Mind Pump: Raw Fitness Truth - 850: How to Fix Back Pain

Episode Date: September 3, 2018

In this episode, Sal, Adam & Justin discuss practical and effective ways to eliminate back pain. To get more info, download Mind Pump's free guide on back pain at: mindpumpfree.com and watch our back pain series on YouTube at Mind Pump TV. Why the recipe for success is NOT to start a T-shirt or Gym Business. (2:12) How the industry is being forced to innovate due to barriers to entry. (11:27) Why you MUST establish real estate on social media platforms. (15:45) Patience is a virtue. Why the viral effect is not a real thing to aim for. (17:00) Mind Pump keeping it real! (20:23) Whatever can be free, will be free. (24:15) What single factors will he tweak? Sal’s All-Day Workout Experiment: Round 2 & the Benefits of Frequency Training. (26:04) How to Fix Back Pain (39:10) Why pain is the signal, not the problem. (1:00:02) People Mentioned: Gary Vaynerchuk (@garyvee)  Twitter/Instagram Tom Bilyeu (@tombilyeu)  Instagram Paul Chek (@paul.chek)  Instagram Related Links/Products Mentioned: 3 Common Reasons Why People Have Chronic Back Pain - Mind Pump Mind Pump TV – YouTube **Check out latest videos for Back Pain, the ones mentioned** MAPS Fitness Products Mind Pump FREE Resources – Everything You Need to Know to Reach Your Fitness Goals Hit Makers: The Science of Popularity in an Age of Distraction - Book by Derek Thompson Rats recover from severe spinal injury Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain Maps Prime Pro Bundle - Mind Pump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS 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. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Also check out Thrive Market www.thrivemarket.com/mindpump! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more You insure your car but do you insure YOU? If you don’t, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com/mindpump Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, this specific one. Yeah, we talk all about pain in particular back pain, but we start out the episode with our introductory conversation. We mention the gym and t-shirt business, not necessarily the most lucrative things you can do.

I don't know. For a career, we talk about the future of the fitness industry, and we talk about my second all day workout, and then of course, the majority of the episode we talk about pain, and in particular back pain, now we do have a free guide that can talk about, or that can help you at least Eleviate some of your own back pain. That's the most common type of pain that Americans suffer today

I think at any given moment something like a quarter of all Americans have some kind of chronic back pain But we have a guide that highlights different things you can do to help your Back pain out and it's absolutely free go to mine pump free back pain out and it's absolutely free. Go to mindpumpfree.com, download the back pain guide, it's totally free. We also have a back pain series on our YouTube channel. It's also free.

The YouTube channel is Mind Pump TV. And also, we have a new website. Yeah, it's coming. Let's talk about it. It's coming together, man. It's, you know what, finally, and I know this is probably still the second, are we in third, second or third,

rendition of the website, and probably not the final, final, but we are, I think, getting closer to our brand. What we wanna look like. Right. Yeah, it's really cool. And this is like your sneak peak of finally, like what, you know, where we're going with this.

And there's new bundles on this website. So new bundles where we take multiple maps programs and put them together. But this time, they're a little bit more specific for people like the businessman bundle. Or there's a lot of different types of bundles you can check out on this brand new site. The site is mapsfitnisproducts.com.

And then of course, the guide that we're talking about, the backpick guide that's free, is at minepumpfree.com and that's it. Enjoy the episode. Dude, all these guys, I feel so bad for them because. He says it evolved. Yeah, it's a T-shirt business and a gym.

To the out of all the businesses I've done and I've done all those. Those are the worst. Those are the hardest. Like if someone asked me, like, hey, I'm thinking about starting a t-shirt business or opening a gym. Three damn, don't, don't, don't, and don't.

And that's what everybody thinks is like the success. That's the recipe for this industry. No, the recipe for owning a gym is, do you like to live in a gym and work in a gym? You know what's funny? That's why you open a gym. The recipe, I mean, people think that that success, only because they're naive to like, what a real successful fitness business. You know what a real? That's why you open a There's a recipe. I mean people think that that success only because they're naive to like what a real successful fitness business

You know what a real successful business looks like? EAS a brand that's been around for like forever, you know bodybuilding.com Supplement businesses. Yeah. Well gyms make a lot gyms can make a lot of money Oh, yeah, 24 our fitness. Yeah, gold planet planet fitness But people don't realize the money that goes into So much money. No, but for your level. Yeah, gold, what planet planet fitness, but people don't realize the money that goes into much Level you understand see look at people have to look at Planet fitness goals

24-hour fitness crunch whatever crunch these brands is individual single brands. That's one Okay, that's four you just let rattled off right now that are extremely successful. How many hundreds of thousands of people attempt to build that model and fail? And how many of them do you see like flash in the pan? I have a buddy that owns a gym and he does all right. He makes good money with it, but he's there all the time.

And your gym. The amount of work that's in, He makes good money with it, but he's there all the time. In your deck. The amount of work that's in, I managed, I managed Jim's for 24 fitness, and I was there all the time. I didn't even own it. You gotta sleep there. That's just how it has to go.

At the end of the day, a really profitable one means you're making six figures, bro. You're not making seven a figures in the gym owning a gym. Show me that guy. That's rare. It can happen, but it's rare. It's definitely rare.

It's beyond rare. I don't know one. Well, I mean, you're right. I knew individual 24th in this is that made a lot of money, but that's because they were part of a big... It's part of a company that's pumping $25 million. You're taking out a bunch of investors, too, to get them to...

Of course. You know, most gyms don't even make it to that point where they can even propose that. And then let's talk about the t-shirt thing. T-shirt business? Yeah, the t-shirt business. It's like, we all look at these brands that we like, you know, Brixton, like Justin's wearing right now, like super cool brand and stuff like, yeah, but that's, you know,

name off all these big name brands that have been around for 10, 15, 20 plus years. And then look at all the ones that nobody knows of. Yeah. And then you know one person, because Instagram, you know, we can all be connected all over the world, some Insta celebrity kid that has an apparel line, and he makes good money doing that because he's got millions of people paying attention

but he does not have a business. I think the reason why- It's not a real business, bro. The reason why you see so many people get into the t-shirt business is it's Low barrier to enter nowadays of course. It's easy to start a t-shirt business. It's easy to find a place It's why why I wanted to do it when I was 20 and why then I wanted to do it again when I was 24 Well, look at all business. I want nothing to do with it by the time I was 28 look at all look at all businesses that an entrepreneur can or you know

segments of the market that an entrepreneur can jump into. You mean, most of them are really hard. I can't think of one that's like, oh yeah, that's a good, you get into that business. You're gonna go to them. All of them are hard. Yeah. All of them are hard.

Some are harder than others. But here's the thing, okay, so, but look at those things, like the t-shirt thing. When I see someone do that, like here's the naive part of me when I got into it, the people that are dominating at space, the break things like this, the people behind a brand like that, Nike, the amount of money that goes into the designers and the people that have the artistic ability to create something and then to stay ahead of the fashion.

But that's already after they've been known. You have to actually get known first. You can have the best, how are you people going to know what your shirt is? You get it. Drifty in the same process, which is like, that's a really hard combo. Great. Another great point. And many of these brands that are t-shirt brands that we rock and we wear and we all

talk about started because of different business model. Nike solved the problem. Yes. Nike solved a running shoe. Waffle. Yes. They solved a shoe problem and it took him a decade over a decade to make money. To make real money.

And then now it's turned into this line that's amazing and awesome. Santa Cruz skateboards. Like they, I mean, they basically had the best trucks you could get. And that's what got them to where they are. And then the merchandise of the t-shirts, everybody sees their t-shirts. I see them everywhere. I was just baffled that they were like,

that's not even close to being our main source of income. Right. Well, that's their advertising basically. Right. And so you see, right now what you see is, first, the pressure by influencers, and for people to want to be an influencer, right? And get out of this audience. First, the pressure by influencers and, you know, for people to want to be an influencer, right?

And get out of this audience. So it's like, okay, I just got to get this audience. You know, I got to get 100,000 people, a million people looking at me. So I'll do whatever it takes, whether it be flashy cars or showing my ass or whatever it takes to get this audience and then when I'll do so, I can do anything.

I could sell shirts, I could sell. Sometimes I wish it was easy as just showing my ass. You know what I mean? You probably, hold on. Imagine. I's I could tell. Sometimes I wish it was easy as just showing my ass. You know what I mean? You probably, hold on. Imagine. I've seen your ass. Yeah, we have a lot of followers. You're talking about it.

We haven't tried this. You will get a lot of followers, but they're gonna be worthless. Backfire. That's your hashtag. Yeah. With the buttpitch. Yeah, backfire. Backfire.

I should have like backfire like shorts. That's just kind of like, yeah, it's have like holes. All right, everybody smoke. Welcome to the stage. Backfire. Backfire. Well, I mean, I get this big. I get this sexy posing thing.

If you're gonna, like, if your, your end goal is to sell, you know, all nude paid subscription website, like that makes sense to me. Like it makes sense to have your teasing Instagram and you get a million people following and then it's like, oh, by the way, nine, nine. Like, that makes sense to me. Like, it makes sense to have your teasing Instagram and you get a million people following and then it's like, oh, by the way, 99. Smart, smart strategy. Yeah, to me, that makes sense.

Other than that, yeah. It doesn't, it's not important. Well, yeah, or if you sell calendars or pictures or models like that, I can see that. That's the thing, man. People really screwed up with social media as they think the more followers they have, the better. Not really, not necessarily.

It's the more- Not if you're trying to, not if the casual look you like this. Not if you're trying to build a business. Not really, not necessarily. It's the more followers. Not if you're trying to build a business. If you're trying to build a business, I mean, let's think of this way. So Instagram is like another marketing or advertising tool. Nobody starts there first, building a real substantial business. If you're going to build a real substantial business, the first thing, it's not like we all got together and go like, hey, guys, I have this idea on how to sell something. You know, let's talk all about the selling part before you even had an idea of what the fuck you're going to sell.

Well, one of that is a backwards way of thinking. It is. There's a supplement company that did that though. Oh yeah. Shreds did that. Yeah, Shreds did that. That's what they maximize. They maximize how to sell. Right. The product through social media. Yeah. But then again, you know, yeah, and their product was an afterthought.

Yeah, yeah. Well, that worked out for me. And there's always exceptions to the rule. Like they proved a model that you can do that. So it's that they were the first early adopters to like Instagram and having all, like getting all those different accounts. And so, you know, timing is a lot.

Oh, yeah. Timing's everything in business. You know that, right? Everything in business. And so if Shred's hit the market right now, they would try to do that. It would work. If people are too savvy to it already,

now people are smart to it. And so all these other people that are just now getting caught up and they're trying to push all these. It's just, I mean, it's this timeless, like sort of hustle of like snake oil, right? It's always the same pattern. Like you get there and you get like exposure to people who are like, you're like, oh wow, yeah, there's something here.

And it's then the bullshit comes out. Well, you know, I get these in my DMs all the time. Like somebody who wants me to pay them to help me optimize my Instagram. And when I turn them down, they come back like, you know, like, you know, don't you know how much lead this and that, they sort of tell me all the stats on how, I'm like you know, like, you know, don't you know how much lead this and that, they start telling me all the stats on how I'm like, listen, like, I want to learn how to grow my audience by myself, because I want to be able to use it as a litmus test.

I want to post something and put something out there or say something or do something, and then I want to see the response that I get. And then I also want to be able to see how much that aligns with my values, my business, and what I'm trying to do. And I'll just keep reformulating that until I'm providing value for people's lives that that's why they tune in and they come in. That's really what we did here was, you know, we knew we had a lot to offer and it was like, okay, so let's just put it out there. And it was enough and even though we weren't talented and good at what we did, we had enough giving. Yeah, we're giving enough value and information

that we were starting to get feedback. Oh my God, that helped me out so much. Oh, okay, so then we started to form a business around that where I think that's where a lot of people miss is instead of thinking about, how can I provide value for other people's lives? So they keep coming back or they stay with me forever because I've provided so much value for other people's lives. So they keep coming back or they stay with me forever because I've provided so much value for the life. Then you've got a real substantial business.

Then you can sell shirts, then you can do all these other things, but you first need to provide something that's a long, long lasting value that makes them. Right. Those rules will never change. Right. It's the same business rules that applied a hundred years ago, 50 years ago. And today, the difference today is the barrier to enter the market is much smaller and much lower, much, much lower. But that's it. So back then, you know, 50 years ago, you could have a really great product, a really great idea, lots of value. But then the barrier to present that product to the market was an expensive TV commercial or you had to open a post-war front business, brick and mortar which costs

a lot of money or whatever. It was just a high barrier. Today that barrier is much lower, but you still need to have good value in a good product. It doesn't just because the barrier is low, just because anybody can start a podcast or anybody can start an Instagram or anybody could do a social media page or almost anybody now can start a t-shirt line. You know, 50 years ago it was hard to start a t-shirt line. Today there's websites, I could design a t-shirt right now

and get it delivered to my door next week. Right. Just because of that, more people are like, oh cool, it's gonna work for me. Well, not really, you still need to have, and I like the fact that the bearers are low. I like the fact that now we see more and more opportunities for people, but you still have to,

I mean, you still gotta have the stuff still. Otherwise, it ain't gonna happen. Sobs, brother. The sauce. Can't have the sauce. Yeah, if everybody run around with the juice, yeah, you like the sauce, huh? The sauce is good.

Everybody run around with the juice, thinking they got it, no, son, you ain't got it. It's a fucking sauce. It's not like a sauce. It sounds like a book. You gotta have the recipe. Adam Schaefer, the sauce. I gotta get the sauce.

That's good. That's good. The brick and mortar business for me, I look at that, because I own the brick and mortar business. And I look at that and I'm like, wow. I don't think I'd ever do that again. It costs so much. If you were to open a small store,

just a small store in mainstream America, it's gonna cost you between, depending on what you're selling, $20,000 to $150,000, probably on average. The average probably around $50,000, $60,000, just to open your, That's pretty minimum, too. That's minimum, I mean, we're not around here,

but in other places in the country. Yeah, and you're talking in a very small square footage of what you're talking. Yeah, you're talking like maybe a couple thousand square feet. So, you know, $50,000, $60,000, $100,000, you have a brick and mortar business, and you're limited to the people that live within what a five mile radius or whatever to sell your product.

And then if you have a product, you have to keep on the shelf, not the cost of inventory, employees, you gotta be there all the time. Wow, that is a tough business. Yeah. I feel for people that are still in that situation, like a retail, like mom and pop kind of a storefront

because it's just a changing, changing environment with Amazon and with all these big players, like you just see a real big struggle for the whole retail industry. Everything's changing. And this is a good thing. And I've gotten conversations with people where they're like, oh my God,

the poor business person over here, the poor area of the market where these people are being employed. This is how humans increase efficiency. This is why things are so much easier today than they were 100 years ago. Because we make things easier, we make things more efficient, which saves resources and allocates them better.

Life gets better for everyone, but along the way things have to change. You know, there are shoe cobblers, don't really exist anymore. You know, is that a good thing? Well, yeah, I mean, shoes are way more accessible to the most people. They're a way less expensive.

Right. They don't take that much maintenance, you know, to keep them up. Now, it's a bad thing for the shoe cobbler, who now that's a lost art and skill, but that's, you know, most jobs that exist at a hundred years ago don't exist today because of that.

So it's just, it's just the way it works and the brick and mortar businesses. I don't see many of them in the form that they are now surviving. They won't be in the form, but you're gonna change. It's just gonna change a little, I think. I mean, if I were to start a gym now, you know, no doubt, I would be doing this, something like this, to compliment it. Like there would still be, like let's say my pump didn't exist.

We've never met. I, for some reason, think that I'm going to open a gym and I think that's a good idea. And knowing where we're at in the times that we are with social media, with podcasting, with you to, with all these tools and resources, I for sure, even though the gym and the brick and mortar and the traffic through the gym is my priority, I would actually be putting a lot of energy and focus. And you know who gets into this is Gary Vee talks a lot about this right now. Like he was just watching one of his talks where he was kind of yelling at the audience

that like, what are you doing right now if you're not on one of those major platforms? If you're not on a YouTube, if you're not on on a podcast, if you're not on Instagram, you're not on Facebook, what the fuck are you doing? Because that's your, you're establishing on Instagram, you're not on Facebook, what the fuck are you doing? Because that's your establishing real estate right now. And you should be, and if you're in business, if you're not your manure. It's like not having a sign on the front of your store, or like not having a business card.

It's the same thing now. No, it is, it's absolutely is that. And it's something that just, if you started this, how many people started a business in years and years and years and years went by and it finally, you're making really good money, like that happens more off than the not. And so, you, the last thing you want, I mean, I remember us talking about the YouTube,

like we just now rolled over 100,000 subscribers. Well, we got a late start, you know, we were a year in before we turned that on. Now, mind you, there was a lot of reason behind that. We were still doing other jobs, why we were doing this. And so we kind of had to work around everyone's schedules and we had to piece that on. Now mind you, there was a lot of reason behind that. We were still doing other jobs, why we were doing this. And so we kind of had to work around everyone's schedules and we had to piece that together. But I mean, I just think about like this next year, I believe that we'll scale to a million. And because it's a very, it's a snowball effect. Like, and, uh, the bigger you get the faster, right?

Casey Neistat just rolled over 10 million. And he did a little, a cool little clip on this. And I think this is so, this is true for us, for us, at least building our YouTube channel is, you know, it was true for the podcast even. Right, right. Like a hundred thousand subscribers was really, or he goes into his 10 million. And he says 10 million subscribers was, wasn't that hard, he says. It says not as hard as it was to forget to a million, and then he goes, you know, but a million was really, really hard, but it wasn't as hard as it was for me to get to a million and he goes, you know, but a million was really, really hard, but it wasn't as hard as it was for me to get to 100,000.

And he goes, but it was even harder to get to 10,000. And he goes, 10,000's really like that was the hardest it ever was for him to get to that point. So we spent the first year really kind of catching that momentum to get to like 10,000, because it has snowballs since then. I remember us adding 10 to 15 to 30 subscribers every single day and like being excited about that and then actually putting it into a calculator

and going like, oh fuck. If we do this, if we keep going to that pace, oh my god. Right. And then we were, I was happy years ago. I was happy because I knew we were, we were adding enough value that people were finding us and they were subscribing the channel. Therefore I knew we were, we were on the right path, but it was encouraging,

because anybody who's turned on a YouTube and started doing it, like nothing's worse than not seeing subscribers every single day. So then just the fact that we are seeing 15 to 20 a day, but then when you punch it into a calculator and I go, Jesus, how many decades is it gonna take before we ever even get even really truly noticed or on the map?

And so, it takes a long time to plug away at that. How many decades is it going to take before we ever even get even really truly noticed around the map? And so, you know, it takes a long time to plug away at that. And if you're in business right now, you don't want to wait because there's going to be a growth period. There's going to be a trial and error figure now. Well, what does, what complements your business, what type of content should you be putting out on this cycle? I think people too need to realize that they're going to have to plug out it for at least

a year before they see any kind of traction. It takes at least a year or longer for you to start seeing things happen. Well, I mean, with all of our resources, the fact that we had a podcast that was already popular at the time, it still took us a while before we saw anything really start to happen. Oh, yeah.

The average person getting started, it's like, well, I think people, you know, they believe in that viral effect. That's super rare. It takes a long time. It's not real. It's not. I mean, if you read the book hitmakers, it debunks that. It's, it doesn't go viral. It's that you did something that somebody with a million followers shared and then another person with a million followers shared that and that's what we we constitute as As viral but really it's because it got in that it was something funny enough or smart enough or helpful enough of Value that even then that video is not gonna carry you very far great point So you have that viral video and you got what you wanted

But then like people go through all the rest of your other videos that aren't even close to being, you know, to the quality or whatever the attraction was that brought it to the forefront and they look at it and they, yeah, and then they don't subscribe and they move along. And then also value wise, like what did that video provide enough value to where people now will want to buy something from you?

That's a big one. I say, I also think a lot of people rely on the fact that they think, oh, if I get a lot of subscribers and views, I'm gonna make all this money off of YouTube advertising. You don't make shit off YouTube advertising until you're massive. You have to be really, really big before you start to make some money off of YouTube.

And it's not even that much, even that. People are following you around for years. Yeah, it's not even much. Well, I just, I explained that on an interview that I just recently did that. I think that there's this big misconception of oh I want you to get to this many it's like our YouTube business is it we've always known the importance of it to complement the rest of the business and we we've invested in it

But when you look at it. It's oh, it's losing it's losing every month You cost us more money it costs more money when you talk about video guy, videographers, editors, the time for it to be shot, the hourly you've got to pay someone to shoot all that and handle all that. The time that it takes us to create the content for it and do all that. When you factor all that in and then what's YouTube making

the company right now, $2,500 a month. Are you fucking kidding me? It costs more money to make all that happen. I love when you share personal numbers on. You know why I do that too? It's like, I used to fucking hate. And it keeps it real. Yeah, no, it is that because I appreciate

what I don't like. It drives me crazy. And in my life, I've experienced. Well, it's good because there's a lot of bullshitters. Yes, I've experienced this so much in my life where I'm experienced. Well, it's good because there's a lot of bullshitters. Yes, I've experienced this so much in my life where I'm genuinely trying to figure out something about business and I'm asking people who I think are the people I should be asking

because they look like they're successful and they fluff me fucking numbers. And then when I get in there and I start doing the work, I'm like, God damn, that guy was doing that off of this. It's not working out, the way. And then I find out later on, just like, he's bullshitting. And it reminds me of sales.

When we were in sales, this is what guys would do all the time. Like you ask him, you know, how you doing? Like how much you making everything? Oh, bro, and what they do is they pick the best month they had in their life. That's their average. And then they multiply it by 12. You know what I'm saying?

And so it's not really a full lie. It's like a half lie, right? That month, they forgot to pay you the month before so you have two pages. So people, but people just across the board, ego, somebody go, they're golf game. Yeah, I'm gonna give you that. How much do you bench?

The best, look ever. Yeah, so you talk to these guys and about how successful their business is. And it's like, you can't measure it by the dude who's driving around in the Mercedes or has the nice car, but just because you know that he waste all his money, he makes every month on a payment on a big car like that.

Doesn't mean he's really, really successful. He's an or he has a business model that's fucking crushing it. So the reason why I share is, by all means, that a braggy. Like you don't hear me on here talking about big numbers that we've done or whatever records we've broken. I mean, month over month, this business is scaling and growing.

But I don't sit here and say like, that I say it more like, listen, don't be fooled. Like, there's been a lot of money spent, a lot of time invested, a lot of work put into growing it towards that. Yeah, high five, we hit a hundred thousand subscribers. But if we lose any money. Yeah, but it's negative fucking 50 grand for the year.

So, you know, I think that keeping it real with people, and you don't see us quitting, you don't see any of us going like, oh, fuck it, hang it up, you guys. Let's put that 50 grand in all of our pockets and just stop doing YouTube. We see the long-term value. We see the value we're adding to our audience, and we're learning, like it's,

there's been a major learning curve in this whole process of, you know, what is it that we can provide to this audience that keeps them coming back, keeps them subscribing or sharing it with others? And, you know, I don't know, I think that there's a lot that we're surrounded by, a lot of fluff out there. Especially in fitness. Oh my goodness. If I see one more person selling a bullshit supplement in front of their rented out car

or another person talking about their fucking mastermind that's going to teach you how to make money off of your social media. I swear to God, I'm going to throw up. I feel like there's going to be a little bit of a collapse that's going to happen in that little social media business world. Well, we called it way back when we talked about all the free content we're getting. You know, in the claps it'll be when a business like ours can afford to just give all that information for free.

And that's what we're gonna do. That's what we're gonna do too. Yeah. So make your money while you can. Yeah. Okay. What was it? I said that like the first year about something, I don't remember we got on a rant.

I don't remember what it was if it was YouTube or fuck or I don't remember what we were talking about, but I remember saying that that we were coming for all of them. And that was before Shreds went under any of those people. I don't know, I just remember Tom Billy saying, you know, whatever can be free, we'll be free at some point. And I think that we all have that mentality where it's like, all these gatekeepers that like, they're withholding this like secret success formula, you know,

it's pure horseshit, you know? And it's like, if you're gonna be honest and just, you know, help genuinely want to help people, that's gonna pay back indivitance, you know, in comparison. The future is decentralized, the future is sharing, the future is information. However easy it is to access information now, however low cost it is now,

you could multiply that by a factor of, I don't know how much a million in the future. It's gonna literally be that insane. And it's gonna cause the biggest shift in God. It's gonna be the biggest societal shift, I think modern societies could even imagine. I mean, when patents are gonna be obsolete, when I'll be able to download the blueprints

to print myself something when I can, you know, rather than having to buy things, we have this sharing app that allows us all to utilize things. It's gonna be interesting. It's gonna be very, very interesting. And the people that are gonna drown are the ones that are not gonna learn how to change.

You gotta change, man. And the faster the market changes, the faster you gotta change to keep up with it. So I think it's cool. I think it's exciting. I don't mind competition. I don't mind that. Kind of change.

It's an all new challenge. I mean, you just have to think forward. You have to think about the future and think about all these things that are happening. Now speaking of change, so this weekend I'm going to do another one of those full day workout things where I go in and do a workout every single hour. Is this going to have the same structure, same amount of load, like same exercises, or is it going to look different?

You know, I was thinking about that. Should I make it different? Should I test something else out? And I, you know, when you test something out, I think it's important to repeat the formula again to see, of course, you know, the same thing. One time. Yeah, I would give you shit if you did other one. Yeah.

So I'm going to do the exact same thing. I'm just going to lift, I'm going to go heavier. And that's only because I think that I was too low on the last workout. I feel like I could have gone heavier. So I'm going to add about 20 pounds, 15 to 20 pounds to every lift, see how it goes. But same exact thing, 8 a.m. workout, two hour, an hour and a half or two hours later. Except for that hike.

Didn't you hike in between? Not gonna hike this time. I'm gonna stay inside. I'm gonna be riding at the same time. So in between the workouts, I'm gonna be riding more guides and stuff like that for us. But I'm in stretching and mobility, but no hiking in between.

And I think last time I did five workouts, I think this time, if I don't do the hike, I may be able to do six or seven, but I'm still going to listen to my body. And I'm going to feed myself. That's what I do during that. I did that in the last one too. I was able to feed myself a decent amount

of calories and carbohydrates because of all the activity. Now, after you did that, like I did a lot of thinking on it And and I was like thinking about all the stuff that I've learned over all the years is when it comes to building muscle and you know I think about what what are the like the most major factors that would dictate me to either build muscle or to you know lose lose weight or lose muscle or lose body fat lose anything anything atrophy, right? So atrophy or to build. And when I think of the single greatest two factors

that will guarantee you, you will build muscle, right? Now, aside from any random exceptions as a rule, because of something else that you have health conditions and all things equal and you're healthy and like you are going after a weekend like this. Nothing proves to me that you can do that makes a bigger difference than eating in a surplus and increasing volume. And so whether you do that in a single workout or spread out over 14 workouts in a week

or divided over three in a workout, that single factor alone, in my opinion, will show you those same results or close to those same results no matter what. And so that's my theory on why that, I mean, you already, I mean, one of the things you were blown away was the amount of volume you were ever to hand on the day.

So no doubt if you were to go back, you already, I mean, one of the things you were blown away was the amount of volume you were able to hand on the day. So no doubt if you were to go back and you were, I wouldn't be able to do it in a workout. You're right. That's the benefit of it. The benefit of it. I was able to throw, but so much volume on my body. What I'm saying, though, is if you took that same amount of volume that you total volume, you did that single day and you just tacked it on top of all of your workouts that you were doing throughout the week I would argue that some of the the same effects and benefits that you're noticing in your body would be pretty close to the same if not the same I don't know. I don't think they'd be the same because it's it's so different. I don't think they'd be the same So it's like saying it's like saying because look I'll give an example

so they do studies and they find that when you do the same total volume for the week, but you train your whole body once a week, in other words, one body part a day versus doing the same total volume, same everything, but you train your whole body three or four days a week. Studies consistently will show that you build more muscle, more strength with more frequency. Even though the volume is exactly the same for the whole week. Now, what I'm doing in one day is very, very different, but that illustrates that there's

other factors that are involved that were not super privy on. We don't really understand quite how they work. Here's the weird thing about it. This is what really tripped me out. I thought this would happen, and it actually they work. Here's the weird thing about it. This is what really tripped me out. And I thought this would happen. And it actually did, and it was really weird. As the day progressed, I felt stronger. That was weird.

That's a very strange thing. It's like, I did the first workout, the second workout. I felt stronger. The third workout, I was like, I already did 15 sets twice for the workouts. Now I feel even strong. Is it really that strange though? It makes sense, right?

Yeah, it's not that strange to me. When I'm squatting, I'm not hitting the groove until third set minimum. You're really honing in on that skill of the exercise. You're right, but it is weird because you're right when you're squatting, it takes you three sets or so to warm up. This is 10 sets later. Yeah. And that's what's, and obviously, you thought you'd be fatigued on something. Yeah, because I'm resting in between, in between, I'm not like, I'm not sitting there like activating and priming. I was literally sitting down and

writing. I went right under the bar and as soon as I went to the bar, it was like boom, strong. I was like, holy, and it was a dramatic difference. So it was kind of weird. So there's no build up like going forward into the sets like after the first few sets. No, after the, after the, no, not at all. It's like the first set. After the first set.

Now by the fifth workout or by the last two or the last workout, then I started feeling stiff and then I had to wait after a first set or whatever. But it was like two or three workouts into it. I was feeling really strong. So that tells me that there's some, so here's the thing. So check this out, right? When they did studies on rats where they had them be active and everything, but what they

did is they prevented their hind legs from moving. So no hind leg movement, but they had them move their, their, their front legs and do a bunch of other stuff. And then they went in and they measured parts of the brain and they found that neural connections were paired down dramatically, dramatically from this. And that sounds obvious, right? Every time you move and do something, your brain increases neural connections. And then every time you have it, if we were to have an injury or an activated...

You're in a cast for six months, you're going to see the same thing too. Yeah, yeah, absolutely. So it gets really, so it's pretty interesting. Now the thing that I'm thinking that's happening, part of this is, I'm creating these neural pathways, and because I'm doing the same exact exercise throughout the entire day, they're solidifying and solidifying, and things are firing stronger and more effectively, and then fatigue eventually sets in later, and then I start to, you know, it becomes more difficult. The other thing that's interesting to me is, I did a lot of work and volume in one day,

and I wasn't really that sore the next day. My upper body wasn't sore at all. Now, I had I done all that volume in a single workout, I would have been toast. Oh yeah, I would have been toast. So it's almost like it's a technique to, because you're always, that's the problem, you're always juggling between recovery ability,

your body's ability to adapt, and how much you can throw at your body. And it's always this balancing act. So it's like this technique where it's like, it's almost like a hack, like, oh shit, I can throw more at my body and not compromise my body's ability to adapt and recover.

So now on that theory, I still think then the greater strategy would be to take that same total amount of volume and tack a little bit of it on each one of your workouts in the seven days. So here's the thing, I can see where that would work, but maybe later in the day, because here's the problem. Oh yeah, that's what I mean. That's what I mean. Like you gave yourself a whole day that you dedicated to.

So you're doing like a double split routine where you're training twice a day. Right, although it's short though, because you're only doing what 10 sets you said to them. Here's what I think. This is what it tells me. What it tells me is if you have a gym in your garage or outside, probably one of the best things you could do

is every time you walk by that garage, you go do three or four sets of some exercises. You know, I got the idea from years ago I had a trainer that worked for me and he was telling me how he wanted to bench 405. It was like this big goal of us. And I remember one day we were having a production meeting for the trainers and after they were done, you know, he hung out afterwards and we were talking about his goal hit 405 and he was stuck at like 375, right? Strong dude, all natural too.

And he tells me he goes, you know what I'ma do? I'm just gonna, every time I walk by the bench for us, I'm gonna do like a few reps with 315. So remember this guy's max is 375, so we do like one or two with 315. I think I'm just gonna walk by and do it. And that's what he did. And he worked, you know, he'd worked between six to eight hours.

Yeah, I did the same thing with pull ups in a blue moment. And he did that every day. He hit four or five in like a matter of weeks, a couple of weeks, you know what I'm saying? So that's the thought process that I have. And I really feel like the body probably responds better to that kind of distributed spread out type of training. So obviously it's inconvenience, fuck, you can't do that.

I know, yeah, it's not an easy sell for people in life's lives. Well, there's little things, like so I remember, so I did this when I first applied, this was a long, long time ago, before even I was like a official trainer. I was, and I didn't even do it on purpose. It wasn't like, I wasn't intentionally,

like I'm gonna do this to build my back or do this. I was like, I was just getting into working out, so I'd love to lift and do pushups and pullups. And you know when you're at that age, right? And you're just excited to do this stuff. You see muscles, right? So you're like, you're fucking excited. And I was like, I don't know, 17, 18 around this stuff. You see muscles, right? So you have fucking excited. And I was like, I don't know, 17, 18 around this time. No, no, no, I'm like 18, 19, sorry.

And I'm working at the dairy. And every time that I'd have to go fill the grain back up for the cows, I have to pass by this bar that was just about three feet above my head. And it was, you know, welded in and really sturdy. And I would just reach up and I would wrap out as many as I could get before it. You know, and it started off with like and I would wrap out as many as I could get before it. And it started off with like three to five, you know? That's all I just three to five of them.

So every time you walked by? Yeah, every time I walked by and I do that during a four or five hour shift, I would do that four times or so. I'd walk by and do that and just, and it was every day at work. And I just kept doing that. Before I got along, I was doing like 20 and then 30 reps

like it was nothing, dude. And I saw how developed my back got from it. And it was like a byproduct of doing that. And that was, you know, when I started putting all the frequency stuff together, that was like one of the things that I drew back to, because I didn't do it unintentionally back then. It was just something I did, but I was like,

fuck, I do remember when I did that. And I remember the response, I got, I remembered all that. I just didn't put the science together back then as a kid. You know who does that a lot, or who understands that a lot as Olympic weightlifters, see the top, yeah. If you, when the Soviet Union existed, what they call the Iron Curtain,

those athletes were destroying the world when it came to weightlifting. They were just crushing everybody. When the Iron Curtain fell, a lot of their coaches and training methodologies came and spread out to the West. And one of the things that they did very well was that. They would do these all day training sessions, but the lifts were sub-maximal,

and a lot of it was just maximizing your form and your technique. And then before you know it, you have athletes from other parts of the world now who are able to lift more weight than they were able to do before because they applied that principle. So I think it's a pretty cool little phenomena. I do remember also reading in,

I don't know, I was probably muscle and fitness in the 90s where there was this article and the article was titled, gain an inch on your arms in one day. And I remember reading that as a kid, of course, I was totally magnetized by that article, so I had an inch. Well, fuck, if I do this every day. I know, but- I used of course I was totally magnetized by that article so I can inch. Well fuck if I do this every day.

I know you do that, you see this. Push it up what you can. Then but there was there was in the article they talked about every other hour doing three sets of curls and three sets of tricep press downs. Every other hour? Yeah like every other hour like it's going to take you all day to do this but you're going to gain an inch on your arms and the author who wrote the article was some dude who was like, I'm gonna test this out.

And he tested it out and he said he gained three quarters of an inch on his arms. Years later, on BodyBuilding.com, I used to go on that forum all the time when I own my wellness studio and between clients, I used to like read like some of the articles and stuff. And in the forums, I love forums online, by the way, forums are such fantastic places to discover new ideas

and to read lots of popular anecdotes. There's also a lot of shit on there too, so you gotta be be able to sift through it. But there was this whole thread of people who were trying that out and people were reporting, like I gained a quarter inch on my arm, I gained a half an inch on my arm. So it's like all these are all the things I'm pulling in

and that's kind of stuff that inspired me to try this out. And by no means have I even formulated even what the most effective application is I'm still testing it out. The other part of it that I'm really enjoying is as I'm active in between when I do the breaks, my creativity is through the roof. And I learned this from Paul Check.

Paul Check talked about this. That is something that I'm most interested in. Like that, just having a day like that, because I'm like, that's kind of cool, which I'm really excited. We actually calendar it for all of us, right? We're gonna do that, I believe. Yes, at the end of the month,

we have that scheduled for us to do an entire day like that. So I'm pumped about that because this you get like a painting and everything. I would love to see your guys' artwork. Well, what I was thinking is because check, you know, he says you want to paint and do something creative in between. Yeah. I mean, we can paint if you guys want, but I'm thinking we do our little 20-minute workout. We come in the work. Maybe write a new program. I'd say that would be a funny one for maybe one of the breaks. Yeah, yeah. So that's what I've been doing. I did that and I wrote guides, you know,

last time I'm writing some more guides this time. And right now we're getting a lot of feedback on the back pain guide. Yeah, no, we just, you know, we're talking about YouTube today. It's funny transition though. It's perfect because we're talking all about YouTube and building that out. And then also the back pain guide, we just did a bunch of videos to compliment that guy, which I'm really excited about because it's a good, so much good feedback. Did you guys know that any given moment, something like one third of America is suffering from back pain? Right now, one third. So that's like how many how many millions, how many hundreds of millions of people live in America? Doug, is that what is that? 300 million? I think 320. It's like a hundred million people,

around a hundred million people. Right now, suffer from low back pain. Yeah. It's the most common type of pain that you find in Western developed nations. Well, let's look at our habits. Look at the way that we go to work, look at the way we drive into work,

we're sitting at work, we're doing all these things in a shortened position, and then we're getting up and we're trying to extend quickly and we're trying to twist and turn and do things that like our body just is not expressing, and we've just shut that signal off completely. Yeah, I think the two things you could probably blame the back pain on in Western societies. The three things would be being overweight because just because you're carrying lots of extra inactive, well, not inactive tissue, but just an added amount of stress. Constantly. The second one would be what? Sitting a lot.

A lot. And then the third one, what would be the third, oh, I would say abdominal strength, dude, in the lack of lack of lack of, or lack of the Kent squat, that's the one. People don't squat at all anymore. You know, in some of these developing nations, they don't have back pain. And part of the reason why some experts believe is that they're able to get into a full squat

and they even sit that way. You know, that's so good for you to be able to do that. We don't do any of that at all. We sit all day long. And when you sit, what happens when you sit down is you disengage your core muscles, we tend to look like the letter C when we sit down. So we don't have this tall upright. It's funny. I looked at, I was reading this article when I doing research for the, for the guide. I was reading this article and this, this, this, this photographer was taking

pictures of the way people sit in countries where back pain is more rare versus in places where back pain is quite common. And the way people sit when they do sit in other countries is like this. Almost like it's a squat, but they're sitting. Like this real tall, nice tall posture. Yeah, they don't have that kind of sea, that lower KC posture where the back is curved.

And when you're in a, the thing about the spine that lower KC posture where the back is curved. And you know, when you're in a, the thing about the spine that you need to understand is the spine is made up of a ton of joints. Like every single, in between the, but the bony plates is a disc, and that's a joint that can move and flex. And if you were to take your spine out and stand it up,

it would flop right over. It doesn't support itself. It's not a rigid structure. What supports it are all the muscles. The core musculature. Everything that surrounds it, and all the muscles that attach to it. And if some of those muscles are tight,

other ones are weak, you're gonna have, you're gonna be reaching those end ranges of motion of your spine, and what's gonna support you is not muscle. It's gonna be the spine itself. Well, yeah, and you see that too, even compensating, because a lot of people at least are aware that, you know, if I'm protracting my shoulders a lot and I'm in this slunched over position quite a bit, like, oh, I'm gonna readjust that.

So like, they compensate by, you know, retracting their shoulders back, but now I'm putting all the stress on my lower back because I haven't really built up that core strength and that way to activate my core to get me in proper neutral spinal alignment. Well, that's part of my biggest weakness. This is one of the videos that we shot in the series was the Zone 1 Test. The Zone 1 Test for me, why that one is such a big test for us to do, is because I lack rib flare. Yeah, my ribs flare out and I have that anterior pelvic tilt

and I have a hard time taking my pelvic and rotating it forward and I just lack the ab strength and core strength. It's the connection. Yes, to rotate it forward and then I've, and so what happens is it just defaults back to that and I can do everything looking like I'm normal and fine, good this, good that, all the exercises, but I'm still in that position,

unless I actively engage the core and then tighten that up. And that was what was my biggest limiting factor when I was squatting, was that was so excessive and bad. So you'll always catch me when I'm working out inside, uh, between sets, I'm going against that wall and I'm doing that zone one test and working on that. And that's why we shot that today for the, the back pain video. Cause I, you know, I'm remember when I was explaining the Taylor, because he's like, wait, I thought we're going to do like this back pain series for the guide and, and, and, and you're doing the zone one test in prime and I understand. I said, well, man, this has been,

this is important for me. I know that for sure, and I know I can't be alone. I know I can't, I'm not, I mean, a lower cross syndrome, which is the anterior pelvic tilt, right? That's one of the most common syndromes found in people also. So I know I'm not alone in this problem, and most commonly, at least for all the people that I train, they just lack that control

down there. You end up getting your so-as, get so tight that it pulls the hips back in that position, the abdominals are elongated and stretched out their week, you're not, you're poorly connected to them. And so your default is this little, this pattern where your hips are pushed out. See, the funny thing too is a lot of people know today, nowadays, this wasn't as known, you know, 20 years ago when I first started today. If you tell people like, what's an important thing to do to prevent back pain? They'll say, oh, you got a strength in your core. You got a strength in your core muscles. Okay, that's great. Now go to the gym and do core muscles.

You're doing it right. Yeah, because what people end up, first of all, they don't know how to stabilize their core in a position that's going to benefit them. First off, they don't know how to stabilize their core in a position that's going to benefit them. Number two, they do ab exercises and they turn into hip flexor exercises, which only reinforces the problem. It typically makes it worse. One of the biggest most powerful hip flexors in the body is the so-as muscle. So-as muscle, it attaches at the femur, the top of the big bone of your leg, your thigh. So it attaches there, and then it goes through the body, through the body, and attaches at

your lower back. So it's this kind of like, imagine this band from the low back to the top, goes over your pelvis, and attaches to the top of your thigh. Now when you flex that, it'll bring your leg up. If you flex both of them, it folds your body in half at your hips. This is what a lot of people's ab exercises look like. It looks like there's tall posture flexing at the hips and then up working their hip flexors like crazy. Now, when I tell people that a lot of them will say, oh, but I feel my abs work.

You do because they're stabilizing. It's like an isometric contraction. But you're not able to strengthen them through any range of motion. And really what you're doing is you're making your tight hip flexors that are probably inflamed and probably what's part of what's causing your low back pain. You're making them tighter and more inflamed because you're working them like crazy. And that's strengthening the other muscles. And you become more hip flexor dominant.

And that's what causes a lot of the problems. I used to love one of my specialties as a trainer or the one thing that I used to focus a lot on was, helping people correct imbalances and alleviate pain. And I used to, I mean, I could say right now 100% majority of the people that come to me with pain, not all say right now 100% majority of the people that come to me with pain, not all of them, but a majority of the people that come with me with pain, I could show them relief, not curing them, but I could show them a significant amount of relief

in the first session. The first session, I could show them right away from comparing the beginning of the session to the end of the session. Oh my God, I feel, I feel already like 30% less pain. And I used to do that all the time. That's how I, that was one of my favorite tools to sell personal training is they'd come to me. I'd find out, oh, your back hurts, your lower back hurts.

You know, what's, what makes it hurt? They would show me the movements. I'd say, can you bend over the train better? Oh, now that hurts. Can you twist? No, that hurts. Okay, great. Then I do my 45 minute correctional exercise

stuff where I'm getting some muscles to fire other ones to relax. Then I say, can you please do those movements again for me? Let me know how you feel. I'm like, oh my God, my pain is so much better. Boom, they'd hire me every time because I blew their mind. The thing that I think a lot of people need to understand is the majority of back pain that people have is not,

the pain is not because you're injured. Yeah, and you don't have a bad back. Yeah, yeah. You've been setting the wrong signal for so long, like this muscle, like I guess, we used to understand it is overactive, right? So there was a certain pattern that was just way too loud, way too frequent that you were using that,

you're not distributing that signal to where it needs to go and really to recruit properly how the muscles are to support your back. Just creating this loud wrong signal is something that's like a default. It's a go-to constantly and so this is aggravating the issue even further. It is. Now, another big one that I learned from the, I had a wellness practitioner expert in my facility and I learned quite a bit from her, I mentioned her before.

One thing that she taught me that blew me away and completely, you know, it took my, my expertise to a whole new level when I would work with people with back pain was this, the following understanding. If you have gut inflammation, you are going to be very difficult to activate the muscles of your core effectively. And as a result, you will create poor recruitment patterns that come from, the root comes from the fact that you have gut inflammation. So when she first told me that, like, ah, you're crazy. What are you talking? I was at the duet.

She said, no, let me explain. First and foremost, the muscles that surround your core, including the hip flexors, first of all, are all over your gut. Your gut is right around them. An inflammation tends to spread. The immune system, if you have an immune reaction, tends to spread. So there's that, but there's another effect that happens as well. Many times when we have gut issues, one of the things that we feel a

resuffer from is this distension of the belly, our stomach feels bloated and whatever. So that affects your posture right away. Well, it's hard when muscle fibers are stretched in that type of a position, it's more difficult to fire and activate them. So when you have a gut that's, you know, if you think about the last time you ate something that made your stomach bloated, now imagine trying to do crunches and planks to activate those muscles. That's beautiful.

Right, and so people are walking around with this low level of inflammation in their gut or in the rest of their body and they're trying to figure out why their back hurts. One, there's that side effect of systemic inflammation that comes from gut, you know, poor gut health, which if you have elevated, if your immune system effect of systemic inflammation that comes from poor gut health, which if you have elevated, if your immune system is stimulated in that way, and you have elevated levels of inflammatory markers, everything's gonna hurt a little bit more.

It's no different than when you have a fever and you feel achy in areas that you normally don't feel achy. Well, that's cause you have inflammatory markers are up, right? So there's that, but then there's also the problem that is, I can't activate the muscles in the best way possible. So I go to these default patterns which then encourage this type of pain.

And so it's funny because once I learn that, and I would have clients who have this kind of incessant, chronic back pain that was always difficult to work with, and we'd get some of it to go away, but it was always an issue. The next thing I would do with them is I would look at their diet. No, it's interesting you bring that up because that was something I didn't learn to

wait a little later. I didn't attribute it to what they were eating, right? Because I figured it's just bad mechanics or some sort of a form of, you know, like a bad posture that they were carrying around. But one of my clients, we looked into that and like what was really causing the inflammation and it was a systemic issue. Like she ended up getting like arthritis's

and would get like knee pain. And it was like when she would introduce certain foods and not get enough sleep. And both those things had more of an effect on the next day of her pain than just moving a little bit. Oh, that's, you sound, Sal talks about his, you know, one hour or 45 minutes with them and then being able to blow a client's mind,

like just switching some things nutritionally can do the same thing when it comes to joint pain and stuff like that. Isn't that crazy? Yeah, so if you have the ability as a trainer to coach in that direction on both, I mean, that's what made selling so easy, but that took years to get there.

I wasn't there until. Well, he just was, where would you learn it? Back then, nobody taught us that. Nobody figured out, right? No, I learned it from working with really talented intelligent people from different sides of fitness that I would have never worked with had I not open my, expanded my horizon and just paying attention

to how they would teach things, and rather than laughing, because my tendency was to shrug it off like, what are you talking about? Like, you wait bread. Yeah, you wait bread, so now you're back hurts. That's stupid. But I, you know, I was just, it sounds stupid.

It sounds stupid. It does, bro. You sort of punched yourself in the face like, bro, 10 years ago, if a trainer came up to you, 10 years ago and said to you, oh, you know, punch yourself in the face like 10 years ago if a trainer came up to you 10 years ago and said to you Oh, you know if you tell your clients to like not eat foods that they're intolerant to they want to have any more back pain Yeah, you'd be like it the fuck out of my face With estimate, but it's it's absolutely true You know what please good one hippie that chronic systemic here's the other thing too about about this inflammation that we can

Develop throughout our bodies, the systemic inflammation. First of all, the systemic inflammation makes things hurt more, but systemic inflammation makes you move differently. And then when you move differently, now you've got worse recruitment patterns and now you're reinforcing that pain and making it even worse. That's another thing to keep away. My poor uncle is a great example of this. We see him all, every time I see him, I feel this way.

I'm like, I know how fucked up his diet is and I know how terrible his posture is. He cracks me up. He sent me a picture of the big ass using a Sunday. And he sends me a picture of his like, is this healthy style trying to talk shit? Yeah. I'm like, come on man, you don't even know what you're doing yourself. I know. Dude, that's why I like look at him.

You're gonna pay for that. He's cashed in though, dude. He's already on his, he's clocked backwards. He's like, yeah, he's 10 more years. at it. I'm paying for that. He's cashed in though Dude, he's already on his take his clock backwards. He's like Ten more years. It's all I want anyways. Oh Dude, I like what you're crazy dude. That's hilarious. It is hilarious because I think if my uncle is so young still man To just kind of have that attitude But you see him. He's just in chronic pain and you know He's got these poor recruitment patterns. He's got these bad habits, and then on top of that, you eat these foods that are just inflaming you.

It's like, dude, you can't win that, bro. You're just adding logs to the fire. Oh, man. The other thing too, that's important when you have pain, and we're talking about back pain here is, yes, where it hurts, you should look. So my back hurts, let's look at your back, but don't stop.

Look at all the other things, or all the other contributing factors in the body, because there's something called a kinetic chain, which is, you know, if I put a half an inch rise in your shoe and one of your shoes and you walk around all day, well, first your knee will hurt, but then your hip will eventually start hurting. You keep doing that, you're back and then your neck will start hurting. Let's talk about that for a second. That's one of the other exercises that I taught in this series that you and I just did. That was the 1990, which was a fucking game chain.

That's a hip movement. It's not your back. Right. It's your hip. Let's talk about why that was such a game chain. This wasn't something that I didn't connect all the dots until aink. And it was, because I had low back pain. And now I of course, attributed to the inability for me to rotate my pelvic into a neutral position

like it should be and keep my core tight and strong there, which is definitely part of the problem. But okay, if I've always kind of had bad posture, I've always kind of been there. What has accelerated that as I've gotten older? Well, I've decided I've decided to, I still lift weights, I still squat, I still leg press, I still do all these movements. And when you look at my feet on my feet, we're pronating. And when my when your feet pro date, if you run up the then it ends up happening is the

femur slightly internally rotates. And if I'm always walking like that, and it's so hard to see, like I didn't see that, I didn't know that until he like took me barefoot and picked me apart, but you talk about the kinetic chain and how something all the way down to my ankle. So because I lacked ankle strength and I had to pour connection to my feet,

I wasn't striking the ground correctly, which then caused my feet to flatten or pronate, right? Come in inward. And then that started to rotate the femur internally. And then that locks me into that position. So then when I get in the 90, 90, oh my God, it's burning. It's so hard. But after I spent some time getting in that position and getting comfortable

that position, then I get out of it. The relief on my back was crazy. Crazy. Because when it is, all these muscles in my hip are so overactive and so tight because of the bad mechanics, but then I'm feeling in my back. So it's crazy that it's something probably stemming all the way from my foot,

running all the way up into my hips. So it's like, I don't know, whenever it is, like if someone has a back injury, like it's different, we're not talking about somebody who I'd like. No, no, if you have an ad, you actually hurt yourself. Right. Recently, and you have an injury. Totally different. But 99 not talking about somebody who I'd like. No, no, if you have an ad, you actually hurt yourself. Right.

Recently, and you have an injury. Totally different. But 99.9% of everybody that's ever came to me because they have chronic back pain. It has nothing to do with their back. And you know what makes it worse is they'll go to the doctor and the doctor will do an image and be like, oh, you have a bulging disk.

You have a side face. Right. Here's the thing, by the way, most bulging disks and most of these issues in the back are asymptomatic. So if you took 100 people and you image them, you'd find a lot of people with discs that didn't look perfect, but don't have any pain. On the flip side, do you know how many times people go to the doctor

with back pain and they x-ray and image them up, down, left, right? I'm like, we don't find, we don't know what the hell's going on. We don't know why your back hurts. Right. And they'll try and, so that's another thing too. It's not a death sentence because I've had plenty of clients who've come to me who like, hey, I have a bulging disc, I've had it for 15 years. That's why your back hurts. And they'll try and, so that's another thing too. It's not a death sentence, because I've had plenty of clients who've come to me who like, hey, I have a bulging disc, I've had it for 15 years.

That's why my back hurts. Then I do my assessment. I'm like, actually, your hips are immobile. You don't have good connection to your feet. You've got weak core muscles, your hip flexor dominant. Let's see what happens if we fix all that. Right, yeah. And it's like, I mean, more often than not,

the pain is completely gone. And sometimes it's mostly gone. Right. You know what I'm saying? And makes a tremendous difference. I had this, I just did this with my dad the other day. And the hardest people by the way, Doug, Doug told me this along. Yeah. I don't remember what the quote was that Doug told me a long time ago, but like the hardest people to convince are the people in your tribe or some, some, some quote, do you remember what it was, Doug? Hard to be a prophet in your own country, I think. There it is, there it is. So my parents obviously don't listen to anything.

I say when it comes to nutrition and that's all of us, right? Yeah, and training a lot of stuff. So I was over my parents' house and we're eating dinner and my dad's getting up and he's moving slow. And my dad, growing up, and he still is extremely strong, man, but he also is extremely tight. That's part of his other genetic gift, if you will. He's just a very tight person

and he's gotten really tight as he's gotten older. So he's getting up and he's moving like this then. I'm like, what's going on my back? He's like, my back always kills me. It's just I have arthritis up and down my back. It's always killing me. So I'm like, you know, I said, Dad, I said, if we stretch your hips a little bit,

I bet you I can make your back pain a lot better, and it will take me maybe three minutes. No, no, you can't. Get out of here. Listen, I know I had the X-rays, my spine is this that and the other, it's up and down, it's all arthritis. I said, I know, I'm not gonna make your arthritis go away in three minutes,

but I bet you I'm gonna make other things work better, and you're gonna move and you're gonna take pressure off it and it's gonna feel a lot better. So what did I have a new? I had him sit down and do a hip stretch. You know what I'm talking about? The basic sitting up cross your leg over, like basic, you know, like was it super regression

from pigeon pose type of stretch. Sure enough, I put him in that position. He can't even, I mean, he has knees straight up in the air. He's like this, you know what I mean? So I'm like, okay, here's what we're gonna do. Let's sit you up against the back. I'm gonna help you push your knee down, stick your chest out. He's like, oh my God, it's burning.

My glute is burning and he's telling me all these other things. I said, okay, let's hold the stretch. I helped him connect to it. We did both sides. Then I said stand up and he stood up and the look on his face is like, oh. He's like, whoa, so that's all I gotta do.

I just gotta do that stretch all the time. It's not so fast. I said, there's a lot more we gotta progress you through, but it blew his mind that, you know, because what I was doing, he's like, what does this have to do with my back? Right, yeah. I'm like, it has a lot to do with your back.

You know, this is your hips. Took him through it and made a massive difference. I've done this with my mom as well. And it's like, you know, that's one of the things I try to touch on in this back pain guide is these types of connections, these things that aren't so obvious that you could read and really kind of apply to yourself and see how they're working. The feedback has been phenomenal.

People are like, oh, this is, and it's free. That's the thing. I really want us to be able to create as many of these things as possible and free. Make them free and valuable. Just a valuable, not free shit. It's got to be free, good stuff. What we're doing and I like how we're doing, you know, we're kind of bouncing back and forth from the aesthetic stuff to the like overall health mobility type stuff. So like, you know, we throw out the chest guy because we know there's people that want to build a chest and there's we put that out there because we know there's a high

want and need for these types of things. But then we also want to address the other things that we probably spent a majority of our careers in. Like, I mean, when I think of my total clients that came to me and said, I don't want to build a chest. Yeah, I had quite a few of those people that asked for that. But I had even more people that came to me that were had issues with low back or shoulder or neck and had issues, you know, they wanted to build a chest too and lose body fat, but the chronic pain, that was more important to them. And if you have these tools, these resources to help, either if you're a trainer listening,

if you have these resources to help. No, you're invaluable. Yeah, invaluable. And if you're a part, if you're just a pain, I mean pain clients are lifetime clients I mean, this is something that like if people believe that they can go to you and you know get relief But like natural relief like that we're not nothing chemical based like these are just very basic simple rituals and exercises and mobility stretches to apply to Really relieve you from a lot of like day-to-day

anguish. So now I can just, you know, it's like who wants to live with pain? It's just it's a horrible place to be. Well, you know, I always would remind the clients like when they would complain about this, you know, and they're like 45-50 and they would be like, oh wait till you get my age and it's like, no, no, I'm not going to wait until I get to get ahead of this now. Right. I'm not going to wait till I'm your age. And it's like, no, no, I'm not gonna wait till I get to get ahead of this now. Right, I'm not gonna wait till I'm your age. It's like, what happened was you didn't wake up overnight. It had back pain. Like it progressively happened over years and it's years of bad habits and bad patterns.

This is just now your body finally screaming at you. And what happens to a lot of Americans is they continue to allow it to scream at them until they are told by a doctor that, oh, you should have surgery or we need to fuse this together or here take these pain killers and muscle relaxers. That's what ends up happening. It's like, well, what if I could tell you that there's some moves that I promise you that if you just start to incorporate into your life on a regular basis, that literally will

fucking change your life and hopefully save you thousands of dollars down the road of not having to do surgery. Others take a pill. Oh, there's massive industries out there to try and sell you some gimmicky bullshit, you know, something where you're hanging upside down constantly, like, you know, whatever deal. Like I'm supposed to like sleep like a vampire now just because I have back pain. And you know, like you just have to like, I mean, you gotta get with the right person, it's got the right information,

you got the right steps for you to take. It's a very simple process if you do the work. And there's the thing, you just gotta get to the point where I'm gonna do, I'm gonna be intentional about my movements, my workouts, all these things to really help, aid in this pain. Pain is a signal, the pain isn't the problem.

Right. You feel like pain is the problem because that's what you feel and that's what sucks. But that's not what the issue is, that's just the signal. So blunting the signal or erasing the signal doesn't get rid of the problem. The problem is something is causing you to hurt. More often than not, it's poor recruitment patterns and some kind of systemic inflammation. And if you address those things,

more often than not, you'll notice a significant alleviation of pain. What you don't want to do is take drugs just to get rid of that signal because you have done nothing to fix the pain. And by the way, you know what pain exists in the first place? Pain exists to protect your body.

Because if I'm moving in a way that is detrimental to my knee and it starts hurting, what that's telling me to do is to stop moving my knee to prevent me from really messing it up really, really bad. You erase pain completely with pain. I see this happen all the time with cortisol shots. People get cortisol shots. Besides the fact that the cortisol zone shot itself

starts to deteriorate the joint. The other thing is that the person's is like, oh, I feel good. I'm gonna go back to doing what I was doing before. I'm gonna play basketball. And they never fix the problem. All nice to cartilage. Yeah, they don't fix the issue in the first place.

And now they gotta get a, here's another great example. Like a common surgery for back pain, which I, sometimes it's necessary, but many times it's not, and I hate it when they do it, is with a fuse the spine, right, they'll take, oh, you have this holy, really bad degenerative disc or whatever in your lumbar, so we're gonna fuse, you know, three segments together so they don't move anymore.

Well, you're still gonna move, you know what that means when those three segments can't move anymore? The one above it and the one below it, gotta move even more. They're gonna get all the pressure, so we're gonna compensate. You know what typically happens with fusion? Is that the one below it, gotta move even more. They're gonna get all the pressure. So what we're gonna compensate. You know what typically happens with fusion? Is that this joint surrounding it, start to deteriorate, it fasts from fascial rates,

and over time it becomes more and more fused to the point where now you're walking around like you have a broomstick for a spine. So anyhow, the guide is free, it's totally free, it's specializes in back pain, but you could take some of the concepts in there and apply it to any pain. You can find it all at mindpumpfree.com. Thank you for listening to Mind Pump. 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 and 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 Superbumbles like having Sal and an adjusting as your own personal trainers, but at a fraction of the price. The RGB Superbumble has a 430-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com.

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