 If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode, for about 18 minutes, we have some fun conversation. We talk about Castle Rock. It's a new genre of music we found on iTunes. Yeah, yeah! Castle Rock! Or it's a place we hike in the Santa Cruz Mountains. Oh, I like Castle Rock. Then we talk about the signs of aging. You know, our ability to tolerate alcohol. Wrinkly balls. Sleep. Some of our drunken mishaps. Inability to get erection. Just kidding. What? And then we talk about... I remember that part. We also mentioned Brain FM in this episode again. Adam talked about it in one of the questions. By the way, if you go to www.brain.fm.com, you can get signed up on their awesome meditation, focus, sleep, all these cool sounds. Get jacked in. Yeah, you get it and you get a discount. I also mentioned Raishi mushrooms. This is something that I use sometimes to bring my body down a couple levels. Helped me to relax a little bit, sleep better. The Raishi mushrooms that I use are from ForSigmatic. It's a great company that produces these products in a way that we agree with. If you want to get a discount, go to www.forsigmatic.com.com. Enter the discount code MINEPOMP for, I think, 15% off. Get a massive discount. Then we get into the questions of this episode. Somebody asked us how we deal with a client who is hyper flexible and has a hard time feeling certain stretches. Like Gumby-esque. Yeah, like their IT band, their hip flexor. What kind of training should you take them through to help them with these issues? Then we talk about the differences between body weight training and lifting weights when it comes to muscle building. Is one of them superior? Find out in this episode. Then we talk about deep breathing. This particular individual asking the question has an issue with deep breathing. They always breathe shallowly, and they would like some advice on how they can get... Deep breathing heavy petting. Better breathing. That was creepy. Then we talk about competitive hockey in college. This particular individual has tightness in their shins, calves, and hips. So we give them tips on how to alleviate some of those issues. Also, welcome to September. Our promotion this month is pretty exciting. We actually had a debate over whether or not we should do this because it's that much of a giveaway. So check this out. Pay attention. Let me hear it. Don't fast forward to this. Don't fast forward yet. Enroll in any maps program or any bundle. Take your pick. Doesn't matter as long as it's a maps program or a bundle. We're going to give you maps prime for free. Enroll in any of those things. Get maps prime absolutely free. Now remember maps prime has a self assessment tool in it called the compass. It helps you assess your body so that you can design what you need to do to prime your workouts properly. You know what this is going to do? This is going to eliminate a lot of questions. It's going to help everybody. I feel great. Thanks. See you later. The cool thing about prime is you can use that with any activity or any workout. Crossfit, swimming, football, basketball, traditional resistance training, martial arts, whatever. Ping pong. If you prime your body properly before that event, you perform better and then you get better results. This is a program. It's probably one of our most popular programs. That's why we debated over it. Again, we're giving it away for free. All you got to do is enroll in any maps program or any maps program bundle. Here's what you do. Go to mindpumpmedia.com and sign up to get all that wonderful stuff. That's Adam. I'm trying to decide what noise that was. That was Adam's busy sound. Oh, that's his Instagramming elevator music. Hey, Justin, do you ever take your kids to Castle Rock? I think we talked about this before. Not yet, man. Have you been there? I have. Long time ago, dude. I haven't been there in forever. Dude, Adam, have you been to Castle Rock? Yeah. We just went. Wait, Castle Rock or did you go to Pinnacles? Castle, both. The one that's up right up here above. Santa Cruz Mountains? Yeah. Did you climb all the boulders and stuff? I didn't climb all the boulders. Dude, did you see the climbers? Yeah. That's fucking intense, man. Just keep all over the place. My kids went nuts up there. And I went with Jessica and she's, you know, she trained on the silks for like four years. So she's got that climbing strength. She's a monkey, dude. She'll climb anything. She's a ridiculous climber. So she's making me extremely uncomfortable by climbing on these boulders. And then my kids, who children are naturally... You're like trying to spot. Dude, I'm freaking out, right? But it was cool watching my kids climb because they started getting all this confidence, like that they can do it and stuff. But it's fucking scary, dude. She's like getting up on the top and then the kids are getting up on the top and then my kids are like, popa, come up here and climb with us. And I'm like, I'm cool. I'm standing here. I'm down here taking pictures. Daddy likes to walk. Dad's taking pictures. Yeah. So I didn't do any climbing on the rock. You didn't? I did a little bit. I took pictures, dude. So there's evidence. That's why we call him Selena. Wait, man. Those listeners, I don't know. This is why we call him Selena. Why? Because I sing eloquently. No, I didn't... I climbed a little bit, but you didn't climb at all, Adam. So you can't talk shit. Yeah, but I did not at a fear. And most certainly, if Katrina climbed, I would have to out-climb her. You have to out-climb her? Absolutely. That's how it works. We're competitive. Really? Yeah, we have a competitor. I feel like she'd be a better climber than you. She might be. She might be a better climber. So it's easier to do that. And she's got... I mean, she reached a higher level of sports than you did, right? Oh, God, don't tell her that. We get into it. In fact, we were on the... Did you ever play basketball with her? Yeah. We used to consider physique a sport. That's how... Yeah, right. That's a professional. That's right. I'm trying to get your back out. Thank you. Thank you for looking out for me right there. That's not a sport. I won college B-Ball player. What did she play with? Oh, my God. Oh, D-Run. That's legit. Fuck, down in LA. Right now, she's going to kill me for it. Well, that's a show. Duck, cut this out. Could you slide this for her? When's your anniversary? You see? You see LA. I got... Yeah. Oh, my God. I can't believe I can't think of... Was it the Bruins? No, no, no, no, no. Stop it, dude. She's... That's right, bitch. I know a fucking team. Yeah, which one was that? The bears. The bear ones. No, no, no. Cal State Northridge is where she went. Okay, thank you. Cal State Northridge. I'm trying to understand it because you thought you got this. No, I don't know anything, dude. Come on, man. What did you just call him out on? Because that's what you get. I said the Bruins. He said the Bruins. That's great. But he didn't know which school. Is that UCLA? Yes. Oh, I was going to say, you better not throw out a mascot and know not... That's what I'm saying. I was just trying to make sure. Let me tell you something right now, Justin. Good job, sir. I will surprise you. Stop it. Fist bump. Yeah. Cal State Northridge. And so... What position? She was a power forward and a small forward. So she played... And she was known for... She was all state defense like every year. So she was known for her defense. Dang. And some rebounds. So we met all... So if I played her in basketball, she would whoop your ass. She would whoop your ass. Yeah, she'd whoop your ass. Absolutely. What about a horse? Yeah. You got a chance at a horse. You always have a chance at a horse when you're darting. Exactly. I would not have... I would not bet against you. You could move a ball or like objects in a direction. You're good at that. Why do you call it dart throwing? Because you throw the basketball shirt and everything. Throw a dart. That's... Give me a javelin. It's like... You're right though, Justin. You're like a spear thrower. It's as if I'm a natural hunter. I guess. You know what I mean? I guess. We had to capture prey. But could you kill something? I would save your life. You know that we... She remembers this. I don't remember this. She remembers us playing against each other before we ever really knew each other. So we used to play pickup games at the local 24-hour fitness. And then you picked her up. Yeah. Sorry. And she used to play against us. So ironic. And that's how we actually... That's how we met. But later, when we started dating, we still would go play. But she played on my team. We never played against each other when we were together. But if you played her now, one on one... I would get her. You sure? Yeah, I would get her. She knows I'd get her. She talks mad shit like she could, but she knows deep down that. If I wanted to play it on her. She knows all that second. Dude, she does like two moves. You're going to roll an ankle. That's my prediction. No way, dude. No way. I still got ganged up. I don't know. I don't know. You're built kind of... You're just a little more brittle. You're built... I will say I'm not as agile as I was. When was it last time you sprinted? You pulled a hammy here. Oh, man. Did you really? Well, that was playing fucking football on the beach, man. And I was... Oh, yeah. When you guys were being all hot dogging and shit. Let me tell you. We were... That's a word from the 50s. Hot dogging. You guys were hot dogging. Yeah. No, we were... You guys were all playing, and you guys wanted me to go sprint up and down the beach. I'm like, I'm cool, man. I'll chill right here. Yeah, I learned that. Adam's like, watch me. He's groovy. Well, I was down there with my high school buddies. We all played sports, right? So my best friends played football. My other buddy played basketball. I played basketball with him. And we were out. And so we've always played sports. And we really hadn't played anything like at all semi-competitively in a long time. And we were on the beach and we had a football. And we're like, hey, let's get a little three on three action going on. And it sounded like a good idea. And it was like second play, dude. I was wide receiver going out and sprinting in the sand. And it was like, what an idiot I am. I can't remember the last time I sprinted. It's a bad combo. Yeah. And in the sand, that's like, note to self. Don't do that. So yeah, I fucked up my hamstring for a while. Didn't do any major damage. Just enough to be fucked up for about a week or two of not being able to do any leg exercises because of it. So strained it is what I did. Getting old sucks. It's depressing to listen to. The part about it, though, that I find humbling. Every year old. And the learning lesson that I have from that. Because I used to hate when I was younger and somebody older would say that, right? That, oh, it's just a part of getting old and wait until you're older. And I know better than that. So put the asper cream on before they even play. Well, what happens is we talk about this on the show all time about if you don't use it, you'll lose it, right? And you start to lose this connection because of the things that we do habitually, right? But we have these patterns now that we've created. And it's way more 10 years ago, it would be more common to find me on a basketball court on a snowboard hill or doing something extreme like that. Where now it would be more common to find me at a desk sitting in front of a laptop. You would see me doing that more than you would see me. So it's, of course, then when I come out of that and I go decide I'm going to go play one of those sports, my body says, who do you think you are? You're a creature of your environment. Right, right. You are, but there's definitely age-related effects. Like, you know, I'll tell you two things I notice for sure have to do with my age, 100%. Because I'm very healthy with my diet, with my exercise, I do everything right. Your rage at people at speed. Yes. There's two things that for sure have gone downhill since I've gotten, as I've gotten older, because I'm now I'm 38, right? Number one, my tolerance for alcohol. Completely. Oh, yeah. No fucking way can I handle as much. I don't care how much I drink now and train myself. It just doesn't. See, I find that correlated to the time that you start drinking, right? Because if it's late, I'm just not a late night, like 2 a.m. I immediately want to stop drinking around like, you know, 11. Yeah. But were you always like that? No. Exactly. That's what I mean, like I just know I'm like, oh, he's saying that's more time though than it is actually. Well, here's what I've noticed is that. Yeah, more than the alcohol. So you know how you start drinking, so when I was like in my 20s, if I started drinking, it's 10 o'clock at night or whatever out and we're drinking, that window of fun alcohol time was long. Like I could fucking party for a while. Totally. Now, if I start drinking, that fun buzz effect is like two, three hours and then it's just tired. Well, so I have a theory on that because I've noticed my own patterns and I am with you on the feeling of alcohol nowadays versus 15 years ago. And I think that it hits you different. Like when I would take a drink or two in the past, it wasn't like I would slam it. I would race to the getting drunk. Well, that was the goal. Yeah, you would want that really hard, almost a borderline that was probably too much. And then you kind of like nursed this drunk feeling or really heavy buzz feeling that you had for hours where now if I drink, it's way more casual and social with somebody because we're up at the suite watching a game or we're at a very nice dinner and so having a glass of wine or I just feel like taking the edge off of somebody's show so I have a crown and coke. So it's very rare do I have these. And then when I do that, it's one or two and that puts me to sleep. Like one or two drinks makes me really sleepy after about a half hour. But if I would have pound four, I might be a different me. Yeah, but it doesn't last as long as my point. Like what happens now? What was the last time you shotgun four beers? Not beers, but I was just in Hawaii. I smell a challenge. We had a don't chat. So you don't say that around Justin Adam. The girl got drunk on your trip. Fuck yeah we did. There was one day where we were at the resort and we just got smashed. But it's funny because the fun alcohol time like I said it's only a couple hours long and then if I try to like chase it like oh I want to get that feeling back. All that ends up happening is I end up thinking about my life. You know what I'm saying? Like all of a sudden I'm just sitting there drinking and I'm just like hmm. Shit sucks right now. Like what's going on over here? That used to never happen when I was younger. I drink and I could get myself in and out of this buzz state all day. You know what I mean? The second thing is sleep. When I was in my 20s. That was terrible for sleep. For sure. No joke. Five hours of sleep man. I was fire. All day. Fire. No problem. Now. Five hours of sleep. And I need an app. It takes like a week to recover. Exactly. It takes a little while. That's so funny because like we were talking about going on vacation and everything. So I went to Reno and like the we took this flight because it was cheap. Oh you flew up there? Yeah we flew. Nice actually. Made it like so we had well way more time to just chill. Right. But on the flip side we got like the shitty time like so six in the morning was when it like left. Right. So the plan was from one of my friends to oh we'll just stay up all night and then get on the plane. Oh God. Are you fucking like that? It was like nails on a chalkboard dude. You know I was just like I couldn't even fathom like staying up. Like I was like that just as a foreign animal. I just totally do that like way back in the day. It's terrible. Yeah. So I did. I was like I'm going to bed. We used to do that all the time. Yep. That was a very not a month went by that I didn't have a night where we didn't sleep at all. That's insane. And in fact we used to I remember in my early or late teens or whatever we would play video games and that was that we do video game marathons where it was like go over to your buddy to spend the night and like you would play through the night through the night with no breaks at all. Yes. That was a goal. If I do that now I'm ruined for probably a month. Like it doesn't. Yeah. Well especially if you mix it with alcohol. I thought about that. If I mix alcohol and no sleep it's a it's a three day. What about your tolerance for stimulants like because back in the day we used to take a fedron when it was legal and I could take that shit all day long. I can't tolerate that no more. Oh my god. I do a little bit of that now I get edgy. What I wonder though because I know we're blaming a lot of this on being older and I hate that. I fucking hate that. I don't believe in that. I believe. Well as soon as some point though you're not going to be 90. Because technically. Technically. Okay. You need less sleep as you get older. So technically. Well I'm not. Okay. When I was like 12. Yeah. I could sleep forever. I'm talking about like my 20s when. I know. But what I'm saying is we age we need less sleep. So I mean that shouldn't be something that should be declining as we get older should be getting better for us because we're needing less of it as we get older. The alcohol thing. I think that a lot of that is because we are more aware of our body and how our body is reacting to things. I think we were probably numb to a lot of stuff when we were shoveling shit in our mouth and eating whatever, drinking whatever and just young and full of piss and vinegar you know. I have specific instances I could recall where I worked till 10 p.m. Me and the sales guys sales counselors or some trainers went out like raged hard. I get home at I don't know five or six a.m. I slept for two hours went back to work the next day and just fucking hammered it out. Yeah, but part of that I think I could never do that. Yeah, but don't you think some of that is okay. So I remember maybe I just killed I remember doing this also I remember when we were when we first started drinking or you know again late teens, early 20s right and we had this like idea of you're not really drunk until you throw up and so we drank with the intention of like healthy healthy approach and there's no doubt in my mind that when I was puking my guts out I had to feel like shit but I think there was like this. It was like wearing a it was like a badge of honor as a kid like it was like the not sleeping and being I know I felt like shit the next day when I worked. I think I told myself like fuck yeah, I feel miserable and I'm here, you know, like I think it was more like this chip on your shoulder where now you're older and you're wiser. It's like if I can avoid that feeling I'm going to maybe. So hungover. I want to agree with you because it's a it's a nice state of mind to be in to be like not but but I don't know man. I don't know it's different. I woke up in a bush. Yeah. Yeah. Did you really? I did one time. Yeah. Chicago. I think I told that story. You actually woke up in a bush. I was so drunk. Yeah. I was like planning to meet up with my friend. I lost him and apparently just fell asleep, you know, in a park and then on top of a bush. I one of the worst stories I have is I was like the worst. This was at whose party was it? Maybe it was Larry's going away party when he first or getting promoted. It's something. It was this huge party and I woke up the next day. I don't remember whose house I was at and I woke up on the couch and I had one shoe. I never found it. The other shoe. I had one shoe. Somebody took it. I have no idea where it went. I asked people and they said I came home without a shoe so I must have left it there and I don't know why I didn't realize that I needed it. I should get my other shoe but that's the worst. Wasn't that a thing? People would take shoes off of the time and then throw them over the power lines. I forget what that used to represent. It used to stand for something. I fell into a cactus drunk. That was really fucking awesome. That's fun. It was out of my cousin's. We used to throw these huge parties out of my cousin's house and we slept inside my hatchback fucking Integra. So three dudes. Three full-sized guys over 200 pounds sleeping in an Acura Integra. If you can imagine that, it's a hatchback mind you, not a four-door. You're like on top of each other. Well, we folded the back seats down and you slept into the trunk, into the back seat and then one guy was in the front and laid the back to seat. So that's how we did it. And I was wasted and got up at 3 o'clock in the morning to go pee. And I remember too, it was so cold out there that we slept with my car cover. So everyone had their, we had my car cover in there and then we covered all of us with the car cover inside the car. It was freezing. And we were getting out to go to the restroom and I'm standing over these bushes which weren't bushes. They were a bunch of little decorative type of cactuses that were out there in pots. And I'm pissing on it and because I'm so drunk I can't keep my balance. And I start to fall over. And instead of letting my body fall into the cactus, I braced myself with my hands, pissed all over myself, fell into the cactus. And it was one of those cactuses. It wasn't the long ones. It was a little salty. So when I looked at my hands and I remember sitting in the car and I fell asleep trying to pull these out of my hands and I woke up in the morning and I looked like puffed the marshmallow man's hands. They were swollen and they had red dots all over them with all these little tiny stickers that were stuck inside my hand. It was fucking awful. That's one of the worst memories of being wasted. That's terrible. The first time I ever got sick was I was already, I was 21 in fact. No, I wasn't actually. I think I was 19. Yeah, I was 19. Don't lie, right? And my buddy got me and got because there was a bar next to the, there's a bar next to the 24 Fitness in Sunnyvale on Fremont Boulevard. You know what I'm talking about? And he took me there next door and they let me in because I was the assistant manager so they must have assumed that I was older and just did a shit ton of tequila shots. Oh my God. This was my first time experiencing or understanding that it takes a second for the full effects to hit you. Do you guys remember running the lesson? It doesn't happen like right away. So like I'm drinking them and what's starting to hit me is the initial buzz and I'm like fuck yeah, give me more and we're just not realizing that the last three shots haven't fully hit me yet. It's like lights out. And I remember I'm doing them and then all of a sudden I like got another shot. They poured it. It was on the bar and I went to reach for it and I was like boo. Like everything changed. You know what I mean? I was like dude, I don't know if I feel good and he's like you all right buddy. And I'm like oh dude. Oh I threw up so bad. Horrible. And then to make matters worse. God one of the most terrible things I ever did is I think I drove. I don't remember. I think I actually drove. Yeah terrible thing. Terrible thing. That's the scary thing for me with kids. I feel like with ages what you do, like when you're younger I remember pushing the limits with not a care of like I was more concerned that I would drink for a night and not get wasted and get drunk because that was the mission as being younger. Getting older I'm always flirting on the other end. I'd much rather have a night where I didn't feel any buzz or didn't feel anything at all. But I don't want to get ever close to that awful feeling of drunk. So you're always kind of hanging on that side. I know like now if I'm drinking with someone and someone's like hey another one I'm like I think I'm okay. Ask me in about an hour so you're like okay I'll have another one. Plus it's like if I go hard I'm like a water in between each one. That's a great strategy by the way. Plus you have the it's like you have one day of that you can do like if you go on a trip because I've done this in the past too where I'd go on a trip for five days and every day we drink and party. Now if I go on a trip for five days like it's going to be one of those days. And that's about it. I don't want to do anymore after that. No I agree. You know what I'm saying and you want to be strategic. You kind of need to do one. Yeah. Just for all time. Yeah. The three of us we've only done it. I think we only one time in Austin. Was that the only time but that was about it. Which were we out or was that at the house and really I think only Justin got drunk with people there for a while. Like I had to do something. Yeah it's true. What about what about when we were crushing Moscow mules at the house and then we did the webinar. We've done Moscow mules yeah. Not a webinar we did the live on the Facebook forum. Yeah we've had some we've done we were really I mean Justin is the only one that's probably would enjoy drinking you know more. I think we're the two of us are a bunch of I'm the Irish one. Well I mean sound I would really get high. You know I don't know that of our mind that just sounds true. I wake up the next day way better. Yeah you give me you give me smashed on alcohol the next day it's there's there's nine times in a ten it's I'm going to be awful grouchy not feeling good craving bad food like just don't like that. You can get me higher than I've ever been in my life and have the worst paranoia and hide in the closet all night but I'll wake up the next day fine the next day I'm like ready to go but the next day smoking you can if you get super yeah you could wake up the next day and kind of feel out of it but if you did too much if you did a whole bunch but you don't do anything stupid typically you know what I mean well you're not really functional enough I've never I've never done anything where the next day I was like oh fuck man I got two stoned and then I did all that crazy never I was always like so many people and made inappropriate I got in a fight no I was like no I just I felt got paranoid too much watch some shitty movie I'm interested to see like when we get because we're not far from this right I mean we're every day it seems like another state legalizes marijuana before long you know there'll be as many pot shops and clubs that allow marijuana as there are clubs and bars right and when that day comes I'm really interested to see like what type of stats come come out with you know fights and violence and that because look at Colorado we just pull those right and everything's on the decline like I just so I've been in so many more fights and altercations and bad scenarios alcohol related alcohol related that I can't even name all of them but I can't I can't tell you a time that where my friends and I go really high and then got into some serious trouble like we did something it was like we ate all the cookies that my mom said not to eat like that was like the trouble we got into we have guests coming over we ate them all just ate all yeah that's the other thing about getting old that I realized too you have this like this sort of like ultra sensitive like radar you know what I mean like for trouble oh yeah so like I was watching the McGregor and Mayweather fight and you know this room is packed with like tons of people and drinks are happening you know like everywhere and you start listening comments you know some people oh my god I'm like picking them out okay this person okay that person I'm looking for the door with exits over here you know what I'm saying like in case like some shit goes down like you just have this like it's totally true and when you're younger I think when you're younger you still have the same sensitivity the difference is you're attracted to it yeah you call it on you summon it you know what I used to do this is the this is the bane of testosterone because it makes these stupid decisions if I was somewhere and there was a loud whatever or an asshole and it's in the corner has nothing to do with me you go over to it I'd walk over in that direction and be like I dare you to try come on yeah let's see what happens here or if somebody somebody would cut someone else off on the freeway and I'd be like oh cool I'm going to come up to speed up to that guy see if he does that shit to me now I like breaking now is like a full grown adult I see something like that like that I'm going to walk over here let this asshole do his thing let them kill each other for those days you fall short on getting your organic veggies or whole food nutrition Organifi fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge try Organifi totally risk free for 60 days by going to organifi.com that's O-R-G-A-N-I-F-I dot com and use a coupon code mind pump for 20% off at checkout our first question is from Daniel CF 2000 how do you deal with the client who is hyper flexible and has a hard time feeling stretches that commonly work for IT band and the hip flexor area so there's two things I want to address here I'm confused a little bit too so hyper flexible client they're trying to get them to stretch their IT band and their hip flexor unstable but they're not able to feel it because good luck stretching your IT band right here's what's happening here what you're probably trying to do is you're trying to use stretches to alleviate the feeling of tightness in those two areas obviously this person's hyper flexible so they're not actually tight but they may feel you know some pain or some discomfort in those areas so you're trying to stretch them out to help here's the thing with stretching those areas it is a temporary fix anyway unless that's the reason for the pain it's if I have a pain in my bicep and I stretch it it might alleviate it temporarily it might help it permanently if the reason for the pain is tightness but if it's not the reason for it then what stretching is doing is it's causing temporary pain relief so number one with this particular client you need to figure out why their IT band and hip flexors feel like they need to be stretched if this person's hyper flexible it's likely not because they don't have the flexibility it's likely because there is a muscle imbalance and a strength issue which is far more common it keeps firing at a really high level either that or it's just not doing what it should because they're hyper flexible what I would guess from this because they're saying IT band and hip flexor area so I'm assuming up by the hip she's got probably some sort of hip issue that she's complaining about and if they're hyper mobile then it's probably a strength and mobility issue with the hips so I would mobilize the hips and then strengthen the hips it's one thing to be mobile so maybe they can get in a 90-90 and they look super gumby and flexible but how much strength do they have to lift their leg up internally, externally rotate right how much strength and control do they have in their hips and so different movements we just did an episode where we talked about sumo deadlifts like here's an exercise where you're externally rotating the feet and that rotates the femur out and so this is going to strengthen the hips in a different position than people are normally related to so I would challenge with movements like that or like cause check squats or like what else would be good like is it cause check squats what did I say cause check cause check I fucking twice I've done that I did it twice he has his own squats he just throws an extra I don't know why I always want to give him the credit for those squats hey he was a good fighter around a long time multi-plane your lunges like anything there we were challenging the mobility and the strength we did we just did I did a video with Dr. Jordan shallow great video on Bulgarian squats I think so your Bulgarian split squats would be a great exercise for someone like this really challenged their strength and that deeper range of motion too and by doing the split squats by creating an unstable environment or unilateral by holding the dumbbell on one side this type of stuff to strengthen that area I think would be ideal hyper flexibility and hyper mobility is an interesting problem to work with as a trainer primarily because it's not common I've had I've had clients like this and I can remember all of them that's how infrequently I see this but I've definitely had them where they come in they have I've only had it with like the super yoga guru like the person who's only into yoga oh no I've had a few I've had a couple female clients who they were not conditioned so it's not like they were doing yoga or anything like that and they'd come in and you could just first off their posture wasn't great because they didn't have the strength to support their posture but when they'd go into a stretch it was like they fold right in half you know hips super flexible shoulders super flexible and they have issues controlling weight many times that was a thing I had like a 15 year old girl that my client she brought in for me to help kind of strengthen and train and it was like she was so flexible could do the splits and multiple angles and gymnastics and kind of go through the momentum of the movements but then when we slow it down and break it down and get her into sitting in a squat and doing all these sorts of things it was just like the control of her whole body just kind of all over the place tension is key with this so what I found to work best with these clients especially when they first start off let's say I have somebody who has got hyper flexibility or hyper mobility in the hips I will put them in like a 90 90 or even a pigeon yoga pigeon position and then without doing an exercise I'll have them push against the floor or pull away from the floor basically just activate the muscles that they're stretching in the stretch position and practice that and then slowly move out of it and then practice actively there we did a great video of what you're explaining right now with Dr. Brink on Mind Pump TV so if you're not subscribed to Mind Pump TV this is the type of stuff that we put on there make sure you get on there and so all the videos that have a blue so we have playlist if you don't know how to use that go to the playlist and all the videos that have the blue logo which is our maps prime pro those are excellent exercises for this person and this condition plus the Jordan one that I'm telling you Bulgarian squats if you have it sounds like if they got hip flexor issues and IT stuff it sounds like it's gluteus medius gluteus minimus it's TFL those are all the muscles that are weak right and all these are all muscles responsible for stabilizing the whole your whole pelvic and hip area so forced to have to stabilize these are the people that isometric training has a huge benefit if you can because I've taken people like this like I've said and I've done traditional resistance training it's very hard to train people like this because they're so limber and so loose they don't have they have issues controlling the weight the full range of motion is hard to judge because the range of motion is so freaking massive and they're kind of going through their movements with momentum and so like yeah when you go just to pick up to load that you know sequence is dangerous you know like to so like you said like isometrics are perfect for that because if we're trying to like get them to really sit in the squat or you know a position where it's the end range position where you want them to get comfortable and have that control you have to be able to communicate properly and that's one of the best ways to communicate to your body completely yeah so what I would do for example a normal person let's say I did a push up with a normal person two to four seconds down two seconds up right so you know one two three four one two on the way up a person like this I may do one of two things I may have them do one rep but that entire negative is going to take them 20 seconds and then the positive is going to take them just as long so they're doing this super slow motion tense controlled rep and it's one and I'll do the same thing with a row or a squat or any other movement or I'll have them get into a position where they're supporting and then just holding it there and slowly incrementally move them through different positions because with hyper flexibility or mobility and with a lack of strength you are looking at big time dysfunction you're looking at big time dysfunction at the joints you're looking at problems with pain and that's I can just based on this question I can guarantee that's what she's saying I mean if there's IT band issues hip flexor issues and they're hyper flexible it's because they have they don't have good enough strength to support that that's it quick commercial break hey people ask us all the time how they can support mind pump here's what you can do you can go to www.brain.fm forward slash mind pump and get 20% off brain FM for meditation or focus you can also go to audibletrial.com forward slash mind pump and get a 30 day trial plus one free audio book lastly you can go to getnatureblend.com forward slash mind pump and you will get a discount on Ben Greenfield's CBD product next up is JOY 873 what are the differences between body weight and weights for muscle building well for muscle building there's a huge difference this is a so go ahead if you want to no that's just I mean you you can only go so far with body weight I think body weight is awesome I think it's incredible for proprioception I think that everybody should intermittently add body weight movements into their routine I think you can actually build a very good physique only through body weight but if you say the word muscle building and that is your goal is to build as much muscle as possible you will be limited with just body weight and eventually if you want to continue to build more muscle and grow you just cannot compare body weight to training with weights now mainly the reason that's true is because you're limited by how much you weight right you're overloading the muscle yeah so I'll give you guys I know there's a lot of people who they confuse this right and so they'll say oh body weight exercises are good but you're going to build more muscle with weights because weights are superior for building muscle as if free weights have some magical component to them that makes them better at building weights the reality is I can load a lot more weight on the bar you're just loading the same movements they say oh pull ups are great for building muscle well that's a body weight movement handstand push ups great because that's a body weight movement but you're lifting more of your weight both of them are extremely beneficial for building muscle like Adam was saying the limiting factor is your body weight like push ups I'm not going to be lifting that much weight when I do push ups as if I were doing a bench press where I can put 200, 300 pounds on the bar but if I angle my body push ups now I'm getting a pretty good muscle building effect for your body weight you're intensifying the gravitational forces so basically you're trying to compensate for the lack of load by adding these other variables so it's like it's different it's good but it's different and honestly I feel it's a great as a prerequisite to be able to really get connected to your body you were just telling you're just giving Drew this advice today today one of our employees was asking Justin questions about what he should be doing training wise and Justin already assessed him a little bit and looked at what was going on he's got so many imbalances and issues that Justin advised him not to be lifting weights it's like you're just going to until you're because he saw his squat and how fucked up it was and he's actually he's been and for me to not overwhelm him right away and be like oh you need to do this as your primer you need to do this to correct this imbalance and you know kyphosis and all these different issues and things that I see I want you to just get connected to your body and to focus on a few things that you know we can tweak and adjust and yeah I will be adding all those things to help correct and get you to get on the right path and kind of hone in on but until then you can definitely push up you can definitely you know air squat you can do these basic fundamental movements you know just with body weight to strengthen you know those types of movements because you need them yeah and there's something to be said about being able to manipulate your body versus manipulating a weight both have value okay so I want to be clear here both of them have functional value both of them both of them will contribute to athletic performance but they're both unique in a couple different ways with body weight movements I get I can if I practice body weight movements I get really comfortable with moving my body around in space now think about how valuable that is in sports and in everyday life being able to move my body be able to catch my body with my hand which is the definition of proprioception absolutely now with weights around your body is important too sports that's important and so is everyday life when I'm lifting things and moving things both should be incorporated in your routine I don't think you should negate either one of them I think an ideal routine even an ideal muscle building routine still incorporates utilizes absolutely utilizes both of them and whichever one you don't do you end up getting bad at like I have I can't do a pistol squat because well I've never done them I never practiced them I don't want my whole body weight up with one leg I know that but I don't have the proprioceptive ability or the mobility to do it because I've never practiced it now is that going to take away from my overall function yeah of course it does I mean there may be a certain movements and stuff that I do in everyday life or if I play a sport God forbid that involves me using one leg in a squat or whatever that I'm not going to be able to do very well to doing this is to combine both of them I would say incorporate both of them it's a good thing to incorporate both of them even in every workout so doing if you're hitting your chest to incorporate some type of a body weight movement maybe at the end you'll work out or dips for example or back do some kind of a pull up a body weight a great way to build volume absolutely next is happy healthy and free how do you get better at deep breathing on a regular basis she is always breathing shallowly this is a good question because a lot of times a lot of people don't think about this they don't realize that this has a tremendous effect on how you feel there's a feedback mechanism with your body in which your everything from your body position to your facial to the faces you make to your breathing will tell your body what you should feel and then vice versa what your body's feeling will then influence your breathing your body posture and the face you make and there's lots of studies to support this you could take somebody and have them purposefully smile and they will find themselves then naturally wanting to smile or you can even practice this right now you can pretend laugh for the next 30 seconds and you'll find yourself laughing for real breathing is one of those things if you are in a deep relaxed state then your breathing is deep it's slower it's what's called a full diaphragmatic breath where the diaphragm inflates or breathes in completely where you feel it in your belly and you breathe out fully and it's more of a slow breath it's expansive if you're excited energized angry scared you're going to have faster breath more shallow breath that's going to produce quicker energy in the short run in the long run it'll exhaust you very quickly and if you've ever had anxiety attack or if you ever get stressed out you know what that feels like where all of a sudden you get tired from breathing this way now my girlfriend Jessica blew my mind a while ago with on this particular topic because we were talking about recruitment patterns of the body she just went down to paul check she did and they were talking about the importance of breathing and this is actually something that she came up with I actually thought this is something that she came up with when we were having discussion is that you know there are muscles involved with breathing in particular diaphragm to a lesser extent the intercostals which are involved in which is part of your core that's right and you can definitely develop a recruitment pattern that becomes your default recruitment pattern with those muscles not unlike the recruitment pattern you may develop you know through proper squatting or walking or running or whatever to where your body learns this particular way of doing something so that becomes your default and with breathing it's even more so because breathing is something that we do kind of subconsciously like you don't sit there you're always trying to make it as efficient as possible and you're not thinking about it like you're just breathing so if you're not thinking about something then you just kind of go into this default pattern well if you are always shallow breathing to do kind of a regimented training to retrain your body how to breathe so this doesn't happen on accident you actually have to practice this I can completely attest to that and that makes a lot of sense because ever since I did the Wim Hof technique and you know the ice bath and all that like it really forced the issue like it forced the issue for me you know the whole class we got into it and we really worked on the full diaphragmatic breath and getting into that really deep power breath and I never even really like I have to intentionally do that otherwise it's just not it's not something that I'm going to repeat throughout the day so unfortunately I'm like I'm trying to work it up where I'm ramping that up throughout the week where it's more frequently making it into my habits but for now I do it every weekend and it's been totally a game-changer for me so it usually takes about like a half an hour I think oh wow just because I go through like three cycles and and I go through like the once it like 30 really deep breaths and then after that you hold and then you release and then you hold your breath again and then you go through the cycle again so I mean it takes a while and I guess like it's not really 30 minutes but after that I do some some mobility work because you're so relaxed and you're so like like filled up with this like clarity and energy and everything so it's like mobility makes like perfect sense has it has it impacted your everyday breathing have you noticed an improvement or change I think it does for mainly when I have that immediate response to tighten up and kind of hunch forward like so I don't do that as much anymore like I can practically to to tighten you know that's not like my mechanism has always been that so that's really helped you know so a couple of exercises you could do for this one of them is you can lay on your back this is a very basic simple exercise to help you belly breathe so you lay on your back you place one hand right above your belly button and one hand on your chest and you take a deep breath in and the goal is to have your the hand that's on belly rise up to its max before your chest starts to rise and then let your chest rise up so belly first chest second then when you breathe out it's chest first belly second and it's hard to do at first through your nose yeah you could do through your nose or through your mouth but you'll find it very difficult to do if you've never done it before so it's going to take some practice and you may find some interesting release from practicing this because they all of a sudden let go of their stress the second thing you could do is you could take a timer and you can breathe in as absolutely as deep as you possibly can hold your breath for 10 seconds see if you could suck in any more air and you usually can hold that for another 10 seconds breathe in even more air if you can and then hold your breath as long as you can and what you're doing is you're stretching your lungs and teaching your diaphragm to suck in more and more air and do like see if you can hold your breath longer or not longer each time and it should help you become a little more connected to your breath this is you know I'm sure people are probably getting tired of hearing me say this but I tell you what man brain FM has been a game changer for me and this is I'm almost every night probably every other night because it's not that consistent you know there's some nights where I don't feel like I need to but you know there's a guided meditation inside so and you know it's kind of stepping you through the breathing process and it just it helps to have that like it's got calming music playing and then it's got someone talking in my ear how to breathe and I can literally feel my body completely change the energy and everything when I settle down and settle in and actually get my breathing right and it does take a few before it gets there and I've gotten better at it this is stupid I don't notice anything you know like that that was the attitude I had and then the more I practiced it I realized like oh shit okay now I can feel myself really really settle down now I can do about five to ten breaths that and I and I could get myself to get that state change do you get do you guys notice when you do these breathing exercises that you halfway through doing them you'll find yourself yawning have you noticed that yet I don't know if I yawn but I can I can just feel like my whole like I can feel like I don't get lightheaded anymore I feel everything slows down so pay attention and see if you yawn because one thing that I've noticed and I I think yawning may be connected to that's that shift in from you know sympathetic to parasympathetic okay where all of a sudden somebody will they'll start to yawn and that's when I know because I've noticed it's my clients when we're doing breathing exercises like you know after five or six of them all of a sudden they yawn and I know like oh cool like we're starting I don't know I was like oxygen exchange or what like some kind of chemical exchange there that made you yawn I'm not quite sure that's a good question I think you brought that up the need that your your body's wanting more more of one than the other and so it's just some kind of yeah there's like a discrepancy well there's a couple theories one of them is it's like an empathetic it's like your trainee garner empathy from people around you same reason why we have tears when we cry we just yes yes because it's like this instinctual thing like we're trying to show people some type of emotion and then people get empathetic to you that's again why we why they theorize why we cry and we actually have tears it's so people around you can see so visibly they know they know that you're sad and be empathetic because we're such we're such social I'm a crier but you know with the other thing you can do too because when people talk about focusing on breathing and working on that will help quite a bit with that anxious kind of stress you know feeling that you're having totally but there's a lot of other things you could do as well you could also learn to meditate if you're in such a a stress state where you're just fucking anxious and I've been in the state before and I've had clients in the state before where you tell them to meditate you tell them to belly breathe and they just can't even get into that they're so like you know what I mean so anxious and this is when I'll recommend certain herbs and supplements that I know you know within 30 minutes to 45 minutes will kind of help bring them down a little bit and get them into that state so Reishi is one of them which you know you guys know I've been using at night Reishi's a fantastic the four-sigmatic one that's the one I've been using is four-sigmatic I really like there and they've got a good dose of it in there take a decent dose I feel like four-sigmatic is one of those companies that's good to talk about dosage I've caught other companies where they put like oh Reishi in there and then it's like such a small dose of it that I was going to ask you like what is a solid dose of that so people know do you know what like kind of like yeah I believe it's 1,000 to 3,000 milligrams if I'm not mistaken because some supplement companies because they know there's a lot of hype around Reishi they'll throw it in there in their proprietary blend series and I know how much you like four-sigmatic I know it's at least 1,000 milligrams if I'm not mistaken maybe as high as 5 but the four-sigmatic has a decent dose in it they also test everything for you know toxins and pesticides and a lot of stuff and then the way they extract it there's like a dual extraction process but nonetheless Reishi is one of those things that I'll use at night and I notice if I'm super edgy 30, 45 minutes later I feel myself a little better and then I get into the real effective stuff like the meditation or the belly breathing and it makes it so much easier so Reishi is a good one Passionflower you can use Passionflower is a good one these are more acute Ashwagandha is more of a long-term like you might feel a little bit of relaxing just four-sigmatic do they have a passion flower? no they don't that'll get in a tincture form yeah that's not a mushroom would you combine that with? so if you combine things together you can get a compounding effect and it might not be a good thing it might get a little too sedative I know Passionflower is pretty potent in that sense in the sense that you take it and if you take too much of it you can feel kind of almost drunk yeah from it but like I said you could use you could use some of those herbs the reason why I like Reishi is because it can be used on a more long-term basis it's not necessarily for acute it could also be doing that first 30 minutes later now you're in a better state go do your breathing exercises but you gotta do them regularly if it is a dysfunction in the muscle recruitment patterns of your diaphragm intercostals and your core then just then frequency is gonna be key like literally and the cool thing about breathing exercises is it take about 5 minutes so I would say do this 3-4 times a day while you're sitting at your desk while you're in your car in a few weeks you should notice that it just carries over and you get a better breathing all the time quick commercial break you guys we keep getting asked all the time how can I support the Mind Pump family here's one of the best ways you guys can you guys love that Chimericoffee that we have Chimericoffee with a K you go to Chimericoffee.com put in the discount code Mind Pump for 10% at the checkout if you guys have not tried Ben Greenfield's new bars out there fantastic if you want some put in the code Mind Pump and get 10% off go check it out Santa GT is a competitive hockey player in college after skating he tends to notice tightness in shins, calves, hips any tips to help well this is probably a mobility issue for sure like just I remember feeling this way just from like squatting I would get like this because I was not addressing my ankle mobility I was not and when so when the shins are on fire like that in the calves I would I would address ankle mobility which we have great videos on Mind Pump TV for free if you want more extensive knowledge on that we MAPS Prime Pro dives really deep into the foot, the ankle the hand, the wrist like every area every joint every major joint of the body we address there so calves and shins my guess is is you're you're limited on your ankle mobility and so that's probably why they're bothering you and then hips how much mobility is allowed in a not much right in hockey skates right oh yeah ankle eyes and all that everything's locked in everything's locked in so yeah that's why the exterior work the accessory stuff is so important to do yeah most of the time tightness in the shins is because there's a weakness in the tibialis muscle that's in the shin I've rarely have I ever encountered I actually can't even think of a time have you guys ever encountered someone with a tibialis that was so tight you need to stretch it I've never I doubt it's I doubt it's a stretching thing more than likely they're on strength yeah it's strength and they're on fire because they're you know he's think about that you're skating right and you're stopping going left and right and so he's getting these these real sharp movements left right back forward and he's locked into this this position with that locked position is really that's killing it right right and so they're just firing like crazy yeah they're really they're really they're really what I should say is because they're really what you mean is they're actually they're you know shame that they're it's they're definitely it's not ROM BY it's probably more of a strength mobility issue, so addressing the mobility risk. It's so interesting to think back to, because I remember even in football when I was playing and practicing, just the difference in fields would make such an impact for me on my shins and the tightness of my hips and calves and my legs would just take a beating with that really hard field. And all these kind of factors like I had, I wish I had known to mobilize my ankles better and get more of these types of movements that I could pattern throughout the day to really help to aid in that. And I wouldn't have felt that, it was painful, man. Well, this is when you get to the now, and you're starting to see this bleed into college and even high school at some of the elite, elite high schools that you get, right? You have the cream of the crop type of coaches and trainers that are helping these professional athletes, and this is the type of shit that they know that they help these guys with, is the athlete just goes into play, right? And he just does what he's told. I feel you don't really get that till the professional, maybe division one kind of realm. I'm sure it's getting better now, but back in the day. Yeah, I think it's trickling down now, because obviously with more information, more knowledge, I think we're learning the importance of this and starting early. Because as a kid, you can probably, and I don't know how young this guy is that's playing hockey or not, but in your early years, you can get away like, it's like, yeah, it's just nagging, right? Like when I was playing basketball as a kid, I was just like, eh, it's nagging, but it didn't stop me from playing every day. But I wish I would have known what I know now because it probably could have hindered my performance a little bit and had I... If you're constantly feeling the same pain all the time, it's like chronic. It's your body telling you that. No, you're not gonna just ignore it. Like you need to do something different. Well, the old advice was just ice your shins afterwards. And then maybe tape them up or whatever. Here's some takeaways. Right after your games, right after your hard practices, deep tissue massage on these areas and stretch. So this is after, not before. So right after, give yourself a good 30 to 60 minutes of deep stretching in these areas. Then the second part is on your training days that you're not actually playing, do exercises specific to these areas. So I would do reverse calf raises. That's where they call toe raises, where you lift up your toes towards your shin. Strengthen the tibialis. Follow that stretch. Yep, do some foot exercises. You can look up short foot. That's a good exercise for the feet. And then for the hips, do some 90-90 exercises. We have videos on YouTube for those. Do those maybe two or three times. A day on the days that you're not playing a hard game and watch them start to get better. And all of that is in Prime and Prime Pro. So this person is. Oh, more because here's the thing. We don't know specifically what your issue is. We're just based this off your question. But if I were to work with you personally, I would do a full assessment. I would watch you move. I would do different things with you because then I can really pinpoint what some of the issues are. You'll feel your way through it. As long as you have the right movement that you're working on, you'll feel the difference. Like, oh, I need to work on this. I mean, for me, it's pretty obvious because think about that. If your shins and calves both, those muscles are responsible for the movement of the ankle, right? So it's not one or the other. It's both of them. Both of them are being affected by that. So right away, I know there's a limiting factor on your ankle mobility. And if you strengthen that, that you should right away see some sort of relief in calves. And then if you add in all the stuff that Sal's saying, then you should really... And then the hips are probably the same thing. So I feel pretty confident, even without even seeing this person based off of what they're explaining and then knowing their sport, that it's pretty confident that it's an ankle mobility issue. And if you address that, and by mobility issue, it's not just that you can't mobilize or move your ankle, but strengthening that in its fullest range of motion. And so doing the exercise that Sal's talking about, and then if you have the ability or can afford Prime and Prime Pro, I would highly recommend utilizing that because that's not only going to address what you're asking right here, but anything else that could come out in the future. Easy college student. Tell you what, Santa GT, if you're listening right now, DM me on Instagram, and I'll see if I can somehow turn it. Santa may be coming. See if I can take care of you a little bit with us. Because it would really benefit you. That's an inside joke, nobody knows what's going on there. Check this out. Mindpumpmedia.com, 30 days of coaching. It's free, it's for everyone. Costs you nothing, go in there and register. Also, if you wanna ask this question on an episode like this one, the place to do it is on Instagram. Just go to our page, Mindpump Media, find the Q and A or the Qua picture. The Qua! And ask your question underneath, make sure to hashtag Qua, Q-U-A-H. Also, we all have personal Instagram pages too. Mine is Mindpump Sal. Justin is Mindpump Justin and Adam is Mindpump Adam. Thank you for listening to Mindpump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mindpumpmedia.com. The RGB Superbumble includes Maths Anabolic, Maths Performance, and Maths Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbumble is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbumble has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at Mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mindpump to your friends and family. We thank you for your support, and until next time, this is Mindpump.