Mind Pump: Raw Fitness Truth - 908: Best Lifting Schedule to Pack on Muscle, Calculating Maintenance Calories, Hex Bar vs. Straight Bar Deadlifts & MORE

Episode Date: November 23, 2018

Black Friday Specials!!!! Stories of the guys' first experiences trying the “Devil’s Lettuce”, aka weed. (4:50) Black Friday Blowout Deal from PRx Performance, just in time for the person who doesn’t have a lot of it. (21:05) The History of Black Friday and Where Did the Term Come From? (23:14) Massive MAPS Black Friday Deals are LIVE!! (25:37) Vintage Mind Pump…Justin shares a nickname for one of his “friends”. (28:05) New Study Adds to Growing Evidence That Obesity Causes Depression. (30:05) #Quah question #1 – For packing on muscle which is better, 5 days of isolation work or 3 days of full body lifting? (40:40) #Quah question #2 – If or when would you use a hex bar over a straight bar for deadlifts? Also, would you deadlift and back squat in the same workout? (49:54) #Quah question #3 – Would love to hear your opinions on weight belts, wrist wraps, etc. for the average lifter? (57:42) #Quah question #4 – When figuring out maintenance calories do you average each week of tracking? (1:07:49) People Mentioned: Hunter McIntyre (@huntthesheriff)  Instagram Cory Schlesinger (@schlesstrength)  Instagram Links/Products Mentioned: Black Friday Specials!! MAPS Fitness Products **Code “BFPrograms” at checkout for ½ off all MAPS Programs!/ Code  “BFBundles” at checkout for 25% off all MAPS Bundles** Mind Pump Episode 905: Hunter McIntyre PRx Performance **Code “MINDPUMP” 5% off plus free MAPS Prime on orders of $500 or more** What's the Real History of Black Friday? - HISTORY Four Sigmatic **Code “mindpump” for 15% Off on Top of Black Friday Deals** New Study Adds to Growing Evidence That Obesity Causes Depression Mind Pump Episode 907: Cory Schlesinger

Oh, there Jim Ladd. The Red Dust Boats well for the day sale. I be plunder in the Seven Seas, pillaging the Natives for spice, and scouring the foul wenches I.G.s looking for me booty. Climb aboard the Landlover. Though we be in for some rough waters ahead. Davy Jones took one of my eyes, harpooning the giant Kardashian Kraken, he be forewarned, hoist the main sail, and scuttle the jib.

Join me mateys as we continue the quest for Blackbeard's treasure. I'm ass, your coffee of the bug builder bundle today. BUB! MaxFedmysProducts.com! Yeah! If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up, with your hosts.

Salda Stefano, Adam Schaefer, and Justin Andrews. In the state episode of the Mint Pump. Hey, they mean Pump. That was it, that was Google Spanish. Oh, save. In the state, if you see the episode, the Mind Pump. Oh. That's Spanish for in this episode of motherfuckin' Mind Pump.

Wow. Boom. For the first 35 minutes, we do our introductory conversation. We started by talking about our early weed experiences. That's right. Yeah. Which one of us tried the weed first? We tried the weed.

The weed, the devil's lettuce. Got the whoop whoops. The giggle bush. The devil's lettuce. Giggle bush. There, the next thing we talked about was our, the big PRX performance, Black Friday sale. Hooking you up.

Now PRX performance makes those awesome racks that fold into your wall just and has when they're super convenient. Now you want one super sturdy and now super on sale. If you go to PRXperformance.com, forward slash mine pump, and use the code mine pump, you'll get 5% off, a free maps prime purchase, a program with the purchase of $500 or more, and the Black Friday special is another 50 to $100 off each rack, and a free gift. I like the free gift, then we talk about the origin

of Black Friday, why do they call it Black Friday, how did it start? And then of course, for sigmatic is also origin of Black Friday. Why do they call it Black Friday? How did it start? And then of course, four-sigmatic is also having a Black Friday sale. If you go to foursigmatic.com, four-slashmind pump, and use the code Mind Pump, you'll get 15% off on top of the already

Black Friday discounts, which are already 20% to 50% off. So it's massive. Then we talk about obesity and how it affects your mind. Some studies are showing that just being obese will also cause depression, independent of the psychological factors. It's actually physiologically potentially causing depression. I'm fat and sad. Then we get into the questions. The first question was, when putting on muscle, what's better?

Five days a week of isolation work, aka the brosplit, or three days of full body lifting. Which one's gonna put the most muscle on me? I think you know the answer. Next question, if or when would you ever use a hex bar over a straight bar for deadlifts? A hex bar is also known as a trap bar, which one is better for what? When do you use a trap bar?

When do you use a straight bar? When do you use a straight bar? Or should you just use them both and be a badass? Whoa, at the same time. The next question is, this person wanted to know our opinions on weight belts and wrist wraps. Do they help you build more muscle? Or do they just help you build your ego? Yeah, you look silly.

And the final question. When you're trying to figure out your maintenance calories, do you do the average of the week, or do you do it per day? And also, what do you do about weight that fluctuates daily? This person's body weight tends to fluctuate daily. What does this mean? And what can they do?

Ooh, you probably have to pee. Finally, Black Friday is here. All individual maps programs, 50% off. All bundles, 25% off, that's right, all of them. Every day. Only Cronopolis. This is literally the biggest Black Friday sale we've ever done in our entire lives.

Ever. I'm excited. You have to go to mapsfitinistproducts.com and you have to use the following codes. If you want 50% off the individual programs, use BF programs. That's B as in boy, F as in fart programs. If you want the 25% off the bundles,

you got to click on the bundles and use BF bundles. B as in butt, F as in fart. It's bundles, sorry. All one word, BF bundles. Go check them out again. They're at MAPS.'re As far maps fitness products.com Did you guys ever do that when you were kids where you like tried to be rebellious? We're like Yeah, the smoke of folk in napkin dude. All right. Oh, yeah, you're did that the dumbest smoke to banana peel cuz you actually did that

I heard it was a thing. I heard it was a thing too. is it real? It made me so sick. How did you smoke it? You dried it? Yeah. And dried it out and then we just, we packed it in this bowl and we smoked it like idiots. Yeah. And I got really sick in my head hurt for like, I remember like a whole day.

Are you kidding me? No. I heard that that was a thing too, that if you smoked banana peels, it was supposed to be some crazy I might as well have eaten paint chips. Well, I was at it. That probably would have given you a better high. Yeah, I did a Regino out of a big pen You actually smoked a Regino out of a big pen. That's that's that's otherwise literally inhaled plastic in a rich

That's wait a minute you lit a big you put a lighter on a We took the you imagine a big pen a Reginoie. We took the, you imagine a big pen. A regga knows that, by the way, that's a tie and weed. Yeah, I don't know that. We took out the inside. And then we melted down the end of it a little bit so it made this little scoop in a bowl. And then we put the oregano on there.

That was a dumbass thing. I'm ingenious. The first time, the first time I ever tried, what the fuck I was a dumbass thing. I'm an ingenious. The first time I was a kid. The first time I ever tried- What the fuck I was doing? Marijuana. I was probably, let me think, 16. I was like 16 years old, and you know how we smoked it? By the way, kids.

Applecore. Yeah, no, no, I didn't go. That's how I did it. By the way, for those of you listening who are young, back in when I was 16, it was really illegal. Really illegal. So I was like, it was really illegal. Really illegal. So I was like, this was a big deal. You know what I'm saying?

We did a paper, toilet paper roll. Remember how to do that? So you take the toilet paper tube, you cut out this a little square out of the top, then you get tin foil and you create a bowl and then you poke holes in the tin foil and then you put the weed in the bowl and then you plug the other end of the toilet paper bowl

and light the top. I kind of want to try this. It's like a really sad pipe. It was, yeah, it was. It's like a cheap bomb. And we did it, me and my friend and I was like all nervous and shit and it felt nothing at all.

Yeah, because none of its airtight. I don't know what it was. I don't know if it was garbage or what. and it felt nothing at all. Yeah, because none of its airtight. I don't know what it was. I don't know if it was garbage or what. But it felt nothing. But of course when you're a kid, you're like, dude, you feel it? Oh my God, I feel it.

Yeah. You know? Do you remember? By the way, the Apple one works though. It started the toilet paper or what? But do you know why I know I didn't feel it? Because I thought I felt it, because again, we were laughing, oh my God, I'm so hard. I feel it? Because I thought I felt it, because again, we were laughing, oh God, I'm so hard, I feel it.

It was, I don't know, a few months later, I'm with my girlfriend, my girlfriend's friend, and my girlfriend's friend's boyfriend, so it was four of us. And we're in my girlfriend's friend's boyfriend's car. He had the first car, right? So we're driving and he was a big weed smoker So he pulls out a pipe he's like you guys want to smoke some weed and I'm like oh my god

I tried it once you know I got high all so funny So he's like yeah here try this one. So now I had a legit pipe uh-uh And now I think I'm the fucking comes to real stuff. I think I'm the shit right so I hit it hard Right so I took I took one big ass hit. And then I took another. You were being wet. Big ass. Exactly.

I took another big ass hit. And I remember taking the hit, putting the pipe down. And then I literally did this. So if you're sitting next to me, this is what I did. Oh. And I sat back in my chair. It's like that one meme where the skeletons sitting back here. Yeah, exactly.

Like dead. Dude, that sound you did. That's the sound you hear. What is that? That's the sound your brain makes when you have too much weed. You're in the too much weed zone. That was exactly what I heard. Oh, what is it? That's the sound your brain makes you have too much weed you're in the too much weed zone You hear the earth humming like what is that?

You're in tune with the spin of the earth dude I was sitting back in the car and I'm just like oh and then everybody's like well you feel it and I'm like yeah I think I feel it I can't talk then we're driving to 7-Eleven and I'm telling my oh and then everybody's like well you feel it and I'm like yeah, I think I feel it I can't talk then we're driving to 7-11 and I'm telling my girlfriend like quietly in the back So I'm paranoid as fuck at this point. I'm looking at her. I'm like, hey I'm like put your hand right here. She puts your hand on my chest. I'm like do you feel my heart still breathing? I do feel my heart beating. I can't feel my heart being yeah, so I'm taking my pulse feeling my heart taking my pulse We stop at the 7-11. I'm like I can't get out I have to stay inside the cars. I stayed in the car Everybody got their snacks. I don't know an hour and a half later time to go home I'm fucking blazed out of my mind

So I'm afraid of walking in my house. Yeah walk up to my door and there's like five cars parked outside my house I'm like, oh my grandparents my aunts and my uncles are here. Oh my God. This is good. Yeah. So I walk in and I'm fucking high as hell, but paranoid to shit. So I say hi to, because you know my family, you can't just walk, I can't walk in and go,

you have to get to the vizene, like real. Dude, you have to walk in and you have to give everybody a kiss, you have to say hi to everybody. So I'm saying hi to everybody and I'm just got the straight face, straight face and I'm giving everybody, and I'm like, okay, I'm gonna you have to say hi to everybody. So I'm saying hi to everybody, and I've just got the straight face, straight face, and I'm giving everybody, and I'm like, okay, I'm gonna go up to my room now, and I walk up to my room, and my mom walks up there.

And she's like, she's like, hey, see, here's the thing about my parents. My parents are way more privy now, but I was the first born, these are Sicilian immigrants, and my mom was so sheltered from her dad, that I could probably throw weed in the air and they wouldn't know what it was, right?

So my mom just comes up, so she's innocent, and now she just comes up, she's like, what's wrong with me, huh? Are you okay, honey? Is everything okay? You have to look different. Yeah, and you know when you're so paranoid that if somebody questions you enough,

you're gonna just fucking spill the beans, you know what I'm saying? No matter what. So she's like, are you okay, honey? And I'm like, yeah, know saying no matter what she's like are you okay honey and I'm like yeah I'm okay and she's like are you sure and she looks at me and I'm like my friends were smoke-outs I think my friends were smoking weed and I smelled some of it and I think I maybe felt I'd made up some bullshit blame it on all your friends second hand man you were that friend then I come over your house later on that week and your mom's that

yeah your mom's Adam Yeah, your mom's looking at me. She's like, did it the same friend that left the condoms in your car? Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah you know, no, you didn't? Through my friend, Joan, or the bus a few times. How did you, what is this for what? Yeah, same thing, like they came in, like, like I was, I was with my parent. Actually, I didn't go with them this time. They came down from, there was this spot where they would smoke, like up the street. It was like in the woods.

And my other friend lived close to me. And so they were all, you know, smoking, and they came over because I knew my mom makes the best brownies. And so they're like coming over, like hey man, they're like super stone. And like, dude, guys, you know, what are you doing? And they came in and they just reaked of marijuana. And my mom's friend was just like, you know, like, oh my God, like just, you know,

there must have been like some kind of like crazy hippie concert. Whatever she was like totally like trying to throw them on the bus and telling that to my mom. And it was just like, I had to explain, like all the time I would throw my friend Joe on the bus because I would come home and when I was stone, I would just be like, yeah, I was just hanging out and then they started smoking. Some of it, I breathed in some of it.

It's just a lie. Just aed in some of it. Just alive. Just alive my way through it. Just like through my teeth. I got grounded for a month for not even smoking weed before I had even smoked weed. How fucked up is that? You didn't smoke weed? Didn't even, so this is high school.

When I was in high school, anytime, of course, just like every other kid, anytime your parents took off, for a weekend or whatever, like, you're the house that's the party at, right? So we threw a party at my house when my parents were out of town. Everything was fine. We made sure there was a day, a separation in between them coming back so we could clean the shit out of the house and everything. We're good. Like nothing, right, nothing broken in the house. We're fine. And like a week later, and this

was back when I used to work the dairy. So I'd get up like three o'clock in the house were fine. And like a week later, and this was back when I used to work the dairy, so I'd get up like three o'clock in the morning. So I'm in the bathroom before school, you know, before work, I'm brushing my teeth at three o'clock in the morning, getting ready to go to work. And my mom comes walking in, and she, and I'm in the bathroom,

and she slams this big ass bubbler on the counter. What the fuck is this? Oh, yeah, instantly like grounded me. And my eyes get like this big, and I'm like, you know, of course, big ass bubbler on the counter. What the fuck is this? Oh no. Yeah, instantly like grounded me. And my eyes get like this big. And I'm like, you know, of course, I don't know it first, but I'm like looking at it going like,

that looks like my friend Ravens. You know what? And she's like questioning me, I can't believe this. And by right right, she's just berating me right. And then I, and she tells me that somebody who left it up

in the, like above the, the cabinet that you never get into, you know, like with a cookbookser at, you know, that once a year, the parents opened the cabinets for, or whatever that, he put it above like the microwave cabinets up there and he got stoned and forgot about it. And so it had been in my house for like two weeks after the party. And then I go to school the next day, grounded for a month, I'm grounded for.

Cause think about it this way, you got ground, you didn't get caught for the party, but you had ground it for something else. I was served it. Yeah. That's exactly how it went down. Cause then they're like, we know you had a party and so I was busted for everything.

I was busted for a. I had drug tested. But my dad drug tested me. What? No way when I worked at his place. You're like a goody two shoes. Yeah, I, I, and here's a thing, like my friends all did that too. And I was like, wouldn't, I, at the time I didn't smoke with them, but like maybe once

a year, you know, I would just be, pretend to do it just like Bill Clinton said, you know, I literally pulled that move. I was like, oh, it's a move. I'm doing that, you know. And, uh, so I was working in loading and unloading trucks for him over the summer. And he just like decided that, oh, actually, it's new company policy.

You need to get drug tested for this. And so like he went through a couple employees but really just targeted me. Oh, smart. But found out that I didn't, you know, and so then he backed off forever. And then that's when I started smoking weed. So, I usually get the green light.

Yeah, I got the green light, I was like, I passed. Oh my gosh, that's hilarious. Yeah, it's crazy. My family, I remember having a talk with my mom in my late 20s, like I was like 27, 28, we're sitting around a fire when I had wine and we were just, we were talking about, you know, I think that's what about the age that you get to

when you can finally like share like high school bad stories, you know, with your mom. When you were still like 2021, it's still a little early. Oh, it's still a little, yeah. Right, so I'm like 27, I'm sure whatever. And I'm talking to my mom about all this stuff. And she's talking all the time, I got caught with girls and all this shit, you know, whatever in parties.

And you know, my mom like really believed that I smoked weed and she's just like, oh know, whatever, and parties and, you know, my mom, like, really believed that I smoked weed. And she's just like, oh yeah, we knew you smoked weed. I said, mom, I didn't smoke weed in high school. She's just like, yeah, yeah, right, you know what I'm saying? We knew, we saw this and we heard this. And I'm like, no, the first time I really smoked weed wasn't until I was in my 20s.

And her and I went back and forth forever. And I was like, why the fuck would I lie to you? I'm a grown-ass man in my own place. I could, I'm a caretaker. I could get up, caretaker, you moralist. It was a dude, what does it serve me to lie to you? I said, no, really, I never did. And then she was asking questions about that time.

And I said, no, that was, I had a party and I had friends over and I had lots of friends that smoked weed. I mean, it was very, very common that people did smoke weed. I didn't. And so she just did not believe me for the life of me. She and she also thought I was an aversion as a high school kid because I had been caught

with my girlfriend and stuff like that and fooling around and doing so that. So they just assumed. Yeah. I was going all the way and I'm like, no, I was, I was like, man, see how much you guys were fucked up, man. Yeah.

You guys don't have a bunch of shit. Yeah, I was such a good kid. You guys were so hard on me. I made her feel guilty. Jesus Christ. Do you remember the first first time you tried? Yeah. Yeah, I told you that story.

Which one? First time I smoked weed? Yeah, it was what I was 20. I'd came back. I don't already. Is that the time you got so high you got scared? Yeah, so they're very, very first time. Very first time was when I was in my 20s, I'd already moved to San Jose, and I'd already

been a trainer, already making good money. That's how I justified it was. This is when you were on the bed and you kept hearing the movie. Oh yeah. The wool, wool, wool, wool, wool, wool, shower, and then that ended. But did you guys experience this?

This is the first time I got really high. I was like, my friends like back deck and I had that, the wool, wool, and then on top of the wool, I had like literally, it felt like, at the end of an old school movie where the movie reels, it's in frames, I was seeing life going in frames. Yeah, that's how that, that's what the repeating thing

feels like. Yeah, it's just like a slide show or something. I would lay down, I was so nauseous and dizzy and freaked out and paranoid that I laid down in my bed and like Covered my head and then people would come in the room to check on me But the way it was playing in my head was it was repeating It kept happening and it was like screens like it was like you know how many more people that was horrible I kept it from we yeah, I was done with weed after that. what's funny is how many people how many more people are

going to have an experience like that now that the law is are loosening yeah and people like oh cool it's all good I heard it safe it's not going to kill you I bet you there's a lot of people now having these experience well the dummy the dummy mistake that I made was because I had heard up into that point people say things like oh you should try it because you won't even get high your first time, you'll see, you won't even get high. I know that's such a dumb myth. Yeah, people said some shit like that to me. I get to smoke it more than once. And so my attitude going into it was, okay,

if I'm gonna try this, I'm going to experience it. I'm with friends, I'm in my place. I'm in a total safe setting that I felt like, okay, let's push this, let's get all the way high so I can experience this and that was the stupidest thing I could ever do and nobody coached me otherwise. Like, they just thought it would, it's cool, like, oh, look, Adam just keeps on going.

This is cool. You know, Adam, get hell high. You're gonna get to feel this. Yeah, when you're the other guys, it's a blast. You know, to watch somebody get blitzed out of their mind like that, but for me, it was, oh, it was awesome. I can't believe listening to Hunter the other day, talk about his first was Salvia.

I was like, are you crazy? I've seen people do that. I dance as crazy zombies. In high school, I tried weed twice maybe, and at one time that I got paranoid, that kept me away for a long time, and then I reintroduced it later on because of health issues and stuff like that,

but in the medicinal aspects, and I learned about it, but I never, there was one time, this was in my, God, I must have been in my late 20s. I was hanging out with my buddy, good friend of mine, and this guy is just a maniac, and he had some drug experience, but he was by no means a, like somebody who did drugs all the time,

and he's like that. I guess you would consider your average, you know, person that parties. Anyway, we went to a bar and he's like, dude, I got this supplement. He called it a supplement and this is why he closed me. He goes, I got the supplement mate and he goes, make you feel fucking great.

He's like, you gotta try some supplement. He's like, you gotta try it. It makes you feel great and I'm like, makes you feel great. I'm like, what is it? And he goes, oh, I don't know what's in it. Some herbs or something. But man, you feel fucking amazing when you take it.

So I'm like, okay. So we're at like Santana Road, dude. It's like a Thursday night. We're not even supposed to be out that late. You know what I'm saying? Ladies night. So we take it and we're hanging out and fucking, I don't know, 40 minutes later.

Man, I'm having the best conversation of all time. Next thing you know, I'm just like, bro, we're fucking, oh god damn, it was such a nice evening. You wanna do business with the guy? Oh yeah, I'm like, I wanna work with you. Yeah, yeah. And then his other friends came over and they're like, what do you guys on?

He's like, oh, I gave him, I can't remember what the drug was. It was some of those designer's fucking bath salts or some shit. But it was, it was so funny, because I had no idea, you know? You don't even know what it was to say it was I had been like ecstasy it was like that but it wasn't that right is yes some artificial versions Yeah, and I was just like whoa Mel everybody was like what time hugging everybody and I felt like shit the next day. Yeah, it was terrible

Yikes. Yeah, I felt so bad the next day anyway Good times. I have a hard transition for you guys. I saw that Justin you posted on the PRX the other day. I meant to tell you that because I get a chance with Taylor to get caught up with all of our supplements and our sponsors and stuff. And PRX actually made a point to let me know that when you do those posts, they get really good traction on the website. So the photos that you post and stuff, they really, and then they also have a good Christmas deal. Let's come out.

There's a black Friday. Yeah. Yeah. Black Friday is crazy. Yeah. The promotions coming out are insane. We have a time. It's going all in this year. Everybody. Well, I have, let's see, I wrote down what's going on with PRX. Let's see, if you go to PRX performance.com for slash mine pump the commot promo code mine pump So you get 5% off the free mass programs and then Each rack is going to be discounted between 50 to $100 on top of it. Wow. Yeah, so there's gonna be and then there's like a And then I think there's a free gift. Yeah, they have't they're giving I haven't announced what the gift is what they're gonna be giving some sort of a free gift And here's the thing about weights and racks and stuff like that the margins are small

Yeah, so the fact that they're doing 50 to 100 it's a lot to ask and this is why we haven't like attached herself to mini like You know like exercise equipment brands out there because there's a lot of them to choose from but like yeah this brand It's it makes so much sense for myself and people in similar situations where you got kids or you got, it's convenience is everything, right? And like just being able to have time

to create for yourself. Like it's such a time saving thing with our in a ball program that doesn't require much equipment. I mean, if you have a squat rack, a barbell, adjustable bench and dumbbells are done. Yeah, you've got everything you need for that program. So it makes a lot of sense for them also. And then don't forget too, we, anybody who makes a purchase of $500 or more with them, they get, we kick a program to a net. That was part of the reason why we did that was because we knew that they couldn't discount stuff for very much,

just because the margin sucks. It's so funny. So I'm looking up the history of Black Friday, and I guess the Christmas shopping season where they were started after Thanksgiving, didn't start becoming a thing until about 1952, but it wasn't until the 1980s that the term Black Friday was widely used. There's like pandemonium somewhere,

like what was the catalyst for this? It referred to, it basically because of the amount of, yeah, no. The tick of the ammo. Remember that shit? That was like the first. The tick of the ammo. That's one of the ones I remember.

Yeah, that was the first one that I remember that like became a thing where people, maybe it was just because the internet was starting to take off at that time And so it was the first time somebody could get a present early and then flip it and resell it for two three times a price Somebody no, but it's it's It's the largest shopping day of the year in America. I built in since since 2005 That's what this is saying. So apparently more people spend more money in this one day of shopping than any other

day. Yeah, I feel like retail has just figured out, like that was when everybody did the shopping, was because you have the holiday where you have day after Thanksgiving's like, what else everybody do? Either go to a movie or shop. Well, this is a fantastic example of how businesses, without working with each other, kind of organize this thing,

because this whole Black Friday thing, all these retailers benefit from this being a frenzy, because people expect big promotions. And not only that, but because people are saving, they actually end up spending more because they go out and want to buy more, right? So it becomes this huge thing that everybody promotes that continues going out of business sales.

Yeah, and then you've got retailers like Walmart that'll take like specific limited amounts of TVs, for example, and sell them at a loss, just to get people in the door. And that's when you see the fucking crowds. No, it's probably. Look at four sigma-ing's doing. I mean, they're... Four sigma-ing's, oh, the sponsor there.

They're adding great promotions, right? They're adding the Black Friday sale on top of our 15% off. And I think they're doing like 25 to 50 office of things. So if you're one of our listeners, you use a lot of the four sigma-ing products. It's already gonna be on sale. Use our code and get 15% off that on top of it.

So some of your products are gonna be 35 to when you combine the two, 35 to like 75% off. If they have something that's 50% off. Yeah, smart man. So it's pretty crazy. And this Doug, if the correct me if I'm wrong, this episode airs the day before Black Friday. So we won't, now can we tell people that?

Can we announce our own But I don't think we're gonna announce what we're doing. We just announced that we are doing something Just look out we can announce it. We can announce everything This is the biggest because so I can give the detail. Yeah, this is the biggest We actually had a discussion and debate about this because it's we have never done this before this is the biggest promotion We've ever done ever not want to do this. You know how Doug is. He's how he'll extend you with our shit. I'm really tight.

Yeah. Tight lip. And then there's salads. I was give everything away. I was like a dolphin's ass. That's watertight. That's not, yeah. I was gonna say, they're pretty frisky.

That's a bad example. No, it's watertight. That's the point. All right, got it. It's literally the biggest sale we've ever done ever, and it's very, very short. We're only doing it 24 hours, right, Doug? It's gonna be a little bit more than 24 hours,

because we're starting right now. When you listen to this, it's started. But it ends at midnight tomorrow, which is Friday. So midnight, black Friday, after that, it's done. After that, you're fucked. So here's the promotion you're ready for this. Dude, ready? Give it to us. Give it to us. Pff, you're fucked. So here's the promotion you're ready for this. You ready? Give it to us.

Give it to us. Everything. Everything's on sale? Everything. All maps, programs. Every single individual maps program. Like even the latest and greatest ones we've done. All of them, maps and a ball,

like maps performance, maps aesthetic, maps anywhere, maps prime, maps prime pro, maps strong, maps split. With 50% off. Maps aesthetic, maps anywhere, maps prime, maps prime pro, maps strong, maps split. 50% off. Maps hit, maps hit, 50% off. But that's not all. Well wait, there's more.

There's more, all bundles, which are already discounted, are discounted further, how much more? 25% off. All bundles are 25% off on top of the discounted price they already are. Wow. So there you go. You swaddled.

I put somebody come and restart my heart. Yeah. I just stopped. It's just one day. Okay, and this is how you get it. BF programs will give you the 50% off the programs and BF bundles. Give you 25% off the bottom. BF is in like butt fart.

Big fucking deal. More black fuck BF is in like butt fart like big fucking deal or black fuck Friday but but but but but but thank you for that Adam. I was just like it's like something my oldest kid Don't ever forget it now You know I like that you have to say butt part because it could be a who knows where you know where yeah I could be a part could be a queen No spark It likes us be specific. Can we just for a second just right one of my favorite words. Yeah, it's one of my favorite words of all time What queef? Oh, it's just a great word. It's just a great word one of my friends. Well, he wasn't my friend

I that was his nickname in high school I'm not native to him that nickname was Queen That's not what you want. That's not what you want. He earned it. He definitely earned it Why did you come? Let's leave it at that. Why was he close Queen? I mean, I just didn't like him He earned it such a bully dude. Yeah, such a bully Most most likely to be boy you know, they have programs in schools now cuz the guys like you well listen You know why listen Linda listen Listen to you crossed me, you know, I was in metal shop it in like I built this whole like

Barbecue set and I spent forever on it. Oh, I'm gonna borrow that for this weekend. I'm having a barbecue at the beach. Oh, cool, yeah, cool guy. No problem, yeah, you can borrow, never buy it back. Where's my barbecue? Never brought it back. So, you know, there was an opportune time, like one of the team dinners and whatever.

And I just decided to drop that little nickname for him. There we go. There we go. Yeah. Then we had like a, like I'm gonna do that every time I walk by. nickname for We had like No anyways It makes me sound like a really cool guy. You guys remember the story of when I gave away the barbecue. Yes

That's a good time. You know a lot of people listening to the show don't know some of those early stories I know because we only shared a one that's unfortunate It's up to my favorites if it's up to Doug, we'd probably keep it that way. Yeah. Yeah. We've evolved. It's a good story though, man. We'll go back and listen to the old stories. Not giving you any nicknames. Fine. I won't tell them just saying. I won't tell them. That was a different guy. I'll bring up a science study. Sorry. If you wanted to hear my barbecue giveaway story, you're going to have to go backtrack a few episodes. You have to figure that out. No, I got another article for you guys. Here's a science article.

So instead of a fun story, let's get sciencey. All right, let's get to the sciencey. There is growing evidence that obesity causes depression. Now, this new study that they've done is separating the potential depression that comes from just being obese, like, oh, I'm sad that I'm overweight. And the actual physical effects of the obesity causing inflammation, which then causes the

depression itself. So they're finding in the study that obesity in and of itself contributes to poor mental states of mind. Wow. Pretty crazy, right? You know, like a chemical perspective. You know, this makes me wonder, not wonder, but this helps me realize what a difficult situation

being in that state of health is, because it's a positive feedback loop, and I don't mean positive in the sense of, it's a good feedback loop. I mean, positive in the sense that, let's say good feedback loop. I mean positive in the sense that, let's say you're sad, depressed, or stressed, so you eat more, so you gain body fat, which then makes you more sad,

or you're pushing it over and over and over. And it just accelerates and accelerates. You know what I'm saying? It's so easy to not notice it though. It's so easy for it to just kind of compound, and you don't, and I think that's where the depression kicks in is because it's this feedback loop you're talking about that just gets deeper and deeper and worse and worse. It's nuts to me.

I'll notice now, and I really pay attention to this stuff, like, where even when I'll just have like a week or two where I've been inconsistent and inconsistent in the gym always results in worst choices of eating and just not getting what my body needs. And I don't really pay attention while that's happening. In fact, I think we intentionally ignore the signs as much as we possibly can. It's like, I know I'm not going in the gym right now.

So I'm gonna ignore how I feel, how I look, all those things like that. And then you find yourself sitting on the couch more, making poorer decisions, not being as active. And then I go get in the gym and I have a great workout. And instantly I can, I'm walking with my chest out in a better posture. I'm moving more, it causes me to be more active around the house and do more chores and stuff.

I wanna feed my body with better food because I know I just worked out and I don't wanna just cancel that great workout by eating a bunch of shit like So it's amazing how how compounding both Negatively and positively that it can be right just the additional weight and and everything pulling you forward like getting your Shoulders to kind of come forward getting your head to kind of come down and just like being in a postural position like constantly where you're sort of just dragging down and you're not as upright and it definitely will affect your mood.

I mean, just smiling in itself affects your mood. So, that's easy to do. Knowing what we know about good health and how it impacts pretty much everything. I wonder how big of an impact it would have on everything, the world, if let's look at, look at America, for example, to wealthy country. So people do have access to fitness, they do have access to healthier food or whatever we have access to a lot of food.

What do you think, how big of an impact you think it would have on just America, if everybody just tried to make themselves healthier? How big of an impact do you think that would have on everything? Business, on the economy, on a lot less bickering, less people probably fighting, people in better moods. I know we we're fitness So we think that that tends to be the answer to everything But I really do think that that's one of the answers to anything everything because it's such a simple one Yeah, and it's not that it's easy, but it's controllable It's empowering because that's that's something that you can contribute towards every single day and improve upon and So that that has to affect everybody around yeah, I think it, I think it's really just one of the fundamental steps

towards learning how to love yourself, which is essential if you're going to love others, especially another person. So I think that sometimes we over complicate what that looks like, what's the best program, what's the best diet. At the end of the day, making a choice to take care of the body,

the vessel that you're moving around in every day has to be one of the most important decisions that you could ever make, long term, especially. Think of it. And if you think it from an esoteric standpoint, if you think that you're some energetic being or you're a soul in this body is what you're traveling with. And even if you think about it in that standpoint,

your body and that belief about it in that standpoint, your body and that belief system or in that understanding is the filter through which your energetic being or your soul connects to or interacts with the outside world. So that filter you want it to be as clean as possible. Because if I'm receiving information from the world, the physical world to my inner self, it's got to pass through this filter. And if I'm receiving information from the world, the physical world to my inner self It's got to pass through this filter and if I want to express myself out to the outside world It has to also pass through that filter Well, if that filter is covered in gunk and it's you know bad diet and just unhealthy and hormones are off or whatever

I'm not gonna be able to receive the world in the most accurate way as possible because the reality is your perception is your reality. How you perceive things is your truth. So people could be awesome around you, the world could be great around you, you could everything going for you. But if you perceive it negatively, it's not going to seem that way at all. And on the flip side, you could have a very good heart, you could be a good person, but because your filter is so bad, what people are receiving from you is not accurate, it's not the goodness that's inside you. And so even from an esoteric standpoint, one of the best things you could do is take care of this physical representation of yourself, and it'll make everything a lot easier. And I've seen this with time and time again with clients.

The biggest changes I've ever had in clients, by the way, is not physical, but by far, I'm sure you guys can agree. The physical changes can be big, but they pale in comparison to the personal growth changes that I've seen in clients, especially the ones that I work with for years. I remember having one client in particular

who was working out with me, and he started, and he came to me from another person and they all belong to this big group that worked together. I don't want to say where because people know who I'm talking about, friends of mine who listen. But a lot of these people knew each other. So this guy came to me, I started training him. As soon as the other people found out I was training him,

everybody was like, oh my God, I can't believe you're training. So and so he's such a dick, he's such an asshole. And he kind of was a little standoff, He was like, oh my God, I can't believe you're training so-and-so. He's such a dick, he's such an asshole. And he kind of was a little standoff, which, anyhow, as we train together in the months and rolled by and then they turned into years, this guy totally changed. He started feeling better about himself, had better energy, started hugging people. And people, he's come up to me and say, I don't know what you're doing with so-and-so, man, but he's a completely different person.

And I remember telling him, I was like, well, it's not necessarily me that's doing anything, he feels better. Well, yeah, don't you think that part of that is, like you start to subconsciously resent yourself, you know, because you're not taking care of yourself and you fucking know it. Whether you think you know it or not, like you know it, like it's like you know you're not,

you're constantly feeding yourself crap, you're not moving around, you're constantly feeding yourself crap, you're not moving around, you're not doing things that better you. I think you don't realize it, but you start too after a while, that starts to compound and then it's like, you have this like, and then you think everybody else is coming after you.

Like there's this weird protective sort of process where you're not feeling good about yourself, you think that everybody's noticing the same things that you know you're insecure about and about yourself, you think that everybody's noticing the same things that you're insecure about, and it just becomes this big wall, you're trying to put out there to block everybody. Well, think about this way. Have you ever been with your wife or your girlfriend,

and you start arguing, and you're thinking in your mind, like, oh, she's acting like whatever, or she's pissing me off. And then later you realize, I was just in a bad mood. Like, she really wasn't being any bad way towards me. It was just me being in a bad mood. You ever do that? You ever realize that? How hard is it to realize when you're in it?

And most of the time it's when I'm in pain. Like I've noticed that. Totally. I remember I was like, I had like this real sharp pain and then I was just like, ah, it was just kind of, like one of those that just all day long. You feel it, but then you forget about that you're in pain. You just like kind of go about your thing.

And I just notice how short I'm being with everybody. Short, short, short, and then just snapping, you know, and like, what's, why am I so harsh? And, you know, and so there's just multiple factors that contribute to that. And it's so hard when you're in it, you can be in the bad mood and act a certain way and someone could tell you you're just being in a bad mood and you won't contribute to that. It's so hard when you're in it, you can be in the bad mood and act a certain way, and someone could tell you,

you're just being in a bad mood, and you won't even hear that, like, no, I'm not. It's when you come out of the mood that you realize, oh shit, I was in a bad mood. And the longer you're in a bad mood, the more difficult it is to realize that you're the problem, and that's not everybody else. And then people start to react to you a certain way,

and then it compounds and becomes worse and worse. So think of it this way, not taking care of your health is putting yourself in a low level bad mood all the time. That's literally what's happening all the time. If you're not eating right and you're not exercising, not taking care of yourself, you're physically in a kind of constant bad mood. And what I mean constant bad mood.

And what I mean by bad mood is if you look at your range of whatever your natural range of moods are, you're going to be in the lower part of it because you're just not healthy. Now think of how you react and receive from people and how you are towards other people and how everything around you appears. And this is why they notice when people exercise and eat right that their performance goes up in school at work, they perform that. It's a little bit. It's all a part of it. And that's why when I read a study like that, it reminds me how hard it can be to get out of that whole cycle when you're like obese

and unhealthy and then depressed because of it. But now that makes you want to not do exercise even more, want to eat worse even more and just becomes a cycle. So it's a tough one. So in strength, Math and the Ballad is the perfect place to start! With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for? Go to mindpromidia.com and get started today! It's the motherfucking flaw! Eagerness Landish! Quee-qua... First question is from YTEPJ for packing a muscle, which is better?

Five days of isolation work or three days of full body lifting. Oh, that's a layup for us. For most people, it's the three full body day workouts. For sure. They've done lots of studies on this, by the way, and they'll find that for the most part, it's the three days a week of full body routines that will give people more muscle.

But really, you have to break down why. Well, I mean, just the fact that he puts isolation work in there already for sure, if you're trumps that, if you're comparing isolation work to full body compound lifting, it's like, I think maybe he means five days of like split body parts. Probably. Yeah, that's probably, but when you word it like that,

it's like it's not even close call. No, no. Now, if you separated all those compound movements over five days, like that, then it depends a little bit more on the person, right? Who's going to respond? Yeah, there's some people that respond. I think the key is to hit your your body parts between two to four days a week is what they're fine with what studies have been showing pretty conclusively that when they control for total volume, they control for the sets and exercises and they control for everything, that you will build more muscle and respond and react faster to your workouts

if you train each body part between two to four days a week. And so a lot of the five day a week split routines tend to hit the body once a week because you do like chest on one day and back on one day. And then you end up going like super hard on that, you know, that one muscle group and thinking that you got all those days to recover. When in fact, you're not getting as much volume with that strategy, you know, for that same muscle group. And, yeah, you just tend to overdo it. And the way that I used to train, and I actually used to do like some of these bodybuilder type workout routines, the split routines. And I just found like,

especially when it came to leg day, it was just so damn, like my legs, I just couldn't walk. And I thought that that was how it had to be. And the rest of the week was like, shot for me so I was less productive even. Right. And if you look at, so here's an easy comparison. Let's say I'm doing the five day split where I'm hitting one or two body parts

a day and I'm only hitting each body part once a week. And let's say I'm doing chest on Monday and I'm doing nine sets for my chest or 12 sets for my chest on that one day. What the workout would typically look like if chest or 12 sets for my chest on that one day. What the workout would typically look like if I did 12 sets, so that's four exercises for three sets each, right? What that's typically gonna look like is one or two big gross motor movement compound exercises. Yeah, right, like a barbell bench press,

a dumbbell bench press, and then fucking cable flies and a machine pack deck. Yeah, because at that point, you're so fatigued, your chest is fatigued, you're no longer doing these big super effective, because not all exercises are creative equal, some are far more effective than others. And you're gonna build more chest muscle and strength

with a barbell press than you will with a cable fly, right? Not to say that they don't have value, but it's just the louder signal. Yeah, and you're just getting fatigued now, because you're doing 12 sets on one workout. Now, let's imagine if I did 12 sets, but I divided that up over three workouts. So instead of hitting my chest once a week,

I'm hitting my chest three days a week, and I'm doing four sets each time. Well, the exercises I'm gonna pick each time are probably gonna be the big ones. Some only doing four sets. So I'm not going to just do four sets of cable flies. I'm probably going to do barbell presses, or incline presses, or dumbbell presses,

or things that are really effective, because I'm fresh, I'm not as fatigued or whatever. And so the other benefit of doing a three-day full-body-type routine is you tend to do the best exercises all the time. I also, in my experience, I also have found people that do the five day split routine over, over apply intensity and under apply frequency. When you end up splitting, you know, the muscle groups are that it's really hard to attack

them two to three times a week. Typically some body part ends up suffering. Maybe because you care so much about your chest at that time, your chest gets enough of the frequency and volume, but then the other muscle suffer because you just are putting so much energy and effort into the chest. And then the other thing that ends up happening

is because you are singling out a single muscle for an entire workout, you end up hammering the shit out of it intensity-wise. And then so then it suffers on the frequency you end up hammering the shit out of it, intensity-wise. And then, so then it suffers on the frequency side, the next time you go to do it, if you even do it a second or third time that week, you just can't train it to the same capacity as you did the last work.

Or you try to keep up that and then you're over applying the intensity. So that's kinda, I remember when you first sent over MAPS and a bog to me. And it was, it's just crazy how serendipitous everything has been for this business because it was at that moment and that time in my life that I was really starting to piece this together that, man,

I've been doing this split for so long, I've been teaching clients to do this for so long, but when I think about it, a lot of them aren't hitting the main principles that were really going to cause muscle growth the way you want. And in fact, what ends up happening is maybe for the first two or three weeks at best, somebody follows this split routine really well, and then they can't quite get to five days of the week so that they end up stretching out to the next week.

And so what ends up happening is they just don't hit the muscle groups frequently enough and Nothing would do that better than separating the body and either a full body routine or some sort of a split because that was what I was Fun at that time I was starting to do an upper lower split Mm-hmm, and that's when I remember you sent that over and so my mind was already in that space on how important that this was To get this message out to a majority of people because for so long, I had been following the split type of routine. I was teaching people that, and they just weren't seeing the same results as if I were to take somebody and split their body

in half or do a full body type of routine. Yeah, I remember when I first put it together for clients, was before I put it together for myself. And it was because I would every once in a while I would get a client that would super hardcore and would train with me four or five days a week. So, okay, so Monday through Friday, I wanna train with you, I'm gonna buy, you know,

a hundred sessions or whatever, and I'd be like, cool. And whenever I'd get a client like that, I'd be like, oh great, I'm training them so often that I can do a split, I can do the one body part a week, you know, one body part a day, hit it once a week, type of a split, again, chest, back, shoulders, arms, and legs, that's how it typically would break out. And so I would do that, and the progress would be kind of,

and then, you know, they would progress, but it wasn't like anything spectacular. And then at some point, these same clients would say to me, you know, I want to back down to like three days a week and maybe work out on my own some days or whatever. And so what I started doing with these people is I, because I'm only gonna see you twice a week, then I'll do full body workouts with you.

Why don't we just do that? And then they get stronger and build more muscle. I remember thinking, what the fuck? Like, this isn't supposed to happen. Well, I was seeing the saying, I was seeing clients that were working out less with me, seeing more results than my clients that were working out more with them.

That was like the big indicator, like, whoa, this client only sees me two days a week or three days a week, this other client's training five to seven days a week, I know they're definitely bringing it. Why am I seeing way more results in this? And that was the other thing, like I was training,

I started to kind of transition into like full body workouts and using like even like suspension trainers and I was all up in the latest like sports performance type, you know, rotational moves and all these things. And then when I had to break down some of my clients were like, well, I can only do two to three times a week and I'm like, okay, well, I gave him the most like basic like squat, lunge, youge, bench press, overhead press.

It was a very basic fundamental exercises that we focused on. They got the best results. I was like, oh shit. Every time. That's what got me to start experimenting with myself. My body started responding well. Then I started reading a lot of the old muscle building magazines and old books before steroids really got big into bodybuilding.

And I realized everybody trained that. I remember going online and looking up Steve Reeves, he was a bodybuilder from the like 50s, 40s and 50s. And he played Hercules on TV and he was just really good looking, ridiculous proportion looking bodybuilder. Like you'd really want to look like him, very aesthetic. And so I looked up, what was Steve's routine?

He worked out his whole body three days a week. And I'm like, holy shit, what about this bodybuilder? What about this strength athlete? All from that era. They all did the same thing. You know, they would do full body three or four days a week. And then they would write and they would say to make sure you have, leave some energy, have some energy left over from your workout,

which I interpreted as, don't go to failure on every set, start messing around with that stuff, and boy, everything just accelerated times a million, and so for most people, it might not be true for everybody, okay? But for most of you, hitting your whole body two to four days a week is gonna be superior to doing the old one body part a day type split. Next question is, I'm more than fitness.

If or when would you ever use a hex bar over a straight bar for deadlifts? Also, would you deadlift and back squat in the same workout? I'll tell you what. Are you liking the hex bar now? Well, no, I'm not that but just after after hanging out with Messenger, yes, Cory, I would totally use a hex bar for that now I thought that was just a brilliant use of that explosive

For athletes what a what brilliant, brilliant idea. So if you haven't listened to Corey Sussinger's episode, have we released that yet? No, that's why they haven't listened to it. Yeah. Where are you out with that? Yeah, come on. So that should be coming out any day now.

So that'll come out that and we talk about how he uses a hex bar for power. Yes, just to what a cool way to do it. I mean, basically, you're getting in the hex bar for power. Yes, just a what a cool way to do it. I mean, basically you're getting in the hex bar and you're doing like you would do a squat, like you do a deadlift, but you're exploding up and doing it as a power movement. So it's an advanced exercise, but way easier to do

than like a power clean when you're working for power. I love the hex bar. I absolutely, I call it the trap bar. Same thing. But I absolutely love it. When my deadlift gets stagnant, I'll switch to the trap bar. I can lift more weight on the trap bar anywhere between 45 to 55 more pounds than I can on the straight bar. And so when I'm hitting PRs, I can usually hit that weight first with the trap bar and then it gets me closer to it on the straight bar. It's easier on the lower back because it's neutral grips. It's just my favorite part.

Yeah, it's easier to hold on to because it's neutral grips. It's safer. It's biomechanically easier. So when you look at the complexity and the skill required to do a deadlift, it's much higher than to do a deadlift, it's much higher than to do a deadlift with a trap or a hex bar. A hex bar, in fact, I would say if you're a beginner and you want to learn how to deadlift or it would.

That's where, yeah. I tend to steer beginners in that direction just because the end two, you can recruit more help in terms of like getting your anterior chain like a little bit more involved getting the quads in there as well. So I just like it because it's such a full encompassing exercise, like you get every, your whole body's involved with it.

And the technique of it, like you said, with just the regular straight bar, there's a lot more there to coach as far as coaching points are concerned. So I do like to use it with just people that are in it for, you know, or just starting out. Yeah. It's how I taught myself. That's how I taught myself the deadlift. That's how I'm going to start my son. Yeah. On a hex bar, is it great? It's a great, it's just a great way to get to really, when you, when you're holding that in a neutral grip, it's easier to keep the chest up, the shoulders are tried to back. So the, the, the emphasis

that you have to put on the upper body and comparison to a barbell, I think, is a lot less. You can really concentrate on the, the hinging of the hips, right? And then driving up through their heels. I like it for those reasons. Now, I don don't the question also asks if we would do this in the same workout Well, it's a squat and deadlift in the same workout. Yeah, no, I almost never yeah I think we all agree on that now that being said doesn't mean that I've never done it or I never would ever do it I just would not make a habit of it because one of them is going to suffer Exactly. Yeah, you're gonna compromise performance because one of them is going to suffer. Exactly. You're going to compromise performance on one of those because they're so involved.

Even if we even forget the performance compromise, it's in my experience, it's a recipe for injury. Yeah, because you're looking at lots of posterior chain overload, you're looking at two exercises that are very technical. And here's the thing with exercises. They all have the risk factor. And some exercises, you can be loose with form and the risk of injury doesn't go up that much. Like an easy example would be like a curl.

If I do curls with perfect form, let's say my risk factor on a scale of one to 10 is, you know, a two. And then in my form is loose. It's now like a 2.25 or 2.5. It doesn't really go up that much. Now with a squat, if my form is perfect, my risk may be just the two in terms of injury. If my form is off just by a little bit,

it jumps up already to a five or six. And if my form is off by a moderate amount, now I'm like a high risk, because squats are high risk exercise when your form isn't perfect. Same thing with the deadlift. The deadlift, if you have good form, good mechanics, good control, very safe.

If it's off even by a little bit, especially if you're lifting heavy, you're asking for trouble. Well, what you're doing when you're combining squats and deadlifts, you're fatiguing a lot of the same area. And the second round of going through them, your risk of injury goes through the roof. I definitely wouldn't deadlift before squatting,

that's for sure. If I did them both in the same workout, it's squat first, deadlift second. It's kind of like why I don't ever do a flat barbell bench press and then an incline barbell bench press. I'll typically move over to dumbbells or do something else with that workout. Whenever I do a barbell movement for a certain muscle group or area, there's one big barbell movement and then I tend to move over to dumbbells or some sort of an isolation type of movement

exercise. Yeah, I don't, yeah. So that to that point, like doing like a bench press, like a flat bench press to then an overhead press right after that, like for me, I don't see myself, you know, doing well with that, either in terms of like managing, because I'm already trying to manage my positioning in my back and like where I could be compromised.

I don't wanna be fatigued going into that movement, you know, to where I now have to be extra cautious of that. Yeah. And when you're looking at the posture, your chain, especially your control of your spine, you really don't want to fatigue that too much and then go heavy. Again, because again, you're asking for problems

and squatting and deadlifting, they're big fucking movements. They're among the top where I could see and where I think I've done stuff like this is let's say I'm going to squat today, right? And I go in today, I'm going to go kind of heavier squatting. But then because maybe deadlifts have been an area that I'm trying to work on mechanically and I'm doing something that maybe I'll go real lightweight and I'm just perfecting my form and I'm just working on my grip, my setup.

Like this is where there's always an exception to the rule and like everything that we talk about. Like no, I would never program deadlifts and squats in the same workout. Unless I happen to be on this kick right now where I'm really trying to practice one of those movements all the time. It's a good point. And then so I might be doing it almost every day, right now where I'm really trying to practice one of those movements all the time.

It's a good point. And then so I might be doing it almost every day, something around it, but I'm just not. It's all about how you manage your intensity. Like the worst thing that you could do in my opinion is go heavy squad, heavy deadlift in the same routine because then like Sousing, you're really taking a chance there. But if I'm heavy deadlifting, but then I'm also trying to work on my squat mechanics

and I'm just doing the barbell on my back or 135, which is very controllable and easy for me. But I'm working on technique and my foot positioning and things like that. I could see value in that and I could justify why I would have both those in my routine. No, that's a very fair point. Because you could, I mean,

you could do squats and deadlifts together and one workout, the squat be real easy and the deadlift be heavy. And the next workout, the squat be heavy and the deadlift be easy. I mean, you could definitely do that. You just have to be very careful, like you said, and monitor the intensity.

Next question is from A to Good. Love to hear your opinions and weight belts, wrist wraps, et cetera. I know it makes sense for power lifters, but what about those of us just lifting for general health and aesthetics? This has been one that we've talked about. We've talked about the new listener.

We haven't talked about this in a long time. Yeah, you know, if you're a competitive lifter, I could see how you'd want to lift with a weight belt or wrist wraps if they're in your sport. Like if you're a strong man, for example, strong man competitors are able to use weight belts and wrist wraps, power lifters, or able to use weight belts. For the average lifter, just looking to be fit and healthy, there really is no need and really no benefit other than you're just gonna lift heavier.

But here's what you wanna consider. When you're lifting with a lifting aid like a weight belt or wrist strap, you are getting good at your lift with those aids. Yeah, attached. And they literally change how your body operates. Like a weight belt is a great example. If I put a weight belt on,

the reason why I can lift more weight with a weight belt is a great example. If I put a weight belt on, the reason why I can lift more weight with a weight belt is because it creates artificial core stability. When I have a thick weight belt on and I'm putting it on real tight, my core will push out against the belt to create the stable core. Now I can lift much more weight. Now what ends up getting trained when I do that over and over again? Well, what it does is it trains my core to stabilize by pushing out the second I take the belt off Let's say I do this for years and every time I go heavy I wear my belt every single time I go heavy I wear my belt I take the belt off and I try and lift heavy without the belt

It's going to be a much bigger detriment than it was before, because now my body is confused on how to brace without a weight belt. And it even changes you psychologically too. I mean, like going and approaching that weight, if you don't have like your wrist traps, you don't have your belt, like it's gonna change the way that you know, you just can be more cautious, you know, in the lift, which could then be detrimental because it's something

that you're overthinking. And for me, I've always just wanted to make sure that if I'm lifting a weight, I should be able to do that without anything. I just don't, other than the fact that if I'm trying to impress somebody or I'm trying to go for a PR or something like that, I could see having some kind of like belt or wrist, but even since I've trained so long without them, it's a foreign animal to me. So it doesn't really make a lot of sense in the way that my mechanics are established. Yeah, I like using a bell when I go really, really heavy on deadlift and sometimes on squats. Why is it to keep my spine safe?

Yeah, with the weight that I'm using. So I remember years ago I was doing this and I was pulling 500 pounds and doing all this weight and my buddy didn't use belts. And he says, why do you use a weight belt? I'm like, oh, keep me safe because I'm lifting heavier. He goes, you know what else keeps you safe? If you don't wear the belt and then handle the weight that you can handle

without the belt. And I mean, that's 100% true. The, why do I wear a belt? My ego likes lifting the heavier weights. That's really, that's the true answer because the truth is, I could take the belt off and just go with the weight that I could, that my core state can stabilize.

You can still let all the way down to that. It's with it all boils down to. Is there a benefit for muscle growth? I mean, you're splitting hairs, but the really, really advanced trainee can find ways of using these tools to maximize hypertrophy in other parts of their body. Like wrist wraps, you know,

I might be able to really fatigue my back, my hands might give out more, so I'm gonna use those to work my back out. I threw wrist wraps out a long time ago, and it took me a year before my hands could catch up to the rest of my back. And now there isn't a weight that I can lift that my hands can't hold onto.

So I'm glad you finished on that statement because I'm gonna come from the other side and say that I have knee wraps, wrist wraps, belt, shoes, bands, all of these in my bag, in my gym bag, and my gym bag comes with me anytime I go to lift. Now, I treat it the same way that we talk about drop sets, we talk about chains, we talk about bands, they're all tools. And I can find a place to use all of these tools and I still do find a place to use them. Now you will never, probably, ever see me go back-to-back workouts

using any or all of these tools. I have found times you touched on a few right there. Like, where do I use my wrist wraps? Well, there's certain times where my forearms are completely gassed from doing heavy deadlifts, and now I'm doing like a rear delt fly on something, and I don't even want my forearms anymore involved. Like I don't wanna give out on the movement because my forearms are gassed out because I gassed them out from the deadlifts,

and I really care about sculpting my rear delts And so that's all I'm trying to do is isolate that area And so I want to try and take my forms out of it because of what I just did prior to that now That doesn't happen a lot of the times But it has happened before and that's why I carry them in my bag for that exact reason I'm like, oh, you know what? I wanted to make sure I hit some flies but fuck my forms or so burnt out I'm not gonna be able to grab this weight or do that.

Fuck it, I got my wraps in there, I'm gonna use that. Or I've even used belts on exercises where normally I wouldn't use a belt because I overreach the day before doing squats and my low back is completely fried. And now I'm about to do something else that might incorporate my low back. And so I'm going to crutch it there

and I'm going to use it that one time. So there's been my squat shoes. I've got really good range of motion now. I've got really good ankle mobility. Although it still is a limiting factor being a six foot three guy to hit a deep, deep bottom squat. And so there's times when I'm stretching myself and I'm squatting a weight that I haven't squatted in a really long time and for safety reasons, I want to have that on there because I know that's a limiting factor

for me. If there's going to be a breakdown in my squat, it's going to be at the very bottom where I start to, where my heels will want to rise, where my feet will want to pronate. And so when I have the squat shoes, I've got that extra two inches that gives me that safety of not allowing the tab. And so there's been times where I can use this. Now, that's the thing though, like the other examples I gave of the drop sets,

the supersets, the chains, they're tools. It can be used as a tool. What ends up happening with a lot of these tools, including the chains and the drop sets and all the crazy training like that, is people get stuck in doing it all the time, like that is people get, you know, they get stuck in doing it all the time or they feel it looks cool or it makes them feel like a serious lifter because power lifters have the opportunity to wear belts and straps and this and that

therefore when I have my or like men's physique athletes now that walk around wearing their belts on isolation exercises and fucking machine exercises, which I think is ridiculous. And so now it's become trendy because I'm a, you know, amends physique athlete and I have my name on the back of my belt, I wear it on all exercises, even when I'm doing arms and bullshit. I think that's silly.

I don't think it serves a legitimate purpose to wear it at those times. But I think all of them can be tools and I have found places where I have used those just like I use my BFR straps occasionally. Like I don't recommend that be something that replaces your good strength exercises but there has been times where I bust those straps out

and I train BFR. So it's a tool and they're all tools and you don't wanna wear them all the time or you look like a tool Yeah, it's me. Yeah, very true. I never recommend a tool use the tool I almost never recommended those those four clients I just didn't unless somebody was super like advanced or we're having fun and messing with things But you know you want to be able to you want to build your strength in a way that really is, it's because your body is that strong, because that's what's going to give you the

carry over into the real world. It really doesn't matter if you can squat, you know, 30 more pounds when you have a belt on, when you don't wear a belt most of the time, you know, you say what I'm saying? And I know this and I wear the weight belt again because it allows me to add 50 pounds to my lift because I've gotten really, that's another thing, by the way, just throwing a belt on isn't gonna make you lift more, by the way. There's actually a technique to wearing a belt. In fact, for first time or sometimes putting a belt on,

they can't squat, they have difficulty moving or whatever. There's a technique to it, but yeah, I don't see any benefit for general health or aesthetics, except for the super body-aware advanced people like Adam or people who compete in competitions that use those things. Yeah, I've never recommended it to a client. So I just want to put that out there.

Like I have all the tools, I use all tools, but it's, again, I don't think it's necessary at all, although in defense of all these tools, I have always found places. Defending the tools? Yeah, I'm defending the tools right now. The tools I use the tools. Yeah, for sure. I probably use my wrist wraps the least.

In fact, I can't remember the last time that I did. I know I gave that analogy, but I haven't been bodybuilding in a long time to where I would, so I don't really give a shit about it. That's the only thing too. It's like the difference that it's gonna give me is so incremental and you're risking the like you're saying that the fact that you want to be able to pick up that way anyways naturally, like you shouldn't have to use straps.

The only place where that ever made sense for me that much was when I was sculpting my physique that I didn't give a fuck if somebody came over to me and said, oh, you're not real naturally strong. I don't give a shit. I'm trying to build fucking balloon-looking shoulders. Like, if this is gonna help me do that, and not fatigue my forms, which my judge doesn't give two shits about, then I'm gonna do it no matter who makes fun of me.

So, I think there is a place for them, and I can argue places to use them, but it's a tool, it's not something that should be in your workout every workout Next question is from S Zal S C when figuring out maintenance calories do you average each week of tracking my weight seems to fluctuate throughout the week when Wayne myself every day Okay, so Almost looks like two two things I want to answer here. The first one is your

weight fluctuating throughout the week. Most people's weight fluctuates throughout the week. More so for women than for men. But that can be determined on, you know, amount of carbohydrates, you ate, amount of fluids that you drank, your digestion, sodium. Yeah, sodium. And this all has to do with your, your your how much water you can hold or not and I can gain or lose Five pounds with the snap of a finger from just manipulating my my body's water. That's really easy as far as figuring out calories This is a good one. You know when I work with with clients now I if I especially if I'm putting someone on a cut I like to have people have different calorie days. So if I figure for this person that I want to have them eat 1500 calories a day, or let's

say 2000 calories is a real easy round number, let's say I want them to eat 2000 calories a day, the way I figure it out is I don't have them eat 2000 calories every day. I figure out for the week, the whole week I have 14,000 calories. And then what I do is I fluctuate their calories. Some days are 1500 calories, other days are 2500 calories, other days are 1800 calories and other days are 2200 calories. And the reason why I do that is twofold. One, the psychological, psychologically speaking, having some calories, some days be higher calories and other days be lower calories, more closely mimics real life. Real life is not the exact same calories every single day.

Just doesn't work that way. And if I'm working with someone to help them get to a point where they can just have a healthy lifestyle and don't have to necessarily track every single day, then I want to mimic what real life is like, which is some days are higher, some days are lower. At the end of the week, it's the same total, but we're fluctuating, so that's number one.

And it also gives them more variety on the higher days and on the lower days they get to deal with hunger a little more. But here's the other reason, especially when you're cutting. When you're cutting calories, your body is always trying to adapt and slow its metabolism down to accommodate. Your body doesn't like the fact that you're tapping into fat stores. It doesn't want to, it wants to hold onto the fat. And so it will slow its metabolism down to make up the difference.

This is why we always advocate for people lifting weights, lift weights, speed up your metabolism, or at least to maintain your metabolism more. So it doesn't slow down as much when you're trying to cut. Well, there's something else that also helps mitigate that metabolic adaptation, and that's underlating your calories. Bodybuilders have known this for a long time. They'll cut and they'll have cheat days,

and they'll find benefits from it. The benefits from it are the fact that they had a day that wasn't so low a calorie, and the body kind of felt like it didn't need to hold on as much. And so some studies will show that people's metabolism don't adapt as strongly downward when people cut with calories that tend to fluctuate.

Now, I actually, I do this different because I too underlake calories, but I don't do that when I'm trying to figure out maintenance. When I'm trying to figure out maintenance, I actually want to take as many variables out of the equation as I possibly can. So I always recommend to a client. First of all, I ask them to get their step counter, fit bit, or whatever tool they use to track their steps prior to meeting with me so they can already get an idea of what a

high day of movement, what a low day of movement kind of looks like. And then I ask them also to track their food, to get just an idea of what they're consuming. And then we kind of agree upon a number. And so I normally look at someone's food and I go, okay, and we'll use round numbers like Sal did. The week's gone by, you tracked your food, you tracked your steps, and over the week's time,

it looks like you're averaging, you know, just for argument's sake, we're gonna say 10 tracked your steps, and over the week's time, it looks like you're averaging, you know, just for argument's sake, we're going to say 10,000 steps a day on average, and you're consuming 2,000 calories is what your average is. Now, I know that I'm going to have you do that again this week and keep you at the kind of minimal amount of steps. So if I looked at your steps and saw that, that's your average. I typically want you to move the lower end of that

for the first week that we're trying to figure out maintenance. And I want your calories to stay the same. And I know that day to day, your weight's gonna go up and down up and down, but I'm looking at it from the seven days to 14 days apart if we've kind of stayed the same. Now, if you stay the same and you don't go up or down very much, I know that we've found your maintenance calories. Now, from there is what we start to manipulate, either underlating, adding

exercise, reducing calories, potentially adding calories. That all depends on what I see and where you're at. If you're a 250 pound guy, and you're only eating 2000 calories and your body's maintaining, well, that's a big red flag for me that your metabolism is extremely slow, and I need to introduce more calories. We need to reverse diet you.

Now, if you're eating 2000 calories, and you're a 115 pound girl, that's a pretty healthy metabolism. I could probably take some calories from you and begin your cutting process. So it really depends on who I'm talking to, what their maintenance calories are when we first start out from where I go from there as far as introducing more calories and also how much exercise that I introduce. But as far as the day to day, I mean, including myself, I see clients go

from fluctuating one pound as high as nine. I used to fluctuate nine pounds through the night when I was competing, when I was eating six plus meals a day and 5,000 plus calories. So you would lose nine pounds at night while you were sleeping? Yeah, just sweating nine pounds down? Six to nine, normal, total normal. Anything less than that was crazy.

It was a greasy pillow. It was just straight water coming out of me. I mean, when you're eating 5,000 calories, I'm consuming five to 600 grams of carbohydrates. I'm eating or I'm drinking one and a half to two gallons of water a day. I mean, the amount of water that my body's holding and losing every single night is crazy.

So, I don't really don't worry about the fluctuation up or down. You're looking at the, you know, at the end of the week, yeah, did you stay about this? Plus weight loss or fat loss, it doesn't move consistently downward. It typically looks like a step ladder. Like, you know, I started at 150, goes down to, you know, 148, up to 151, 147, 146, 148, you know, 140A up to 151, 147, 146, 148, you know, it kind of goes up and down up and down up and now but it trends downward, that's what you wanna see. I misunderstood the question.

I think what you said was the right answer. When you're trying to figure out maintenance, you do wanna be consistent. Cause you have to take all the variables out. I misunderstood it as- I figured you dig, because I was like, yeah, when we're first trying to figure out maintenance, I don't want to move it, but I do agree with you that once I do figure that out.

Yeah, when we're trying to cut, then I move people. Right, then we start underlating calories and things like that. But then again, whether you're trying to cut or not, I don't necessarily cut everybody that wants to cut. Just because you hired me and you say, Adam, I want to lose 30 pounds, doesn't necessarily mean that I'm going to give you what you want when you first meet you because I might find out that if you might have been example A, you're a 250 pound male

and you're only eating 2,000 calories. And you're like, I wanna lose weight. Yeah, and you wanna lose weight. Like sure, I could reduce you to 1,500. We might lose a couple pounds, but your body will adapt to that. And then what the fuck are you gonna do? 250 pound guy, eating 1,500 calories.

That's just ridiculous. What's the longest you've ever worked with someone before you could put them on a cut? A year. Wow. A year. Just a year of slow reverse diet. Yeah, yeah, a year of slow reverse dieting.

And then like what I, what I, what I did, with a little mini cut. Yeah, a little mini because I'll, I want to see like, let's see other bodies responding and plus break up the monotony of me constantly telling them we're going to add, add, add, add, add. But yeah, no, I've had've I had a girl one time that was about a hundred pounds overweight and she was only eating like thirteen hundred fifteen hundred calories and it took a really long time for me to even get her up to like the twenty two hundred calorie range before I could even ask and and

normally what I'll do with someone like that is just to show them that we're we're making progress as far as rebuilding metabolism Is after I've had them like consistent for a couple months I'll just like drop down for a few days and like show them like a quick drop like see that's see our response of your body starting to get It wasn't that way before we get just trust me what I keep going this way But yeah, I know some people take a really long time I've got somebody right now that I'm helping, I threw the number around 250 like that in 2000 because it rang a bell because the guy that I'm talking about right now is in his

20s and he was only eating 2000 calories and he's over 250 and he's not losing weight at that. Right now it's been constantly, what's kind of cool too is I'm always having to talk to him about adding calories, adding calories, eat more calories, more calories, more calories, good calories, right? But more calories, you don't need to train that much. No cardio, walking is the only thing I want you doing. And what's kind of neat is I told him from the very beginning that our goal is not to lose weight.

I don't want to see like this big drop. But it is, and I'll show you guys pictures. I actually have pictures of him on my phone. He just sent them to me. His body composition, it's pretty rad to see the difference. You know, he's literally not moved, but I think he's like 0.8 is the difference in his scale. And for three months now, he's been trying to slowly increase calories. But when you look at his, the difference in his body, and I'll show you guys just a minute's body

profile. Yeah, I've always found that, you know, when we're trying to get that baseline in maintenance that that's been the most challenging process with clients because they either come in with the goal of being in a deficit or a surplus. They're not in a goal to find out and recognize all their patterns that they've established throughout their week, their month, their years. And just doing that, it takes a while. So to be able to convince them that that's all part of the process. But boy, it's a hard conversation.

It is to talk to somebody and be like, look, I know we've been doing this for six months, and you came to me wanting to lose 30 pounds, but we can't because, you know, we got some work. Yeah, because your metabolism's still too slow. Yeah, that's a very difficult thing to tell somebody, or it's a difficult thing to sell to somebody because they just don't want to buy it, you know?

I end up doing what you said, Adam, is I'll put them on these little mini cuts, just to make them happy and show them. Right, just to show some progress. Yeah, you have to, otherwise they just get, it's very rare I would get somebody who just blindly trusted me for that long, because they're putting the work in, man.

They're putting the discipline in to be consistent, they're trying hard, they're fighting coming out of depression, yada, yada, yada, all this stuff going on with them. And they just want to feel better and to not see the scale move is really a mental fuck. That's why it's so important to take, that's why I like pictures. And I remember when I first told him to take the picture and that's two it's so important to take, that's why I like pictures.

And I remember when I first told him to take the picture and that's two weeks after he started and he was like, you know, I don't want, he just doesn't even want to look at himself. And I'm like, no, I want you to have it just because there's gonna come a time in about two or three months where you're probably gonna be about the same way,

which is exactly where we're at right now, exact same way, but I promise you, I'm gonna be able to show you a physical change that's different, even if you don't think you feel it. And it's funny because I had him send them to me, right? So I just had him send those photos to me. He hasn't gone back and looked at him. He's just telling me how he, like, yeah, no,

I feel better, I feel like my shoulders a little more broad and my waist is kinda coming down a little bit, but I don't feel like I've changed much. And then like he's sent them over to me, bro, you've changed so much, and you're your exact same weight. You know how awesome that is? Like, what a body composition you've changed?

Like, you're doing beautiful. You know, when it comes to fluctuating calories, I like to do that on a bulk too. I find that the benefit of the fluctuating the calories on a cut is the benefit of the higher calorie days. The benefit on the bulk is the lower calorie days because, and I know some people listening are gonna be like, I wish I was in that situation,

but let me tell you, when you're trying to put on muscle size and you're eating 3,000 and 4,000 calories, it's sure, man. And it's not happening. You know, one of the best things you could do is go in a little tiny cut or throw in some low calorie days, resensitize your body to those calories, start eating them again, and then watch what happens.

Your body just responds. Some of the best gains I ever had came after prolonged fast, for example, because my body was primed for those nutrients. Absolutely. So look, I want to remind everybody, Black Friday sale starts now. Holy moly macaroni. 50% off all programs, all of our programs. You gotta go to mapsfitinistproducts.com

and use the code BF programs. That's Black Friday programs, BF programs. Also, all bundles, bundles are where we combine multiple maps programs and discount them, are discounted further. 25% off all bundles, use the code BF bundles. Again, the code for the individual programs is BF programs, that's for 50% off.

The code for bundles at 25% off is BF bundles. Just go to mapsfitinistproducts.com. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

transform the way your body looks, feels and performs. With detailed workout nutrients in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.

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