 When it comes to fitness or your performance in the gym, the following is true. You are only as strong as your weakest link. This is an old saying, but it literally means, if you think of a chain, it can only pull as much as its weakest link can hold on to, while your body has governors as well. In other words, if your grip is weak, if you don't have good stabilization or good control, then your strength will be limited. Your body will limit your strength, thus limiting your gains and your progress. So remember this with your workouts. So grip is an obvious one, right? Because if you can't pick up the bar, you can't hold on to the bar for deadlifts, obviously. What other ones that like come to mind when you think about like limiting factors that I think people don't realize and like movements? This happens all the time with the big lifts. So when you first start working out, you want to focus on those big lifts. But if that's all you ever focus on, at some point what you'll find is these weird nagging aches and pains like, yeah, I can bench and I bench a lot, but my shoulder always kind of bothers me, you know, maybe in the front or the back or my overhead press. Once I get past this weight, I seem to injure myself. Or when I squat, I feel it on the side of my knee. My knee hurts. And then what people tend to do is they'll wear like knee wraps or braces or. Bells or straps. Yeah, just to, or back, you know, back issues like I squat, squat, squat. And then all of a sudden I get this back pain. It's always in the same spot. So that's not what I was thinking about. What I was thinking about when I asked that was so limiting factor for deadlifts a lot of times is grip strength, right? You, they, they, they're, you are too weak to hold on to the bar. And so it's not that your, your hips or your legs couldn't drive more weights that you can't hold on the bar. And so that's limiting factor squatting. I've seen this happen before where you just have a weak core. You have the inability to completely. And then well, that's what results in the injuries. Right. Let power leaks out overhead press like shoulder mobility and stability. Like you can't instability there. Yeah, hold and sustain it overhead. So that I was seeking that from you, right? Like, can you guys think of like these, because everybody wants to have these strong, where most people want to have a big squat, a big deadlift, a big bench press, a big overhead squat or overhead press. But a lot of times they don't realize that what's keeping them from moving up in that weight isn't necessarily just moving more weight on the bar or doing more of that movement. Sometimes there is a weak link that is keeping them from progressing in that lift they want to get strong in. And I just wanted you guys to list some ideas of what those, some of those could be. I know that grip strength sometimes is that for like the deadlift. I think of core for that, for the squat. I think for shoulder stability or mobility for overhead pressing, even like bench press sometimes can be that way. This is literally your body literally protects itself. Your central nervous system will limit movement. It'll limit ranges of motion. It'll prevent you from expressing more strength than it believes is safe for you. This is why, by the way, under duress, you can actually, you're able to express more strength, like the famous stories of the mom that lifts the car off the baby, but she never works out. How is that possible? Her body was like, this scary thing is more important, the fact that you can hurt yourself and it allows you to exert more. But your central nervous system is controlling this. I think, I guess, an example too with that, what you're talking about, Adam, is like range of motion depth in that range of motion. So like getting deeper in a squat all of a sudden now you don't have that kind of same force output. Like you're not familiar with that enough to where you've trained that. And so now, like a lot of times, especially if you're in competition and now you're being judged and you're used to like going to a certain depth, but they want lower. And then it's like very surprising and enlightening like how your body doesn't respond the same way because you don't have that stability and that kind of ability to generate force in a certain depth and a further range of motion. Here's your evidence right here. You take somebody who's been working out for a while and they squat for a while, then you have them wear a weight belt. Instantly add 20, 30 pounds to their lift or at least 10 pounds. How did that happen? Are they are they are they're quad stronger? They're hamstring stronger? They're glued stronger? No, the belt produced an external form of stability. And so the body allowed them or that feeling of stability, that increased ability, allowed them to generate more force. So these are all limiting factors that a lot of workout programs don't take into account. And so you see people, they don't realize that this is why their the lifts aren't going up or why they're not progressing. It's because, well, you're not training in the lateral plane, let's say, or you don't do anything with rotation. And so your body's stopping you in your tracks. Well, this was always my argument because I mean, I I mean, I'm a meathead at heart, too. Like I I'll train heavy and like I was always into like just trying to maximize my output with bench and dead left and squat. And all those types of things. But like I was like, you know, a long time ago, advocating for mobility. And it was a really hard sell amongst a lot of like athletes or amongst a lot of like bros, especially bros, you know, they just like, what's the value in that? Like, because it looks stupid. And you look like that's nothing to do with the name, the voices that you make about that. 100% accurate. Don't act like it's not like, what are you doing, bro? Stupid, right. And, you know, and for me, it's like, OK, well, to your point, you're limited now and and and you're you're limiting your strength potential because you're not putting the work in to strengthen and stabilize around the joints. So your body feels like it's safe and able to supply your body with more force. It's so like we I mean, we obviously managing gyms. You see this all the time. We've all probably experienced it ourselves. I know I have. But I remember specifically, so I won't I won't get too detailed because I don't want to embarrass this person. But we have people come in and we film workouts or exercises or programs using individuals for these programs or workouts or stuff. I thought you were saying that like you're going to embarrass somebody who's in here. No, not in here. I couldn't be backed on this guy. I was like, the fucking USA, bro. I know it can only be me or Justin. His name sounds like Schmado. But anyway, no, this guy, hmm, this week we had somebody come in and we were filming some exercises, OK, and we were doing just a standard overhead shoulder press. Now, this person, they had great physique. They trained like a bodybuilder. They move like a bodybuilder, though, the stereotype, right? Kind of stiff. They could not do a full extended, just a basic overhead press. By the way, when people get old, this becomes a problem. This person was, I believe in the early thirties. They looked like top shape. They could not do a full. They were in there. They're in their early thirties and they were also a pro athlete. Yeah, pro competitor on stage. They also couldn't do overhead tricep extension because their body limited them. Like that's where the myth of muscle bound comes from, because you would have people lifting weights, not training full ranges of motion, not training in different planes. And then what happens is their body limits them, limits them, limits them more and more and more to the areas that they train in. And they've got a lot of strength in those areas. But their body continues to limit them because it's scared of injuring of them getting hurt and it minimizes their ability to progress. What's funny too is that individual who's trying to develop an incredible physique, if they started working on fully extending and worked on mobility with their better physique, they build more delts as a result of doing that. I've also seen this with guys with their shoulder press just going all the way down. Like, you know, they stop at the 90 degree. And then you tell them to come all the way down. They hurt their shoulder. Even going light, they say, oh, that hurts my shoulder. Like that's a crappy place to be. Today's giveaway is maps and a ball. Here's how you can enter to win. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We also have a sale going on right now. Maps performance is half off and our extreme fitness bundle of programs is also half off. If you're interested, click on the link at the top of the description below. All right, back to the show. Anyway, I got some cool studies to bring up. And I found an older study because I was looking up studies on sleep, deprivation and fat loss and diet and stuff like that. So there was a recent kind of meta analysis. There's some messed up studies on sleep deprivation, right? Oh, were they really pushing? Russian studies, yeah, yikes. Have you ever heard of those? No, like torture? Oh, yeah. Basically, yes. Well, that's what it is. So how do you study on it? How do they get that passed? Well, this is just testing it. It's like Soviet Union, obviously. Yes. Of course. It's so fucked up. They went to the extreme with it for sure. Yeah, like, no, the studies I'm going to talk about are like people who get to sleep hours or five hours. What's sad about it, it's sad that I can guess that, but it's also like some of the best studies because they have no morals. Dude. They can push the boundaries like that. It's terrible. But give you- There's a story, and I don't know if it's true or not, but they tested extreme sleep deprivation on like prisoners and stuff. And I think it's after, I want to say after five days or something like that of not sleeping, and they would keep them up to see what would happen. So a person would try to fall asleep standing up and they'd keep them up. I believe after five days, if I'm not mistaken, a majority of people start to exhibit signs of like clear schizophrenia. Like psychosis. Yeah, psychosis. Like you go crazy. Like you're totally saying, if we push this like five days, I remember it's something like 80% of people actually went crazy. They did one with a bunch of, I think there were like five people in there and one of the people killed and eight of the people in. Like turn in, yes. It went crazy. Really dark. Almost like some zombie movie, like crazy. It's a story. I don't know if it's true or not. I know. I've read the same thing. You read the same. You and I read the same. I know. Scary story. So going into the study, sorry. So anyway, so there was a meta analysis and what they found in the meta analysis, and we know this, is that the body when it lacks sleep, this is the theory, right? When it lacks sleep, and these people were not like the Soviet study or like you couldn't sleep for five days. It was like they got six and a half hours of sleep at night. Like, you know, parents will do where people are under a lot of stress or whatever, right? Or even, they even included in this. That's why I like the study, like eight hours of sleep that wasn't good quality. So a lot of studies are on just the time. This one also looked at, these people are going to bed, eight hours of sleep, but they're not getting all sleep. Are you familiar with this? So I've seen the studies and stats on that. I wish I could recall what it was. Maybe you remember, but like, okay, so REM and DEEP are like the important two hour blocks that we're supposed to get. I think so. Yeah, I believe that's right, right? Someone, I'm sure someone will correct me if I'm wrong, but it's something like that, right? That those are the two most important blocks. Four hour REM and- Two and two. Two and two. Two REM, two DEEP, I believe is like the, and the sweet number is like an hour and a half to two hours. And anything less than that, like your risk of like cancer or your, like it's like, it goes dramatically up once you get like an hour. Like, and I look at mine, like there's a lot of times where I'm under two in those, it's an hour and a half. Even though you get you're in bed. Right, right. I only get an hour and a half or so and that you want to be like at least an hour and a half to ideally two in those. And anything, once you go from one and a half hour, less than that, like I want to say an hour or less, it like dramatically increases. The risk of all those causes. Oh yeah, like a lot. So I'm not even going that far. You can back check me when I'm talking about it. Yeah, let's see what that is though. In this study, the cravings that the people had from just not getting optimal sleep. So it's not like, it's like, like I said, it's a lot of people get sleep like this. Six and a half hours. It's cravings so bad you'll be my crave people. Yeah. That's all for the cravings. It's very much to the extreme. They scare everybody into sleep so bad. Day one. Get your sleep. Day one. Oh, I really want donut. Day two. I kind of want soda and cake. Day three. Some human flesh sounds really good. Bob looks delicious. Bob is looking really damn delicious right now. I wish I knew that style. That's how I scared my client to just leave it there. You don't want cravings. No, I'm good with cravings. Listen, you want to eat your friends? Yeah. So anyway, the cravings went up dramatically and it was mostly for hyper palatable foods. So cravings went out, but it wasn't for like healthy food. It was for comfort foods. And what's happening is the two reasons they think. One is those comfort foods make you feel temporarily better. So it's like a, it's kind of like a drug. And the second reason is your body perceives a chronic kind of lack of sleep as a stress. And one of your safeguards against stress is gain body fat, gain body fat so that if when the shit is... You're sharing this policy. Yes. Now this led me to finding another study which was fascinating. This study is over, I want to say over 13 years old, but it was really interesting. So let me find this one. Why are you looking it up, Doug? Did you get me some facts with her? Or Andrew? I'm looking for exact times. They give it more as a percentage of total sleep time. So deep sleep for example, should be 10 to 20% of total sleep. I believe REM is around the same amount, 20, 25%. 20, well, 25% of eight hours would be two hours, right? Is that right? Yeah. So same difference. Right, right. Okay, all right. So check this out. I think what I've all said though for deep sleep, he said you should hit around 70 minutes. I believe that's what he said when he said that. And that goes back to my point. It's an hour and a half to two hours is the range. So that's like optimal is supposed to be an hour and a half to two of the two blocks. I'm pretty sure of this. What I was looking for from you was a stat on if you get less than that, how much that increases your risk of cancer and other things. I forgot what it was, but I had just recently read this. So it was interesting you went this direction and I forgot to bring it up. It was in my notes to talk about it because I was so alarmed by the difference of just like 20, 30 minutes less of that deeper REM, how dramatic of a difference it is. It's all cosmetology. Yes, yes. Like it went up like 50%. It was like a lot. Listen, I'm about to sell sleep right now because when I read the study I was like, I can't believe I've ever heard of this. So they took groups of people and this was a control. This is what I like about it was controlled. It was in a lab and they control their calories and they tested weight, fat mass, lean body mass. They took these individuals and they did a phase of eight and a half hours in bed which was on average about seven hours and 25 minutes of sleep. They also took the individuals and again, control 1,450 calories per day. They put everybody on a diet. They took another group and they put them in to sleep for five hours and 14 minutes. So roughly a two-hour difference in sleep. Now both groups lost the same weight, okay? Same amount of weight on the scale, but trip off this. One lost a lot of muscle. The group that, yes, the group that got the worst sleep, only one fourth of their weight came from fat, one fourth. Wow. Three fourths came from muscle. Now the other group almost half came from muscle which is expected. Okay, so people have to, now for us that's obvious, right? We understand what that is. It's like you're not getting the most important time when it comes to recovery and building muscle and muscle is a very expensive tissue and so the body is getting the signal of like, oh, you're fucking me. You're not giving me the rest I need. I'm not able to prioritize this. Let's make ourselves harder or easier to survive in a low calorie stress environment. And so it says, okay, let's pair it down. Like so, so great. Look at the individuals who slept less than six hours which is basically the thing I was saying, right? 41% higher risk of cancer. Yeah. Yeah. Crazy. But I mean, but again, trip off this. The average person, if you just cut your calories, you don't lift weights, you don't eat high protein, you just cut your calories, you lose weight, across the board data shows, 40% of it will be muscle. That's expected. Okay, now if you lift weights, you protein, high protein, then you won't do that. But average person, that's what happens. If your sleep is bad, one fourth is fat. The rest is muscle. So now think of someone who's lifting weights, eating protein, they're doing everything right, they're on a calorie deficit, but their sleep is crap. Yep. Yep. Now you're screwed. All from sleep. Right. All from sleep. So it's like the most anabolic or catabolic thing you could possibly do has to do with your sleep. That's why I don't even consider supplements. I mean, that's your key right there. I just had that conversation too. Who was that? It was somebody in my family that was asking about some latest supplement or what that. And I'm like, when was the last time you did like a real sleep analysis? Like checked like. I was going to ask you guys, because you have the ring, right? Or a ring? Or the aura, but I also used the eight sleep. I was going to say, what was the difference before, after, have you noticed improvements? And then what about when you're not in that bed and you're at like we travel or something like that? What do you see? Well, it depends on what kind of bed I'm in, right? We tend to, we tend to travel relatively nice, right? So we stay in like nice beds and AC and all that stuff like that. So as long as I'm in a situation like that, like my sleep is okay or good, right? But the eight sleep has been like night and day difference for me. If that's, if I don't have that, like which I have, I've had it now for years, like me getting into a deep sleep and falling asleep is so much more difficult because my temperature, I get so hot so fast. Even if it's like cold out in the room, my body heats up under the sheets and then it'll wake me up sometimes where I'm so warm. I'm kicking off sheets and then I don't sleep well if I don't have any covers on me. How long does it take for the algorithm, the AI to figure you out? Is it a week? That's a good question. I bet you can look up what they say. And it's always adjusting because your body changes. I'm trying to recall like it actually, so I didn't know it was gonna do that. So I didn't even know that. So I thought I was manually setting it and then I remember one day I got on there because it didn't feel ice, ice cold. So I had already set it, right? This was like a couple of weeks after we had set it all up and we had owned it. And you know, the initial like when I first set it, I set it up as cold as you could possibly go. And that thing gets way colder than the rulers get. And so it would be like a fucking ice box. And I'm laying in bed one night and I'm like, huh, it doesn't feel like an ice box. I'm like, I wonder if it's on. And I looked down at the thing and it's like, it was at a different temperature. And I was like, that's weird. I set it at the lowest temperature. Why is it saying it's at minus four right now? It should be minus eight or whatever the lowest setting is. And then I looked on it and that's where I looked into the AI. I think I thought, oh shit. It saw that you slept better on that. Yes, it figured it out. And then I saw that I haven't yet to touch it or mess with it now. And now it's completely like molded to my routine. What time I go to bed, how cold it needs to be. And what's cool about that was initially when I did it, I would just drop it as low as possible. And you know, I'd be cold. There'd be like a little bit, but I'd rather be cold because then I know I would be all right through the night versus being at all borderline hot. Do you know how it adjusts throughout the night for you? Are you able to look at a report to show that, oh, it warms up here, cools down here? So I can see that. Although I have, and I know, I'm interested to see that. I know enough that it's not what, so it starts off real cold, right? So I know it drops minus eight when I initially first get in it. And then it slowly kind of brings me up in the middle of the night. And then like, and brings me up means like it's like minus two or minus one is like the warmest it lets my bet get. And then it actually goes down a little bit, I believe. It's so weird. Yeah, it's, yeah. And then it comes back up at the end of the night. So it's adjusting, trying to get you to sleep better. Yeah. And it's using, because I, of course, I get up and go to the bathroom and it tracks your REM and deep sleep. And so it's figuring out like, oh, when we've put, keep him at this temperature he gets this much more REM or this, and then it keeps. You know, when they, if they, if someone can design a bed for a infant that puts them to sleep and reads the baby, cause there's, they have stuff now that's like really good, but it still doesn't like, it's not like a person to put them, that they'll become billionaires overnight. Cause it's, it is talking about loss of sleep. When you have a kid, a baby, you're not going to sleep. If there was a way you could put it on in the AI. No, oh, the cry is going here. Oh, move in position here, do this. And then you just put them there. Oh, that would be a game. You know, I don't know if we'll ever get there. I'll just be worried there'd be a glitch or something. Well, I also, I also think that, you know, we talk about this, right? With oxytocin. We talk about this with like oxytocin and stuff like that. There's something about the, yeah, there's something about the human touch that, you know, that is very unique and special to a newborn. I don't know. I mean, this is. But it's torture. Yeah. So my brother-in-law, he just found out his wife is pregnant and he has his old, his kid is, how old is she now, nine? So it's been a while and he's like, Oh yeah, I vaguely remember. I'm like, bro, you're in for it. You're not gonna get no sleep, you know? And that's for a while. Anyway, speaking of kids, I gotta tell you guys about my three year old and how he lied to us last night and it's the funniest way ever. Oh, it's hilarious. So I wrote down the quote because I couldn't believe he said this. So I was looking for the remote control to the television. So before he goes to bed, depending on how the day goes, we'll let him watch about 15 minutes of TV and I'll set a timer for him. It's like, okay, buddy, 15 minutes. You can watch your favorite show or whatever. And then when the timer goes off, we'll turn it off and then we go into his room, restory, do the whole thing. So I did that, right? Let's put the timer on. Timer goes off and I'm looking for the remote control and I can't find it. I'm like, oh, I get so frustrated. This is like a dad thing, I think. When you lose your remote control, you wanna flip the house upside down. So I'm going in the couches, I'm looking all over, can't find it. He's getting up, helping us look. Where'd it go? I don't know, Jessica helping. Where is it? We're looking for it. And then he sits down, he goes, oh gosh. This is what he says. He goes, if we can't turn off the TV, I guess I'm just gonna have to watch it and watch it and watch it. And watch it and watch it and watch it. So Jessica and I look at each other and we're like, wait a minute, hold on a second. So I go, do you know where the remote control is? He goes, no, I probably don't. I'm like, probably? I'm like, okay. So we still look and he goes, maybe you look behind the couch. I'm like, oh, this kid threw the remote control. But you can tell he felt a little bad or guilty. If we can't turn it off, I guess we just, I just have to watch it and watch it. I thought it works, dude. I can unplug it. Kids are hilarious. Oh my God, you're so clever. When they start to lie, it's just a fun thing. And I think as a dad, one of the hardest things is to not laugh at it, right? Because there's a party. Oh, we were out on the corner and we were cracking up. I don't want him to think it's funny. I know, Katrina and I have these moments where we're like, don't let him see you laugh here. I know, but that's absolutely hilarious that he's doing shit like that. I have a trivia for you guys that just popped in. I totally forgot I wanted to ask you guys this. So any guesses? Ken, here's the deal. I'll get a hundred bucks to the guy who can be within a thousand. If you can guess within a thousand of these two things, okay? How many total Starbucks? Are they really gonna pay us? Huh? A thousand? No, no, within a thousand. Oh my bad. I got a hundred bucks on me. I'll give you a hundred bucks. I actually have that on me. I'll give it to you. For real? Yeah, yeah, for real. Okay. I'll let you guys be within a thousand of each of them, right? Okay, the two things. Okay. First one is a Starbucks. Okay, how many Starbucks are in the United States? Oh, in the United States alone? Locations? Yes. Okay. Oh my God. Hold on. Within a thousand I'm letting you guys be. So, I feel like Doug will have the best guess here. I'm gonna say... You gotta get both of them in order to win the hundred bucks because I feel like that one's easier than the second one I'm gonna give you. I'll say 27,000. You got a guess? For the U.S.? Locations, yeah. No, I'm going up in a couple hundred thousand range. Whoa, okay. Yeah. I'm gonna say 14,000. Woo! Andrew, you want a guess? 16,380. Pull up the internals. Oh, shut up. Did you look it up? Yes, oh. Did he say, what did you say? What did you say? What did you say? What did you say? I was like, yeah, that's why I'm really close to what I think I read right there. Okay, so here's this case. How much, tell them, Andrew, what is this? What is it? 16,300. Oh my God, that's way off. Okay. Jesus. Hey, no, this is just like a million. Hey, he's like, it feels like a big number, he just comes up with a number. I'm not the fucking number guy. So here's the, this was the, of the, this is the two that go together that this one actually, I was so off because of this. How many churches are in the United States? Oh, oh wow. Churches. Yeah. Oh, dude, I'm gonna do just as bad of a this. Yeah, yeah, yeah. 50,000. Do you think there's no churches? Yeah, yeah. I say 20,000. How about that? I'm gonna go less. I'm gonna say 10,000. Don't say it, Andrew, Ella. I'm gonna go higher, 25,000. 400,000. Oh wow, that was way off. I didn't know I'd give up, dude, I shouldn't have flipped that. Hold on, let's consider the church though. Is it an actual physical building or like are there laws that allow you to be like, this is a church? Well, cause there's so many different like denominations. Yeah, you know, I just like you, I actually, you know, what am I? Cause I think church, I think church. Well, first I went, I see Starbucks on every corner. And then one, yeah, exactly. And there's some of them are like on the same street. Yeah. And does it count the ones that are in Target? Yeah. Does it count the ones that are in all? I was, that's my logic. I was like the same thing. And that's still, those all count. They're like 16,000 of those that were like that. But I didn't think that I ever see that many churches. 400,000. That's just because of where we live, I think too. Is that what it is? Like maybe we go back. Yeah, you're probably right. Like the Bible Belt, somebody died there. I'm wondering what's considered a church. Okay, well. We're thinking of traditional. Let's say the Bible Belt. The guarantee they're still half of those are hard locations. How many Catholic churches are there in the US? Just look that up. And that's just one, that's just Catholic. Just to give me a number of what that looks like. What does that help you with? I think that like fucking 50 denominations. Why would that help? Because I'm trying to, I wonder what they consider a church. Because you're trying to say like someone started a business and said they're a church and they don't even have an actual house. They don't have an actual location. Because I'm thinking of. Yeah, no, I bet there's a, what does it do? What does it say? More than 20,000. Catholic buildings. That's just Catholic buildings. So yeah, think about that. Yeah, that's good. 400,000. I did not realize that there was that many. Wow, that makes sense to me. There was a Starbucks in every church. They would crush. Now we're talking. Now we're talking. Yeah, because their coffee always sucks. Yeah. It's the worst. The only thing worse than Starbucks coffee is church coffee. It's free, bro. Coffee and Kikis and it's like all this like terrible food. It's free coffee. I know, but it's like, you know, the one that has a Starbucks, they're going to get the followers. Come on, bro. You know what I mean? Come on, Joe Osteen knows what I'm talking about. Do they have a Starbucks? Hey, did you guys see the shooting outside of his church? Oh, man, what is it? Oh, it was inside. Yeah. Oh, man, it's, yeah, it's four heads. I heard somebody. I heard it was a woman. He was a woman. I heard a civilian shot her though, right? Off-duty officer. Off-duty officers. Off-duty officer. I don't want to look into it because a five-year-old. He got hit like as they were like shooting her. Oh, no. Breaks my heart, dude. Oh, no. I know, that's why. I purposely didn't talk about it because it kills me. Oh, I didn't know that. And then there was one today, too, with the chief celebration. I did see that. Also, civilians tackle that person, too. Yes, they did. They did, which I'm glad to see, you know, the community kind of, you know, rally against that. But it's like, oh my God, all these popping up, it makes me sad. Do you know how many, maybe you could look this up, Doug, how many like crimes or murders or I don't know how you'd look this up are prevented from civilians with guns? It's a big number. Is it really? Yes. People defend themselves with firearms is a big number. There was one video, there's this famous video where this guy pulls out a gun and there was a mom and she pulled it out of her purse. Yeah, I know Doug hates when we talk about stuff like this that's controversial and shit like that, but it's like, I know what I'm going to say, which is that I just, I think the people that think trying to eliminate guns is the way, the strategy to eliminate things like this is such as backwards way of thinking and why and hear me out. You gotta eliminate the black market first. You'll never be able to get rid of every gun. Well, the guns are here. That's the bottom line. Right. And so the safest approach to gun violence is actually arming more people. Cause if these people that get away with this bullshit, if they were afraid that every other person potentially could have a gun, the likelihood you would do some stupid shit like that dramatically reduces. Well, they're just, they're already out there. There's more, there are more guns than there are citizens and the black market, we have no idea. There's more guns, okay, check me on this stat, but there's more guns in the United States of like civilians owning guns than there are in every country's military. Oh, I believe that. Wow. What does that say there, Doug? So I don't know if... Guns prevent an estimated 2.5 million crimes a year. Yes. Most often the gun is never fired, which is true. Okay, wait a second, Sal, that's not a good stat. That includes officers. Yes, it does. But the next one, well, okay, 400,000 life-threatening violent crimes are prevented using firearms. 60% of convicted felons admitted that they have avoided committing crimes. When they knew the victim was armed, 60%. 40% of convicted felons admitted that they avoided committing crimes when they thought the victim might be armed. Okay. Well, I mean, that is a good stat. And that's proving my point of like, if you thought that somebody might have a gun, you'd be way less likely to rob or to pull a gun yourself. Half of these people are cowards. Half of these people that do this stuff are not like, they're not at all confident, strong people. These are weak-ass, scared people that do this. And I guarantee if they thought- They're gonna take the path of least resistance and to do whatever evil they're gonna do. Yeah, I know. That's crazy. I hate your insolence. The chief, sorry to nag everybody on, but you just reminded me that we were talking about the churches, I had just seen that. And I didn't know what had happened, like if people were injured. In the chief's one, was there people injured? Yeah, it was like 10 or 15, I think, injured. And there was like, I saw one, might be reported dead, so. Oh man. Speaking of crimes and stuff, I was just watching on, this is a little lighter. I was on social media and I love these videos. These are my favorite videos. There's a lot of packaged thieves that are out there. And then there's a lot of people, there's a lot of thieves that will break in your car and steal things. Smash the window, take things. And there are people now that are making popular viral videos and channels where they will- Stage it. They'll take a package. They'll put a camera in there, they'll put something that explodes glitter and fart spray or something like that. And I was just watching when it was hilarious. He put it in his car, thief, smashes the window, takes the box, and he gets into a car with his buddy and they take off and then the glitter bomb goes off. And then you hear the spray, and they're like, what's this? Oh, shit, oh, dump it. I love those videos, dude. I feel like that's what I would do. So if somebody was like carjacking or doing that in our neighborhood, it would be like to try and come up with some sort of a prank like that to get people back. Have you ever guys ever seen like car security systems that never made it to the market? There's one that's like a flamethrower. Have you ever seen these? Oh, they're amazing. They're trying to get your car. I think Brazil. I think in Brazil, they might have actually used this because there were carjacking. I think I have seen that. From underneath the car. Yeah, so they're trying to break in and there's a button you push and it just lights the rest up. Could you imagine you light it up on the TV? You have to watch them? Oh, take off, honey. I don't wanna see that anymore. Hey, you know how we've been talking about the Apple goggles like crazy, right? Did you see an ex-Apple employee has already made a competitor? That are glasses. Oh, I didn't see that. More like spectacles? Yes. Pull up brilliant labs, AI glasses, Doug. Oh, no. Yeah, so they're AI, so yeah. Yes, so it's a competitor. So remember how we were already talking about like, oh, is it, I mean, is it comparable? I mean, I haven't wore either one, so it's hard to say. I doubt you're gonna probably compete with Apple at the first game. Cause you still have like speaker. I think it's more like, you know. It had all that there too. Oh, yeah. Cause they're tiny. It had just like the Ray-Ban ones where they have like a, you can hear music and so like that. Like you could hear that. You could cue it by talking. So yeah, here it is right here. I guess I wouldn't know unless you try them, right? Oh, wow. This is weird. This is getting crazy. Nutrition, did you see that? Yes. You can look at food and tell you what's in there. Yes. Do you see the other one? Translation. You can look at Chinese and then it will translate it to you. Wow. Yes. This is getting weird, dude. It's gonna be a new world. So you're for sure gonna buy the goggles. No. You're not liar. No, I'm not really, I mean, what? I think it's neat to talk about, but I don't. You're gonna buy it. Don't lie. I'm gonna wait for version three. No, I'm not. I'm so surprised. Really? You're sort of the type to be curious enough. Well, I mean, okay, so, okay. I'm not saying like you're the sufficient auto, but. Yeah, yeah. As you say, I'm not like a tech guy. You're like Benjamin Franklin glasses or something, though. Harry Potter. They gotta wait. I'd have to use, to give me to drop four grand on a pair of tech goggles. I'd have to have at least one application where I could see myself really getting into it. They are four grand, aren't they? Yeah. And that's a bit to drop on something that I. You're just curious about. Yeah, that I'm just curious about. Like, I'll go find some rich friend that bought it and then I'll play with theirs first. How much of these, how much of these, Doug? Good question. Yeah, that's fine. Probably comparable. Pre-order. Let's see. It's a pre-order. I mean, they're like four grand or something. I would think they would try and come. Not so expensive. 349 bucks. Oh, wow. Whoa. We'll see. Yeah, I don't think they're the same. Oh yeah, no apples. Come on. Who's going to, your, some startup is going to complete the apple. Yeah, it's real. I think it's like just stats and like maybe one image. It's not like a video immersive experience. This is what would be my guess is this is an ex-apple employee who has been a part of all the other stuff. He just simplified it. He probably picked the five things that people were probably going to use the most and implement it. Like, because you just saw the ones that are cool. Like, I think how cool that would be to translate language. How cool would that be to be in another country and be able to just. Are you kidding me? That would be amazing. Amazing to travel and actually have something like that and be able to translate everything for you like that. For diet, nutrition to be able to look at stuff. Super useful items. Yeah. So I bet they distilled it down to the four most useful applications for this that they thought of. It's a brilliant strategy, right? Instead of trying to compete and say it's going to be as sophisticated as apple, I'm going to pick the things that people are going to use the most and then I'll undercut them be a fraction of the price. I mean, that's way less. Yeah. Now I'm interested. Now I'm interested in this one. I mean, I'm curious about all of it. That one feature alone to me is so valuable. Just being able to go to another country or read things in other languages and have it immediately. Because you travel so much? No, but just because. You can do that with your phone. What do you mean? From the GM to the houses. Google translate will do that for you. Yeah, but you have to type an answer. Can you put your camera on a picture? No, I just put a picture. Use a camera. Oh, it does that? Yeah, but you've got to screen shot at each time. Not on your face. Yeah, it'd be way cool to just look at it and it translate right real time for you. I think it would be a way cool feature. Just much closer to minority report. Totally. I told you guys. I looked something up the other day because do you guys know how many days it takes to turn a behavior into a habit? 60. God, that's the number a lot of people throw out. Do you guys know who it is? It is, but I've heard the counter 30. Yeah. So for 21 days. They actually have a data. I used to tell people 60. They actually have data on this. So I looked this up. I'll pull it up for you guys. And it talks about how on average it's 66 days, but it can go between 18 to 254 days. Now what they found in the study, of course some things are harder to become habits than others, right? If it's like drink an extra glass of water a day, it's probably gonna be on the shorter end. If it's like, get up and wake up at five a.m. to go work out might take a little longer. But what they found in the study was the most effective way to turn a behavior into a habit by far was to do a little bit of that habit every day versus a lot of it infrequently. We've talked about this with workouts. Totally. So what they find is instead of being like, okay, I wanna learn how to play the piano or learn a language or whatever or get this habit rather than focusing on it for two hours or an hour or twice a week or three days a week, you're better off doing 15 minutes, 10 minutes, 20 minutes every single day. Cause that's how the body and the brain turns into habits. Speaking of that, like, and I'd, you know, I've been playing guitar and this was like a big goal of mine and just to get back into it and doing that and just going down every day, I go down and just play something. Even if I'm not inspired, I'll just like pick it up just to like keep that momentum going. But I don't really play anybody else's songs ever. Like it's just never been my thing to like learn songs. And it's like always frustrating cause people that will hang out or wanna play music with me, they're just like, oh dude, do you know like, like, off screen man. Or yeah, exactly. They're like something and I'm just like, no, I don't know it, but I could listen to it and kind of play, you know, a crappy version of it by ear. But so anyways, that being said, there's like all these like really cool apps now. And I was just messed around with a tuner app that I used to get my guitar tuned. And they just immediately did a feature on it as I was like strumming the guitar. I heard the tone of the string I was playing and then it placed it into like an Oasis song. And then the Oasis song, it had like the chord for it. And then it started kind of like following the ball, you know. So I, it basically has the lyrics and then it has the, you know, the chords on top of it. And so I was just started playing and then singing it. And then it was just really intuitive and like user friendly. I was like, whoa, it's gone so far now in terms of like, I could see myself if I really wanted to be devoted to like learning a bunch of people's songs and their catalogs, I could sit there in a really intuitive way, kind of play along to like a bouncy ball kind of way of doing it. Okay, now, this is how my brain goes when we're talking about the Apple goggles. Imagine, and this is coming for sure. How, and how, how much this serves the consumer and then also the creative, the creator. Imagine paying for lessons in the virtual world with your favorite guitarist who could charge you a reasonable price because he's got 500 people that are also being taught that same lesson together. So he could literally charge you 150, 200 bucks an hour with the most famous guitarist in the world, which sounds good because he's making 500 X that for that hour. They've tried like the master class version of that. But yeah, that would be next level. Yeah, cause it'd be like a master class, but it's literally him live talking to you guys. All right, now place your fingers right here. Right. And you do it now. Follow me like this. And there's 500. And you're only having to pay what private lessons would cost for an average Joe person to do with you, but you're getting the best guitarist in the world. And he's making $50,000 an hour. For sure that is gonna happen. Even augment that with augmented reality where you look down at your hands and it shows your hands where they should be. That's what I'm saying with the Apple goggles. Yes, that's what I'm saying. The Apple goggles you would tune in and be watching it, watching it live. Oh my God. Imagine how sick that is. There's a bunch of different styles too of different guitarists, right? So you could learn. Yeah, it's all over the place. So you could learn so many different. Yeah, it's gonna be cool to see how some of these applications, like right now I can't really wrap my brain around how I would be like, oh, that would be awesome for me to be able to do that. I would totally geek out on that. Wow, wow, what's that show? Oh, they're using the Oculus to do that. Wow. This is gonna be weird. Yeah. This is gonna be interesting. See if that's publicly traded or not? No, I'm serious. I know. See if it's publicly traded. I'm having a tough time wrapping my mind around how this is gonna impact. I mean, there's so many jobs that this could augment. Oh, yeah. You know? God, I could literally sit and think about it for now. Especially, yeah. Skill, very specific skill jobs like that. Normally you'd have to have a mentor and go through this whole apprenticeship. But now to sort of offset that with some kind of software to take you through it, augmented reality. I mean, the biggest hurdle right now is the entry level to the price of it, right? Like, so, because I could see how even like, so we've obviously this, we have pivoted or moved into with the new company and into the coaching side, right? Imagine if all of our coaches, you know, could afford $4,000 goggles, but they all had those. Imagine actually coaching a client with the AR, you know, and having them like, so they're watching us queue and we're all doing it live together and it has all of our, this is the corrective exercises we would do. This is the deviation that we see. Like, I mean, that would be cool. Well, it's really cool to be able to, and then we could actually offer it for a reasonable price and it's scalable for us because it's like, okay, none of us would ever do that for even 500 bucks an hour. It's not worth our time right now. But if I had 50 trainers that were paying $150 an hour to do that, like, okay, now it's worth the time to do something like that. All virtual, all coaching that requires that, you know, it's superior in person. I could see how augmented goggles will make that, something you could do virtually. Martial arts training, it could be personal training. Yeah, I mean, because the big thing with virtually coaching someone, exercise is tough. Queuing someone, watching how they move and see what's going on, but if you were to put goggles on and they look like they were in front of you, I don't know if it'll be exactly the same, but it'll be better than what you can do now. Yeah, I mean, I just could see like a coach having just like the non-invasive kind of glasses on, but then you see mechanically like the different points of, you know, yeah, like where their body's varying and where you can cue more effectively, like you might not see it with your naked eye, but then you see like these different plot points. Yeah, how cool would it be if when performing a squat, it has the like a green or like a neon like skeleton, perfect version. And so you can see how the body is out of that. Yep, you know what's weird? I was just on a podcast yesterday and I got asked this question about AI and it made me like, and by the way, this has already been happening. So it's not like this is a new thing, but we have lost so many skills because we've exported it to these outside tools. Like an easy example is remembering phone numbers. Does anybody remember anybody? I don't know your phone number, Justin. I talked to you every day in tech. I don't know what Doug's number is. I don't know what Adam's phone number is. I know my old home number. I know my wife's cell number and that's pretty much it. Only cause I realize I sing it. Yeah. Two, four, five, three. You know, like I, you just... What? Forever, like I've remembered my home phone number. Yeah. When you were a kid, you learned it that way? Yeah. Oh, that's hilarious. See, I don't want to say the whole thing. No, of course. My parents are going to get inundated with calls. Is this in there? Can I talk to Justin? That would be a funny prank. They still have a landline? They got a landline. My parents just got rid of there. Yeah, I thought they didn't even exist anymore. No, you can have it. Oh, and they have a really like a cringe voicemail too. Like it's old school. No way. Real old school. Is it an answering machine or is it voicemail? Yeah, answering machine. They have an answering machine? Answering machine? Oh my god, with a tape? So you call your parents. You call the landline? Well, I text them and then I call. Yeah, I usually call that because they'll, they put their phones, I don't know where they put their phones, but they're out, you know, in the yard or you know, sometimes when my kids are there, I'm like, Hey, what, you know, I'm trying to get a hold of somebody. I'll call the landline. Yeah, no, my parents just got rid of their landline and they, my mom told us when she did it and we were all so mad, which is funny. Cause what's it, but it's because we were tied to it. You know, it was our number when I was a kid and we've always had that phone number. See, so I don't remember my own phone number, but I remember all my friends phone numbers. Their old numbers? Yes. Like junior high. Yeah, I remember a few of my friends. Yeah, I could, I could do their number. Their home phone numbers, like, but mine, I don't remember calling mine. So my question with this is, what skills do you think we're going to lose because of technology? Cause we've already lost all of them. All of them. Connecting with people. Talking with, like, I mean, that's already proven. That's already proven. We're learning that skill. Yeah, I think like trying to remember facts. And like, I think that like just even that process of like processing information, you know, like we're outsourcing all of that now and our phones, like we just go right to search. And that's why any time I bring something up, like I try really hard not to reach for my phone and look it up. I try to like, oh, like painstakingly try and remember it. This is like just something me and Courtney have like, you know, it's almost like a game, you know, it's like how much- Don't use your phone. Yeah, don't use your phone. You know that some good school districts though are aware of this and they're integrating this type of stuff into school, right? Is there like, I mean, is to try and teach these skills that we're- But the argument is why, you know what I mean? Like the argument that people will make is why, why? Well, some of them you're right. Some of them why, like, but some of them, yeah. I mean, like obviously- What if one day you don't have access to it? Yeah, but that's like saying like, okay, I don't know how to get clean water and hunt my own food and all that stuff. Maybe you should learn at least a few of those things. Sure, people will make that argument but then a lot of people don't. But I think we're going so far that maybe it's gonna tap into our psychology. Like maybe we need to know a certain amount of things. Otherwise we become, I don't know. Well, that's the point. Are we not human? I think that's it sounds like- I don't sound like being too dependent, I guess is where I'm at. Yeah, I'm like that. Yeah, I mean, I think that, I think we're beyond that. I think we've outsourced so many of the basic things, hunt, get clean water, just like that. Literally, if you dropped all of us in the fucking alone, we'd all be fucked, okay? Even Justin over there who could build a house and we can't, right? I'll survive one more day. Yeah, exactly. You would still die too. You would just last two or weeks and saw it out. I mean, that literally none of us would. I'm not able to fire. We've all lost those primitive skills, I think, for sure. And so, will they ever be necessary? I hope to God they're not. But I do think that we're now impeding into somewhere where we haven't gone before. When we start to have detrimental psychological effects. Yeah, and we're losing personal connection. Like even as we, technology and all that stuff was advancing say 20 years ago, it still required interaction with other human beings and we're still, we're seeing people in social and we're completely starting to move away from that. And we're justifying it because we have this social connection online. Because I can text Justin in five minutes across the country and he can text me back. We think we're more connected to each other than we've ever been, but then we never have to see each other. And so, and I don't think that people realize the. That's what I mean. It's like a question to ask philosophers, not scientists. What was that movie with Sylvester Stallone where he's at cop and Wesley Snipes? No. Demolition man? Demolition man. Remember how they had sex in the future? They didn't even have sex. Oh yeah, they don't even touch. They connect, like their heads connect. Yeah, they don't touch. They're just like, yeah. And then he's like, let's just have regular sex. He's like, ew. Yeah, touch me. We like fluids. Yeah. It's gonna be like that. Oh God, don't say that. I don't, I mean, I have faith in humanity. I think it's in our nature, especially if you're like progressive type of person where you push the boundaries, you know, there's gonna be a subset of humans that push that boundary to the extreme and they're gonna die sooner or get injured or have bad things happen to them. The rest of us wake up and go, oh, that was too far. Maybe we should moderate that. The outliers are either gonna prove certain things or they're gonna show you like, oh, the detriments of it and it's like the rest of us sort of alter. That's where I try not to be too alarmist about it because so far in history, that's how it's proven to play out for us. Is that? Yeah, we get worse kind of correct. Yeah, and I never want to fall into that. I'm always afraid I'm gonna fall into the old, like every dad and grandpa do. Oh, your generation. Oh, this one's like, fuck, bro, can I break that cycle and not be that guy? And at least be like, listen, there's some things that have evolved and changed and the things that I'm most worried about instead of griping so much about it, being aware of it and going, okay, well, what can I use of this or take from it and then what do I need to moderate? And Collider accelerated the shit out of that. What? What? Ever since they created that. Oh, yeah, bro. We've been in a crazy simulation. I buy it. I buy it. They turned that shit on and then something happened. Something happened here. They fractured reality somehow. Everything got weird. Yeah. I'm gonna buy a seat on the Migaloo 5. That's what I'm gonna do. What? What is that? Just make something up right now. The Migaloo 5, I think that's how you say it. Mr. Magoo? That was my, I had it, I put it up there in my notes earlier in the week. I forgot to show you guys. Look at that. It's called the Migaloo 5. Oh, I see his submarine. Yeah, bro. Look it up. Look it up, Doug. It's a Migaloo 5. It's the first luxury submarine. What? You know, like luxury cruises. Yeah. So they have like a... I would never... So you have like sea? Is there like transparent? Hopefully Doug will be able to pull up. I would never get on a submarine. It doesn't sound very safe. Forget how safe it is. It's the claustrophobia alone, you know? No way. Look at that. Oh, that looks beautiful, though, huh? Isn't that sick? Migaloo. Yeah, but what are you underwater? No, come on, bro. Don't tell me you look out the window and you see that shit. You're not going to panic. Yeah. See what else you got here, Doug, for pictures. No. Dude. Okay. So there was another thing about telomeres. This guy lived for a couple months underwater, like in this chamber. Yeah. And came back and they tested him and they said he'd like... Was it from the pressure? He gained like, yeah, something about like he was more youthful looking. And that like he looked like he was like 10 years younger. Is that why there's... Don't they say there's like people in the core of the earth? Okay. Well, you're taking this to... Oh, my bad. This is real. Okay. Hey, hey, they claim this is like, this is like the future of like vacationing, right? And they claim that it's like, this is like how you'll want to go... I don't like the idea of being underwater, looking out the window and then seeing... You will if the rest of the world's all rubble and shit. I mean, though, if there's a storm, you can like... You know, like dive down. Hey, you're like... Hey, billionaires... This shit's getting in the fast. Hey, billionaires... The only way you can vacation. Underwater. Can't be underwater. This is like the next billionaire flex. Like it's like, oh, cool. You have a yacht. I got a fucking submarine. I got a submarine. Well, you know that... I can see that. You know the big drug lords, you know, like the cartel guys. They were... They have submarines. Yeah. They have submarines they're buying. There's a crazy... There's a good documentary that went into that. The guys that were doing that from Miami to Cuba... Yeah. The old... The Soviet sub. Bro. Yeah. Yeah. That's crazy. Imagine being on the beach and seeing the sub. Hey, look how luxurious this is inside though. Oh, wow. That is gorgeous. Oh, it's beautiful. Yeah. Yeah. I don't know. That's kind of weird. Hey, I got another study for you guys. Are you ready? Check this one out. Good. It's on old people. This one's cool. They did strength training on old people. They did adults who were 65 and adults who were 85. And they compared the results. You ready for this? What is it going to show? What's it in relation to? So, 65 year olds and 85 year olds. Okay. The rate of strength gain and muscle gain compared to. Oh. What do you think they found? Wait, wait. So, are these people have already been lifting? No, they were just normal. Just normal. I'm actually going to guess that they were relatively close. The 85 year olds built almost as much strength as the 65 year olds. As a percentage? Yes. The 85 year olds did better. Ah, see. As a percentage. That wasn't a huge difference. But what this shows is that no matter how old you are. Yes. Your body will build muscle and build strength. Now the limit, how far you can go and where you start, you know, that makes a big difference. Sure. But wow. Now I experienced this, man. This is why I love training people in advanced age. When I would get somebody 75 or 80 or older, I would, it was always so mind blowing to see the difference in a month. Yeah. Yeah. This guy I trained who was like late 70s and just to see him gaining five pounds of lean muscle. That's insane. I was like, I, you know, I would, I don't know. I guess I was like very much, I thought maybe one pound at the most or like, you know, like gain strength but not really like put on mass. Well, and the other thing too is you do that for somebody who's above 65 and it's life changing. Oh yeah. You add five or 10 pounds of muscle to somebody who's 70 years old. They go from being dependent to being independent. Like, you know, as a retired home stud, dude, you told me about, you know, when you're, if you make it to dance with all the ladies, did you know that you make it to that age as the guy and you're not like, and you're like functional. Yeah. And you're in a retirement home. You are the big swinging dick. There is no other guy. You're the bull. It's a bunch of, it's a bunch of female widows and you. That's gonna be Doug. Yeah. No. Hey, if my pub still going in 20 years and we go check up on Doug. Doug's like, I don't care about the room. Let's see with all the people. Let's see the ladies. I used to train a woman. It's like, I'll sleep in a bathroom. I trained a woman that stayed in a, that lived in one of those places. By the way, they're expensive. I don't know if you guys know. My grandmother. Yeah. This was like 10 years. It was $7,200 a month. And that was, that's not even like 10 years ago. Yeah. Over 10 years ago. So I trained a woman. She lived in one of these places and so there were, I don't know how many people were in this home. There were about 100 or something like that. And I think there were five or six men. And she's like, and these guys are studs. She's like, when they walk in the room all the way. They made a movie after that. And I'm like, what do they look like? She's like, one of them's in a walk or the other. Morgan Freeman? Yes. It's the Morgan Freeman movie. Yeah. Who's that? They made a whole movie after that. You just gotta keep, you just gotta make it. What was that called? Out of Liverpool. And they make a big deal too. Like there's already two guys there and then the third guys that, I don't know who's the, I forget who the new guy. They're in a, they're in a retirement home. There's only two dudes in the whole place. And then the third guy comes and it's like, you know what? If you're a young man and you just, you're just not popular with the ladies. It's just, it's a, it's a, it's a waiting game. It's a waiting game. It's a waiting game. Last long enough. You'll get your turn. And you'll get all the ladies too. You just outlive everybody else. It's a game of attrition. Just keep going. Just stay alive. That's all you gotta do. Just stay alive. Maybe it's not your time. What you got, Doug? You fight it? I think it's just getting started with Morgan Freeman and Tommy Lee Jones. Oh yeah. Yeah. Yeah. Speaking of a live, I just, I haven't used Organifi's peak power in a while. Yeah. And you guys see me pour some of that. That is, that is the best stimulant base. Now you don't feel that way just cause you created it? No. I feel like, I don't know if you're allowed to do the peak power commercials. Why? Because it's like complimenting yourself. It's good. It's like, Hey, there's this incredible pre-workout. I created it. Whoever invented it. No, listen, I'm telling you. I haven't had it in a while. I had one dose. It's only a hundred milligrams of caffeine, low dose for me. Love it. It's the best feeling. It's absolutely best for me. It's alright. It's alright. Shit. What a terrible commercial. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. I like it. Anyway. All right. The shout out for today is our forum. Now we have a private forum. And in there you have trainers, coaches, fitness fanatics, people who just get started. It's a great community. But the reason why I'm shouting it out is whenever we create and release a new program, that forum gets the biggest discount and they get it first. I'm not going to say anything else. But if you get in the forum right now, you're going to see some cool stuff. Go check it out. Smart. All right. There's a company called Brain FM that makes music that is designed. Now it's not just the music. There's sounds in there as well that are designed to induce states of mental either sharpness, sleepiness, meditative states. And it's all tested by data. It's created by scientists and it's truly effective. Now when I use Brain FM, within about five minutes, I could start to feel that state of mind that I'm looking for. So if I want more focus, I'll play the focus stuff five minutes into it. Man, I am zooming in. If I want to sleep, I put on the sleep one. Or if I want to meditate and relax, if I'm anxious, I put the meditative one on. This stuff is remarkable. It's groundbreaking. No one in the world does this. Like Brain FM. Go check them out. Go to brain.fm forward slash mind pump and get yourself 30 days of access for free. Try it out. It'll blow your mind. All right, back to the show. First question is from Dreitella. What are supersets and how do you effectively program them? So a superset is when you put a cape on. I knew you'd have like a set. But it's super. Yeah, though. Superset's a bodybuilding technique and you take two exercises and you combine them. And it's often two exercises for the same body part, although there are what are called antagonist supersets where it's like chest and back or something like that. But mostly supersets are two exercise for the same body part. And the idea is to fatigue the muscle more than you could with just that one exercise. And you typically want to pick, again, this is not a rule in stone, but typically you pick a compound and isolation movement as your superset. And it just, it's great for getting a better pump. It is a high intensity technique and it's an advanced technique, meaning it's not valuable to use all the time. But if you're consistent, you got good sleep, good diet, like occasionally using this, it's fun and it can definitely push you past the plateau. We've obviously, we've utilized this tool. It's a valuable tool. We've utilized it in a handful of our programs. The way I use it personally, because I'm not always following like a program is normally time. So I teach clients that it's a valuable tool. It's not something we want to do all the time. So, you know, you could follow a program like maps on a ball, like phase three has some of it in there, maps aesthetic has supersets in there, obviously. And those programs, we do that. But I would much rather teach a client on, hey, what's going to happen is some time in your life more often than you think probably, you're going to be cut short with time for a workout. And, you know, most workouts, your traditional workouts are 50 minutes to an hour. And so, hey, I could literally do that same amount of work by pairing all the exercises and short. Now I have to reduce the weight dramatically because that's, if I do like a, you know, a bench press and then go into like dips or a skull crush or a movement like that, it takes a lot out of you. But I'll move through the workout in half the time. And so, and because I don't do it all the time, since this great signal to the body to adapt and build muscle. So, but like anything else, people fall in love with the response that the body gives if you've never done it before and they go, oh shit, supersets are the answer to building all this muscle. And so then they chase it and they do it all the time. And then of course, like anything else, it stops. No, I mean, to be truth be told, probably 5% of my sets and workouts are supersets, literally. 95% or straight sets. But that 5% can make a difference. You have to utilize these appropriately. Again, couple rules of thumb, not necessarily in stone though. Compound to isolation or isolation to compound. Both of them do different things. They feel different. And antagonistic supersets are the best time saver ones because you're not necessarily hammering the same muscle, but you're working like chest and back and you're not really fatiguing the back when you hit chest. So you can go back to back and then you cut some time. Next question is from Kelly, the running realtor. Why do I feel it in my hip flexors when I plank? How can I correct my form? It's because, hey, I'm just going to take a shot at this. It's from all that running. Oh, man. I didn't even catch that. Just going to take a shot in the dark on this one, Kelly. And I bet it's all that running. So first off, your form, and we'll get to what Adam said. I didn't even catch that, but your form, definitely. When you plank, first off, a plank, you're using two points. Your forearms and your elbows and your toes. And so everything in between has to stabilize to keep you up. Well, everything in between includes all the muscles that prevent you from folding half, which also include the quads. They include the tibialis muscles and the calves and the pecs, but mainly they include the hip flexors and the muscles of the core. Now you can change your form to emphasize the core more than the hip flexors of vice versa. Most people do a plank and it's a hip flexor plank. And how do you know this? You look at them, they have an arch in their low back and their butt sticking out, okay? You want to make this a core plank? Tuck your tailbone. Tuck your tailbone. It's uglier. It doesn't look that good at the gym when you've got your tailbone tucked or whatever. Your butt's kind of whatever. But that is your core now contracting and supporting you. So that simple fix right there will make all the difference. You did a great viral video on our YouTube channel, Mind Pump TV. The guys will probably link it in here so you can see it. But another reason why, and more likely why you feel it more than probably maybe your friend or someone who's doing it right next to you why they don't feel like that is because of the running. Hip flexors are just worth it. Your hip flexors are dominant because when you run, you use a lot of your hip flexors. And so that is a dominant muscle. And so the default muscle recruitment pattern when you go into a plank for yourself is to use those hip flexors. So you feel it in those hip flexors. Instead of activating the core and planking correctly, your body defaults to what it's used to, which is the pattern from running all the time, which is super common. And again, it's obviously a shot in the dark that you're a runner, but I'm guessing that you are. And that is probably what's doing it. But a simple solve to that is because we could totally unpack this and address the running mechanics and probably the corrective work you should do based off the fact that you probably run all the time. But let's pretend we're not going to fix all that other stuff and we're just going to solve the plank simply doing what Sal said or following the video which you did on YouTube would solve that. At least bringing those hips up a bit too. I know a lot of times people complain about their lower back pain with planks for similar reasons. But yeah, to tuck the tailbone and to really engage the abdominals, it definitely enhances that exercise a lot more. I also did a video that showed something that I called hip flexor deactivator crunches. So whenever you're activating muscle, the opposing muscle naturally tends to relax. It doesn't always happen, but it's a nice little hack. So if I want my bicep to relax, I'll activate my tricep. If I want my back to relax, I'll activate my chest. If I want my hip flexors to relax, I'll activate my glutes. So this is a crunch where your heels are up on a bench and you come up, you elevate your hips, squeeze your glutes and then do crunches. And what this does, it allows you to get the hip flexors out of the movement. And the reason why hip flexors are so involved with people when they do ab exercises, because people think if they fold their body forward or they bring their legs up, it's automatically a core exercise. It's not. The hip flexors can do all the work or the core can do all the work. When the core does all the work, the movement is in the low back. You see it in the flexion extension of the low back. When the hip flexors do all the work, it's all in the hips. So when you see people doing leg raises and you're watching them and their body looks straight except for their legs coming up and it's their hips that are flexing, that's hip flexors. Next question is from Ek Betz. You said you had to fire a client because they just didn't want to listen to your advice or do what you were telling them to do. Yeah, you know, boy, later on in my career, I had a different philosophy around this, but earlier in my career, it was like, and I, you know, I wasn't quite this harsh, but it was like my way of the highway, if you don't take this serious, I'm not going to train you type of deal. Later, the reason why I would get rid of a client would be more like you're not showing up for appointments. You're not respecting my time, but if you showed up and you did some stuff and you weren't like a jerk to me, then my goal was to continue to train you because it was better than nothing. And I had one experience, I've talked about this many times on the show, but I had this woman, I had this talk with her where I sat her down and called her on her lies that she was tracking her food because she wasn't. I made her cry because I caught her in a lie and that's why she wasn't getting results. And then she never came back. And I would bet you that she probably never went back anywhere again. And I remember it was a week later. You ruined her life. And yeah, it still makes me sad to think about it. And I think about it now. It's like, you know, had I confronted her and she denied it and I said, look, it's not a big deal if you're not being honest or whatever. Let's just keep going. Like I might have had a better chance. I might, at the very least she was working out. She wasn't doing that before. So this changed for me, but as a trainer, you have to determine what you'll tolerate and what you want to work with as well. Yeah, I had a very like type A, like abrasive, like I was a young trainer so I didn't really quite have the experience and also the confidence to confront and check, you know, that energy right away. So I was like trying my best to like accommodate but do it in a way that was like, you know, more sound and safe and not necessarily what she wanted, but was like somewhat close to the experience of a high intensity type workout. But I mean, she wanted to go to the point where she would vomit and it wasn't a successful workout unless she vomited. I'm like, I think you have a problem and she did not like to hear that. I remember that client. You remember exactly what I'm talking about. I think Dirk had it for me. I know who you're talking about. And I just was like uncomfortable with it and I kept on like, I'm uncomfortable with this. I'm not going to take you to that level. It's not a healthy habit, you know, to do that and it's just not promoting anything healthy. And so, yeah, that was when I had to make I can't work with you anymore. That was the only one. So I have some unpopular opinions around this to a trainer. Like if I'm talking to one of my trainers who is challenged with this. One, I would ask, do you have the luxury to fire anybody? First of all, so when you're building your client, you know, your client list is early on in the beginning. I took everything at anything and put up with a lot of shit. I didn't put up with 10, 15 years later. So when you're when you're trying to get the practice and you're trying to build your client portfolio, it takes some time before you do that and firing somebody when you don't even have a solid income from that is a luxury most of us don't have. So that would be the first thing. The second thing I'd say that's unpopular is that leadership rule number one, everything is my fault. So one of these types of clients, like it wouldn't just be like I fire them and then I move on. It would be like, where did I go wrong? What did I not communicate when this person signed up with me? What did I where did I where did I lose the leadership? What did I lose to control? Where did I, you know, miscommunicate and allowed this person to think these behaviors or these things were okay. And how do I correct that? And what, and do I put up with this client because I need the clientele right now and then I never make that mistake again or am I in a position that I can correct course because it's something that can be corrected. So I, you know, since most of my career I was actually training trainers. I would really hone in on the trainer and be like, you know, we have to own this. Like you have to figure out a way to be a better trainer and not everybody's easy. And there's going to be some people that are paying the ass. Now, as you get better at your craft, one, you'll be able to see this stuff beforehand and cut it off. Like, you'll know the type of client they're going to be before you get it. Like, and you can set the stage, set the expectations. Exactly, exactly right. Like, and, and that, and that's what this lesson is. Right. So whatever this client is, is challenged. Right. So I don't know that he says, it says listening to your advice and do what you're telling them. That's the other thing too. Like, have you guys ever had a client listen to all your advice? No, that doesn't exist. And that's why I mean, that's like the dream client, the unicorn client. And this is why I'm digging back at the trainer who's asking this question is that, no, I would not default to, it's the client's fault. I would default to, what can I do better? What am I not doing? One of my greatest success stories was a client who I wouldn't have taken on as a younger trainer precisely because I had this attitude. This woman comes in and literally first words out of her mouth, she was referred to me by one of my doctor clients. She walked in, hi, I'm here to see you. I'm only going to work out once a week. I'm not going to change my diet and I'm not doing any exercise on my own. That's the first words out of her mouth. And I said, no problem. And she looked at me surprised. I said, I can work with that. This woman eventually started working out three days a week, changed her diet, but it took us a few years to get here. But old me would have been like, sorry, you're not serious. I'm not going to work with you. And I would have never been able to positively impact this individual. Plus later on, I always looked at this like a challenge. Like it's okay. They need the most help. Anybody, a lot of difficult clients. And when I hear a trainer saying some of this, I think of like, well, okay, well then maybe this person, you're throwing too much at them right now. Maybe you don't even, you think just telling them to make a couple of diet changes or show up to their appointment three times a week is not a lot. And it's really basic to ask them that and they can't follow through on it. Well, maybe you need to reevaluate that. Maybe you are over committing them to things. Adjust your plan. Yeah, adjust what you're saying. And this is why too, if you've listened to the show long enough, you've heard me say these things where you want to set these really low bar, easy goals for them to, they can obtain so they can start to stack win. You got to meet them where they're at. Right. And that might be, Hey, we're not going to worry about diet yet because it seems like this is just really tough right now. Right now I just, I want to keep you consistent with doing these movements and showing up to the gym this many times a week and like, let's just set a goal that we do that. Right. And then, and then after that, you can start to build on that. So yeah, I'm not a fan of defaulting to the client is bad. It's like, I can, I can be better. I hope whoever asked this is listening, but go to mindpumpfitnesscoaching.com. Look at our course. This is the stuff that we teach trainers and that you don't learn in certifications. And this is what will make you successful. Next question is from Karen Izzo. I'm looking to get my 11 year old son started on weightlifting. He is an active athlete involved in football, soccer, wrestling and lacrosse. What are the basic moves I should get him started with and at what point should I introduce him to a maps program? First off, what a great blend of sports. You know, they talk about those studies on young athletes. I mean, you got wrestling, lacrosse, soccer, football. Now, technically you probably don't need to do any additional strength training. If they're doing a lot of these things often. They're pretty active. Pretty active. They're moving their bodies in different directions. Like if it was one sport, then I would recommend certain exercises to offset maybe over. Yeah, I'm not sure this person even has an off season. Yeah, exactly. Yeah, I don't know what the seasons are for all these, but you guys know better than I do. Yeah, no, if you're running four, if you're a four sport athlete, you're running year round. If anything, it's like for me, it would just be mastering like one or two of these compound lifts, but like with light load. And if you wanted to even introduce that, but to your point, there's probably not even an off season opportunity right now because that's a four sports is a lot. Here's what's getting to give you the biggest bang for your buck with your 11 year old. If they're in fact doing all these sports and it's a year long, the biggest bang for your buck is gonna be sleep and diet with an 11 year old. Make sure they go to bed at the same time every night. They're not on electronics before bed. That's a big one now. Make sure they wake up at the same time every morning, including weekends. And so go to bed, wake up at the same time, no electronics before bed, and then make sure that they eat adequate protein. So have them eat his body weight and grams of protein. Those will be the biggest things. I'd probably teach him some very basic mobility moves. So that way he could prime and do these things before a lot of these sports to make sure that the joints are supported and provide stability there. So just added reinforcements because this is a lot of demand on the body. And so I honestly don't think that adding load and any kind of workouts would be beneficial. No, no. If there's maybe an off season? Yeah, no. If this kid had a... And by the way, I wanna make a point that even though we're saying that he doesn't have an off season, and that's when we would do this, what you're doing is perfect. I wouldn't change the sports that he's doing. It's a nice blend. And playing for sports in a year at that age is the time you do this. This is like so good for him to be doing all this stuff. And it's just... But thinking because... And I'm sure he's probably a high performing athlete because he's doing all these different sports. Thinking that I wanna do more in pushing his body in the strength and training. That's actually not ideal. It'd be you making sure that he's getting adequate protein and rest and recovery and mobility stuff would be the best way to compliment. And then organically, what is going to happen as he gets older is he'll probably narrow down to probably three of these sports and then eventually have an off season. And then in the off season or in summers when he has time off from the sport, like this is where he gets introduced. The hardest thing with an 11 year old kid playing all these sports is gonna be diet, 100%. Getting him to eat adequate protein is... And sleep probably. And sleep. Those two things are gonna be the big... But if he has an off season, basic strength training where he learns movements or suspension training where he moves his body. But at some point, what may happen, he's 11. So it's not now, but at some point he may need to put on weight. He may really like football. And coach is like, you gotta get a little bigger, a little stronger. In which case, then you wanna do an off season where you're doing less of the sport and doing it a couple of days a week, like two days a week of strength training, full body, and eating calories. A young man lifting weights, eating enough calories, they put on strength and muscle in a pretty effective way. Look, if you love the show, head over to mindpumpfree.com and check out all of our free guides. We have a lot of free fitness guides. You can also find us all on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano. And Adam is at Mind Pump Adam.