Mind Pump: Raw Fitness Truth - 984: The Impact of Sprint Intervals on Strength Gains, the Greatest Health Threat, When to Sleep vs Working Out & MORE

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We have some fun introductory conversation. We had a party sale. Before we get into the fitness question, so here's what we talked about. We started out by talking about movie remakes. I covered Planned of the Apes. By the way, spoiler alert, if you haven't seen the original Planned of the Apes, I give away the ending. If you haven't seen it by now,

Starting point is 00:00:35 what the hell's wrong with you? Then we talked about our future butcher box cookoff. We're gonna cook a bunch of food, prep a bunch of food, vacuum seal a bunch of food. By the way, if you go to butcherbox.com forward slash mind pump, we got you guys a hook up. You're gonna get $20 off and ready for this. Ground beef for life, two pounds snap.

Starting point is 00:00:58 Two pounds for life included and free shipping. So we got you guys a hook up. Then Adam talked about his front squat and how awesomely mobile he's becoming. I talked about the Matt Croc documentary Transformer will blow your mind. Make sure you check that out. Just and finally watched Don Wall that documentary still blows us away. I feel like now I'm part of the conversation. That's right. We talked about the value that extreme personalities provide society why we're so enamored by crazy people who decided to climb El Capitan, for example.

Starting point is 00:01:30 Then we talked about Warren Buffett and how he talked about the changing business landscape. That was fun. I talked about how excited I am to reach out to people in person this year. I'll be doing trainings where I'm teaching trainers things like sales skills, for example. And then Adam gave some very interesting Instagram statistics.

Starting point is 00:01:50 Then we get into answering the fitness questions. The first question was, does sprinting increase the strength gains of your legs or is it just cardio? Like, should you sprint if you want to build more strength in your legs and who is appropriate when it comes to sprinting. Next question, we talk about the importance of sleep and exercise. If you had to pick one or the other, let's say you had terrible sleep and you got to work out in the morning, which one do you pick, which one's more important?

Starting point is 00:02:16 Sleep or exercise? The next question, what do we think is the bigger culprit for bad health these days? Is it the inactivity that we have with our desk jobs and our cell phones, or is it the bad eating habits? Which one is more responsible for our current shitty health? And the final question, this is a personal trainer asking us how they keep their clients

Starting point is 00:02:40 accountable to the simple tasks that they ask them to do. So it sounds like they have a stubborn client. How can you get that client to do what you want them to do? Also, this month, maps aesthetic, one of our most popular maps programs ever. This is the maps program designed for people whose main goal is shaping, sculpting, and building,

Starting point is 00:03:00 an aesthetic body. So if you look at your body like a sculptor, and you need a little more muscle here, a little less muscle there, you want to build and shape your body, you need the program that allows you to do that, it's maps aesthetic, it's body builder focused, physique competitor focused, it's bikini competitor focused, lots of volume.

Starting point is 00:03:15 So make sure you know that this workout is not easy. But anyway, it's 50% off, that's the cool part. Half off, all you gotta do is go to mapsfitinistproducts.com, use the code black50black50 part. Half off. All you got to do is go to maps fitness products.com Use the code black 50 BLA CK 5 0 for 50 percent off and there's other maps programs on that side as well So if you find other programs that are more appropriate for your fitness level and your goals They're all going to be on that site again. It's maps fitness products.com Let's see how good. Let's see how good you are Justin because so far so far every time I make a reference to a movie You keep trying to test me. Do you get it? I don't know why you're terrible at this game, bro

Starting point is 00:03:53 I'm convinced that Justin's fucking rainman for the shit He's like only if it's like like the most ridiculous Gingo for a commercial or like a cartoon reference from the 80s 90s. Yeah, you're right. It's like my wheelhouse. Yeah, it's just There's a rainman ability Pacific those very narrow Card I really do I know it's not great when I we have a podcast so we get some you said all right, so sweet who said this quilt right here? Ready, oh my god, I'm gonna act it out a little bit bit So it's gonna be a big hint. Okay, open your mind

Starting point is 00:04:29 Do you remember open your mind? Thank you. It's ringing right now. I know it It's not it makes this face like this not labyrinth. No Don't remember huh. No, Batman. Oh There it is what is that click on that? No. The Batman? You got me. Oh, there it is. What is that? Click on that right there.

Starting point is 00:04:48 Oh, total recall. Yeah. Damn it. You're right. Yeah, total recall. Kato, Kato. Kato. Yeah.

Starting point is 00:04:56 Bro, you did it all wrong. You should have done it from your stomach like this. I was fucking doing it. No, you did get up here. You tricked me. How many clues do you need? I mean, I stole me a bone here, I still didn't even got that one, but that was you. You should have been.

Starting point is 00:05:10 The little, the little, the little, I'm gonna have to get you back. So baby creature coming out of the dude. Did you just, we watched this, we? That was psycho. No, I just, I won't, I'm gonna look up the most obscure study that was held, you know, somewhere like from random part of the world, and I'm gonna quiz you.

Starting point is 00:05:26 No, no, no, no, no, I want you to do, just for put me on blast. I'm good with movies too. Yeah, I know. If I've seen the movie, I'll know. But this scene to me is hilarious because the quaddo is the little baby looking creature coming out of the dude's stomach.

Starting point is 00:05:39 Yeah. He's the psychic guy that can connect with people's minds. Yeah, so they have a symbiotic relationship. Yeah, but the part of this that makes me feel uneasy is, and we already passed the part, it's when he's doing the open your mind, and it looks like this ugly little baby. Yeah, he's just, yeah.

Starting point is 00:05:54 When you look at the guy that he's attached to, the guy's making this face right here. Like, oh. Yeah, he's orgasming as this thing's coming out. I remember, as a kid watching that me and my cousin What the fuck what a freaky movie though? I mean and they had that one they showed that girl three three breasts of course I mean that's we all remember right? That's the most if you and a god in that direction

Starting point is 00:06:18 Hello, what I don't own that what it what it what a simple way of looking at like Oh, if men like to breast, then the like five breasts. You ever heard that one, doesn't work on it? So I go there, you know the rest. The best part was the girl with repressed. No, what is that? Don't re-re-callin'. It does the, Tom.

Starting point is 00:06:42 Petty. Pumpedty. No, I didn't see it fall. See, I got that. That's great. Everyone's well, I getty. Free-fall it. See, I got that. That's great. Everyone's well, I get one. What are you looking at, man?

Starting point is 00:06:49 It's out there on the internet. Great song. The remake of Total Recall was fucking garbage. I really hate it when they remake a classic and they do a shitty job. Yeah, we sound like old men when we say stuff like that. Yeah, but you know what was good, Judge Dret. Because I don't watch that.

Starting point is 00:07:04 The original stuff. The original stuff. Dude, the new is bad't watch that don't you the original the original stuff dude? The new is bad at don't you guys remember being a kid and and watching with your your dad or your uncle or somebody and watching a movie and loving it And then he'll be like oh stupid the original was so much better Well, no, it's worse than that is the people that read the book and you're like snuff night Well, of course you can't you can't put it up and it's why don't read novels you're stupid No, no, no, hold on a second Wow, no, you're right Adam, but I will say this Often times it's true for example, okay planet of the apes

Starting point is 00:07:34 They think they did a decent job with the remake I do I think they did I love but the original I'll tell you why the original was better the original was better Not because of the special effects and that's not fair You check the best and it's because the first time you watch Planet of the Apes, you had no idea what was going to happen at the end and you can never recreate that. You know what I'm saying? Like at the end of Planet of the Apes, you know, let me paint the picture because I know our audiences, a lot of our audiences young. You're watching this movie, the astronauts go off into space, they crash land on some weird planet and you know, one

Starting point is 00:08:04 of the dudes dies. The other guy, I think he loses his voice or whatever gets shot in the throat. I don't remember what happened, but he's trying to escape and he's getting rounded up by these weird, monkey looking aliens on horseback that are rounding him up. And he can't talk because he gets shot in the throat.

Starting point is 00:08:19 So the whole movie you're looking at this, you're like, what fucked up planet? Did they land on this? This is crazy. No, I can get behind that. You know what bothers me because I know how much of a business it is now for studios. And even having, forget his name, come in like

Starting point is 00:08:34 that we just interviewed. And he was kind of getting behind, you know, the whole business beside, you know, behind the studios as far as like thinking internationally, what's gonna sell the best? So about brands as well. And these are already established storylines, so they're just gonna keep recreating these things.

Starting point is 00:08:49 But what's great now though, that's why I think we are all drawn more towards the streaming and the Netflix and the original content. Because they can do that. Because again, at the end of the plan of the apes, you don't know that he's on earth. You figured out at the very end

Starting point is 00:09:03 when he goes off into the No Man's Land and he sees half of the statue of Liberty, and he realizes, oh fuck, we were just in space forever. We came back down to earth, and this is what's happened. And it blew your mind. Like imagine watching a remake of the sixth sense. Like, how could it possibly, remember at the end of sixth sense,

Starting point is 00:09:20 how you were just like, are you fucking kidding, blew your mind? Yeah, they can't recreate that. That's all, that's the thing. Yeah, so I guess if you've never I guess if you've never seen it though it doesn't matter what the twist right it was that that was after that yeah and then what's his name uh Shemalayan namal yeah Shemalamah in every movie he made he tried to make it twist you're like yeah you're trying everyone they're trying to hard not come on man hey you know what we should do we should what I know nailed it once we've been talking about movies and documentaries and

Starting point is 00:09:44 I've been wanting to did did you do your vacuum seal and prep your meal yet or? So we did some, but we didn't do, so I got my butcher box coming. I think it's coming next week if I'm not mistaken, I got a big box. And I want to do, we talked about doing like a cookoff, right?

Starting point is 00:10:02 Well, so yeah, so mine is, we just got ours in. So I've got mine, I'm ready to go. And I was, we were gonna prep ourselves and I was talking to Trina, I'm like, you know what we should do? I know Sal was talking about doing this anyways. We should make a day out of it and we'll just all get together and we'll prep and watch fucking movies, hang out, bullshit,

Starting point is 00:10:20 and just tear the kitchen up for an entire day, but set out the whole month worth of meals. Absolutely, because a big part of... And the thing, of course, I love about butcher box, delivered to your door, it's good quality, but here's a thing that is so important about eating healthy, is because modern life involves the ease of access to food and any flavor and whatever you want anytime.

Starting point is 00:10:47 It's almost impossible, or at least it's very difficult to not have a good diet if you don't have some structure and some planning. It's just very difficult, because if you leave out planning then you're at the whims of what's in the office or I'm hungry on the way to work or what are we eating tonight and it's not it's just much more difficult. I've never been able to get into elite shape without prepping. Oh, I'm gonna go that level. Yeah, I can I can be in like I'm like I would consider myself like in healthy good shape

Starting point is 00:11:18 right now like the average person that would walk by me would go okay that guy probably works out he takes care of it eats well. But I don't get the like he looks like a swimmer. It's got that swimmer body. It starts to happen. I don't know. Do you kind of right? I don't know. Yeah, your butt's too big still. Yeah. Well, that's because I'm squatting still. I'm fucking up, dude. Yeah, no, I'm not all the way in on the swimming thing. It's like I don't want to I don't want to complete swimmer body. So I'm still I'm finding that like, yeah, the legs, I'm still, I'm training my legs quite a bit with that, but I've backed off on my shoulders, arms,

Starting point is 00:11:52 and then probably my chest, and then my back, I'm not doing as much on my back. Are you, are you, so right now it sounds like you're a little bit torn between the building muscle stuff that you always loved and this new hardcore goal. I would, I would, I would say, no, and I wouldn't say that's my hardcore goal. I wouldn't say I'm torn at all.

Starting point is 00:12:11 I know that I want to improve my swimming technique and I'm enjoying learning a new skill and going there every time I go there, I feel better than I was the time before as far as the skill set of it. I'm not caring that much to as the skill set of it. I'm not caring that much to be just a great swimmer. Otherwise, I would be training very little and only trying to compliment the swimming world. That's what I mean. You're still in both worlds.

Starting point is 00:12:36 You're not like, you know, what's it? I'm going to be a... Yeah, no, definitely not. And what I would like is I'd like to be pretty fast in the pool and have good technique and build my endurance up a little bit to where I could go and swim for 30 minutes and have a good time. But then also have a pretty balanced aesthetic physique. So I was just still, and so the things that are the most neglected are the legs in swimming for sure. I mean, it's all over. Big legs are detriment.

Starting point is 00:13:03 Right. So that's what I'm training the most right now. So the most that I'm the body parts that I'm focused on the most inside the gym is my legs. And then like the... Pitting a lot of those front squats, huh? Yeah, yeah, and you see that mobility, yeah, and the other day, and the bro used the hate.

Starting point is 00:13:19 When we first met, you hated front squats. With the passion. Because I was, you know what? And I'm sure I'm not alone on this. A lot of people probably don't like them and they suck already. They're challenging, right? They're not an easy movement.

Starting point is 00:13:35 But they're even harder when you have really poor mobility. I mean, I didn't have the shoulder mobility. I didn't have the wrist mobility. I didn't have the thoracic mobility. I didn't have the hip mobility. I didn't have the ankle mobility. I had none of that going for me when we were doing it. It's just seeing you in the front rack position with your wrist like back like that was a huge

Starting point is 00:13:50 improvement already. Well, I mean, do you want to know it's funny? Now aside from the wrist thing because when I do a front squat, I do the old-school bodybuilder cross arm, you know, cheating version or whatever, the genie squat. Yeah, but I have better mobility with front squats than I do with back squats. I can sit in a front squat way easier than I could in the back squat I don't know what that quite says about my Mobility issues and that's that's rare right how often do you see someone like that? It's usually the other way around Mm-hmm. Isn't it? I've had some people tell me that that it's just because it forces you in a more upright position And that forcing you in a more upright but saying for any kind of forward lean.

Starting point is 00:14:26 I don't know. I don't know. I just can sit and I can't lift more weight. That's not what I'm saying. I just, my range of motion comes easier with a front squat than it does with a back squat, which is kind of weird. Yeah. I mean, I'm enjoying it now because, again,

Starting point is 00:14:40 the thing that's been the neat, the probably the coolest that I have found where I'm at today compared to where I was two years ago is, you know, the thing that's been the neat, the probably coolest that I have found where I'm at today, compared to where I was two years ago is, the last two years were fucking boring and grueling and nothing cool to celebrate really. It was just a lot of mobility work and getting a little bit more range of motion, a little bit more range of motion,

Starting point is 00:14:58 much weaker than what I'm used to being. But now I'm getting able to kind of express that, which is kind of fun. Like now I'm getting able to kind of express that, which is kind of fun. Like now I feel like I could literally go right into a deep astagrass squat loaded right now. No warm up, no prime, no anything. That's how far I've come.

Starting point is 00:15:17 That's a good point to make too, because it's important for people to know that getting to a point of good mobility is a lot more work than it takes to stay there. Yeah, so now like now I do and that's what was the motivation behind the, you know, trying to learn the snatch and trying to get good at the overhead squat is these types of movements that not only express that, but then will also complement me staying mobile because in order for me to perform those movements, you got to have good mobility.

Starting point is 00:15:45 So as long as I start to incorporate them in my routines on a more regular basis, I almost feel like I don't have to do nowhere near the amount of work that I was doing to get here. No, you know what's funny? I was asking you about, you know what reminding me of this conversation? Because you said how you're kind of one foot in both worlds. I watched a documentary yesterday that fucking blew my mind. Do you guys know who my Matt Crock was or is the name sounds familiar? I should say was but Matt Crock was a major figure in the strength powerlifting world. Like this dude was a world record holder at some point in the deadlift.

Starting point is 00:16:26 Incredibly strong dude, super jacked, super alpha used to be a Marine. He invented the crock row, which is the hand up on the dumbbell rack. Heavy ass kind of shorter range of motion row that we now see lots of bodybuilders do. Oh, wow. He invented that one. They call it. they actually dug it. Well, they just, if you look up Crock Row, you'll probably see, you know, what I'm talking about.

Starting point is 00:16:50 There he is. Oh, yeah. Super familiar. So, so the dude is a second picture, isn't familiar? Yeah. So the dude was just a fucking beast. And I knew of him. I was a fan of his for quite a while.

Starting point is 00:17:02 I was very, very well known. And then, you And then years later, so it's an interesting story. He, a lot of people didn't know this, but he was battling, and he had been battling for a long time, transgender issues, where he felt like he was, in the body of a man, and he was actually a woman. And what he did was he made a Instagram page with this with his new identity, which

Starting point is 00:17:27 was I think it's Janay Crock. And he posted it with the, you know, the wig and the makeup and all that stuff. Some YouTuber found the Instagram page put two and two together and outed him. Wow. And so he did that just all on his own, just to kind of put it out there, but not like he wasn't trying to tell him. He got himself about it. No, he wasn't trying to tell anybody. He got outed and then he had to kind of come out, come kind of come clean.

Starting point is 00:17:52 And so this documentary is showing this and excellent documentary because, and here's why I like it so much. First off, it shows that he, and you can clearly see he has a phenomenal relationship with his sons. He's got two boys or three boys. Phenomenal father and the way he navigates it actually is quite incredible. I like that because I want people to be able to see stuff like that because whatever you whatever you believe when it comes to transgenderism. I think this documentary shows that you know know, you could still be a phenomenal,

Starting point is 00:18:25 you're still gonna be a great person, great parent, with all that. The second thing that's fascinating is, obviously he's a jacked dude, right? Super, super jacked. When he transitions to female, he doesn't want to lose all his muscle. He loves being a big, strong person. So he's where my brain starts to fry.

Starting point is 00:18:46 He transitions to be a female, but he's still, or she now, is still running testosterone. Super jobbiously. And now in the documentary, he said he's not. Or, you know, she's not. You think he's not running testosterone? Well, here's the deal. Like, how many people have we met that were worked out for decades were on gear for decades Then afterwards went off tried to lose muscle and they did but they're still just jacked

Starting point is 00:19:11 So I I kind of believe her because then they show her lifting because she still lifts like crazy I'm not gonna must the lift and the and the strength is still strong But not nearly like you know like she was no test a strong right? That's what she said in the documentary. She's on estrogen and she's now made the full, she got this full facial construction surgery, got her vocal cords changed so that her voice, you know, went up, has to wear a wig all the time

Starting point is 00:19:38 because Matt had lost his hair, probably from anabolic or whatever, but fucking crazy documentaries, such a well-made documentary. I highly recommend. Does she compete now or she just ended? No, just lifting. Just lifts. And it's funny because they show her full transition, lifting with Matt's old training partners. And these, I mean, I can't think of a more macho world than, you know, masculine world than like male power lifters,

Starting point is 00:20:10 fucking smack each other, acting crazy or whatever, right? They are, you can tell that Matt was a fucking awesome guy and that Janice, you know, awesome person, training partner, everybody around him, they're all fucking loving, they all cool with it. And some of them don't even understand it. Some of them were like, look, I don't get it, but whatever, whatever, whatever. I love them.

Starting point is 00:20:29 I'm a good person, so whatever. What a great, you guys got to check it out. Such a great dog. Did you say that Mark Bell had him on the show? Mark Bell had him on pre-transition when Matt was like kind of back and forth battling battling, you know, am I gonna go full transition? Am I gonna, you know, what am I gonna do? Because it's funny when they talk about it in the documentary how full transition,

Starting point is 00:20:56 you know, Janese afraid that she's gonna lose the things that she liked about being Matt also. And so it's interesting peering into the life of this whole situation. But it's cool because you like Matt was obviously a fucking awesome person. The kids, you should see him with his boys. You're just like, oh, this is just a great father.

Starting point is 00:21:15 And then they show scenes where, you know, he's got his boys over this house and he's putting his makeup on and getting ready to go out. And the boys don't even fucking blink because they've known for a long time. He's talked to them about it openly since they were, is he married or is he still?

Starting point is 00:21:29 No, you got divorced over it. Because he told his wife, hey, this is what I wanna do. And she obviously wasn't cool with it or whatever. But anyway, great documentary. I highly recommend you guys check that out. There's a transformer. It's called, yeah, it's called transformer.

Starting point is 00:21:45 So it's really good stuff. That was not what I was expecting by the name. More of the meets the eye. Yeah, no, I get worse. No, man, I texted you guys last night to watch it. I know Justin, you watched Don Wall instead. Yeah, I did. Why did you catch up to you guys?

Starting point is 00:21:59 You guys were like, you know, describing it in good, right? Man, it was epic. Like I told you, I like almost like I have a, it's got, right? Man, it was epic. Like I told you, I almost like I have this got like emotional just because, so if I ever get emotional, it's about things like that where somebody, like you don't see that very often those characteristics from a human being that they are faced with so much adversity,

Starting point is 00:22:20 but the way that they deal with that adversity, that's what gives me emotion. I'm like that too. How about his relationship? Remember the Titans, like it's me every time I watch it. I don't know, yeah, I don't, yeah, like it is. It dies or whatever. Super, someone facing super adversity and I mean just something that you have never dealt

Starting point is 00:22:40 with it can't fathom and then like overcoming it just gets me wrong. Right, because any one of those things that happened to him and then what the... What a crush. Yeah, what a crushed so many people. Yeah, and that's the thing that I was fascinated by is watching it is, first of all, that's a very normal thing to feel, Justin.

Starting point is 00:22:57 I think everybody feels that, which is why people like that are elevated to so much popularity. But it's funny because he's just doing something that he wants to do that's crazy, crazy hard. It's not like he's solving a major problem. And yet we revere him. And it's because those attributes are things that we need.

Starting point is 00:23:18 We need those attributes in society. Not from everybody. If everybody was like that, it was society with Chromebook, because we all died. Well, because it makes you, you can't help but relate it, even though I'm not a rock climber, but I can't help relate it back to myself on like, like maybe I'm in the middle of a project at work

Starting point is 00:23:33 and we're working so hard at it, and then, you know, it's been six months, I'm grind, like six months, right, which is a long time to be grinding on a project at work in my mind, and I find out at the end of it, you have to go back and do it all over again or something. And that would just think of how devastated you are as a normal person. And you're like, this dude's working on something

Starting point is 00:23:51 for years. And you know, loses a fucking finger. You know, like not just that. Like he, I mean, he surpassed his partner. Like he made it like, but he went further, but he went back to pull somebody up with him. The character doesn't get highlighted enough. No, the guy's character is just, but I think we value it partially because we try to identify with it. But I think the other part is, society needs crazy people like that. And we need that.

Starting point is 00:24:20 We need, that's how we advance. Look, let me tell you. Yeah, but don't you think that the reason why it is is because we relate to it and it elevates us. Because they do what we won't do. That's why. Because if you look at somebody like Steve Jobs or what's his name from Tesla,

Starting point is 00:24:38 I can't believe you're for Elon Musk. And I know sometimes it gets cloudy because there aren't panors and there are rich and all that stuff. But let me tell you, if you peered into their day to day life and what they did all the time, nobody would want to do that. Even if you had the capability, you wouldn't want to do it. You need motherfuckers like that to do shit like that because they're the ones that take us to the next level.

Starting point is 00:24:57 That's why we value it so much. That's why I get annoyed when people bash people like that. They don't have no idea. Judges them because some headline comes out and it's all sudden, Bayzo says, I hate it. Or a fuck it's like,

Starting point is 00:25:09 do this motherfucker's done more for our, you know what I mean, people he's that he's employed, but it wasn't for him. How much he's changed your life for the better? Yeah, like, stop it. You make sense. Because you don't like him as his personal life. Obviously, and here's the thing too,

Starting point is 00:25:21 most of those people are fucked up, dude. You have to be. Yeah. So, no, yeah, of course, this fucking relationship with his wife or his kids or all that, like, yeah, I mean, like, you're gonna judge him because of that motherfucker. You know what, he sacrificed all that to do all this crazy shit that we all enjoy every single day. Yeah, and what makes me really mad is when people look at guys like that or CEOs, you know, male, female, doesn't matter. And they're like, oh, CEO of Walmart made, you know,

Starting point is 00:25:45 $25 million, but they have this many employees on minimum wage. Okay, there's a reason why they get paid however millions of dollars. And it's not because they're stealing money. It's because that's how much they're worth to find somebody to do that job. You have to pay that much. Believe me, you pay for what you get. And there's no company in the world that's successful. That's going to overpay someone. That's just the market. You're literally dealing with a pool of about 12 people in the world that can do it and the other ones are getting

Starting point is 00:26:12 outbited by other companies. Speaking of Walmart, did you guys see the Warren Buffet video that I shared? I loved it. Not great. The book, the forum, man, another one of the real favorites that I've read in the last couple of years really outlined this and I feel like there's you haven't heard a lot of people talking about it's getting more popular now but you know you see and and Warren Buffett goes in the video and he's talking about you know Walmart and And Amazon are like two elephants. And all these are the fighting.

Starting point is 00:26:46 And they're fighting. And it's just like, it's inevitable that these little companies just get smashed. It gets stopped in their fight. Yeah. And the thing that he said that was really interesting. And we saw this with Costco, I think, was first,

Starting point is 00:26:59 is that these companies are doing such a good job. These retailers are selling their own products so well that the brands are now struggling. They're gonna have to figure out a solution because when you go by Kirkland Costco products, you're getting very good quality. It used to be shit, right? It used to be if you bought the retail brand

Starting point is 00:27:20 that you weren't gonna get a good, it was good cheap. You know, it wasn't gonna be good quality. But Kirkland, great quality. Amazon's trying to do that, Walmart's trying to do that. It's become the age of the retailer. And part of the reason for that is brands, in the past, if you wanted a kind of an assurance that you were gonna get a good product,

Starting point is 00:27:39 because you know, when you're buying in the market, a lot of times you don't know, like, okay, how do I know if this is something that's gonna be good quality, if it's gonna be worth the money? And it was brands, like, okay, well, I know, you know, I know this brand, they make good stuff, I know, you know, they have a good reputation. Well, today, that's not as important, because I'll tell you what, when I buy stuff on Amazon, I don't give a shit about the brand. I go right to the reviews. I go right to the reviews. That's the one of the main factors that's really

Starting point is 00:28:02 changed the entire market, the entire, like you said, the way that we look for quality, the way that we look, I mean, our peers have so much influence. And that's the thing too, like it did before, it just wasn't organized. Like you would ask your neighbor, your friends, like, oh, you know, what products do you use for this, or you know, for your hair, or whatever,

Starting point is 00:28:23 like do you have any recommendations? And it's like, now that's all very nicely organized. Well, Costco's a good example. Great example. That's a very good point. I remember I used to make jokes about going to Costco and I could get a garage door and a wedding dress the same day.

Starting point is 00:28:40 I'm saying like, but there's probably a lot of people listening right now that are like, oh, I actually got my garage door and I got my wedding dress there, right? Like, I mean, that's, we're the scary part that I think, I don't know if it's scary. It's interesting to me that, you know, we're going to have just a handful of these monsters that are really going to have all the control because they can reverse engineer everything. Like, what Costco can do and what I'm sure they did to figure this out is like, okay, we have, you know, X amount of people that are members. These people are into X, Y, and Z. Why are they into wedding dresses? What are the things that need, and what are the most important things?

Starting point is 00:29:14 And they reverse engineer it and they go, okay, they want something convenient, they want something affordable, they want something, they can try on right then and there, like, okay, how do we present that, you know know for a lower price because we have all this power So we can buy and bulk and we can do these things This is what Amazon and Walmart are going to do to all these other little brands This is too like and I know we have friends that are very successful I know Mike is probably one of the most successful supplement companies that we have that's a friend of ours But to me what a scary time,

Starting point is 00:29:45 or what a scary business to try and get into. Well, so here's what I was just gonna get on that, exactly on that topic. Well, first two things, Costco, they broke the mold because rather than making the products themselves and then slapping Kirkland on it, they went to the manufacturers who made good products and said, hey, we'll buy them both, sell it as Kirkland.

Starting point is 00:30:04 And they agreed. Like I heard that their vodka is... Who's Skye? Skye. The macadamian, that's what they sell. I knew it. The macadamian, that's the sale, is from the same company, that Hawaiian company

Starting point is 00:30:15 or whatever. And they just sell it in a Kirkland same color. This is good direct to the source and then offer them. That's what I think's gonna happen. Well, this was the lesson that I was, I mean, we're building a very similar model. I was explaining this to Eli the other day with, you know, trainers that are trying to create like their own programs or do things like that.

Starting point is 00:30:34 And I said, you know, and I said, you guys are trying, you're miking him, they're doing their program. And I'm trying to explain to him. I said, you know, it's going to be really tough if you don't have the network and the people first. Like, that's more important in business than now than having a really good idea because a big company, and I use that as an example. I said, I would never do this to you because I love you. I said, but, you know, if I was a very shrewd businessman and I didn't like you, but I liked what you were doing. And you come out with this great product. And man, it's so thorough and it's the information,

Starting point is 00:31:08 it's very science-based, and it's something that I don't provide here at Mind Pump. Well, fuck, bro, we have the power, the resources, the manpower, and the money, and, most importantly, the network of people, that I would let you figure out all the kinks and, you know, fall on your face a few times, redo it better, better, better, better. And then just as you start to get traction and you're starting to make some good money, then a big company like me comes in reverse engineers, exactly what you've done.

Starting point is 00:31:35 And we put it out and we can market it and we can introduce it to an audience that's five, six times larger than the one that you not only not have now, but you won't even have for the next two years because that's so important. And this is what's happening with brands versus retailers is you've got these massive retailers that have already created a loyal, a loyal following of people that are coming to the like Costco or like an Amazon or like a Walmart that we know we get good product when we come here. Now they do is just go, they go do their research and their homework,

Starting point is 00:32:05 they find the brands, the things that people are trying to buy and they reverse engineering. Well, look at, we were talking about supplements earlier and you brought up Mike. I'd say, here's why I think Mike is in the perfect position. In the past, and we'll talk about supplements. In the past, if you wanted to create a supplement line and you wanted to do well with it,

Starting point is 00:32:24 you had to somehow develop some kind of trust. Like how can I get people to trust at my protein powder, my creatine or whatever, is good. And the old way to do it was you got to have to get a bodybuilder celebrity to get on the cover of your bottle or to just sponsor one of these guys. Because then people like, oh, Dexter Jackson, this is his supplement company that he goes under,

Starting point is 00:32:46 so now we kind of trust them. Well, today, you don't need any of that. All you need are reviews on Amazon. If you go on Amazon, you look at some of the top selling supplement companies, these are companies that are not sold in physical stores. They're sold solely on Amazon. I don't even think Mike Matthews' supplements

Starting point is 00:33:02 are sold anywhere else. Yeah, but the irony of this, and this is what I keep telling people is could potentially happen. It's okay. So Mike and Mike is probably one of the best at doing this. He has been able to stay at the top of Amazon pretty consistently. He's a top 10 or if not number one supplement for a lot of his stuff, which generates a ton of his revenue, but he also has to give up a significant amount of his revenue to Amazon because it's on there, which it's a whatever. It's worth it to him. And's on there, which it's a whatever.

Starting point is 00:33:25 It's worth it to him and so he does it. And that's what, and now the scary part though, and why I said, you know, or interesting to me, is that anytime that Amazon decides that this market has grown enough, it's gotten big enough, it's no longer a $500 million industry, it's now a $5 billion industry and they go, okay, I know we're doing all these other great things.

Starting point is 00:33:48 Maybe it's time for us to focus on this. Oh, look at this, this is so nice. All these companies have provided us the best of the best of everything. Now, we go in as Amazon and we reverse engineer all the supplements, make them just as good, cut the price by a dollar or two less. Offer the Amazon brand.

Starting point is 00:34:05 Yeah, Amazon brand and it fucking crushes. Yeah, yeah. And then all those people are out of business. Dude, that's a very, very scary thing to be in if you're in that space. I think it's a great thing. I think it's just different, right? Yeah, it is.

Starting point is 00:34:17 You know what's interesting is I got a message from two people now. Amazon's already sending out free samples. Yeah, bro, they are setting the table. Bro, I got a guy who messaged me the table. He's like, yeah free samples. Yeah, they're, bro, they are setting the table. Bro, I got a guy who messaged me to do the table. And he's like, dude, they, yeah, they, they, they make sure that they spend a bit of money. So it's like, they'll take a hit, but they'll end up like owning that entire part of the market. Well, they're sending free samples of their products, but other products too. Like I had a guy DM me and he's like, dude, they know exactly, and it's mail to your door.

Starting point is 00:34:40 Imagine going to your door, you get your mail, you're into, I don't know, fish oil or skincare products, and you get four samples from different skincare products. Companies. Do you potentially see this stifling a bit of innovation if they're so dominant, if there's only like a few companies that are just... No, I think it's gonna drive innovation.

Starting point is 00:34:58 I think it'll call it underneath there umbrella. You'll have to become more creative and do better things in order. So I agree with Sal, overall, for the consumer, this is better. It's just a scary place as an entrepreneur if you're in that arena, that this is how you make money. Well, that's what I'm getting at. If you're a brand new, you have an idea.

Starting point is 00:35:13 You're trying to go through the whole process, like you normally would with creating a brand, getting loyal following, all that kind of stuff. I've been paying attention to see like acquisitions and see if like that's a big part of the process like and that's still going on. And it looks to me that they are trying to say that they're not gonna keep acquiring.

Starting point is 00:35:34 They'll just end up like basically seeing what you're doing and then do it themselves. That's exactly what it's scary. Well, exactly what's gonna happen. You're gonna see Amazon just continue to, I mean they what three years ago that came in on the body building scene. So see Amazon just continue to, I mean, they, what, three years ago That came in on the bodybuilding scene, so they're just making themselves They, they look at it like this like they capture these people they get them in their in their network

Starting point is 00:35:52 At any time they can flip the switch on. Yep. So it's like, well, they'll assist all these supplement companies and go to bodybuilding and stream it for them and like make it make all All, why we're all going like, oh, this is awesome. Amazon is streaming this for, oh awesome, Amazon delivers my supplements and stores, this is great, all this is, Fox on the head, absolutely, it's the fucking The Trochan Horse, bro. And then what's gonna happen is at one point, so everybody just ends up working for Amazon. And they're getting all the analytics

Starting point is 00:36:16 so they can go like, is it worth our time now? And yet, it's not gonna be like that. I mean, as Amazon is definitely a monster, but what we're already seeing with Amazon being as big as they are is more competition. We've already seen now more supplement companies, for example, into the market, more of them being seven figures,

Starting point is 00:36:35 some of the people that are in the market. But then they turn around and they create their own products and they're going to eat them up. Well, let's see what happens. I mean, you know, every single time the market gets more competitive, literally because time the market gets more competitive, you literally because of the competition, you get more innovation, you get more variety, you get more shit. Well, where people survive, like why Mike is Will survive and he's fine, besides the fact

Starting point is 00:36:56 that he's a really smart guy, he's also built his own brand loyalty within his own network. And he's done it the new way, not the old way. Yeah, he's done a very good job of that. And so there's a percentage of people that, because he's provided so much value for their lives, that even if Amazon comes with a better product for a cheaper price, that he will still be able to maintain a good company. My fears are my things that I caution people,

Starting point is 00:37:20 are the people that are getting into the space right now, to be getting into it right now and trying to establish yourself and establish a brand, or if that's your first way of doing it, is, okay, I'm gonna come in here and try and build my brand in the supplement space and you don't have a network already. Who? Well, I'm not, yeah, I'm not like a fear, I'm not fearful of it.

Starting point is 00:37:40 Like, I love change, especially when the consumer benefits from it. I'm just, I'm looking even further forward into the future and like, I'd be interested to see how like the market shifts and like accepts, like just a few companies doing everything. In my personal projection or estimation of what I think the future is going to look like, I think you're going to see a few big, big, big players and a lot of wealthy but not massive people. I think you're gonna see more people who are seven figure businesses than you've ever seen before,

Starting point is 00:38:12 and less people in the 150 and 200 million size, mainly because it's gonna become almost impossible to protect your product from patent infringement. It's gonna become almost impossible to prevent people from copying you. Look at China. China's the second biggest market in the world, just the sheer number of people that are there.

Starting point is 00:38:32 You did all of an amazing product in America. I guarantee you, somebody's making millions of dollars off of copying your shit and selling it in China. That's only gonna get easier. And so you're gonna get less people that become 100 millionaires and billionaires, but're going to get less people that become 100 millionaires and billionaires, but you're going to get more people that become one, two, three million dollar type businesses.

Starting point is 00:38:50 So it's going to spread out a little bit more into it. I don't know. That's an interesting theory. It's definitely, we're in a very interesting time in the marketing space. I love this. It looks completely different for sure. Yeah.

Starting point is 00:39:01 I love listening to Warren Buffett and talk about things like this. Because at the same point or at the same interview, he's also very heavily vested in a company like Apple. So there's still hope for brands to be fine and survive. I think it's just important. I think the way you go about things is just a little bit different now. Like, building a network and adding value to your network and creating loyalty within

Starting point is 00:39:24 a community first Before even the idea where that's not normally how something was created in the past Like you come up with an invention you come up with an idea. It's brilliant. You share it with a few people Oh, that's a great idea. So then you start to push totally right because now backwards nowadays because of the ease of access to an audience If you develop an odd if you build an audience You can sell you can sell almost anything. And we know this. And then any products that we've had to think differently about it.

Starting point is 00:39:49 Right, and then having for Bay, you have a great product, right? So I always tell people that have a great product or have a great idea, and this was a kind of conversation I was having with Eli and them having this great product is you put so much energy in that, you already have a brilliant idea, you already have the right guy to help you out and do it. That's all, that's the easy part for you.

Starting point is 00:40:08 The hardest part is gaining a network of people. And so your focus should be on, you know, how do I provide enough value for these people that they want to stay connected to me on a semi-regular, if not regular basis. And that's where your energy should be spent. This is a little, this is kind of what we talked about a few weeks ago when we were at Red Dot, and we were talking to all the trainers.

Starting point is 00:40:29 And it's a beautiful time for most people, because nowadays you have the capability to build authority and develop an audience of people who really find value in what you're saying way more than you ever could in the past. And it might not be a massive audience, you might only make an audience of 5,000 hardcore followers, which I think anybody with good, hard work

Starting point is 00:40:54 and valuable information can create, and those 5,000 people can make you pretty, I mean, I'm not gonna come at a super millionaire. No, it's definitely a legitimate business. But you're gonna be successful. And on that note, with that, man, I'm not gonna become a super millionaire. No, it's definitely a legitimate business. But you're gonna be successful. And on that note, with that, man, I'm excited for what we're doing this year, man. I'm gonna be going over to Red Dot again

Starting point is 00:41:13 and doing sales training for trainers. And I didn't realize how much I missed. I didn't realize how much I missed doing that. I really, I love what we do so much, like I forgot. And when Adam and I went over there and talked to their trainers about building influence and a lot of kind of stuff on social media. I got that old feeling I used to get when I would hold

Starting point is 00:41:32 meetings and sales trainings and shit like that. And so, as you get feedback. Well, it's just trainers are my people. First and the first. Yeah. First of all, trainers are my people. I love trainers. I love talking about certain things.

Starting point is 00:41:43 And I love talking about certain things in front of groups, and I'm going to do a lot more of those this year, and my goal this year is to do at least a few of those in person things and just reach out to more people, and I don't plan on making a dime from that shit, I just love. Yeah, no, no, no, it's speaking of that social, and Jackie sent over this really cool article, and there's like, there's 47, I'll post it in my story if she can put in the show notes here. I'm not gonna go over all 47,

Starting point is 00:42:09 but I did find a couple on here that I wanted to share with you guys because I didn't know this. And this is something I don't take the time to do. And it's like, if it increases by this much, why not? What are they? So these are all, this is all Instagram stuff, right? So it was like 47 facts you should know about Instagram statistics.

Starting point is 00:42:25 And 32% of US teens list Instagram as their most important social network. Okay, I'm sure most people know that 50% of Instagramers follow brands making the social network who are most likely to do so. So here's the stuff that I thought was really interesting. So we know that one of the most important things on social platforms is the actual engagement. You can have a million people that are following you, but if you know, $990,000 of them are lucky-lose, then it doesn't fucking matter at all. That you want people that are interacting, engaging in your brand.

Starting point is 00:42:56 So post that include another handle, gain 56% more engagement. So I thought that was really what do you mean? Include another handle so if I like tagging you like you know, hey, my impumps out and I are talking at red dot whatever to is a bad example, but that would be an example of using another your hand your name is your handle. I got it. So using posts and that include another handle get it 56% more engagement. Post with at least one hashtag gain 12.6% more engagement, and post with a location receive 79% more engagement. Now that I found really.

Starting point is 00:43:34 79. Now that was the most fascinating to me. And it makes that one. I've never even done that at all. Right. And I'll tell you why because I think part of the algorithm where it pops up on your explorer It takes an account of your location. So if your feeds it's everybody in that location. Yes So yeah, so that will embouste that so those of you that are on social media and then you guys care about these things I'll try and share more of this stuff too. I used to share more of it on my Instagram back in the day I think I talked about socialblade.com being a really cool thing to watch. I mean, I love all this stuff because it's just feedback for me.

Starting point is 00:44:09 It's just feedback and what's going on with your audience. It works for YouTube. It works for Facebook, Instagram, I think even Twitter, all the major ones. Keep it up with the algorithms. Yeah, just paying attention to that, but it occurred actually.

Starting point is 00:44:20 I mean, just by adding your location of where you're doing this, to increase your engagement by 79% That's a can you make up locations for fun? You can and I don't know how to do it. I guess I think Taylor Your mind seems that yeah, I've seen that exact one before yeah, yeah, I've seen that exact one before so it'd be interesting to Oz Taylor how to do that. I don't know how to do it personally myself I'm just hell this Quas brought to you by organify

Starting point is 00:45:09 For those days you fall short on getting your organic veggies or whole food nutrition I don't know how to do it personallycom. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. First question is from Rolando Shavez 2. Do sprint intervals increase the strength gains of your legs or is it just more cardio hour hit? Oh, we got a debate on this exact topic a long time ago. I don't know if you guys remember. We were talking about whether or not if you want to build strength in your legs if doing sprints Would contribute I Personally more than cardio hit I personally think if you do the sprints right So if you trade if you train the sprints to to exhaustion no, but if you train the sprints to Maximize explosiveness, it's a fast twitch explosive interval, like boom,

Starting point is 00:45:49 I go and then I rest. Definitely. In fact, I've done this before. I haven't done this in a long time, but I've done this before where there was a hill that I used to drive to, that was by my personal training studio. And there was one summer one,

Starting point is 00:46:02 I'm like, I'm gonna try doing some sprints. I wanna get leaner or whatever. And the side one summer one I'm like, I'm gonna try doing some sprints. I wanna get lean or whatever. And the side, and there were short sprints. It was like, you know, 30 yard, fast as hard as I can up a hill. And so it was kind of like weight training. And the side effect of it was, my squats went up in the gym.

Starting point is 00:46:18 I got to say. Well, yeah, I mean, think about that. I love, I used to love sprinting on hills especially because as far as like impact on the joints and then also like being able to go and ramp my intensity way up and get that excess of resistance. So just me going up the hill, you know, is more resistance for me to kind of overcome. And then like just doing that in a very explosive short burst,

Starting point is 00:46:46 it was very beneficial for me. You muscle building wise. And but now before we keep going on with this, I do want to do a little warning here. Don't sprint unless you know how to run and you're really fit and you got good mobility. Sprinting is, yeah, it's the Olympic lift of, let's compare it in comparison for walking.

Starting point is 00:47:03 Like, you know, like it's, you don't want to just sprint if you haven't even like jogged or, you know, oh my God, it's just, it's a recipe for a tear. You're gonna hurt yourself if you just bust out some sprints all of a sudden. But if you can run and you have good mobility, throwing in a few well-done sprints, you're gonna probably build muscle and strength,

Starting point is 00:47:25 just like you would with really well done plios. They've got some benefit. I just don't think the application is appropriate for most people. And that's when I'm waiting to say my two cents on this because I think there's a very fine line here. I think that most people that would include Sprints into their routine and if they're intending to try and

Starting point is 00:47:46 get to get strength to get strengthings from it, I would argue that there's probably other things that I would have them do if their main goal is to build strength and I wouldn't have them spend their time doing sprints. But program correctly and done right? Sure. I think it could be a nice addition to somebody's training that could definitely benefit you. But I think I see, and I'm glad you brought up the plyometric thing, so I think that's

Starting point is 00:48:13 a very good example of that. It's rare. I ever see somebody doing plios correctly, very, very rare, which is why I tend to tell people, stay away from for the most part part because there's so many other things that you can be doing to benefit your overall physique or performance than doing jump boxes, especially when you're doing them to fatigue and you have poor mechanics. I feel the same way about sprinting up a hill

Starting point is 00:48:36 to get strength gains. If your goal is to get strength gains, well man, I most certainly, I'm visiting your phasing and, you know, what kind of strength cycles are you running? What kind of exercises are you doing? There's so many things that I'm addressing first if our overall goal is to add strength.

Starting point is 00:48:56 Before I'm like, hey, you should do hill sprints because that'll add strength. Like that's not what I would, I would never go there. But if you got great programming, you're doing all the things right, you've got good mechanics, and you're like, fuck, I wanna sprint up a hill,

Starting point is 00:49:09 and maybe there's some carry over because you play sports or do other stuff. Like I could definitely see some value to that, but the idea if you're gonna do it for strength is not to do it with like endurance style, where you're going up and down, up and down. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no and down up and down up. No, no, no. Sprints are weight training for your legs running. I mean, it's the one sport type activity that will build the fuck out of your legs. If you look at...

Starting point is 00:49:34 Look at sprinters. Look at all athletes. And besides bodybuilders and power lifters and, you know, like, you know, weightlifting type athletes, so cut those out. The biggest, most muscular legs you will will see period hands down are on sprinters or cyclist sprinters or sprinters on ice skates. Like anybody who sprints with their legs, and I don't care what it is,

Starting point is 00:49:54 whether it's ice skates, a bike, or whatever, look at their legs. In fact, some of the craziest quads have ever seen my entire life are we're on these Olympic cyclist sprinters. They, there's one guy, I don't even know what his name is, he was a German athlete, and his quads look silly. Like he could totally stand on stage

Starting point is 00:50:11 on a Mr. Olympia. Speed skaters, you know, like, come on. Like, and the thing to kind of recognize is that like it's a very short burst. It's, this isn't, this is anaerobic for the most part. I mean, we're trying to just get as explosive as possible in a short amount of time. So it's not like I'm trying to turn this into,

Starting point is 00:50:30 nope, an endurance. It's a Olympic lifting to strength training. Yeah. What do you think of like that? It's the greatest expression. And I'll bet your ass, the cycle is, the sprinter that you guys are talking about has a dialed in fucking program and is as weight training.

Starting point is 00:50:44 Our rest periods are well made. you guys are talking about has a dialed in fucking program. And it is as weight training. Our rest periods are well made. It is weight training, correctly building lots of muscle. And then they're going out and they're expressing that explosively. And that's the, like we talked about the other day with a snatch.

Starting point is 00:50:59 Like that is the greatest expression, but there's so many prerequisites that should be done before that, that are going to benefit the average listener. So much more before going here, I just think that I see this done wrong a lot and there's many things that should be addressed in your, in your, yeah, it all expose any kink in the chain. And that's, that's really the biggest issue that we have is why we always throw these caution

Starting point is 00:51:21 warnings like every time because it is. It is like the ultimate expression of moving and running. So if you're gonna sprint, I mean, this is gonna leave you susceptible to any kind of a crack. Yeah, and I think, I'm thinking right now of all the sprinters that I've ever worked with or known,

Starting point is 00:51:43 I have yet to meet a sprinter, and I mean a real sprinter, not someone who's like, oh, I sprint sometimes. Somebody who's like, oh, this is what I do in high school. So what I do in college, this is what I do. I have yet to meet a sprinter who didn't have phenomenal leg development. Full, glute, ham, quads, you know, calves. But part of that, I think, is the sprint.

Starting point is 00:52:03 The other part of it is sprinters are, if you do it like for a sport, you are training technique, technique, technique. You are practicing the skill of sprinting. Versus a lot of times when people lift weights, they go in there thinking they're just gonna hammer their legs and they don't treat it like a skill. I've talked about this a million times.

Starting point is 00:52:20 If you treat your weight training like you're learning a skill, the long-term effects and benefits you're going to get are going to far supersede what you would get if you just went in the gym to hammer yourself. Way better. And you see this with athletes who practice, again, sprinters who do this as a sport, they're not out there trying to hammer their legs

Starting point is 00:52:36 with their coach. Their coach is watching their technique the entire time, and they're maximizing their takeoff and where they place their foot and their hand position and all that shit. Energy management. Next question is from Misty Gets Real. You talk about the importance of both sleep and exercise.

Starting point is 00:52:52 If I have to short myself on sleep or do a workout in the morning, should you go with the sleep or do the workout? There's a hierarchy of important things that you need to do to maintain good health in your life. And water, for example, is a little bit more important than food. In other words, you can last without food way longer than you can without water. Sleep is pretty damn close to being at the top. Like, you cannot work out for a a week and you'll lose some performance

Starting point is 00:53:25 but you'll be all right. Don't sleep for a week and you'll die. Literally if you actually did not sleep for a full week your risk of death would be quite high. Sleep is extremely, extremely important and it should be prioritized over workouts and I've seen way too many people who do the whole, oh I only get five hours of sleep every night because I have to wake up and do my workout and we're dealing with crazy HPA access dysfunction. I'm dealing with their bodies won't lose body fat, they won't build muscle, the performance is shit, they're living on coffee and they think they're doing themselves a benefit by, you know, not getting an extra hour and a half asleep so they could

Starting point is 00:54:02 do a workout. You're actually not. So sleep, I feel this is a one off thing. That's just gonna interrupt you there because I believe we talked to Dr. Andy Galpin a little bit about this. And there's something to be said about occasionally pushing ourselves in these environments, right? If I'm somebody who always gets really good sleep or majority of the time I get really good sleep,

Starting point is 00:54:28 really good sleep, really good recovery, and I'm fine. And I just, and tomorrow morning, I decide I'm gonna go swim laps in the pool, and I'm gonna front squat, right? That's what I'm doing tomorrow morning. And I just happen to have a rough night. Now, going and still going through

Starting point is 00:54:42 and pushing through the gym that one time, I think there's actually more benefits than there is detriment that one time, especially if I go right back to a good sleeping pattern. The next time I have to to to press my limits like that to stretch myself one time, not a big deal, but the things you got to be careful of are the chronic offenders, like what you're saying, which is more common, if you're somebody who prides himself on never sleeping and you get up in exercise all the time, that you have to be able, and this is why this answer is different from whoever I'm talking to. If you're a type A personality,

Starting point is 00:55:13 kind of like what Sal is saying, then I absolutely think that you need to prioritize sleep. You should take the day off of exercise. You should start to reorganize it a little bit. If you're on the other side of the fence where you consistently get good sleep, you just happen to have one bad day of sleep and you were also supposed to get up the next morning and work out. And you go, oh shit, I heard on my pump, sleep is more important than my workout. I'm not going to go work out today. Like, no, it's

Starting point is 00:55:35 okay. Go work out. You know what I'm saying? But what percentage of people would you say get really good sleep all the time? Nowadays slim. Yeah. Very slim. It's almost none. This is true story now. I've had several clients who were like this, who didn't get good sleep and had to work out every single day. And I scaled their workouts way down.

Starting point is 00:55:56 Like I'm talking about people who worked out six days a week. And I brought them down as far as two days a week and had them get better sleep. And you know what, it ended up happening? They built more muscle and burn more body fat. Well, this is what this goes back to when we first met and when you sent to Antipolic over.

Starting point is 00:56:10 And again, some of the things that I had put together already in my career, that that's exactly what has happened to 80% of my clients was. And especially the ones that love to train six days and seven days a week and the more I could give them the more they would do, I realized that those people did better on a three day a week type of a training program

Starting point is 00:56:29 where they had more rest and that became more of a priority, they responded better. Yeah, when you start thinking about the minimum viable dose, like, like, are, do you really need to be hitting the gym like five days a week, you know, just to maintain whatever aesthetic or whatever like level of fitness that you're at or is there, you know, a more optimal approach and more efficient use of your time. And I don't think people really think of it that way all the time. I think

Starting point is 00:56:57 more is always better. And so I think that, you know, to be able to figure that out is going to be everything in terms of like the amount of stress that you're getting from just relationships job, not sleeping, all these things. They're all factors that accumulate. And really, if you could draw that all up and see that, that would be awesome to be able to assess where you are level of stress-wise. And there's two things at two points I want to make here. First off, your sleep requirements change based off of stress wise. And there's two things that two points I want to make here. First off, your sleep requirements change based off of your life.

Starting point is 00:57:28 So if you're going through a divorce or you just lost your job or someone just died or your diet's really poor or whatever, you're going to need more sleep. This is why when you're depressed or stressed out, people sleep all day long. It is your body trying to balance out the stress that it's receiving with a parasympathetic recovery period. That's what your sleep is. It's the most, the best recovery

Starting point is 00:57:52 thing that you do and your entire life is get good sleep. So that's number one. So if you're like, oh, but I get eight hours every night, but I fucking exhaust it still. And then you think about it, like, well, my job is held a stress floor right now. I'm going through a divorce, like, okay, we'll sleep more. You need more sleeper bodies trying to balance you out. The second thing is this, the reason why we're working out, most of the reason, not all, some, a lot of us work out for the sake of it

Starting point is 00:58:13 and we enjoy doing it, but a lot of us want our body to improve and change because of the workout. That is an adaptation process. Every time you burn body fat or build muscle or get stronger or increase your mobility, your body is adapting to the stresses of the workout. Your ability to adapt to anything is severely limited when you're sleep deprived.

Starting point is 00:58:32 When you're not getting enough sleep, your entire adaptive process can go to shit. In fact, when you're at a level where you're getting terrible sleep, really, really bad sleep, your ability to do basic things like fight off infections, kill cancer cells, delay or prevent from developing autoimmune issues,

Starting point is 00:58:54 that shit goes way the fuck down. I'm guarantee you everybody listening knows exactly what I'm talking about. If you're gonna get sick, it's usually around the time, you're not getting good sleep. So it's like your body is literally looking at its priorities and it's literally saying this, okay, we gotta take care of all this other more important stuff.

Starting point is 00:59:12 It allocates all the resources. We can't fight viruses, you're gonna get a cold. Yeah, or we can't build a bunch of muscle right now. Yeah, definitely not gonna build muscle or burn body fat. Right. Next question is from farmer pair. What's the bigger culprit for bad health these days?

Starting point is 00:59:25 The infamous desk job or are bad food habits and overeating? This is an interesting one. I picked this question because I think the pendulum is changing here. What I mean by that is, I think food has been, food and bad habits around eating has been the culprit for a long time.

Starting point is 00:59:48 But what I see happening with cell phones and how much we are attached to these electronics and everything's conveniently coming to us and we don't have to get out, the human body is just as a whole, we're moving less. Our behaviors are definitely changing. Yeah, and so I really predict that this generation now, the kids that are growing up right now, we are gonna see, and it's already happening now, so we've kind of talked about on the show,

Starting point is 01:00:14 but it's not at the rate that I'm claiming. I'm claiming it's gonna be a big fucking deal. The way we talk about obesity, we are gonna be talking about kids posture and the issues and the things that are coming from that, because we've never seen what it's like to have a child at three years old, be attached to a tablet or a phone from three years old all the way up to their adulthood and I think that's going to cause some serious shit. In the past, if you had asked me this question, I would have said hands down, bad food habits

Starting point is 01:00:43 are already... 100%. I changed my mind now. And the reason why I changed my mind is because there's, for two reasons. One, eating habits and nutrition is way more complex than being active. And it's, so, you know, I can get someone to just be active and sure they're not going to have the best workout. They might not develop muscle their way they want or correct them balances the way they want.

Starting point is 01:01:05 But just being active has such a positive effect on the human body versus changing someone's diet. It can be a lot more complex than just eat less, for example, or is paleo going to work for this person or it's a complex thing to tackle. So that's number one. The second thing is evidence is showing that strength is a tremendous predictor of long-term health. Just strength.

Starting point is 01:01:31 They're not looking at the person's diet. They're not looking at their blood lipid levels. They're literally saying squeeze this handle. We're measuring your strength. We can predict with this much accuracy that you're probably going to die of your all-cause mortality is going to be in this range. Or can you stand up off the floor without using your hands?

Starting point is 01:01:48 Okay, you can, great, your all-cause mortality's gone down by like a significant number, like 20 something or 30 something percent, it's ridiculous. So nowadays, I would say it's the inactivity. It lets you get away with a lot more. Now the problem with the inactive thing is that modern life does not lend itself well to daily activity. It just doesn't. You have to schedule it. You have to make it a priority because

Starting point is 01:02:12 everyday life stuff involves lots of sitting. It involves almost no. I can't think of anything I do on a daily basis around my job or stuff around the house that involves any vigorous activity. Like washing the dishes takes nothing, and I do that every day, washing clothes is once a week. I'm like, what do you do every day that's active? That's not scheduled, like, or you're trying to make the actual attempt. So I think it's now become a much more important thing.

Starting point is 01:02:38 And you're right, Adam, we're gonna see what's gonna happen because in the past, this was not an issue with kids. You didn't have to get kids to be active. Today, kids are now inactive like their parents are. Yeah, and I think that's a big factor that we used to move a lot more. And then the food was a problem because there wasn't as much awareness in terms of

Starting point is 01:02:59 like the quality of food or whatever factors contributed towards obesity, like just from consumption. But now it's like, okay, now we have this phone, we have the distraction to Adam's point where I find, you know, I stress out the most about what we're gonna become because it's such a distraction. Like it literally will, like you could be mindlessly sucked

Starting point is 01:03:24 into this process and be addicted to this process, not even know you didn't move for all this, you know, long period of time. And then on top of that, like you may be eating some shit just because like your body's craving something and you don't even realize, like it feeds into this sort of mindless experience of that, that, you know, now the awareness is out, you know, out the door. Yeah. In the past, too, I would be like, well, it's bad food habits because trying to work out

Starting point is 01:03:55 to lose weight without fixing your diet, you're not going to lose that much body fat. Fixing your diet, you can definitely lose a lot of body fat. And I thought, okay, obesity, that's the big problem, so it'd be bad. Food habits. But now we're looking at evidence that shows that people who are active and exercise who are also overrate, now I'm not talking about the super obese,

Starting point is 01:04:15 I'm talking about like 30 pounds overweight, they've got good health. So you can actually have good health in a pretty wide range of body fat, you know, everywhere from for a man between 7% body fat, which is shredded to maybe 18, 19% if they're active and they're fit, the negative health effects associated with just obesity are actually pretty minimal as long as they're active and fit and all that stuff. So that is also kind of changing my mind. And then in the past, we used to think that overweight people

Starting point is 01:04:47 would have a lot of strength and muscle because of the simple fact that they're carrying a lot of weight. What we're finding now is that's not true. They're finding high levels of sarcopenia, which is muscle loss in the obese, in the severely obese. So because of their lack of activity. So I think now, I think I'm definitely tilting more towards the desk job stuff than I am. I just think there's more awareness around

Starting point is 01:05:12 food, right? Like I mean, we talk about organic foods weren't even in grocery stores 10, 15 years ago or whatever it was, right? I mean, and now you see that everywhere, you have companies like the thrive markets that are popping up. You have a lot of, you have a lot of people becoming aware that there's a lot of foods out there they should be careful. So there's just not a lot of people that I think they're talking speaking to the lack of movement, the posture, and the negative effects of these tablets and phones or else we wouldn't see all of our kids glued to them already. So and that's just because I don't, I don't think the worst is here yet. I think we are at some of the worst times with obesity, even though I know all the statistics show that we're continuing to still go up or also going up as a population.

Starting point is 01:05:53 So I do think that that the pendulum is kind of peaking over there. And we're going to see it swing hard the other direction with the lack of movement and the posture thing I think is going to be it's going to be really crazy when we start seeing teenage boys and girls who can't perform certain movement because they've literally like rounded their bodies and shit. Well, dude, life expectancy is actually dropped for the second time in a row in modern times in America and part of it is because of suicide and opiate overdose, but the one that scares me a lot is the suicide increase. And I'm pretty sure opiate overdose are connected because why do people do take tons of opiates, right? Cause they're depressed or whatever.

Starting point is 01:06:32 Activity is a phenomenal singular thing you can do to alleviate things like anxiety and depression. Studies have shown this time and time again. Not only that, but we've also seen studies that show that there's a direct correlation between your posture and your mood. So if you- Oh, there's a feedback, absolutely. Yeah, so if you, if we start rounding and rounding and closing and closing our bodies for years and years and years, it's just naturally going to make you more and more depressed. There's a circular feedback loop that happens with that, which is interesting. If you are anxious or depressed or stressed out, you will hold a particular type of posture.

Starting point is 01:07:09 So like a classic example would be the emo teenage girl who shoulders forward, hairs in front of her face. Yeah. Because she's super insecure or super whatever, right? Feeling bad about herself. But that posture also feeds right back into your brain, telling your brain how you should feel. And they've shown that, they both feed each other. So simply by changing your posture,

Starting point is 01:07:31 your brain receives a signal that says, wait a minute, we should feel better because we're standing in a particular way, and it actually can help change or break that loop. But if you stay in that loop where you're already anxious and depressed, you've got bad posture because you're inactive. The bad posture then tells your brain, yep, keep feeling this way and it just amplifies.

Starting point is 01:07:49 You're getting that power triple extension pose. Next question is from Patrick DeNava. As a trainer, how do I keep clients accountable to the simple tasks that I asked them to do? Do a better job. No, you know what? Come on. You know what? Come on. You know why? Let me tell you why I'm saying this,

Starting point is 01:08:08 because a lot of trainers like, my clients, they don't do exactly what I'm telling them. Well, first of all, it's not your job to keep them accountable. So forget that, that's not what a trainer does. What a trainer does is you train people when they're with you, you educate them and you communicate them to them in a way that gets them to understand for themselves what they need to do to get where they wanna go.

Starting point is 01:08:31 You are a mere, in a sense. And this is different from person to person. So what you think are simple tasks, obviously, are not simple to this client. That's the disconnect, right? Change it, change it. Like, I had, this was a fucking learning lesson for me about, I don't know, five years into my career

Starting point is 01:08:47 as a personal trainer where I'm thinking to myself, like, why can't you just eat the macros? It's so simple, you know, and at some point, I'm like, wait a minute, why don't I just, like, make them drink more water? But let's just start right there. And the way people build confidence and the way you can get your clients to do these big tasks

Starting point is 01:09:04 is to get them to do this small shit that you know that they can do, that they know they can do, and then build their confidence to move up the ladder. And it's not gonna feel like this whole, because I had a lot of trainers that did this and I used to have to sit them down and talk to them where they, it's like, okay, I'm gonna text my client right now, make sure that they're eating the right thing.

Starting point is 01:09:21 And oh, did you eat bad? We gotta talk about that. It's like, that client's not gonna stay with you very long. You're not gonna do a very good job if you keep down that. No, you need small wins. You need these things to build off of. And really like, I mean, if, obviously,

Starting point is 01:09:33 it's a confidence thing too. It's like, I mean, you don't think they go home and like sweat about the fact that, oh no, I'm probably shouldn't be doing this. Like constantly just beating themselves up and that's how they got there. You know, like, let's get them to be like, oh, I'm stoked. Like doing this, like constantly just beating themselves up, and that's how they got there. You know, like, let's get them to be like, oh, I'm stoked.

Starting point is 01:09:48 Like, this one thing, I gotta start eating like some kale. Like, let's talk about that. How many people, how many times do you guys think people think about working out with a trainer before they actually hire and work with a trainer? There's studies for this. It's like three months. Yeah, that's like three months and sometimes longer, right?

Starting point is 01:10:07 Just so the very, the simple fact that your client is working out with you to them was a pretty big step. And I had clients like this that just didn't do anything else. They worked out on me two or three days a week. They didn't do anything else with diet. They didn't do anything else with stuff on their own. But I was like, okay, at least they're coming to see me

Starting point is 01:10:26 two or three days a week. Let's keep going. And every single one of those clients, over time, and sometimes it took a long time, over time, little by little, shit would improve. Whereas three years later, their nutrition is a lot better than it was when we first started, but I was just because they were consistent with me just to begin with, you know.

Starting point is 01:10:47 Well, at first I would say ask better questions or be more specific because simple tasks is so vague that I have no idea what we're talking about. Are we talking about telling your client to drink four glasses of water and that's a simple task you're thinking, or is a simple task for you, meaning that you want them to log all their food consistently for a week, like, and you consider that a simple task you're thinking, or is a simple task for you, meaning that you want them to log all their food consistently for a week, like, and you consider that a simple task and they're not doing it. So, and both those, I have different advices to give to you.

Starting point is 01:11:12 So, I think if you want a better answer from everybody too, I think you've got to be more specific with what you're challenged with. In my experience, when I have a challenge with clients adhering to anything that I'm telling you to do, it's because the task is not simple and or I'm giving them too many tasks. And we've talked about this on the show before that when I start off with somebody it is,

Starting point is 01:11:35 I'm not giving them anything, in fact they're giving me. I wanna see everything they're doing, everything from movement and steps and their workouts and their food that they're currently eating without trying to impress me. I want to see normal, I want to see normal Patrick for one week and from there is where I then give them these tasks and I start as simple and as low as possible and I drill that one task home until it's become a habit and then I add on to that task and at one task home until it's become a habit. And then I add on to that task. And you might have somebody who you think

Starting point is 01:12:07 is a very simple task like Sal said, but it's not simple to them. It's obviously not if they're not executing it. Do you guys remember that psychology researcher that we had come in once and do and analyze our personality? Yeah, yeah. Remember her? So she was a client that hired me.

Starting point is 01:12:22 And these were her literal words when that she first hired me She was referred by one of my doctor clients So she comes in and she literally says this to me. I'm not working out more than once a week and I'm not gonna work out on my own I'm like, okay, this is what we're gonna start with. Here's what I could do with my demand and I'm very honest with her Okay, that's fine. We're limited. However once a week is better than no times a week Here's what we can do with once a week. Here's what we can achieve. No problem. And she was shocked because she had gone to other trainers who had told her, no, sorry, if you want to work out with me, you got to come four days a week or you got to do stuff

Starting point is 01:12:54 on your own. And I said, that's fine. We'll just do once a week. We'll work with what we can. And you know what's funny? Over time, this young lady started working out on me twice a week. Then she came three days a week. Then she started working out her own. Then she cut sugar out of her diet. Then she changed her diet. Then she kind of became like this health fanatic, but it took years, but had I been the trainer that I was early on, which was like,

Starting point is 01:13:15 no, you're doing it this way. And this is a simple task. Who cares? Come in twice a day and try to push her. And what of it? She would have never come at all and I would have lost that person and I would have failed as a personal trainer.

Starting point is 01:13:25 Well, this also feeds into the sales part, which I know some of the trainers that listen to us appreciate this side of it is if you have a client that is struggling with one simple task and you know they need to do 15, 20 other things, you're now building out your, what you plan to be doing with them over the next three, six, nine, 12 months. And that's how I would tell them. I say, listen, here is the ultimate goal. The ultimate goal is we're eating like this. We're training like this.

Starting point is 01:13:50 Your calorie intake is like this. You feel like this when we work out. Your sleep is like this. Your posture is like this. You move like this. Like, I'm giving them all these things that we are working towards. And then I scale it all the way back to where you're at

Starting point is 01:14:02 currently now. And then I focus on one task or one thing that's going to hit us in that direction. And so while I'm training them, and I'm getting them to nail down that one thing, and they're like, well, what about all this other stuff you said we're going to do? Like, we're not going to do that until I've prioritized as your trainer. That's what you trust me to do. It's a prioritize all the things that I need you to be doing. And we're starting off with the most important thing I need you to do, which is this.

Starting point is 01:14:26 Once you create that as a habit, I'm now gonna build upon that, and then I'm gonna make that a habit, and then I'm gonna build upon that. And what's beautiful is most people have a lot of things they need to work on, and if you lay that out really well, you've laid out the next months and potentially years that this person's gonna be training with you,

Starting point is 01:14:42 and it makes a lot of fucking sense, and you'll actually have a lot of success because you're only throwing one thing at a time at them and getting them to make that happen. Yeah. Towards the end of my career, I realized, you know, getting them to understand and trust that you have them and you can steer them in the right direction is everything from the beginning. And so, you know, a lot of it is led by you.

Starting point is 01:15:03 And this is, you're making them comfortable. But there was this shift where I would start to sort of turn that coin to them and I would challenge them. Like every time you're with me, you need to ask me questions. Like you need to ask me, like what's, like what I should be do, what, you know, why are we doing this exercise? Like, you know, what do you think about this food that I've started to introduce?

Starting point is 01:15:25 What do you think, like, then it starts, then they start to internalize the process that way. And so for me, it was always tough because I'm always like hammering them with like, this is, I'm the Oracle, I'm the guideline for you. Like, you know, I'm like, this, I'm like Google in a sense. But it's like, I need that that I need for them to own it. You need to own your own experience.

Starting point is 01:15:47 And so like I will help to get you and do these little mic returns for you to stay on the right path. Excellent. Well, listen, I'm going to read something because I won't share who it was because she's a friend. And you know, this is the type of stuff like, and I guess it doesn't matter how long you've trained with someone and you know these answers, this still happens with clients is,

Starting point is 01:16:10 they forget the importance of laying the foundation. And I'll just explain what this person wanted to do, this person wanted to do a show, when a training get ready for a show in like four months in June or with that. I said, this is my response. Don't talk to your clients this way, but you have to have a really good relationship to go here, but you'll get the gist of this, right? I said, you should get punched in the mouth for even saying time frame with our, without

Starting point is 01:16:37 first tracking and finding out exactly where your clork maintenance is, movement wise, body fat wise. From there, I will tell you if it's short time frame or a long time frame, a realistic goal is half a percent of body fat per week and it's very healthy, with a very healthy metabolism. If your calorie maintenance is under 2K right now, you can add two, I said you can add weeks to that goal for sure, first speed the metabolism up

Starting point is 01:17:00 before you even try and cut. So 16 weeks out is enough for reducing approximately 8% body fat in a perfect world. before you even try and cut. So 16 weeks out is enough for reducing approximately 8% body fat in a perfect world. So June is closer than you think. I said, I have no idea where you are right now, but you better be thinking these types of things before you go that route.

Starting point is 01:17:14 And there's steps to this process before you throw the whole kitchen sink at your clients and you've got to get them to focus on these. And I guess, and as an example, I'm showing you as somebody who I've probably drilled this into a million times, and I still have to keep reminding. That is part of the job as a trainer,

Starting point is 01:17:31 is they kind of forget that. They put that all on you to be that reminder for them, and you just got to keep reminding that there's this, there's a huge long-term goal that we're shooting for, and my goal right now is to get you to create good habits that are going to result in that long-term goal that we're shooting for. And my goal right now is to get you to create good habits that are going to result in that long-term goal, or else it'll never be long-term success for you. And then, like Justin said, getting them to believe in you

Starting point is 01:17:54 that you have this ability to give them that direction and then laying it out for them. And again, that sets up the resign. It sets up this training that you're gonna be doing with them for a long time, because it doesn't happen overnight. Excellent. Look, go to mindpumpfree.com and download our guides. They're all free. They're great content we created.

Starting point is 01:18:13 Them to give people great information on things like how to develop your arms or your legs or your midsection or how to become a more successful personal trainer against mindpumpfree.com. Also, you can find our individual social media pages on Instagram. You can find Justin at MindPump Justin. You can find me at MindPumpSoul. And you can find Adam at MindPump Atom. Thank you for listening to MindPump.

Starting point is 01:18:34 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 Superbundle at MindPunkMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal and Amin Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos,

Starting point is 01:19:06 the RGB Superbundle is like having sour, animal, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-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. you

Mind Pump: Raw Fitness Truth - 984: The Impact of Sprint Intervals on Strength Gains, the Greatest Health Threat, When to Sleep vs Working Out & MORE

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