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2114: What to Do if You Aren’t Seeing Results in the Gym, How to Add Depth to Your Squat, Why Too Much Cardio Will Kill Your Gains & More (Listener Live Coaching)

1 hours 30 minutes 7 seconds

🇬🇧 English

S1

Speaker 1

00:00

If you want to pump your body and expand your mind, there's only 1 place to go. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.

S2

Speaker 2

00:13

You just found the most downloaded fitness, health, and entertainment podcast in history. This is MindPump, right? Today's episode, we answered live callers questions, but this was after a intro portion.

S2

Speaker 2

00:24

Today was 52 minutes long. So we talk about fitness, current events, family life, and much more. By the way, You could check the show notes for timestamps. If you just want to fast forward to your favorite part.

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Speaker 2

00:34

Also, if you want to be on an episode like this 1, email your question to live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first 1 is NCI. They're 1 of the best coaching certification courses you'll find anywhere.

S2

Speaker 2

00:48

So if you want to be an online coach or trainer, and you want to become successful as defined by your clients, getting great results, but also as defined by you making money so you could support yourself doing what you love. Go check out NCI. And right now they're giving away a full ride scholarship and you get all their courses Set up for you. It's very very valuable.

S2

Speaker 2

01:09

Here's how you can enter to win that go to NCI certs So that's C RTS comm forward-slash sixth dash birthday dash Scholarship, So it's their sixth birthday. So again, it's nciserts.com forward slash sixth with a 6. So the number 6, th dash birthday dash scholarship. Now this episode is also brought to you by another sponsor, Juve.

S2

Speaker 2

01:33

They make red light therapy that actually works. So when you read studies on red light therapy, how it helps speed up muscle recovery, regrow hair, improve the health and appearance of your skin and more, They're using red lights that are done a particular way. Well, Juve is the only 1 on the market that you could buy for your home that really does this. It's a great company.

S2

Speaker 2

01:53

And right now they have a special. Go check them out. Go to juve, J-O-O-V-V.com forward slash mind pump. Use the code mind pump and get yourself a discount.

S2

Speaker 2

02:02

We also have a sale this month, maps starter. This is a beginner workout program with weights. So it's a strength training program is 50% off. And then we have a starter bundle, which includes maps anabolic and maps prime.

S2

Speaker 2

02:15

That's also

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Speaker 1

02:16

50%

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Speaker 2

02:16

off. So both 50% off starter by itself, 50% off. And then the bundle that includes anabolic and prime is 50% off. So if you're interested, go to maps, fitness products.com and then use the code July 50 for that Discount.

S2

Speaker 2

02:30

All right, here comes a show. All right. There's 1 way to more than triple your odds of long-term fitness and health success. In fact, the thing I'm about to say is probably the most reliable way That you can dramatically improve your odds of long-term success hire a good Trainer or a good coach by the way, I say good because hiring a bad 1 isn't gonna help you But if you find a good trainer or good coach, you'll more than triple your odds of success.

S2

Speaker 2

03:00

What does that look like? Well for the average person when somebody loses weight, they probably will succeed long-term by about 5 to 10% of the time. It's not good at all. With a good trainer or a good coach, you're looking at between 30 to 50%.

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Speaker 2

03:15

Now that doesn't sound great, but it's phenomenal when you compare it to the alternative. So, if you want to go from almost 0% success to something like 30% to 50% success, hire yourself a good coach. There's nothing better. You know what's funny about that stat, by the way?

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Speaker 2

03:30

Personal training and baseball, right? Those are the 2 things where if you hit, you like bat for like, you bat

S1

Speaker 1

03:36

300,

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Speaker 2

03:36

pretty good.

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Speaker 3

03:37

If you fail more than half the time, you're still

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Speaker 4

03:40

really good.

S2

Speaker 2

03:40

You're still crushing, right?

S5

Speaker 5

03:41

I see where you're getting this.

S2

Speaker 2

03:42

Yeah, if you're a trainer and you get like 30% of your clients to have like, you know, long-term success as defined by, they lose weight or they get fit and then they maintain it forever. Like it's something they develop. It's a relationship that they keep going on for the rest of their life.

S2

Speaker 2

03:57

Like you're killing it. You're really doing a great job. But I mean, still 30, you know, 30, 50%, still,

S5

Speaker 5

04:03

you know. Yeah, I was hoping you weren't gonna like because when we had this baseball Game that we we had did with our personal trainers before it was pretty depressing Oh, I had a lot of expectations about how fit and athletic and awesome it was gonna be, and everybody just completely sucked.

S2

Speaker 2

04:21

Yeah, they don't have no skill. Yeah, they're all strong.

S5

Speaker 5

04:23

Baseball, personal trainers, it's not a good mix.

S2

Speaker 2

04:26

No, no, no.

S3

Speaker 3

04:26

You know, this is actually the stat that I think eventually made me tired of personal training.

S4

Speaker 4

04:35

I

S3

Speaker 3

04:35

had a hard time with making peace with that. And I don't think, I didn't go into it knowing that stat. Like I didn't realize, I thought that way more people had way more success with weight loss, especially if you had the formula, right?

S3

Speaker 3

04:50

If I knew what you needed to do macronutrient-wise, program-wise, things like that, that there'd be a much higher success rate. But even when you're really, really good, you're only clipping at 30% if you're lucky with your clients. And so 70% of the time you fail, that gets- They

S5

Speaker 5

05:04

just eat at me

S3

Speaker 3

05:05

quite a bit. No, I mean, I really think that's what pushed me into management and I liked training less because I got tired of that. I got tired of, and there was much more success with coaching trainers, teaching trainers how to build their business and be successful.

S3

Speaker 3

05:22

Even though there's a high turnover rate, even on trainers, I felt I had more success helping them than I did with clients because, And now a lot of that, I think it's important to note that a lot of that has to do with adherence, right? Because there's a large percentage of that 70% that fail, more than half of them, it's purely because they don't even adhere to the advice.

S1

Speaker 1

05:44

100%.

S2

Speaker 2

05:45

Absolutely. Yeah.

S5

Speaker 5

05:45

Look at the stat of like somebody just coming to the gym without any kind of coaching and guidance. Oh Barely even there.

S3

Speaker 3

05:52

So we used to have a we used to have a stat at

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Speaker 1

05:54

24

S3

Speaker 3

05:56

That if the if a person got a gym membership Without a trainer they fell off in the first 3 to 7 months on average. If they got 5 personal training sessions, that was it.

S2

Speaker 2

06:08

Which is nothing.

S3

Speaker 3

06:08

Yeah, which is nothing. 5 personal training sessions with a trainer, that average person would stay Longer than 3 plus years. I mean, so I mean that's huge.

S2

Speaker 2

06:19

That's huge return Yeah, I mean first off this highlights just how hard it is, right? So because people listen like oh my god, that's Wow, you're considering really good success rate, you know

S1

Speaker 1

06:28

30 40 50

S2

Speaker 2

06:30

percent, you know, so half or less But yeah, but that's because it's hard. The modern world and our lifestyle, just the default lifestyle, is designed to make you obese and unhealthy. You literally, literally have to be weird.

S2

Speaker 2

06:46

You have to be on the fringe. You have to be not normal or not average in order to maintain a healthy body and a healthy, you know, good fitness and good mobility for the rest of your life. You can't be like most people. And that's hard.

S2

Speaker 2

07:03

Like think of anything that is against modern society, against what you would do on a regular basis. That means you have to develop behaviors and disciplines and structures that you're not going to get normally. You're not going to learn it at home growing up. You're not going to learn in school.

S2

Speaker 2

07:17

You're not going to learn at work. It's just not going to happen. So that's why the success rate is so low. All the cards are stacked against you.

S2

Speaker 2

07:25

Now that being said, this is just reality. This is just reality. Here's your 2 numbers. 0 to

S1

Speaker 1

07:31

5%

S2

Speaker 2

07:32

success versus maybe 30, 40% success, okay? So obviously one's a lot better than the other. So your best bet is to hire a coach or trainer.

S2

Speaker 2

07:42

And by the way, that 30 to 40% success rate, what's thrown into that are people that work with a trainer for 2 months or 3 months or whatever. People that work with a trainer for a year or 2 year consistently, I bet you that number is probably double that. So, because towards the end of my career, my success rate long-term with clients was pretty high. I would say probably closer to 70% of my clients develop really good behaviors, but these are people that work with me.

S5

Speaker 5

08:06

The long-term ones.

S2

Speaker 2

08:07

Long-term, right? Long-term. So that's, that's what you have to understand and consider, but there's nothing more effective than hiring a good Guide because this is a process.

S2

Speaker 2

08:17

This is not a you know, I thought the same thing Adam when I became a trainer I thought well, I'm just gonna give people the answers. Mm-hmm, and they're gonna follow it and that's gonna work Well, that's that's like nothing. That's nothing I thought success where I was getting people to lose weight and I got everybody lose weight But nobody kept it off and that same thing I remember when I figured that out, and I was like, wow, this sucks. Like, I got to keep getting new clients, and ones that fall off end up getting out of shape.

S2

Speaker 2

08:41

Like, when does this stop? When am I able to really fix this?

S3

Speaker 3

08:44

I think that's the other part that was really hard as a young trainer is people just hire you and they just want the answers. And so when you've- Because

S2

Speaker 2

08:54

they don't know. They have no idea.

S3

Speaker 3

08:55

Yeah. And they don't realize that even if I just give you the answers, If I just give you the answers, you're more than likely going to fail down the road. And so, you're in this service-based business, and you're trying to build your business and your book, and you have these people that are hiring you, and they're like, just tell me, just tell me what I need to eat, Just tell me what I need

S2

Speaker 2

09:16

to do.

S3

Speaker 3

09:17

Everybody says that. And when you're young, it's kind of like, oh, fuck, you know, we can tell this person like, no, it's not how this is going to work. Like later on when you build confidence and you have the track record, sure, that's easy to have that attitude.

S3

Speaker 3

09:30

But when you first start out, it's really difficult to overcome that objection as a trainer, you know Or how do I fight? How do I solve this this problem there people are telling me what I need to give them in reality? If I just do that, even if we get to our goal say in 3 or 6 months They're gonna put it all back on after they leave. Yeah.

S5

Speaker 5

09:49

I mean, we're in the information age. A lot of this information is out there, you know, like to, to be able to research it and find like a good workout routine to find good nutrition, like, uh, programs and things like that. But to, to go through the process and to get in that mental place where, you know, you're, you're going to be successful and you're going to do it longterm and adhere to it.

S5

Speaker 5

10:09

That's a whole nother,

S2

Speaker 2

10:10

it's also to understand what to expect and what the process feels like and looks like, because that is a lot of people don't understand that. Oh, you mean when I first start this weight loss journey, I'm not going to lose weight? I'm going to try and build?

S6

Speaker 6

10:24

Yeah.

S2

Speaker 2

10:25

Oh, you mean protein and calories, I have to increase them a little

S5

Speaker 5

10:29

bit and

S2

Speaker 2

10:29

fuel that? You mean workouts aren't going to feel like I'm dying. It's going to feel like a, you know, I'm kind of like easy at first.

S2

Speaker 2

10:36

Cause I got to get my bot. You mean I have to learn these skills of movement. I can't just go to the gym and beat myself up. Um, like, and what does that feel like?

S2

Speaker 2

10:43

And what does this process look like? Oh, there's other signs to look for. Like maybe the scale's not moving down, but wow, my energy is better. My libido is better.

S2

Speaker 2

10:50

Um, I have better movement. I didn't even know to pay attention to those things. This is what a guide, you know, helps provide for you is helps you along that path and that helps modify and teach you how to read your own body. But you know, 1 of the challenges with this, and there's more resources now, but 1 of the challenges with this is trainers were never trained on this.

S2

Speaker 2

11:11

When we learned how to become trainers, They teach you biomechanics. They teach you calories, proteins, fats, carbs. That's it. They don't teach you any of this other stuff.

S2

Speaker 2

11:22

You have to learn through experience. You have to learn through at least 5 years of training people, how this works, how this doesn't work, and what happens. And there was no courses at the time. There are now.

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Speaker 2

11:31

But at the time, there were no courses that taught you this. You had to kind of figure this out on your own. It was a lot of trial and error. And the ones that stuck around were the trainers that really cared about people and really were able to like, you know, crush their own egos and figure out that they were not doing a good job and all that stuff.

S2

Speaker 2

11:46

Nowadays, thankfully, you have companies like NCI where, you know, the reason why that's the only certification course we officially work with is because that's what they focus on. No other course really does that right now. Like there's really no course that teaches you this entire process. All the other courses are still about the X's and O's and the connecting dots.

S2

Speaker 2

12:04

That's part of the formula. But the other part of the formula, I would argue, is much more important.

S3

Speaker 3

12:07

The application.

S2

Speaker 2

12:08

That's

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Speaker 3

12:08

it. That's everything. I don't know of anybody else that's doing it like them. I mean, that was what was so attractive to their business was that it wasn't, not only were they on point, like a precision nutrition is a popular nutrition certification in our space.

S3

Speaker 3

12:27

But again, it's very formal, just like all the other national certifications where it's like, so it's very science heavy, very basic protocol heavy. It's not like application. It's not like, well, what do you do if they want to do this? And how

S2

Speaker 2

12:41

do you communicate to them of this?

S3

Speaker 3

12:43

Yes. And so I think that's what NCI did such a good job was filling in that gap. I mean, a lot of that I think of what attracts people to the podcast is that, is that we help kind of fill in a lot of those places. Because there's nothing on the podcast that we talk about that you can't chat GBT or Google search

S4

Speaker 4

13:01

now.

S3

Speaker 3

13:01

I mean, you can, you can literally find the information, but it's the application process, the communication that we have on the show that we talk about for an hour. So all the nuances, because it's not black and white. And NCI does a really good job of, I think, bridging that gap between your standard certification and then like how to really apply that to clients.

S2

Speaker 2

13:22

All right, so I wanna address the elephant in the room because I guarantee people watching us on camera right now are like, why is Sal and Adam so dark?

S5

Speaker 5

13:28

Why has it gotta be an elephant?

S2

Speaker 2

13:30

Yeah. And why is Justin red? What happened? Everybody's skin.

S2

Speaker 2

13:36

We got back from vacation. It was a good time.

S5

Speaker 5

13:39

How'd you guys, this is like tan. I love it. Like the red is tan

S2

Speaker 2

13:42

for me. Adam and I look like We were on the beach. You just look like you're embarrassed By the way, dude, you got to use the red light therapy for that really for somber,

S3

Speaker 3

13:55

okay

S2

Speaker 2

13:55

Yes it will make it will do

S5

Speaker 5

13:57

that to my back cuz so I actually like was pretty happy with the fact that I didn't get like too crispy or anything like I didn't There's levels you guys

S3

Speaker 3

14:08

did you lay out at all? I mean, did you actually lay out by a pool? I know you guys did a lot of stuff.

S2

Speaker 2

14:12

Yeah, so Justin and I were Yeah, that was a good time you guys did all I mean your kids are old enough you guys did a lot of event

S5

Speaker 5

14:19

Well, that's the thing I just had to keep them busy and honestly It's the best recipe because then their behavior and everything they don't like just attack each other constantly They're like they were like totally like cool and We had a great time with the kids because we kept them busy, you know, and like we, we, we staggered it. So we do some days where we're chill and we're doing the pool thing and all that. But like, we would definitely do the adventures and all that.

S5

Speaker 5

14:41

Like you know, we, we kind of undulate it. But yeah, I mean, I, I did get a lot of sun. Like I was out in the pool and I was out there, you know, getting a lot of exposure, but was constantly kind of like getting sunblock and all that. So I had to make sure I didn't get too crazy.

S2

Speaker 2

15:00

What did you guys, you guys did horseback riding? I saw that

S5

Speaker 5

15:02

horseback riding. We did this boat tour where it was It was like on those inflatable boats that Is

S2

Speaker 2

15:10

that the 1 they canceled and they redid it

S5

Speaker 5

15:12

they cancel we did we did we did it a couple days later.

S3

Speaker 3

15:15

Okay

S5

Speaker 5

15:16

Epic it was it was good because it was like the best weather We went further than we've ever been. Cause we did it 1 time before, but this time we went all the way to the Poly coast to the very end. And so there was this 1 part where there's this cave tunnel.

S5

Speaker 5

15:29

And, um, So we went through a couple I we've been through before there's this 1 I didn't know they had at the very end and he just like decides to bomb it and he's like going full speed into a Cave and I'm like, oh shit Just like holding on for dear life And he just knew exactly that, you know, the dimensions of it. So it was able to kind of like go in and like go through the other side, clean and everything. We didn't hit anything, but I just, it was dark. You had no idea where we were going.

S5

Speaker 5

15:59

Like, I was just glad that he knew, like We had no idea. It was just like, he was just going full speed into this cave. That was pretty sketch. I'm so

S2

Speaker 2

16:08

glad I canceled mine. Oh, you would have loved it. No, we definitely would have.

S2

Speaker 2

16:10

You would have loved it.

S5

Speaker 5

16:13

This guy was like cabana-ing the whole time.

S2

Speaker 2

16:15

I did. So you guys did those 2. Did you guys go hiking?

S2

Speaker 2

16:17

Did you do Waimea or anything like

S5

Speaker 5

16:19

that? Yeah, we did a hike, which was like this 1. I actually preferred the 1 we did last time But this 1 was like all out in the open and we went about halfway And realized that like To be able to get back up. We're not gonna be able to go.

S2

Speaker 2

16:32

Wait, which 1 was it? What's right?

S5

Speaker 5

16:33

It was it was why man, but it was like It was a different it was a different hike It was cool. It was fun. It was really that was a challenging hike.

S5

Speaker 5

16:42

It wasn't anything relaxing about

S2

Speaker 2

16:44

I love I love Hawaii I love it's like if you like outdoor shit and like jungles and hiking and stuff like that.

S3

Speaker 3

16:51

That's where all the locals, the locals love that more than anything else. It's the most islandy feel. It's the least touristy.

S3

Speaker 3

16:56

Yeah, I love it.

S2

Speaker 2

16:57

I love the islands. I've been to Waimea, so this, obviously I have 2 little ones, so we don't do anything. We just go and we stay by

S5

Speaker 5

17:02

the pool.

S2

Speaker 2

17:03

The pool and the beach. I don't

S3

Speaker 3

17:05

know if that would be different if you didn't have kids

S2

Speaker 2

17:06

or not. No, I did it.

S6

Speaker 6

17:08

Hold on.

S3

Speaker 3

17:09

Let's be honest, dude. Hold on.

S2

Speaker 2

17:11

Well, okay, truth A, to be fair, when I went with Jessica, it was just her nights when we first started dating.

S5

Speaker 5

17:16

And I had the, you know. Well, she's adventurous. Correct.

S5

Speaker 5

17:19

Yes.

S2

Speaker 2

17:19

And I'm in love at the time.

S6

Speaker 6

17:21

Yeah, yeah, exactly. Sounds like it'd be awesome. Yeah, you

S3

Speaker 3

17:22

try to get some, you

S6

Speaker 6

17:23

know what I'm saying?

S3

Speaker 3

17:24

So she's like, so.

S5

Speaker 5

17:25

Oh, I love that she pressed him on that though. She's like, get some out in the outdoors and everything.

S3

Speaker 3

17:30

Oh, I mean, I can only tease so far because I'm 100% that way. I mean, I'm just, vacation for me is a pool and book and like, I don't wanna move. I don't wanna make any, I wanna make no plans.

S3

Speaker 3

17:41

Like Cassie, my sister and her husband, hopefully she doesn't get mad at me for bringing this up, but they got into a fight before we come in, because Tom is like extreme level of Justin and Courtney. Like, they go hard-core adventure, and they are detailed, planned. Like, before they go to vacation-

S2

Speaker 2

17:58

Like day 1 of this, day 2 of this.

S3

Speaker 3

18:00

Not only day 1 this, day 1, we get up at 09:00, we do this, we stop at this breakfast spot at 10 30 Then we do this thing and then we catch lunch at 02:00 at this famous taco spot here Like I mean he

S2

Speaker 2

18:11

oh wow

S3

Speaker 3

18:12

maps out and they're they're on the go always and you know We came we went up to truckie for the week and she lives nearby there, right? So, I had a bunch of my family that was up there. So, of course, my sister wanted to come over and see family.

S3

Speaker 3

18:28

And it was telling Tom, like, hey, I want to go over and visit Adam. He's like, okay, well, what's the plan? You know, it's, you know, it's my brother, you know, there's, there's no real plan like that. He's like, well, what do you mean?

S3

Speaker 3

18:37

Like, well, what day are we going to go over there? Well, I don't know. 1 of the days we'll go over there. He's like, well, I got my mountain bike,

S6

Speaker 6

18:42

I got this going on.

S3

Speaker 3

18:44

And so I know like, I'm the reason why they get into it because they'll call me and I'll be like, I have no plans. I'm all, ask me that morning how I feel. Like, I'll tell you what I got going on that day.

S3

Speaker 3

18:54

And I'm like, my attitude's this, like, hey, if you stop by, that's great. If you don't, I understand. If you're busy and stuff like that, but This is what it looks like when I'm on vacation.

S2

Speaker 2

19:02

I got this classic. So you guys must have been by the pool or the lake?

S3

Speaker 3

19:05

Yeah, we were at the lake almost, either the lake or by the pool, you know, the pool at our Reno spot. The Max loves that.

S2

Speaker 2

19:14

So it was hot up there?

S3

Speaker 3

19:15

Oh yeah, it got hot, but not the back half. So the first half was I mean, it was beautiful The hot was 85. Okay.

S6

Speaker 6

19:21

Yeah, you

S3

Speaker 3

19:21

know I'm saying that was the hottest day was 85 and we had 2 days of that I also golfed all day. So I'd golfed on the hottest day, you know, we were out at the pool a couple days We were on the lake a couple days. So I was out in the sun, but chill, everything was

S2

Speaker 2

19:35

safe. Yeah, no, we were by the pool or the beach all day. And then, so my son is my youngest, right? My Aurelius, he's like I am.

S2

Speaker 2

19:44

So it took me 4 days to get him to really go into the pool because he's super cautious. Yeah. There's in fact, at 1 point he had his life vest on, his hat, his little sandals, and he's standing, the kid pool is like literally this deep. It's only like, I don't know, like 12 inches.

S2

Speaker 2

19:58

And he's just standing with his feet and he's just looking around. I'm like, get in the water. No, they're just looking at everybody. I'm like, all right, whatever, bro.

S2

Speaker 2

20:03

Just stand right there.

S3

Speaker 3

20:05

I mean, Aurelius and Max are a lot alike in that sense. They both are very cautious. I mean, Max is going to be 4 years old this week.

S3

Speaker 3

20:14

And he still sometimes scoots his butt down the stairs.

S2

Speaker 2

20:18

It's just like, what's up, yeah.

S3

Speaker 3

20:19

Yeah, like you just, now granted his mother also like, so it started like, you know, she's always been really cautious with him going down the stairs and then like when we started letting him go down the stairs by himself. She'd be like, scoot on your butt. So she's trained him to do that.

S3

Speaker 3

20:35

And she still to this day, I hear her do it sometimes when he's like, all right, mom, I'm gonna go downstairs and get a banana. And she's like, all right, go down on your butt.

S6

Speaker 6

20:42

I'm like, let the poor kid go down the stairs like normal. He's gonna be 16 scooting on the fucking stairs, you know

S2

Speaker 2

20:47

what I'm saying? And his friends are gonna

S6

Speaker 6

20:49

be like, what the fuck are you doing? My mom always told me to scoot on my butt on the stairs. I was like, you gotta be careful how hardwire you are to

S4

Speaker 4

20:56

wire this,

S3

Speaker 3

20:57

you know what I'm saying?

S2

Speaker 2

20:58

But- Well, at 1 point, cause you know when you go, when you're on vacation with little ones, it's different, it's a different vacation. You're not, you're doing what they wanna do and it's busier and you gotta pack.

S3

Speaker 3

21:09

Bro, that's just life as a dad now.

S2

Speaker 2

21:11

It just is, right?

S6

Speaker 6

21:11

Every part of your day is the fucker about you.

S2

Speaker 2

21:14

At 1 point though, I had this epiphany where we're trying to structure their fun. Do this, do that, do this. And I'm like, you know what?

S2

Speaker 2

21:20

He's gonna just do, let me just let them do what they want and I'm just gonna hang out with them. I don't know why I keep trying to tell them what to do. So at 1 point, I'm like, I did that. I figured that out.

S2

Speaker 2

21:29

And what my son wanted to do is go play by the water fountain, play with the water. I'm like, all right, let's go do that. So we go over there and then I made a mistake and I made a total dad mistake. We were outside.

S2

Speaker 2

21:37

So I thought, oh, I'm gonna teach him how to spit water out of his mouth. Well, what do you think he did the whole trip at every restaurant? Were you with us when he did

S6

Speaker 6

21:45

that? Yeah.

S4

Speaker 4

21:47

We're at

S2

Speaker 2

21:47

a restaurant, nice restaurant. My son just walks up to me, pfft, all over me.

S3

Speaker 3

21:50

He's like,

S2

Speaker 2

21:51

oh man. He's like, dude,

S3

Speaker 3

21:53

that's the best.

S2

Speaker 2

21:54

Jessica looks at me all angry like.

S6

Speaker 6

21:57

Oh my God. Daddy

S3

Speaker 3

21:58

taught me that.

S2

Speaker 2

21:58

Yeah, like damn it. So now at home, that's what he's doing. He's just spitting everywhere.

S6

Speaker 6

22:02

Oh my God.

S2

Speaker 2

22:02

I'm like, no buddy, you gotta do it outside. He did it at Jason's house yesterday.

S6

Speaker 6

22:06

He did?

S2

Speaker 2

22:07

Yeah, because he's got grass in the back. He's got the fake grass though. Yeah.

S2

Speaker 2

22:10

But he's just spitting out like food. I'm like, no, he can't do that. He's like, why? It's outside.

S4

Speaker 4

22:15

I'm like, I

S2

Speaker 2

22:15

don't really see.

S3

Speaker 3

22:16

So I taught Max to piss outside which I'm sure you went through this also and so I've already had to like That's

S2

Speaker 2

22:20

all he wants to do now.

S3

Speaker 3

22:21

Oh, yeah, so we're like in public places. He's like, I'll just go Do that at home when we're at our woman or people yeah, Yeah, we don't do it when we're at public places. No, no, dad, just go pee right here.

S3

Speaker 3

22:34

And I'm like, no, no, no, we don't wanna do that. So yeah, it's those things when you don't really think all the way through. You're like, oh, this will be cool. I'll teach him that he can just go pee right here.

S3

Speaker 3

22:42

Hop out of the jacuzzi, pee on the tree right there. There's nobody around, It's not a big deal. And then they register that as like, oh, I could just go to the restroom like this now. Anywhere.

S3

Speaker 3

22:49

Yeah, it's like, no, it doesn't. Fair game. It doesn't

S2

Speaker 2

22:52

work that way. Son, let me talk to you about Megan's law list. You can't do that.

S3

Speaker 3

22:57

Dude, I have a story for

S6

Speaker 6

22:58

you guys I've been waiting

S3

Speaker 3

22:59

to tell you once we got together. So we went up to Truckee with my family that I've told you, you guys heard me tell the story, you guys know who Stephanie is. She goes, this was my like hardcore, conservative side of my family.

S3

Speaker 3

23:14

Like they had 5 kids, they were all homeschooled. They all end up having 4 or 5 kids, Stephanie has 5 kids, homeschooled all of those kids, grew up in church, very strict home they grew up in, very conservative, and a bit naive to some things. And I was the rebel bad cousin. I'd come over and they'd wanna hear about the latest hip hop songs that were cussing and saying bad stuff or the latest slang terms or whatever like that.

S3

Speaker 3

23:43

And so, and they'd sit around and I, So that was like how we grew up, right? So she's, and she had, and I absolutely love her and her family, her kids are amazing. And so she has this bit of, she's a little bit naive with some things, right? Well, she's got the 5 kids.

S3

Speaker 3

23:58

Her oldest, Rachel, is, I think she's at like, I don't know if this was when she was in high school or this was middle school, when she's at a church camp. And my cousin, Stephanie, she had bought all the kids these big beach towels and she got them so each kid had their own. So it was like, you have the banana 1, you have the palm tree 1. So they all have like their, their patterns on them that are like, you know, which one's yours.

S3

Speaker 3

24:22

So they don't fight over who's towel. Well, she, she does this, like, I don't know, a couple of weeks before they go to church camp kid, Rachel goes off to church camp. And it's like, I think the second day that they're there she gets a phone call from like the the major camp counselor there whether and they say Yeah, we're calling about your daughter's towel.

S5

Speaker 5

24:41

Oh, I guess

S7

Speaker 7

24:43

she's like eggplant.

S3

Speaker 3

24:44

She goes she goes No, she goes she goes what's wrong with it. She goes the marijuana leaf.

S2

Speaker 2

24:50

Oh, she didn't even know that that was a marijuana leaf?

S6

Speaker 6

24:52

So she had to Google marijuana leaf and look it up. She just thought it was like 1 of those Japanese plants.

S5

Speaker 5

24:58

Is this a Canadian?

S6

Speaker 6

25:00

Yeah, so I got a picture of it. I got a picture of it, dude. It's a fucking like wall weed plants all over.

S3

Speaker 3

25:08

Now it's colored, right?

S6

Speaker 6

25:09

It's like this purple and blue, at least all these, but it is marijuana leaves. Like crazy. She had no idea that it was that.

S6

Speaker 6

25:15

She sends her to church camp like that.

S5

Speaker 5

25:18

That's hilarious dude.

S6

Speaker 6

25:20

Oh my God. Yeah, she had a group. That's cute.

S3

Speaker 3

25:22

I know, it was like so endearing, right?

S6

Speaker 6

25:24

It's like she had no idea what

S3

Speaker 3

25:26

a marijuana leaf looks like or just a suit. I mean, and also in her defense, Like she found a website, it's like bananas, palm trees. I mean, it's all, it wasn't like on a stoner page where it's like marijuana plants, bongs, up in smoke.

S3

Speaker 3

25:40

You didn't have anything that said like lit or anything like that. It was just all these trees and plants and fruit. And then

S6

Speaker 6

25:48

marijuana leaves. And so she sent her kid off to church camp with that.

S2

Speaker 2

25:51

That is so cute. Oh

S6

Speaker 6

25:52

God. How old is her?

S3

Speaker 3

25:54

Rachel, so Rachel's in high school right now. In high school, wow.

S4

Speaker 4

25:58

Yeah,

S3

Speaker 3

25:58

yeah. So I saw the kids there like,

S4

Speaker 4

26:00

oh my God.

S5

Speaker 5

26:00

She's really into reggae?

S3

Speaker 3

26:01

Yeah, so I'll have to ask her what it was, because I know it happened in the last couple of years. I don't know if this was right before Rachel got into high school or she was in high school, but she looked like she was in high school in the picture that I saw, so it must have been more recent than I even think, so yeah.

S2

Speaker 2

26:15

Did you guys know the Declaration of Independence was written on hemp? You know that? Hemp paper.

S3

Speaker 3

26:20

Yeah. Well, they used to use hemp like crazy.

S2

Speaker 2

26:22

Yeah. It was actually, there were major crops.

S5

Speaker 5

26:24

William Hearst that like- Paper,

S3

Speaker 3

26:27

also clothes. It was really popular.

S2

Speaker 2

26:30

Yeah, no, Justin, a lot of people don't know that. William Hurst, right? Yeah.

S2

Speaker 2

26:33

He was a newspaper or he- He

S5

Speaker 5

26:35

had a big media newspaper publishing company.

S2

Speaker 2

26:38

Yeah, and he wanted, he was competing because he made, was it paper that he made from wood, pulp?

S5

Speaker 5

26:42

Yeah, I think

S4

Speaker 4

26:43

so, yeah.

S2

Speaker 2

26:43

And he wanted to crush hemp paper and stuff. So he put out these newspapers propagandizing against hemp.

S5

Speaker 5

26:50

Yeah, and it's terrible propaganda.

S2

Speaker 2

26:52

Yeah, yeah. And that was some of the first laws against it.

S3

Speaker 3

26:55

I was gonna say, that's what, I mean, there's all kinds of laws against it, but it's because it was super competitive, right? That was the reason why it got shut down and because you can make a ton of stuff with hemp.

S5

Speaker 5

27:05

So much. Yeah. Yeah.

S5

Speaker 5

27:06

Like, I mean, even wasn't it like rope and everything too and like

S3

Speaker 3

27:10

all kinds

S2

Speaker 2

27:10

of like... Was made by it.

S5

Speaker 5

27:11

Yeah. All kinds of like tapestry, like I forget like what other kind of materials, but there's like a ton of different things you can make.

S2

Speaker 2

27:17

Yeah, actually, if you look at hemp and the ability... The speed at which it grows... Better than cotton,

S5

Speaker 5

27:23

for sure.

S2

Speaker 2

27:24

And the products that it can create, it's actually a pretty damn versatile... Super durable. ...Crop.

S2

Speaker 2

27:29

Yeah, Super durable and great for the environment. Grows really fast, apparently easy to grow. Hemp, we're talking about, not necessarily marijuana, but pretty interesting.

S3

Speaker 3

27:39

That's wild.

S2

Speaker 2

27:40

That was the first propaganda.

S3

Speaker 3

27:41

What was, back to you guys' vacations, I wanted to ask you, especially you, you did so much. What was your favorite thing that you did while you were out there?

S5

Speaker 5

27:50

There was a couple of things, but I think, I mean, the boat tour was great, but I think honestly it was like, because the North Shore was open again, the last time I had gone, I think there was a landslide, a mudslide that prevented you from going up towards Princeville and all that up on that side. And so we were able to do tunnels, this beach that you can do snorkeling. And so we did that twice.

S5

Speaker 5

28:15

It was just so epic. The kids were... It was actually really cool because we kind of sat back and were watching the kids as they went back in and they, like, they were just like, oh man, I see the, like, you could just see their excitement as they're like seeing all the turtles and like all the stuff. Like they were everywhere.

S5

Speaker 5

28:32

They're like, The fish were everywhere. It was totally epic. That was cool.

S2

Speaker 2

28:37

We didn't do a ton, but we did go to Poipu Beach and there's a section there where sea turtles come up. So I don't know what I, Okay, I had a complete misunderstanding. So first of all, on the way there to Kauai, getting my kids excited, getting my son excited, I'm like, you're gonna see fish, you're gonna see turtles.

S2

Speaker 2

28:55

He's like, turo, turo. So the whole time he's like, I wanna see turo, I wanna see turo. So we're like, okay, we gotta go and see turtles. And so I asked people at the resort and they said, oh, Poi Pui, turtles come up.

S2

Speaker 2

29:05

Now I thought it was like little turtles.

S6

Speaker 6

29:06

I thought little turtles were like,

S2

Speaker 2

29:07

dad, I don't know why I thought that. Bro, they're massive, massive. So they all come up and we get there and they're already up on the beach, but they're not moving.

S2

Speaker 2

29:16

And it's, my son can't, cause he knows turtles that look like this, right? So he can't, I'm like, and you're, it's obviously kind of roped off, so you can't get close to

S3

Speaker 3

29:23

them.

S2

Speaker 2

29:24

And he's looking at them and I'm like, that's a turtle. And he can't, you can tell he's like, you know, it's a rock. I'm like, no, that's a turtle.

S2

Speaker 2

29:29

And then they start moving their flippers and his eyes open up and he realizes this is a giant turtle and he looks up and he goes, this is kind of scary. And I'm like, it's a little bit scary. I said, no, they're not going to get us. Don't worry.

S3

Speaker 3

29:43

I made the same mistake with Max last year when we went to Hawaii, we stayed at Turtle Bay. So, and that was my first time staying at Turtle Bay. And I just assumed Turtle Bay, gonna have lots of turtles, no turtles.

S3

Speaker 3

29:54

So the whole time I'm like, we're going to Turtle Bay.

S2

Speaker 2

29:57

You're like hyping it up.

S6

Speaker 6

29:57

Yeah, I'm hyping it up. We're gonna swim with turtles, this, because I've

S3

Speaker 3

30:00

been in Hawaii and actually swam with the turtles and seen massive turtles. And so I just assumed if we were going to Turtle Bay, there was gonna be like more turtles than I've ever seen there.

S6

Speaker 6

30:08

And so I was like hyping it up the whole trip to get there. So the whole trip, where's the turtles, daddy? Where's the turtles?

S6

Speaker 6

30:14

I was

S2

Speaker 2

30:14

like, fuck.

S6

Speaker 6

30:15

Yeah, no turtles. I'm like, we were driving all over the island looking for turtles.

S2

Speaker 2

30:20

But he threw a little tantrum at a luau. We did a luau, which there's this luau we go to every time we go to Kauai, Smith's family. It's been around for a long time, right?

S4

Speaker 4

30:28

Yeah.

S2

Speaker 2

30:29

And I was hyping it, telling about the fire guy, dancing with fire. Anyway, he's walking, whole

S6

Speaker 6

30:33

time he's glued

S2

Speaker 2

30:34

to it, right? Cause they have the, they all, he likes fire stuff. So fire's coming, he's excited.

S2

Speaker 2

30:38

It ends, right? It's over. It's like 09:00 at night, 9.30 at night. Do it again.

S2

Speaker 2

30:41

I'm like, we can't, it's over, buddy. Boom, throws a full blown tantrum right in the middle of the, I'm like trying to walk with him, like, I'm sorry, buddy, I wanna see it again. Like, I wish I could do that for you, but I can't.

S3

Speaker 3

30:51

Dude, Max was throwing a fit, the day we were leaving, and my buddy's family and his kid was up there, which is his best friend, who's a year older than him, Hunter, and they're both into Mario Brothers. And they got all their Mario Brothers, this and that, and they were playing, and they were great the whole week. It's just when they're starting to leave They were messing with each other and Max starts getting all mad and he's crying and I come over what's going on.

S3

Speaker 3

31:14

What's wrong? He took my star and I look at hunter and I'm like your star. What's what star and then Katrina comes walking over It's an imaginary star. I'm

S2

Speaker 2

31:23

like, oh

S6

Speaker 6

31:25

So he's throwing a fit because hunter goes I took your star It's not even real. It's not even a tangible thing. And he's throwing a fit, cause he's like, and he's like crying.

S6

Speaker 6

31:34

He won't give me my star back. And I'm like, daddy takes it right from him.

S5

Speaker 5

31:38

Here you go. Yeah, yeah,

S6

Speaker 6

31:39

yeah. Pretend, he was so satisfied.

S5

Speaker 5

31:41

He was a new 1.

S6

Speaker 6

31:43

He was so satisfied. I'll give you a power up too. Yeah, I'm like, I cannot believe he was throwing a fit over Hunter stealing his imaginary star and the solution to it was daddy Frog

S3

Speaker 3

31:53

daddy took it back and hundreds like

S6

Speaker 6

31:55

no you didn't I said, yes I did

S2

Speaker 2

32:07

We were watching fireworks, you know for the fourth and

S4

Speaker 4

32:11

you know, I tells his dad, you guys start fighting over the imaginary star. The imaginary star, dude. You kids are so funny.

S2

Speaker 2

32:12

I love it. That's funny. We were watching fireworks for the fourth.

S2

Speaker 2

32:12

And I explained to him how loud they were going to be. But you don't see fireworks ever in front of you. So he's watching them all excited, they start getting loud. I'm looking at his face, I could tell little by little he's getting scared.

S2

Speaker 2

32:22

After about 3 or 4 of them, he's like, can we do some that aren't so loud? I'm like, these are fireworks, buddy. They're all loud. We had to go inside.

S2

Speaker 2

32:29

Couldn't finish the show. I was like, ah. And Adam bought like, he bought, so he bought a box.

S5

Speaker 5

32:34

Yeah, I saw you had this huge array of like big old blasters, huh?

S2

Speaker 2

32:38

It said on the bottom, I know why Adam got this 1, it's the same reason why I would have got it, on the bottom it

S5

Speaker 5

32:42

said, Whisker D's, Whisker Don'ts,

S4

Speaker 4

32:44

and it

S2

Speaker 2

32:44

was at

S5

Speaker 5

32:45

Joe Dirt where he has all those things.

S2

Speaker 2

32:46

No, it says on the bottom, it says, the most powder allowed by law.

S3

Speaker 3

32:52

Maximum legal power. Yes.

S2

Speaker 2

32:54

I'm like, hell yeah.

S6

Speaker 6

32:55

It's so how I picked

S5

Speaker 5

32:56

it. America.

S3

Speaker 3

32:57

I bought it when we were heading back from Truckee and we stopped and so I wasn't even planning on doing this like I stopped there on that because I knew in San Jose I knew that it's illegal right fireworks were illegal over here and so I I pull I pull up we go to the bathroom and there's a bunch of fireworks stands there and so I'm like killing time while Katrina's inside with Max and I see all the fireworks and I'm like,

S5

Speaker 5

33:21

oh man, I'm

S3

Speaker 3

33:22

looking at them and I see this like the biggest box of like, and I'm like, those look badass. I'm like, I'm gonna buy those and worst case scenario, if I can't light them, I'll light them somewhere someday or whatever. And so, I literally asked, what's the biggest, baddest ones you have?

S3

Speaker 3

33:35

And they were this, and there was only 7 fireworks in there, but each 1 of

S4

Speaker 4

33:38

them were-

S2

Speaker 2

33:38

But they were like this big, dude.

S3

Speaker 3

33:39

Yeah, each 1 was like a grand finale

S2

Speaker 2

33:41

type of- Like

S5

Speaker 5

33:41

the legit ones?

S3

Speaker 3

33:42

They were legit, those were the best fireworks, legal fireworks that I've ever bought before. It put on a really, yeah, we definitely had the best fireworks.

S4

Speaker 4

33:50

They're

S2

Speaker 2

33:50

not like the illegal ones we had when we were kids.

S5

Speaker 5

33:52

Yeah, all we had was like snakes and like stupid shit. You ever

S2

Speaker 2

33:56

shoot off M80s and stuff?

S3

Speaker 3

33:58

Yeah, of course.

S5

Speaker 5

33:59

Yeah, I mean, like, yeah. Do! Definitely not around like adults.

S2

Speaker 2

34:03

No, no, no,

S6

Speaker 6

34:04

no, no, no, no.

S2

Speaker 2

34:05

We would, yeah.

S5

Speaker 5

34:06

Yeah, that was all underground.

S2

Speaker 2

34:07

That's all very dangerous stuff.

S5

Speaker 5

34:09

Lots of black cats and cherry bombs.

S4

Speaker 4

34:12

And

S5

Speaker 5

34:12

yeah, I was that kid

S2

Speaker 2

34:13

for sure. Hey, did you guys, So Brett Contreras did a big post. You guys see the study?

S6

Speaker 6

34:18

Oh, of course.

S2

Speaker 2

34:19

Hip thrust versus squats.

S6

Speaker 6

34:20

Of course, dude.

S3

Speaker 3

34:21

I was quick to be on that thing, dude.

S2

Speaker 2

34:22

I know. Okay, so here's the deal.

S6

Speaker 6

34:24

If you listen to Mind Pump, you would already know.

S2

Speaker 2

34:27

We literally confirmed everything that we said about squats versus hip. The whole debate, which one's better for your butt, blah, blah, blah. We're always saying, look, squats are probably generally better because they develop everything, it's more functional.

S2

Speaker 2

34:42

Study comes back. Signal. They both build the butt pretty similarly. Squats build everything else more than hip thrust.

S2

Speaker 2

34:48

Now here's why, and I want to address this because there's definitely people listening right now who are saying, my butt didn't build with squats, they only built with hip thrusts. Okay. Here's why. If you are unable to properly connect and fire your glutes with a squat, a hip thrust is better for you.

S2

Speaker 2

35:05

Because it's a glute, essentially, it's not

S4

Speaker 4

35:08

really isolation.

S5

Speaker 5

35:08

It builds that connection, yeah.

S2

Speaker 2

35:09

But it makes you squeeze the glutes and it helps you feel them. I would do hip thrusts with clients that were just quad dominant when they did their squats. But everybody else, generally speaking, squats are superior.

S2

Speaker 2

35:20

And so I'm glad they did that.

S3

Speaker 3

35:21

Yeah, I mean, the truth is, if you're trying to build your butt, it's an incredible, you would never wanna not do 1 of them.

S2

Speaker 2

35:27

Yeah, you do both.

S3

Speaker 3

35:28

Yeah, I mean, if you're trying to build your butt. Now, if you're not somebody who cares about building your butt that much and you just want overall balance, you're like, that's why I don't hip thrust that much.

S6

Speaker 6

35:38

It's not a big focus of mine to build my butt.

S2

Speaker 2

35:40

You already

S5

Speaker 5

35:40

have a nice butt.

S3

Speaker 3

35:42

I mean, that's how good squats are though. That's the point. It's not that hip thrusts aren't incredible and don't have tremendous value, it's just that squats are incredible for that and it hits all of that and some.

S3

Speaker 3

35:54

And we've been saying this since day 1.

S5

Speaker 5

35:56

So in this study, because I know in the past they weighed heavily on the muscle activation.

S3

Speaker 3

36:03

Yeah, the E-stem

S5

Speaker 5

36:05

stuff. So yeah, so that wasn't a huge part of this study.

S2

Speaker 2

36:09

No, this was literally a study that looked at hypertrophy. So here's the thing, when you look at studies on, you know, what, you know, EM, I think it's EMG or MRI or activation, all that stuff that doesn't tell you the whole story. Cause at the end of the day, who cares?

S2

Speaker 2

36:24

It's about how much muscle you built and, or how well you perform. That's it. That's just it. But in result, It doesn't matter.

S2

Speaker 2

36:32

So a hip thrust, you'll squeeze your glutes at the top, but it doesn't load the glutes like a barbell squat, especially in a stretch position, for example. So when you compare them head to head, the glute gains are almost identical. The squats are superior with everything else. So if you wanna pick 1 exercise for your lower body, make it barbell squats.

S2

Speaker 2

36:52

Again, if you can't connect to your glutes, hip thrusts are great, or do them both. This is like 1 of those, like, you know, they have to, Which 1 do you pick? Why don't

S4

Speaker 4

37:00

you just

S2

Speaker 2

37:01

do them both? Now for performance, for athletic performance, you just can't. I mean, come on, barbell squats all day long.

S2

Speaker 2

37:08

A hip thrust can't compete with a barbell squat for just overall athletic performance.

S3

Speaker 3

37:12

Well, I mean, period. I just don't think that it, I don't think it competes with it. I think it's a, I think hip thrusts are a great exercise as a secondary movement for somebody who's trying to build their glutes.

S3

Speaker 3

37:24

And that person really, that needs to be the primary focus for it to be a major thing to be in your routine. Otherwise, if you're hip thrusting more than you're squatting, you're missing out. I mean, squatting is superior for all those reasons, that you're getting more value than just glute activation.

S2

Speaker 2

37:40

Right. And a good way to combine them is like that. There's 2 ways to combine squats and hip thrusts. If you have no trouble connecting to your glutes with squats, so you're not super quad dominant, then do squats first and then do hip thrusts second.

S2

Speaker 2

37:55

If you have trouble connecting your glutes, your quad dominant, do hip thrusts first, squats second. Now, it's not because you pre-fatigued the glutes. It's literally if you do a hip thrust first, if you have trouble connecting to your glutes when you squat, hip thrust allows you to feel the glutes, and then that should contribute to form that contributes to more glute activation. That's really all it is, It's a feel thing.

S2

Speaker 2

38:17

So squats before hip thrusts for most people, hip thrusts before squats, if you're quad dominant and you have trouble feeling your lips.

S3

Speaker 3

38:24

I do want to point out that, I mean, this is another or highlights another reason why I love Brett Concheros. I think the way he presented that with leading with, you know, I was wrong. This is what I believe this to be true.

S3

Speaker 3

38:37

Here's what the research said. To come forward like that, I think, and to present.

S2

Speaker 2

38:42

He has integrity. Yeah. And by the way, do you know why he's wrong?

S2

Speaker 2

38:47

Because there was a self-selection bias with the clients that he got. He became known as the butt-building person. So the kind of clients that started coming to

S3

Speaker 3

38:56

him

S2

Speaker 2

38:57

were people that had challenges firing their glutes and building them with traditional exercises. So he would get these people who were more quad dominant or whatever, and he would do hip thrusts, and lo and behold, their butts would grow. So in his experience, hip thrusts were superior.

S2

Speaker 2

39:12

But that's because he had a self-selection bias of people that came to see him.

S6

Speaker 6

39:16

Yeah, really

S2

Speaker 2

39:16

good point. Right, but now if you took the app like we did, not all of us train just everyday people. We didn't have, I wasn't known as the butt building guy.

S2

Speaker 2

39:24

I was just a personal trainer that at 1 point became known for being a good personal trainer. So all of the clients that came to me were just everyday people. I didn't have people specifically picking me because, oh, I can't build my butt doing squats and deadlifts. That's the guy that does that.

S2

Speaker 2

39:38

So that's why he had that opinion.

S3

Speaker 3

39:39

I mean, Justin was known as the ass man, but not for

S2

Speaker 2

39:41

those reasons. Not for those reasons. Just the license plate.

S2

Speaker 2

39:44

Yeah. The license plate. Did you guys know that there's a, I think this is true. There's a proctologist and that was his license plate.

S2

Speaker 2

39:56

Ass man. It seems a little inappropriate.

S3

Speaker 3

39:57

Wasn't that a joke? It was a scifi episode. It's in a movie.

S3

Speaker 3

40:01

It's in a kill bill. No No Assman I think was in the 1 I think it's I feel Vince Vaughn and It's the 1 where he gets out with the bat and he's kind of he acts all kind of gangster. What's he called? Damn, Andrew, you should know this 1.

S2

Speaker 2

40:22

It was on Seinfeld?

S8

Speaker 8

40:23

Oh, Seinfeld, yeah.

S3

Speaker 3

40:24

Oh, maybe it's on Seinfeld.

S2

Speaker 2

40:26

So it's okay, so I saw it.

S5

Speaker 5

40:27

Yeah, yeah,

S4

Speaker 4

40:28

I was

S3

Speaker 3

40:28

gonna say, because I've seen that too before. I'm a huge Seinfeld fan, So it was either that or that Vince Vaughn 1 or both that I've seen

S4

Speaker 4

40:35

that on.

S5

Speaker 5

40:35

Did you guys see, I was like looking at Instagram on my way back from Hawaii and I saw that, oh, what's his name? I was gonna say BJ Penn, it's not BJ Penn, it's, oh my God, why am I forgetting his name? He's the, the, the 1 that did all Jake.

S5

Speaker 5

40:53

No, he's up, up from Canada.

S2

Speaker 2

40:55

Um, George St. Pierre,

S5

Speaker 5

40:56

George St. Pierre. God, why didn't

S2

Speaker 2

40:58

he confuse BJ Penn and George St.

S6

Speaker 6

41:00

Pierre? They look alike.

S5

Speaker 5

41:01

They're the same. Yeah. No, but so he did a post and he had Elon Musk training.

S3

Speaker 3

41:09

Oh, with him. Okay, so is this really happening or is this just a bunch of bullshit?

S2

Speaker 2

41:12

I think it's happening.

S3

Speaker 3

41:13

No, it's not.

S2

Speaker 2

41:14

Dana White came out and said that he might

S4

Speaker 4

41:16

be ordering it.

S3

Speaker 3

41:16

I've heard all kinds of crazy stuff. I've heard...

S2

Speaker 2

41:18

You think it's just bullshit?

S3

Speaker 3

41:19

I do. I've, like...

S2

Speaker 2

41:21

So, first off, okay, Zuckerberg's been training jujitsu for a while now. Elon not... So, Zuck, in my opinion, has a...

S2

Speaker 2

41:29

But Here's the deal. Why are you gonna do this Elon? You're gonna take your time away from Building billion-dollar company solving the world's problems. We could fight.

S2

Speaker 2

41:38

You know,

S5

Speaker 5

41:38

I don't know man. I feel like

S3

Speaker 3

41:40

well, okay

S5

Speaker 5

41:41

I guess I conquer so many things. It's almost like it's just another thing for him to kind of

S3

Speaker 3

41:46

okay flex You also have to understand that part of why Zuckerberg and Elon Musk,

S5

Speaker 5

41:52

especially competitive,

S3

Speaker 3

41:53

do well, know that what in today's time, like part of being a really, really successful CEO entrepreneur is that you are you're you're out there promoting yourself. Yeah. And Elon Musk is 1 of the greatest at promoting himself.

S3

Speaker 3

42:10

This is another way to promote yourself, which in turn then helps all your businesses. So Don't think of it as like, oh, this is taking away from his company. He's like, no, this is self-promotion.

S2

Speaker 2

42:19

Well, here's the truth. Okay, here's the other side of it, okay? These are billionaires.

S2

Speaker 2

42:24

It's like a small club of people. And let's be honest, if we were all billionaires, Like we would fuck with each other all day.

S1

Speaker 1

42:32

100%.

S4

Speaker 4

42:32

Yeah.

S2

Speaker 2

42:32

With shit like that.

S1

Speaker 1

42:33

100%.

S5

Speaker 5

42:34

I don't

S2

Speaker 2

42:34

know. It makes perfect sense.

S4

Speaker 4

42:36

So it's kind of funny.

S2

Speaker 2

42:36

He was in the Mars race or whatever with what's his name. And you know, so I mean, that makes, as a person, I kind of feel like Elon's kind of hilarious. Like if I sat down with him, I'd be like, oh man.

S5

Speaker 5

42:46

Yeah, so I mean, Zuckerberg, he went through that whole process of going through the tournaments with BJJ, right? So he was like, I'm sure he's feeling confident with that. So Elon's like, let's do a cage match, right?

S5

Speaker 5

43:01

Just to up the stakes a little bit.

S3

Speaker 3

43:03

Yeah, I think this is just all self-promotion. I really do. Yeah, yeah.

S3

Speaker 3

43:06

I think that these guys have... Listen, there is a ton... But he's

S2

Speaker 2

43:10

bigger than them.

S3

Speaker 3

43:10

There is a ton of genius CEOs that are incredible that we don't even know the names of because they're old school. They don't self-promote. They're quiet.

S3

Speaker 3

43:19

They crush at business. They go on to the next company, crush another company, and nobody knows who they are. Nobody knows because they're great at executing. What makes these guys so great is not only are they great at executing and building businesses, but they're also great at self-promoting.

S3

Speaker 3

43:33

And to me, this is just another way to self-promote. I think that's what this is.

S2

Speaker 2

43:36

Who'd you want to win if you watch them fight?

S3

Speaker 3

43:38

Elon, of course. Come on, Elon. I don't

S2

Speaker 2

43:41

really give a shit.

S4

Speaker 4

43:41

I don't really give a shit.

S5

Speaker 5

43:42

That's an alien, dude.

S4

Speaker 4

43:43

I don't

S5

Speaker 5

43:43

think he's human.

S3

Speaker 3

43:44

That's the reason why I don't want it to happen. I don't want to see Elon get beat. I don't want to see him get beat.

S3

Speaker 3

43:47

I want

S5

Speaker 5

43:47

to win.

S2

Speaker 2

43:48

He outweighs Zuck, but Zuck's been training for a while.

S5

Speaker 5

43:50

Zuck's got some, yeah, skill, I guess.

S3

Speaker 3

43:52

Yeah, but cage match means you could throw punches and stuff too,

S2

Speaker 2

43:54

so maybe

S3

Speaker 3

43:55

that's, maybe that's.

S2

Speaker 2

43:56

He just closes the distance, takes him down, he'll beat him.

S3

Speaker 3

43:58

Is he a purple belt or higher?

S2

Speaker 2

44:00

I think he's been training. Look, if you've been doing jujitsu for 2 years You'll submit most people if you hit the ground just because it's yeah because it's it's it's like swimming You have to learn it. You hit the ground.

S2

Speaker 2

44:11

You know what you're doing. You move the wrong way The guy's gonna choke like

S3

Speaker 3

44:13

you're biased cuz that's what you did. Yeah.

S2

Speaker 2

44:15

Well, I mean that gives me experience.

S5

Speaker 5

44:16

I don't know that I mean, I've never seen like Elon move, you know

S4

Speaker 4

44:21

I mean,

S5

Speaker 5

44:21

I don't know how well he moves.

S7

Speaker 7

44:23

Yeah, do

S3

Speaker 3

44:24

you how about Zuck? Well, yeah

S6

Speaker 6

44:28

Really really weird, you know,

S5

Speaker 5

44:30

it Didn't he like redo the match so he could win? Is that true? I feel like

S3

Speaker 3

44:35

there's- Yes, no, I brought that up.

S5

Speaker 5

44:37

Yeah, there's an article about that.

S3

Speaker 3

44:37

Yeah, I brought that up. No, he did. So like there was like-

S2

Speaker 2

44:40

Because he argued with the ref or whatever?

S3

Speaker 3

44:41

Yeah, and they redid it. So like he-

S2

Speaker 2

44:44

Oh, that's bullshit.

S3

Speaker 3

44:45

Yeah, he supposedly originally lost and then they he had him recount that something I don't remember what he complained about like that wasn't fair and then they redid the match because he's Zuckerberg It's like the billionaires

S2

Speaker 2

44:59

Anyway, I got it I got a I got a great study on strength training that somebody sent me. So, you know, when we came out with the resistance training revolution, the idea was to come out before things started getting mainstream with strength training. Because we saw the writing on the wall.

S2

Speaker 2

45:15

Studies were coming out, confirming what we had known about strength training, which at the time for most of, you know, I guess for the last, maybe a few decades is kind of a stigmatized form of exercise. Nobody really considered it to be a longevity form of exercise or 1 that was for fat. It was just bodybuilders and that's pretty much, and then maybe athletic performance and that's it. But we knew when you stacked the chips and did the math, if you had to compete forms of exercise, strength training is just superior for longevity, for health, for fat loss, et cetera, et cetera.

S2

Speaker 2

45:45

And the data is starting to come out to really support it. Well, another study comes out, you ready for this? They compared, this is my favorite study so far for strength training. They compared different forms of exercise for depression.

S2

Speaker 2

45:59

Strength training was superior. That's a cool study. It was superior to other forms of exercise for depression. The thought process was before, well, just moving will make you feel better, and just getting healthier will make you feel better.

S2

Speaker 2

46:14

So really the form of exercise doesn't matter. But although there's truth in that, there's also truth and they're not all equal. And in this study, strength training showed to be better.

S3

Speaker 3

46:26

What are do you do? Do you recall what all the modalities were? Was there like yoga running?

S2

Speaker 2

46:32

Let me pull it up but I know it was cardio versus strength training.

S3

Speaker 3

46:35

Okay yeah for sure. Okay now let's speculate like what's what is your reason to could obviously we know for you know muscle and metabolism and all the obvious things right bone like we know we know that it's superior that's why we've always touted it anyways. But for depression, that's interesting that, let's say a really good yoga class doesn't even, it doesn't compete with resistance training, or a good leisurely run doesn't compete.

S3

Speaker 3

47:02

So what is it? Okay.

S2

Speaker 2

47:03

So, so I'll tell you my theory, but let me tell you what the study says. So first off they looked at 58 studies. So this was a big analysis.

S2

Speaker 2

47:10

It wasn't just 1 study. So they looked at a lot of studies, 58, um, 10 countries, almost 5, 000 participants. Okay, so this is like legit. They found that for depressed youth, exercise, so just general exercise, is significantly better than usual care for reducing anxiety alone.

S2

Speaker 2

47:31

So compared to the typical treatments, any exercise is better than the typical treatments. Exercise is better for depression across the board for usual care. In depression specifically, resistance training outperformed aerobic exercise, mixed exercise, and mind-body exercise. Mind-body being things like yoga and stuff like that.

S2

Speaker 2

47:54

So resistance training against mind-body, against cardio, superior for depression.

S3

Speaker 3

48:00

Now, here's what I think.

S2

Speaker 2

48:02

Here's what I think. I think, okay, health benefits are gonna make you feel better no matter what. All of them will

S3

Speaker 3

48:07

improve your health. You think inflammation in the brain?

S2

Speaker 2

48:08

I think insulin sensitivity, because strength building muscle is best for that.

S5

Speaker 5

48:12

For sure.

S2

Speaker 2

48:13

But I think it also has to do with the fact that when you do strength training, although all forms of exercise, you have kind of these objective, measurable progress. Strength training, you struggle, you challenge yourself, you get stronger, you add weight, you get stronger. It's so objective, it's so clear that I'm doing 50 pounds more now than before.

S2

Speaker 2

48:33

And it was hard and I have to push.

S3

Speaker 3

48:34

I mean, just play devil's advocate though here. Like, I mean, you could do that with running, you know, the first time you could only run 1 mile. And then the next time you went out there, you could get a mile and a half.

S3

Speaker 3

48:44

And then your mile and a half time was down by 30 seconds. So there's ways to do that.

S4

Speaker 4

48:49

There

S2

Speaker 2

48:49

is, but let's say you take the average person.

S4

Speaker 4

48:52

You get

S5

Speaker 5

48:52

like euphoric sort of rewards too.

S3

Speaker 3

48:54

Yeah, you get that also with running, right?

S2

Speaker 2

48:56

Let's say you take, because this is done on youth, right? You say you take youth and you say you take someone who does a mile in 13 minutes or just whatever, they can't run a mile, right? And you get them to go from 13 to 7 minutes, okay?

S2

Speaker 2

49:08

That's a huge improvement. 7 minute miles, healthy for the average kid. How is that going to feel in their everyday life? Now, take a kid who couldn't do a pull-up, couldn't do a push-up, couldn't do a squat.

S2

Speaker 2

49:19

Now they're doing 5 pull-ups, they're doing 25 push-ups.

S3

Speaker 3

49:22

What you're saying

S5

Speaker 5

49:23

is the real world confidence carry over. In terms of the translation. Totally.

S6

Speaker 6

49:27

The real

S2

Speaker 2

49:27

world confidence

S3

Speaker 3

49:27

carry over.

S2

Speaker 2

49:28

Because strength carries over to everything.

S5

Speaker 5

49:30

It carries over to a lot more.

S2

Speaker 2

49:31

And you feel it, whereas stamina, I'm not gonna test quite often, whereas strength, like I'm getting up, I'm standing, I'm moving over here, I'm bending over, I just feel my posture seems different. The other thing would be the hormone changes. We know strength training raises testosterone.

S2

Speaker 2

49:47

It balances hormones, other forms of exercise. It's kind of mixed, the insulin. So this is all speculation that I'm saying right now because I don't know why, but this study does show strength training is superior for depression. So if you're, at least in this study, or in this analysis, if you're a kid, if you're youth, right?

S2

Speaker 2

50:03

So adolescent, teen, and you're depressed and you're looking at what form of exercise is gonna help and you wanna pick 1, cause you're probably not gonna do 5 or 3, do strength training. That's the 1 that's gonna give you the most bang for your buck.

S3

Speaker 3

50:15

Yeah, now my recommendation, if that was somebody who's specifically trying to get into strength training to combat depression or anxiety, I would start with like a MAPS 15 type of protocol, right?

S2

Speaker 2

50:29

I love that.

S3

Speaker 3

50:30

Yeah.

S2

Speaker 2

50:30

Because it's every day, it's a little bit.

S3

Speaker 3

50:32

Yeah.

S2

Speaker 2

50:32

Very doable.

S3

Speaker 3

50:33

Versus trying to do something more intense, more consistently. I think just building a habit, a routine of, you know, lifting 1 or 2 exercises every day and then building on that as you go. I think that would probably be, if I was a doctor who was prescribing it to somebody for that reason, I think that's how I'd probably prescribe it.

S2

Speaker 2

50:52

Here's the other part I didn't even think of. You take a bunch of, I don't know, 15 year olds, and you have them do, this group does cardio, this group does yoga, this group does strength training for 6 months, whose body is going to look significantly different at the end of it.

S3

Speaker 3

51:06

I have another 1.

S2

Speaker 2

51:07

That's also going to continue.

S3

Speaker 3

51:08

I have another 1 for you. How about testosterone?

S2

Speaker 2

51:10

Yeah, that's

S3

Speaker 3

51:11

testosterone is a feel good hormone confidence builder. And so if you're depressed, fat, lazy, not moving around, stuff like that, and your testosterone levels are low, and you can go for a run

S7

Speaker 7

51:23

all day long.

S3

Speaker 3

51:24

You can run like crazy and do yoga like crazy, and you're not gonna see the increase in testosterone like you will from squatting

S4

Speaker 4

51:30

2

S3

Speaker 3

51:30

or 3 days a week. So there's probably a good reason why it does.

S2

Speaker 2

51:35

The other thing too is that if you're depressed and anxious, 1 of the characteristics, not always right, but 1 of the characteristics, you might be in your head quite a bit and you're just thinking and mulling things over and spinning. You can run, you can walk, you can even do yoga and still stay in your head, but go lift weights properly, maybe in between sets, but while you're doing your set, you have to think of what you're doing. You can't think of, I feel like I can go on a run and just think about my problems.

S2

Speaker 2

52:07

If I'm lifting, I gotta, like, I gotta move the weight. I have to be in control.

S3

Speaker 3

52:10

Due to the complexity of the skill.

S2

Speaker 2

52:11

The skill, the weight, like you're gonna hurt

S3

Speaker 3

52:13

yourself. That's

S2

Speaker 2

52:15

what I find.

S5

Speaker 5

52:16

Yeah. The repetitive movement. You can still be milling over a lot of these ideas and things that you're wrestling with as you're running. Sometimes people look at that as its own kind of form of therapy.

S5

Speaker 5

52:27

But to your point, you can't even consider that when you're lifting weights because you have to be in the moment of actually lifting the weights and doing the movement.

S3

Speaker 3

52:36

I'd love to see it compared to something like jiu-jitsu. Like it would be really interesting to see.

S2

Speaker 2

52:41

Oh, I mean, jiu-jitsu would be great, with what we just said, because you have to be present with

S4

Speaker 4

52:45

that, too.

S3

Speaker 3

52:45

That's right. You have to be super present.

S6

Speaker 6

52:47

It's a skill.

S3

Speaker 3

52:47

It's a skill. You build strength, increase strength. You're also rolling with companions and other people.

S3

Speaker 3

52:53

Oh, yeah. So there's a community aspect to it.

S2

Speaker 2

52:55

Wow, that would be huge. That's right.

S3

Speaker 3

52:57

So it would be really interesting to see...

S2

Speaker 2

52:59

Yep, touch and working with other people.

S5

Speaker 5

53:01

That's a whole different stimulus.

S3

Speaker 3

53:03

You're 100% present. You cannot even, you think lifting or squatting, you have to be present. I mean, you can't relax.

S2

Speaker 2

53:10

You can't get me to sleep if you think about it.

S3

Speaker 3

53:11

That's right, right? So talk about even more present, and then you also-

S2

Speaker 2

53:15

That's a great example.

S3

Speaker 3

53:16

And then you also get the community aspect of rolling with other people. And so it'd be really interesting to see that compared. I bet that would be a really-

S2

Speaker 2

53:22

I bet it would crush actually.

S3

Speaker 3

53:23

Yeah. I mean, perfect world, you compare, you do that with some strength training.

S2

Speaker 2

53:27

But I mean, in terms of like traditional forms of exercise, obviously strength training.

S3

Speaker 3

53:31

I mean, I just love, I mean, I really, I hope that we see this in our future. It's really unfortunate because of how much big pharma, you know, controls the narrative, because it would be amazing to see us Reduce the amount of prescribed medication for things like anxiety depression and more things like this like hey You know, how about you go strength train, you know for 15 minutes a day and practice a new form of sport or something like that And and the Results would probably be

S5

Speaker 5

54:01

it's weird that it's like an alternative means right instead of that being the standard I mean you don't get that standard then you go to get prescription,

S3

Speaker 3

54:08

right?

S2

Speaker 2

54:08

Yeah. I foresee a future Well, not for CI. I would love to see a future where These clinics where people get treated for things like depression anxiety include really well trained trainers and coaches that are our part There are part of the whole protocol Like you show up and this is a part of it, which would also include body work, because I think that's also, that would contribute significantly. Obviously talk therapy, working exercise, proper exercise, diet, and then you can have pharmaceuticals there as a backup.

S3

Speaker 3

54:38

Yeah. I mean, if they don't, isn't this enough for people to realize that, you know, Big Pharma doesn't really care about truly helping you. Like it's promoted. It's really about keeping you in the loop or in the cycle.

S2

Speaker 2

54:53

They care about helping you with the tools that they have and the ways that they can make money. So it's not that they don't care about helping you, although I'm sure some of them don't. It's that here's what we have to help you with.

S2

Speaker 2

55:02

So we're going to figure it out with this. Not necessarily what's best, because the best thing to do would be to do it in these other ways. It's rather, we have a drug for that, and that's what we do. So here you

S3

Speaker 3

55:12

go.

S2

Speaker 2

55:12

All right, so let's give Dr. Jolene Brighton a shout out.

S5

Speaker 5

55:15

Love her.

S3

Speaker 3

55:16

Oh, excited. She's coming back in studio.

S2

Speaker 2

55:18

Amazing doctor, she's known for her book, I think it's Beyond the Pill, right, about the side effects and issues with birth control, how to come off and all that stuff. If you're a woman, she's a great follow. Hey, check this out.

S2

Speaker 2

55:32

If you want to know if your hormones are in the right places, if testosterone is optimized, if you have good balance of estrogen and progesterone, you can get blood tested at mphormones.com. They can prescribe testosterone. They can also work with peptides to help your body burn more body fat, optimize your longevity and your health. By the way, they also carry the GLP-1 agonist peptides like semaglutide, brand name known as Ozempic and others.

S2

Speaker 2

56:01

So if you're looking into peptides, go to mphormones.com. There's doctors there. They work with prescriptions. This is not some shady gray market, uh, you know, research lab.

S2

Speaker 2

56:10

This is legit stuff from real pharmacies. Again, go check them out. Go to mphormones.com. All right, here comes the rest of the show.

S9

Speaker 9

56:19

First caller is Norm from California.

S7

Speaker 7

56:21

Norm, what's happening? How can we help you?

S1

Speaker 10

56:23

What's going on guys? I just want to thank you guys for everything you've done. I found you guys very late in life.

S1

Speaker 10

56:31

Very unfortunate for me. People have always been saying during the pandemic, Oh, listen to this podcast, this podcast. Nothing resonated until I found you guys. I actually found you guys from a YouTube.

S1

Speaker 10

56:42

I was like, who are these thick neck dudes just talking about things? I want to talk about. So I unfortunately found you guys on in February. I immediately bought maps aesthetic and maps anabolic pro because I'm kind of a sucker for a deal.

S1

Speaker 10

56:58

But since I'm a sucker, I didn't start either of them. So my main problem is I'm a chronic overtrainer. I've kind of lost myself in this like whole fitness journey. And a lot of things you guys talk about really resonate.

S1

Speaker 10

57:13

Like for example, I think Adam, 1 time you were talking about like the misconception that we have to destroy a body part, uh, eat and then recover and do it over, do it over again, kind of lived for the pump. Um, and with age, uh, I'm realizing that's not the best way to maintain gains. I've heard you guys talk about what's optimal versus what someone can tolerate and finding a balance between like the intensity, frequency and volume. Currently, I'm doing an 8 by 8 program.

S1

Speaker 10

57:45

I'm not sure if any of y'all have ever done that 1, but it's a pretty high volume. And you know, just like anything that is novel, the first few weeks, you feel it, you get sore, you love it. But the problem with me is like, I'll have a great workout and the next day I'm eager to get back into the gym, but I probably should be taking the day off. So I go into the gym, I'm like, oh, I can't really feel the pump.

S1

Speaker 10

58:10

I call it a wash and then I ended up doing cardio and like I deplete myself. So it's like difficult for me to have an active rest day. So my 2, I have basically 2 questions. Do you guys have any guidance on recognizing signs of over-training and striking the right balance between pushing myself and getting recovery?

S1

Speaker 10

58:29

And What's your perspective on 8 by 8 training and how it compares to any of your programs? Uh, when I was trying to figure out which program is probably best rather than just buying whatever the deal is for the month, I was looking at anabolic symmetry or, or even bands because I have some, uh, right and left imbalances, Uh, but I just wanted to hear your take.

S2

Speaker 2

58:49

Yeah. Norm, the best. First off, let me ask you a few questions. Cause I'll help me answer.

S2

Speaker 2

58:54

How long have you been training consistently for?

S1

Speaker 10

58:57

Uh, and like 16 years since I was

S1

Speaker 1

59:01

17.

S2

Speaker 2

59:01

Okay. And what, how many days a week are you in the gym? 565.

S1

Speaker 10

59:06

Uh, but honestly, like 2 of them are like, I would say 4 of them are solid, but 1 of them is just like me going in and then I'm ending up doing a lot of cardio because I'm trying to burn calories.

S2

Speaker 2

59:15

All right. Diet wise, are you hitting protein targets? And then also how is your sleep?

S1

Speaker 10

59:19

Uh, protein targets? Yes. Uh, sleep is anywhere between 6 to 8 hours.

S1

Speaker 10

59:25

Uh, I'm averaging 7. So I would say it's pretty solid.

S2

Speaker 2

59:27

Okay. All right. So this is going to be pretty easy.

S3

Speaker 3

59:29

What's the goal?

S2

Speaker 2

59:30

You want to, I'm going to suit you want to build muscle. Is that the goal?

S1

Speaker 10

59:33

Build muscle and be aesthetically, be more aesthetic.

S2

Speaker 2

59:37

Okay. All right. So this is going to be, the answer is going to be easy, uh, that I'm going to recommend to you. Uh, the hard part is going to be for you to start to identify what it feels like to not overtrain.

S2

Speaker 2

59:49

So I can give you the signs of overtraining, but what's going to end up happening is you're going to keep going to overtraining. You're going to notice the signs, try and back off, then you're going to overtrain, back off. So what you need to do initially is follow a well-written program. I'm going to give you maps anabolic.

S2

Speaker 2

01:00:06

That's the perfect program for you. Follow that and then get used to what it feels like to not overtrain. Okay. So rather than trying to pay attention to the signs of overtraining, Try to get used to what it feels like to not over train.

S2

Speaker 2

01:00:18

That's going to give you a nice, um, like starting point. Okay. Maps anabolic is going to be ideal for someone like you do the, do the 3 day a week version, you're the gym 3 days a week, and if you're getting stronger consistently, you're doing, you're doing fine And that's probably what's going to happen. What's probably going to happen is you're going to follow Maps Anabolic and you're going to get stronger on a very consistent basis.

S2

Speaker 2

01:00:38

Now after that, then you can follow 1 of our other programs, but use how you felt during Maps Anabolic as your guide. Anything above and beyond that means you're doing too much because there's a lot of room between doing too much and overtraining. In other words, there's the perfect amount. That's going to give you the best results.

S2

Speaker 2

01:00:57

More than that, you get worse, worse results, but you're not necessarily overtraining. You're just doing more than you need and you're taking away your body's ability to adapt, but you're still not over-training. But if you keep pushing that, eventually you get to over-training. We don't want to just not, we don't want to just avoid over-training.

S2

Speaker 2

01:01:12

We want to stay in that sweet spot. And the best way to do that is to train in a particular way that is likely to put you in that sweet spot and get used to that feeling. So I would say follow maps anabolic. That's probably the perfect program for someone like you.

S3

Speaker 3

01:01:25

This is a really, it is a really easy answer. It's challenging mentally for most people that have to go through this training as all of us have experienced this ourselves. Right.

S3

Speaker 3

01:01:33

So there was a period of time where I finally realized like, Oh wow, I'm not only over training, but I'm nowhere near what optimal is for me. And then when you hit that sweet spot, the, the fur for the first time, it feels like you should be doing more. And that's the mental challenge. Cause if you are going to follow Maps Anabolic, like we're telling you to, you're going to be in weeks, you know, 2 and 3 going like, fuck, I don't know, it's just, I'm not seeing enough yet.

S3

Speaker 3

01:01:57

Or I

S4

Speaker 4

01:01:57

think that- It doesn't

S5

Speaker 5

01:01:57

feel like enough.

S4

Speaker 4

01:01:58

Yeah, I

S6

Speaker 6

01:01:58

feel like I could

S3

Speaker 3

01:01:59

do so much more and then you're going to, oh, I'll just do a little bit of this. So the goal right here, or if you were a client of mine, my goal for you would be, let's focus on building muscle, following this program to a T, and then after that, I'm going to get you shredded. So, and that's only going to make the getting shredded part easier If you trust the process, you trust me as a coach, and I say, listen, eat at a maintenance or in a surplus, not a crazy surplus, maintenance or surplus on most days and follow the program to a T.

S3

Speaker 3

01:02:29

When we get out of there, you're going to be stronger, You're going to have built significant muscle, and then I'm going to get you shredded. So you will have a faster metabolism, so then we go to get lean on the next program, which you are on the right track. I think symmetry would be a great choice for program 2 to follow up.

S5

Speaker 5

01:02:43

Yeah, and I mean, recovery is your utmost priority right now. So like even you've established the fact that you're disciplined enough to go to the gym multiple times throughout the week. So like that 5 day a week schedule, you can maintain with this program.

S5

Speaker 5

01:02:56

However, you need to adjust it quite substantially. So there is trigger sessions that you can do in the gym, this is with rubber bands or body weight. The thing you have to really like make sure you manage is your intensity with that, like keeping it real low to moderate, if any. And it's really just to like get that kind of pump to get blood flow, so that way you're able to kind of recover and heal, uh, going into your next sort of foundational day where that's where you're doing all the work.

S2

Speaker 2

01:03:24

Okay. So I'm going to give you some specifics. Okay.

S1

Speaker 11

01:03:26

Okay.

S2

Speaker 2

01:03:27

So here's what you're going to do. You're going to take a week off. No lifting whatsoever.

S2

Speaker 2

01:03:31

I don't care if you walk hike whatever that's fine, but just take a complete week off Don't change your diet still hit your protein targets Then when you go back to the gym follow maps anabolic as it's laid out Justin brought up the trigger sessions. Those are done on off day. So 3 days a week You're lifting 3 days a week full body on the days in between you do what are called trigger sessions. You could do 2 or 3 of them in a day.

S3

Speaker 3

01:03:50

Don't overdo those.

S2

Speaker 2

01:03:51

It's literally, you're just getting a little pump. Use, use bands, just get a little pump. You're not trying to work out.

S2

Speaker 2

01:03:57

You're just, you're just getting blood flow to target areas. That's it. That's, that's on the off days. And then that's it.

S2

Speaker 2

01:04:03

Follow that. And you're going to get strong. I would guess, uh, how tall are you? How much do you weigh?

S1

Speaker 10

01:04:10

Uh, 1 90. So I'm on the heavier side.

S2

Speaker 2

01:04:12

How tall are you?

S1

Speaker 10

01:04:13

5858.

S2

Speaker 2

01:04:15

Okay. Uh, I'm going to say your body weight might not change, but you're probably going to gain a good 3, 4 pounds of lean body mass and lose 3, 4 pounds of body fat. That's a, that's a realistic, I would say expectation for something like this, but you got to do exactly what I said. Take a week off first.

S2

Speaker 2

01:04:29

Cause you're probably already past where you need to go.

S3

Speaker 3

01:04:32

And don't fret getting shredded right now. Like right now, the goal should be get strong, build your metabolism. So right now I want to get you in a place.

S5

Speaker 5

01:04:39

Sleep, get recovery.

S3

Speaker 3

01:04:40

Yeah. Right now I want to get you in a place where you are stronger than you've ever been. You are eating more than you've ever ate before, and we're setting you up to get shredded after that.

S1

Speaker 10

01:04:52

Got it. Yeah, thank you. I actually was thinking about taking 1 full week off because when I involuntarily have to take a week off, I always come back more developed, stronger.

S2

Speaker 2

01:05:02

That's always the sign. Yeah, you're over there, man. You're over trained.

S1

Speaker 10

01:05:05

Yeah. You don't want to like 2 days. I like my work is busy and I have to skip the gym 2 days. When I come back, my workout's actually amazing.

S1

Speaker 10

01:05:11

And then, you know, I get like, oh, well, maybe I'll add this more thing and I'll work out extra hard the next day. And then I over-train again.

S3

Speaker 3

01:05:18

So just remember what we said, when you, when you've been training like this for a really long time, like you have, and then we tell you to go down to 3 days a week, the challenge is going to be the mental challenge. Yeah. Is you thinking you should do more and like that more is going to get more is not going to get you results.

S3

Speaker 3

01:05:34

You got to follow it to a T. Trust. Just trust us.

S1

Speaker 10

01:05:37

Yeah, got it. And I guess have any of you all done the 8 by 8 training or heard of it?

S2

Speaker 2

01:05:43

Yeah, I mean, I'm going to I'm going to assume that's 8 sets. Yeah, that's like 8 sets of the

S3

Speaker 3

01:05:48

how many? How many exercises a workout is that?

S5

Speaker 5

01:05:50

Are these all compound lists?

S1

Speaker 10

01:05:52

No, not compound. Like, um, it's usually like, if you're doing chest and biceps on a day, you'll do 3 chest and like 2 biceps. Um, I first learned about it like off Steve Cook.

S1

Speaker 10

01:06:03

He used to do a YouTube on it. He would do it once in a while. It's just really short breaks, like 30 second breaks.

S2

Speaker 2

01:06:10

Yeah. So, you know, it's, listen, there's some, I think some factors in that that might have some value, but programming is much more than that. I mean, programming is actually quite complex. And so like we said, follow Maps Anabolic as it's laid out.

S2

Speaker 2

01:06:30

Don't worry about what you've been, it hasn't been working, right? So stop doing it. Take a week off, start maps anabolic and you'll get stronger by week 2. Okay.

S2

Speaker 2

01:06:38

So by week 2, you're going to feel stronger and that's when you'll know. Don't add more. Don't add more. You're going to want to add more.

S2

Speaker 2

01:06:44

Don't add more. Follow it as it's laid out. Don't lift to failure. You're going to stop every set about 2 reps before you think you're going to fail.

S2

Speaker 2

01:06:53

That's the intensity. And then watch what happens. You're not going to get very sore, but you're going to get stronger and you're gonna build muscle. Okay.

S1

Speaker 10

01:07:01

Thank you guys. Appreciate it.

S2

Speaker 2

01:07:02

You got it, man. We'll send that over to you.

S1

Speaker 11

01:07:05

Thank you.

S2

Speaker 2

01:07:06

Yeah, this, uh, I, the first time I did this was, I don't know, I want to say late twenties I had just read a dinosaur training and I was reading old time, you know, like old time training techniques and how lifters lifted, you know, at the turn of the century. And I'd never tried really training that way. I'd never done it because it was always sold as like, this is what beginners do and blah, blah, blah.

S2

Speaker 2

01:07:32

And I'm like, ah. And I remember at this point, I was already in my late 20s. Like, what do I have to lose? I'm just gonna give it a shot, see what happens.

S2

Speaker 2

01:07:38

And I remember getting stronger by the end of the week. Like by the end of the week, I was lifting more weight and I said, oh, there's something to this. And then that was the beginning of the transformation, how I programmed workouts and what I understood about.

S3

Speaker 3

01:07:52

Yeah, it was mid twenties for me. And it was like the first time that I put like 10, 15 pounds on in the summer. It was fucking insane.

S3

Speaker 3

01:07:59

That's like, That's how much I was over training. I was double days basketball, doing all this stuff. And I literally just scaled way back. And again, the hardest thing for someone like this is the mental side.

S3

Speaker 3

01:08:10

It's not physically, it's easier. I mean, physically, you're doing way less volume, way less intensity. So in your head, you go like, this can't be right because everything else in my life, the more I do, the more I put in, the more I get out. That doesn't work that way when it comes to training and nutrition.

S3

Speaker 3

01:08:25

You just got to understand that finding the right balance is what's optimal.

S9

Speaker 9

01:08:30

Next caller is Calvin from Portland.

S7

Speaker 7

01:08:32

Calvin. What's happening? How can we help you?

S1

Speaker 11

01:08:34

How's it going guys? I just want to say thank you I started listening to you guys around like Cove a time and I started chiropractic school during that time you guys have like definitely helped me change kind of like my Like be on like fitness health and how I want to communicate that to my patients. So just want to say thank you for that.

S1

Speaker 11

01:08:50

Uh, so I've been lifting for about 3, 4 years consistently. And, uh, since listening to you guys, I've always wanted to be able to hit a full squad, like full depth all the way down. Um, I can hit 90 right now and I stop, uh, and I'd love to be part of like the squat and scroll club. I know that was a big thing a while back.

S1

Speaker 11

01:09:08

So I'd love to be part of that. And so I really want to get there. Uh, but I'm having some trouble. I think it's my ankle mobility.

S1

Speaker 11

01:09:13

Um, you know, I've done hit mobility religiously for the last year. I haven't really saw much progress in that. So love some advice on kind of like your guys' um you know expertise and like how may I can help with my ankles and then also just also keep my chest up during a squat as well.

S2

Speaker 2

01:09:27

Have you have you tried squatting down with your heels elevated to see if that makes you go down lower.

S1

Speaker 11

01:09:31

Yeah, that does make me go down lower.

S2

Speaker 2

01:09:33

Okay. Okay. Get your ankles out.

S3

Speaker 3

01:09:34

Yep. Yep. The here's the biggest key with mobility drills that I think 1, um, it, it takes a long time to make a, like a, a significant change in like range of motion. It's this is not like a do it for a few weeks and then I noticed this huge difference.

S3

Speaker 3

01:09:51

It's it's a consistent working at it, working at it, and you're better off with more frequency than a shorter bout of like higher or longer intensity mobility, meaning like some people are like, Oh, I'm going to dedicate my off days, you know, of training 2 or 3 days a week to Mike, my mobility days. Well, you'd be way better off knowing that, okay. Combat stretches the major, like your ankle mobility is the major limiting factor in your squat. So you try and actually do the combat stretch like 5 times a day, every day.

S3

Speaker 3

01:10:24

Just for like 2 or 3 minutes. It doesn't need to be this big ordeal. It's like you got a minute right now, get down on the ground real quick, do combat stretch on each side. And like doing it more often throughout the day, every day, just for a few minutes is going to get you, get you there faster than like, like an intense mobility hour session of, of all mobility work, you know, every other day or every few days.

S5

Speaker 5

01:10:47

How often do you get to work out barefoot?

S1

Speaker 11

01:10:52

Honestly, I haven't. I've gone without shoes now, squatting, so that's definitely helped, I feel like, stability-wise for my foot. I just feel like also I just really have tight calves as well, So that probably contributes a little bit maybe to it as well.

S2

Speaker 2

01:11:03

Yeah, you just gotta practice mobility.

S5

Speaker 5

01:11:05

Yeah, just practice. And there's a lot of, I mean, do you have Prime Pro? Cause that's where we have all of our options for ankle mobility drills.

S5

Speaker 5

01:11:12

You know, there's some good ones.

S1

Speaker 11

01:11:14

I don't have that now.

S5

Speaker 5

01:11:15

Okay, we gotta get you that for sure. Cause then you're gonna have some more options obviously you know Adam brought up combat stretch that that 1 kind of like covers the bases, but To you know address anything else Mobility wise with the ankles like we have like toe squats in there. We have ones where we're actually like pressing and holding in like a lacrosse ball in between as you're coming down to really try to get some stability there around the ankles and get it to function properly.

S5

Speaker 5

01:11:42

So go through that and then go through and practice them as much as you can.

S3

Speaker 3

01:11:47

By the way, we wrote that with what I, in my opinion, 1 of the best chiropractors I ever met in my life. So that-

S1

Speaker 11

01:11:53

Yeah, I know that you got

S5

Speaker 5

01:11:54

to do it, so that's why

S4

Speaker 4

01:11:55

I got to have

S1

Speaker 11

01:11:55

the chiropractor too.

S3

Speaker 3

01:11:56

Yeah, Dr. Brink is in there with us, and I think he's 1 of the most brilliant chiropractors that any of us have ever met. And so you'll get a chance to kind of see him.

S3

Speaker 3

01:12:04

He's the 1 who demos and takes all of us through movements.

S5

Speaker 5

01:12:06

Go through that, go through piano toes, go through all of that stuff, man. It's really about strengthening your feet and supporting around the ankle.

S2

Speaker 2

01:12:12

Yeah, and as you practice this, and Adam hit the nail on the head, like do it often. Practice it throughout the day, every single day. As you get better, go lighter with your squats.

S2

Speaker 2

01:12:22

What you don't wanna do is keep the same weight with new range of motion, because it's gonna be, you're asking for trouble. So when you start to challenge your range of motion, I would cut the weight in half and slow down and pause at the bottom, pause at the part where you're like, okay, as far as I can go, hold it down there, build strength in that bottom position. That'll help you out, but it's going to take a little while. It's going to take a little while.

S2

Speaker 2

01:12:44

Yeah.

S1

Speaker 11

01:12:45

Well, awesome. Appreciate you guys.

S4

Speaker 4

01:12:47

So

S2

Speaker 2

01:12:47

No problem. And then there was a second part of your question. Is that it?

S1

Speaker 11

01:12:51

Uh, I just was curious too. I think I added this into my email as well, but just wanted to know, like, I know you guys had Steve cook on the show a couple of weeks ago. Uh, he kind of talked about how he was kind of going into chiropractic, uh, before he went on the journey that he did.

S1

Speaker 11

01:13:02

So I was just curious about your, like kind of your guys' like chiropractic experience, if you guys have any, and like kind of what that like kind of encompasses as far as like whole health and functional medicine.

S3

Speaker 3

01:13:11

I think there's a huge opportunity to be a good chiropractor. I think there's a lot of shitty ones just like there's a lot of shitty trainers and coaches and why I still think there's Lots of opportunity in the our space. There's a lot of opportunity in the chiropractic space a lot of them are in the business of Adjusting and having you come back forever and for and that's why we fell in love with.

S3

Speaker 3

01:13:30

Dr Brink was he was actually for me my first experience with a positive experience with a chiropractor. And I've worked with actually a lot of chiropractors my entire career as a trainer. And I got the same type of experience with every other chiropractor until I met him, who was focused more on the quality of movement than he was with popping me and adjusting me and then sending me on my way to just come back and see him again next week.

S5

Speaker 5

01:13:54

And he'd leave you with like homework and things you do at home, which I think is like super valuable and you gain a lot of trust from your patients that way. And also like eliminating the whole like 50 minute windows of like being able to kind of get people in like a factory. So if you're at all different in your approach with chiropractor, I think you'll stand out like crazy.

S2

Speaker 2

01:14:16

Yeah, at the end of the day, Calvin, this is the difference between the chiropractors that we've had great experiences with and those that we've had bad ones with. The good ones alleviate pain, but then they look to solve the root cause of the dysfunction. So good chiropractors are also movement specialists.

S2

Speaker 2

01:14:34

Bad chiropractors, they just know how to adjust. They're not movement specialists. They're not looking at improving things like connection, mobility, and strength. It's all about, oh, here, this makes the pain go away.

S2

Speaker 2

01:14:46

And then they'll say things like, stop squatting, stop deadlifting, don't overhead press anymore, whatever. A good, a good chiropractor will alleviate the pain, but then address why your body's moving in a way that causes that to happen in the first place. They're looking to solve the root cause. And it's, it's, it's night and day difference between those 2 that I just mentioned.

S2

Speaker 2

01:15:05

So I would say for you, after you're done with your chiropractor school, or if you've already finished it, um, I would look at courses on movement, correctional exercise. That's where you're gonna get, that's where you're gonna separate yourself from your peers. Things like Ken stretch, Ken stretch, and yeah, correctional exercise, period, End of story stuff that physical therapists do, uh, will help you a lot.

S1

Speaker 11

01:15:24

Yeah. I got a pretty evidence-based school too. So we, we preach like rehab and definitely find the root of the problem and like kind of correcting it.

S3

Speaker 3

01:15:30

So awesome. That's great.

S2

Speaker 2

01:15:31

Good deal, man. All right. We'll send you maps prime pro.

S2

Speaker 2

01:15:33

You're going to love it, especially with the field that you're in.

S1

Speaker 11

01:15:36

Sweet. Appreciate it. Thanks guys.

S7

Speaker 7

01:15:37

You got it, man. Thanks for calling in.

S2

Speaker 2

01:15:40

Yeah. So Jordan shallow explained it best on how adjustments work. So essentially, because you always wonder like, how does an adjustment, because I could have my back could hurt, I could go get cracked, and all of a sudden the pain is almost completely gone. Like what did they do?

S5

Speaker 5

01:15:54

So the subluxation sort of a method.

S2

Speaker 2

01:15:56

Yeah, so I mean, just adjustments, right? And so basically what it is, is you have all these, you have joints and you have small muscles and connective tissue and things that hold those joints in place. And you're not, you're not able to really stretch them, remove them.

S2

Speaker 2

01:16:09

It's not like a big joint where I can stretch my hamstring. It's different. So what they do with these adjustments is they cause movement in those areas, release, because the CNS, for whatever reason, is causing those areas to be tight, because it thinks it needs to protect itself.

S4

Speaker 4

01:16:23

So

S2

Speaker 2

01:16:23

then the CNS relaxes, oh wow, the pain is gone, but then you have to take it a step further. Why is that happening? Why is my CNS think it needs to create that situation to produce, to provide stability.

S2

Speaker 2

01:16:35

And it's because there's some kind of an imbalance or some kind of a movement issue. There's some kind of weakness,

S5

Speaker 5

01:16:40

lack of strength

S2

Speaker 2

01:16:41

or tightness, and you need to address that root cause. But The adjustments themselves are not bad. They're great at alleviating pain, getting you to move again, but then you gotta take it a step further.

S2

Speaker 2

01:16:52

Now that we can move again, all right, let's fix the problems. This doesn't happen again.

S3

Speaker 3

01:16:55

You know, something I didn't tell him that I think there's value in too is, you know, while you're addressing the ankle mobility is allowing him to elevate the heels and still squat really deep with lighter weight.

S2

Speaker 2

01:17:08

Sure.

S3

Speaker 3

01:17:08

So I think there's a lot of value just for the your hips and getting comfortable with moving weight with that kind of depth and then continuing to work on the ankle mobility. The only thing you just need to be cautious of is not allowing that to become this like crutch that it's like, Oh, I'll just squat with squat shoes forever. But I did do that while I was working on my ankle mobility, I was continuing to squat and squat with depth.

S3

Speaker 3

01:17:30

I would just use my squat shoes. And then as I slowly progressed and got to a point where I could do it barefoot like that, um, I think there's some value in doing that too.

S9

Speaker 9

01:17:39

All right. Next caller is Max from Austria.

S7

Speaker 7

01:17:43

Max, what's happening? How can we help you?

S1

Speaker 12

01:17:45

Hi guys. Uh, thank you for taking my call. First I want to say thank you for all the great content and advice you guys are giving.

S1

Speaker 12

01:17:53

It helped me a lot to understand fitness topics. I highly appreciate it. So I'm 23 years old and been going to the gym for 3 years now. And calorie tracking moved me into a dangerous spot where I was at around 6% body fat.

S1

Speaker 12

01:18:12

And this led to several health issues like low energy, sleeping problems. And for the past 2 months, I've been bulking again, currently at 3000 calories, but I'm sort of noticing that I'm too food focused again through tracking. I'm currently at around 150 pounds And I try to stick to 0.9 to

S1

Speaker 1

01:18:36

1.2

S1

Speaker 12

01:18:37

gram per pound of protein, 0.4 to

S1

Speaker 1

01:18:41

0.6

S1

Speaker 12

01:18:42

gram per pound of fat and the rest carbs. And this often leads me to making sort of a number game out of it, where I constantly want to optimize everything to always hit my macros and also stay in these ratios. And I'm afraid to not track my food because I have to gain weight to be healthy again.

S1

Speaker 12

01:19:03

And I just want the security that I'm eating enough and not dropping weight again. So my question is, if you guys could give me an advice how to track calories without overcomplicating everything, also not stressing mentally about it, and get rid of my nutrition rules that I set myself and sort of use tracking as a tool that helps me to be healthy again.

S2

Speaker 2

01:19:28

Yeah, so the way to do this max is to back up and to make, give yourself much looser, less specific guidelines. I like this protein. Yeah.

S2

Speaker 2

01:19:39

You're, you're getting into a place where, you know, a lot of fitness fanatics get into where we start to, I mean, we did make something healthy, unhealthy, right? You can move towards orthorexic type behaviors where everything has to be perfect. And the way to move out of that is literally take your focus off of it. Okay.

S2

Speaker 2

01:19:56

You literally have to take your focus off of it. Now you're, there's a complication here in that you need to gain weight. You've probably been ordered to gain weight. Is that correct?

S1

Speaker 12

01:20:05

Uh, yes, sort of, because I was at like a really low body fat percentage and I have to gain weight now.

S2

Speaker 2

01:20:12

Okay. So here's, here's 1 way you could do this, that you can, um, kind of give yourself looser guidelines and maybe not get caught up in some of the specifics. How many times a day are you eating right now?

S1

Speaker 12

01:20:25

Around 4 to 5 times, depending if I'm at the gym or not.

S2

Speaker 2

01:20:30

Okay. I would keep the meal frequency the same. And then here's your new rules, okay? When you eat, make sure there's a protein, make sure there's a vegetable, make sure there's some kind of a starch, and that's it.

S2

Speaker 2

01:20:43

Eat until you're satisfied, And that's it. Don't count anything. Don't count a protein. Don't count fat.

S2

Speaker 2

01:20:50

Don't count carbs. Don't count calories. Eat until you're satisfied. What does that mean?

S2

Speaker 2

01:20:55

That means you feel good, not stuff like you can't breathe, but you feel good. Like, okay, I'm really, really, I feel really good. And just follow that. Just keep that as your guideline and try not to, now here's what's going to happen.

S2

Speaker 2

01:21:07

You're going to eyeball things and kind of say to yourself, well, that looks like about 40 grams of protein. That's fine, but don't get caught up in it. I also wouldn't weigh myself on the scale or pay attention to anything like that, except for maybe the weight that you move in the gym. If you're getting stronger, you're on the right track.

S3

Speaker 3

01:21:24

That's where I put most of my focus actually, is I shift the neurotic behaviors around nutrition over towards paying attention and tracking your lifting, like paying attention to sets and reps and the weight and progressing and getting stronger through your workout and really just staying fed, staying fed. So you feel satisfied calorie wise for your fueling your workouts. That's like now you're eating not for your body composition or for how you look, you're eating to perform better in the gym.

S3

Speaker 3

01:21:57

And so me gauging my success of how I'm going right now is based off of me getting stronger in the gym. And if I feel like I'm not, oh, maybe I need to feed myself more and then feeding yourself more to fuel the workout. So switch your focus of aesthetics and body fat percentage and weight and stuff and focus it more on performance in the gym and what foods make you feel good when you work out. Like if I eat meal 1 and 2 before I lift, like, oh wow, I noticed I got a great workout.

S3

Speaker 3

01:22:25

Okay, you landed on something. Or, oh wow, I noticed I was tired of this workout. Maybe I needed to add a little bit more carbohydrates in there. So start thinking about your food as fuel to your workout and focus more like that.

S1

Speaker 12

01:22:39

Yeah, also, I've noticed that I have a low appetite, especially when I'm stressed out. And therefore, I sometimes forget to eat or forget to eat enough. And that's why I started tracking again to make sure I'm eating enough because I also have a very active lifestyle, burn a lot of calories, go, um, uh, I'm a lot outside, um, do other sports and therefore I'm also burning a lot of calories.

S2

Speaker 2

01:23:06

So like I said, I would keep the meal frequency. So that's something that you could track. Oh, I got to make sure I eat at these times.

S2

Speaker 2

01:23:14

That's something that I would definitely maintain. Here's another thing too, 6% body fat. You need to gain weight. You got low appetite.

S2

Speaker 2

01:23:21

Here's where I would tell somebody to throw in, uh, the occasional, like, I mean, literally like maybe 3 or 4 days a week, a hyper palatable meal, you know, something you really enjoy eating. You like a burger and french fries, you like some pizza, that's okay to have, you know, maybe 4 or 5 days a week, especially for someone like yourself who you tend to eat, want to eat less. Nothing wrong with that whatsoever. But I would maintain the meal frequency.

S2

Speaker 2

01:23:47

That's how you're going to keep yourself from under eating Is if you if you if you track just I got to eat, you know 4 times a day Or or whatever that meal frequency is that you're currently hitting just maintain that and then I think you'll be okay What's

S5

Speaker 5

01:24:00

the meal that you would tend to skip the most? Is breakfast 1 that you're consistent with?

S1

Speaker 12

01:24:05

No, I'm very consistent with breakfast. I'm currently not skipping any meals. I really hit all my meals even though I'm maybe not hungry, but then I have to eat again to get the calories in.

S3

Speaker 3

01:24:23

Tell me about your activities that you're doing outside of the gym. Like what's your lifting routine? How many days a week are you lifting?

S3

Speaker 3

01:24:29

And then What are these activities that you're saying you're doing a lot of?

S1

Speaker 12

01:24:33

For 4 days a week of lifting, then cycling. I also like running. I'm getting like 10, 000 steps minimum each day.

S1

Speaker 12

01:24:45

And also like going on hikes when it's sunny weather.

S3

Speaker 3

01:24:51

You're doing too much. Yeah, are you, so are you telling yourself you love doing all these things because of the results it gives you as far as leaning out and getting shredded, or do you just really love just doing all that stuff all the time?

S1

Speaker 12

01:25:05

No, I'm a very active person and I just love doing sports. And actually, now I want to bulk again. I don't want to be shredded again.

S1

Speaker 12

01:25:12

I want to bulk again.

S3

Speaker 3

01:25:13

Well, then you've got to cut back on all the cardio activity.

S2

Speaker 2

01:25:15

I would

S4

Speaker 4

01:25:15

cut back.

S3

Speaker 3

01:25:16

And your lifting should be, if you're gonna do that much activity outside of the gym, then your gym should only be, you should only be lifting 1 or 2 days a

S2

Speaker 2

01:25:23

week. You'll get better results by the way this way.

S3

Speaker 3

01:25:25

Yeah, you'll have.

S2

Speaker 2

01:25:25

If you bring your lifting down to 2 days a week, you're gonna build muscle and strength. So in other words, Max, if you like the outdoor stuff, if that's what you really are passionate about, then I'd reduce the strength training. If you like the strength training, then I would reduce the outdoor stuff.

S2

Speaker 2

01:25:41

But it sounds to me like, it sounds to me like you like doing the outdoor stuff.

S1

Speaker 12

01:25:46

No, I'm actually more into the strength training stuff.

S3

Speaker 3

01:25:49

So then cut out the cycling, bro. Yeah. Cut out the cycling, especially if the goal right now is to build muscle and to gain weight.

S3

Speaker 3

01:25:55

It's, it's working against you.

S2

Speaker 2

01:25:57

I would cut out the running and the cycling. You can do hiking and stuff like that, But no running, no cycling, maybe once a week. And that's about it.

S3

Speaker 3

01:26:02

We're going to send maps and a ball to you. You should be following a program like that.

S2

Speaker 2

01:26:06

Also do maps and a ball like, and like cycle run maybe once a week, max. And, uh, keep tracking or not tracking. Keep, uh, Yeah, keep tracking the meal frequency, be looser on your guidelines, and you're gonna start gaining weight.

S2

Speaker 2

01:26:20

You'll start gaining muscle this way.

S1

Speaker 12

01:26:24

Thank you so much, guys.

S7

Speaker 7

01:26:25

You got it, man. Thanks for calling in.

S1

Speaker 12

01:26:28

Okay, bye guys.

S3

Speaker 3

01:26:29

All right,

S2

Speaker 2

01:26:29

bye. He was very excited with the advice. I couldn't see

S5

Speaker 5

01:26:33

his expression.

S2

Speaker 2

01:26:34

I was like, I'm

S5

Speaker 5

01:26:34

hoping to.

S2

Speaker 2

01:26:35

You know, I'm so glad you asked that, Adam.

S3

Speaker 3

01:26:38

Yeah, way too much.

S4

Speaker 4

01:26:39

I had

S3

Speaker 3

01:26:39

a feeling when he's like, yeah, I love to do all this stuff, and I'm like, hmm.

S2

Speaker 2

01:26:42

Yeah, I know.

S3

Speaker 3

01:26:42

Seems like someone's obsessing also about a lot of activity and movement all

S4

Speaker 4

01:26:46

the time.

S3

Speaker 3

01:26:46

Never less than 10, 000 steps, I cycle, I run.

S2

Speaker 2

01:26:49

And I

S3

Speaker 3

01:26:49

like the gym 4

S4

Speaker 4

01:26:50

times a week.

S2

Speaker 2

01:26:50

Let me ask you guys a question. Of all the people you've ever met and worked with, what percentage of them genuinely, genuinely enjoyed being that active

S3

Speaker 3

01:27:01

all the time? Less than 1%, bro.

S2

Speaker 2

01:27:02

There's definitely people like that, but it's not,

S3

Speaker 3

01:27:04

they tell themselves that that's why I asked. I mean, it takes a lot of self-awareness to admit this part because they, if you've, I mean, we're always closing ourselves, right? On our own, our own beliefs, you know?

S3

Speaker 3

01:27:15

And so you tell yourself like, I love to run. Yeah, but do you really go into it? And it's like this very therapeutic thing, or is it like this love-hate punishment? I have to use

S5

Speaker 5

01:27:26

a therapy of it. It's interesting, because I would say like 90% are literally running from something.

S3

Speaker 3

01:27:32

Right. Literally. Yeah. I think that's why our messaging comes out that way sometimes where we're so passionate about that.

S3

Speaker 3

01:27:39

This is because a very small percentage, and it doesn't mean that there is a percentage of people that have a very healthy relationship with it. And it's something they love to do. And I would never take that

S4

Speaker 4

01:27:49

out of their life.

S2

Speaker 2

01:27:49

Here's a telltale way of knowing, okay? When you meet somebody that genuinely loves to go out and be that active, they try to do the least amount of workouts in the gym just to support them. You don't see them lifting 5 days a week and doing all this other stuff.

S2

Speaker 2

01:28:02

No, you know

S3

Speaker 3

01:28:03

what's a good example of this? My brother-in-law. He actually hates to work out in the gym.

S2

Speaker 2

01:28:06

So he's probably

S4

Speaker 4

01:28:06

1 day a week.

S3

Speaker 3

01:28:07

Yeah, and even that is like twisting his arm to get him just, I'm always like, dude, just lift once.

S5

Speaker 5

01:28:11

Well, and he's an outdoor guy,

S3

Speaker 3

01:28:12

so it's like. That's what I mean. That goes

S2

Speaker 2

01:28:14

hand in hand.

S3

Speaker 3

01:28:14

That's when you know, like the guy is, he is never inside his house. He doesn't watch any television He's just all about the outdoors.

S5

Speaker 5

01:28:21

Yeah, I have tendencies with that for sure.

S3

Speaker 3

01:28:23

Yeah, so I mean, yeah, you can tell I mean But quickly he was like I like Jim the gym more So it's like oh man, then you don't like the running and cycling as much as you think you do then.

S2

Speaker 2

01:28:32

Look, if you like Mind Pump and you want great fitness information, if you notice that the fitness industry puts out a lot of crap, check this out. Go to askmindpump.com. Ask it any fitness or health question.

S2

Speaker 2

01:28:45

It's an AI model that will answer your question based on our episodes. Okay. So it's coming from us. So, you know, it's true.

S2

Speaker 2

01:28:52

Ask mindpump.com. You can also find all of us on social media. Justin is at mindpump. Justin.

S2

Speaker 2

01:28:57

I'm at mindpump. Stefano. Adam is at mindpump. Adam.

S8

Speaker 8

01:29:00

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic.

S8

Speaker 8

01:29:20

9 months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle 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 Mind Pump to your friends and family.

S8

Speaker 8

01:30:01

We thank you for your support and until next time this is MindPump!