 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts Sal DiStefano, Adam Schaefer, and Justin Andrews Hey guys Hi Sal and this episode of Mind Pump for the first 52 minutes We do our introductory conversation. We start out by talking about New Age Versus traditional spiritualism. Whoa in the fitness industry battle Royale. It is a fight Let's see. I was gonna say battle Royale for me. We're inside each other's heads. We talk about Justin We tell our Justin's carnivore diet update is he painting toilets? Is he causing skid marks? Is it normal? It's more like soft serve find out in this episode. I love Justin's poop. Yeah, we talk about Adam's Shoulder update. I know it seems like he's getting injured every other day Trying to sabotage. I gotta find out what's going on. Is he getting older? Sal? He's intuitively training. What's going on? Broken we talk about Colonics, I'm gonna be going to get one pretty soon and it's not just for fun. No. Yeah, I feel good Yeah, which is a common theme. Yeah, we mentioned but stuff. We mentioned our new metabolism Video on YouTube so we did a whole video on YouTube on how to speed up your metabolism our YouTube channel By the way, mind pump TV go check it out. Then we talked about health IQ And how it is saving people and life insurance This is for fit people but by the way if you really fit and healthy go to health IQ comm Forslash mind pump get a free quote. They're taking care of fit people then we talked about you Adams move. He's moving right now into a new place. Will he and Katrina survive the move? Who's doing the designing honey? I love you sounds like a yeah TV show. Why is the bedroom just blue and gray find out in this episode? Then we talk about a nice follow-up to that resolving disagreements with your significant Absolutely, then we get into the questions. The first question was what is the pump scientifically speaking and How can you get the best pump in your work? It's not just our newsletter So we talk about how you can eat things you should drink how you work out to get the pump What does it mean? Does it build more muscle and there are supplements that help you get a better pump? One of the best ones is beetroot powder, which increases nitric oxide Which is also incidentally the main ingredient in organifies red juice that if you go to organify shop calm Enter the code mind pump you'll get 20% off any of their supplements next question was what are our thoughts on? intuitive Resistance training you thought I was gonna say nutrition didn't you? Intuitive you're close working out. So is that something you should is it possible? Is it possible next question was how can wrist pain be remedied? That's a kind of a common one especially here in Silicon Valley masturbating people keep hurting their wrist Justin Right wrist on that bothers him all the time We talk about do it that way risk strengthening and mobility movements in that part of this episode and the final question this Individual carries around a 20 pound tool bag over his shoulder all the time He switches shoulders, but is there anything else he can do to avoid injury? We give some great correctional exercise advice and that part of this episode also 50% off maps performance mass performance is our maps program designed for athletic Functional fitness performance and sexy muscular bodies both you don't have that one or the other you get them both with math Performance, it's our longest program. It's the first program Adam Justin and I designed together and the best part It's half off 50% off. It's our first baby It's our first it's the first time we had sex and made proud parents proud parents Doug can we get like a little like a bell or an alarm like a like a theme thing every time he transitions to the commercial at the end I think that'd be awesome So it's half off right now. We've never had this program 50% off, but here's what you got to do You go to mind pump media calm use the code green 50. That's the number 50 So g re n 50 no space you'll get 50% off also on that site We have our bundles is where we combine multiple maps programs and discount them bundle of love Our most popular bundle is which one is it Justin our most super fun because it's super It's a year of exercise programming literally 365 days planned out for you You can find that bundle plus 50% off maps performance with the code green 50 at mind pump media calm Have you heard of the the term don't blow smoke up my ass. Yeah, did you know that that actually comes from like That's something they used to really do Was blow smoke yeah tobacco blowing tobacco somebody's that's it's actually supposed to help you Let's describe this like paint me this picture of like how what this looks like? Have you seen the some of these what are they called? They used to stick a tube in your ass and literally blow smoke up your ass. Yeah ceremony. Have you seen these? No, no, no, he's not wrong It is okay, so you've seen these these mystical ceremonies where the Shaman or whatever is smoking on the tobacco and is like blowing it on you or all right, and then they kind of like Use yeah, they like blow it around you and around your head and everything wait. Yeah, so tobacco smoke has been used for a long time in medicinal Mystical ways and one of the things that they would do is blow smoke up your ass And of course people make fun of that and say oh don't blow some like you're telling me that what you're saying is real But this is bullshit. You're just blowing smoke up my ass, right basically like that. Yeah, that's the bare bones You know what makes me laugh about all this can I just tell you guys right now? I'm gonna go on a rant for a second. Here's what makes me laugh about all this We're in the fitness and health space, right and the fitness and health space also has a very strong strain of spirituality but it's it's the spirituality that exists in the health space is the Crystals in sense the you know that side of it right very new age. Yeah, fine. There's nothing wrong with that You know, I don't care it's something people subscribe Yeah, I think there's a lot you can take from from different practices, but it's funny Then we bring on a Catholic bishop who's spiritual in the other in a different way, right? And I'll get messages not a lot, but I've had a couple messages people You get a Christian on the way stupid But if I had a person on you're talking about the magic of crystals and how it heals your body I don't think I don't think that makes sense. We already have so cool We've already had a slew of fucking woo-woo motherfuckers on this show I've been saying slew. I've been I've been saying that for a long time And I think I've been really good and patient and just like cool cool I mean you I don't know if you remember but that you know me I'm you know show my side when I get a little irritated with stuff And like when we would be off air and traveling and doing all these conversations like there was a part of me That was getting really irritable. I was like, can we please have a conversation with one of these guys? And it not go to ayahuasca and mother mother earth and all this so that can we just have an intelligent health fitness You know, well that would be like us opening up like do you know Jesus? Yeah, right? That's my point is like if we were doing that how fast will we turn everybody off? Everybody would be so turned off, but it's so funny how we're so open to receive that but then we've been trained to like shun So like information. I think it's just cuz it's it's different in its That's the part that drives me crazy only because only because of that Well, they don't see like the similarities and the parallels that they both have well I think it's very obvious to me though I think it's brilliant to to look at to have people from all different walks of spiritual life Talk about their practices and I think there's there's things to take from most of them At least the ones look if if a spiritual practice has gained a lot of at least a lot of traction or some traction Probably helping people's lives. Yeah, there's probably a grain of truth at least in that particular thing And so it's I think it's important to stay open-minded. You don't have to buy the whole You know, what is it though? You don't have to buy the whole basket or whatever, you know You could look in the basket and be like, okay, well, I like this piece, you know, this makes sense Like I like meditation, but that doesn't mean I have to become a Buddhist monk, you know I like when you know Paul check talks about Talking to his food and talking to his body before he eats Not because I think you you're talking to the food spirit and stuff like that But because it does make you stop for a second. It's not what you're doing. It's a good little practice It's a good practice. So I think that's all especially in times where There there's not a lot put around the preparation of food practice because back before we didn't really That before you have to kill it and skin it and then, you know, pluck it and take the time to you You can just reach it grabbing the fruit, you know reach in the fridge Right or throw it in the my barbecue flavored pork rind. Yeah, throw the microwave or open it Yes, and a wrapper or driving a drive-through real quick like and just mindlessly consume like you just dude It's so funny too because with kids one of the things I love about kids is their filters They don't have as many filters as adults do and so my kids will be sitting there We'll be hanging out and like, you know yesterday. We were watching a movie together. We watched Sandlot. You inspired Yeah, I hadn't seen that movie in a long time. It's a great movie. Oh, it's a great movie Yeah, did they get inspired to like hang out? I was wait. I was like, please let you know. They're my kids They're not your kids died. So they don't have it. They don't have an authority. I have a sports gene No, they got moved by the they actually got moved by the the story of it how they grew up together and how the Benny, you know includes anyway. Yeah, they got included into the group. Yeah, that was what my kids will enjoy But anyway as we're watching it, you know, and we had dinner and everything and my kids are like, I'm hungry Do you is there anything to eat? So I'm like, yeah, we have the rest of dinner We have more more. I have more ribeye. I have more broccoli. You guys can have some rice No, I don't really want that You know, I want like a snack and it's like it's so funny because you're not hungry and I explain that to us Well, you know, then you that means you're not hungry. This is a craving Yeah, I mean I said it means you're craving something and I'm not judging it, right? I'm not telling my kids like that's wrong I'm just helping them make a what? Yeah, yeah, like that's not hunger don't call that hunger call it craving because if you're hungry Then you'll pretty much want to eat almost anything, but yeah, you're right, dude It's it's a pretty funny. Well, how do you handle that when that does happen? So what you know, continue that conversation? I'm just out of curiosity how that goes like does that end up you end up just allowing them They end up going and getting the snack or the most part most times they go. Oh, wow, they think differently What do you see? They usually don't think differently about it cuz they're kids Appreciate you being honest. No, it's true. It's not like my kids are sitting on my eight-year-old daughter's not sitting there going whoa What is hunger? Such an epiphany But no, we don't have we typically don't have snacks so when they say that there's no option Yeah, so it's not I think I have to deny them. I'll be like, well, sorry. We don't have anything now I have an apple. Do you want some strawberries? You know creative? I'll put peanut butter and apple for you You know this like immediate sigh like Exactly anyway, I gotta go through the same process in my kids. Do you really? Oh, yeah, do you guys have snacks at all or no? No, man, like I try not to at all and and you know every now and then cuz Courtney's a bit of a snacker She loves chips and like like crackers and stuff and I like I can't like I can't have a stuff around me But we went gluten-free so this is like these gluten-free Crackers that we still have in the house. And so like they'll you know They'll succumb to that at least they'll be like, okay. Well, let me have some crackers and dad at least I'm like, all right, whatever you open the thing. It stinks so bad. Like have you ever had gluten-free like crackers? Dude, oh man, they stink. Oh, do they really? Yeah, I don't know. I had some good ones super organic You know, there must be two organic. There's some truth to that though. It's just dried broccoli They're not really good That's some gluten-free crackers are freaking good. I mean it was tasty, but it stinks Yeah, one of you was I think it was Doug who introduced me to the the gluten-free chips at I think whole foods Is that whole foods mean tortilla chips? Yeah Corn they're always gluten-free are they get corn corn chips are all yeah corn is well corn chip Yeah, but I thought these were these were different weren't they from whole foods Maybe they're not the core tortilla chips or they're maybe they're made with like rice or something like that One of the houses one of you brought them. I thought Doug who was it you or Doug who brought it. I don't know. Did you bring him Doug? Was it you Justin? It might have been me. Yeah, cuz I was on that Yeah, they weren't and they weren't bad at all. No, there's a lot of good gluten-free gluten-free doesn't mean you said to look for Yeah, exactly like that's the thing. We still you still get a lot processed, you know food options out there with gluten Yeah, it doesn't mean it's also here. Yeah, cuz here's what food manufacturers do is they say, okay What are the trends in the market right and the market? Oh the market now starting to demand Gluten-free and so the number one goal if you want to make money, which is what they want to do is to create a super Highly palatable gluten-free food. So then they get their scientists together and they say, okay We we need to create a cracker or whatever. That's gluten-free But also just taste amazing and then they spend lots of money on doing that and there's a lot of options There's buckwheat quinoa. There's rice Potato there's corn and so they can make something that is gluten-free But it's just as bad for you maybe even worse sugar is gluten-free. You know, I mean fat is gluten-free I mean all the macronutrients so when you guys are see for me I kind of just get rid of all that stuff like it's more it's more of a nuisance to try and find things Yeah, totally then did I just that's why I get annoyed. It's like I don't even want crackers in my house Right. I know like it's such a like it's not a food group, you know Pointless Instead of trying to find like a healthy option of it It's just like it's just easier for me not to have it It's it's it's getting to the point where it's almost as bad as the vegan because vegan market now has been around for a while But if you go in the grocery store and you look at the vegan food options, they are just processed chemical shitstorms, man Yeah, dude, I get you so funny burgers Bring up the vegan thing right now because I don't know if we meant did we mention something recently on a show? Because I've gotten more DMs lately around people that are we mentioned trying to get that vegan bodybuilder on Right, I think that's what we talked about. So yeah, people are reaching out about and it's so funny when I you know They'll tell me like hey Adam I'm vegan and I'm trying to get this and I'm trying to figure my macros out for this and I'm having a hard time getting this and I'll respond back to them. I always ask like, you know, is can I ask is there a reason why you're vegan and I Don't know. It's just healthier. I heard it's just they're always response Oprah said it's good Yeah, well, I don't really like meat that much. I'm like, okay Well, I give there's probably some meats that you don't like but why follow a Diet just because you don't like a couple of the couple of the foods in that food group, right? Like why not fit and she brought up like, oh, should I you know, should I eat fish? I'm not sure about if that's healthy or not I'm like, absolutely. If you're having a hard time getting protein You're you're a better source of that would be coming from fish than like your tofu and stuff Which is where and protein shakes is which is where she's getting most of her protein instead of trying to stick To a diet just to say you're sticking to a diet even though you wouldn't mind having fish This is what drives me crazy about and this goes and I'm picking on vegan right now This goes for keto people goes for paleo people goes for all of them You know I'm saying because they're all guilty in the slathering butter on everything. Yeah, it's like you're can't be well You're you're exactly you're following a diet You know and you and you care more about sticking to the parameters and like probably feeding your body What it actually it needs in that moment or that time because you're lacking in well with veganism, especially Veganism doesn't exist because people are trying to eat we're trying to create a healthier diet That's the truth veganism exists because people were trying to create a diet that didn't involve hurting animals So it's not about cruelty so it's different than other diets in that particular sense now when people go vegan because they think it's healthier That's when I like to have conversations with them and we can you know educate and talk about that. It's not necessarily healthier In some cases it may be because you might have a terrible um, you know I'm no more diet, but if they're both very healthy, it's way harder to get all the nutrients way harder We've addressed this and it's been a while since we have addressed it But you know every client that I ever had that switched from eating whatever, you know Whatever diet they are following before to going vegan that had felt amazing, you know 90% of those clients was because what was wrong was you weren't getting hardly any deficient Yeah, you were getting any vegetables vegetables. I you're eating all this processed garbage food and Now you've made that switch like try just doing that and watch what a difference that would make get rid of all the processed foods increase your intake of Vegetables and get back to me and tell me if you don't see the same response in your body It's not that usually it's like a complete 180. I was like eating all processed stuff and meat and cheese And then now I'm just doing veggies only exactly Chill shock then they get married to that Yeah, they get married to it and what happens many times too is a diet may work for a while But then that diet may lack something that your previous diet didn't so now by the way when you're lacking in a Nutrient or when you're low in a macro nutrient even it takes a little while for that to start to show up So for our bodies are resilient. Yeah, so for example like a lot of people go keto hardcore and keto foods many times include things like Sardines avocados bacon, you know those types of things those foods also producing contain lots of histamine and Over time if your body doesn't get rid of that histamine fast enough you can cause you know histamine build-up which Brain fog, you know, you start to feel irritable. We start to get gut issues This is what dr. Ruscio enlightened you on right because this was something that you were trying to figure out You weren't feeling great on the keto diet and I was probably that and so but that's the thing like you could go on a diet For months and not notice any negative effects, but then because it's the same way all the time Then you may start to be like you could have a you can have a diet That's very low in iodine for example or very low in a in a you know another nutrient and mineral for example And you're but you feel great because it has what you were missing in your previous diet But then you stay on that diet too long and now all of a sudden you start to feel that actually depletes you Viadine is that true? I know I think iodine is you you get a lot of it in Shellfish and in like seaweed and stuff and a depletion and I think I don't cause weird effects like I Mean if it's really bad you can get like a goiter and you can have thyroid issues But you can start to feel things like anxiety and stuff So but anyway, it's that's the thing like what works for you now may not and usually doesn't yeah Work for you kind of forever, you know, and so we got a little just gotta rotate it out Keto people and vegans all of them they all this is all the thing that I see as soon as they they adopt a new diet They see this great change in response in their body because it was probably they were like just when just like we were talking about the vegans switching over when the keto people switch over now All of a sudden they're getting all these healthy fats that they're probably there probably their body needed because we know it in The last 20 years how much we demonize fat in the market for so long So most people including myself I was a trainer like this being a trainer been through nutrition knew all this stuff I used to tell clients don't don't worry about fat. Yeah, that's exactly what I used to say to people like fats and almost everything Don't worry. It'll get in there and it's like that, you know terrible advice Yeah, right and I didn't realize that until I went Keto and an eight such an abundance of fat And I felt oh my god my skin. I feel good energy. I'm satiated like holy crap My everything felt better, but it wasn't like okay. It's because I need to be on keto It's like yeah, my body was deprived of this for a long time. I gave it to it, you know Well, also to go through this carnivore. Do I haven't advertised the fact like you know I've talked about it on the show, but like I don't want I'm not like advertising it as like so awesome And like this is like such a great method for everybody because you know even for me I know right away like I feel certain benefits from it already just because like I've eliminated Some inflammatory types of foods in my diet like it's that's what I know I know this it's so it's reduced down to this one thing that My body responds to fairly well, but like I am so looking forward to introducing carbs and introducing, you know vegetables Are you getting real sick of it yet? I'm like it's not that easy or harder. It's it really is Like in the beginning like the first maybe seven days. I would say I was like I don't like I don't like I was getting frustrated because it was like really like I wouldn't enjoy I wasn't looking forward to anything. You know, it's just like it's kind of it's kind of like just shoveling it in and it's it's all This a lot of the same But my body actually now is like it is craving like it craves like those so interesting Yeah, like I've turned totally a complete corner with it But I'm checking myself mentally because I I do want to make sure that you know, I'm transitioning out of this I'm not living in this. This is not like the end all like I know like I was worried about like my shits Like I really was like how is this gonna go? Like it's a totally an experiment. What are what are I mean? I know some people want to appreciate this But I'm curious how is your stool? What have you noticed changing it at all? How many times you are what it's a lot? I mean the the frequency of it has definitely gone down. It's less bulk Yeah, so but like you'd think that it was like the paint the toilet blasted out kind of shit And it's it's pretty easy. It's been a nice, you know, calm shit He's gotta hold on for dear life and blasted you said today you made a comment that you were feeling cold I said and then Sal's has this other conspiracy of behind it Listen, okay, you have to get really lean before you lose this the insulating effect of body fat. No way, bro I know way. I disagree with that is not why he's colder. He's not cold. You just you're still fat. No You're colder because your calories have dropped and your metabolism is slowing down It's trying to adapt and so you call if you were to bump your calories within three days You be warm You're also colder because you have less fat on your fucking body, bro Oh a lot of all those are factors. So here. So here's the thing. That's that's I know what you're saying fat does have an Insulating effect, but it's not what people think it's not nearly the insulin insulating effect of muscle this women For example typically feel colder than men do and women always tend to carry a higher body fat percentage It's not that the he's lost this How many pounds down are you me a 10 I think now yeah 10 pounds Yeah, and that's distributed all over his entire body pretty evenly. Okay. That's like a blanket It's not a blanket of fat a blanket of fat Maybe it's not a thick blanket, you know I'm saying but it's a blanket Well watch when you refeed if once you start to refeed give her two three days after well that's before you gain Honestly, yeah, I'm not well that I have a worry some calories will create a thermo That's what I'm saying that will heat his body. That's what I'm saying I know that his metabolism is adapting downward because yeah, that's what's gonna happen. Yeah Well, that's been my worry the whole time is like, you know going because it is very very easy to go low Calorie with this that's so my biggest concern for you is when you come out of this motherfucker This is gonna be a beast. He's just he doesn't care. He wants to win, right? You guys said competition, you know We're gonna do like those celebrity challenges where they now, you know So we're gonna do that afterwards, right? So, you know, it's gonna be like a 60 days. Where are they now just like in the hospital? Big ol beer. That is fun. Big ol beer Cheeseburgers all over so you so you're down 10 and then is your body weight changed at him? I'm down one pound down one which that's good. I'm down now Six or seven. Whoa. Yeah, maybe skinny minnie. He's gonna know I'm going for the shredsville Don't go too fast to lose muscle. No. Yeah, I know what I'm doing, bro I'm fluctuating because you know, I'll cut harder and then I'll bump a little bit But right now I'm down maybe six six or seven. Are you counting calories or macros or anything? I never do. I mean, I look at it kind of you know, and I'll generalize but not really I just go by feel so like yesterday was a this week my calories are gonna be lower much lower than they have Been and then over the weekend. I'm gonna have more food and we'll see. We'll see how I feel I'm judging our performance judging off on how I look at I have you. Yeah It's also pain in the ass to enter things above everybody Above the rest of us minions. Yeah, no, I think you know tracking has got tons of value But I'm not in six weeks. I'm not here's the deal. I was trying to get down to 3% body fat Yeah, I would for sure start adding things up, but they're gonna get to the 3% body fat I'm not even I'm not even tracking that hard right now because you don't I don't need to that's what I'm saying There's levels to where I have to be tracking away. I was just actually talking to Enzo last night. I'm only tracking one thing But I do I am paying attention though So I'm paying attention to my steps and my movement throughout the day, you know So I and I I changed my intake based off of that So, you know the other day after my shoulder hurt. I did that was probably is it still hurt by the way? Yeah It's not better. No, it's better than what it was. You know witch doctor or something Thank you No, I won't be that guy. Yeah. No, and again today. I'm gonna you know yesterday I did legs, you know, but even just I did walking lunges with really light dumbbells and just to holding the dumbbells fucking Let me up, right? So it's still hurting. So you only lost a pound of muscle so far It's like it's like you're running it's like a log This red mill that goes nowhere like you like that. I like it like that That's why it's happening. Of course. I'm like, that's what Katrina would say. She's like you're bringing it upon yourself No, she would say Speaking of of shits, you know what my my girl just booked for both of us. What? Hydro-colonic. Oh my god, and you're gonna say yeah. Yeah, so she so she just did one this morning And so we had so she she's like doing this like a radio. No, no, what haven't even done the anima was coffee it bro I've been waiting for your I feel like that's another less the next level I don't feel like that's the first thing to do you go colonic first. What do you think in anima? It's kind of like that. What do well? This isn't in a place like so There's like clinical people. Yeah, no, no, no, I see I feel like the doing it to yourself in the bathroom Yeah, I feel like that's the easiest. I don't know about that. You know, I'm afraid of I'm afraid it This is why I'm afraid of putting coffee in my butt because you absorb things that way Yeah, exactly and I'm sensitive to caffeine and what I'm afraid of is I'm gonna put Maybe you'll do better with it that way. It'll be like the go-to Throw some some pre-workout See that was an experiment. Yeah, so she she went this morning and she was a little apprehensive and one of her friends has been telling her Like I do this. It's so awesome. And you know, and I've always been like that's stupid You don't need to do that because how how have we been taught in in through personal training certifications? What have they always said about you know getting you know Hydrocolonics and fasting and all those different things, right? They laugh at them. It's all like hokey Yeah, the body detox is perfect by it well by itself. No need to fast. It's stupid your liver detox You don't need to do hydrocolonics your body whatever and they've always been saying that so that's what I've stuck to but because I've changed my mind on so many different things and because her friend has been telling her for so long and Then I started to think myself. How many what how many cultures have been doing Versions of colonics to to cleanse or whatever. It's actually pretty damn widespread all over the place I said, okay, there might be something to this. It's kind of interesting So she went this morning and she was like she was texting me while she's doing it And she's like yeah, well, well, so what should they put you in a room? Face-timing I got the video if you guys want and I'm just kidding. Yeah, so she says, you know She says to me it's fucking awesome You got to try this it feels great then and she by the way, it's it's self-administered So where she went they tell you what to do and then you do it's yourself And so I guess what happens is it pumps in water and then when you're ready for it to come out Then you push the water and it sucks the water back out and you do this kind of back and forth back and forth to watch it Yeah, they that's a weird. I don't know if you get to watch it or whatever, but she's like dude I feel amazing. She's like I feel incredible. She's like stuff came out or whatever and she's a very healthy person So she's like I bought you a session so I'm gonna go try it out let you guys know what I've known friends Have done it and maybe yeah mainly it wasn't like they were being proactive about their health It was because of something that was wrong, you know like internally and then so that that was like they're trying to like figure it out by like Using the colonic to kind of get in there. So it's interesting dude. Yeah, I'll let you guys know. I don't know Yeah, maybe I would willingly go do that. Maybe I'll bring Enzo with me He can film the whole thing I feel like I probably have a clean asshole, so I don't think I need it yet. I fuck I need a lot of lube Yeah, whoa, I swim backwards in the pool occasionally Really, yeah, just naturally. Oh, dude. That brings a good point though like water skiing, you know Oh man, there's been some time. Yeah Oh, yeah with water. Yeah, your mouth when you actually try and jump and be like I'm gonna tell you something right now. You know like when you try and like do things that are like super Like you just you lose your shit and then you fall and it's really bad Like I've done a couple times where like water just went like way up in there water goes up your butt Yeah, from water skiing think about it. Yeah, man I make every mile an hour and you slam on your butt first and shorts are you know, the water penetrates them shorts That makes a lot of sense. Yeah, I regretted it immediately. I was like that was a stupid idea So hold on a second like that after the water the lake by the way, it's lake water that goes up your That's parasites dude You're beneficial though, so hold on a second it goes up your butt then what do you do when you're in the water? Do you have to push it out or you leave it in there? Oh, you know, it just hurts I think you absorb kind of burns and then it goes out. Yeah, Jesus Definitely not gonna be water skiing I wasn't gonna do that anyway Dude are the video that I that I recorded recently on on metabolism had a booster metabolism That should be up on YouTube pretty soon. Oh, is that up and going? Yeah, I think that's gonna be up there That's a very controversial topic apparently, you know, it's funny We've been talking about reverse dieting and speeding up your metabolism through training And I've actually had people send me articles saying that that that's not true And that can't happen that you you can't speed up your metabolism by by you know reverse dieting Do doing these different things you're saying which is you know This is the thing about studies studies have to be done really really well, but through our Experience it's it's very true I've done it so often that I can count on the fact that we're gonna be able to speed someone's metabolism up Considerably, so it's crazy to me that that's something that's that's you know people still we're people contesting you too about like the cardio Not being the most advantageous way like our like actually doing a ton of cardio will actually lower your metabolism Yeah, people people were getting upset about that some people like no cardio is great I'm like well I never said it wasn't all I'm saying is if you depend on that is that becomes your primary tool for fat loss It's to be very difficult and your body will start to adapt and then you'll be in a position where you have to do lots of Cardio just to maintain because your metabolism if you were to give somebody a cardio Regimen or prescription for most of their life for health purposes Oh, because we what would that look like to you like three times a week of hit cardio I would go I would do a little bit of hit and then a little bit of steady state So it'd be like one for the average person. Yeah. Yeah. Yeah. Oh well average person I don't even know if I'd recommend hit an average person can't well hits That's all see now. That's hit is prescribed poorly by some people but it can still work for somebody who's morbidly obese and I mean Depending on the tool or yeah device they're using yeah. Yeah, so it's like a bike or how I always taught You know, I taught it just through breathing a breathing test, you know, yeah, I guess you're right So I would probably do hit once a week and maybe two days a week a steady state You know something like that like 20 30 minutes of steady state and like a 10 minute hit session once week If it's just for health if they're also resistance training because here's the thing resistance training if you do it properly You are gonna get cardiovascular benefit as well. Well, that's yeah, that's definitely a factor And I think too like you could like I I've definitely gone through phases where I'm focused on just hit You know cardio and so I'll do like a couple weeks But but it's like intermittent like it's in spurts just to maintain like certain levels of endurance and in Athleticism as far as like, you know being able to get up and and be explosive and have you know a gas tank behind When you look at exercise and you look at it in a way like okay What's gonna provide me the most benefit for my health long term? You also have to look at it in the context of you know, your life and what that entails So here's a deal with cardiovascular training cardiovascular training Definitely can strengthen the heart and the lungs and it builds it can build lots of endurance one of the best Yeah, obviously it's cardiovascular training. So if you want to build cardiovascular endurance That's the type of training that you want to do but what are the health benefits? It works your heart and it's good for your lungs now in the context of normal everyday life Do you need tons and tons of stamina and endurance not really you don't need a ton of it Okay, what you know anymore. Yeah, I mean you need endurance You want to be able to you know hike or do things with your kids and stuff like that But you don't need the endurance to run five to ten miles and so you just don't need that now people will say well I don't need to have all the strength either. I don't need to be able to deadlift You know 300 pounds and squat all this way, which is true. You don't you don't need tons of strength You're not lifting crazy heavy things all day long, but that's not really why we push the strength It's not because you know, we think every day you need to be super massively strong It's because in the context of modern life the best insurance you can have for your health is More muscle which equals a faster metabolism It's more energy and it makes you more insulin sensitive Right, so if you're sedentary all day long and you're exposed to all this food Yeah It makes more sense to focus on strength than it does to make it the focus all on endurance Do you see what I'm saying? Of course if the if our everyday life Consisted of oh, I have to hike five miles to get my water I have to jog over here to do that. Well, then yeah You won't want to train with to get that much of nurse But our lives are not that physically demanding so when I look at working out from a health perspective for clients I look at it as okay. What is their day day demand? What are the challenges that are to come and how can we ensure against well negatives of those strengths training helps to fortify the joints like verses like if you're just focused on cardiovascular all the time like there's a point of where It starts to wear down in the tissue actually kind of work like wears down against you as you get older in Modern societies as you get older. What are the killers? What are the killers besides? Heart disease and diabetes which we just talked about having a faster metabolism as a great insurance against those So let's eliminate those for a second. Let's look at the other ones falling down and her and hurting yourself in mobility hormone Changes, okay all three of those things the hormone changes can cause health problems But really that's a quality of life that you end up losing falling down hurting yourself That can definitely kill you loss of mobility is a quality of life thing those three things strength training proper strength Dresses those a hundred percent Hundred percent cardiovascular training does a little bit, but it's not the same not even close It's not you know So that's and resistant only that but it can also and this is where I think people get Frustrated when you say stuff like this or you trigger people is it can makes a lot of problems worse Oh, yeah, I mean if you have if you have poor walking mechanics, and then you go run Like you have no idea what you're compounding right then the exaggerated version of that Yeah, that's right And it and you don't have to be that far off for it to be bad when you when you're running for distance like that We're 30 minutes to an hour long some longer and that constant pounding I mean it reminds me when I remember when we all had a Amelia Boon on and I just like listening to her my god damn dude like the punishment her body has sure has taken like It's crazy, and I have all the respect in the world over because she's a fucking crazy athlete I mean the fact that she has a high performing job discipline human beings. Oh, yeah She's a fucking savage, but at the same time to like her body my heart breaks for for her thinking about what she's gonna Feel like in 10 15 years because that constant repetitive that's and that's just it cardio vaster activity is it's repetitive It doesn't lend itself well to Training different movement patterns necessarily And let's be real if you want it if you're trying to correct muscle imbalances and improve mobility You don't use cardio no correctional exercise specialists in the world uses cardio To work on like if you have forward shoulder or you have an anterior posterior pelvic tilt Or if you have knee pain whatever cardio is a terrible way to correct imbalances because there's not much you can do Yes, there's different forms of cardio like you could swim or you could run or you could hike or you could write but resistors training is Extremely versatile. I could take anybody Anybody and I can do resistance training with them because I can modify it to their body Cardio doesn't really allow itself now. What's the benefit of what's the the plus side of cardio? It's simple What's the negative of resistance training? It's complex Resistance training is far more complex. I could I could get an elliptical trainer and almost anybody could get on Which is why most people give up right there. That's right right out the bed like I don't know I don't know how to squat. I don't know how to deadlift. I don't know how to do these movements I've heard scary things. I've heard of people injuring themselves And so there's that fear of getting started. It's a steeper learning curve for sure Tough too because like you see that even in like the app market like if it comes to a fitness app It's usually like some kind of walking step count or like running and that's it because people just that they have to be able To get up and do it like right away without like having to think too hard about it Yeah, that's just kind of what you're dealing with and so I think that that's definitely it's unfortunate because we treat Strength training that way. We also treat nutrition that way. Yeah, I mean those two things I feel like people it's it's so calm. You mean you have to figure it out. Just tell me what diet exactly Yeah, just what you know, whatever the new is the plan. Tell me like the grocery list I don't want to think about it, right? How many times do we I mean as soon as I'm when keto came out and carnivore? I mean as soon as these things fasting like these soon as they become popular It's like you hear all these people that are doing it. It's just because it's easy It's something of course if you want to write a book on a diet and you want to make a lot of money It has to do it has to have a few things a it's got to be catchy if it's countered to what people have been told for a long time That's great. So if like it's been low fat for a long time. Oh here eat all the fat you want if it's been You know low carb all the time eat more carb whatever it's got to be catchy. It's got to be simple as fuck Super super simple. It's got to be low calorie. Otherwise people aren't gonna lose weight Right, so if I can make it as simple as hell literally the formula that is the formula It's a hundred percent. Oh, yeah When you go back and look at all the diets that have come that we've come across in the last 20 years You know, you can you can go to Barnes & Noble and there's a fucking huge shelf of all these books and read them all The one thing that they all have in common is a calorie deficit. Yeah, it's exactly like carnivore diets It's hilarious to me because well like I get people like actually Criticizing the way I'm doing it and all these kinds of things like I'm like what Use like different meats sometimes, you know, it's not the same exact thing with like like no flavor Just water and meat like that's like So anyway, it's just it's just funny to me because like really the benefit Everybody gets a meat is like weight loss, right? So I think it's like their body's like oh, I'm just so much more receptive to this Well, guess what you're on like a super low calorie diet, right? And like I said, you're eliminating inflammatory foods and that you're eliminating carbohydrates And all the other stuff is a lot of retention all these things you're seeing It's one of the reasons why fasting is becoming a very popular way to diet also Unfortunately, yeah, but I don't like but it's easy because it's easy like I said You know if I if I wrote a book that was called the every other day diet And I said hey every other day eat whatever you want and then every other day. Don't eat at all Super simple basic rule. There is one rule. I know there. Yeah, and I could sell the fuck out of it, right? It's easy, right? I could say hey Here's your two rules what every other day you whatever you want every other day don't eat at all people like Oh my god easiest diet ever I'm gonna try and then they'll lose weight because they cut their calories by 50% Fasting all right. There was people that were like using healthy foods in adjacent to the Intermittent fasting and then there was people are like no you can eat like McDonald's and this doesn't matter Those guys still exist remember when we first started talking shit about all that stuff And then people would tag us on like the pizza guy the guy who would yeah, yeah, he's still there He's got a huge following by the way really huge That guy that had like fruit loops on his pizza. Yes Like he does they do all these food call Lena. I am and yes Terrible how that irritates here. He's promoting such terrible shit So that those guys still I was wondering if that was just like a fad for a while where people are watching that stuff And we're got smart. What are we what a reflection on on on society? Yeah that a guy like that has a half a million followers You know, I mean, I mean maybe people mostly are watching just to do what we're doing and be like Oh, it's because we're all I doubt it. Well, there's a lot of people like yeah, I wanted to do that, too That's crazy. Yeah, we're the you know the Mori povich Ricky Lake generation I'm saying like that's we tune it you would you tune in that you can't look away. It's like watching a train wreck Yeah, I hate that. You know by the way, did you guys see on the forum one of our one of our members sells? Life insurance and he went through the health IQ process. Did you guys read the post? No? I didn't read that so he went through so he's I can't remember his name He does life insurance. So this is a field that he's very aware of yeah He was in our forum He did the whole process he actually applied and he said that the whole process is like a hundred questions Mm-hmm, and he said that you'll get discounts for Competing in fitness things like if you're in the NPC or if you're a runner Well, I can ask you a whole bunch of questions to inch and he said they're good questions to ensure that you're a fit And healthy person and he said that the quote he got was lower than what he's able to quote people Oh, that's dope. Oh, that makes me happy. Isn't that great? Oh, that's cool They're really really dedicated really dedicated to just serving like the fitness health minded community All I gotta do is really like listen to 10 of our episodes and you'll just ace it I know remember when we took the test team remember when they first the first promotion they did when we were we first got sponsored by them We were doing the I can actually yeah the IQ test with for him. I mean I got some wrong I mean I didn't ace it. I was like damn, dude I think they had some faulty Yeah, they've they've readjusted sense. Yeah, but I just it because of us I think no, no, no, no, that's it right but that's it that's an interesting field if you think about it because you know when it comes to life insurance or health insurance or whatever your rate is calculated off you, but it's also Calculated based off of all the other risk that they are with all the other people and It's kind of not fair when you're like like here like here's a deal like people talk about People talk a lot about like the Obamacare or whatever if you're a really fit health healthy person you kind of get fucked Like you you pay your what you're doing is you're paying for people who are really unhealthy And because you're fit and healthy you don't cost that much, you know fit and healthy people don't cost the health You know the health companies or whatever that much money, which is backwards Yeah, you know and I'm glad that there's a company like this that is kind of addressing that and actually building currency within you know You being health conscious you doing the right types of things Yeah, cuz if I'm gonna get life insurance and I'm a fit and healthy person. I my risk is way lower I'm not gonna. I'm probably not gonna die as is or my odds of dying early or much lower way lower Dude not to switch gears on your incredible commercial right there, but we did it. We do this. We were been buying Furniture from this company called trading trading spaces fuck. I fucked him up trading space No, no, didn't get I think Doug you remember the name of it's over in Fremont. Anyways What I thought was cool never seen this before is all of my all the furniture I bought there I've put the insurance on it, which I normally turn down bullshit like that. Oh you buy the insurance Yeah, yeah, but this is the first time I've ever been pitched this they're like Yeah, you you're it's insured for the next five years and if you don't collect on the insurance or use it You actually get refunded the money towards store credit anything you want to get here. What? Oh, that's a no-brainer. They give money back Yes, I was like how expensive is the insurance like three five hundred dollars depending on the piece, right? How big the piece was but somewhere between three, but I was like shit I'll pay for that if I know I'm getting it back. You never get it. This is for furniture. Yeah Oh, that's not bad. No, I thought that was I thought that was I've never like You know some warranties. Yes, you get something living spaces. That's the name. You sure you're not getting shuck and jive by the dude And then like, you know a couple years later. It's out of business. Yeah. Oh shit by a membership at our gym No, no, no, this works in Japan Hong Kong clubs only in this location I gotta drive here and I gotta fax this dude who even has a fax machine more they have some way too I loved I love some there's got to be somebody who listens to our show that works for this company so huge They I don't think they get paid on they say they don't get paid on commission, right? But they are like very thorough and follow up like crazy And they do say that they get like the scoring on reviews and everything But they I've never seen somebody So aggressive for you to leave a review for them without being compensated for it somehow So I'm really interested in the way they pay because they don't pay commissions They do they should get a discount to mention them on our show. No, I swear. I did I swear I did a little side hustle That would be the worst commercial ever Do you guys do you guys get along when you finish your shop or are you the guy that picks out the Uh, we've had a so Katrina and I in the seven years we've been together have been in more ruffling conversations this last You know 60 days than probably ever she cares about pillows, right? Yeah, you and I think it's just a combination of everything, right? The amount of work that we do together and so how much we have to communicate with that The stress for her from moving away from her her mom like that's a big deal. She you know her mom Yeah, she's right next door. She is and not and you know her mom, you know lost her husband just two years It has just barely hit two years. So there's there was a lot going on with that I'm also telling her burn everything get rid of things. So let go of all your stuff. We're getting all new stuff So I know that was really challenging. So she's got a ton of stuff going on with her business and all the There is a lot of emotion connected to getting rid of old things, right? So I recognize all of that and then we add in the fact that we are now also shopping for and and putting the house together But she's been incredible. She's been, um, you know, she's been very Like our master bedroom is like blue and gray or the colors, you know, so it's she's I think she's allowed me to Kind of take the lead on a lot of that stuff like that Although she has had very much so her say and whatever we get to But I think she's allowed me to kind of take the lead on that which is which has been nice because You're like a big cowboy star in the middle. No, and I would never Wow cool, dude I Definitely know she wouldn't let that be for sure But uh, but yeah, no, so there's been a lot of that back and forth between her I mean, I said something on the show the other day and she gave me shit for it. She was pissed off Like because since you didn't have good, yeah, because I called because I called her out on her on her stuff Like that whatever She starts barking at me over that. I'm like, well, hey easy easy. Okay, but come on. There's we each have our strengths and You know, maybe that one's just not your strength You know, I'm not saying that you'd have no Just saying I'm good at that. Yeah She's like, what are my strengths? Let's list my strength and you're really I've had this list of my back pocket No, but it's been I like my day We definitely have had probably the this has been in seven years One of the most challenging things that we've been to and we've been through a lot of stuff I mean in with in both of our related both of our families and stuff and in seven years And this the dynamic of everything at this time But I mean one of the things that I love about her is every time that we have even moments like this in a relationship We always come out stronger on their side because we always can look back and reflect Like man, I would I would never want to go through all that with anybody else Like I can't imagine right all those things hitting and being in any relationship I've ever been in before any other woman that I've ever met I can't imagine it would have crumbled you right or I would have just like How funny is that that moving as it is by the way one of the most stressful things you'll ever do with For couples is moving. How weird is that though because it shouldn't be if you think about it It's like we're just moving. We're not breaking up. We're not but it is and I think it's because your whole Your home base is shook up. So you're in the state of Anxiety you're thinking about it thinking if you take you love to go back all the time talk about evolution and stuff Right so go all the way back to like, you know, what that what that meant wait, you know thousands of years ago like Up and moving your good point to think about that All these things we have to leave. Yeah, we don't have enough food. Right. We might die on the way there You know say like I finally felt safe and protected here Like you're now so you got to think there's got to be this these animal like instincts inside of you that already naturally That's interesting kind of kind of go in that and then you you're digging up old stuff too So you're probably certainly going through all I mean I caught myself going through high school photos and old stuff like that So old memories are coming around both parties are probably going through things like that You're deciding if you want to let go of something that you know, it's a value to you. It's just a stressful time Yeah, that's all it is and then you the laborious part of it. Like, you know, shit How much of it how awesome well, how interesting is that though that many times couples have struggles It has nothing to do with anything that the person did It has everything to do with the fact that they're just both stressed Yeah, it's like the emotional state and that is a big learn that is a big well What's what's amazing is when you find a partner that sees that and gets that too You know backs away and that's what I mean by how we can come out Oh, we always come out strongest because we always or as you know, it's like, okay. We didn't do anything I didn't do anything. All right. It's like damn we check this out We had this happened and then that happened and then we had to deal with that and this and it's like Fuck and we still love each other. Isn't that crazy? You know say it like there's this there's this respect for the other person because they do see that they do reckon We have that about now. Maybe when you're in it I'm human and we're like frustrated with each other But once everyone has their their moment where they take some time and reflect a little bit, which her and I always do Yeah, usually if you can apply that practice of just like before you act and like or react You know in a way you just take like some moments and breaths like Usually like more times than not you're not going to like just come out with something That is a very very Effective thing to kind of understand is to if you and your partner can both agree That when you're above a certain level of stress Regardless of where it's coming from but usually coming from outside sources If you're at above a certain level stress that you decide Okay, we're not going to we're going to have this conversation in different directions That is a very very so check this out. So this is something that we do right? So that's a this is a mutual thing that we've talked about many times Like when we get to that point if it ever gets that point where we just disagree Not only do we break but then there's just this unsaid pack that we both have disciplined ourselves to okay Now when we break when I go into thought by myself and you know process it It is 100 percent trying to be in that person's shoes as much as I can like and be as empathetic as I possibly can Like can I see where she's coming from in this situation? And that's what I'm meditating on is trying to get there is trying my hardest to truly get there Where I think most people they break and they want to formulate they try exactly they try to strengthen their argument So then when they come back again, they have more points to make so they're right where it's like We've already figured out that we're not going to see eye-to-eye on this now Where I'm at is how can I be even more empathetic and understanding to her point of view? And I want to come together and then the rule is you have to say something that you think I have a point on And I have to say something you have a point. What's crazy is that because we have Because that's kind of this unsaid rule that we both do and have done since we've been together When we come back It's right away talking about that person's perspective like you know, I know that this made you feel this way I can I can tell and I'm sorry and it's always like that You know, so it's there's this it's just a natural thing because if and that's how I know that She's gone and done the same thing I did because when you come back and it's not a defense statement first or questioning me more You know, because that's the other thing like so guys formulate their argument girls find more things to bring up You know, that's what happens when they get together and that's the typical thing But when she you always do this remember that one time What are we arguing about right right? So when I know she comes to when we get reunited and she comes to like You know, I see that I did this and it made you feel this way I'm sorry with an apology and understanding to probably how I feel Then I know I know that you went and meditated on the same thing that I did which is the other person Taking yeah, and I've learned too. Sometimes it takes even more time You know for for her to process some of the things and so oh, yeah the angrier they are I want to get in back back in and be like let's resolve this let you know like And I've learned you know the hard way through through the process of like, okay Yeah, we did separate and all this but like she's still stewing through this like I can't like prod just yet Like it's too early. You have to both agree Before you do something like that before that comes up. You have to both when you're calm say, okay Here's the strategy. This is what we're gonna do And then we agree upon it beforehand And then when it comes up, you you know, you do that because it's it's an effective strategy Otherwise you get caught in the weeds and then it's your egos talking to each other Well, you can't ever forget that this person that you're fighting or you're talking to is your teammate Right and together doesn't make any sense together exactly together and together you're trying to win the game the game of life And fighting with your teammates will never be productive And so if you if you really truly look at your partner as your your life teammate And that's how you view the relationship Then what an asshole slapper on the button. I got a good game. That's right. What an asshole you are to continue Continue continually to be an antagonist and causing drama and issue because you're only killing the team Have you guys ever seen that sculpture? It was at Burning Man Maybe three or four years ago one of the best sculptures I've ever seen and it's a it's two wire It's like wire frame sculptures of two adults Sitting back to back away from each other both angry. You can tell the both angry but then inside the wire sculpture They're hugging no inside the wire sculpture. There's two sculptures of children Who are reaching for each other on the inside? Very very powerful and it reminds me of when you fight with someone like that How it's your egos are battling. Yeah, but your inner True and pure persons Want to meet together and work together and it's like, you know, it's such a powerful. Yeah, I'll I'll send it to there It is right there. Oh, look at that. Oh, that's cool. Look how great that is right there I'll make sure to send that to Jackie so she can she can maybe put a link or whatever It's a great image. Isn't that great? We got to go out there. I know we keep saying we're gonna do I don't even want to anymore Because everybody else has lost it's yeah allure. Yeah, it doesn't feel like it's exciting anymore We'll make our own burning man You know that you have a festival. Yeah, I've always mine pump festival. Oh, I've always except it's at a hotel That'd be Adam's speed for sure This is a trait that we all have in common last night I was talking in zoe and his buddy we were heading to the niner game We're talking about cars and different cars that you know What I want if I were to get another one and we're just talking about all this shit Right and they're talking about the ford raptor, which is a badass truck right now The fucking everybody has it everyone on instagram has one and then I'm like, you know Like that's just so the opposite of me like just because everybody like start to dislike I know and I know we all have this in common. It's like something I wanted like I might have wanted it But now I don't want it because everybody else wants it. That's why I don't like teslas You know teslas if you go anywhere else in the country, you don't see a billion of them like you do here in the bay area So they're cool, but here in the bay area. I see tes I know I'm not exaggerating So if you live anywhere outside of like california or whatever You probably don't see a whole lot of them here in san jose area. I see five a day At least well, that's why there's some logic behind that though, right? Sure, because all the charging stations are in california. I know that so it originated here Yeah, I know I went through that process when I was looking for a classic car like when I was like I'm like, I want to get a hot rod and I was like looking at a lot of mustangs I loved mustangs growing up and stuff and and I just like I came across this truck and it was like Real tough looking real mean and like I've never seen one. It was this gmc You know had big old bullets on the front real aggressive and like I've never seen it I was like, okay, I'm getting that, you know, like everybody has a mustang Like like nobody has that and like I still to this day Like occasionally I'll see some, you know gmc pick up that that year like somewhere, but it's like it's rusted It's awesome. Do you guys ever unpack that and figure out where that comes from? Oh, I know where it comes from you do yeah 100% I don't like to I don't like to be feel like I'm being uh coerced or forced Into doing something so when everybody does something majority is doing. Yeah, then I feel like I don't like to be a sheep. Yeah. Yeah, I'd rather be a sheep dog Yeah, yeah, I like that's a good idea. I should make a t-shirt with that. I'm I'm yeah, I'm on a roll This clause brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge Try organifi totally risk-free for 60 days by going to organifi.com That's or gani fi.com and use a coupon code mind pump for 20 off at checkout First question is from ororque q What scientifically is the pump? What can one do to get the best one in their workout and if you could keep one forever? Would you well? Obviously? Yes, I think every way you know Let me tell you the pump is it's pretty funny right the pump is coming dude if I get a full Good pump in my whole body. I look like a completely Different person like I'm like I look like a game 20 pounds. I didn't put this together until I started competing because competing then Forced me to track calories and macros and and push water volume like And things that I never did before and something that I put together early on was man, if I have a decent amount of carbs in me and I Water load while I'm lifting And I'm training like hypertrophy bro. I look like a different human being like a bunch of balloons I wouldn't I don't I wouldn't take pictures of myself on that on instagram because like if people see this They're gonna think I'm a totally different person when they meet me Me I I literally knew nothing of this either like I can I I can totally like identify with this question because like You know, I I definitely trained like hypertrophy style, but I was never like I didn't like realize that like looking in the mirror. I'm getting bigger or anything that never even crossed my mind Oh, really? Yeah, just and now he's going bodybuilder mode, bro This this this contest I seen him That's why I told Enzo stop videoing me because he's stealing all my moves I see what that was bro your moves. He's doing my mid physique pose. He's doing all the curls I see you Start doing that shit when you're training like this, bro. We all created programs together. He knows the moves I've listened to you guys exhaustively I've I've picked it. I've definitely picked up that's a joke. I know that there's no exercises I'm doing inside the gym that people watch what the fuck man. I bought your mass program Tell me the secrets So here, you know, here's the deal the side the scientific term For the pump is transient sarcoplasmic hypertrophy. So sarcoplasm Triggered no sarcoplasm. It it represents all of the non muscle fiber Structures and fluids and things in your muscle that are not muscle fibers. Obviously mostly fluid Blood and water is what's making the pump happen. Yeah blood water glycogen, you know capillaries all these other things that And bringing in that all that fluid when you're getting the pump is why it's transient because it comes in And then it stays there for a little while and then it goes away And what ends up happening when you're why you get the pump is blood obviously rushes into the muscle to improve performance And to accelerate recovery, but it more rushes in faster than can come out and so you get this build up a fluid That swells your muscle and it makes you feel what's interesting about that as an athlete I always looked at it as a negative thing, you know, that would happen like I that's a great point So I would yeah, I would get to a point where I feel like I get this like especially with my grip You know, I'm trying to grip something and it's like, oh no, I can't grip anymore Fuck my arms like huge and stiff and what the hell's going on Such a great point because in sports if you get super pumped you're fucked Like if I'm running if I'm sprinting and playing football or whatever and my quads get super super pumped I'm gonna have limited mobility limited range of motion It's not something I necessarily want. I actually had I'll never forget this It's only happened to me once But I had a motocross racer hire me as a trainer And one of the things he wanted was can you train me so that my forearms don't get so damn pumped? I wonder if I I don't think I don't think I've trained a motocross. That's really yeah One time it would be cool one time and he told me I had a pro surfer one time fun Yeah, but he told me like, you know the problem is his forearms get so pumped when he's racing That it would fuck with his grip and I experienced in jujitsu as well Like so it's a it's a good point, but here's the deal the pump itself Pro we'll get let's we'll get into whether or not that actually helps promote muscle growth a little bit later Well, don't you believe that it's it's volumizing this the the the muscle cells right or the fibers It's volumizing them so more nutrients more water more stuff can pass through and the theory is that that's going to Adapt and expand and get bigger. Yeah, so hypertrophy. So that's what that stands for featured is for growth Yeah, so before this is this is also starting a rep but this is also what I see what I think I see when I look at a lot of men's physique athletes that I see that Continually come back to the stage and look the same Because they constantly get pumped up and then it back down and pumped up and because they're not they're not progressively adding strength I don't think that they're building that much more muscle fibers. They're just expanding them and then Constricting expanding constricting. Yeah, and you get this kind of similar look because they're not building strength So here's staying in hypertrophy too long So the the state of health that you're currently in that helps promote a good pump Is probably a state of health that also helps promote more muscle building. So what I mean by that is If you're depleted if you're dehydrated if you're not well fed If you're tired if you don't have good blood flow, you're not going to get a good pump also that also means Independent of the pump itself the fact that you're dehydrated not well fed don't get good sleep Don't have good blood flow also is probably getting inhibit muscle growth So I think the reason why the pump has been so connected to muscle growth Mainly is because when you get good pumps That's a sign that everything's working well same thing with overtraining one of the first signs of overtraining You stop getting a good pump. Yeah Well, I think I think it's mostly the mental game that gets played because you look at yourself in the mirror It's the same same game that the scale plays with people People connect that with fat loss because they see the pound on the scale going, but it could be completely wrong Right. So would you consider occlusion training like an extreme version of the pump or So sure It so it's interesting with occlusion training because they're not quite sure how it works but one of the main theories is that the the build up of the The build up of waste in the muscle because as you when you're burning Energy waste is produced not unlike your car like your car burns gas and exhaust comes out when you're when you're burning Fuel through exercise waste gets created and your body has a very intricate complex system that eliminates this waste So that you can keep moving if the waste accumulates It burns it hurts and you start to lose performance But that waste accumulation also may be signaling the body Hey, we're doing more work than maybe actually is happening like with occlusion You use such light. Well, I do 10 pound dumbbells when I do occlusion curls You know, but the waste build up is so much that it burns and I by the third set I could barely do 10, you know reps with them. So it's really the feedback of what that's providing Yeah, and I think it's telling the body. Hey, he's using more weight But I'm getting less muscle damage because they're not using a lot of weight But I'm still stimulating muscle growth as if I were using heavy weight But the pump itself again, I think it signals that you're in this great state of health And so you get this great pump and so then you build muscle. You think it's the pump It's probably some of it's probably the pump, but most of it's probably that your health is really good Now does the pump itself cause muscle growth? This is a little bit of a debate But a lot of you know exercise scientists say That swelling effect of the muscle Sends a signal to the body to build as well. And so the pump itself may also be Something that builds muscle, which is why we have all these supplements that surround plus it feels that being said But even if that's true, right? If that's if that's the prevailing theory, it will get adapted to that And so you'll see minimal gains from that if you're continuing that's the I think for the general listener I think that's the real takeaway is that There is a lot of value in training for the pump There's a lot of value in that and I think you should and I think it should be a phase in your training as I do Strength training. Absolutely. And that's a good point because like you have strength athletes like power lifters who Most of the time don't get a pump most of the time They're not getting pumped up because they're doing Sets of you know singles and doubles and triples and rest long periods in between That's why their body looks different. I'm sure but do power lifters build a lot of muscle Fuck. Yeah power lifters build a shit done a muscle Maybe not quite as much as bodybuilders, but pretty damn close And that's probably why they get such a dense look to their body because They're not working on increasing their body's capacity to get a pump like a bodybuilder can really inflate their bodies Power lifters and strength athletes. I don't think they have that capacity for the pump, but they build a lot of muscle fiber So when you have a guy like ben pollock who's he's also on our youtube channel, which is mind pump tv, right? Ben pollock power lifter who's now going into bodybuilding But he has that hard like a hybrid granite look to his body But the dude's been training not like a bodybuilder for most of the time He's been training just yeah now like training recently as a bodybuilder Which is fascinating to watch his body change But there's a lot of supplements surrounding this because if you can give someone something that gives them a better pump when they work out They're gonna buy it. I'm gonna buy a lot of it Which is unfortunate because the the benefits is good getting it through the work the workload That's where the real benefits of that you're seeing from the body is not because of this artificial pump as much as it is the Which are for these are like the no no no to explode those types of supplements Yeah, now here's the thing though studies will show in some cases that increasing nitric oxide does improve Performance not for strength now necessarily but more for more like endurance type stuff But we still haven't proven that taking something in a supplement will actually do increase that in the body Uh, well, there is one thing Beat root powder or beats beats contain, uh, natural nitrates that increase nitric oxide Of course it's something natural it increases nitric oxide and it's actually been shown in studies to improve Time to exhaustion with cyclists So I don't know how this necessarily applies to strength But for stamina and endurance beat root powder has actually shown to do that Now on the flip side will you get a better pump from it? Maybe nitric oxide dilates blood vessels opens them up and you may get a better pump And as I'm saying this I'm now remembering the messages. I've gotten from people who've drink I've taken the organifi red juice. Hey, don't they have beats involved in that formula? That's the main main ingredient the main ingredient is beat root powder So that's why it's red and so I've actually gotten a lot of people tell me Oh, man, I take the beat the the organifi red juice and I get these crazy pumps And you know, it's got to be the beat root because what else is in there right rhodiola? That's that's more going to give you energy right she I believe Yeah, there's some health stuff in there, but nothing really boosting nitric oxide Beat root powder if you had to compare all of them citrulline the amino acid citrulline and beat root powder Are the killers when it comes to increasing nitric oxide Which theoretically should give you a better pump And I I could see some applications like I could see Yeah, like here's some applications as a trainer. Here's one for me when I was a kid working out Uh, the the last place that I could really connect to with my workouts in terms of feeling was my my back That was the last part of my body where like I could get a pump on my shoulders My biceps my triceps my chest my quads, you know, hams calves I could get all that pumped my back was always I was the same way really it was it was a little elusive Yeah, well, I think I think you know What I found out later what I didn't know then was the the importance of the mechanics and that when I was doing these back exercises I even though I thought I had good form because I was keeping my elbows in the same plane as somebody who was showing me I wasn't connecting correctly to my back and I was pulling with my arms and my shoulders more than anything else And so I think once I made that connection. How long did it take you to remember how long it took before I was getting a back pump Yeah, I was in my 20s. You know, I remember I remember training back a lot and never really I always feeling my biceps a super pump from it, but never Feeling my back pumped, you know, and maybe I could even get my back sore, but I never got that pump That has to be common Right, it is very common because it's I mean It's your back and your back side and your posterior chain is very hard to activate for almost everybody because I mean use everything that's in front of you. You're visually stimulated by you're seeing it It's easier to connect to that. You know, like you have to connect It's hard logically to things it's hard to feel the back Work first off if you don't have a bit if you don't have big back muscles And let's be frank if you're a new into working out You don't have big lats to really feel and squeeze. Right. That's number one number two You can't see what they're doing like you're saying Justin And number three when we pull we don't we don't really understand pull with lats and rhomboids We understand pull with our arms So that's those are the muscles we rely upon quite a bit especially the lats like I actually could get a mid-back pump before I could get a lat pump lat pump was like So elusive right and the way I finally got one was I did pullovers. Yeah, I did a pre exhaust superset I did pullovers and then I went straight to to to pull downs and I remember I'll never forget I must have been maybe 16 or 17 So this is after at least two or three years of consistent working out And I remember sitting there on the bench and going oh, shit I could feel my my now here's the benefit of getting a pump now that you have a pump you have a You have feedback. Yeah, I can feel the muscle. Yeah, that you're trying to work So the rest of the work out solidified a pathway, right? Totally so the rest of the workout every back exercise I did I was able to work my lats for the first time ever And figure that out so I could see a huge benefit In that regard, you know in terms of being able to feel what's going on getting that feedback I'm like, okay, right. I think I think it was just as a nice carryover It's something that I think should be in a saying the pump is one thing But it's really all it is is training in that hypertrophy phase You're going to get that if you're working the muscle correctly and you're doing 15 to 20 reps You're going to get a pump, you know two or two by second third set for sure You're going to get if you're firing it correctly now if it's not working you might not which is that's a great indicator That's that you're not working it correct. Did you do when you would go on stage? Would you do things to increase or improve your ability to get a pump so that when you could pump up to go on stage? You'd look I'm sure bodybuilders do that, right? Oh, yeah a big deal trigger sessions. That's the irony Right, right. I mean, I mean they don't call them trigger sessions, right? But I mean, that's what everybody is doing Everybody's doing triggers. I mean everyone that carries their own not everyone most every every athlete would carry You know a bag and you've got a couple bands inside there and especially areas that like for me So when I got up on stage I have I have a really dominant dominant back in comparison to a lot of my peers And so that wasn't a focal point for me So my my shoulders I would really pump up and my chest also my arms I would leave alone because I already have naturally big arms opposed even though that's not what people say on youtube lately You're never gonna win that platform dude So I I wouldn't I would pump up certain muscles that I want to display bigger And then I would leave the other ones flat for whatever so interesting. What about dietary to do Because I've read articles on how bodybuilders will Some of them will drink a little alcohol because that's got a little bit of a dilating effect on their veins Some of them will take the I didn't really you know There wasn't a lot of things that I bought into as far as the And there's probably some truth to some of these techniques that people have I think there's such an individual variance to every single person and athlete that I mean, even though I did six shows. I actually prepped for seven I got dropped out for one because of the flu the last week I still feel like I was learning a lot, you know about my body and so there's certain there was like a Process like for me like if priorities of where I would go like adding some sort of an alcohol drink or doing something Stupid like that to me was just like I was still like more likely to throw you off Right exactly would more likely throw off the other things that I knew were bigger rocks Which is what I see a lot of I see a lot of people do this And of course competing is an exaggeration of what everybody else does But this is what we do we throw the whole kitchen sink at the body At once because oh, I heard this is good. I heard intermittent fasting is good. I heard this is great I said take this and it's like more is better Right and it's like no it's like keep it really simple Add things that are really really easy that you can be consistent with first prove to yourself You can be consistent with that variable So you can actually measure it and be objective yourself, right and go like, okay I noticed that I feel these ways and then then add you can also yeah tease out that way Like like things that probably aren't a good fit for you. Yeah, so otherwise. Yeah, who knows So, I mean, there's a lot. I mean there was I used to see guys Slamming skittles in the back trying to get that sugar. Yeah drinking sugar and everything like that My theory was this like the real hard work was done in all the time heading into that Like if I didn't bring the the dopest like leanest shredded most symmetrical. It's almost like they're cramming Yeah, yeah, you're trying to like you're trying to make up for lost air brushing shadows. Yeah, everybody did you know back in the 90s Now bodybuilders today use well use synthol Which is this oil that you inject in your muscles and make them look bigger and from what I've heard Most pro bodybuilders use it to a small degree the stupid ones use a lot and you can tell But in the 90s, no there were only a couple guys that used synthol and that it wasn't very well known But what they did use was this anabolic steroid called and I hope I'm pronouncing it right as sysiline I think it's called But it was a steroid that was very ineffective at building muscle I remember I read this whole article on it where if you used it It wasn't a big muscle builder, but it had this nasty side effect of Swelling the injection site. So if you inject it in your bicep, you'd get a small bicep So I was reading these articles here. I'm gonna give myself a bee sting Dude where bodybuilders would backstage and would get would inject themselves with like 50 to 100 shots Throughout their body where their trainer the coach is trying to pull up weak body parts and then they'd hit the stage looking super So yeah, is that crazy? Yeah insane But yeah as far as getting a pump and you know good diet carbs Lots of water and then secondary supplements beat juice or beat root powder like Organifize red juice Try it out and see if it works for you. Yeah Next question is from sam a j hannah Thoughts on intuitive resistance training and its benefits or drawbacks Versus tracking and following specific workout regimens. It's a good question It is a good. We talk a lot about intuitive nutrition and how that's the ideal Well, again, this is only going to apply to people that are pretty advanced Which one's harder? Which one do you think is harder intuitive nutrition or intuitive training? Yeah, you think so. Yeah for you guys or for for other people. I think period really. Oh, yeah I think well because it's it's such an ingrained part of our life Like we can choose the kind of train you have to eat. Well, yeah, and not only that but everybody Either should or should be working towards squatting not everybody should be eating the same food Yeah, so there's so many more variables with nutrition constants. Yeah Yeah, yeah resistance. Yeah, I agree. I agree. You know, it's funny for me It's actually harder to intuitive train than it is to eat for me personally, which is the opposite. Yeah Because training to me when I go into workout, although I do a lot of intuitive training As I get into the the workout itself Sometimes I get caught up in the workout. So like you could trick yourself pretty easily as far as like, well You know, maybe I really need to just ramp it up today. Yes. And then yeah, I struggle with that a little bit Yeah, like I could push it too hard or I'll get stuck and I'll be like, well I know I'm supposed to do 10 reps, but I feel strong Right. I want to add weight and go in the lower because I love doing that Maybe it's just my ego. Maybe my ego is more challenged with training than it is with Well, I you know because I've been a heavy tracker of both um I still So my training wheels is still the nutrition side, right? Like I still will revert back to fat secret in tracking my food Where training I've tracked enough to know like how my body feels like where I'm pushing it And I know when I'm like, I know when I'm going to overreach Just like I did the other day with my back and like and I know like oh that was a little too much And I know how to pull it back Where that's really easy for me because I've done the tracking and the and paying attention to my volume and progressing that over week over week where nutrition You know, here I am like one of the things that has actually been really a struggle for me What is realizing like how significantly slower my metabolism is I mean I talk on the show all the time about being the guy who ate 5 000 calories and stuff I'm definitely not that guy anymore. You know, like I am My the amount of calories my body is burning which a duh. I mean I'm 175 pounds of lean body mass I was over 200 pounds of lean mass when I was competing. So that's 25 to 30 pounds of muscle like I mean that's of course I'm not going to burn as well. What am I an idiot or what, you know And then you add in that I know my mobility and movement is way down because of the achilles and things like that So, you know, I'm I'm having to be in 2000 calorie range. Like that's crazy for me That three 3500 I would be dropping pounds every day where it's not the same So that's something that that variable kind of always changes But how I should train my body remains pretty consistent aside from addressing Balances or things that you that yeah and thinking about it for me too Like I know that nutrition is a lot more challenging because like just even growing up and going through I was always challenging my body. I was very in tune with my body and like, you know What applied on the field like when I would train this happened and this happened I paid attention to that is what I'm trying to say versus eating I was pretty much not paying attention, you know, and then it's only as of recently in the last few years Like I've I've really tried to like work on that and like oh shit There's a weakness of mine like I know but I've never really took my body through those Uh challenges with nutrition and so I'm like I got a lot of catching up to do without to get to a new An intuitive type of a schedule, you know what I what really fascinates me about intuitive training is Remember when we were talking to paul check and he says he has this system Where he has his athletes every morning wake up. Yeah. Yeah take their pulse and then he said if they're outside of this range I can guarantee you with 80 percent accuracy hrv before hrv. Yeah, he oh, I mean the guy's brilliant Obviously he was doing this shit by the way before anybody else there was nobody else was really talking about Which I hate to say but it's probably even more accurate than any of these devices out there I would agree and mike salami said that it was a life changer for him. Mike salami who is he still lives by that? Yep, and and salami is Easily one of the highest performing like in-tune athletes. I've ever met in my entire life, right? So super high high performing Super super strong half of all of our size and shits on all of our lives. Yeah, ridiculous And an all-natural all natural for his whole life. Yeah the dudes are freak and he says it was a game changer and The the part that blew me away about it was mike salami had been working out forever And he's not I go in the gym and I'm a meathead. He's a very smart guy One of the most knowledgeable people I know when it comes to training and he was Saying how much he benefited from this feedback system. So his intuitive, you know Him understanding his body intuitively wasn't as accurate as him being able to measure this and adding that into his training So maybe it's just going to take him to the next level because I think once he tracks that then he starts to identify How he feels I really I really don't think Anybody I've ever trained has any business Intuitive training. I really don't like no, I mean that looks like that looks like guys go to the gym and do curls And you know all day bench bench bench chest and like high fives. I mean and here's the thing this is where Where I'm gonna I'm gonna back pedal a little bit from that statement. I just said here Here's where I can see this if you're somebody who Does not want to progress anymore. You've you've reached your the the aesthetics the performance level The mobility level you love where you're at and you just want to maintain Then absolutely I think you are in a great place to intuitive train and go in there and do what feels like fun And feels good to the body every single time you want to work out That's somebody who is not trying to progress and change If you're somebody who's trying to change the body somehow whether it be build muscle or burn body fat and you're trying to make change That I think that person should be for sure tracking and and following something that's regent because you You have no idea how much you're going to continue to learn because tangibles in order to change And by following a program that's already laid out. It allows you to go Okay, that's of one variable I don't have to question because it's consistent and I can go back on it And I can look like oh, I did this this and this like okay Wow, when I when I'm doing this much chest work throughout the week Look at how much my strength goes up. Look at what it looks like I can see all these other variables whereas if you're trying to intuitive Eat and train or trying intuitively train and you're not you're not you're like, oh man My chest looks great. Is that new exercise it did? Well, maybe it's because you actually increased a thousand pounds of volume that week in chest And didn't realize it because you're not following something structured And so that's why I think that's we have a few We it takes a long time to get to this point right after you've been training for a long time following well written programs Understanding how your body reacts and feels and what particular pains and aches mean for you And you know what your recovery feels like for you when you you can start to identify like okay I know what these signals mean. It means that my recovery needs a little bit of work Or I know what this means. It means my mobility in this direction needs a little bit of health But before you can get there You got to follow something that's well written So we have a lot of people in our forum and it was by the way, this is something we've advocated from day one Is you follow one of our programs like one of our maps programs? Follow it the way we wrote it out because here's a deal with with maps maps isn't a It is a specific workout program But more than that it's a it's a philosophy and understanding of how you train your body And then within that philosophy we've designed Specific workouts that you follow and what we encourage people to do Is to get the program and see and understand what the philosophy is for athletic training or for bodybuilding Follow one time through follow exactly as it's laid out Pay attention to how you feel and then within that philosophy the next iteration around You can now modify it and say okay I feel like I needed more in this area or I feel like this exercise didn't serve me well Or I think I need to stay in phase one for four weeks instead of three weeks And stay in phase three for two weeks instead of three weeks or whatever We have a lot of people in our forum that have now that have been following the programs now for two years Oh, yeah that tend to do that and that's a that's a good place to start It's just like tracking your food like you start with something that's laid out for you Pay attention to your body follow it listen to what's going on listen to signals Yeah, you gotta have direction. Yep, you know and then you slowly Start to change it and make it intuitive to the point where you know I've been working out for can I intuitively train definitely better than most people I've been working out for You know how long 20 25 years I've been working out consistently So I think I can go into a gym and kind of know what to do But there's also some structure to it. I know what order I tend to work out in I know I know how to you know, what movements I need to focus on right right Yeah, you know, sir There's certain exercises that you would always start in or never start in you know, yeah So there's stuff like that. I think that we're all consistent with Next question is from swolnik How can wrist pain be remedied? Holding the kettlebell for goblet squats push-ups or any type of plank seems to exacerbate it And I don't want to wear wrist wraps It's that fully is this extended. This is extended right the flexed extended. Yeah, it's the fully extended wrist position that uh Some many times people have wrist pain dude. This is sure this was one of the Most mind-blowing simple little things that brink showed us. Yeah, and that's included in maps prime pro And I you know, I wish I had these tools because as a trainer in the silicon valley I must have had 100 plus clients like this This was very very common And you know, I had all these things that I would do from and nothing was as impactful As what brink was had taught us with maps prime pro Right and a little but what that is is people have just lost that connection and range of motion In their wrist and so when you do exercises that put strain on that it hurts And it's just because you just put all your weight on it Right, you know without having the strength there to support and stabilize it and so that's it right there These are these are basically drills to Strengthen and that connection and to be able to actually provide stability Again, so yeah, you have to actually like go through the exercises to kind of rebuild that process It's funny because like some of these drills are really silly looking. Yeah, right from from the outside like I mean, it felt like I was doing the whole like miming. I'm touching boobies Is what it felt like, but it's uh, but it's super impactful when you really pay attention to the intent of what you're doing And then your fingers how quickly you get disconnected from your fingers and uh, I mean, it's it's tough A lot of people don't want to like go through it because it's just like oh, shit I gotta slow down really focus. Yeah, when you look at your joints Your your joints have muscles that surround the joints and and move the joints, right? So if you look at your wrist, there's muscles that flex and extend the wrist and a little bit of rotation with the fingers And then there's the joint itself and there's end ranges of motion of the joint and what what Supports a joint and end range of motion if I took and stripped all the muscles off of my wrist and I bent my my my wrist towards this end range of motion What's preventing it from continuing to flex or extend are things that like ligaments and tendons or whatever These these support structures within the joints and what happens when you lose connection To end ranges of motion is when you go into those end ranges of motion and you don't have good strength and good connection Now you're relying on the joint right to hold you in the stress Yeah to hold you in that position. So it's it's no look here's here's a deal I could stand with 600 pounds on my back stand straight and stabilize myself Could I do that and lock my knees and just try and relax in it let my joints support it? That would be nasty. Yeah, right. That'd be very bad. So that's that's that's not really that different from what we're talking about So a lot of your wrist pain is coming from The fact that in these positions, especially like a plank push-up position in that extended position You have no strength. So what's happening is your wrist Is supporting you or the joint is supporting the whole time So one of the best things you can do this is very easy is put yourself in that plank position Maybe without weight. So maybe not a full plank. Maybe get on hands and knees Get into that plank position so that your hands are in that fully extended your wrist or that full extended position And then spread your fingers out and try as hard as you can to pull your fingers off the floor They probably won't move But just connect to it and then reverse it and then try to push them into the floor Don't move your hand. Yeah, and then rotate thing and just try to connect It's like it's like the combat stretch for your hands and when I and when I teach both those to people I'm like Both these movements. I know seem so tedious and so stupid to do But I cannot stress to you enough how much it impacts the rest of the kinetic chain That's your that's your connection to the real world your hands, right? Your hands, right? Your wrist right there and then your feet like that is your connection in the real world If you start to lose that it's going to affect everything else down the rest of the body And so I know it seems so stupid and little to do those things But it'll make the world a difference especially when you're talking about a person like this that feels distressing You absolutely need it everybody needs it, but this person for sure needs it I know I remember when I was a was a kid and I would bench press all the time I was a favorite exercise and I would I got this really bad habit of putting my wrist in this extended position With a thumbless grip and I know why I did it I was watch I would watch pumping iron and arnold and there's pictures of arnold benching that went for whatever arnold does is the right way to do it Right, so I would I got in this really bad habit of Lifting with my wrist extended and then as I got stronger My wrist became the weak link and became the limiting factor started kind of Inhibiting my ability to press more because my wrist started hurt. So then what did I do? I bought wrist brace You know brisk braces like power lifters would wear now I could bench more or whatever Never really fixing the problem. Well years later as I got older I started to realize what the problem was and all I did was I put my thumb around the bar And I straightened my wrist out and I couldn't go as heavy at first They didn't have the strength in my wrist to have that stabilization Today and it took me a while, but now today that's how I bench and I'm far more stable I never have wrist problems now one other way So it's this is a strength issue So what I would say is if you're currently inflamed back out of those movements allow the inflammation to subside When you start to feel okay Put yourself in some of those positions try to connect to them and get stronger in those positions And it should prevent you from having more pain Next question is from Andreas. I am for work. I carry around a 20 pound tool bag slung over my shoulder I'm trying to avoid injury inducing imbalances. So are there any other considerations aside from switching shoulders? Yeah, that's the obvious one, right? That's probably I mean does he have another option really when you think about it? Well exercises I mean like about I was gonna say around your waist there Yeah, no, I would say so definitely switch sold shoulders But a good rule of thumb is if you're doing something if you're doing a lot of something Train the opposite to offset it. So when you have a heavy tool bag over your shoulder The muscles that are trying to support you are the ones that shrug So like your elevator scapulae your traps like all those muscles that pull up pull your shoulder Up because those are muscles have to stay tense to support you. So I would do Like downward scapula shrugs. It's a very complicated term, right? It's basically Grab onto a lap bar. Keep your arms totally straight and then focus on Pulling your shoulders down. So you're doing the opposite movement. What's offset that? What's that move Justin that um that you do where you you just you isolate each Scapula and you retract and you you make the circle circles. Yeah, those scapula circles Is that what they're is that what it's called scapula. I mean if you have the the ability and the strength to do that That would be incredible. We have that on our youtube. Don't we have all that stuff on our youtube? We also have it in prime pro But uh, yeah, I mean even just doing scapula circles hanging, you know off of a bar is really helpful as well So, I mean, I I love doing that just to counteract a lot of stress. I tend to build up there a good general You know help for all all things shoulder This is a nice it's a general thing because it can it kind of helps most issues Is uh, uh, what's it called with the stick uh shoulders dislocates. Yeah, it's a it's a very basic Movement and it's kind of a general shoulder health, you know, it doesn't help everything But most common shoulder problems. I would say if you practice shoulder dislocates with good tension You're probably you know, if I have a client like this like that that's just the way I'm going to look at this Like of course, you know throw it over each shoulder like we said back and forth You know try and be even about how much you carry on one side, right to the other But really that client the for me. I'm thinking like they need to have strong mobile shoulders So their workout the you know that they need to pattern that constantly with rotational movements This is what we really this is what we really used to get paid for right? This person could have a normal goal like anyone else. I want to build muscle I want to burn body fat, but then I also have this Thing okay and that's the value right right and that's the real value in the the trainer, right? It has the ability to go like okay cool. So we're gonna everything else nutrition We're gonna be dialed in training account for this We're gonna take it yeah And that that takes now a higher priority over other things or exercise that we might do So a priority for this person like I would and this is how we structured all the maps program So I would always if I was a trainer have a tool like maps prime and prime pro in my back pocket for an example Just like this So I'm like, okay, so I want to have hyper or not hyper But I want to have very mobile shoulders and I want to have very strong shoulders And so supported shoulders So I'm going to pull from those exercises and I'm going to incorporate that into my training Regimen for my client or for myself if this is me Yeah, basically what you want to do is create yourself a ritual that you're like just because you know that You're going to be doing this for work and it's your job. It's like I feel like everybody You know, no matter what it is you do especially if it's a labor intensive job You have this this sort of plan like going into it and then how you're going to like come home and sort of You know recuperate from it and uh, this is something I have helped like You know a client of mine even had like a frozen shoulder So we went through a whole process of like, okay, what does my routine look like? What does my ritual look like when I get up in the morning and I get against the wall And I'm going to do these very specific movements It's because it's it's just like walking to you like you have to look at it like every day Like this is my ritual and this is going to help to kind of offset or at least keep you somewhat balanced No, here's the thing most pain a lot of pain if not most pain is not the result of injury It's the result of poor recruitment patterns This is kind of chronic pain and it really comes from two things lack of activity and then repetitive activity So it's it's this weird combination of lack of activity to balance things out and too much of the same types of activity So it's either too much sitting too loud or yeah, you know holding the tool bag or this is a common one for women By the way, the what this guy's complaining about or asking about is what women tend to feel because they carry a purse And they'll carry it over one shoulder And so they'll start to get tightness in their neck and their shoulder and sometimes that causes headaches There's imbalances speaking of women where women will hold their child on one hip And they'll constantly throw one hip out next thing, you know, they start to develop teachers that are writing on chalkboards Yeah, so it's all of that. So what you want and look here's a this is how we designed uh maps performance For example, this is the athletic program, right? The reason why a big Uh part of it is mobility is because athletes do repetitive motions all the time That's the that's what sports is when you do a sport There are hallmark repetitive motions that you're going to be doing and you're doing them You're doing them a lot because you want to get really fucking good at them Like you want to get so good at them that every time you swing a bat You're maximizing your power and you're accurate or every time you're throwing something you're throwing it in a way That's maximizing efficiency. And so you do these repetitive motions Mobility is such a big I mean it's such a limiting factor Because when you move in one direction all the time or do something all the time you get good at that But at the expense of other things and it can cause a lot of problems So mobility i'll tell you something right now in your workouts Especially if you do anything during your day that is repetitive, which is everybody everybody sitting beyond a computer Everybody do the opposite movement and focus on make mobility a focus because that is a limiting factor for everybody I just look at mobility as like interpreting data like so for me like building up a lot of like My workouts like I'm working out really hard in a certain direction But then when I get into mobility, it's like okay, what am I actually doing to my body? Like it reveals all those things you feel where your joint has restriction now and you feel where like There's tension where there wasn't before and there's a looseness here And so it just helps to kind of like pull all of your attention back into the joints And make sure that it's aligned and things are moving and operating properly So that way I can go back into adding the stress adding the load adding all these things into my performance type gains, but I'm not losing abilities Well, here's a good example when you look at boxers like really really well trained boxers And you look at their bodies and how they're built one of the most impressive things about boxers I remember this is a kid when I would watch like Evander Holyfield or Mike Tyson or especially Holyfield Holyfield was like this. It looked like a bodybuilder back then remember that guy was like so much jacked And when you'd watch him and I remember, you know, I look at him and I'd be like Fuck, he's so buff because I was really into muscles and their back muscles are so developed boxers have these incredibly Develop back muscles now. What the hell does the back muscles have to do? I remember thinking this is a kid. You're throwing a punch throwing it in front of you Yeah, you're pushing with your chest and your shoulders and your triceps and what does the back have to do? Well, the back is preventing the guy. It's actually and it's actually allowing him to throw his hand As fast and hard as he is because that's the support because it's the opposite That's the opposite. So a good boxer and good boxing trainers Do lots of strength training pulling pulling, of course lots of shoulder stability too But to strengthen the muscles that pull back because that's that tends to be the limiting factor with your speed and your power So I guess the rule of thumb here is whatever you're doing a lot of Train the opposite when you go to the gym to offset that that movement and not create those imbalances Check this out. If you go to mind pump free dot com You can download one of our guides for free. We have like nine or maybe even 10 guides on there We have a back pain guide and a fat loss guide more up leg training guide chest training guide calf training Guide there's a lot of guides on there. They're all absolutely free mind pump free.com. Go get check it out Thank you for listening to mind pump. If your goal is to build and shape your body Dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mind pump media.com The rgb super bundle includes maps anabolic maps performance and maps aesthetic Nine months of phased expert exercise programming designed by sal adam and justin to systematically Transform the way your body looks feels and performs with detailed workout 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 mind pump media.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 We thank you for your support and until next time. This is mind pump