. And so that's why we incorporate the next session.

Starting point is 01:19:03 Yeah. Most programs we've understood that like neurologically, like where the deficiencies lies, they're just not communicating in certain parts, like certain muscle groups aren't responding the way they should. And so this is just another advanced technique to really highlight that fact and get you to respond the way that you never have before. Yeah. From a skill perspective, it just doesn't make sense to me. Let me put it in different terms. It would be like long distance running for a little bit and then doing sprints afterwards

Starting point is 01:19:32 versus, and by the way, this is all warmed up versus doing sprints and then finishing your workout with some long running. It makes more sense to do the sprints first because that's when you're the strongest, that's when you have more fresh, and that's when you can perform at the best. You can explode the most, you can put out the most force. So it never really made sense to me to go heavy tension, then too explosive. Again, you have to be warmed up by the way,

Starting point is 01:19:57 and I'm talking about exploding coal, right? You still gotta warm up and all that stuff versus explode and then go to the tension. And when I've done it that way, better results with myself and my clients. Well, so here's my debate on that, okay? Is that when you get under a 300 pound squat and you do that first and then you go over the jump box,

Starting point is 01:20:18 the thing about loading, like when you load that much weight on your back and you squat, it forces your body to recruit because otherwise you get fucking buried. And then you re-rack it and now you go to do a jump box. Hunter feel free. Yes, you 100% it's easier for you to call upon that. So there's no doubt in my mind that there's...

Starting point is 01:20:39 Depends how intense you're doing the squats. Are we just doing a few reps? No, it's like I said, 300 pounds on your back for one to three reps. Okay, I get that. So I used to do this. But I've seen them use it differently. I've seen people go 10, 15 reps,

Starting point is 01:20:50 but take themself. That is not right. That's why it's not good. That's not right, Pat. That's right. You're supposed to do it as one to three reps. It should be 80% plus intensity. And then you go over and you just want one to three reps.

Starting point is 01:21:03 That's it. So all your, Pat's, great tools for like, if you're doing like any testing. Like so if I'm doing like a vertical jump test and I wanna do, you know, and increase that, that like on demand like access to like as much force production as possible. Like Adam said with squatting, I used to do that.

Starting point is 01:21:24 I used to do that and I used to do that. And it would massively make an impact. Oh, dude, you massively, we'll go out right now. I'll have you jump up on the highest box right now and see how much you struggle to get up on it. Then I'll go throw 300 pounds on your back and then you do it again. You'll watch yourself clear that box, say, nothing. It's, it's, it's definitely a game changer. And I think, so that's so specific to athletes, like that, that's all we're talking about. Exactly. And I think that's a good way to teach somebody to call upon that. Where now if you go do the jump box first,

Starting point is 01:21:50 you're your fresher and you potentially have more energy to actually technically do that. But it's actually, I think it's harder to tap into your CNS. I think it's harder to get everything recruited and firing the way you want than it is when you put a bunch of weight on your back, that forces you, do or die. That thing's going to bury you in the ground. Well, let's use a different example, like say you're doing like pli-o pushups and then

Starting point is 01:22:13 you carry that over into a heavy bench. Right. You're going to feel the difference. You will. And here's the thing, I think we're assuming that. But I'll also do a heavy 315 pound bench and go over to a pli-o pushup. Well, here's the thing. Watch how fucking light you body weight fills, but I think what we're assuming is that the person isn't priming Properly before they do the explosive movement or they're going into it cold because look if you were if you're going to three hundred

Starting point is 01:22:36 Pound squat you probably warmed up before you go to the three hundred pound squat You need to warm up before you do the fucking jump to so if you just go into a jump Yeah, I get that, you're not gonna be able to call upon it. But if you properly set yourself up and set yourself up and then you go into your set, and I'm not, look, in my opinion, for more people, I think, if you're qualified,

Starting point is 01:22:56 the explosive movement before maybe better, is there benefit to both? Yeah. Well, I don't think there's no way. We looked at it at least in my opinion, the reason why when we first created this was like It's the risk versus reward and I think that you can get as as good of been or close to as good of benefits by doing it in the inverse way for somebody And I would much rather I would rather take a client who I I'm not certain of their body control and have them actually jump

Starting point is 01:23:19 Just their body weight then stacking 300 pounds on their back to try and get them to fire everything. So I think that's, it's more advanced to ask, you know, somebody to go, hey, go 80% plus of your max and do it one to three reps and then go to your audience. And so yeah, that's why we, we tended to lean a little more towards the pre versus the post because I think yeah, post, really like it narrows it down to a very small population. And then, and then, and I know we're not even, we're kind of dancing around the real question, which has to very small pop. And then, and then, and I know we're not even, we're kind of dancing around the real question which has to do with muscle. And it's like, I mean, you're splitting hairs

Starting point is 01:23:50 as far as the difference of incorporate. And then they're mounted wrist. So short lasting effect anyway. Right. And if you're trying to do something as far as, like explosively, there's always a higher risk at that. So to incorporate that, I wouldn't be a fan of doing it. If you are, if you have prime, like you can use it and play with it a little bit, but it's not, it's not a tool that I think it should be in everybody's regimen.

Starting point is 01:24:11 For sports like Spartan and Trapalon, I think explosive movements may have some, some benefit, especially I think maybe not so much traffic. I'll tell you the, but maybe Spartan because of you know, jumping over a wall. I've been training Katrina and her brother and all them with the Spartan. I've been around it a lot lately and the biggest things you can do for Spartan, train for stamina because you obviously need to have endurance to be able to run. So you need to build it run a few miles really good, right?

Starting point is 01:24:35 So train that, increase that. Build up your work capacity. Work capacity and the ability to hang and pull your body weight up and push your body web. So dips, pull ups and hangs, like should be in grip strength, right? So those things are like, those things right there will carry you through a Spartan race no doubt.

Starting point is 01:24:52 And so I'd get great at those instead of trying to overcomplicate it with things like PAP. Yeah, yeah, it's such a, it's such a, if you want to, if you're just trying to build muscle and you just want to build more muscle, I would say risk versus reward, my name is more worth it. Explosive stuff, you know what I mean? I just, I love it for testing out. Yeah, say risk versus war, my name is more worth it.

Starting point is 01:25:05 Explosive stuff, you know. I just, I love it for testing out. Yeah, no, I fear it. Yeah, I hear that. I don't know who we're talking to. So if we're talking to somebody who is very advanced, great body mechanics, got an athletic background, fucking it's a very fun thing to do.

Starting point is 01:25:17 It is. It's a very cool thing. I remember the first time that I remember watching a video on it and then actually applying it, I was like, whoa, yeah, like that was shit. That works. Yeah, like that really worked. Like so you can, you'll feel it the first time you do it, you'll be able to,

Starting point is 01:25:29 but it's like, okay, well, what does that mean for you? I was saying like, is that, do my quads develop way more? No. You know what I'm saying? Did I also get six inches on my vertical? No. So you can pull a trick. Yeah, it is.

Starting point is 01:25:40 Just some occlusion on your legs and you'll build them, you'll build more than that. Excellent. So look, we have a bunch build more than that. Yeah, really, really. Excellent. So look, we have a bunch of free guides that focus on different targets like how to build your chest, how to build your calves, how to work your core. We have a hit training guide. We have like 12 guides.

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