Mind Pump: Raw Fitness Truth - 859: Directing Extra Calories to Muscle Gain Instead of Fat Gain, How to Know When to Add More Weight on the Bar, Training the Shoulders to Avoid Injury & MORE

Episode Date: September 15, 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 how to tell if you’re getting stronger during a program without progressively overloading, how to make sure that extra calories go to booty gains vs. belly fat, the importance of being good at something, having a skill or being an expert at something while building a business and the importance of training internal and external rotation of the shoulder.  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. Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump 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 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 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! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of My Puff! For the first 47 minutes with your introductory conversation, first Adam talks about his almond and coconut milk gold juice. I can't take the grip for that. That's you, man. Pre-bed, sleep-aid, it works though.

It does work. Adam copied me again. Look, if you go to organify.com, forward slash, mind pump, and enter the code, mind pump, you'll get 20% off the gold juice and any other organic supplement that organify offers. Then we talk about Justin's rude awakening. Something will come up in the middle of night. I hope your wife doesn't listen to that. I'm not gonna have sex for a while. You're done. Then we talk about Robert Obers and his uncanny and frighteningly fast foot speed in MAP Strong. It's a very impressive and very scary all the same time.

If you have the program, the MAP Strong program that we just launched, you can watch Robert Obers do, all the exercises and some of these movements highlight the guy's agility, even though he's 300- He's coming to get you. It is what makes him unique in that sport because that's one of the things that not a lot of those guys can move like he can.

So awesome. Then we talk about super slow mode training and comparing the effectiveness of fighting techniques, Adam's talking about how he could beat up a small jujitsu guy because he's bigger than them. Oh, throw that out there. Then we talk about the evolution of Mind Pump TV and Justin using his PRX gym to groove in his lifts. He's not dancing.

He's actually working in the groove and master. I do in between sets. I want to see that. Now, PRX is one of our sponsors. They make that gym equipment that folds into the wall. We got a 5% off discount for you. They also have a month to month options. Pretty awesome. If you go to PRXPerformance.com, forward slash, mind pump and use the promo code mind pump. You get 5% off and a free maps prime. The workout at home revolution with the purchase over $500. Then we get to the questions. The first question was, how do you know if you're getting stronger during a program without

progressively overloading? Sounds like an obvious answer, but we actually get this question all the time. Next question was, this person is trying to gain weight, but they wanna make sure that the extra calories go to their butt. Oh yeah. And not to their belly. That's a great plan.

Great plan. Yep, just like Justin. And the next question was, Master has been working. Do we think it's super important that people are good at something or have a skill before they promote themselves all over social media? Cause now we're seeing all these

insta-famous people who act like experts but don't know anything. Yeah, it just look good. Yeah, it was a lot of people half a million followers who tell people to work out like crazy and say that they're all natural, but they're actually on steroids. Those kind of people need... That doesn't happen, so. ...they ever happen. No.

Those kind of people, not providing lots of value. We talk about how you can find value in social media. And the final question, does this person need to train their internal external rotators of their shoulders, you know, the stabilizer muscles, even though they're obviously super strong and bench press, three hundred twenty five pounds at one hundred sixty five, yes you do,

straining your stabilizers will make you stronger, we break it down in that part of the episode. Also, there's only 48 hours left, two days left for the maps strong launch promotion. It's $30 off. Use the code strong 30 STRONG, the number 30 at maps strong.com. Hey, so I stole something from you and I got it. I got to plug our sponsor because it's so fucking good, man. What did you steal?

The thief. The heating up the almond milk. And I have, I don't know if you have this or not, but I have a whisk or two, which makes it fucking the next level if you haven't done this yet. I got a whisker biscuit. So I heat up the, and I have almond coconut milk by silk. Yep, that's the one.

So I heat that up. And then I just do one scoop of the gold juice, and then I whisk it up. It's so good, bro. It's really good. It's silly, yeah. And what I've been noticing, so last night, I made the mistake, and I knew what it would make the mistake.

I knew what I was doing. We met Doug, Doug and I met later on in the evening. And so I was kind of tired from the shoot all day long. And so I pounded a freaking caffeine drink at like six o'clock. Oh, terrible idea. I know. And I know that. You know what I'm saying?

But I wanted to be up for the meeting and I didn't want to be dragging ass in that. I was like, I'll just, I'll pay the constant. Just kind of have to. Right. That was kind of my thought process. But I tell you what, I freaking had that right before bed Because I got I was Katrina's like could you settle down and go to bed on my kind I had the caffeine right before I'm probably not gonna sleep. I said maybe I'll go for a walk

She's like no get in bed and relax. I'll rub you a little bit Hey, and I get in bed being long and I was like, you know what? Let me let me have that and I had it the night before And I was really good and know what, let me have that. And I had it the night before and it was really good. And I did, I thought helped me sleep, but I'm like, well, maybe I was just tired of that night. What's this will be the test? Like, because I know I'm fucking on caffeine right now. This settles me down and helps me sleep.

And sure, shit, dude. I fucking fell right to sleep. I'm telling you, dude, like a little baby. I'm telling you, I'm a magical potion. I think it's something to do too, with like the heat and up the almond milk. You know, like the nice warm, comforting. Yes.

Yeah. There's ingredients in the gold juice that help you sleep. That's what it's for. It's designed to make you relax. So when he swears by it, I had her start doing that for anxiety and just like she gets really anxious before bed and like it's really helped with that. Well you know me, I'm skeptical as fuck, you know. So whenever South says something or puts something out there, I'm like, whatever I'll get to. Till this day, it's really helped with that. Well you know me, I'm skeptical as fuck, you know. So whenever South says something

or puts something out there, I know I'm like, whatever I'll get to. Till this day, it's all been correct though. Till this day, at some point, it still remains skeptical. That's it, yeah. At some point, keep that edge. Yeah, don't lose it.

I'm waiting for the time when Adam is like, I'm just gonna trust him. Never. Katrina even, what'd you do that? Katrina even calls me a fucking dude. Katrina even calls me out on stuff all the time. She's like, you just, because you always wanna do the opposite of what South do. So someone has to do that cause me out on stuff all the time she's like you just because you always want to do the opposite of what sounds Do someone has to do that?

Somebody has to definitely do that. I'm a contrarian. You stop being skeptical when I'm gonna fuck with you. Yeah, I mean if you do Pilates, it'll help you. No, it's the lemon balm. It's got turkey tail in it. It's got raishi in it. And then the turmeric for the anti-inflammatory effects. Sounds like you're putting it in a cauldron.

Yeah, turkey tail. It's rat eyes and grass. Yeah, like some witty gritty gritty gritty gritty. Well, originally I was doing it more for like the turmeric in the recovery because I really trained hard the other day and I was like, that's what made me do it first. And I recognize that I was like, no dude, if it's warm in almond milk, it's fucking good. Oh, it's really good.

It's like a really, it almost feels like it shouldn't be drinking. A little 50 calorie drink like that before bed. I mean, it's a, it's a, and because we've been low calorie, so there's a couple different ways you can do it. The way you did it, great. I love that too, but let's say it's a really hot night

because I did this in the summer, super, super hot. I'll blend it in a blender. So I have a little what is it called the bullet or whatever? Mm-hmm. So I blend it all my milk and The port over ice or something port over ice and you drink it and it's really fucking good like that too Yeah, it's good. Yeah, it's good stuff No, I'm sold and the fact that it it helped me go to sleep was I was impressed and on on all the caffeine that I was on because I was pretty much chalkin it up for this is it be whatever I'll be tired tomorrow we were sitting around a meeting. I want you to think about all the people you affect when you lack when you lose sleep. I know your partners and girls. Oh it's so funny I feel like I was hesitant about bringing this up because I don't really like want to you know

Roll my wife under the bus, but it's what you're going to Yeah, going to anyway, she's not listen. So this is you know, this is this is her punishment For not listening to the show She woke me up. So I actually planned because I was so tired. I was like I'm gonna go to bed like 930 You know like I'm gonna like for once like I'm I was like, I'm gonna go to bed like 9.30. You know, like I'm gonna, like for once. Like I'm just gonna, like I just put the kids to sleep. You know, I came up, I was like trying to watch TV and like trying to hang out and have conversation.

I was just dozing off. I was like, you know, I'm going to bed. It went to bed. And like I'm dead asleep dead to the world. And I just, I wake up and I'm just like, oh, like I'll disoriented. Look at my phone because I was gonna train a client before I came in here and to see if she confirmed whatever.

But I was like, why did I wake up? And I'm like smelling like it smells like like somebody lit a match. You know, but then like it's just cloud, like a real thick cloud in there. And like so, you know Courtney, like, oh you oh you woke up like why you what why you up? You know this stuff was like 1230 and I'm like, oh Like did you fart? She fucking blasted one and it woke me out of a dead sleep

I was like dude you did you did throw it at the bus I was like dude you did you did throw it into the bus bro she killed me and then after that I was so mad because like and she's laughing and dying you know like oh my god I can't believe you woke up and I'm like I'm trying to go back to sleep and then I'm like why you like like Yeah, it's funny, but like I'm so tired like I'm zombie like I get angry when I'm that tired You know it's the whole time I'm trying to sleep. My mind just keeps going. I didn't get any sleep last night after that.

I love you, dude, but you have no, you can't complain about, but, you know, I'm so sorry. Oh, no, I know. I'm not sure you've hammered her. Absolutely, absolutely. This is like a long time coming. I love it.

I love it. I'm just like, yeah, I'm a thrower and a bus today. Yeah, I love it. I love the videos you were showing me with your kids the other day where you guys send videos to each other Oh, yeah, and just making funny voices and shit to your boys. Yeah, what app is that that's on that? Marco Polo. You brought that back. You brought that back up. I forgot about that when we first started the podcast Somebody from orange theory turned me on to it and then then we were, I forget, what's awesome was that all of our stuff was saved on there.

For the old ass videos of us talking shit to each other and stuff. Yeah, wow. Like, I have no memory of that. And then we started going through those, like, oh my God. Bro, some of the videos, some of the videos were ridiculous. Some of them were like, you're making funny voices, but you drew a penis above your head.

And then you wound up it with like stuff all over your face. Yeah, I thought man. What are we doing? What was that? What were we thinking? I don't know. We weren't. That was during the porn ad kind of age of Mind Pump.

Yeah, that's right. Those are all good times. Yeah, they're very creative. We were trying to figure, you know, where to go. Yeah, man, I've been doing these nightly walks every single night and man, I really fall. I'm addicted to them. It's a really nice thing to do. You know, late at night, go for a nice long walk. There's this loop. Do you guys, when you walk at night, you have the same loop, how long does yours take?

So it's a, well, it's a half mile loop and we typically do two loops. So we walk a mile. Yeah, we walk a mile. What did that take? What is that 15, 20 minutes? and we typically do two loops. So we walk a mile. Yeah, we walk a mile. Unless the- When did that take, what is that 15, 20 minutes? Yeah, 20 minutes. That's a saying that the other day, we typically walk about 20 minutes after dinner and that's kind of the routine.

Unless there's a night, like I said, where, you know, if one of us is really low on steps, like, because she tracks too, like I do, she keeps her fit, but on and we'll go like, hey, let's do some more, we'll walk more because I didn't move much today. So we'll just walk for like an hour. But the, like, let's do some more walk more because I didn't move much today. So we'll just walk for like an hour. But the like, let's do stay in our routine minimum two laughs.

How many steps is in a mile? About like 4,000, 5,000 depending on you, right? Yeah. That many in one mile. Oh, wow. No, no, no, no, in a mile. I'm thinking of walking for an hour. No, in a mile, it's only probably.

1,000? Yeah, probably between 1,000 and 2,000. only probably 1000. Yeah, probably between 1000 and 2000. How are you stepping with that mile? Yeah, I know. Four thousand steps. Sorry. No, I was thinking of Chacha. I was thinking of how long my steps are when we or how many steps I hit when we walk for an hour. If we walk for an hour, it's, I hit about 5,000, 5,000, 6,000 steps.

So, bro, me and Justin were watching some of the videos in strong, which is killing it right now. But we're watching some of the videos and just watching Robert Obers do the ladders and run and pick up a fucking 200 pound background. It's almost absurd, right? Because it's terrifying. It's so big. It's like doing really fast steps.

You know, and he's not moving like at you very quickly, but he's moving very quickly. So it's like this weird, it's like you see it in a horror film, like somebody coming at you, that's huge, just like, like run, like no. Someone that size should not be able to move like that. It defies the love.

I can't move like that. I appreciate it, but it needs its own soundtrack was what we We were laughing because we're like what if you were just like chilling on the street and he just ran towards you Like you don't know him. He's just running towards. What would you do? You probably run? Yeah a grown man as a grown man I don't think you'd sit there and figure out what's about to happen. I think you'd be like I'm out of here I'm a fucking man. Yeah, I'm a fucking run run. Either he's running at me or he's running from something

and for someone that big to be running from something, I need to get the fucking scared. Cause it's a dinosaur. It's a dinosaur. It's gonna beat you. Yeah, there's literally a dinosaur. Yeah. But anyway, with these walks,

so do you guys remember those shoes that we got sent from What's the company? I don't remember the name of the company, but it was the water based. No, not the water ones. I haven't put those on yet. Yeah, ugly as fuck. It was the other ones from Zach Bitter.

Zach Bitter, yeah. Yeah, what's the difference? Just as I could. Whoa, hold on a second. What's the name of the company? What is the name of the company? So the Z, is it Cone and A? No, I thought it was Altria.

Yeah, Altria? Yeah, exactly. Maybe Ducca looking up. Altria. Anyway, the reason why they, exactly. Maybe Duck could look it up. Altria. Anyway. The reason why they're not, they don't look very good is because the front of the foot is wider than the back of it because what they're trying to do is give you all kinds of like moving room for your toes and your feet kind of like duck feet.

They do. You look like a kind of like a clown a little bit. So, Altra. Altra. But can I tell you something about wearing them to go for walks at night? Don't. They do they you look like a kind of like a clown a little bit. It's ultra ultra But can I tell you something about wearing them to go for walks at night? Don't don't try and close me on this No, no, no, no, hold on. There we go. The most comfortable shoe I've ever worn They don't you know what they don't look good But they secure it around your ankle and foot and then your toes are free to go. Oh god Dear nerds all over are ordering them shoes now for you.

Make sure it's dark outside. I know, we don't even have a sponsorship with them, but they're not very good looking. They are ugly as fuck, dude. They're ugly as fuck. I'll walk barefoot, dude. But they're comfortable as shit. Well, if I had to run on pavement all the time,

I'll do whatever, man. That sucks. Well, walking, even walking long distances, like if I walk in my chucks for long distances on the pavement, I'll start, they'll start to bother me a little bit. I don't know about you guys, but my foot moves around too much in my shoe because my foot so, I have a long, kind of narrow-ish type of foot, you know what I mean?

I mean, I feel bad because they hooked it up and they sent us free stuff, so I shouldn't be talking shit, but I mean, at the same time, dude, I was not a fan. It's, you know what I want? All running shoes are ugly as fuck. Yeah, they all are. So, you know the other ones that are really... They're designed to be, you know those other ones that are really

popular that have like spring you forward, and they're like, they have the huge heels, the start with an H. That's silly. Those are really popular. I know that's silly. Yeah, I know, like, if I was a 15 year old or 16 year old kid, and I saw a pair of shoes with like, fucking

actual springs on the back, for sure I'd buy them, because that's just going to make me run faster. Of course. You were buying like the pumps, you know, shoe back in the day. Those are the business. Whatever happened to that. So back when we were growing up, there was this period of time. I want to say five year period, maybe longer.

I don't know, because I was a kid. So time is difficult to Quantify but there was like a race for the most Outlandish advanced. Yes forward propulsion thing inside a shoe. Do you remember that? Yeah, there was the There's like these air pockets like Nike was trying to come up within the heel and then like yeah Dude like wasn't what's, why are we buying pumps? It had like a basketball that you pumped. Like, you're fucking stupid.

This is the era of the explosion of supplement bullshit science the same time. It's like all around the same time, this is all happening. So why people were taking little bits of science to prove all these supplements that do things for our body. You know, the fucking shoe companies were showing that this could accelerate you or increase your vertical.

But what was there all like blissfully ignorant, right? Right. Yeah, like fuck you. But I remember like when I would go to the store with my mom to buy shoes, I would grab the shoe and I'd look at the bottom of it and see what the bottom look like and see if there was any technology. What brand was it that had the catapult? You remember the catapult?

Oh yeah. Remember that? Well, that sounds like a British knight. Was it British knight? LA Gear. Yeah, I think it might have been LA Gear. And in the commercial, it literally had, it looked like a catapult.

And then the commercial's like, and as a kid, I was like, that's brilliant. Wow. Obviously, that's going to make me, as soon as I hit the ground. I'm just going to launch. I'm fucking launched forward. I'm going to launch forward.

Good job. But my mom didn't buy him for me because of course my mom was, you know, for old, I mean, it didn't stop, right? We had wheelies. Remember that like that? Well, that's true. Those are actually supposed to make you escape, you know what I mean? I would have loved that when I was a kid.

I would have loved that too. Those are cool. I think those are cool. The wheelies? Yeah, I mean, I think they broke my ass. I think they came out when I was like 21 or two somewhere in that range and I actually Thought about you guys know I saw an adult no, I had a boss so I just get imagine you I had it like no talking about it It was if he was a DM right or I mean a D.F. Am well. Yeah, he was he was I had it when he was my FM and he used to he used to

Skater on the club and yeah, yeah, you tell my little guy. Yeah, I would When I was a can't know we on trainer He was my fitness manager for a short time before we got promoted to be a D.F.M. Forget his name. I can't think it was name Yeah, would you think of that guy that silly he was different. You know what he you know what he was all I never understood How he became a moved up. No, well, I mean I don't know how a lot of people moved up in that company around that time So he he he was big. He was the first person. I remember getting him how a lot of people moved up in that company around that time. So he was big, he was the first person, I remember getting him as a fitness manager. And he was pretty ripped for, he's a little guy, right?

But he was pretty cut up, you know, he was in good shape. And he was a good one, 35. Yeah, yeah, he was a little guy for sure. He trained super slow. So he would do, he kind do, he kinda did the mic mincer meets, what's that slow? Super slow zone. Super slow zone, right place, where it was all about,

and his whole thing was all about time and attention, right? So he would grab like, you know, 80 pound dumbbells and then do like three to five reps, but he would do them extremely slow. Like 30 second rep. Yeah, he would do them extremely slow. Like 30 second rep. Yeah, really, really, really slow. And then that's it.

So weird, that hasn't really taken off. Yeah. You know that that was a thing for a little while? That's ready set, go. So people need to understand this time under tension, definitely important, but you could take it to a point where it becomes endurance. So if you're doing, even if you're only doing three reps

because each rep is taking you 30 seconds, it's equivalent to doing like 30 or 40 reps with lightweight, cause that's what's, you're actually working endurance more than strength, but you guys know where that came from, where that whole theory started? No. So, and this is what I love about resistance training,

and something that irritates me about people in our space is that they don't learn the history of They don't acknowledge it. They don't acknowledge it and they pretend like they came up with some new and thing or oh this new advanced way of training It's like that's been around for 80 years pretty much everything so slow mo slow motion training came from During World War two. So during World War two There were rations that were going on obviously the whole the whole country was geared towards creating these machines of war and getting iron was very difficult, extremely expensive, and you were rations. So if you were a gym, it was difficult to get a lot of iron. And so bodybuilders and coaches and gym owners came up with this

concept of super slow motion training where we don't need much iron. You can just use 50% of the load that you normally use, but just take 30 seconds to go down and 30 seconds to go up. Yeah, they're trying to make it harder. Yeah, and that's where it was born. It resurged in popularity in the 90s, and I believe it was Iron Man magazine that pushed it forward where they started selling books on super slow motion training

So I actually went through a whole Stint of doing it. I train like that for a while. I've done it before. Yeah, I actually enjoy it I did it's not gonna it's not gonna build muscle. I tell you what what what it was really good connection though What was I actually I actually got I saw good benefits from it and why I saw good benefits is because I was the perfect time in my life was about 21 or so. I don't remember how old I was I was just getting into being a fitness trainer and I was all about intensity at this time and you know my reps were I was training with these kind of old school Bodybuilder guys that did a lot of cheat reps and cheat sets and kind of trained that way. And so it was a great way to cope with contrast.

It was a great contrast from what I was doing. And so I took a lot from that. And in fact, I think if you train with me, I know Justin could test for this because I know he's trained a lot with me before in the past. Like I'm really slow in controlling my negative. I think most people don't take a 4-2-2 hypertrophy, like the true protocol for hypertrophy training.

Very few people take a four-second eccentric motion or do a four-second negative. Used to take me through that, and then we'd hit like a superset. I remember that, right, that blew me up, man. And I think that I saw a lot of benefit from just slowing down the tempo, and I went from one extreme to the other,

and then I found this middle place of, oh, there's a lot of benefit to really slowing down on the eccentric part of the exercise, and I noticed really quick, like, fuck, you know, all my books are saying that, you know, hypertrophy, one of the best places to build muscle, that protocol is a 422 count. And when I look at everybody in the gym

and I watch the way they do reps, nobody is doing a four second negative. Nobody. You'll rarely ever see somebody do a true four second negative. And so I actually then started to follow that protocol and I blew up. That was another one of my little, we talk about this on the show a while time, like, you know, pivotable moments or, you know, you know, a paradigm shattering moments for us in

our career. And like that was for me, with I had seen results doing training other ways before and then also then I do this super slow thing. And because it was such a contrast to what I was doing, I actually saw it. Now, like anything else, I'm smart enough to extract that and go like, okay, I'm not gonna probably train like this forever, but wow, if I actually do slow my reps down every once in a while, it's a really good thing for my body.

But there's a lot of confusion around that where people think that going slow on the rep is the important aspect because studies will show that if somebody's reps are a little bit slower, but the tension is high, that's the key, that they'll get better results. So what does this mean? Does this mean that you take a weight that is lighter and do a slow positive? No, it means you get a heavy weight that you push explosively. But because it's heavy, the rep is slow. Now, the descent is where it's important to control. The negative is

important to control. Now, there's a lot of theories as to why that is. One of them is you're stronger on the negative portion of a rep. Four times. Yeah, you're stronger on a negative than you are in a positive. So if you can, what if you're max squat is 300 pounds, you're, you can probably lower 400 pounds with the same kind of control. You just can't get it back up. And so the reason why you slow the negative down

is to increase the intensity of the negative because whatever you push, you can lower much easier. Have you guys ever tried negative training, by the way? Oh yeah. Like legit negative training? Yeah, absolutely. Where the guys lift the weight for you. Yeah, yeah. So I have a partner for that.

I'm not going to do that all the time. Really? Oh, yeah. Oh, that'll tear you up, man. Yeah, no. In fact, at least to do this thing, man, you're bringing back memories right now. Back when I couldn't even bench 225, so I was a little guy.

And we would take 225 on the bench, and we would do five negatives, where a guy would just, so two guys lifted with you. Yeah, one guy could do it over the top. It wasn't that week where I couldn't move it at all. Like he would jerk it up and then I would resist it, jerk it up, rest it up. We do that five times. Then we strip it down to one 35 and then I would pump out the one 35. That was the first time I ever experienced a massive pump on my chest.

When I was, this is probably 22 or somewhere around there when I first did train this way. And I was on that kick for a minute because I never felt a pump on my chest. When I was, this is probably 22 or somewhere around there when I first did train this way. And I was on that kick for a minute because I never felt a pump on my chest like that before. It's interesting too, negatives are, the negative portion of rep will also over train the fuck out of you. And one thing you'll notice, it does create a lot of muscle growth. And I think this is probably why,

and this has always been my theory, when you look at Olympic lifters, they're incredibly strong, incredibly powerful, but their muscularity, a lot of times, doesn't match their strength. That's saying that they're not muscular because many of them are incredibly powerful. Oh, absolutely, this is why.

Yeah, but you'll have a 160 pound or 180 pound Olympic lifter, and he's lifting weights that a 250 pound or 60 pound bodybuilder or whatever, Jim Rat will lift. And you ask yourself, well, how's that possible? Well, if you watch Olympic lifters lift, they don't emphasize the negative at all, even when they squat. Even if you watch Olympic lifters squat, they do their high bar squat. They drop in hot. They drop in and come back up, and it's, they're not, and, you know, this is beneficial for them because they're increasing strength not gaining a lot of weight but also it allows them

to train with a lot of this is why I've always loved your your I mean your speaker and amplifier analogy because it fits right here so well also to explain how why that is for people so they've invested so much in a badass amp they just haven't they're getting the most out of those speakers than anybody else would as an Olympic lifter, they may not have the biggest looking muscles, but they are getting more out of those muscles than almost anybody else with those same size of muscles, right?

Dude, from a motorcycle, so that amplifier, analogy that you give is so good because that applies to that really, really well. And from a functional standpoint. It's not long of a signal either. Yeah, and from a functional standpoint, those out of a signal either. Yeah, and from a functional standpoint, those out of all the strength athletes, those guys are insane.

I don't know if you guys have ever, I've actually done a wrestled and dunged jitsu with guys who are Olympic lifters and reminds me of gymnasts in the sense that their strength to weight ratio is so insane that these guys can do things with their bodies and when they wrestle people their own body weight, it was like they were playing with with children because they're

how they do the like long term. What do you mean when you're wrestling them? Oh, well, I eventually have to build stamina and stuff like that for the rapper, but their athleticism was always Olympic lift. There's athleticism is just that makes you want to wrestle Mike. I wonder how I wonder if Mike could put my I'm sure well Mike also does you jits your Saying but I mean I but I outweigh him significantly. I should be all I want to take you guys to jits a school And I want you guys to grapple a I 130 pound black belt and just be totally humbled you want to just see us No, I'm not cuz I want you to get lube pretzled, but I but I want you

I want you to get lured but I want you to get lured. I want you to get on the football field. I want to get you on the football field, the professional athlete. Exactly. I want you to see you pull the ring. No, I'm just on the football field. When you experience someone that small, be able to like, put you to sleep. It's a very, very interesting experience.

It's a lot of, you gotta go, you gotta go to the light. You guys remember the original UFC? Did you guys ever, did you guys watch the original? I watched all, for no reason. Did you watch it when it was came out? Bro, I know, I know.

I watched it when it was underground. We had it on VHS tapes. And it was something, so you didn't order it on paper or viewing it or what? No, we'll pour that, bro. No, no, no, no. Big ass guys,

no, you can even order it online. I like that. Bristle Gracie. No, no, no, which big guy, Oh, chemo. Yeah, like one of order it online. I like that. Bristle Gracie. No, no, no, which big guy. Oh, Kimo. Yeah, like one of the famous ones where it was like such and like he was completely like double triple the size.

Yeah, Kimo is Gracie. That was Kimo. No, no, the original, the very first UFC was brought in a cast on paper. No, hold. Yes, it was. It was underground in illegal. No, no, no, no.

The first UFC, I'm gonna tell you, oh, oh, oh, when you have see bought it Oh, okay, I think about MMA This is no Cage fighting right yeah, yeah, yeah, what they call it valetudo Yeah, I was valetudo in Brazil and then you had Gracie in action is probably what you're referring to and these were the old VHS is where the graces would do these challenges and fight And then the valetudo fights of Brazil because they've been doing MMA for a long time and there's an old one with Hicks and Gracie against,

forgot the due's name, massive black dude, who was also a, you know, a grappler, and it was a very long fight. I can't remember that kind of thing. But no, the first ultimate fighting championship, the actual UFC was on pay per view and blew everybody's mind because you had this skinny, not strong

kind of, you know, not fit-looking Brazilian guy come out in a, in a, look like a karate geek, nobody knew what the hell that was. And he fought all these, and he just beat him kind of easily and it was tripped everybody out. What people didn't know was he wasn't even the best representative of his family. Heus wasn't the best jujitsu guy. His brother Hickson was, was a lot better on far more aggressive. Hixin was just the best example of this,

like protecting yourself form of jujitsu where it's not, what was it? Hixin would have broke a lot of faces. Yeah, it was a new thing. Like, I mean, just me personally, like watching it because like you see somebody on their back, you're like, oh shit, they're fucked, right? And then that was the first time I've actually seen

somebody deliberately get on their back and then school like, oh shit, they're fucked, right? And then that was the first time I've actually seen somebody deliberately get on their back and then school somebody and like put them in a... Dude, nobody! Nobody! Growing up as a kid, I didn't even know Jiu-Jitsu existed. And if someone said the word Jiu-Jitsu, it'd be so foreign to me. So, I mean, UFC really put it on the map, right? Well, what's funny is that.

It really did. Oh, it was a, you know, we talk about revolutions and fitness all the time. It was the single biggest revolution in martial arts, since Bruce Lee popularized many of the martial arts with his movies. It was a massive, massive, it shook the foundation of martial arts because up into that point, what a lot of people don't realize is, you know, karate, kung fu, taekwondo, all these traditional martial arts, many of them were purporting to be the most effective and most deadly martial arts. I showed the holes and it showed like what works

and what doesn't work in like certain scenarios. Whereas there was this sort of like mystifying kind of like lore to all these different types of schools and like you're like, oh my master could do like a five finger death punch. Yes, I remember because I was very into martial arts. My night did judo as a kid, but I was really into martial arts. And many times when you go to these schools,

because I would shop these schools, I was always trying to convince my dad to let me try kung fu or something like that. And we'd go in there and my dad would ask them, do you guys fight? You guys actually, and they say no, no, no, our moves are too deadly for that. So we...

Yeah, I swear to God. That's very common though. I know. I experienced that too. You're laughing. That's 100%. Our moves are too deadly. That is a 100% what they would also. You know, I can't help but think of what it was.

What it was. Napoleon. Yeah, Napoleon dynamized. That's what that reminds me Yeah, he goes to that school. He does the roundhouse kick But that's what they used to say dude, I can't help but envision that They used to you know that's the teacher leading the your dad go there to ask you No, you know, I was I'm moose are too deadly. Yeah, that's what they always say over here is gonna school you Well, they used to all say that these are special moves. You should know you can't practice these at full speed.

This is what we're doing and it's all points. And when you're watching it, it looks super dynamic and you see people, then you watch movies and you think, oh, this is how, but my dad growing up poor and Sicily and getting in fights all the time, he used to tell me, no, if you want to learn how to punch you go box and if you want to learn how to fight on the ground

do judo or wrestling. He goes, because those are the real ones. And I used to argue with my dad all the time. I know, he's absolutely right. Yeah, he's like, no dude, what if the guy fucking spin kicks you? What if he gouges your eye out or my dad was like, he was to tell me like, that's not how it works dude. He goes and trust me, these guys never fight.

So they can practice all the moves. What's interesting is I actually saw that because this kid, like I felt bad, because like I was watching the fight and watching him get his ass kicked, but he had been getting picked on and he was really trying to build himself back up. And so he went and I think it was Taekwondo

and he was throwing these Taekwondo kicks out to this guy and missing, and missing badly. And then right when he'd missed, the guy would just take his back and then he choked him out and then beat his ass. And I was like, oh fuck, that does not work. Yeah, well, I mean, that was the whole, that was the more close, it's the closest thing,

I think it's the closest thing to a street fight. It really is. It's the closest thing to that. When you look at what happens in a real street fight, it 9 out of 10 of them go to the ground. There are no specific rules. Grab and shirt. Yeah, exactly.

It's probably the closest thing to that. I mean, I know guys that I've fought guys that have boxed, I've fought guys that have done karate, and I've fought wrestlers. And then when you get into a street fight, and then all three of those guys I beat up, and I've got no background in any of that. Like all I had was just experience

and getting in fights and you know hesitation. Yeah, that's the time. Well, that's the big thing. That's the biggest thing is that, and Bruce Lee used to talk about this. He said, I don't fear the man that knows a thousand kicks. I fear the man that knows one, you know, that practices a kick a thousand times

or something like that. He has mastered it. Yeah, because if you look at boxing, you know, boxing, I will argue all day long besides the other full contact striking arcs like maybe Moitai Boxing boy Thai works a boxer with three years experience will beat up most black belts in traditional martial arts But it's not because boxing is necessarily superiors because he fights he gets in the ring he punches Yeah, and boxers master how many punches jab straight hook uppercut that's it. They land all those you're done

Yeah, there's not like a million one and more moves. Right. And so, and I remember we watched the first UFC, my dad sat down with me and he saw the fighters. And he goes, oh, he goes watch the, watch the judo and Jiu-Jitsu guys beat everybody up. And me and my buddy are like, no way, man, that guy's fucking, he's karate.

And that guy's Nijitsu and we're all tripping like, Nijitsu, that's fucking crazy. And he's throwing smoke bombs. And then he's like, you know, you like enters the ring, like you bang your stardate. You mad you're gonna strip, I always say we would drop the smoke bomb. This guy knows the pre-man'test,

we definitely don't fight him. If someone throws smoke bomb, we get the fuck out of it. We spit smoke bomb and run, that's my move. I used to read Black Belt magazine. I used to read a lot of these martial arts magazines. And when that all went down, so much controversy in the martial arts world.

And all these writers were defending their martial art. Like, no, you know, put a real practitioner of, you know, Sung Do Ray or whatever they were doing. And you know, it would be the best one. Akito. Yeah, you could be like, maybe, yeah, remember, David Caridine, Days and stuff? Like the super slow kicks and shit

Confirmed a great show though. It was such fun show. I love that show. I used to love that so much So so good, but yeah, it was it was a big debate for like pissed off a lot of people as a big But even today with MMA today because now you see the guys know everything Yeah, but if you take out the rounds and you take off the gloves, way more shit will happen on the ground today. Even today, even today, if you put those guys in there with no gloves, because gloves let you punch a lot, they let you punch to the head a lot. People don't realize that the gloves aren't to protect the other dude. Oh, it's to protect your hands.

To protect your hand. If you take out the rounds and the gloves, you're still going to see, even with these guys as a fucking bad ass as they are, you're still going to see a majority of the fights hit the ground, you're on the ground and you know, you don't want to, you're going to, you guys have hit someone in the head with the, with your hand. Yeah. It shit doesn't feel good. It hurts. You almost inevitably always break something. Yeah. You know, break your hand. But anyway, so how's your, how's your, how's your workout? Do you guys end up working out yesterday?

No, because I pretty much did it through the shoot, man. That was a lot. So how do you feel about our models now when we do programs? Yeah, I know. I feel I feel a little bit, it's ever getting paid, so I don't feel that much for him. I grind them.

Yeah, I come in. Like, now, next, next, next, next. Well, I just wasn't thinking about it. Like, I was, you know, I'm trying to get as efficient as possible when we have, you know, Eli and Taylor and Andrew and everybody's in here, right? I'm like, okay, you know, we've got a four-hour block, like how many exercises can I get done?

And so I kind of stretched it and, you know, this was. How many videos did you end up doing? Three. Only three videos. But you're doing the super detailed. Yeah, there really long. So that was my mistake I made, right? So the last time I did seven videos,

I'm like, okay, I should be able to get seven to 10 out. And so I had, you know, seven for sure I wanted to do. And then I had 10 in case I had extra time, right? And it ended up being the opposite. I only got three done. And it's because we have the last few series that we had done have been, you know, these arms and, you know, that's easy shit Like that's really easy stuff. You're doing compound lifts. Yeah, the compound lifts like and what I'm trying to do

You know, just from feedback on the YouTube channel is what people are really appreciating are the basic cues That why I used to give trainers and I have to say you, when we first started the channel out, you know, me personally, I felt a little, you know, I keep talking about how the YouTube channel was the most awkward for me. Part of why that was was I felt this need to appeal to the person that I'm trying to help coach, and then also appeal to academia that's probably judging me and wanna make sure that I know my shit.

And I should, and that was a mistake, you know. It was a mistake for me to teach. Because when I teach a client, it's me and that client, I'll give a fuck what anybody thinks. I'll use whatever analogies I need to use. I'll say things, whatever I need to say, to communicate it to that person, to get them, to execute the movement.

I won't worry about what the fuck I say. But I found myself on YouTube because I'm presenting myself on this channel that I want to explain everything and be more technical. I kind of thrown that out and be like, you know what, we've got this great feedback, right? Well, that's been so far on all these basic movements. Well, now that we're getting into really complex movements, I'm like, wow, there's a lot of cues that I, teaching somebody a sumo deadlift is not just, so it's not just telling them some basic cues.

There's a lot of queuing and a lot of mistakes that are made in the movement. And so as I'm going through and I'm doing this, I would do a portion of it and then I'd tell to the fuck, we need to go, I need to also explain this because you know what? Once people figure this out, this is what breaks down here and then they don't do this and then oh, you got to make sure they're doing that. So the...

There's a lot more to it than... Yeah, there's a lot to it. So I'm really curious. I'm really interested to see how the YouTube channel receives these most recent ones that have gone up because those ones. Well, at the end of the day, it's just we're bringing as much value as possible. That's the key.

We wanna bring true value. And you can do that through a lot of different ways, but our expertise is in fitness and health and so far on camera. We're gonna provide as much value as possible. And will it get more views? I think it will, but more than that, I think the views it's gonna get are gonna be impacted.

Yeah, well that's more important. People really appreciate like slowing down and communicating what's going on with their body. So like it, they can actually, you know, they can go through that same process and be like, oh, like wow, it's more relatable that way. And so just throwing terms out there that are in books and you're able to do that on a level

where people can understand it more. And that's the goal anyways, right? Is it to get your average person to understand these more complex type of moves? That's what I'm saying, because we talk about this in social media all the time and YouTube is part of that. You can get caught up in the numbers, right?

Caught up in the how many views, how many subscribers, same thing with Instagram, how many followers I have. But do you have any real impact? That's the question. That's the way you should weigh it. The real indicator and the way I measure our success and all those things is the comments and the feedback. Exactly.

So the comments and the feedback is what has driven the YouTube channel to where it's at. And you know, to be honest, where, you know, there was a lot of mistakes that we made early on. And that was just because we were trying to figure it out. It's a different platform. And we tried to take an element of the podcast and put it into the YouTube. And that was a mistake.

Yeah. It was a mistake because I didn't't wanna get to the brass tab. Yes, because the people that, you know, and that was just, and yeah, I didn't think about this until after we had been doing it for quite some time, that people that are searching on YouTube are using it like a Google search, you know, and they want specific answer to a specific question,

because that's what they searched in there, how to do a bicep curl, and they don't wanna hear three guys that are funny and having a good time, talk for the first three minutes and then get into the exercise or explain how they came to this conclusion that this is the way to do things or a better, whatever. Right. There's like, show me and give me some tangible things that I can implement into my routine that now will make this improvement. And then at the end of the day,

when the things that help them, that's what you get to great confidence. You know what's great about, well, like you're doing the compound lifts and you're going through like, you know, roll just like taking your time through it. Like I've been doing that just as working out and kind of shifting is like back to the,

you know, the major, you know, squat, the deadlift, the overhead press, you know, like just, you're very, very straightforward. Like, I'm just gonna like master this again is a skill. And so, you know, I've been really loving having that available to me at whenever I go downstairs. You know, I unfold my rack, you know, I just get into it and I get into the groove.

I'm always trying to get better and master even now. Like, I don't know, I just get into it and I get into the groove. I'm always trying to get better and master even now. Like, I don't know, with 15 something years of even teaching these moves, like I'm still trying to perfect, you know, my body mechanics and understand my body on another level. So I love, you know, the fact that I can, you know, just spend that time.

It's such a simplistic, you know, way to look at training, but at the same time, it's so beneficial. Just how long does it take to unfold the PRX rack to get into position? Dude, like, it's ready to set go, man. So it's literally just bootball. Yeah, I just, I just lifted up and I pull it out

and I plop it down. That's it. It's really good, dude. We're all the weights set. Are the weights on like a rack, or do they just lay against the wall? Like, what do you use it? So there's a vertical side. You can do this can do this you I mean you can I mean you can buy whatever you want as far as like Rack's go but like they have them where you actually can mount them vertically on the wall

So I just like just pull them right off the wall and then Alongside that to I also have vertical Place for for the bar too, So I could just stick the bar, so it just goes straight up. Super low profile. Yeah, there's nothing sticking forward and out. So everything's like almost, it only sticks out maybe like a foot off the wall.

When it's all folded. Yeah, like everything. Oh, I wish I did that. Yeah, so it takes up like no space, dude. And it's like, I don't know, it's just convenient. And you have to bolt it into the wall. I'm a simplistic guy, dude. I love when things like work,

like when I'm ready, when I'm ready right then. You know that new company that I sent over to you guys, Tonis or Tonil or whatever like that? I don't know if I told you, but I dug deeper into it because I was like, man, this is really cool because it's the same concept, but it's a machine, right? And, you know, I thought it would be way more affordable

if it would compete with something like the PRX. Like, I thought, okay, because you guys were talking, we were talking about it, like, you know, do you think it'll do well? And I'm like, dude, it's got the built in trainer, it's really cool, all the stuff. But bro, it's like fucking $3,000 plus a $49 a month fee on top of that.

To use the software? Yes. And so I'm like, That's how I get you. Well, and not only that, but that's where now you lost me because PRX, if you get barbell movements, and like, you can't get the good movement and the versatility's insane.

Right, right, right. So you got to just stuck with like a cable machine. Right, so that, so I was like, Oh, the fuck that then, you know what I'm saying? Because that's the only way I could see it comparable is if it was cheaper, and then you're getting more bang for your buck because you're getting like Because that's the only way I could see it comparable is if it was cheaper and then you're getting more bang for your buck because you're getting like this trainer. The only way I'll leave a machine is only

a last-door loss for as your body being stimulated. Yep, and the only way I would use it, it would be in addition to a rack, right, it's a complimentary. I wouldn't use it by itself at all because free weights are, they have yet to invent a machine that is as versatile and as effective as good old fashioned free weights. It does, yeah, it doesn't compare.

Are you doing, now are you going downstairs and just doing random sets throughout the day? I do that. I do that. Isn't that crazy? Yeah, I'll just go in and I'm like, okay, I'm just working on an overhead press. And then I'll just literally take my sweet ass time

and just work on that completely and just like add load as appropriate. And oh, it's so nice. So nice. When you guys do that, how much do you appreciate now and you with your videos that you did yesterday? How much do you appreciate now how tired some of these models and athletes get

when we have them film these programs? Because like, so again, Justin and I were watching the videos of Robert, right? And I'm looking at this, I'm like, bro, you're having him demo. That felt so bad'm like, bro, you're having him demo. I'm like, you're having him demo bench presses and rows with 300, 400 pounds. 15, you know, like I know.

Well, I started out because I'm like, listen, you're strong. And he's just basically like a strong Greek god. Yeah, I mean, I want people to know that, you know? But it's like, people already know that. But the film is all day, you know, people will know, it takes seven hours. Well, I started out a lot, I wait. I made a comment to already know that. But the film is all day, you know, people know it takes seven hours. Well, I started out with a lot of weight.

I made a comment to Doug, yes, Shay. First time I ever said, hey, dude, maybe we can consider getting some fake weights, bro. Just for these videos, like, because what was happening was. It's exhausting. I mean, okay, so Sumo deadlift is what we started with. And I only had it was 135 on there, which is fucking nothing. Okay.

But after you do 30 to 50 reps of 130. Control, slow, pause. Because you gotta think I'm taking for photos, right? So Eli will come around and he'll be like, I wanna get you just pulling off the floor. That's it, you know. Hold it there. Yeah, so I gotta hold it there

and I'm like in a squatted position or I just wanna shot of you getting ready. And I'm so I'm in the position to get ready. And it's like, so you don't think about all that So man, I was and then I have to after that I have to go over and close the video out So I don't want us to be so you know after doing that 135 I hope you guys enjoyed that video like so I'd have to break so I could catch my breath before I go do the close I mean it was a are you sore? That's fine. Oh, yeah, I'm definitely sore today. Yeah, I've already filled today

So I know I mean I was I was supposed to train that night, you know, and I'm like, fuck. I already trained. Yeah, so I took a train. I'm like, I shouldn't train because I already did a bajillion reps. It wasn't a lot of weight, but I'm sure I'm gonna be sore-

I'm gonna be mad. Yeah, no, it definitely, it definitely added up. But I was gonna ask you, Justin, when you bought the PRX, did you do the monthly payments, or did you just pay it all off? I did the monthly actually, just because it was just, I'm like, I was such a convenient service they provided with that.

So it's like, for me, there was a couple of different options with that too, like you could do more per month. And I kind of did more on the higher side, but I didn't want to get hit all at once. I just got a paycheck, you know what I'm saying? It's like, boom, there it goes all at once. But yeah, that was a nice feature because then you can buy it, you get all the equipment and then you know that it's not going to hurt financially.

How big was your package and then how did you break it up financially? How big was your package and then how did you break it up like financially how big was it was so it was probably around yeah it was close to like 2600 I believe uh-huh and that gave me the the basic rack and that gave me the vertical like two vertical racks for the weights that gave me the vertical set setup for the barbells. I got two barbells. I got one that was 45, one was 35 for Courtney. And so she can do the barbell movements with me

and workout downstairs. And then what else? I got something else with that bench too, right? Yeah, and the bench, exactly. Oh, I didn't even mention the bench. How fucking awesome, that's the best feature like you both you both the the back of the bench into the wall and so that folds down to and it's just like you just pull everything down it's right there yeah so like normally you'd have to

okay I'll grab the bench and put it over here and then just put it does the bench go incline and flatten all that yeah so come well no it doesn't go incline I think that that would be another feature down the road maybe, but yeah, it just, it goes flat, but like it folds up and then also like the legs of it folds. So now it's just, you know, it's like, it doesn't take much, it doesn't occupy anything. Well, that's freaking right.

It's just cool. Yeah, awesome. Yeah, it's a great, great feature. This quad brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com.

And use a coupon code MindPump for 20% off at checkout. Our first question is from Elias Tuaminen. How to tell if you're getting stronger during a program without progressively overloading? So this question as obvious as it seems, because it's something I think we should answer, because I get asked this all the time. And I do, I get people all the,

how do I know I'm getting stronger? Yeah, how do I know I should add weight? How do I know? Last week, that was really easy. That's it. Yeah, you know, I do want to mention real quick, there's only two days left for the map strong promotion. I want to make sure we mention that in the episode.

It's going crazy right now. Holy shit, urgency. Yeah, there's only two days left for the 30 days off with this code strong 30. That's strong, the number 30. 30 days off? I guess 30. $30 off, excuse me, at mapstrong.com is 2S is in the middle.

Anyway, go get it. Getting stronger, it's your perceived intensity, your perceived effort. Because I get this asked all the time, people are always like, how do I know when it's time to add weight? Well, when the reps and the weight you did at a particular intensity become easier,

then try to match the intensity, try to match that perceived effort. Seems pretty straightforward, but yeah, it is kind of, you get comfortable, I think, at a certain point. You do, and it's more, I get more women asking me this question than men typically. I think guys, the ego's always trying to get more.

Yeah, I think I'm stronger, throw some more weight on. I heard my back, but you know, people are afraid to add more weight because they're, they, what are they waiting for? Not quite sure what they're waiting for, what kind of signal they're waiting for, but you do that to kind of appreciate and respect that, especially with new people when they're working out, they don't know what it feels like. Right? It's a better mentality, especially if you're new to it.

Yeah, it says be a little more reserved about like really just loading it on like crazy because it is. It could damage you. You don't want to sit yourself back. No, have you guys ever had a client that will tell you, they'll hire you and they already work out. So they're not big total beginners, but they're pretty much beginners. And then they'll say,

you know, this is my workout and you do, do you take them out and you watch them do, okay, can you show me the squat that you normally do? You ever have this situation where you say, oh, you could squat way more than that. And they look at you like that can. Like they don't know that they can. And like, well, yeah, obviously it doesn't feel easy to you.

They don't have any concept about that. Or you just tell by the way they move the weight, like there's zero breakdown. So for me, like the one thing that I, I, I hesitate, I hesitate to say with, with this, like, you know, if you, you were able to do it last week, you know, just add more weight. I don't know the age of the person that I'm talking to right now. I don't know how long they've been lifting for, but I was big on like treating

every exercise like a skill and becoming very mechanically sound before adding load. I mean, no doubt, like if you can move the weight really well and in progressing the weight up more, it's going to help build more strength. But a lot of people don't move weight well. I really don't. I think it's, I mean, for me, like when I walk in a gym, it's a quality that I love to see in somebody, and like I'm drawn to watching someone work out when I see great mechanics.

I mean, when I stand, when I'm walking on the treadmill and I look in, there's 75 people out there to 100 people working out, I can count on one hand how many of them, like I'm impressed with the mechanics. It's just rare. It's rare to see somebody move weight really, really controlled and well. And so I think that, you know,

there's nothing wrong too with you progressing that way. Like so instead of always thinking that we need, we need to necessarily be moving the weight up and weight up and weight up because that's how we get stronger and we build more muscle and build muscle. You can build more muscle too by controlling the weight better and moving it more properly, especially when you talk about building specific muscles. If you're somebody who is like, and how I would talk to a football player or somebody who is just looking for explosiveness and full power from their entire body and they're looking for

just output, it's a little bit different than somebody which is to me in my opinion, the average person who comes in, they want to look better or they want to lose body fat or they want to shape their shoulders or their chest or they want that person, I think, it's way more important that they learn to use those muscles, the most or the best in that movement, more so than it is to progressively overload them, in my experience. Absolutely.

You wanna challenge yourself with the weight that you're lifting, but you don't wanna compromise your form. So pick a weight that will allow you to perform the prescribed number of reps with a high level of intensity with good form. So if your form breaks down, it's too much weight. Even if you can move the weight with a slight breakdown in form, that means you should go lighter. So form is perfect, but you're pushing yourself.

That's how you know that you've picked the right weight. When it gets to the point where your form is perfect and you're not're pushing yourself, that's how you know that you've picked the right way. When it gets to the point where your form is perfect and you're not really pushing yourself like you used to and the prescribed reps were 10 and you're done with your set and you're like, I feel like I could have done five more reps. Then you know you need to add more weight, but it is important that we do say that

it does take some time and practice to kind of figure this out because I know when I get under a bar, and I lift a weight, I know when I'm gonna, I know when I'm about two or three reps before I'm gonna fail, I know that, like I know like, okay, I can maybe squeeze out two more reps, and then I won't be able to do anymore.

And fail you should say too, is failure for us is form breaking down. Yeah, it's not because I'm dead. Because I can tell when I'm lifting two or three reps to form my form breaks down, but I could still get that three reps. Like I know that. I know I'll be doing, let's say I'm doing a weight

and it's a weight that my form will start to break down at 10 reps. My form will break down 10 reps, but I could probably get 12 reps. And this is a mistake that I see a lot of people do. And it was common, especially the younger generation when I was lifting, you know, wanting to be stronger and live so much.

It was all about the lift. It was all about the reps. Right, it was all about the, how many reps can I get? X amount of weight out. And what ends up happening is those last two or three reps, you're just getting, you're muscling the weight up. And it's like, now all these other muscles are incorporated to try and move the weight.

And if you're trying to work on mechanics and you're trying to work a specific muscle group, not ideal, you'll be much better off, reducing the repetitions or reducing the weight. And then, yeah, then you lose the intent of the exercise. Right, right. That's, I think that's the biggest thing. It's interesting, Olympic lifters, too, they typically throughout the week, they're

going to lift way less than their ability. It's really just a master and honing on that skill and the form and the mastery of it, and then they go and they challenge themselves intermittently with adding load, and then they revisit it. And then, okay, where was I off slightly within, if you break down that movement and you segmented? Where were my pitfalls, where were my sticking points? And you address those things specifically the following week. So there's different ways to approach it,

but yeah, I like the perceived exertion, like knowing that you gotta do the work first and kind of figure out where your end range is, and that's kind of like your own internal gauge. Yeah, you have to constantly try to challenge yourself, and ranges and that's kind of like your own internal gauge. Yeah, you have to constantly try to challenge yourself, but watch your form. That's basically it.

Like if you challenge yourself, and here's the other thing too, when you're adding weight, always err on the side of less that you're adding. So like let's say last week you did 10 reps with a 100 pounds in the squat, and it was pretty intense. And this week you did the same set, 10 reps with a hundred pounds,

and you're like, wow, that feels easier. I feel like I can lift more weight, rather than jumping up 10 or 15 pounds on the bar, just go up five pounds, just go up five pounds and feel it out and see how it works. And if you feel like you can add a little more with the same, with the appropriate level of intensity and good form, go up another five pounds,

because another mistake that I've seen people make, and this seems to be more common with guys, is they'll do a lift and be like, whoa, I think I can lift more, add 25 pounds to the bar. Whoa, calm down. That makes a big, you hyper-jumped. Yeah, that makes a big difference. I've hurt myself like that in the past

when I was younger. Yeah, where I'll do a squad or a deadlift, I'm like, oh fuck, I feel like I could break my PR. Well, instead of breaking it by five pounds, I try to break it by 15 pounds, and then I ruin the whole fucking take. Well, this is also something that just takes time and practice, because soon, I know you guys know this too.

I know my weight so well that I know a weight that I move a weight by five reps. If I'm lifting heavy that day, but I can move it out five, I know how much more I can go up. If I was going to do a single or a double after that, like I have an idea of like how much I can do. If I'm struggling to get three to four reps out of a weight, I can't get much higher

before I start to hit my PR weight, you know, so it's like you'll learn that as you, as you, and there's also sort of warm up, like, sets, right? I'll go through that and I know that like, I want to get to a certain point where I don't completely exhaust myself. So I want to pull out, but I know now I jump up, you know, substantially, like, you know, like, wait, why is it like, I don't know, like, 50, 100 pounds to then get into the real sets.

Yeah, yeah, yeah, yeah. And the other thing too, and this is something you have to kind of learn about yourself because like for me, for example, if I'm doing over 10 reps, over eight to 10 reps, and I feel like I can add a lot more weight, there's less weight that I can add, there's less range that I have in that rep range

than I do in the low rep ranges. That's just because the way I train, I like to train the low rep ranges, and I really enjoy being strong. And I know that, let range than I do in the low rep ranges. That's just because the way I train, I like to train the low rep ranges and I really enjoy being strong. And I know that let's say I do a wait for six reps and that's my max, I can add a lot more to go down to two reps, but not to go, but I'd have to cut down a lot if I were to go up to 10 reps.

And it doesn't always match up. It doesn't make sense. I don't know if that makes any sense to you guys. Like my low rep range strength, much bigger range than it is in my higher rep range. That's something you have to learn for yourself and feel out. That's why I say air on the side of adding small amounts of weight. They even make, I don't know if you guys see this, they make these, or see these, they

make these weight magnets. Have you guys seen these that are like half a pound? What? Yeah, so like, yeah, so, and one of the concepts, and I've never done this before, but I think it's fascinating, where you're working out and you just add a half a pound or a pound every week, no matter what.

And it's such a small amount. Interesting. That it typically allows you to progress, and there are these little macs. I've seen those little donuts, like sized ones that are like half a pound before, like when I was in an Olympic lifting setup, like they had like, you know, all the bumper plates,

but then they had like these little tiny, you know, like incremental weights that they put on. Yeah, see that? I've never seen that before. Yeah, and they're seeing them magnet, though. And the really, the concept behind it is, you know, every week I'm gonna add one pound to the bar, which you probably not even gonna feel, but if you think about it, you know, every week I'm gonna add one pound to the bar, which you're probably not even gonna feel,

but if you think about it, you know, over the course of, it's kind of a smart way to do it. Over the course of 12 weeks, you've added 12 pounds to the bar. Oh, it's a very smart way to do it. It might be an interesting way to, you know why I know, you know what I know about it. I'd actually love to play with that because I've never,

I've never even thought to do something like that. Oh yeah, you know why I knew about this? So maybe five years ago, I thought this brilliant idea one night I was up late and I'm like, oh, if I invented weight, you know, many weights that you can use as magnets to add weight every week and I looked it up and I haven't.

So the first thing you do is I get something that you think is so brilliant. Yeah, yeah. Everything's been invented. Next up is Summer Huizenga. I'm trying to gain weight. How can I make sure that the extra calories go to booty gains versus belly fat?

Oh yeah. Oh yeah. Try to figure out what you want your body to gain by the fat. You kinda can. I mean, well, you're not wanting to get the butt fat. You're wanting to build muscle there. That's what ideally what you'll do.

But this is a cool question because I think a mistake that a lot of girls that want to build a butt do is they go into a program wanting to build a butt or they buy some fucking online girl that's putting booty stuff out there. And then they're also doing all this stuff in a clork deficit. And I mean, can you build a little bit of a butt in a calorie deficit? Maybe a tiny bit because maybe you're sending a new signal that you haven't and it's so

much volume that you're you will by default get a little bit of a build, but not a good strategy to it's just like and it's so crazy that we treat it differently than any other muscle. It's just like any other muscle like Like I would never, if some guy came to me and said, yo bro, I want to build my chest, I would never say, okay, we're going to get on 1400 calories and you're going to do some cardio. And then we're also going to do some bench press real heavy. It's like, that would not be a smart strategy whatsoever to build muscle. So being in a surplus already is a smart strategy to try and add weight. And this is kind of how Katrina, we do this for Katrina because that's been a focus of

hers for the last couple of years is we typically diet down and she's following whatever normal protocol of training. So she's, she's gone through all the math programs. So let's say she's on Adam Ball right now and that's what she's training and we're dieting to lean out and she gets really lean. And then when we decide that we're gonna go in a surplus, I love for her to follow our butt builder guide, which is part of MAP's aesthetic, you combine with that, where we're focusing on a muscle

because we're trying to develop it. And so that I put her in a calorie surplus, I throw her a new stimulation, I increased volume on the butt and I'm adding calories. And so the theory behind that is that it's a new stimulation, I increased volume on the butt, and I'm adding calories. And so the theory behind that is that it's a new stimulus, it's increased volume, it's in an area that I'm trying to develop, and I have a surplus. Hopefully a majority of those calories will get allocated to building that muscle. That's the idea.

You know, in the past, if somebody asked me, you know, can I make my body store body fat differently, or can I burn body fat from more specific areas? I would say no, it's completely dictated by genetics, and that's what I was taught. What I know now is that science is showing us that your hormones actually play a relatively large role in how your body tends to store body fat. If your estrogen levels are really low, if cortisol is high and you gain body fat, more

of that is going to be around the mid-section, unless of it will be around the glute area. And if your diet is very low in omega-3 fatty acids, there is some evidence to suggest that you'll have less body fat go to the areas that you quote unquote, want it to go. So of course, what Adam's saying is most important if you wanna build your butt, build the muscle, but then when it comes to fat gain,

gain it in a healthy way. So let's think about what things affect your hormones in what things affect your hormones, what your diet does. And if you're just trying to gain way and you throw a bunch of unhealthy food at yourself, a lot of sugar, a lot of processed food, the odds that your hormones will be maybe at a balance are much higher. Then you throw on top that you throw stress and bad sleep. And it's more likely that the kind of fat that you're going to gain is the kind of fat that you're going to gain is the kind of fat that doesn't look as healthy.

Because remember, the reason why we have aesthetics to begin with, the reason why we find certain things attractive to begin with is because it's a physical display of your health. And women who store more body fat in their butt, in their breasts, typically they're more fertile and they have a better hormone profile. Men, if men stored body fat that way, if a man stored a bunch of body fat in his lower extremities and was shaped like a pair, when we would find him unattractive,

because it would then signify that he had a lot of estrogen and didn't have much testosterone. And vice versa, right? If a woman gained around her belly and had very skinny legs and arms, it'd be considered less attractive as well, because it signifies that there may be a hormone issue and she may not be quite as fertile.

No, we're like manboothies. Right. So if you want to gain body fat in the most healthy way that your genetics will allow, you need to do it with a healthy calorie surplus, not a just calorie surplus. A lot of people make that mistake. I want to gain way. Oh cool. Now that it's time for me to bulk, that means I can eat whatever the fuck I want. Now I can eat cheeseburgers and I can eat pizza and I can eat. This is a common mistake made with guys and the guys tend to do this when they get, they go in with they call a dirty bulk. That's right. And they want to build. So they think like,

I'm trying to build. So I'll just over consume a bunch of calories and they're getting a bunch of shit calories. That's right. That's right. They put on a bunch of bad fat with a little bit of muscle. And just not, it's just not as healthy. And so I'd say make it as healthy as possible. Focus on your strength training. Make sure you get good quality sleep. Make sure the foods that you eat are whole and natural and that you're eating in a surplus,

but you're not eating in a dramatic massive surplus. Isn't this how I tell people when it comes to gaining weight? I say eat more good food. That's it. Not eat more period or eat more shitty food or just eat more calories. Well, this is why I'm more good food. This is why I love to do something just like this right after a nice good hard cut like with Katrina, because I've been depriving her of calories, so she's hungry, right? So we're in this right now, because she's kind of doing the same thing we are right now. So, you know, we're laying in bed, talking, you know,

we're sipping on the orange, gold juice, and we're going like, I'm hungry. You know, like, it's been a while since we've felt this feeling of hungry, you know, like this is, I feel hungry right now, and talking to her, and leaning out. Well, it's so nice when you've been dieting to lean out for a while to just get calories. You know, again, and so it's not, I'm not so picky about that. I just want some healthy calories. I'll just, I'll take a chicken breast and realize white rice right now because I'm so hungry. It's the best feeling when you raise your calories up again and then you hit like phase

one anabolic. Oh, dude. This is like my favorite combo. Oh, yeah. Well, after like, yeah, cutting or trying to lean out, you know, my favorite thing to do is to drop the reps down and really just focus again on like building strength and mass and, you know, rest periods and it complements it very well if you're trying to build. Well, if you, if you're really methodical about this, like, like I am when I'm, when I'm

setting Katrina up, you will see gains in your butt and it'll blow you away. If you actually tracked your total volume of how much you're training your butt right now and you go in a cut first and you do that for maybe a week or two and you're low on your calories and then you turn around and you switch gears, and then you do like a map's aesthetic where your focus is now, so now you're hitting more, you're hitting the butt more frequently,

and you're also increasing volume, so you can actually see that, and then you're also adding calories, ho, watch. What much how fast you see results. And I do think it's fascinating, right? That it's considered more aesthetic for women to store body fat in certain areas. And they do studies on this and they find that, you know, women that tend to store more body fat and their lower extremities

or their butt tend to have healthier babies. Also, there's a reason why we find things aesthetic again because it's a physical display of health. It's a signal. Now, the most unhealthy clients have ever trained in my entire life, the most unhealthy female clients that have ever trained in my entire life that were also overweight, they all tended to store all this body fat in their midsection.

And they had this kind of apple look where some of them even had skinny legs and this very distended kind of bigger gut. And then I've had other women who have trained who were also overweight but had better health. And you can see the fat distribution is a little bit differently. Some of that's genetics and some of that's hormone. And look, you can talk to women all the time who all of a sudden they go through menopause,

they store body fat differently, or they're on birth control, they store body fat differently. So hormones play a role and hormones a healthy hormone profile is going to give you a more aesthetic type of fat distribution and so you want to stay healthy while you're trying to gain weight and the only way to do that or the best way to do that is you still want to eat healthy food you just want to eat more of it and you still want to train properly you don't want to overdo it because you get those stress hormones through the roof and then your body starts to store it a little differently as well. Next question is from Zenia Radore. How important do you feel it is to be good at something,

have a skill or be an expert at something while building a business? I feel like we'd live in a narrow where people expect to get insta-famous without ever really providing any value. Yeah, a lot of it. This happens a lot. You know, we go down this rabbit hole of people need to prove that they know what they're talking about before they promote things or before they start a business. Then the next question is, well, who determines that? Will this new agency, this regulatory agency that we've created or these people that now determine who can say these things? At the end of the day, it's the market that decides

who has value. And unfortunately, there's false signals with social media. So if somebody has 100,000 followers to the average consumer, if it's a fitness person with 100,000 followers, that gives the impression that that person knows what they talk about. They must, they have 100,000 followers. I know a lot of fitness professionals

who are extremely intelligent know a lot about what they're talking about who have less than 1,000 followers. And I know a lot of people with over 100,000 followers who are complete morons, and I would never take any of their vice when it comes to fitness and nutrition. But they got that beautiful body.

But at the end of the day, it's the market that decides, it's funny, I'll give you an example, this is hilarious. I've been training and I've been in fitness now for over 20 years. And I would say the back half of that, definitely after the 10 years, but probably after five, I was pretty good, I knew what I was talking about, better than the average trainer,

I put a lot of time and effort into learning what I was saying. And there was a certain rate that I could charge, and there was a certain perceived authority that I had, but it doesn't even come close to the perceived authority that I have now, because I have a podcast, and because I have a YouTube channel. Now people perceive my authority as being much, much,

much higher than ever before, and it's very interesting to me because I'm not that different than I was four years ago. I mean, I know more, just kids have been four years later, but it's not dramatically more. I'm just as good as I was before. It's that perceived authority at the market. Yeah, but you're not just gonna cut through. Here's the thing, I wish people,

when I get interviewed, I wish we'd spend more time talking about things like this, because I think this is such a great topic in the business, and I openly share it. And I think that with this era of Instagram and social media, everybody. It's already going away. Well, here's what happened.

I'll explain this the other day. Like, and the value thing is so important. If you were to, like let's say somebody who has exact same business as us, the way they monetize is the same way we do, but they've got 300,000 followers on Instagram because they look a certain way. And so far, and so let's say the business is just off and running and they sell 100 programs in a day,

and I only sell 10 programs in a day. Now, they made way more money, and at first it looks like they might have a better business, but that's false. It's not built on a solid foundation because they're not providing real value potentially, because they don't have a true skill in that area. They're not an expert, they're not adding real value.

They're all hype. They've got people that are looking at them and then they've convinced them real quick to buy something. Well then what ends up happening? Well what ends up happening? Buyers of remorse. Out of those hundred people that bought, maybe if they're lucky, one or two of them saw a great result.

But guess what, the 10 people that bought whatever it was that I was selling, nine of them saw incredible results. And so it's only a matter of time before, and it's gonna take me a little longer because I don't have the same exposure, but it's only a matter of time, but that my nine turns into 18 and then it keeps compounding, compounding,

and then it gets to a point where I've changed all these, I've fundamentally changed these people's lives that they're now walking billboards out there, talking about the service that I'm providing all these, I fundamentally changed these people's lives that they're now walking billboards out there, talking about the service that I'm providing for them, and this other person who's just hustling people in and out of the door and selling them and making time eventually that slows down and dies. And the other person who's building and adding value to people's lives and is truly changing them and helping them,

that person just keeps compounding and keeps catching up and speeding up. Those are the rules of business that will never change. Right, exactly. It doesn't matter if there's an Instagram around or not. That's exactly what you had to do when it was brick and mortar is you only had so many people walk through your building, you had to provide a service to those people

that they walked out and went, holy fuck, that was, I gotta tell my friends. And I'm definitely a glasses half full kind of guy with this topic because I know that, when there's new technology and when there's something new out there that everybody's kind of sifting through and trying to decide like, well, who's right and who's giving quality information

or who should I believe. The initial reaction is always the eye candy. It's going to draw you to it. It's like a beacon. You can't help it. It's this primal thing. Oh, wow. This is flashy.

This is great. But the smarter people, after a certain amount of time people tend to realize like based off of feedback and based off of everybody's experiences, that all comes to surface. And so, you know, it's the whole flash in the pan sort of analogy. It's, you know, like it works initially because this is new. Like people, there's a lot of tricks that you can get away with right now and you can show Photoshop this and you can show me being awesome all the time and everything working out.

But then people tend to, they find out, like wow, that is just a facade. Yeah, Flash in the pan is very, very good example and that's today times 10. Flash, you see way more Flash in the pan type success today than ever before because social media gives people the the opportunity To explode in popularity, but then fizzle out very quickly because they kind of get found out It's funny when you examine all the social media platforms some of them are much easier to fake

Expertise at than other I have to say Instagram is probably the easiest to fake It's the easiest one to pretend and act like you know what the hell you're doing, then say YouTube, which I believe is more difficult because you have to kind of talk and show some content, which is still much easier than podcasting. The reason why you don't see a lot of these Instagram insta celebrity is... You can copy, paste somebody else's. And then put a picture in front of it. I would love to see some of these instra's celebrities who act like they know

what they're talking about in fitness, conduct a one hour podcast. There you go. And do that every week. Good luck because that's an hour. Ultimate filter. That's right. Podcasting is a very difficult one to fake.

Can you fake it? You still can. It's also why all those mediums, okay, this is why I wish more people would ask these questions because I would share this stuff. All these mediums have okay, this is why I wish more people would ask these questions, because I would share this stuff. All these mediums have significantly different conversion rates, podcasting the highest. Why is it the highest?

Because in order for someone to fucking tune and listen to you for 90 minutes, you've probably got to be adding pretty good value to their lives. Yeah, I know what you're talking about. Right, and you get to know what you're talking about. So, there's a lot of trust there. Right, and then you look at YouTube,

the next highest conversion rate, and then you look at YouTube, the next highest conversion rate. And then you look at Instagram, even lower, right? It just keeps getting lower with all these quick, you know, Twitter, even lower. Anything that says this is fast, instant things. Sure. You might get the quickest attention through those things, but to convert and to drive revenue and to build a business around. That's, I mean, just because somebody has a few hundred thousand or a million followers. A loyal following. Right. Dude, it doesn't matter as much as people think it matters to have this huge following on Instagram. It's a terrible platform to convert revenue. And somebody who tells you it's a good one, it's just because they have a million and they're

making decent money. That's not a good one. I would say, listen to them talk might be a good way. So have they been here and you viewed on a podcast here what they have to say? Have they written a book? A book is another hard one to fake. Like if you wrote a book, you might need to know what you're talking about,

but you'll know by reading the whole book and seeing what's in there. But at the end of the day, the burden is on the consumer. You have to decide who you're gonna listen to and what's gonna work. And I hate to say it, but if they just have an Instagram page and it's big and that's it

and they're not really doing much else, you probably, they're probably full of shit. And the reason why I say it's like, yeah, because the people I know who have big Instagram pages who also know what they're talking about, also do other things to be able to convey that That information whereas Instagram is not really the best platform for it You write a little bit on the bottom most these guys don't even do that

It's just it reminds me of the the rush that went into boot camps, right? I remember when you know because I was on the front end of that also and I saw people doing boot camps and All these trainers like it was like this light bulb went off for everybody when the economy started to dip like, oh shit, let's get into group classes and drop the rate. So now we can still have all these clients. I can make more money per hour. And then all these trainers rushed into this, this like newer model.

It's been around forever, but I mean, it exploded during this 2005 to 2007 type time. And what you had was just everybody rushing in, running classes, and then doing these circuit based crush everybody. And I saw that really quick and early on, and the things that I would do with my bootcamp class was different than what everybody else was doing. And the reason why they grew,

and it was really easy for me to maintain that business, was because I wasn't doing what everybody else was doing. Now, a lot of people were having success with that because it was so easy and there was this huge flux. You see that right now with Instagram. You see, oh my God, most of these people that are buying stuff, they wanna see this guy

or girl ripped or look sexy or look hot. And so they're getting that initial, like these people coming in that oh my god That's so once why follow and like you look so amazing or she looks you're the round five years right like and and so right now Everybody's kind of it's money. We saw the opportunity ourselves. It's the reason why we got into podcasting because we went wow Look at all these these people that are making money off of this and and a lot of them aren't providing really good value All we got to do is come in and actually provide really good value and we're going to suck up all their clients because you know why?

Because even if they bought from them, eventually they're going to come looking for the right answer and then they'll eventually find us and that's where we knew there was an opportunity in this space to come and provide that type of information. And I think there still is opportunity in this space. I still think we're still dominated by the bullshit, which is exciting for my pump. It's the reason why we can project year over year where we're gonna be because there's still lots of people that are falling in the trap.

Next question is from TDC Fitness Eddie. Why do I need to train internal and external rotation of the shoulder? I benched 325 at 165 pounds. Oh wow, you wanna stabilize your shoulder? Yeah, well that's probably even more important for some of these. There are a lot of like these small muscles in the body

that don't get much attention or spotlight, either because they're not big prime mover, so they're not the ones that are gonna be doing these big lifts or because they're just not these pretty aesthetic looking muscles like the biceps and triceps and delts. But these muscles are very important and when you're a 165 pound guy and you're benching 325, you are extremely strong at a particular movement. In one direction, in a particular movement. Now here's what happens when you go generate that strength outside of the control

and stability and confines of the bench press. You go out in the real world and you apply that force that you can generate but you lack the stability. Go through a ball. To keep your humorous in place, to keep your shoulder in place, like you do when you're in the bench

because I know what happens when you're bench, right? You get on the bench, you get all perfect form. Everything's locked in, you move in this particular groove. If you move outside that groove by half an inch, you're fucked, you probably can't lift the weight. So everything's perfect, you've perfected the movement. Well, you're really, really strong at that movement, but you go try to apply that force

without the stabilizers that can hold it, and you're gonna hurt yourself. It's really no different than throwing a shit ton of horsepower on a car and not... Well, bolstering that and like that analogy though those are the most risky people right because you got that much horsepower you're that strong you're more likely to get injured than the little weak frail kid who can only bench press 90 pounds right because you're so strong it's it

it actually can end up hurting you more. All of my injuries have been exactly because of this. Because I get really good at deadlifting or really good at benching. I get really good at the same movement and the same plane. And then I go to do something else that's way lighter. And because I'm out of that exact form, it ends up tearing or it ends up hurting something, and this is definitely-

Keep your bone in the right place. Keep it tracking well to keep everything stabilized through, if you add more force. Even then, it's gonna improve your bench press. Like again, with stabilizing joints, what that allows is for your body to feel like it's even, like everything's supported, so therefore I can apply more force.

Everything's gonna be fine. Like you're reiterating that by working on these muscles. This reminds me of my cousin when we were kids, we used to, you know, we'd buy these little rice rocket cars and we try and fix them up and go fast. And the way we would erase them was we'd raise them down the street going straight, right? Straight down the road.

And I remember my cousin had saved up like $1,500. And he was going to either buy, you know, some bolt on, you know, parts to improve his horsepower or he could invest in better brakes and better suspension and handling. And I remember him saying, I don't give a shit about slowing down. I just want to go fast and go straight, so I can beat you guy. Well, he ended up wrecking his car because he had no control or stability over that power.

And that's kind of what happens to your body, but it's your body, it's even worse. And here's the other thing you want to keep in mind as well. It's also limiting your strength. So however strong you are, benching 325, there is a rev limiter that your body has, that's natural. Now you may have been able to tap up against it

because you're perfecting your bench press and because you're perfecting your form and you're honing your central nervous system for this one particular movement. But believe me, if you have internal, external rotators that don't match the strength that you can push, you you can push, you're, you're still limited. I've, I can't tell you, I've had it happen at least a dozen times where I've had an athlete like this come hire me and I'll get their bench press to go up five

pounds almost overnight just by strengthening their stabilizers like we'd even work on their bench. All right. I just got them stronger at their stabilizers. Next thing you know, five or 10 pounds more on the bar when they're benching. Well, see, yeah, so you put like 350, you know, like now I'm, I put 350 on the bar and I'm holding that.

You know, what does that feel like? Where do you feel like, you know, you're shifting at all, like just trying to stabilize that weight? Not now imagine that like it feels like you have it already. Right. You know, versus like, oh, I have to adjust to this. And those little micro adjustments could be the matter of getting injured or not. Well, here's a perfect example.

Whatever your max deadlift is, let's say your max deadlift is 500 pounds. What are the prime movers on the deadlift? The hips, the hips of the prime movers, you get a lot of back and stuff, but mainly it's isometric. You get a lot of glutes and hamstrings and some quads, pushing into the floor and getting you

through that hip extension to stand up. So if your max deadlift is 500 pounds, throw a belt on your body, all of a sudden now you're 515. Why? Did I strengthen your prime movers? Not at all. All I did was create more stability in your body.

Now we use the external source. I put a belt around your waist and that increases your core stability because your abs push out against it. Now you're more stable. Now your prime movers can generate more strength. So you just got stronger by becoming more stable. It's no different than what we're talking about right here. Now there's nothing you can wear on your shoulders and whatever, except for maybe a bench shirt. But if you strengthen your stabilizers, which include your internal, external rotators, your bench press will go up.

Right. And you're protecting yourself at the same time. That's right. It's a win all the way around. I get this a lot though, from strength athletes, especially like power lifters and strong men and whatnot. And it's like, they'll look at like things like macebell and Indian clubs and stuff like it's silly. Like, it's the time. Yeah, it's like, they'll look at things like macebell and Indian clubs

and stuff like it's silly. Like, it's the time. Yeah, it's just silly stuff. And you know, this is for like, you know, the sort of animal flow, you know, mobility people, and this and that. But if you can actually like just put all that bullshit aside and actually work on it and apply it to, you know, what you're actually doing. If they've strength as the ultimate goal, you know, work on that, see what happens. Yeah, you would be shocked and surprised. Happened to me when I was a kid. I was, well, I would credit Justin to that's part of why he's probably the best pusher out of all of us is because of all the shoulder stabilization stuff that you do, because you do so much movements like that, like, indian dynamic movements for your shoulder.

You out push, Sal and I and all, all pushing movements. It overhead press, the bench press, like, you've got us on that. And you quite frankly put more emphasis and, and effort into that part. I mean, I, I probably live chess more than you do. But you're stronger than I am in that. And I mean, and to be honest, it's probably because you put a lot more effort in emphasis on it. It was a lot of skill. It literally took me from I get to a point where I get to a sticking point where I was

like, okay, I hit, you know, I got like three 50 or whatever and I benched it. I felt great. And then, you know, just adding just five more pounds to that. It was like, okay, now my shoulder's done. Yeah. I would say the people that probably need to train their stabilizers the most or the ones that are lifting the most weight, that's the irony of this question. Right. Like, that's right, man, I was like, dude,

this person is probably. He's got a greater need for the most at risk for sure. Oh, absolutely. And it's not just injury, because I know, look, there's a lot of young guys that are like, I'm not going to get hurt, I don't care. You can't really Convince them to do this stuff with the risk of injury type conversation. It's that. Let's the whole like don't go fast You get an accident. We try and tell 16 year old like fuck it. Yeah. I'm gonna be just fine

So if that doesn't work just know this you're not benching as much as you could But just know that exactly just from a performance standpoint. Yeah, you're almost benching two times your body weight You're doing pretty fucking good. I'm pretty sure you could add another probably 10 to 15 pounds in a very short period of time Without having to focus more on your bench just by increasing the stability of your shoulders Also, I do want to mention two days left for the maps strong launch Discount it's such a badass program.

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Go check it out. 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 on a volic, maps for 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

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