 In this episode of Mind Pump, so look we talk all about fitness, health, building muscle, burning body fat, but we also talk about current events and what's going on in our lives. Yeah that's right. We do that in the intro portion of the episode which is the first 42 minutes. So we start out by talking about our weekends. Adam took his family out to the beach and had a great weekend out there. Forgot to bring some warm clothes so he had to go to REI to buy some something to warm his body up and saw that Viori is now at REI also. Look at that. They are making waves. Now Viori is the makers of the best athleisure wear you'll find anywhere. They are one of our sponsors and they just released their fall collection of brand new athleisure wear clothes. We got a discount for you. So here's what you do. Go to Viori clothing that's V-U-O-R-I clothing.com forward slash mind pump and then on that page is gonna be a code and that code will give you 25% off your entire order. Then I talk about making sauce with the family. We do that every year. Everybody got together and we took 900 pounds of tomatoes and turned it into delicious pasta sauce. No you can't have any stop DMing me. Come on man. Then we talked about Justin's feral cat. He's got a brand new cat to take care of his rat problem and we'll see what happens. I talked about my workout this morning. I had all the time in the world to set it up. I took my four sigmatic cordyceps along with some caffeine and theanine and basically destroyed the gym. Had a great workout and four sigmatic is the makers of the best cordyceps you'll find anywhere. Cordyceps improve stamina and endurance. So if you take them before your workout and you have a extremely long or grueling workout you'll notice that you have more stamina and gas in the tank. So if you want to discount on four sigmatic cordyceps or other mushroom products go to four sigmatic. That's F O U R S I G M A T I C dot com forward slash mine pump and use the code mine pump at checkout for a full 15% off any of their products. The mushrooms then I talked about the movie Good Boys. That was hilarious. And then we talked about I guess internet gaming disorder is a real recognized disorder now. So that's kind of crazy. Then we got the fitness portion of this episode. The first question can adding cycling to your training help grow your legs in any way. Of course we're talking about bicycle cycling not cycling steroids. Although both of them will build muscle that'll work to the next question can being too dedicated to training and nutrition actually impede progress. So being obsessed with your diet and obsessed with your training could that actually make you progress slower. You might be surprised with the answer. The next question this person wants to know if you should always start every single workout with your compound lifts or can it sometimes be beneficial to start with your isolation type lifts. Now remember compound lifts are exercises that use more than one joint of your body. For example a squat or a bench press isolation lifts tend to use just one joint like a curl or a chest fly. And the final question if all of us had to compete in American Ninja Warrior who would win and which obstacles would each of us dominate. I'm going to give you a little clue. I would dominate none of them. There's not a lot of dominating on that course. Zero. Also this month for the first time in a very long time maps starter is 50% off. Now map starter is a phenomenal program for those of you who want to get started on a resistance training program. 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So if your college aged female or male that really doesn't have any lot of experience lifting weights start with map starter your body will progress faster with this appropriate and professionally programmed workout. Now it's 50% off. Here's how you get the discount. Go to maps starter.com. There's two S's in there. It's M. A. P. S. T. A. R. T. E. R. Dot com and use the code starter 50 that's S. T. A. R. T. E. R. Five zero no space for the discount on by the way it's a phenomenal gift for people who you want to get into working out. So like parents family member siblings get it as a gift. They will love you for all you need is balls and bells. So just have a good weekend. I did man. We got away. That's our first getaway with Maximus. I saw the pictures man. Yeah. Yeah and then we went out to you know it's so great about that spot out the sanctuary. I shouldn't even talk about why are you doing that. I know it's gonna get crowded now. It's only got it only has 60 rooms right so it's at 60 rooms. They're all on the beach. I was telling Katrina as we were laying there last night just having one of those having those you know super present moments from just like man so blessed to be here just amazing just to be laying in bed listening to the I mean it is so loud. There's a video I did I posted on Maximus's page of him sleeping and you can hear the ocean in our room like just it's loud. I mean it's your because we're the ultimate white noise. Yeah. And so and you and you can we sleep every night with the door wide open. So I sleep with the door wide open. I can lay in my bed watch the waves crash and listen to it and then they have a fireplace in the room so that keeps it so obviously it gets cold at night but with the fireplace blowing the heat off and the nice fresh air coming in. He slept good. Oh yeah. We had his bed we had set up his bed right next to the fireplace so he had it was nice. How much do you have to travel with when you have a baby? Katrina way Katrina way overdid it. Everybody does bro. So she because we were we were here working right we left after after we recorded on Friday and so and we were trying to be traffic so like she had already loaded everything up and I so I had no clue like what we had we were bringing but I get there and the range is completely filled to the back. I'm like what we're not we're not bringing the dogs. I'm like what did you bring like what did you bring it was just in case. Yeah. I just want to make sure poor guy you know like because when you get there you can't park at the actual beach house because they're in this on the sand you there's like a parking lot and then they have golf carts that like take you to to your room and so we get there and I'm like this poor kid he's got to take our stuff man it took him with two different loads to get our our truck unloaded and into the now did you use not even a quarter of it. No we didn't she brought she brought like this the bouncy thing that goes inside of his his new we have this this what are those called the travel plays what are they called the pack and play pack and play right and we have like a the newest state of the arc one that has fucking four level conversions 20 gizmos yeah I did talk to him a cardboard box is fine. I honestly the thing we use I've been talking about all the different things right it's been a while since I've talked about things on the show that I know I mentioned the first three the docket Todd and some other stuff but so one of the one of the things that I use that it's been a game changer is the what do you call those like baby Bjorn or whatever the front pack yeah the one we have dug in every once in a while yeah it's like a papoose so he just loves that and I had just opened it up maybe a week or two ago I didn't realize so we have three of them that I hadn't opened and I didn't I didn't look at the like the age and I just figured he was too small like he had to grow a little bit and there was one that was designed for him like right away at newborn I was like oh shit why have I not been trying this because I know that he loves he loves to be carried and he has right now like I don't know if it's just because his lungs because he was preemie that his lungs aren't fully developed and so his breathing isn't the best like if it's at all cold in the house or at all or he's laying down sometimes he gets kind of congested or whatever so he like he definitely likes to be up because when you get him up you can tell he's gonna put him in the bathroom and steam so anyways I got the Bjorn thing out put him on that and he just fucking goes to sleep dude it's like the newest secret weapon so what do you guys use go for a long walk on the yeah that's great yeah no so I took him on the beach this weekend but what I've been doing at home is I just throw him in that thing and I walk him around the block he before I even get around the block he's out so this is your first little vacation thing with the baby yeah we haven't spent the night away from home with him yet this is great yeah so this was the first and it was great man he was milestone yeah we took him down to uh down by you know the pier at Monterey and walked down there and we had lunch both days and he was great Katrina's a trooper too she's not like you know some girls are really like um particular about like breastfeeding anywhere like she'll Katrina's a fucking gangster she doesn't care she's just fucking in the restaurant freaking throw a blanket over herself whip it out and just like start feeding him she don't give a shit yeah well fuck you should and I don't mind either so stupid that everybody freaks out about that it's so dumb when I was a kid I was I'm the oldest of four my mom used to breastfeed yeah all the time it's not a big it's it's a big deal because we make it a big deal yeah you know I'm saying yeah it's a big difference with you know sexualizing a boob versus feeding your baby I see it all the time in Santa Cruz I mean they're a little more they don't even have a covering they're just oh yeah yeah like restaurants and stuff it's like whatever yeah no she's she's cool I gotta eat so she I mean so we've got it down now because this time and he's starting to stretch a little bit longer now to the nights I mean he just again because I think his breathing thing when we're home just that there's a total difference between being in the city and being out there on the ocean like he just was breathing incredible really yeah so both nights we got five hours of sleep which for us has been like in the sound of the ocean we we for sure evolved to be soothed by the sound of water because I mean you know how long can humans go without food like you know we could go for a long time without food we can't go very long without water so we were always near water so the sound of water even just running water you know those little you guys ever use those they're like I don't know what you would call them but they make the they they're like little mini waterfalls yeah and they make that sound and they're so if you go to like a massage go get a massage they'll typically have one or whatever super soothing and relaxing so you know I was out there too how cool is this so I was in such a hurry because we recorded that I didn't really pack very well didn't look at the weather report or anything just assumed because it was so hot here that it would be really hot there but it wasn't there was you know it was actually cool especially at night it was cold and I packed shorts and t-shirts that's it not a single long sleeve not no pants or anything so at one point we had a step we stopped at REI and I went in there and and originally Katrina was like I had made her drive but we drove like two more exits up and there was like right next to our resort there was like a Walmart and I'm like you know what I don't want to go buy a $30 sweater I'll never fucking wear I'm like let's go up to the like the mall area which is like two more two more exits up and there's an REI there I'm like okay I'll go there get something you like yeah get something I like I go walking in there and I was planning on getting like some Patagonia gear and dude sure as shit right next to Patagonia is this massive Viori set oh I saw your video yeah you posted about this yeah that was cool made it they're going main screen to be an REI and to have a section next to Patagonia and to be as big or bigger than Patagonia section that means you've proven that oh dude so cool I thought that was pretty neat yeah I was making sauce this weekend with my parents and my cousin's friend was asking about Viori because he's he's heard he's been hearing about the investments that they're getting because he's in the he's in the he's in that market you know about investments and stuff yeah he's like I know you work with the company Viori I heard that they're getting they've got a lot of money to expand and then my cousin Gabriel was there you know we did our event up in the city yeah the Viori store yeah when we were there my cousin Gabriel's fiance that he just got engaged uh congratulations she bought him a pair of Viori clothes so he was raving all about it just totally selling it which was pretty cool yeah so it's good that you know it's nice to see that they're in surf stores all over the place too I keep running into like little like like just some stores like on the strip that has like some Viori stuff and it's like everywhere now like all over well that I know that the 45 million that they just got infused I believe that's mainly to expand right expand the stores to brick and mortar yeah yeah how crazy having it at retail how crazy is that they started online they proved the model there and now they're going brick and mortar I think that's the new model if you if you I think that's the model no especially the way they're doing it right so it's like the store the in the stores don't carry which is the opposite normally right normally the stores have like everything right where you for most clothes where they just kind of use it like a uh showcase yeah showroom or come try it on or whatever but everything is mostly online so then they don't need as much square footage so their stores are these little pop-ups so it's brilliant it works yeah it's cool to see them succeed they're doing very well so yeah we made sauce this whole week which is my it's such a great as I get older I really how many wife beers you get through that's my question counting everybody in my family or just me everybody how many wife beers had to go get watched did you see the videos and pictures I posted yeah about at all yeah yeah yeah yeah so we did 900 pounds of tomatoes 900 pounds yeah which is about that's roughly a ton yeah generally how much we'll get so my dad goes and gets gets Roma tomatoes which are the those the ones you want to use for for sauce or as people on the east coast say gravy so funny I had people messaging me from the east coast it's not sauce it's gravy whatever tastes the same stupid but anyway soda and pop yeah no 900 pounds and this time we're is this like are the tomatoes family grown or do you guys go buy them no we go buy them so my dad will go to Gilroy or you know out in that area yeah find where he'll find good tomatoes and then he'll buy him in bulk he'll go with his my dad has a work van so he empties out the back and just fills it up with boxes of tomatoes then he brings him back and then the whole process is you know we wash them we cut them you cook them after you cook them we have this machine that you put them in the machine spits out the seeds in the skin and creates the you know makes the sauce then you jar the sauce and then the jars you boil which seals them and then they're done now how how much have you ever kind of calculated like how much you save by it's not really you know what it's more about the whole family yeah nowadays two things it's it's about the the the process it's what you it's funny as I was there doing this because my cousins brought their my cousin Gabriel just got engaged to lovely young lady and my cousin Alex has been dating this girl for a while now and they're getting pretty serious so this was their first time coming to one of our annual you know making sauce because the whole family gets together you know events or whatever the saucing and they were they loved it they thought it was so because they're from the outside and I grew up with it so it's easy to take for granted although now that I'm older I don't so much but they're like oh my god this is so great this is so fun because everybody's working together there's different stations we're playing music we're you know we'll have a beer we'll take a break for lunch just this big event and it usually takes two two days maybe three days to finish all the sauce so they'll start you know we start on Saturday Sunday and then finish on usually on Labor days when they finish so today but because so many people showed up and we had extra people show up we finished it all one day right we started at 5 a.m. by 9 9 or 10 p.m. done the whole all the sauce like a factory you guys have like stations for each thing everything and the machine we use we used to my grandmother we used to do it at my grandma's house and when we did it at my grandma's house at one point it got big where all my cousins were there and we would have I don't know 60 people working at the same time little kids running around playing the whole time and my grandmother had this old school machine that would do this that would you know take out the the skin and the seeds and spit out the sauce and it was belt driven I remember it when I was a kid because everybody always used to tell us don't put your fingers near the belt whatever that machine broke and it was like 50 years old or 60 years old my dad bought a new machine he bought his about five years ago so that's the one we're using so we're just it's a good time and everybody gets together and it's it's a lot of work um you could definitely buy plain sauce and it would be you know I don't think you're saving tons of money but you don't get that that the connection of everybody doing it together and then the taste yeah taste is is your grandma like the quality control like that she has the last say or she's handed it off now so now it's okay no I mean she's there and my grandfather's there too but my grandfather my grandmother he just turned you know seventy eight my grandmother's not too much younger and they're older now so my grandfather comes in says hi to everybody goes on the couch falls asleep my grandmother you know she'll go in the kitchen because it's too hot and then she'll come outside and say hi a little bit and go back in and now it's my mom my mom is the and we were talking about who's going to maintain this for the next generation because I don't feel like anyone's going to do it because it's a lot of fucking work it's my dad has to drive all the way down to somewhere either Hollister or Gilroy by nine hundred pounds of tomatoes bring it back and then like I said we had thirty people working in unison and it took from five a.m. is when they started till you know nine or ten p.m. a one day it's like are we going to who's going to keep doing this so I is this so is this typically a Labor Day thing is it usually around yeah my aunts make a joke about it they think they're like yeah pick the hottest day of the year that's always when we do it because we're outside just sweat and then the best part is dinner that day is we'll have the fresh sauce and so have that's and it's you know Jessica loves it and we were talking about this and she's like you know when I have pasta sauce in in in Italian American restaurants they put so much stuff in the sauce so much shit it's really thick and there's all kinds of herbs and shit yeah she's like when I have it with you guys it's very minimal very clean very you know basic and like that's how that's how you're supposed to eat it or that's how we eat it or whatever now do you guys put like how does it how do you divvy it up do you does everybody put money in a pot to go buy it a figure nine hundred pounds of tomatoes can't be cheap that's a good question I think we I want to say my aunts and my mom divide the cost of the tomatoes it's not a ton of money really yeah no any idea what nine hundred pounds yeah it's like four hundred bucks three and fifty four hundred bucks is you they'll give you a deal if you go buy them we used to pick them we used to back in the day oh wow yeah back and this was before this is when I was really little so I never I never was a part of this but they would go they'd find these huge you know tomato farms or whatever and then they would pay to go and pick their own tomatoes so that was part of the process and it's it's a it's a big tradition a lot of families and I know this because my ex-wife's family did it and they're not they're from a different part of Italy and then the messages they get from people like oh you know we used to do that or we do that every year or whatever it's a really nice thing so I think I told my mom I said you know I think I'm going to make sure that this continues so in the future when you're not you don't want to do this anymore then maybe we'll maybe we'll host it at mind pump yeah be cool is there any meat in the sauce or do you guys know you can put meat in the sauce afterwards but the sauce is just you have two options yeah so when you take it out you still have to cook it so after you're done after you're done if you want to use one of the jars you open it up and you cook it and then you add your garlic your olive oil your you know whatever you want to add to it yeah because Courtney's friend does you know something similar and you know they're a big huge Italian family and she sort of stole recipe from it but makes it with with meat and it's it's god what if you threw like a massive tarp down in here and you guys did it in here it's messy dude it's a lot of work throw a big old huge massive tarp down it's a lot I mean you could but then you got air condition you got tv you got music in here you got I mean it is a it is an operation it is a massive operation I mean that would be cool it'd be fun I should tell my parents you should you should keep you know what like I don't know like so I think I've shared with you guys that my my best friend's mom is dying of cancer right now we're probably gonna lose her any day now and one of the things that breaks my heart is that they they started a tradition that I was a part of back it goes all the way back to like middle school when I was going with him and it was I never really had like a really consistent family tradition anything like that and to me when I look back to my memories as a kid there's some of my fondest memories are are are those traditional things that we used to do and we haven't done it now in like six seven years and man I missed the fuck out of it and it's so you don't realize it when you're a kid do you not only do you not realize it but then all it takes is one or two years to stop it and it's so hard to get it going again because something as simple as what you guys are doing is actually still such a big deal because it takes somebody benefits from it and yeah and it takes somebody who's going to organize it and say I'm going to go get the tomatoes and fund it and get make sure everybody knows what day like and you stop that one year it's so hard to get I'll tell you what if there's anything that I value that I've learned from my parents and they teach this without teaching it because they just do it it's that they value tradition and the and the and the the value that comes from the process of doing things like they're not sitting there saying yes they definitely say that the sauce tastes better I get that but you can make it as you need it right you buy tomatoes make your sauce you don't have to go and do this huge event or whatever but it's not it's not about the savings of money they never preach any of that stuff they've always preached it's a tradition it's a good time we all get together I really enjoy and I see the work that they put into it and when you're a kid you don't fucking you don't understand any that value but now as I'm older you know I really see that I really value community yeah it's the process dude it's a long hard work together in the moment nobody's on their phone having good conversation you know good time I wish we had that all we got is potatoes you know what I didn't have anything like that my cousin's boyfriend is Irish from Ireland yeah and he was telling me all about that and he says that they use potatoes like bread I'm like what do you mean he goes my mom will boil potatoes and literally just put boiled potatoes in the middle of the table and that's like what you use like we use bread yeah you just eat it like that I'm like nothing else is like no that and Guinness yeah and he goes I fucking hate potatoes just correct yeah what are you gonna do how was your weekend I saw you doing some stuff with your kids yeah I mean we we had my sister-in-law over and uh they they were up for a wedding actually someone's getting married uh you know during the Labor Day weekend and so we watched their kids pretty much weekend and I was trying to entertain them and do fun stuff outside and climb and do you know do stuff on the trampoline all that but yeah dude it was pretty I mean I don't have any cool stories I saw a cargo net your kid did you put a car yeah I did put that up for the kids to climb up onto the the tree fort that had built before because I'm trying to make it more functional now now that we actually have an established spot like I have ordered a couple other things on Amazon to get them to climb with these this knotted rope and then I have you know a few I'm gonna hang from another tree and like I took some of the rock climbing grips and I actually like bolted them into the tree so they can climb up towards oh that's great get to it so it's just more things for them to kind of explore and and do cool shit you know just in my backyard I was gonna ask you about the the cat didn't you get the feral cat yeah I did is it working it's no like I have to wait three weeks which is like a total bummer it's like we actually were a little worried because it wasn't going to the bathroom like it was just like hiding the whole time like the last three days and then finally it was like kind of coming around and has been walking around and we've uh we we've just we're not even allowed to let it out so it's like okay it's there and like all the there's been animals another cat had come by to kind of check it out and was looking down there and then you know my dog's freaking out about it so we'll see dude like meanwhile all these rats are just taking over and just eating everything I hate those bastards awful I want to you know let loose the killing machine what do you keep rubbing on your uh your your head oh this is um Taylor's got me doing this this essential oil thing dude I don't even know what it is he he it looks nice I'm not gonna lie you look very it's actually funny you look glowy it's funny you said that because so radiant somebody made a comment on my last Q&A that I did on Instagram and I'm like get the fuck out of here people can't see that already I mean I've been using it now for I don't know I'm on is that that's it right there right yeah I'm on week like three right now of you Taylor brought it he's like he really likes the company he just and what he'll do sometimes when we're shopping like a company to potentially work with is he'll he'll bring it to one of us whoever he thinks is most likely probably that's why he brings me the supplements yeah he brings each of us different stuff and this is like you know taking care of your skin and caring about your looks so obviously you know Justin and Sal fall in a favor on this one a little bit of a gator but he gave it to me and he says please use it every day you know and I read the back of it where I mean I can use it on my face it's but what I've been really actually liking it is on my psoriasis so it's I've been rubbing it all over my face and rubbing it all over my dry spots where my psoriasis and I actually really like it so we'll see I don't know he's got me using he said to use it for like a month consistently give him his feedback and then we'll go from there oh good deal man we'll see dude this because we started a little late today I did my workout like my favorite time which is two my two favorite times are like 9 30 10 a.m. or one like noon or 1 p.m. which is cool because I worked out with you guys a couple times too but this morning I knew I would have time to work out because we were going to come in a little late so I set up I prepared everything so I had a early morning you know meal drank all my water then I did a little stack I did my caffeine I did my theanine with the caffeine then I took my cordyceps which if I know I'm going to go hard cordyceps is the way to go so I went to club sport and fucking destroyed it stamina booster destroyed it and there's a couple things I want to share with you guys number one would you say that the of all the mushrooms that you use would you say the cordyceps are what you use the most that's my favorite one because it's because you feel it the most or well it's fun it's fun it's not a stimulant so I don't it's not like I take it like caffeine I feel hyped but I just go you know what I'm saying you know when you're squatting and like especially squats because that just gets you gassed right you know when you're squatting and you start to get gassed and you feel like you just don't want to do anymore because it's exhausting you know that feeling yeah when I take cordyceps I can push further I just have that like I feel like I have that gear yeah where I just keep going and keep going so I did uh I've been doing a lot of split stance exercises so I do back step lunges and then uh club sport got I haven't been there for about a week they got a hip thrust nautilus machine have you seen this one no so it's a bench and it's on a it's on a like a pivot or whatever and it's plate loaded so you plate you load the plates and then there's a belt that you hook over your waist uh it's a very well made machine wait so the belt that goes over is it it's like a cable no no no you're actually plate loaded I'm laying back on it so it's a bench that's like this yeah there's a plat there's a platform I put my feet on so here's my body here's a platform feeder on there right the belt goes over my body and then there's plates over here I've seen them I just never seen one person okay so they work really well really well so I was and I here's the thing I'm sure you guys can share this I've been working out so long that I can tell when I do an exercise once or twice if it's something that I need to do are you guys like this yeah where you'll do an exercise like okay this is I could feel that this is working the areas that I need to work and I've been doing split stance exercise and stuff to kind of focus on my my hips have been bothering me a little bit when I do heavy squats and I'm trying to work on my mobility a little bit and I did that hip thrust machine and I was like this is exactly what I need to do and I got I went up to four plates squeezed at the top got this really crazy pump in my ass which is kind of weird you're walking around with a pump ass it's a funny feeling Justin knows what that's like I feel like an Instagram model constantly juicy anyway I did that and I did the rest of my workout and I was just going nuts and this guy comes up to me this older guy who also is pretty fit he's a pretty fit dude probably in his I would guess mid 40s late 50s and he like kind of waves at me so I pull my headphones down he's like hey man he goes I hate to bother he goes you look really fit and he goes glutes look great touch it I was like sure it happens no he goes you know this was really good he goes what's the one thing because he started asking like what do you do and I'm like oh I've just you know I've trained full body or whatever and I told him about mine pump and he's like what's the one like most impactful thing that you've done for your physique to look the way that you do at your age I told my age good question and I said I didn't even have to think about it I said consistency I said the most impactful thing I've done is I've never really stopped I've always always been consistent and I told him I said you know great workouts are awesome and they can make a big difference but nothing's gonna impact the way you look like just doing it always just not stopping just being super consistent yeah and it's 100% and he looked at me kind of like yeah and he's like how long you've been working on like since I was 14 like okay that makes sense well you know sure it wasn't from the burpees yeah that sounds so daunting but because I think most people when they approach it's so all or nothing yes you know if if people would and I think that's some part of the message I know we did a post the other day about team sweat I brought that up it's been a long time since we've talked about that plus it was a photo of me that I hadn't seen that's first photo I've seen of me sweating in a long time but I think that's part of the secret at least the secret for me of consistency for so long now is that I've learned to not approach every workout like it needs to be my last one yeah and you're not a hurry no it's like you know those days like you said today like I love those days I love when I've got an hour to prep the workout I've been thinking about the workout I could I can line up my meals and my supplements so it's like I'm like maximum and then I get after it for an hour and a half it's amazing but I mean the reality is that doesn't happen that often most times I'm going in there and I'm touching a few things or I might just squat or I might just work on mobility but I think that if we if we take the pressure off of every workout like you know like the biggest loser like a last chance workout where it's it's always got to be all or nothing then that's why people I think fall off it's because that's tough to stay consistent with that type of training you can't you can't you got to look at it like this you're going to use forever yeah you know I'm saying I'm going to the gym today oh and I'm going to be going forever I'm always you're always going to have to take care of your body you're always going to have to work on your fitness and your strength and your mobility the the need to do so only increases as you get older so just know that I'm going to be doing this forever so today I go to the gym oh man I don't have the energy to work out that hard or I don't know if okay I'm going to go easier because I'm going to be back here yeah I'm going to be back here again another 15,000 times probably but it's interesting I told you guys I was going to start up basketball again and like so I'm playing tomorrow night no is that the first game tomorrow yeah it's the first game tomorrow it's just funny because I'm fucking nervous for you yeah but you know the the mentality going back into that because I haven't been doing any conditioning like team no sweat all that stuff like I bought into your guys shit and so I'm like oh my god I'm gonna die and so like you know old me would just I would just run like crazy like I would go like a maniac and just get back to just get my lungs back and get my conditioning back but you know me now it's just like dude I gotta make sure everything's coordinated and my joints are all fortified and like my mobility is on track and you know I can handle all these like really aggressive cuts and moves and things like that that's where my mentality is now and like going back into it's okay if I suffer a bit with the conditioning but I want longevity yeah I'll tell you the scariest thing about aging and weight training like we do so we're sitting on our little balcony this weekend and watching people watching on the beach and stuff and there's these kids it was great they were they're just probably there's five of them and they're just taking turns racing each other in the sand and Katrina's a for those that I don't know Katrina was a collegiate level basketball she still has that competitive eye right I've seen it right so she's definitely she's a baller and she's an athlete she always has been and you know when we started dating I actually really got her away from she's to run I was like she's to run all the time but yeah then she'd ask me questions about shaping her physique and looking so I'm well we gotta get rid of all this fucking running and replace it with weight training and dieting properly so she's been fully bought into that for like the last five years with me and one of the things is I'm watching these kids and it kind of dawned on me like I would be afraid to do that I would be afraid to like like race someone like all out on the sand you don't practice it oh that's a terrible idea it is a terrible and it's and it's more of a terrible idea for somebody like myself because and this is the dangerous part as you start to age and you and we we lack doing these things and it did motivate me like that I'm going to run today when I train and for this exact reason because it was on my mind like wow I don't want to be able I don't want to be on the sand when Maximus is eight and wants to get a foot race with dad and dad's like uh I probably shouldn't do that you know and not do it because I can't because here's what happens like it's already it's already dangerous if you're somebody who's out of shape and you try and explosively run on the beach but I would actually argue that it's even more dangerous you got hella strength and power yes yes and I didn't notice that until I got into my early 30s and I'd have these moments where we'd be on the beach and when I'll send my buddies and I'd be like let's play some football and multiple times I've strained like my hamstring or hip flexor just you know running not even 100% running like 70% on the beach because I've been strength training so hard it's a long that I've built all this I've got this power but I don't have this explosive you don't have and it's way more demanding on all your stabilizing muscles yes being in the sand is it's and Joe DeFranco just did an amazing podcast about like why training you know for running in the sand is a stupid idea and I completely buy into his argument because really yes it's a terrible idea because that doesn't translate to actual real force output like you have you have to have ground forces to in order to track properly and to to run and have you know work your speed like this is just like spinning your tires and you're just you're training your body to try and react to that I think it's anything you practice is anything has a skill component and running is a skill and if you don't do it you lose the skill that's just the bottom line so you get strong you lift weights and then you say yeah but it's not just that it's that again like I was saying like you I've not only am I I'm losing the skill but then I'm I'm training another skill to be really good like lifting weights sure I can go squat 400 pounds but then I lose the ability to go sprint in the sand really quick and it's more dangerous now that it's like quadrupling the horsepower of your car but you're not reinforcing it at all yes yeah no totally and that and I was trying to explain that to Katrina because she was asking she's like oh you don't think you could get out get out there and go do that go oh I could do it but I would but what would happen is my brain would tell me to go as hard as I can and my my muscles my glutes my quads which have been developed from squatting like crazy would give everything they got but because I haven't trained like that I would potentially tear something and that scares me and I think like that now never thought like that before so funny you know it's totally true though yeah it's totally true oh I want to tell you guys uh I watched a movie good boys oh I almost watched that holy shit funny these are young kids right yeah they're in sixth grade okay and it it was probably one of the top three funniest really best comedies I've ever seen really yes they did such a good job with it it's so funny really such a good that's a big statement it's such a good job your recommendations are a little suspect uh well watch it and see let me and I'll maybe I oversell it but maybe that's my problem it sucks yeah go watch it no it was it was it's they captured so well because I remember when I was in sixth grade in sixth grade you're still a kid but you're about to not be a kid anymore so you're kind of in between you know was it kind of a little bit uncomfortable being a parent now and like seeing these kids like no because no because they did a good job with it okay yeah it's not like they said like you could remember when you were in sixth grade and you tried to act older and you say things and say bad words but you know what the fuck they meant yeah right like there's like there's one scene where they were gonna sell one of their uh they played this game with these cards and it was one that's really valuable and they're gonna sell it because they had to do anyways a whole adventure in there it's hilarious so they had to sell this card but they're afraid because they have to meet with an adult who's gonna show up at the house so like well what if he's a pedophile literally that's the whole word and shit so his friends like don't worry I'm gonna go get a bunch of weapons out of my parents closet they have a bunch of weapons so then they lay then they show the table with all the weapons nice and it's a bunch of sex toys they don't they don't know that they're sex toys you know so it's a bunch of fucking sex toys so what I was like oh look at this brilliant what I was like oh fuck look at these nun chucks and he's whipping her it's fucking anal beads the guy the kid takes is like that smells bad he puts it down the whole movies like that it's like it's like shit like that where they're trying I think they cuss a lot but you could tell they don't know how to use the words right yeah fucking god damn it you know it's a 12 year old said saying it there's one scene where they got in a big old argument with each other so there's three of them and they're fighting like yelling at each other but they all start crying it's a good it's a it's a we almost watched I wish we would have watched that now you know what I did watch is do you either one of you guys stream HBO in showtime yeah you do you don't though I have I think I have which one is game of thrones HBO okay I have HBO now so I was watching what is it real sports with Brian Gumbel I really like and that he does like the way they're doing that huh yeah bro forever right what they do that I like is they'll take like three stories and they have their three their three main reporters or whatever that go out and interviews people and then he kind of tear he ties it all in but the one that like actually got my attention that I wanted to share with you guys on the show today is IGD what's that IGD it's internet gaming disorder oh it's a real fucking disorder now like wow yes and so you know right away after I watched the whole episode which was I mean they didn't say anything that you guys wouldn't be surprised by but the fact that they coined it now right the fact that it's been it's been labeled by whatever you know psychiatric association that and it's now what do they classify as internet gaming disorder so yeah so listen to this so here's what they say so they suggest that you can be it can be identified by five or more of the nine criteria within a 12 month period so here's the criteria um uh preoccupation with games the individual thinks about previous gaming activity or anticipates playing the next game gaming becomes the dominant activity in their daily life that's one two withdrawal symptoms when gaming is taken away these symptoms are typically described as irritability anxiety or sadness three tolerance the need to spend increasing amounts of time engaged engaged in games four unsuccessful attempts to control or reduce participation in games five loss of interest in real life relationships previous hobbies and other entertainment as a result of with exception of games six continued excessive use of games despite knowledge of psychological problems seven has deceived family members therapists or others regarding the amount of gaming they're doing so they're just super addicted hey yeah use use of games to escape or relieve a negative mood i g uh are feelings helplessness guilt or anxiety nine has jeopardized or lost significant relationships job or educational or career opportunities because of participant games so they say any other addiction right so they say if they've got five five or more of these that they they have freaked out when you read that first one i was like wait a minute yeah my kid i know yeah i know he's like one he's got one of those normal slight addiction yeah my favorite thing is to walk in front of like you know my kids friends and all that and then call him noobs really pisses him off bro you ever do that what's that move that they do what's it called when they do this thing the dab oh dab yeah bro do that in front of your kids they'll fucking hate you it will be embarrassed i i do that i'm trying to learn the one it's like this this fortnight dance where you like we do like yeah i know what you're talking about yeah i'm trying to learn that one just to bust out in public and embarrass you'll embarrass the shit yes that's a great you have to do that it's my favorite thing to do now yeah it's embarrassed absolutely that's what you have to do and i can't wait job yeah i've seen those dads where they're their daughters post pictures on instagram in like maybe like they're short a little short or whatever yeah so the dad's who dad wears it yeah this one dad's like this one guy saw you fucking would pick up his daughter in the same outfit it's so it's like you put it you post it i'm going to wear it that's like i'm done i just think it's i mean the uh what is it who the world health organization is uh put a thing out on it like it's it's starting to get traction where more people are becoming just like five ten years ago no one was really talking about it nobody was talking about uh it seems so obvious but i guess yeah it takes people saying it over and over for people to realize it's a problem anything we like a lot well i really feel like it really started with our generation like the the atari nintendo like it started with us but they have just put it it's on steroids now i mean they have really figured out they were they went into it too just now it's such a money grab too they're they're so smart not only to get the kids addicted but they've also got these kids like the engineerings evolve crazy to where it's like you can't help but be like addicted and hooked because like all these like traps they lay out for you totally you have to get back in and they're they're talking about they were they were sharing some of these kids that especially kids with like really wealthy parents and they can get a hold of a credit card and use the credit card on there tens of thousands of dollars to spend that purchases and yes yes just like you know like spend spend you know 999 right now and automatically get that new guns instead of having to work through levels new uniform like all like dude kids totally care about wow just tens of thousands of dollars these kids are are stealing from their parents to pay for all this stupid in-app purchase shit yeah crazy right first question is from mark wolves can adding cycling to your training help grow your legs in any way or will it be detrimental depends how it's added i would say um sprinting and i've i've been shocked by the muscle building effects on legs that sprinting can have several times i've noticed that on myself now i know a little bit of a caveat here my legs are my upper legs are the most responsive part on my body so i can always make my legs big if i want um i wish the rest of my body was like that but my legs tend to do that but i do notice and i have in the past done sprints on a cycle um and i've done outdoor sprints and both of which have caused my leg muscles to actually build and grow in particular the cycling now i have had clients who've done this as well now i again another caveat these are typically fit clients so i'm not having you know mrs johnson who's just started with me sprinting on a bike these are typically people who worked out for me with me for a long time very consistent and we've thrown in a couple days a week of of hit cardio on a bike where they sprint and they'll always you know i've had a quite a few of them come back to me and be like whoa i'm noticing more development in my legs and i think it's the explosiveness of the activity that's why i like the salt bike because it does have that low impact uh you know way that you could you could implement that power uh and be able to do that uh in a way where it's kind of more control because i used to do hill sprints and i noticed the same thing i got great muscle development out of my quads and my legs overall grew uh as i was doing these hill sprints and then i kind of you know used that same kind of uh interval sequence on the salt bike and noticed you know the same type of gains to throw in the mix there's there's a fine line here though yeah it's it's a short window because you know you guys are both advocating sprinting on the bike and if you're somebody who does like like taylor's into cycling right now and he's cycling 60 minutes to 90 minutes minimum every time he does this he goes on for a long ride like that's not a great way to build muscle in your legs just because at that point it's just like so a runner who runs for a long long period of time it's not advantageous for your body to carry a bunch of muscle on it so it'll be teaching it efficiency right so it's conflicting it's a conflicting message now if you're somebody who is squatting you know three times a week you're eating and that's the other thing too you also got to take in consideration when you get on a bike the amount of calories that you that you burn even if it's only for a short duration say 30 minutes or whatever that that can be a high calorie burn you could burn 800 calories in 30 minutes of cycling easily especially if it's high intensity so if you're somebody who has a hard enough time eating enough calories to build and put size on and then you add in cycling and hoping that that will build muscle in your legs it might have the reverse effect because now you're starting to burn more calories and you can even consume so there's that fine line there but shoot going on a a 12 minute like post workout you know cycling sprint or get on like the recumbent bike or the cycling bikes and do like you know interval sprints for 12 minutes like after like fuck that could be incredible but again still making sure you're fed so see here's what I did and this this was my legs got probably the biggest that ever gotten when I did this is I did two or three days a week of training my legs with weights which typically included squats and lunges and Bulgarian split stand squats and those types of exercises and then on Tuesday and Thursday I would do a 15 minute hit workout on an assault bike with high tension and explosive power and when I did that man my legs just and what in part of the reason why I think they grew is one it's explosive it's very explosive as I can I can I can output a lot of power in a different way than I can with weights and the second reason is that the that the short bouts of intensity with the bike gave me more stamina which contributed to better workouts with my legs with the squats I would also think that it would facilitate recovery faster it did it did I just get these crazy pumps yeah so that would be great and some of the most muscular athletic like athlete legs you'll ever see ever forget okay besides bodybuilders obviously bodybuilders and power lifters are going to have the most developed legs ice skaters ice the sprinting ice skaters and the sprinting cyclists sprinting cycle have you ever seen the some of the top level monstrous they have pro bodybuilder legs and it's funny because they have super lean upper bodies it's the most lopsided you know bottom developed body I've ever seen but the legs look like they they could be on the Olympia stage that muscular I was trying to explain this to my you know a sister-in-law and brother-in-law are both like really into Peloton and I I picked this question mainly because that's that you know company it's so popular right now everybody thinks that like that is like all they need right now to get in shape and so to try and like unpack that and be like well here's really how I would use you know a bike in my house even if I was trying to train like yes I would use it for sprints and intervals and things like that but also like you have to incorporate weight training yeah next question is from y-tep j can be too dedicated to training and nutrition actually impede progress well yes but let's change this for a second there's dedication and then there's obsession obsession right in pathology yes with nutrition they call it orthorexia this is a real medical term for an eating disorder revolving around the need to always eat perfectly healthy quote unquote healthy where you're you are obsessing about every calorie and macro and your food has to be perfect and it becomes not a benefit to your life but a detriment orthorexia is a real thing in the health and fitness space I've met a few people who I would and I'm not an expert on this so I'm not I'm not a therapist or a doctor but I would guess that these people fall in this category of orthorexia where it's just absolutely insane bodybuilders and physique competitors and bikini competitors pre-contest that's what orthorexia would look like all the time right that always walk around with the same food counting everything now with training it becomes obsession your your life revolves around your workouts your workouts are no longer contributing to quality of life they are now taken away from your quality of life you can't miss a day out of fear totally it's more like that and it depresses you in a ruins your day and it's just horrible yeah I would isn't there a quote that floats around the fitness space that says something like the the lazy is what referred to the dedicated is obsessive something along those lines try to normalize that right right right there's something along those lines I mean truth unless we're talking about the if we exclude the bodybuilding space right like most people don't fall in this category most people are not dedicated enough no yeah but the the average person 95 plus percent of the people listening to this podcast right now are not dedicated enough there's a very small percentage of people that I would say fall in the category I don't know I've been working out for three months straight yeah I heard on mine pump I don't want to get too into it but take a month off yeah and I and I think that was great that you you said let's rephrase that because dedicated to training and nutrition is is not going to improve that's excellent you should be dedicated to it right that's like that's a good thing but obsessive about it is something different and obsessive means you cannot ever go to it and here's the thing too you can be very dedicated and may look borderline obsessive to somebody else because you have a specific goal I'm sure there was plenty of people that thought I was obsessive when I had a goal in mind when I was going to go from the guy in the worst shape of his life to the best shape of his life and then to try and compete on stage and then to try to go become pro that was a fucking serious goal that required some serious dedication and consistency for years like I had to do that for what two and a half years sure consistently that maybe somebody else might go oh that's obsessive well that might be obsessive to you but I had set a goal in my mind of what I wanted to accomplish and in order to achieve that goal I had to be extremely dedicated to do that you also didn't identify with you know with it to the point where you're like this is me this is what I am right who I am it's not me at all in fact I'm I'm me right now it's me me is just like a normal physique I carry myself between 10 and 14 body fat I can have a weekend like by the way speaking to that man dude it's amazing how one weekend can make me fat dude I mean and not only that but man I can't even do the same kind of fun damage I used to do what did you do so let me let me tell you some of the things I had I had peanut m&m's this weekend I had gummy bears yum yum I had lobster pasta oh I had breakfast burritos I had blaze pizza and wine and champagne all those things gut fucked up like just crazy that I can't I mean it's only like it was like a two-day hiatus that I decided you know what we're out here at the beach it's like I'm gonna just cut loose and just do my thing and it's so funny that I think when when we and I don't know if it's an age thing or that I've just I consistently try and eat really well most of the time and so I'm just more aware now I wonder that like was I this like in 25 was that shit was I just drink pep toe back then just deal oh yeah it's happening again and you know what what I think what I think what I think happens is I think the I think the adaptation process happens faster like you know when you're like what I notice is this by day three you know I remember telling Katrina I'm like laying there and I'm like man everything that we can get right now food wise like none of it sounds good to me I just want like a big salad like that's all I was telling her like I want to get big salad something that just fresh fibrous easy on my stomach where everything else just sounds like it's gonna make my my gut worse but what I also notice was by day three it even though I continue to eat this way it becomes less and less offensive and I think that if what happens to us when we're younger is we ignore those original signs totally you push through it and then if I were to keep eating that way for a week I'd probably totally adapt to it totally totally fine totally we have a friend who we were talking to and we were talking about bowel movements and you know the healthy bowel movements just like you guys poop every day and I'm like yeah and she's like I've poop like two or three times a month max I'm like say what and she's like oh I've always been like I squeeze you right now it's probably she's like I've always been that way that's just how I've always been so it's normal and I'm like it's not I said you're used to it because you always do that but no you need to be going to the bathroom every single day right yeah so I think that's what it is I think that I think now I'm just I'm so much more aware of that and and I think to myself like damn dude in the past I would just push through this yeah until it started to feel better than my body adapt to it then like you know fast food and all that shit would just be normal in the gut yeah well okay so so back to the question I want to make a point here with this and I brought this up on a previous podcast but there was this big study that came out of Harvard and it echoed many other studies that that talk about the same thing and it talked about the health effects of good and bad relationships on your on your body and on your health okay and they found in these studies that having bad relationships so a shitty relationship with your husband or wife or loneliness not having lots of friends or whatever was as bad for your health as smoking 15 cigarettes every single day okay it it actually and having good relationships having good people around you people that you're you have meaningful close relationships with including spouses and a lot stuff was more positive for your health on its own when compared to exercise or diet when they're when they're compared on their own that's how big of an impact it has on your health yeah so the reason why I'm bringing that up is there's a lot of people in especially in the fitness space because we're talking about the this obsession with training nutrition there's a lot of people who are so obsessed with training nutrition that they do so at the expense of relationships with the people around them and they they justify it by saying it's good for their health the reality is you've traded something that's way more impactful for your health for something that now has become bad for your health so sure you work out every day and you never miss a day and you count every calorie and you're obsessed about nutrition but the the the fact that you're obsessive about it and you feel bad about yourself probably because you're so obsessed and the fact that you lose relationships because you're probably not going out you probably can't get a you know you probably obsessed so much about your workouts and nutrition that you don't hang out with very many people or surface relationships you have bad relationships it's worse for your health yeah it's hard for me to to put a negative connotation to the word dedicated I think that you nail it with obsessive like obsession obsessions a totally different mindset I think towards the same goal and so like being dedicated means you're including people you know and it's part of your core value so like you're maintaining your core value but being obsessed is by all means necessary and like burning the world around me that's how I look at yes and I'll tell you what I've been on you know I've tiptoed this line workouts for me I could say I was obsessive about them for a little while and I'll tell you what happens when you're obsessed about your workouts you don't listen to your body very well that's 100% like if I'm working I am going to work out today no matter what I've made myself sicker many many times where I go into the gym and I've got a cold and I know I would always tell a client not to work out but for me no I'm working out now it turns into you know a worse cold or an infection I've hurt myself as a result so no yes being too dedicated or also known as forget the dedicated obsessed about workout nutrition 100% will impede your progress next question is from Lucas Hunt 10 when beginning your workout do you always have to start your routine with the compound lifts can it be beneficial to save them until the middle or end of the workout oh yeah yeah absolutely rule number one follow the basic rules of resistance training rule number two break them sometimes right everything works but nothing works forever that's another one that's true so traditionally for the most part yeah you want to do your compound lifts first they require the most strength coordination because you're trying to avoid fatigue yeah and you want you want to use a big bang for the buck exercises first when you're the freshest that being said sometimes I do them at the end especially if I'm trying to feel a muscle if I'm trying to feel a target muscle like let's say let's say when I squat I don't feel my glutes very much it can be beneficial to do isolation glute exercises first and then go squat or if my chest is underdeveloped and I don't feel it when I'm doing all my presses it might be a good idea to do flies or peck deck before I go do presses I love sometimes doing the isolation movements first because then when I do the compound movements it forces me to slow down and focus on what I'm doing because now at the end of the workout I'm not squatting 315 I'm probably squatting 185 because I'm already fatigued from the other stuff that I've done with my legs now I'm slowing down I'm squeezing I'm getting a good pump I've done this with deadlifts where I almost always do deadlifts first on my back workouts but there's been ones where I do it at the end and when I'm doing at the end I am going way lighter and I'm squeezing in feeling the muscles more than I would normally so absolutely there's some benefit I think I did this a lot when competing when my focus was like how muscles looked and I'm trying to sculpt the body versus caring about overall strength and overall like muscle game because obviously nothing is going to give you the biggest bang for your buck than being the freshest to a compound lift right like if you're two people day one today's day one for both of them and where the goal is over the course of the next six weeks who can we put on the most amount of muscle in those first six weeks I'm going to definitely tell this client like we're going to start with compound lifts they're going to benefit the most but like Sal said you know if you if that's been the rule for months and months and months well one of the best things that you can do is to break that rule just because your body it's going to be it's going to be a new adaptation your body's not used to that it's not used to then all of a sudden going isolation exercises first and then to more to your point Sal like so let's say for me like the very first show I ever did it was a critique on my shoulders rear delts happened to be one of the very first things that I began like really focusing on to try and develop well because rear delts became more of a priority than just building my overall shoulders every shoulder workout began with rear delts going forward during that that off season for the next for the next show and so I would do like rear delt flies with dumbbells cables and then I would do an overhead press so I'd still do my big compound lift but I wanted to feel more of my rear delts and I wanted them to get most of my energy so I could really get after them early in the workout so there's definitely always exceptions to the rule especially when you're when you're heading towards body sculpting when you care about trying to sculpt the physique then the isolation exercises first can actually be very beneficial to that next question is from Steffi Cuevas if you had to compete in American Ninja Warrior who would win and what obstacle would each of you dominate I could tell you wouldn't win yeah but which one would you have the hardest time with this my my question who knows who knows the obstacles the best okay so right out of the gates they have you like running and you have to jump kind of side to side over uh so they're angled at like a 45 these platforms and so you have to jump laterally and push offs and get enough uh you know propulsion so you can hit the other side so Sal's not even making it I don't even think he's passed I already lost is there a deadlift obstacle so Sal falls on the first one around the gates what what it what's you know it better than I do so what where would I fall or what would be our strength I think you'd be great with anything climbing I think I think you have like a decent uh you know grip and pulling so I think you'd last but like you're heavier so you know the bigger guys over 200 pounds are gonna have a really rough time this entire course let's be honest like so I think the trampoline one might really get you I don't know what is that one just because of you know compromising like Achilles throw you under the bus what is the trampoline one so you have to run and you jump on this trampoline and then you kind of splay your arms and legs out the same time on the spider wall to like hold yourself and wedge yourself between two walls there's two walls yeah he's got long arms and legs though but that might yeah right that if if if you can get past that part we have to jump far enough my money's on Doug uh pound for pound he's strong and he's light he's nimble and he's he's built like an American you've seen those guys they're always about five climbers yeah they're about five anywhere between five six to five ten and they're strong for their size so my Achilles heel definitely gonna be my weight yeah yeah you got your bottom heavy screwed it's not set up for me in all this I would actually think that's probably like Sal falls out first just and I are close on the next Doug wins probably right I feel like I wouldn't even try though I wouldn't even sign up I'd be announced cargo nets you know all that I could probably do I actually tried the salmon ladder uh at this gym because it like looked like a fun time did they have it they had it how was it but like yeah you could get it it was a technique you know more than anything so uh if you had any kind of explosivity and you could really kind of harness that and control yeah I could do it yeah I feel like I could do that I think you're right though I think there's something where I definitely that would scare me to have to like jump jump and then you yeah and then stick like that yeah and anything that were I were my I'd have to be swinging I know that they do though some of those ones we have the rings and then they have to like reach and kind of swing their way yeah but that's that's hard for me now like I'm a lot heavier when I was a kid that was a that would have been a strength for me with my long ass arms yeah but now I'm 220 plus pounds dude it's it's not the same swinging around hold myself I told you guys about when I saw that they did they had a chimp go through one of those obstacles oh they just crushed it dude he was fucking every day haven't yeah he's like whatever it is the easiest jungle I've ever had to go through you know I would you know what if I had to do something like this I would just follow maps OCR I would a hundred percent follow my maps OCR a nice business plug and well think about what would you do how would you work out for something like this that's the that's the best you want a really strong grid you want to be you know have endurance I think those two things alone like if you just hyper focused on that would really because we already have the strength and all that would be working on over the years yeah and you know you trim your body that program would be perfect hundred percent for sure and with that go to mind pump free dot com and download our guides they're all absolutely free you can also find all of us on instagram you can find justin at mind pump justin you can find me at mind pump sal and adam at mind pump adam