Mind Pump: Raw Fitness Truth - 808: Ideal Bodyfat Range for Women & Men, Priming to Improve Sports Performance, Correcting Shoulder Imbalances & MORE

Episode Date: July 6, 2018

Organifi Quah! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about exercises or stretches to help enhance the other muscles around the trapezius for a woman with overdeveloped traps, the differences in body composition between men and women, major setbacks Adam faced on his road to becoming an IFBB pro and the benefits of priming before playing golf. If you don’t want holy shorts, time to get you some Vuori Clothing! (4:04) The Gutenberg Revolution, Jordan Peterson and the power of the written word being taken over by the long spoken word due in part to technology. (6:18) The Evolution of the Mind and what is driving our ability to learn and consume information. (14:40) Why you should assume your audience is smart and the job of presenting your information to them. The Thrive Market model. (24:30) Why we should feed our animals the way we feed ourselves based on our exercise expenditure. (28:53) Is it more important to get mentally fit first or physically fit? The potential for a Health Revolution and how to change your mind set on becoming more aware of how you feel. (33:52) #Quah question #1 – What exercises or stretches can help enhance the other muscles around the trapezius for a woman with overdeveloped traps? (49:06) #Quah question #2 – Can you discuss the differences in body composition between men and women? (1:02:06) #Quah question #3 – What were some major setbacks Adam faced on his road to becoming an IFBB pro and how did he overcome them? (1:12:27) #Quah question #4 – What are the benefits of priming before playing golf? (1:25:19) People Mentioned: Joe Rogan (@joerogan)  Instagram Jordan Peterson (@jordan.b.peterson)  Instagram Max Lugavere (@maxlugavere)  Instagram Andy Galpin (@drandygalpin)  Instagram Brandon Harris (@brandon_pfs)  Instagram Related Links/Products Mentioned: Vuori **25% off entire purchase** Thrive Market One FREE month’s membership $20 off your first three purchases of $49 or more (That’s $60 off total!) Free shipping on orders of $49 or more Joe Rogan Experience #1139 - Jordan Peterson – YouTube IGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us - Book by Jean Twenge Why Millennials Are Failing to Shack Up Is Technology Making Us Stupid (and Smarter) The Whole30® Program How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP Correcting Upper Cross Syndrome to Improve Posture & Health-- Prone Cobra Maps Prime Pro Bundle - Mind Pump Premier Fitness Systems Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. This is an advanced program and is not recommended for beginners. Get it at www.mapssplit.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com.   Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it at www.mindpumpmedia.com! Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates.   Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mite, Paul! Yay! For the first 44 minutes with your introductory conversation, I mentioned... Justin looking sexy! Justin's amazing.

Did you doubt it? Viori, these ones don't have holes in the cross. Now, Viori, you pay extra for Holy Croches or... I have to get him reinforced. Viori's cool about that. He's got the wire mesh. Oh my God, big balls. He's got big balls.

The biggest balls of the ball. Oh, nobody knows what that is. We're too old. Viori is a high quality athletic gear, especially for men, great looking stuff, especially with men with big balls. We'll give you 25% off. We need room and they provide.

If you use our code, go to VioriClothing, that's vuoriclothing.com forward slash mind pump, you'll get 25% off. That's a hookup, 25%. That's a good one. Yep. Then we talk about new media and the evolution of the mind. I think we're in the middle of a revolution that's starting to happen.

It's exciting stuff. Very exciting. We're talking about the savvy consumer. Consumers are much smarter today than we're 10 years ago. And the rise of companies like Thrive Market hints why they use Thrive Market. We think Thrive Market is a great example of this. Now Thrive Market's the largest online retailer of non-GMO foods and organic foods

and other products that are within that umbrella. If you go to thrivemarket.com, forward slash mine pump, we will hook you up. Here's an idea. A month free membership. I'm gonna give you guys an idea. What's the idea? You got to, to this episode specifically,

every time we say Thrive, take a shot. Because it's gonna be a lot wow Everybody's in the hammer. I think I do six in a row. There was like a ton in the set I love it. So you get a free membership a free month membership We're hooking you up $20 off your first three orders of 49 dollars or more and free shipping We talk about low quality dog food and fat and sick dogs although fat dogs are kind of cute Let's add that yeah, they are kind of cute and trebby We talk about motivations for pursuing health and fitness and sick dogs. Although fat dogs are kind of cute. Let's sad though. Yeah, they are kind of cute and trebby.

We talk about motivations for pursuing health and fitness and the beginning of a health revolution. We hope to be a part of. Then we get into the questions. The first question was, this person has very developed trap muscles. They seem to be tight. Her job as a dental hygienist,

what movements and exercises and stretches can she do to prevent these tight trap muscles from happening? The next question was, they want us to discuss the differences in body composition or body fat between men and women. What's the difference? What's considered healthy? What's considered unhealthy?

What do they look like? All that stuff. The next question was directed to Adam. The question was, during your road to pro, what were some of the major setbacks that you faced and how did you overcome them? Of course, Adam has no setbacks and no roadblocks. The next question was, this individual is a golfer and is feeling stiff and not fluid in their movements How do we suggest they prime before they play to maximize their performance? Also this month we are putting our foundational

Maps and a ballic program the program we think most people should start in, great for muscle building, great for metabolism repair, if you've got a slow metabolism, this is the program you want to get on to get that metabolism to roar again. We're putting that program on 50% off sale half. So the price is cut completely in half. It's happening the entire month of July. Now we also have bundles of math programs. This is where we combine math programs for particular goals and discount them by 20 to 30% off.

For example, our Super Bundle is a year of exercise programming all planned out for you. You can find maps and a ball of 50% off and all these bundles at mindpumpmedia.com. Just them. You know what? I like about what you're wearing right now. What's that first off? Fits you perfectly so it's not too tight not too big. It's I don't feel restricted. There's no holes and Still holes is growing. He was working up to that and the quality of the viewer those are fury. I'm assuming they are viewer

Yeah, they're not gonna rip. Yeah, They're not gonna rip like the other ones. Cause you squat at least. No, they stretch. They give me, are those have gifts to them? Are those the Bort Schwart ones? These are not the Bort Schwart ones. Oh, we just ordered the Bort Schwart ones. What color did you get?

So I got, it was like three tiered colors. So it was like kind of a blue and gray, like a different layered colors. I got purple and I got... Match your grapes. You're fucking bikini grapes. I know. You know it's funny about that.

You didn't need to wear underwear with these shorts, man. Another one. First of all, have you guys seen me walk around on the walls yet? Have I done that? Yeah, you have. All the time. Do I do it every time?

Yeah, dude. I guess I do, dude. We saw it together. Oh yeah, it was a good time. Yeah. The other thing I was gonna tell you guys Well besides those awesome shorts. I ordered a new bathing suit the other day. Yeah, and I can't wait to show you guys Really? We go to a good. Oh, we go to refuge a real scandalous one. No, my girl keeps telling me to get

shorts that are like short short shorts chubbies Yeah, they're called chubbies, aren't they? Well, there's a brand called chubbies that's really popular. Yeah, so I like those. I like the, I like the, Viori has a shorter cut too, like the one's Justin's wearing,

I like the, I like the style. Yeah, mine hike up a bit. I mean, you guys are blessed with my white thighs. Yeah, they're nice. Yeah, they're, they're impressive. It's like a beacon to space. It is, it's a, it's a beacon. It's a homing signal.

What do your thighs? Neer, neer. I kind of like tractor beam them in. Adam, I gotta joke for you. Tell me. To space it is it's it's a beacons a homing signal. What do your thighs? I kind of like tractor beam them in Adam. I got a joke for you tell me what do Justin's thighs and the Great Wall of China have in common? You can see them from space Is that a joke? All right, yeah Well, I did that one out. That's all right. Dad jokes of star. It's almost as good. We're not even out of here.

And the dad jokes have started already. Dude, how awesome was that first 15 minutes of conversation on Peterson and Rogan? Yeah. I love anything that Peterson puts out. It's hard not to just get started. I feel like we almost, we almost jok him too much. You know what I'm saying?

Like we, we talk about him a lot, but he's everything he puts out as fire did well the thing I have yet to listen to A conversation that he's had that hasn't I mean, well there's always something where you're like oh shit provoking Yeah, very good exactly and I don't agree with him 100% No, but it's the way that I mean it's the information he's presenting It's just like oh finally people are talking about shit that matters. Well, dude, he's traveling around the country and he's doing these debates, live debates

in front of 5,000 people with Sam Harris. So they're literally on the same stage, Sam Harris and atheist, and a very smart one. So very, very smart. Very difficult. You're not gonna beat him in a debate unless you yourself are extremely intelligent and can present yourself well.

And then you have Peterson who is on the pro spiritual or religious type side, right? And they sit there and they discuss in debate in front of 5,000 people, there's no yelling, there's no screaming. And admittedly, they've done two podcasts before and those didn't go very well, especially the first one didn't go very well.

They got hung up on a couple of things, like, you know, certain, and it just shows, like them being able to then keep working at it, and then like having a conversation to keep trying to figure out, that's the important. Well, the thing that he, the point that he made, blew me out, watched it last night, and I paused it and I had to think about it

for five to ten minutes. I had to really absorb what he was saying, because because I we've talked about on the show many times how technology is okay. So if we go back in time and we look at rapid advancements in human civilization, they tend to follow a some kind of an advancement in the in our ability to share and spread information. So like when humans discovered that they could, you know, write and record information, that was a huge advancement because we can now build upon the knowledge of people before. And before that, we had to sing songs and stuff to remember certain things.

So now all of a sudden boom explosion, right? And there's many of these, right? But the next big one, or one of the biggest ones, was the Gutenberg Revolution. This is when the printing press, which was invented by, you know, guys last name was obviously Gutenberg. He invented the printing press and all of a sudden, I want to see Charles.

Yeah, I think it's Charles. Yeah. All of a sudden, the average person had access to books. And what people don't realize, especially a lot of, people are age or younger is that at that time the only people who had access to books were royalty and in noble and nobles and the church Yeah, the monks and why because books had to be written by hand and

You had to know how to write and read and so if you wanted to own a book you had to be rich They were expensive as hell So the only way you could get information was by going to the church or going to the nobles and they would have to distill it for you. And of course people are gonna- The church, exactly. And so now you've got a printing press,

now the average person can afford a book because they're cheap, and it was this explosion of evolution and many people believe it's really what led to the Renaissance. Right. Right. So you have that. But what we have with technology is the Gutenberg Revolution times a trillion because now

we have tech that allows essentially infinite amounts of information to be spread anywhere and for cheap, for very, very, very cheap. And the point that Peterson made that I thought was brilliant because he brought that up, but the part that I thought that was brilliant was he said that the power of written word is now being displayed by spoken word. And what I mean by that is like, you can always put way more detail and thought into writing. And it really has to do with bandwidth. This is why it's so hard to turn a book into a movie.

How many people get into a book, really read a good book, and then watch the movie, and they're like, it's not as good as the book. You can't possibly make a movie like the book, because with the movie you're limited to two hours on average. The book is 300, 400 pages, and it's really in depth and really detailed. And this is true with, you know, discussions on, you know, complicated topics as well.

And what, you know, TV and radio did it a little bit and what Peterson was saying was, you were limited, you know, with TV, like there were only so many channels and people would watch it for 30 minutes to maybe an hour. Conversations would last six to 10 minutes. So it was like condensed into entertainment, like short bits of, you know, bites of information. Interrupted by commercials.

Yeah. And it was, you know, so you couldn't really hear the whole discussion or get the whole thing. But because of tech, you know, we can put out a podcast that's four hours long, which we've done before, talking about one subject, and having a really good discussion. And what's happening is that spreading, and the spoken word spreads faster because written word takes more time

and requires you to really pay attention, where you can listen, and more people can understand word than can read word even, and it gets spread everywhere. And what's happening now is you're seeing this long form discussion explode, and the thing that he made that I thought was 100% true, which was brilliant is people are a lot smarter than we thought way they were. Yeah, you know what I mean?

Yeah, and that's that resonated too and I was listening to it just because I think that we We've all been fed this formula and this this format and that's like the standard that was provided just by the old way of doing things with media. And so it's all this like quick snippets and you know, argumentative type of content that's out there that nobody ever gets to really put their entire point across or they take it out of context

and people are just fed up with that shit. It's like, it's not benefiting anybody in society. It's doing nothing but polarizing everybody, making everybody emotional. And you see what that's done. It's fucking chaotic. You know, and people are so tired of it. It's smarter now. Well, I think the consumers was always smart, but they were limited by technology and time. And so if you...

Well, I don't think that's necessarily true because Jordan Peterson and these types of guys could have still done the types of, like he talks about how, you know, they're getting up on these, in these 5,000, 8,000, 10,000, you know, audiences. And, you know, the format is, let's talk for one hour and then open for an A and people are still thirsty for two and a half, that didn't really,

that wasn't happening like it's happening now, and we see examples of this in all different spaces and media, including long form podcasts. You see it, I mean, but I don't think it's the consumer that's changed, I think it's the fact that now they're being, like here's the thing, I think it is. Well, no, they're changing also because of it, but here's the thing, I think it is. Well, no, they're changing also because of it, but here's a thing.

Would Peterson be able to fill 8,000, 10,000 seat auditoriums without internet, without, because he was doing this before he was talking to classrooms and stuff. And there were definitely people doing this and there were definitely books on philosophy, books on the stuff and stuff, but it wasn't reaching tons of people. So now you've got people who've never heard of it.

I think we've evolved as humans and we're much smarter. We're smarter today than when we were 50 years ago and a hundred years ago and 200 years ago. That's also true. So I think there's a thirst for that type of content that there wasn't there before. People didn't want to sit through and listen to something for that long. It was too long. And so that's part of the argument too, is that it's not just technology that's disrupting us.

It's just us as humans were evolving now to where we can consume that type of content. We want that. And we, and look to Justin's point, we're getting fed up of the cookie cutter, bullshit market, advertised to me, commercials, type of deal, like give me the real potatoes, why I'm here.

We don't need to just escape anymore. You know, and I think that maybe that was relevant after like wars and like the hardships. And like escaping was such a big part of entertainment. Like I want to just be able to relax and be numb. And people are really hungry to better their life and learn and they're curious. You know, as to like listening to really intelligent people to embed their life and learn and they're curious,

as to listening to really intelligent people explain things like that. So I'm reading that, I'm in book right now and they talk a lot about this, that the generation coming up is even more. So here's the crazy part, right? And I told you guys before, you're starting to see these kids in high school

aren't going out to parties and they're not socializing with friends anymore. But they are consuming content and information like this, this long, and they're educating themselves, they're not becoming dumb or the gen themselves, rather than someone else telling me. Right, right. So there's a lot of this, like always,

and you've talked about this point before, Sal, is that the old guard is always like, oh my God, this generation coming up is the same thing. Right. Everybody always says that. That's been saying that forever, right? So there's this big fear around, oh, these, these, you know, millennials and I-genres are just going to be so socially unaware and they're going to be this

that. But the flip could be they may be the smartest generation that we've ever seen because they started consuming content like this at a very, very young age where I'm just now at 36 years old and I'm just now really starting to consume content at this fast and array. And me, it's like, okay, well, it's because we didn't have the tech. Like you're saying, like I really, you know, I couldn't, you couldn't keep my attention to read a book after book, but I do, I could sit through. It's different. Like when you sat through in school, like there, there couldn't, you couldn't keep my attention to read a book after book, but I, dude, I could sit through. It's different. Like, when you sat through in school, like there, there wasn't any of that engagement.

It was just being thrown at you and you're memorizing. So it's like, now things are just starting to click because people are understanding how, how much more they have to communicate to be able to get the point across. And now we have access to people that are passionate about topics that you can sit and listen to their brilliant mind, that you get sucked into that versus like being stuck at school and forcing yourself to fucking try and memorize it. Well, look at how hard it was before. Look at all the barriers that existed before versus today.

So we'll use fitness because that's our field primarily, right? Let's look at fitness. 30 years ago, if you had really good information, if you really wanted to communicate some things about fitness and exercise and nutrition, there was a few barriers you had to overcome. One was, okay, how do I get in a magazine or how do I get on TV?

And in order to do that, I have to placate the big corporate sponsors that run the magazines and big TV. So if I wanna come out and I wanna say, hey, listen, you don't need to eat like every two hours, that's kind of bullshit. You know what the magazine's gonna say? They're gonna look at this and they're gonna bring it

to their sponsors and the sponsors and say, no, we don't want that information. So the next step would be, okay, and this is before internet, what would I do? Well, I could write a book, but how am I gonna get people to know about my book? How am I gonna get, it's so many barriers to enter the market and to get your information out.

Whereas today, like our podcast would have never existed. Nobody would have given us the time of day to be able to get our word out. Nobody would have heard what we have to say. And that's what's, I think that's what's really happening. Is that all the irony though? Podcasts has been out for nine, 10 years now. But what I think that's a blip, what says a blip. It is, but still it's been around for a long time and blogging before that.

You know what I'm saying? So the, it's, I really think it's the generation coming up now. There's a thirst for knowledge and information now that the eye genders are a much more growth-minded set of a group of people. And so were the millennials and so were the bait. I mean, we're just keep evolving as humans. So I think it's less of the technology

than you think it is. Well, here's more of the people. Now because of technology, you have access to all these things that are fast to rate and people are driving it. But you even have these kids, like so they did this study was crazy with these teenagers that were really dating.

Like there's a big thing going on right now with this high school generation, right? They're not going out with boyfriends and girlfriends and dating very much. You know, the most common answer given back for why they're not is because they know that their brains are young and still developing and that there's something that happens on a chemical level in the brain when they fall in love

with someone at that young of an age and it actually affects their decision-making and their personal growth. So part of their, yeah, where did they get that information? Are you kidding me? Like, I didn't think like that when I was 16 years old. Like, who thinks like that?

So here's why it's the tech and the culture, and here's not why it's not some evolution of the mind, or sorry, it is an evolution of the mind. It is not some evolutionary genetic thing, okay. Today, 2018, there are still tribes in the world that don't understand how to create tech. There are still people in the world that don't know how to read. There are still people in the world that don't know basic things to progress themselves.

And that's because it's not presented to them and they don't have access to this information. That's it, bottom line. Let me give you another example. And that's because it's not presented to them and they don't have access to this information. That's it, bottom line. The reason, let me give you another example. The last 20 years, we saw a reduction in the world's lowest rung of poverty or extreme poverty by something like 50%. Those the fastest reduction in extreme poverty

to the world that ever, ever, ever seen. And that's directly the result of a few things, the freeing up of markets, and then the technology that followed that ever, ever, ever seen. And that's directly the result of a few things, the freeing up of markets, and then the technology that followed that allowed people to, like right now, the fastest reduction in extreme poverty is in Africa. In Africa, you see people lifting themselves very rapidly

because people are having cell phones and have access to this kind of information. This is what's driving the evolution of the mind. It's always been what's driven the evolution of the mind. It's always been what's driven, the evolution of the mind. It's the reason why, you know, 2000 years ago, you had cultures with running water and plumbing and you had other cultures that were still cannibals because some of them had access to information

and others kind of didn't. So that's kind of what's driving it. What's exciting to me is, you know, we're so afraid of what tech and information is doing because we always tend to be alarmists, but the reality is, it's pretty fucking awesome. Well, they're evolving so quickly, and I think what's happening, and we've seen this in the three years we've been in the market in a podcasting. In the last three years, I have already seen changes

in just the fitness industry. And that's our own bubble, but I've already started to see it happen and it's happening so much faster than it happened before. And I've been like, again, we've all been in this market. This is happening to everything. People are discussing these complex issues, which you could never,

you could never have a good discussion and understanding of a complex issue with a 10 minute conversation on TV or sound bites. It just won't happen. All you're going to get is zingers and mudslinging and, ooh, that was a good comeback. But you could never have someone sit down and really talk about the complex issues. But today, look, he even brought this up on the Rogan podcast as well. Netflix proved that so TV in the past the longest a TV Show would last ever would be like an hour hour and a half. That was the longest they could possibly do because the time the attention span was Along enough or or at least the bandwidth wasn't big enough. You had advertisers. It just didn't work

Now you have Netflix putting together series that are 40 hours long, and now they can illustrate all the complexities of a story like a book could, and guess what, more people are watching that show and it's fun to see. You know, it's fun to see that, and you're touting this right now, and Game of Thrones is the greatest example of that. Yeah.

Oh, I don't agree. That is the greatest example of what you're talking about. Oh, I don't disagree. That show is probably one of the most details a home run of talking about. Oh, I don't disagree. That show is probably one of the most detailed a home run of a show. Oh, I don't disagree. And that's why it's so revolutionary right now. It's partially to the point that you're making right now.

Totally. It's changed how we can even watch a series. It's a novel, finally, in a movie form, but it's long forms. So you can actually, you can get vested into all these characters and it can be complex. Like, but that's the thing. It looks a lot more, even though it's fantasy, you know,

it resembles a lot more of like real, realistic type things that you're gonna come across in life. And they're able to depict it. Yeah, through literature. That's how like good novels were back in the day. Well, that's the point. I think we're realizing people are smarter and more complex than our tech allowed us to be before. Like 20, 30 years ago, if I brought Game of Thrones to a major

advertiser or producer or network, they'd be like, fuck no, it's like, what is it? 50 hours long? It's how many seasons? No, we're not going invest in this at all. It's this way to condense this in 45 minutes or an hour and now we'll talk. Could you tell the game of throne story in an hour and a half? No, fuck you. Absolutely impossible. It would change the whole thing. And so that's the exciting part for me is,

even in our space of fitness, we are able to discuss these complex issues. We could talk about, we could debate them. We could have good discussion that doesn't have to turn into yelling and pointing fingers. And when you allow that, you know what's more likely to happen is the truth, is more likely to come out. It's hard to get the truth out when you have 10 minutes

because sometimes the person that comes across as the right person is the more charismatic one of the person who has the zingers or maybe 10 minutes is enough time for them to make their basic point, and it's not even nearly long to make your point. It forces authenticity.

You know, it forces it because. That's a great point. Yeah, it forces authenticity because you can't, it's very, try to be fake, you don't care. You can't care the momentum of that. Right, right, two hours. You know, allow me to say something really smart

and then cut me. And then let me prepare again and then say something smart again and then cut me again. Like, yeah, I hours. Two hours. You know, allow me to say something really smart and then cut me. Yeah. And then let me prepare again and then say something smart again and then cut me again. Like, yeah, I could do that all day long and then we can compile it together to make a two hour long podcast, but nobody does that anymore, right?

The way we do podcasting, I was this long form, which I mean, you don't have the ability to do that. And this is why if you're in business, you have to pay attention to this because the consumers evolving so rapidly that the old stuff before may not work. Now there are definitely some things that will work, but there may be some stuff that's not gonna work.

I'll give you a great example. When we're marketing fitness products, you used to have to assume people were dumb. You did, you'd be like, hey, boom, burn fat, here, you know, 30 days here. Today, you can actually be a little smarter, boom, burn fat here, you know, 30 days here. Today, you can actually be a little smarter. You could say something like, you know, three phases for maximum muscle hypertrophy. Nobody knew what the fuck that meant 15 years ago. Today, if I do that,

I'm probably going to get my interest. People are like, oh, I know hypertrophias. And I'm not even, I'm not even exaggerating. Or if they don't, they're curious as to what that means. Much more so. People are just much more, they're much more educated or much more informed because it's allowing us to be this way. So if you look at the market this way, I think you're probably smart and better off. And I guarantee you what I'm saying now

is not going to be controversial 10 years from now. I guarantee you 10 years from everybody's been saying this. You now you assume your audience is smart rather than assume that they're dumb, which is what they used to tell you to do. Assume your audience is smart rather than assume that they're dumb, which is what they used to tell you to do. Assume your audience is dumb, don't get too technical, which is still kind of true, but you can get way more technical today

than you could before, and people actually appreciate it a little bit more than they did before. Well, it's our job to simplify the information, you know, always. You have to think in those terms, not, but not like think of our audiences, like these idiots that we're just trying to corral.

It's more of just, it's our job to present it in a way where it's understandable right away. And then we can get, we can get even further in depth as we kind of go look at food. Look how people are picking food now. Part of it is people are wealthier and part of its accessibility. The part of it is people are more educated.

Would a company like, your, would a company like, would a company like Thrive Market, would that even work? A company that sells all non-GMO, mostly organic, and they place a high value on quality, and then of course, helping people who can't afford to eat this particular way. Would that have ever worked?

Humanitarian pursuits. Yeah, would that have ever worked? Yeah, I don't know. Now today you have, and of course part of it is, again, tech is allowing them to eliminate middlemen, deliver directly to your door. Well, that's the big key right there. That's a huge one. I'm sure people would have loved to have a similar business model 20, 30 years ago, but you just didn't have the ability to cut all these middle people out.

Well, you know, it's funny. There was, there were things that existed like this, like, what was that meat company? It's been around forever. You could buy frozen meat and they- Swanson. No, well, Swanson delivered food and then there was another one that was like Omaha. Oh, yeah, Omaha. Oh, yeah, Omaha.

Yeah, yeah, yeah. And they would do that and they didn't really like, you know what I mean? It wasn't like this huge, like, making a big deal. Well, you're, we are also paying a very high price for that stuff. Omaha steaks are expensive. That's good quality that you're getting. That's where thrive just killed the game. Thrive, to me, reminds me more of like what Costco did

to the grocery market. Like they came in and just fucked, Costco just fucked the whole grocery market up for everybody. You know what I'm saying? They came in and they just made it so inexpensive that it's a no-brainer. It's like if you or somebody who shops for more than two people, Costco is like a must-have. It's like everybody has a's a no-brainer. It's like if you or somebody who shops for more than two people,

Costco is like a must-have. It's like everybody has a Costco card just in case. Well, people who buy, who people, it used to be people who wanted to buy organic, non-GMO, you know, fair trade, all these different things, right? People that used to be such a small niche, highly educated, very wealthy market. That's what it was, right?

Whole foods now as exploded to the point where Amazon bought them, they're a major, you know, grocer, thrive market, exploding, because they provide these things, but also because the general consumer is now moving into that space that used to be this small, exclusive, wealthy, educated space. Now the average person knows exactly, and people laugh on I say this, but, you know, and

I'm not even that old, okay, I'm definitely old, but I'm not that old. There was a point when nobody knew the fuck organic man, wasn't that long ago? Wasn't that long ago that if I wanted organic food, I had to find a special organic store. I'm talking like 20 years ago, Do you remember where you used to go? 20 years ago to buy? Yeah, no. It was very difficult to find. Now you can go to Safeway.

Oh, yeah. And then I always used to hear people, like they get all, like, technical about the term organic and like, everything's organic, you know? Yeah. It's like, it's all grit, like, made out of something from, you know, the earth and I'm like,

get fuck outta here with the technicalities. Yeah, yeah. You know what's cool, a thrive too? I actually, this last time when I just ordered the dog food, which I haven't got it yet, something from the earth and I'm like, get fuck outta here with the technicalities. You know what's cool, it's right too. I actually, this last time when I just ordered the dog food, which I haven't got it yet. Oh, you did? I'll share with you guys when I actually get it. Would you get the big bag or?

Yeah, yeah, I ordered a brand that I don't order already. So we'll see how I'll tell you how the dogs like it and yada yada, but and how long it takes to get there. But I just literally ordered it yesterday. Yeah, that's a good call, man. I gotta get on that. Right, they also, you have the app. So if you guys haven't downloaded the app, the app is cool.

And the app is, they're always constantly adding new things. Just like, even like the dog food, I didn't even know that until Doug pulled that up. Like, it's only a matter of time before these guys fucking offer everything and anything that you would probably potentially buy from a grocery store. How was the price of the dog food? It's always competitive, dude. It's always better. It's always better.

Yeah, it's crazy. That's how they're able to do that. It's just like Costco. How do you compare high quality for cheaper? Dude, if I'm a brick and mortar business, I'm shit in my pants for sure I don't want to be in that space right now. I am shitting my pants.

I mean, whole foods merging with Amazon, I mean, that'll hopefully save them, right? Because of Amazon, but that is a scary situation to be and to be a brick and mortar and see what's happening. Like how do you compete with? There it is. With some of the stuff, you know, I read this thing about dog food actually the other day and you know how little most of the popular dog foods, how most of them are pure vegan, like most of them are all grains, they'll throw pea protein in there for protein,

and then they'll color the dog food to make it look like it's got meat in it. Brown. Yeah. And then if you read carefully, I was this whole video on it, I forgot to send it to you. I was gonna send to you, Adam, because I knew you'd love it.

At the bottom of these dog foods, it'll say chicken, pork, and lamb flavor. Real small at the bottom. Yeah. But there's no chicken, pork, and lamb. It's all artificially flared. Super processed. That's it on you.

And they were showing the ingredients. And I was like, wow, that is a science experiment. Yeah. You know what I mean? There's like almost no real food in it. Oh, I mean, it's, you're going to see this. And I've been saying this for a while that you're gonna see the same thing that we're seeing with humans You're gonna see with with animals people treat their their animals like humans and the same type of marketing bullshit that we've been seeing for humans forever

Like the no trans fat or low sugar or non fat Saint you see the same protein. Yeah, they do the same thing with dogs. You know dog food Post-walk. Yes, watch, bro. It's gonna get my dogs paleo. I mean, I don't know anybody else to at least, I don't personally know anybody else. All my friends still feed. Fathers feed their dogs the same way,

but everybody thinks I'm weird or cruel to my dogs because I feed them accordingly to their exercise. Like I literally pay. How funny is that? People think you're being mean. Yeah, people think I'm being cruel. Like what do you mean you're not gonna feed him? that you're skip like he's an easy skip a mill He didn't walk for two days look up. He already put on like three pounds

I saw I saw a guy yesterday Walking down the street. He was obviously obese. So big dude. He was walking his dog I don't know what what what breed it was it was a small dog But the dog was so fucking fat that it almost couldn't walk With its feet. And I see this big fat dude with his big fat dog. And I'm just like, and what's funny about that is when I see that, it makes me think of when you have parents who are really overweight with really overweight kids and like, oh,

it's our genetics. What's your excuse with your dog, dude? It's not your dog genetics. You say that. And this is something that actually fucking stung for me big time. You guys know that just what a couple of weeks ago, it's only been about three or four weeks when I had the big scare with Mazi, right? And we almost lost him.

And you know, the takeaway for me was not the, oh, did he potentially get into something or got some random flu? Was that because my dog was also overweight, like he potentially could have died. Like the increase, his chances increased to dying because of that. It was a breathing issue on him. And the fact that he was 15 pounds overweight, well, that's like me being like 40 pounds overweight. And ironically, it happened during this time

that I'm down and out and I wasn't training myself. And so my movement was also affecting him. And that's what happens to these people. Same thing happened. Because you weren't able to move, because you're okay. That's part of my routine is I walk my dogs every single day.

Why wasn't really doing that very often? I mean, I was being, do you have a treadmill at home? I do. Do your dogs ever go on it? No, they try and bite the treadmill. Oh, they don't. Yeah. I was going to wonder how hard is that to teach a dog because I've seen dogs on videos doing

that. I thought about getting one to do that too, just because yeah, my dog always use a good runner a walk and yeah, it's the same thing. It's such a reflection on you and your own habits and getting them out and being active, that it totally affects them. And it affects the energy that they have. That's just, I mean, they want to express it.

And if you're not letting them express it, it's like, shit happens, like, you'll eat stuff randomly. Oh, no, no, your dog has ADD, he needs medication. Dude, he did it. Yeah, exactly. Yeah, how funny is that, right? Well, that could very well be like in the future, people get medication to calm them down. Of course, hey, my dog is chewing on the furniture.

Yeah. You know, he's acting crazy, and we're giving some out of it. Yeah, the vet's like, oh, he needs, he's got, you know, you know, dog ADD, so give him some medication. Instead of asking you, do you walk your dog? Yeah, you know, you get your dog out. Yeah, you know what dog, ADD, so give them some medication. Instead of asking you, do you walk your dog? Cause, yeah. Yeah, you get your dog out. Yeah, you know what I'm saying?

You know, we answered a client into shift gears on us from dogs and stuff like that, but I just thought of something that I wanted to bring up on the show. Because I think it's just important to, as a reminder for people that are trying to get fit and get back in shape or that are struggling mentally like because they're physically not there.

And we answered a question about what's more important, like getting mentally fit first, or physically fit first, like, you know, and you were talking about how they went together. You know, and I was just, we just left, where do we go? Katrina and I just went out of town for the weekend. Oh, back to the valley, you'll see my buddies. And I got out of the car to go pump gas, and like, that morning we got up early, and we trained already and stuff, and I'm hitting the road and I'm and I catch myself getting out of the car and walking and I can feel myself kind of the way I'm walking with my chest up,

my shoulders back. I can feel my glutes firing when I'm walking as my late I train my legs really hard like two days before. And for a split moment, I caught the feedback loop. I caught the way, just the walking on the ground, the feeling of my posture, to actually feeling on my brush. And I felt myself smile and my mood,

all like instantly change. And I got in the car and I actually said something to Katrina, I said, you know, make sure I remind me to bring this up on the podcast, the boys, because I think it's so, so important that it's stuff that we just, you don't really think about that.

We get so caught up in the, oh, I need to lose 30 pounds and the exercise thing, and I want to lift this way and do all these things like that. And you know, there's such a major, major benefit to training and exercise consistently and those little things that you don't would never thought like that potentially could set my trajectory for the rest of the day, and my interaction with my friends and my girl. Well, here's what happens. So when you do something good,

when you have good interactions with people, when you feel better, when you accomplish more work, you're more likely to have more good things happen. You know how they always say, what you put out, you attract or whatever. Well, scientifically speaking, that's true because if I, let's just look at business, for example, if I do something in business and I succeed,

more people are more likely to give me more chances or give me money to invest or buy my stuff, which then helps me succeed more, which then gets me. And this is why success tends to look like a hockey stick, where you just this acceleration. And the drop looks like that too, where if I do something really bad, less likely, less people are less likely to help me,

that's not right. So when you look at your life, if you start to feel good, if you start to take care of yourself, that may be a small change in your trajectory today. But every day that trajectory gets, that angle becomes steeper and steeper and larger and larger to where a month from now, six months from now, year

from now, you're very, very different than you would have been had you not made some of those changes. The other thing too is we really, really, really pervert terribly what health, we have for a long time what health actually means. And so we're so focused on like you said on, how we look and you know, am I lean, am I muscular, all these different things that we perverted so much that we missed the real rule. The big stuff. I said this to Katrina when I get in the car

and her response was, she's like, you gotta bring it up because she said, so funny you say this because I just had a conversation with Arnees. Arnees is like 26 years old, real successful girl that she does, she lives over New York, and she's constantly going up and down with her weight all the time. And she knows what to do, and so that's just a matter of being consistent. And she said that they had a really good conversation this last week together about this.

And she's like, you know, anti, what is it? You know, how do you stay in such a good shape all the time? All the hours that you work without them and all the hours you work at your job and you still, you always look amazing, you always maintain this great shape. She goes, you know, honestly, she goes, most of my life, I did it completely wrong, but yet I still kind of maintained it,

but that was motivated like an athlete, you know, to stay fit and to train hard and like I pushed myself that way Almost like I would punish myself to stay in shape and she goes about five years ago. Adam really helped me Connect to all the other things that nobody ever really talks about she goes You know, he started to make me really pay attention to you know my mood and my energy level throughout the day and my attitude towards my coworkers and her productivity level and her ability to think clearly and everything, her information she's retaining and all these other carryovers that we get from training

and she goes, I realized like, whoa, what a better human I was on all aspects of my life. So maybe you're not much of a workout person, but you're passionate about work or you're workout person, but you're passionate about work, or you're passionate about reading, or you're passionate about art, you're passionate about something else in your life. It's amazing when you're taking care of your body,

how it repays you on all these other things that you claim are so important to you. So if you can learn to make the connection to that, opposed to this like, oh, I'm 30 pounds overweight, or I need to look a certain way, or being so attached to that, she goes, it becomes a lot easier to stay in, quote unquote, shape. She goes, because now I don't think about like,

oh, I need to go to the gym because I need to lose 15 pounds. She goes, I need to go to the gym because I can see my attitudes changing. I can see my sleep isn't as good as it was. I can see that I'm not as motivated. I'm not as happy like, and I want to take care of myself. Yeah, and I want all those things. I want to be happy, I want to have good conversations,

I want to have good relationships, I want to be productive at work. Now you've tied that in as a process, right? So the workout, so the workout's a solution to that. So yeah, I think a lot of people, they haven't looked at working out as that. They've always looked at it as just this punishment mentality and I have to get in shape and I look like shit,

so I need to do something about it. Or just to change how I look. That's what it's all usually what it's about. That's right. And here's a thing. Instead of enhancing the rest of your life, it's just what it really does. Exactly.

And if everybody, and if everybody in the world was just healthy, right? They would look healthy. That's the thing that people need to understand. You'll look the way you want If you just take care of yourself like you care about yourself if you just Focus on being healthy and health is a huge umbrella It is your weight is your weight a signal that can tell you some stuff about your health. Yes, it is

But it's one there's no you can't possibly read your health with one signal. That's impossible. That's only one piece of information on this human organism that's extremely complex. So look at the whole thing, become healthy, and what'll happen is you'll surprise yourself, you'll look in the mirror and be like, oh shit, I actually look good because I'm healthy. I don't look good because I'm just trying to look good. I look good because I'm actually trying to be healthy. I talk about this I'm actually trying to be healthy. I talk about this on every single, almost every podcast that ever interviews me, they like to bring this up with me.

And I try to explain to them like, you know, I think we have this mentality that we're destined to just overeat, we're destined to be inactive because that's what our bodies want to do. And there's this narrative that we've been told that because humans evolved in scarcity, if we have food in front of us, we'll just eat the fuck out of it until we kill ourselves. Well, part of that problem is too.

Part of that. It's not true. Part of that problem, and this goes back to some of the things I help Katrina with, is, you know, hey, if you want pizza, or you want to go drinking, fine, do those things, but don't ignore what your body tells you after you do that. Like, it feels great at that moment. The first time that pizza hits your mouth and it goes down so that that indulgence always does.

Right, right. So don't just connect to that, connect to all the other signals that come from that. Pay close attention to your lips. Does it have all the information? Yeah, exactly. And then you can make a better decision. Right, and then just see how often you want that.

And then you find it a lot easier to not indulge in those things because right away, instead of thinking about, oh my God, that pizza tastes so good, you go, I'll probably be on the shitter in about two hours. I probably won't get the best sleep tomorrow. The next day, it'll probably affect my attitude at work and my sleep. I may not get even get my workout in

because I'll feel lethargic. I'm gonna hold a bunch of water, so I'm gonna feel puffy. And you start thinking of all the other things that come with that. And then it doesn't become this, I can't or can't have the pizza, it becomes like, I don't know if I really want it. It becomes as good as it sounds right now,

watching this U of C fight, I still got a lot of shit that's more important to me tomorrow than this reminds me of this mentality. I feel like society has had for a long period of time where it's just like a numbing thing. Like they want to disassociate themselves with their own, with their bodies telling them or the quiet and the stillness in their mind, because they don't want to listen or look at themselves in the mirror.

They don't, they don't want to like acknowledge their self. And they're going on. That mechanism for sure. It is. It is, but it's, it's, look, and you, you may at that point when you have, because whenever you make a decision, the best thing you could possibly do is have all the available information that you can have on making that decision.

Then you're more likely to make a good decision. So in the example that Adam gave with pizza, you understand all these things. At first, it takes you a second because you got to pay attention to them, but at some point it becomes kind of automatic. And then you can decide with the right decision to eat the pizza or not,

because it doesn't mean you'll never eat the pizza. Sometimes you're gonna be a situation. You got to eat the pizza. Yeah, sometimes you're gonna be a situation where you're like, okay, I'm gonna feel crappy. I'm not gonna sleep well. I'm gonna have this and that. I'm gonna hold water, but I'm with my friends.

I don't see them a lot. I really wanna enjoy the taste of this. We're having a great time. Okay, it's worth it, I think I'll, and you're making a better decision, that's all you're doing. But back to the, you know, humans just eat whatever the fuck's in front of them

and never wanna move, and that's our natural instinct. That's false too, because here's the bottom line. Over eating and stuffing yourself and getting sick is not evolutionarily advantageous, and never has been, and never has been. It never has been. We have built into us, built into us, natural barriers that tell you when to stop eating, when to keep eating, when to make a different food choice.

You just can't hear them because we're fucking confusing them with all this food that's designed to do that. Like, how can I possibly listen to the signals in my body when the food I'm using them with all this food that's designed to do that. How can I possibly listen to the signals in my body when the food I'm eating is designed and processed to override that shit because that's what they're trying to do. They're making it as palatable as possible, which it's gonna make me wanna eat more. It's not hard to eat 2,500 calories worth of potato chips,

but it's very difficult to eat 2,500 calories of whole natural foods that are right in front of you. It's very difficult, and that, but it's very difficult. The 2500 calories of whole natural foods that are right in front of you. It's very difficult. And that's your body's natural signal. And so one of the best things you could do are eliminate processed foods and then listen to your body. And people like, how do I listen to your body?

Just try it out. You will naturally start to see. No, why do you think the whole 30 is such an explosion thing? That's why everybody is. That's what it is. Everyone's on that. Oh my god, this is so life-changing. Yeah. It's like, yeah, we've been saying this message for a lot of time. That's the everybody is. That's what it is. Everyone's on that. It's like, oh my god, this is so life-changing. It's like, yeah, we've been saying this message

for a lot of time. That's right. And so, you know, in this goes, this is true for a lot of different things. We were just talking about ADD. Like, kids are, if you leave kids alone, what kids do very naturally is they play and they learn. That's what kids do.

And by the way, playing for kids is learning. Kids are children are literal sponges. Like we need to sit down and appreciate just how much they learn in a short period of time. It will blow away anything any of us can do. I mean, think about that. A kid can go from not speaking to learning a language and the intricacies of it and understanding it

in a very, very short period of time. They can at the same time learn, you know, motor mechanics and learn how to walk and crawl and do all these things. They can grow their bodies all within the same period of time. There are literal sponges what they wanna do is learn. And a lot of their learning is through movement and play. And so when you take that shit away

and you say sit down in this chair, and fucking learn what I want you to learn, not what you wanna learn, what are you gonna get? A bunch of kids that are gonna, and then you on top of you feed them, a bunch of crazy food and all this other stuff. What are you gonna happen? You're gonna have a bunch of symptoms that look like.

You're evaluating how they're deficient in all these ways of learning, whereas it's really, it's the educator that needs to assess that. Why am I not getting through? You're fitting a square peg in a round hole of a sudden. Oh, that doesn't fit. How do we make them fit? How do we make them fit?

Yeah, how they even learn. You're not even going into that process. Exactly. And so I think really it's not as complex as we, I think the complex part is the behavior change part. That's always very difficult. But I think once people understand it and start to take those steps and the behavior start to change, I really think that we may be the potential

for a real health revolution in a real sense. I think the potential is higher today than it ever has been. I really, really am pretty hopeful. I see that the information is out there. I think people now have been exposed to some of it for long enough. I think now we've had a few generations that have suffered the consequences. So people see now like, okay, that causes this. I don't wanna do that. One of the reasons why the eye generation

is different than millennials. I think they learn from the previous generation of things they shouldn't shouldn't do. And I think that we may be in the beginning of a real, we're also realizing that Western medicine doesn't have all the answers. You know what I mean? We're realizing like, okay,

I can't just go to the doctor, get a pill, and now I'm better. Because it's just. Yeah, I got all these other things to worry about. Yeah, and so I think we may be, in the beginning of an actual, real kind of health revolution. And I'm seeing who's the popular voices

that are talking about health and fitness and wellness. They're starting to, the message is starting to become one that I'm like saying, okay, that's not too bad of a message. It used to be the message was terrible, 100%. Now I'm hearing people, I'm like, oh wait a minute. Like Max Lugavir has been on Dr. Oz and doing those other things and he's got like decent information. Whole 30 is one of the first you just brought them up, right? It's one of the first like mainstream diets. That's good.

I've never, how do you remember ever seeing a mainstream diet? No, you could read it. Oh, cool, good. I'm glad you're doing that. It's the first, yeah, it's the first mainstream diet that if a client came to me and said something, like, hey, I'm doing that. What do you think?

Like, hey, I think that's a great thing to protocol. It's a great start. Great place to start. Great protocol for you to follow. you can learn a lot from that. Yeah, if you want structure, like do that. But anyway, I'm just excited because I see, you know, with this, this, this revolution is starting to create and I see in our space, it's happening

in all spaces and I'm excited, I'm really excited for it because I feel like, you know, our growth and evolution is accelerating in such a pace that within a generation or two, I think we're going to see huge changes in the way we learn and approach things and the way we discuss things. I couldn't be happier. I am so excited. I'm so happy that old media is dying and is going to be dead soon.

You can't equate it. You can see them start to grasp everything they possibly can though. The same bright stuff. Well, I'd like to start up with the advertisement space now, and you're seeing it for streaming in, that's the writing on the wall right there. It's there. on getting your organic veggies or whole food nutrition, Organified fills a gap with laboratory-tested, certified organic superfoods to help give your health

the performance the added edge. Try Organified, totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. All right, first up, cell carp. I'm a female with very developed trap muscles. My job as a dental hygienist has me in a very shrugged shoulders position most of the

day. What are some exercises or stretches to help enhance the other muscles around it and decrease trapezius involvement? You know, there's a lot of, that's a very common area. People get tight, isn't the, in the upper trapezius involvement. You know, there's a lot of, that's a very common area people get tight, isn't the upper trapezius. Part of that is because people have really bad shoulder recruitment patterns and mid back recruitment patterns because of forward shoulder.

So they're unable to activate the muscles that pull the shoulders back together. You did a really good YouTube video on this. Yeah, we did a forward shoulder solution video where I talked about some of this. It's common because we sit at desks, we're on our phones, we're on computers, everything's in front of us. We reach everything in front of us. Yeah, so what happens is the shoulder blades kind of lose the ability, or we lose the ability

to bring them back and to depress them or bring them down. And so what happens is the next available muscle tries to take over to stabilize the shoulder girdle, and that's the upper trap up near your neck. And so people get really tight there, they get tight shoulders, they get tight, they get headaches. And one of the ways people try to alleviate that is with massage where somebody will press down on their traps and loosen them up. And the, which is okay, but the problem with that, yeah. It helps them. It releases calm, essential nervous system down and makes you relax. That's why it feels so good. But then it just goes right back to what where it was because you didn't fix it. So you're not programming it. Dude, do you know the biggest game changer personally for me with this was,

and it was way later in my training career was incorporating the farmer carries. Yes. Farmer carry, this is like farmer carries. And the reason why I think it's a trainer, it didn't, the light bulb didn't really go off from me is because when you just, when you do them one time, they don't feel like a major exercise.

Like you do farmer carries and you feel like the isometric exercises. Right, you do it and you're just like, this isn't really, this isn't really doing much. Yeah, like my forearms are getting work, like what am I working on? Loot in my legs because I'm carrying this. Like I don't feel like I'm building muscle or working like I should,

but it's such a great movement because it counters a lot of the issue that you're dealing with right here and it helps you keep that in that depressed and retracted position. So that was something that I wish I incorporated more with my clients as a young trainer and it wasn't until later my career that I did I find that movement so beneficial. Now I'm gonna have to disagree

with the exercise selection for this particular, and here's why. Oh really? Yeah, and here's why. When you're walking with weights in your hands at your sides, the muscles that are supporting are the ones that are fighting gravity, which would be the upper traps. Because, and even if you're trying to keep it depressed,

your traps have to stabilize because they're fighting gravity up, in this situation, I'd wanna work the opposite direction. I'd wanna work muscles that pull the shoulders down and back and not Strengthen because if you do farmer carries a lot you're gonna get really strong Traps like you're trapped. You're not gonna get latched. You make it some rhombloids. That's interesting You're gonna debate this. I'm gonna continue to disagree with you here, dude I mean it's because it is it's an isolation exercise It's not like you're doing repetitions of of working traps like that. It's not isolation, it's functional.

You're moving. Well, it's functional because you're moving, but you're keeping the traps in this capulator in an isolated position. And you're teaching it to be in that position solid with a little bit of resistance, so you have to hold it in that position. What's holding their shoulders down

is the weight is helping you bring your shoulders down because the weight is pulling you down. And so the imposing muscle that by nature has to activate is the one that fights. Interesting. That weight. Yeah. So I'm saying? Well, because I see I was going more scapular, articulated circle.

So if I'm hanging and then I'm going through like a scapular circle. Well, you're hanging? Well, yeah, just because we've lost connection with our scapula at that point to where I'm trying to regain the ability to then feel where I need to, I need to move and pull my shoulders back and then pin them down. Like I have to literally like take my body through that process of being able to do that. But then again, I see like holding static weight to then sort of prompt me as like a tool to get me to understand where my shoulders need to be and then squeeze my way into it and like really

connect to that isometrically. So well yeah because you go think of this too is part of why someone's rolled forward in the traps they're overactive they're just being fired they're in an intense in a state of tone is right we say all the time this so they're elevated you holding on to some weights it's gonna help pull that back into that position. This person may not do very well doing that, just going through a normal exercise. You do circles, which I'm pro circles, but that's, so let me give you,

let me give you the next one. Let me give you another example. Let's say you wanna correct someone's posture because they have forward shoulders. And I'm used your theory of putting them in the right position. So I put a like brace on them that holds their shoulders back for them.

Different. Different. Because you're actively doing it yourself. Okay, so what you're doing with farmer walks is the weight is pulling you down. Because technically, and you're trying to also go down with the weight. So what muscle has to stabilize?

You're not doing that. Well, you're not to be retracted. Yeah, you're retracted. The retracted part I get, but the fact that you're you're also resisting it. You're not just letting it hang there, you're being active. And the muscles that are resisting, so pulling back, I see the mid back, but also the muscles that are resisting

are the upper traps. Whereas if I'm hanging from a bar, and I have to pull down, now I'm opposing the traps, and the traps are relaxing, and I'm strengthening the muscle. Almost that, you know how it, that's a hard exercise. You're asking someone to activate an area that has been neurologically gone to sleep.

Yeah, I would go with them. That's why you can do it with the lab. You doing farmer walks first. To me, it wakes that area up. And yes, you're using a tool to do that. You're using weights. So you are using assistance to get them in that position. So I wouldn't stop there.

It's not the end of it. but I think it's a great place. Some people can't even get themselves in that retract depressed position. You ask someone to pull down on that. They're gonna pull with their arms. No, they're gonna default to their arms. They're gonna be functional with it too. So she's gonna be raising her arms all day, right?

Like working and having her arms elevated. And so to be able to understand now how to retract and depress in that same position is ultimately the most important. So something like shoulder raises, but you have to learn the pattern of being able to retract and depress. And that has to become something that patterned.

Like a pro and cobra when it's taught really well is actually really good at this. No, a pro and cobra. It's probably one of the best pro beginner ones Yeah, prone cobra. I will love the farmer. I love the farmer walks and then I like what you're saying as far as the circles and stuff like that. But I mean, again, that that now you're asking them to call upon that muscle that they've gone to sleep for probably years and years in their lives. So, and then I would probably do a seed of row with a seed of row with an emphasis on retraction and depression and a hold at the every inch.

You're going to row in, retract and press hold for three to five seconds, come out. And so you're just teaching that because where she needs to be aware of this is like Justin was starting to show within her hands forward and working on someone's teeth all day long. She's automatically going to go to that default, protract forward and elevate. And she needs to know what that reemphasizes that same bad. She needs to know that feels like to be locked in, back and shoulders back like that. And man, you get her used to carrying 30, 50, 60 pound,

100 pound dumbbells like that. I tell you what, like she's... You're gonna, you're gonna... Well, I think what'll happen is she'll get a really tight track. I mean, think about this way. What, if when you do farmer walks, what muscles are you working the most?

What muscles do you feel sore? What muscles you develop the most from farm? And it's hard to, you're not going to say one's, it's hard to isolate, because it's not an isolation movement, but that's a fucking trap. You are, you are going to get some traps doing heavy farmer walks. What you, what you might not want to do, and there's nothing wrong with working traps if they're overactive, but in the beginning, you might not want to do that. I wouldn't do any shrugs or anything that activates

the traps because she already knows how to turn those fuckers on. They're turned all the time. I want to show her how to turn them off and the only way to show her is to activate the problem. So yes, yes and no, they're turned on in one direction right now. And you're waking it up in the opposite direction.

Right now she's got it to work. The opposite direction would be the muscles that oppose it. Like the traps contract in one direction. I hear what you're waking it up in the opposite direction. Right now, she's got it to work. The opposite direction would be the muscles that oppose it. Like the traps contract in one direction. I hear what you're saying. You're talking about putting them in a more lengthened position and adding resistance to that. And, you know, but here's the thing, like when someone's really, really tight in a muscle

and we're talking about a dysfunction, I'm not just talking about your everyday, you know, run the mill, like, okay, your posture's bad. She's talking about like really, really developed. They're probably really tight. I wouldn't want to work them at all, at least for the first, you know, couple months. Well, I most certainly wouldn't be doing shrugs with her.

I mean, that's, there's no way I'm doing shrugs with her. But at farmer walks and getting her in that position, that in that posture, 100% prone cobras. Yes. Homecrow has got to be the best. CD row, retraction, depression. I mean, 100% prone cobras. Yes. Cone crow has got to be the best. CD row, retraction to depression. I mean, 100% I'm the most. I guess a good rule of thumb is work the,

if whatever muscles tight, work the muscles that do the opposite to try and get that muscle to relax. And then find out what your deviation is and just try to correct that. Cause here's a deal, like if her back muscles are scapular, her shoulder was moving the way it was supposed to, she wouldn't have this issue. You know what I mean? Well, I just understanding like your daily patterns and like how to, how to more effectively

create better patterns within that movement. So, you know, if you have your arms up quite a bit and you're leaning over, how can you do that where you're consciously bracing, you know, your spine and staying more neutral and also, you know, putting your shoulder in a position where it's more favorable, so you're developing, you know, more muscular involvement that stabilizes it the way it's supposed to. Check this out. So my, my, my daughter the other day comes up to me and she goes, hey, you know, because we brought her to my dad's house and my dad watched him, my dad was doing stuff

in the backyard. So the kids were inside doing whatever they wanted and you know, what do you think the kids then decided to want to do all day when they have the choice to be on a computer, right? So she was on a computer all day and I come pick her up and she's like, oh, she's like, blah, blah, my back hurts.

You know, my daughter's eight years old. I'm like, where does your back hurt? And I knew where it was, but I wanted to point it out. And she's like, oh, it's like, but my back hurts. My daughter's eight years old. I'm like, where does your back hurt? I knew where it was, but I wanted to point it out. And she's like, oh, it's up here. So she's pointing to like her trap area. And she's like, and down here, her lower back area. And so I'm trying to explain to her, well, you're sitting in a particular position

for a long period of time. Muscles are staying tight. Other muscles aren't working. And so when your body's not moving the weight wants to or with a weight should I should say You're gonna cause some of these pain problem So I showed her how to change her posture while she's sitting at the you know computer I was like pulling your belly button every once in a while pull your shoulders down sit nice and tall sometimes Change positions lay on your stomach instead of sitting in a chair, sitting on the floor.

And so it's just crazy that I'm having this conversation within eight-year-old, you know what I mean? It's insane. Yeah. I mean, like, well, that it starts that young, but it seems like that's just the environment that we've created. You know, now we have to figure out how to address this early enough. So it's not like something that just patterns all the way through a door.

I think you're going to see a huge movement where there's going to be giving so many kids are meeting specific exercises for this particular area. There needs to be that further and say that it'll get mandated in schools real soon here the way the chairs and the way things are sitting when they when we start to see that we just haven't seen it yet. Dude, it hasn't been around long enough. Yeah, it hasn't been around long enough to do some serious fucking dysfunction, man. I tell you what, in the next 10, 15 years, when these kids that were-

The market's gonna demand it. I mean, you saw, even apples already having to address the fact that, oh, our phones are like addictive, weird. You know, let's put a little thing on here to monitor that. You know, what makes me so upset too, is they're so- That's like the cigarette warning. Yeah, that's what that is.

Dude, that makes sense. I've seen cigarette warnings in Europe. They have a picture on the cigarette pack of like some fucked up ass teeth or someone with like a, you know, with those tubes in the throat and it's like, it causes this or whatever. Like whoa, that's true.

That was a jump. That's true. The irony though is I think they've done studies on that. It didn't deter anybody from it, right? I don't know about that. I know that tapping, increasing the taboo of it. Yeah, people are still like assholes.

I know less people smoke in the US than ever before, but here's the part that pisses me off about the kids thing. You see a lot of kids now without backpacks that go on their shoulders. Everybody has the rolling backpacks, do you know why? Because they tried to address the back and neck pain thing by saying, oh, it's a back pack. So bring a fucking backpack that rolls on the floor, not completely missing on the real reason why their shoulders are so stupid. The irony is the back pack would probably do a little bit again. It's the

walkway system. It's prompt you. Yeah, yeah. Retracted position. Yeah. That's hilarious. Next question is from Lolo Cool J. Can you discuss the differences in body composition, namely body fat percentage between men and women? In our forum the other day, there was a ex-competitor. So this young lady competed several times before. We get really, really lean, very fit. And more recently, she said she put on like 20 or 30 pounds, which by the way, is not a lot of weight considering how lean some of these female competitors get. Like, they get so shredded that putting it on 20 pounds, they're still.

10 of it's healthy. Yeah, they're still relatively lean, you know what I mean? So she wrote this whole post and she said, it's weird, I was so lean before, so fit before or whatever, because I was so lean before, so fit before, or whatever, because I was doing those competitions. And now that I've put on, and I don't remember what she said, I think it was 20 or 30 pounds.

When I put on this weight, way more men are flirting and hitting on me. And she's like, what the hell is going on? Like what's happening? And so some of the people commenting were like, oh, sometimes when you really fit your hard to approach and people feel self-conscious to snap. And I'm like, no, I'm like, oh, sometimes when you're really fit, you're hard to approach and people feel self-conscious and that, and I'm like, no, I'm like,

you're just look healthy. You're promoting health, which is more attractive. You look more fertile, and healthy and fertile is always more attractive to more people than non-fertil, not healthy. And subconsciously, even if we think that we think the other way, that's cooler. Oh, that looks badass.

Well, exaggerated is always eye catching, right? So that's why I think Instagram, people, we've met them in real life, and their features are so exaggerated, and then you see them and you're like, oh, whoa, shit, you know, it's like, what is going on here? Like, it's not natural.

No. To where, like, seeing somebody that's naturally beautiful and looks healthy and vibrant Way more attractive and so my point with this is this is asking the difference between body composition Well, here's a deal. What is considered Lean and healthy in a man is very different than what's considered lean and healthy in a woman and men can get much much leaner and still appear to have good health

whereas women really don't have this, they can't get super shredded with that. In fact, they're periodables, and that's a good signal, by the way. When you stop having your period, thank you for saying. Yeah, your body now is telling you, hey, you know, we don't think you can have a child. Right.

We don't think you're in a healthy enough situation to have a child. Yeah, I mean, it's a natural signal that's like, you know, let's address this, you know, this might be a little too far. Yeah, so I'd say for a man, you know, a healthy, lean body fat, would you guys agree is probably between nine to 12% for most?

That's a good range, right? That's a good lean range. That's a good lean range. What do you guys think would be a good lean range for a woman? I'm thinking like, lean, lean would be like 18. lean lean would be like 18 19 maybe up to like 24. So my trainers, my female trainers that I had for like the last core that Justin worked with, I thought were some of the fittest, most balanced like women that we had like work. Sorry, I mean, but I totally agree. They

were, they were on point and they all carried themselves. I used to do body fat competitions and stuff like that all the time with the staff and my girls that worked for me kept themselves between 18 and 21%. And I think that was like, it's a great look. It's a healthy look on them. They still look lean, but then they also have curves to them.

They don't look emaciated. They don't look like they're hungry. They have their periods still. Yeah, they have their periods still. Everything's normal. So I think for females, somewhere, and now mind you, too, we say a number like that. And everybody's different, like Katrina, you know, she has to be like sub 10% for her to look like she's super lean and shredded. She's since the day I've met her, I've carried herself between 12 and 15% body fat.

And when you look at Katrina right now, I mean, she's probably about 13% body fat. She doesn't look that crazy lean. So some people carry their body. There's a big variance. Yeah, there is definitely a variance there too and exceptions are rules. So when we talk about numbers like this,

I just want to, I just want to general. Yeah, tell people that it's a general and you can be the exception of the rule. and you can be very healthy in a pretty wide range You know, this was a good this is a good thing to talk about too is that You can be a man and be and have just as good a health at 17% body fat as you would have it 10 or 11, you know, this is something that I have to continually remind myself So this is something that I I still continually remind myself. So this is something that I still struggle with,

being completely transparent, that because I've seen myself in incredible shape, and I know what badass fit me looks like. But when I really think about even where I'm at right now, I'm probably sitting at, if I had to guess, I'm probably about 14% body fat. And pretty goddamn healthy. Like I've got, I'm eating three times a day.

I'm stepping 10 to 15,000 steps. Like every once in a while, I do a little cardio about to make sure that I got some cardiovascular endurance. Like doing my mobility. I'm like, I'm as mobile as I've ever been in my life. But mentally, I still have this goal where I wanna be, look a certain way. But in reality, I'm probably some of the healthiest,

so I wanna be here. I'm pretty close to being some of the healthiest I've ever been, even though I have this aesthetic goal that I want to go after. And part of that I think is, it's my own fault and how I view my own issues and so that. But then, you know, we always promote this healthy body or this healthy look on Instagram and social media

and imagery and average. Just shredded. Yeah, like that's like, like that's really healthy. And it's like, no, that's actually closer to unhealthy than that look on some guy or girl that we look at. We're not impressed with. I can feel it for me, and this is again, this is different from person to person,

but for me, I can feel in my health, starts to take a little bit of a dip, even if I'm doing everything, quote unquote, right? When I get below 7%, 8% to 7%, right around there, I can start to feel like, okay, I'm getting leaner, which, you know, I'm shredded, I get the strations and all that stuff, but I can tell, my sleep is a little different,

energy is a little different, I feel like my hormones are different. I look in the mirror and my face starts to look more gaunt and people, my parents were great at letting me know about that by the way. I'll show up in my mom, we'll be like, oh my God, I'm gonna feed you. Your face is, you look so old.

And it's because I start to enter into that like less healthy body fat percentage. Now for women, this is higher. Typically, this is a higher place to be. And I really, and I think women suffer more from the whole shredded Instagram thing because if you're a man and you want a six pack, you can be very healthy and get a six pack.

If a woman wants to get a six pack, for a lot of women in order to do that, you gotta get to a certain leanness, that's probably not ideal for you. It's probably not a good leaner. The treat is an example, is that's why I meant, but so she carries herself a 12%,

you can't see like her defined abs like that. So she's gotta be sub 10% for her to see that, which is technically not a healthy place. No, no, it is very different from birth. And some people walk around at a higher body fat percentage and are very healthy. I've known, I've had female clients that were in the mid 20s of body fat,

which isn't high, it's just not super lean, like 25%. They looked amazing, they felt very, very good. Health was excellent, they had good performance in the gym, there was really no need to push it any harder with the leanness. So this is just, it's very important to talk about because I see so many people chasing that shredded body fat, look, and I, look, I appreciate it too,

everyone's gonna all do it just because I like the challenge of it, and I like to see what my body can do. Oh, I think there is definitely, I mean, we talk about with Andy Galpin, right? About his stress and adaptation and the importance of. Optimize or adapt. Yeah, right, either optimizing or adapting. And I do think there is a lot to learn

from pushing your body to a new level whatever that is You know, so if you've never been you know 15% well you getting down to 15% I think there's a lot of value to that and and learning what it takes to get there and then also learning How your body feels when you're there and then also paying attention to what's probably inevitable when you come back the other direction Paying attention to those steps as you started to come back and how you felt also. It is funny because when you see, you know, when you're when you're around competitors You can ask men and women this like when do When do people who date a competitor ask them when they think that they're their partner looks the most attractive Guarantee you it's not when they're in contest shape. It's probably a

Little bit offseason like after the contest and they start to put on a little bit of water, a little bit of body fat and they look healthier. That's when people tend to consider them most healthy. And I'm not saying you need to look a particular way. My point is that they consider them attractive because they look healthier, because they look like they put on a little bit of body fat and stuff. But I think those are good ranges, right, to kind of aim for. For men between, what do we say, eight percent to 12 percent for women, 18 to like 24, something like that, probably a good range, I would say.

Yeah, yeah, no, I think that, with the knowing that there's an exception to the rule. Yeah, and oh, here's the thing. Here's an interesting statistic. Health issues that are associated with high body fat, and men starts to happen when you get around 20 percent, and then men starts to happen when you get around 20% And then women starts to happen when you get around 30% or little over 30% once you start to get above 20% for a man Regardless of how good you are with your diet and everything is good If your body fat is that high you start to get some potential for negatives. I thought it was even lower I thought 50 once you're above 15%

I thought they showed that the decrease in natural testosterone. I don't know about that. No, I don't know. I believe that the, I think once you hit over 15% body fat, your natural testosterone levels. Yeah, look that up. I think it's 15. I wanna say it's 15%.

But yeah, no, it doesn't, and for me, and of course, anecdotally speaking, I can feel a major difference in me once I get to this, that's why I can tell, I told you guys, I'm starting to feel, I'm getting myself, yeah, I'm starting to get myself and I know that's because I'm floating myself a lot. I'm floating right around 14% right now. Once I get like 12, 10, then I'm feeling really good

and I can tell the difference. Next question is from, it's just Dan. Adam, during your road to pro, what were some of the major setbacks you faced and how did you overcome them? Wow, okay. Well, there's a few that there wasn't a lot though. I mean, I think that for the most part. What about the judging? I mean, when I read this question, and I read this, that's the first thing I thought I was like, oh, fuck, that's the thing. Okay, so that makes you not wanna keep pursuing it.

Okay, so maybe if we look, so I was thinking to setbacks, like I was trying to like evaluate my own training and like how I went about, you know, building my physique to become a pro. I thought, I thought thought show over show. I really believe that I made the improvements that I set out to do every single show.

I did have a setback my second show where I went from taking second and fourth my very first show. And then my second show I took six. It was one of the worst placings I had as an amateur. And the setback and the mistake I made was taking more antibiotics. In part of the way I talk about this on the show about like, you know, that's kind of the answer for everybody. I kind of fell into that trap a little bit myself

as I was taking a very minimal dose as an amateur. Before I even started competing, I had my therapeutic dose. And then when I started competing, I took it up to 250 milligrams of testosterone. And then my second show, because I didn't win, I thought, oh, let me grab my testosterone a little bit more. And I took it up to like 400 milligrams a week of testosterone, and the judges actually scored me lower. I thought I looked awesome, you know, because I got bigger, and that was like what I wanted to do.

And the judges actually looked at me and said, like you look too much like a bodybuilder and that's why they wouldn't place me in the top. Were you like shocked? I was. I was pissed. I was pissed. Yeah, yeah, I thought I was, because I improved my physique.

So the way I was looking at it was, okay, I took second place in the last show, or really fourth place in the overall, standings or whatever. So or open, excuse me. So I was like, okay, I'm for sure gonna take top two or top three because I improved my physique, but the improvement of my physique, I hit stage it like 201 on my first amateur show and then I went to 12

on my next one. So I gained like 11 pounds and that was, that was as we, yeah, all the mess. So I put on like 11 pounds of pure muscle between shows and the judges are like too big looking. So then that, so that was a setback. So that made me go back down to my lower dosing of testosterone because I thought I put on too much mass.

And then I realized like, okay, this is not a mass game for me. And I knew that it was about how shredded that I could be. At that point, I had built a physique that was pretty balanced as far as symmetry and stuff. And so, which I think is what most guys that are competing end girls too, a lot of them lose because they don't have good symmetry.

They haven't put the time under the iron long enough. They decide that they want to do a show and their their their their decision to want to get go to a show is the most consistency that they've ever done in the weight room, which to me, I think that's a mistake that you make that a lot of people make trying to get a great point. Right. So what they do, they this is very common right now where someone's like, Oh, man, my friend competed and she looked great and I want to do it. And then you know, you asked that person like, you know, have you even strung together a year of training consistently?

Like, have you ever done, like literally, like consistently, like day in, day out for one year of your life? Like, if you haven't done that, like, what are you doing competing at, what are you doing competing at the competitive level? Like, you have so much more work to do. Like, I had put in 10, 12 years of really consistent training. So even though I didn't never had a 3% body fat physique, I had sculpted a body already.

I'd already been building my shoulders, building my chest, building, so I had a good base. And there's a lot you learn in a long time under the iron that you just can't learn otherwise. No, the way you can learn is by doing it. Yeah, yeah. So that could have been a setback. And I see that as a setback for a lot of people is they get they get into, you know, competing well before they've

put the the time under the iron of sculpting and building a body because really when you go into a prep, and I was just having this conversation this morning, so it's funny we're going here. And I was telling Jessica, I was like, you know, the real work is done off season. The real work is done and you building a metabolism that's going to support your cut for 10, 12 weeks or however long you're cutting. Or in my case, I was only cutting six or eight weeks. That's a great statement. Yeah, because you have to build a metabolism

that is gonna support a 12 week starvation diet. Exactly. That's an excellent point. So I'm talking to a girl right now. Yeah, how many people have that going into a diet? Very few. Nobody does. Right's and that's and it's it's the wrong. It's the wrong mentality going to the show people think the hard part is The cut for the show. It's not the hard part is Building the physique that you've been probably hopefully busting your ass for for years and then building a metabolism to support

A cut that's going to be anywhere between six to 14 weeks depending on how long your coach or you decide to support a cut that's gonna be anywhere between six to 14 weeks, depending on how long your coach or you decide to do a cut for. And this is also why I used to get really fired up on the show about coaches that would even take clients on that are not in the right metabolic position to even get into a show. So if you're a girl and you're thinking about doing a show,

and you weigh 100 and say 130 to 150 pounds and you don't even consume 2000 calories and you want to compete for a show, get the fuck out of here. Like I am an irresponsible coach if I even fucking take your money. And that is so common right now because- Dude, I've had clients come to me who are like, oh, my prep was 800 calories a day. It has to be. That's what happens when you come, you come to a coach who wants to win

and wants to take your body to the level you want to take it to and you come to me at 1500 calories or 1800 calories and you got to lose 15 to 20 pounds of body fat. Like, yeah, we're not in, you're not in a healthy, healthy metabolic position. So even though this was at my setback and I know I'm going, I'm sorry, I'm on my soapbox right now

because you just fired me up over something. But some other setbacks that I had, you mentioned judging, like 100% this is, subjective support, you've got these other people that may not like you or do like you, and so how you score. There's gotta be a lot of politics. There is, there is a lot of politics coming.

But that being said, I'm a very competitive person and part of me going pro was proving to myself that without the politics, remember, this is before a mind pump. So I have no clout, no name. I don't have a team, I don't have a coach. I don't have any of these things. And I don't think I have a physique

that's really, really ideal for bodybuilding and though people chuckle when I say that. Do you think, let's say you had done this, but you also at the time had mind pump with the notoriety and stuff like that. I could see it helping, but I could also see it maybe hurting. Yeah, it would hurt.

You think it would hurt you? It would hurt because we talk so much shit. Maybe. Yeah. Then again, though, I know I've ran in, so I recently, not that long ago, is a backstage of the show, and I ran into some of the judges

and that if now everyone's heard of Mind Pump. Most of them have heard of Mind Pump now and some of them are fans and like the show. So they're positive about it and they think it's great or what about that. Yeah, because I think social media clout now plays a little bit of a role because before it was like, oh, this guy is popular in the magazines. We're going to play some little higher. This is what a lot of people don't know is that these got these, these organizations look for this now. Like they, you know, they're already before,

when these, when you sign up, right, for a show, they're going back and they're looking at all these people's social media presence. And, you know, bottom line is if it's the sport, if you're, if you're good looking, if you have a large social media falling, if you're connected to a team, all those fucking things help out.

Now, it doesn't mean that a guy like me, or a person who doesn't have any of those things, can't come in and still win, because I did, but I tell you what, I think I was at a disadvantage. I think that it was much more challenging for me than it was for me. You also had to show your face a few times before they even acknowledged.

Right. You know what I mean? Because I remember, who was it that told us that they didn't even want to place you as the overall winner because it was your first? Yeah, no, I had judges tell me that. I'm in fact, we talked, I actually talked to a guy who judged my very first show and thought I deserved first place. And where's getting, they got in an argument about me.

So this was a really cool story that was told to me years later after I competed in talking to one of the main judges and him telling me that he absolutely thought I should have won the show and then somebody else didn't like who I was, never had seen me before and was like, we can't, we can't get out of him when he has to come back another time. And so that was kind of the argument. And he was like, it's two, he's clearly better than everybody else that's on there. We can't not put him through. And so they put me one position out, which fourth place, I can't call, you have to be third or higher to qualify for the next level.

Right, so you had to be ready for all these things and be okay with that as far as the setbacks with judging things like that. But as far as like, it's hard, I didn't really have one. Here's the thing. So like the setbacks would die at an exercise. You were a trainer for decades. You or over a decade. You know, manage trains. You work with clients. You've trained your body for so long. Like you probably got

through all those setbacks before- Yeah, you know what I mean? I trained competitors before even- I trained competitors before I competed. Now, I don't think I was as good of a coach as I am. I am now. Like, but I mean, I had a lot of experience around the space. A lot of my buddies were already pros. I was seeing what they were doing. I actually saw how wide open it was for a guy like me to come in and do really well because many of these young guys that were getting into it at the amateur level really were just clueless about what they're doing to the point where they hired a coach

who they thought was really good. And I knew who the coach really was. I knew that they were really good at the coach. And I knew that they were really good at the amateur level really were just clueless about what they're doing to the point where they hired a coach who they thought was really good and I knew who the coach really was. I knew their level of education, their experience. Right, back guys and idiot. Yeah, and I was like, dude, this guy's, I know that I don't know a lot of this sport. Like, I'm not trying to come in and say I know a ton, but I know that I know enough that

that guy doesn't know that I know 10 times more than that guy knows about nutrition, mechanics and things like that. So it's like, okay, there's definitely room for a guy. I've seen, I've seen, I had a client send me their diet that they were given, okay. And it consisted of chicken, broccoli, and then the occasional, like, quarter cup of oatmeal. And that was it. There was nothing else in there. Yeah, I couldn't, I couldn't fucking believe it.

I'm like, whoo, this is insane. Yeah. You're, you're, that's a bad situation. No, it's, and you wonder why people get so fucked up. It's a malnourished. It's super common. You know, even the, even the placing setbacks in the politics, so like, I have this, I'm different, you know,

so when you say like, how did I face these things? Like, I mean, I thrive in adversity. I thrive in situations where I'm the underdog. I thrive in being knocked down. Like I've learned from a very early age to use thrive market in this commercial. I really, really embrace those situations in my life. So, you know, it's not for everybody. Not everybody likes to be in that position. Don't like to be the underdog. Don't like to be like, tell me that I got six place

because somebody else looked better or this or that. Like cool, that's only gonna fuel my training for the next three months for the next show. Like, tell me I'm still not good enough. Tell me that stuff. That only fires a guy like me up. That doesn't, that't detour me from Continuing to push press through and I you got to kind of have that mental space and a competitive subjective sport

Like bodybuilding because oh, I think I feel like you would just get so frustrated otherwise and be like fuck it because you can't control that Yeah a lot of do yeah, and then they turn it then they turn into victim people where they just point the fingers at oh It's so bullshit. It's politics, fuck this, it's like, well, yeah, it is, but here's the way I looked at it. Like that motivated, this is the way it motivated me, he was, I'm gonna come, I'm gonna be so fucking badass that the crowd is gonna make a noise

because they didn't place me, and it got to that point where they would move me and they would move me out and the crowd would be like, you'd hear the rumble. Like, because it was so obvious that I was fucking that far ahead of the people that were standing where they would move me and they would move me out and the crowd would be like, you would hear the rumble. Like, because it was so obvious that I was fucking that far ahead of the people that were standing to my right and my left.

So that's how, and if you allow their, if you allow room, you know, like it's close, like you're gonna lose, like the guy who's got a friend of a friend is gonna win. The guy who's a little bit better looking than you is gonna win. The guy with 40,000 followers is gonna win if you allow it to. If you allow a half a percent of body fat or a one muscle on your body kind of close,

then you're gonna turn it into this bullshit game. But if you come in with the attitude like, I'm gonna smash my competition. Like I will be the most symmetrical, diced person that gets up on stage. Like, and there was lots of room for me to be better. Like I was a terrible poser. If I actually cared about the sport and actually puts some energy into posing I think I would have I would have dominated even faster too I just didn't put the energy when you pose for me and Justin we

appreciate it. I'm glad you keep it up. Next question is from Adventure Link I have been adding priming to my workouts and have noticed a significant improvement playing golf today I noticed I was stiff in certain areas would you I have been adding priming to my workouts and have noticed a significant improvement. Playing golf today, I noticed I was stiff in certain areas. Would you suggest priming before playing? If so, what type of exercises would you suggest? Oh, oh, interesting. You gotta do priming before any physical activity.

It's gonna give you a tremendous substantial benefit. Where are you at with this, Justin? I've been working on this very thing as far as golf specifically too. Yeah, I knew that. I didn't know how far we from letting it go. Where are we at with it? So I have, basically all the content is there. Now I just need to shoot video if we're going to do that or just come up with the imagery. So literally we're sitting on a lot of this question specifically as far as the types of movements you're trying to prime ahead of time towards.

And so if you can think of it, obviously, rotational elements in there are going to be something that you want to prime and get the central nervous system to respond to. But even more so, it's a lot of the hip-hinging. It's a lot of anti-rotation. It's being able to create intrinsically this force production, but do it under control. There's a lot of very specific types of exercises in there to help to place your body in the right position, to really squeeze and communicate that to your body,

to then be able to respond appropriately, and really mobility is creating this type of a stretch, but it's creating strength in that stretch. Well, you said something about anti-rotation. I think this is an important thing to know like When you're when you're generating force in a particular direction Let's say you're throwing a baseball or you're throwing a punch. Let's say you're throwing a punch in your boxer many times what's limiting your power besides technique obviously technique plays the biggest role

So let's forget that for a second, right? Let's just pretend because technique you get better at just through practice That's obvious. Let's let's's forget that for a second, right? Let's just pretend because technique you get better at just through practice. That's obvious. So let's take that out for a second. The thing that is preventing you from generating more power isn't your inability to generate power. It's your ability to control that power. So in other words, if I'm throwing a punch as hard as I possibly can, it's not the muscles that throw the punch that limit me, the fact that they're not strong enough to throw it faster. It's the muscles that prevent my humerus for flying off my body or twisting and tearing, you know, that is preventing me from throwing harder punch.

Or getting your whole body rotating in that direction. Right. Well, and that's a technique thing also, but you're right. And so my point with this is, your limiting factors isn't your inability to generate that force. It's your ability to control that force or at least feel safe in that force because what your central nervous system does without you realizing is your CNS will limit

your force speed and power within a parameter of what it considers to be safe. Okay? So for the average person, they've done tests on this. The average person can generate something like 60 to 75% of their actual force. Their body will limit them within that range because anything out of that, their body senses may be dangerous

and may cause them to hurt themselves. High level athletes, or like Olympic lifters, for example, Olympic lifters are the best, in my opinion, at exemplifying this. Olympic lifters could probably generate up to 95% of what they can actually generate max because not only have they taught their body that it's safe to do so, but they've also trained in a way to where it is safe to do so.

And by the way, this is why you go to lift something and you see what your max is and then you're in an emergency situation. Maybe there's a weight pinned on a loved one, and all of a sudden you find the strength to lift something that you couldn't normally do, it's not because you all have a sudden grew new muscle, it's because your body understood that this is life or death, we can hurt ourselves, we don't give a shit,

rather than going 70%, let's pump it up to 90%, and you're able to generate the strength. So my point with this is, you know, a very primitive way to prime golf, a very primitive basic way to prime golf, a very primitive basic way to prime golf is to swing, right? You're just swinging the club and practicing. That's like the supermost basic way to prime.

A much more effective and advanced way to prime is to prime the muscles and activate the muscles that slow down your swing and give you stability and control so that when you get up there, you can maximize your technique and your power. This is true for any sport. That way your body feels safe going, as hard as you possibly can. This is probably why when you do something, you're, when you try,

it's not as accurate as it is. Yeah, yeah, yeah. So that, and that's the thing about, it's complex when you talk about sports because you need to be able to generate, you know, a lot of force like on command. And then you need to be able to generate a lot of force on command, and then you need to be able to rely on your body to go through the mechanics almost automatically.

So it's not something that you have to think about or squeeze and connect to, so you have to have this loose ability to be able to trust in the skill that you've acquired to then drive you, but then like you said, control that momentum and harness it back in so you're balanced and you're under that control. So all that considered, those are three different components to bring into the golf game. This is where I also like using a band distractions. No, perfect. A band distraction at your your in range emotion, right?

So part of like with sports too is like the control from one direction to the other, right? That's where a lot of like form is lost. That's where a lot of power is lost is like when you're going from the back swing, when you're pulling back and then you're going back to the other direction, it's that split second when you're pulling back.

The change of direction. The change of direction where there's a little bit of play and if you don't have good control in that exact position right there. It's because it's the in range of motion. Right. Right. So going to your in range of motion of any sport, so we're talking about golf.

So in range of motion on the swing, creating some sort of a band distraction in that area, kind of forces you to get connected neurologically in that area and create tension there. So you can do that, you can also add a prop, you know what they're like, I show in the example like using a stick and creating and driving that force like in that back part of the swing, but also consider that your knees are internally rotating. So that's something that a lot of people don't

concentrate on communicating to their body, like specifically, they just sort of shift their hips, but we also need to understand how to kind of, you know, like, add a little more tension and muscular control in that direction. And so that's something I highly suggest you prime ahead of time. So that way your body is responding with that shift of force from left to right and then, you know, transference. Now this is a problem that we tried to tackle with with maps prime. What made it so difficult to write was the following. The way you prime your individual body can be different than the way someone

else primes their individual body for the same exact physical endeavor. So if Justin and I are golfers and we go out and we wanna prime our bodies for golf, Justin and I may have completely different priming protocols. Yeah, different hitch and mice wings. There's, yeah, there's different, you know, muscle and balance, different recruitment patterns. And so this was why it was so hard to write primes.

They're like, how are we gonna write a prie, like what are we gonna do? Either the options were this. We either write how to prime every exercise in a very general way Like this is how you prime a squat this how you prime But then we would sit there and debate and we're like yeah, but what if somebody has this what if somebody has that You're so right because I can't even put somebody in a proper swing if they can't get enough retraction out of their shoulder And depression they don't even know how to get their body to respond properly with exactly and then of course

Especially if you're a beginner or even hip hinge. And then if you're a beginner and you go play and you go swing the club and you don't pry and properly, you're gonna learn how to hit best with bad recruitment patterns. And now you've limited, severely limited, how good you could possibly get later on down the line. Right.

So you see people with excessive back arches trying to create this weird swing. And it's just like, they create this weird swing and they don't even have any activity in their TVA and they don't know how to connect to that and really brace their spine through this complex movement. So like you said, I would suggest nailing prime, specifically. Just our wall test, when mill test you know our squat test Just that's a great place to start if you nailed those I guarantee your swing will be fucking stellar

Dude it'll be excellent if you aren't we flying Brandon out here? Yes Once he fly Brandon PFS. Yeah, you guys check him out. He's brilliant and they have a golf PFS To is very specifically golf Information as far as to how to add mobility and add like lots of skill, like golf-related skill and strengthen that skill. Yeah, so I mean, I guess the short answer is, priming will benefit any physical endeavor. Anything you do physical where you want to perform, if you prime your body properly, you're gonna perform better faster. And so what I mean by that is many times what people will say is it takes me like

15 minutes or 30 minutes or an hour to really start to get into my groove. Well, how would you like to get into that groove right away? Like right first first set or first time you swing, like, you feel it because you've primed your body properly and connected. Because you're absolutely connected. And so, you know, if you don't have maps prime, I highly suggest enrolling in it, take the compass test and then figure out how to prime your individual body,

and then that'll give you a great priming session for going out for further content. Exactly. Check this out. We have a bunch of free guides available. There's like 12 of them. You know, how to train your chest, how to train your calves, how to get a flat stomach, or flat tummy, you know, how to do hit training properly. All these guides are free.

All you gotta do is go to MindPumpFree.com and get one or get all. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at MindPumpMedia.com. The RGB Superbumble includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout nutrients in over 200 videos, the RGB Superbundle is like having

Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. Thank you for your support, and until next time, this is Mindbump.