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All right, so today's giveaway is maps hit That's high intensity interval training It's a program where you do hit the right way not the stupid way like everybody else, but the right way So here's how you can win free access to maps it so in this episode We talk about vacation workouts in the comments below talk about what you like to do on your vacations to stay in shape Tell us a story make it entertaining if we pick you if we pick your comment Then you'll win a free program by the way This has to happen in the first 24 hours that we drop this podcast also Subscribe this channel one more thing turn on your notifications also before the podcast starts gonna tell you about our big sale that we're doing this month maps hit in the No BS six pack formula both 50% off. You heard me right half off. Are we crazy? Maybe but it's good for you, right? Go check those out go to maps fitness products calm Just use the code July special with no space for that discount. All right, enjoy this podcast. I see that I Don't know about you or so much you but I know you didn't miss any workout Oh, I think I'm on my tan I was like come on man. No, you got a little color going on over there But I I definitely did not see too much in your stories about lifting weights, but I did see this guy But yeah, he definitely his regular form of wife beater even in Hawaii and working out and flexing in the mirrors Oh, yeah, I gotta do that. No, you know, you know, I like about vacation workouts is They're different because I'm not my normal routine and I don't work out the same. So when I do vacation workouts, I'll do Full body every day for 30 minutes. That's it. So I go in there I touch a little everything get a little pump and then go straight from there to the pool. So you're just ready No, I think that if you do that daily like 30 minute just get a little now Were you guys all at the pool and stuff together? So did you where'd you be out of the pool and you see this guy walk in? He's coming out like vein out of his shoulder and stuff like that like it's all naturally just woke up Yeah, yeah, it's okay. I mean I pulled that trick a few times or maybe like every other day Yeah, we would work out firstly in the morning and then yeah load up and then you look pretty, you know Puffed out around the pool. So you did train you trained it. Yeah. Okay every day or every other day Oh, wow, yeah, I tell you if you do like a third like a 20 or 30 minute kind of full body if you because usually if you go on vacation you're not gonna have A power cage. You're not gonna have typically barbells. You'll have either dumbbells and then some machines. Yeah, so you just do like a 20-30 minute get a little pump. That's it. Every single just start off your day that way. It's really cool It's funny the first day we were there Right, we get there and Justin had gotten there the day before so him and his family there the day before So when we get there They're already in the full swing of things. So we show up, right? So we go up to our room We do our thing check out, you know get our our beings to walk out to the pool area And I'm like I can't find them and I hear Courtney yell from across the pool I'm like, oh you guys are already rolling over there. I've been feeding her drinks. Yeah No time I got a little too excited in terms of like hey, you know, we're on vacation like it's no holds bar And so yeah, I'm guilty. I got her a bit sick that night. Oh, wow. Yeah that day Yeah, dude, like so I made friends right away with the bartender, which is what I do Because I'm like strategy. Yeah I'm always trying to kind of squeeze whatever I can out of the situation and so we hit it off and she was like You know real friendly and was decided to go heavy-handed every time and I was getting like doubles of some of these like my ties and So Courtney didn't realize there were doubles and was you know trying to keep up with me And I didn't realize I'm like, you know, I'm a hundred pounds heavier than her and should have done the math there So yeah, she totally he was You know three sheets of the wind. Oh, dude, they were they were they were part of she get like throw up sick I mean, yeah, the towards the end of the night. Yeah, she's oh, wow She had a hard time. Yeah, so we were going and they were having a great everybody's having a great time Yeah, everybody's having a good time. By the way, it was so my ties, right? That's like the Hawaii drink. Yeah, but then there was a drink called the tai chi That's which is a my tie just double the alcohol doubled. So that's what they were ordering the whole time. Yeah cheese Yeah, yeah, so anyway, we're there we're hanging out Everybody's having a good time departing and Courtney's just having a blast and she's a she's a really fun You know, she some people get drunk the act obnoxious. There was nothing obnoxious having a good time Yeah, but then all of a sudden I see her at the pool and she's got the hat like you know doing this thing Start hiding. Yeah, and I'm like I looked at Justin. I'm like, she okay, dude, and he goes, I don't know Damn it Now my whole hair now maybe hold the hair back the whole night when I got so excited I'm like, oh my god. She's gonna be so fun and like yeah, it's gonna be great. No, you missed your window I mean completely miss the window was like an hour before that. Yeah, that was nothing I'm not that after that then it's just trying to get her back to life Yeah, it was I saw you guys took the the ATVs out to right you guys went and did that dude That was that was Doug that was Doug And Bri and me and my two kids. Oh, you didn't go. No, we did something different So we took a one of these raft boats out. That's like one of those rubber type of boats that is real bouncy and that goes super fast So that was crazy. It was really fun. You get to see the whole Nepali coast that way and go through the caves And you know the exclusive beaches and whatnot But yeah, it was it was like hard because you have to you have to hold on to this rope And if you're in the front like the front end like bounces a lot off the waves So they were like launching off these waves and oh really made it like super fun It was like like a roller coaster, you know, like you're going through along the coast But yeah, I wasn't ready for that and like my pinky got all tore up and everything. I'm like, oh my god Now did you guys was it rare that you guys did stuff all together Do you guys all kind of go off and do your own thing or are you together most of time probably half and half? Yeah, okay, something like that. I'll tell you what though if you're gonna go on vacation with the Andrews family Don't do a hike with them Always this is like the third time now. Yeah, they go hard bro on the hikes like did we just go So we went we all did I'm like let's go see Waimea Canyon So Waimea Canyon in Kauai is they call it the what do they call it the Grand Canyon of the Pacific, right? Beautiful, right? It's like this huge. I don't know what you would call it It's like it's a canyon and so we're driving up there and Then we get to the place we want to go to and there's different hikes you can take and so, you know I don't know if it was Courtney or Justin like let's take this one So I'm like I forgot that you don't want to go on a hike with them. So I'm like sure Bro take the lead bro. It was six miles. Yeah, it was a six mile hike and It was treacherous. It wasn't like a trail, bro You're like climbing down muddy like hills and climbing over boulders and rocks big cardio guy Reels, dude, are we really? You gotta get the reward at the end to go see the waterfall. Otherwise, what's it all for right? So we had to keep going is the point That's why it extended and it kept going longer and longer. I'm like, where is this waterfall? Everybody was a trooper with my daughter. She was doing great. It was on the way back So her face is like right over her face super red. She was overheating. I can't I don't know if I can make it I'm like everybody was wiped out. Well, I imagine I mean a six mile hike uphill like that So six mile total or six miles. Okay, so three there three back, which is still a good high Well, yeah, I mean remember two mid you're in well, and I'm also I think of the kids, right? I expect you to be able to figure that yeah, it was fine. It was fine But it was a little I mean it was there were definitely some areas You know me. I'm not like mister. I'm not spider-man So I'm like a little word. Yeah, so we did that which was a mountain goat That was super. I highly recommend doing that if you've never done that and you go to Kauai by the way Kauai is my favorite island in Hawaii by far. It's just I've been to Maui the big island But Kauai is like adventure. It's nature. It's obviously a lot slower and smaller Yeah, it's just great and then the ATV tour was a blast. So that that one Justin and his family They did the so we're doing that next time out of the three of you Who's most likely to do a nothing day and who's most likely to have every day planned out what they're doing? And like I think it's probably pretty equal. I mean, I like half and half You know, I think it's you want to do days of nothing Yeah, but then there's adventure stuff But you don't want to do adventure every day because you'll be exhausted No need a vacation after yeah, we definitely did nothing after that hike. Yes. Yeah Yeah, we're gonna chill today But the ATVs it was raining while we were doing it and it was hella muddy and Doug So Doug and and Bree were behind us in their ATV and every once in a while They would stop and then they'd have us go and I'd wait for the guy in front of me to go a little bit So I could gun it and kick mud up it I knew you're doing that You know, I'd go squirrelly in the finger or whatever now was this breeze first time ATV no, no first time in Hawaii. No, she's been to Hawaii a couple times. Oh, she has already Okay, was there any of the kids first time or they had my kids there was their first time They've never been there before mine too. Well, Ethan was there before but he was like an infant So didn't really count. But yeah, this is the first time that they actually like were You know aware that where they were I'll tell you what though Island time is a real thing. Oh, yeah, it's real. Yeah, like you come from the bay area Which this is, you know the hub of tech for the country maybe the world Lots of speed efficiency, you know productivity. Everybody's like move move. Why is the opposite? Oh, they don't care, bro They're just chilling taking the at first you're annoyed. You're like nine o'clock means sometime within nine. Oh, bro It could be 957 30. Yeah, I found myself. It's funny. So like, you know, I'm waiting in line for something, right? I'm in paradise. It's gorgeous, right? I'm waiting and I'm annoyed That the person at the front is talking to every single person They're checking in and whatever taking their time you check yourself. And then I'm like, wait a minute Like I'm I'm rushing so that I could do nothing later. I can do nothing now. Let's go around You know, so after about three days Then you start to settle into you have to factor it in. Yeah, he's gotta figure that out But in terms of like also the time difference there to it to me I'm glad I had like the weekend to before I got back to work here because I was like still just like Off completely like my sleep. So I'm not three hours. Yeah three hour difference. I was waking up. Which was nice I was waking up at 4 a.m. Every morning over there. Yeah. Oh, yeah, just automatically So were you training early in the morning? Is that when you were getting your lift in? No, I would wait till about six or seven So I just stay in my room and watch tv hang out. Oh, and let my kids, you know, hang out or whatever Um, but then I got home, right? So you're talking about settling in check out this shit show, right? So Come home. I get back. It's like 10 30 when we finally make it back from Why you were in hawaii your wife was moving your house, right? She was so So, I don't know how you I don't know how I have no idea how you pulled that one. It was amazing No, it wasn't planned. We actually had planned on everybody going together. Yeah, and you're still married, right? Yeah, okay, that's amazing Still wearing the rings. Yeah, we we planned on everybody going and then because we were having all those challenges with the baby Yeah, sleep and all that stuff and then Jessica was looking at the schedule You're like, I'm gonna throw a move on top of that too. Let's see. Let's see how savage she really No, the move didn't the move wasn't even in the picture remember when we booked all this We wouldn't even didn't know we were gonna move Then that's when our landlord's like you guys got to be out at this time looks like I'm gonna try and sell the house So and this is already after Jessica said she wasn't gonna go because the baby's sleeping stuff She's like, you know, I'll just stay out. So it wasn't like It wasn't like, hey, babe, you know the move you do that. I'll I'll go to hawaii Yeah, but anyway, I know it looks like that but that's not really what was going on No, but we you know, we had we hired movers my parents helped her parents Came and helped so she had a lot of help but still it's moving and it's still chaotic and you know, it's a pain in the ass But anyway, we get back right 10 30 at night I'm like, okay. I'm home. I'm excited. I haven't seen my wife For a week. I'm excited to see her excited to see the baby, right? So we pull up in the uber And she's walking out which it's it's 10 30. I was expecting her to be either in bed or I don't know So she's walking out and she's got this look on her face left like terror I'm like, what is going on? So she comes out. I open the door and she goes. I'm trying not to freak out right now. I'm like, what happened So it's a new place, right new house. Yeah, she the door to the garage Locks so the door closes on its own it locks. So baby's in bed upstairs She's locked out. She walked out to greet us locked us out of the house So the baby's in the house Locked out. Oh no. Yeah, dude. And I'm like, what? So I I'm like, okay Let's let's see what's going on. Let's stay calm, which didn't last very long because now I'm like You're grabbing a rock. Yeah. Yeah. So I'm like calling the landlord like, hey, do you have but they're not answering because it's 10 30 at night Right, right? I'm like, do we go to the neighbors? Like what do we do? Going around the house trying to feel like I'm gonna have to break a fucking window Like what am I gonna do? Definitely not gonna let my kid like especially if she had the monitor with her Thank god the baby didn't wake up. If you started crying, then you would have done something drastic Dude, she would have juggernaut through the wall herself. Yeah, so I'm like, oh my god Luckily the front door because they had been moving So you know how the front like your front door has two doors, right? Oh the bottom wasn't wedged So you know how the the bottom and top on one has to be wedged. They left the top one Not in so it was still wedge But I there was enough give where I thought maybe if I push hard enough I could get the dead bolt to Yeah, and I'm like and if it breaks it breaks. What are you gonna do, right? So I'm like a push push boom I came in nothing broken. It was like Thank god that was that was stressful. Oh my gosh, dude. We had one last night man. So last night Max is now crawling out of his bed. So it's official Three o'clock in the morning. I hear this loud thud And I jump up and I wake Katrina up right away because she normally like I've told you guys before She's obsessed with the nanic camera and she's got the monitor like right by ear. So like he breathes weird She normally wakes up, you know sits up and checks on him. So the fact that I hear this loud thud and she's still asleep I'm like, huh? So I shake her to grab her the monitor And so she grabs it and sure as shit there He is walking in the in his room to go open the door and come into our room So she gets up and goes get him. I was watching it this morning. He like fell head first So you showed me. Yeah, he flipped over there. Yeah, he flipped over and landed and luckily Tucked his head. So he didn't hand like land right on his skull, but flipped over land on his back loud thud So, yeah, I think we're gonna So you gotta do you gotta put it now just a regular bed Yeah, well he so the bed that we have is one of those convertible ones right starts off as a crib And then it moves. I think it has like three stages one of those railings off, right? Yeah Yeah, yeah, so it ends up being like and it actually turns I think so there's rails on the side But not on the end or whatever and then I think it converts one more time after that But yeah, no, so that that's interesting. We're going through like this growth spurt right now too Our regression where his sleep is off and he's weird and he's trying to talk right now We're definitely in this this weird couple weeks right now of him trying to make a new leap Well now this because now you're gonna change the bed. You're gonna deal with the he's gonna come into your room Yeah, for sure in the night because now you've got the freedom to yeah I gotta go in that direction eventually right and it's like he's already proven He can climb out. It'll be interesting because she was concerned I feel like we did such a good job of building a routine to him that It's not gonna change that much. I mean, obviously, yes, he'll be able to get up And I know we're gonna have to deal with that a little bit But I'm hoping that Because we've done I mean we were able to put him in bed and he'd still he like he's awake when we put him down and say good night and walk out He doesn't cry and he kind of you know rolls around and falls asleep every once in a while When we've been on vacation or something I stay in there and kind of hold his hand or whatever And then he kind of falls asleep. So I think it'll stay constant where it'll be the nights that he does wake up in the middle And I predict that he'll get up But luckily he sleeps through the night 90 percent of the time It just happens to be we're going through another one of these little regressions Which is the inevitable like this and you know this as you're going through and and you're probably got a good Good streak going right now, but the inevitable happens You get in a great good streak for two months and then all of a sudden a new leap happens And then he decides to wake up two hours every two hours for us because we moved he was doing good Now that we're in a different house. He's well. I knew that was gonna happen I thought it was crazy. You guys were hiring the sleep expert before a week before we had to we had to I know I know where you're at But I'm like dude they're going to start all over again because anytime we Take him into a new bed or a new place. It's I have to start that whole thing all over Is he more adjusted to the place up in trucking now or Dude's truckiest still and we even did the dark blinds in there. So it's blacked out It's still different man. He knows he's not home and even all the times that he's been up there It's better But he still ends up in our bed at three o'clock in the morning, you know, it's I think we had One maybe two nights of him sleeping going to bed right on time right the normal routine sleeping all the way through The night and then and then getting up like it is normal time two of the times I think we got that the rest of time Struggled to get him down He finally goes down Then he wakes up about three o'clock and then Katrina just pulls him into bed with us at three o'clock And we let him now you guys were up there the whole time. Yeah, and you were with friends Yeah, my so my same childhood friends. I talk about on the show all the time that we grew up in high school together This is kind of our traditional week that we take off together and Mostly golf now since that's what my two best friends have moved into and I have to say that I'm starting to fall in love with the sport a little I am crossing over I am crossing over if I know you if you haven't already done this You probably like how many thousands of dollars I've spent on golf stuff. So yeah, I've definitely did that So I actually I peeing I I accidentally bought three pairs of shoes before I had left and I couldn't find them And I was so pissed that I just bought all these nice new golf shoes And then I get home and see them behind my closet door. I stopped at my storage unit I was Tearing the garage apart I couldn't remember where I put them and I had them like organized. Why golf shoes. What do they do? They have little grippers on them because you do shots like on like a on a hill Little tiny spikes. Yeah, they look just real. They look like so I these they're actually cool air maxes that look like normal sneakers But on the bottom they have the the spikes for are you the worst one? Yeah I'm still really you're the best dress right You know people asked me because I did post on my story of of golfing. So everyone's like, oh, what do you shoot? And I'm not there yet. Okay. You know how I judge around is by how many ball I kept my ball Yeah, so yeah, no, that's a huge if so I went like this last time I shot I only lost two balls for me. That's a big deal like to go 18 holes And I only had to play with two balls. That's a big freaking deal for me I mean, I remember when I first started 1520 balls Now are you train? Do you train when you're up there is or are you off? I lifted zero I didn't train one now. I had intentions to but Uh, a lot of stuff didn't go accordingly for me up there One my my friends that were supposed to be up there early. They didn't get up there until two or three days later My other buddy got up there one day one or two days after I did Um, we just we couldn't have time this week For a worse time for a lot of the things that was going on with the business I mean, we just had a ton of stuff that landed on that week and it was just Things that couldn't pause and oh, we'll handle that next week when we get back So I really spent all the way till thursday Uh, kind of working and then, you know, whenever I wasn't working Just giving myself a little bit of r and r not doing anything and honestly the few times that I could have lifted I was like no, I don't want to I feel like I've been fitness and working It was on my mind and actually training just reminded me of that and all I wanted to do was reset and do nothing And so I didn't lift a single now. We were extremely active though. So I mean if I wasn't golfing 18 holes We were out at the lake. We were out at the pool We're out taking walks and hikes and so I stayed really active, but I didn't wait train at all Why was it now when you're when you guys are up there with your friends? Because I know when we all go up together We do the thing where we alternate who makes dinner. Do you guys do the same thing over there? Yeah, that comes from us, right? We started that tradition with Katrina's family years ago And I just love doing that right where You know one person is or one couple is responsible for a day of food and that includes clean up everything Now, do you have a is there like one person that always makes like the easy? You know, I'm like, oh, we're making sandwiches. So I used to be this guy So I was that guy ordered pizza I used to be the guy that would get like what you just said pizza I did chili cheese dogs one time like and the reason why I used to do it in the past was because I'm like the guy who Is the the health of the group and so everyone's like, oh, it's Adam's night We're gonna have to eat chicken breast and rice You know I'm saying so everybody used to shit on me that I always cooked something healthy And so I started throwing curveballs. I'm gonna make chili cheese dogs for these guys I'm gonna order pizza. They all like that shit, right? And then everybody's all let down because I didn't put any real effort into the dinner So it's kind of tradition that you kind of bring it, you know, so it started off as like whatever But what's kind of neat about it when you've been doing it for a long time like because and you only have to do one major meal You know, everybody seems to bring their a-game. So I actually smoked ribs is what I did So I did and Doug had set me up with the um Rib racks, is that what they're just were there? Yeah, I call them that So it would so, you know his little smoker. Yeah, you really can only fit like two two racks of ribs in there But I could fit four Double the amount with these rib racks So it sets the I don't know if you guys saw the picture. I took a picture of it Yeah, it sets them up vertically and then I I smoke them I smoke them like that So I was really excited to it was a six hour smoke. Okay. So are you doing the are these normal pork ribs? Are you doing heritage those butcher box? Oh, yeah. Oh speaking of hair. Did you look that up? Last time we all went blank. Yeah, I did. Oh, you did. Yeah. So number one, they're raised more humanely They typically are allowed to be out in pasture They're they typically use less or no antibiotics. Apparently they're more hearty so they can withstand things better So they don't have to be fed so many antibiotics The the meat is darker and more marbled. So there is a difference in the meat. That's why it tastes different I feel like regular pork is flavorless Then inheritance got much more flavor. This is the thing that I we got on last time that I thought was so interesting is You know admitting that listen grass-fed beef is leaner and less marbly And so grass-fed beef doesn't taste as rich or as good as you know, your grain fed beef Like that's I mean it's healthier for you. But as far as the taste The opposite is true with the heritage pork I think that the the heritage pork is taste way better than regular way better It's also got better fatty acid profile. So and in in some studies show it's got better nutrients because of the way that they're raised So they're out in pasture. They're not like in confined to cages. Yeah. Now. It's typically more expensive Um, but I think it's I mean like I said, I'm not a fan of pork. I never was I never liked pork I always thought it was I thought it was bland until I had The heritage pork pork chops from butcher box and I didn't know the difference. I just saw that okay You know how sometimes they give you those add-on deals So if you go on for people don't know if you if you sign up for butcher box Everyone's small they'll have these deals where you can add on things and it's like a discount big discount And it'd be like a great price. So there were like these pork chops I don't remember what the price was but it was really good. So I said, all right, whatever Let's give a shot. I never like pork chops believe and I remember I tasted them like this is not the same And that's when I started their their pork ribs Their pork ribs are better than any grocery store ribs I bought That's why and I've done it now a couple times where I bought the other ones and done the exact same recipe What sucks though, you know what I smoked for six hours and I it didn't turn out Why I was pissed dude So the first hat like the first two hours at least the okay the flavor was on point So I've got like this whole I actually I I went away from the the beer and did apple juice the last time And I actually the the beer audible is better dug So like I the original recipe calls for apple juice I didn't have apple juice. So then I went and did it with apple juice not as good The original beer audible that you called so I went back to that because I just like the way that tastes and again The flavor was on point the meat sucked and the way the reason why the meat sucked was the first two hours is all about your flavor That's when you that's when you are you season it That's when you smoke it for two hours That gives the the ribs the real good flavor and then you wrap it in foil And you cook it for another three hours, which is what makes the meat just fall off the bone Well, the traeger is it's a little I don't know if you know how these work But it's like a little screw thing and it feeds pellets and this little fire that like manages digitally manages the temperature But it's a tiny little fire and in truckie. It's gets so windy And so it blew out my flame when I was at on the three hour part when I left I didn't know because I that one doesn't have the digital read or the one that's connected to your phone Like mine is and so I'm out at the pool with everybody and hanging out And then I come back and see my temps dropped to like 120 Then I try and salvage it in the oven and just you know, everybody else was like, oh, they're good at him I'm like, no, you know what trips me out about up there is that the altitude makes the meat cook Is it faster or slower? There's something about the altitude it messes with it also messes with baking baking it messes the most with Yeah, but yeah, it does have an effect. Is it take longer or is it shorter takes longer because of the altitude Yes, very strange, right? Here's another thing. That's weird And I don't know. I don't know if this is a speculate Justin said the same thing So we're in kawaii obviously out in the sun a lot, right? I don't get sunburned nearly as easily and why as I do up in in truckie I don't know if it's because we're a higher altitude. There's less atmosphere what the deal is But I know that I get sunburned way easier. Obviously I was worried about this I had like a whole freaking suitcase devoted to like, you know sunblock Um, but uh, yeah, I did fine like in Courtney did fine. We we just got You know a little bit of the color each day, uh, I got a little bit sunburned when we were on the boat Just because my back was like I got all like confident and had my shirt off the whole time I'm like my back was just getting like roasted But even then it recovered. I'm like there's gotta be something because When we're when I'm in Santa Cruz and I have my shirt off for that long and we're we're exposed on the beach I get just completely red and like lobstered out and definitely But there it's it's really strange. It doesn't have that same like intensity. Yeah, I noticed the same The same thing. Yeah, um, so I got a story for you So obviously we're at a resort and there's a pool and so everybody's hanging out or whatever I don't know if it's like a third or fourth day The I love I love people watching At pools in resorts because alcohol is pretty remarkable See how people's attitudes and stuff start to change, right? So there was this group of Older women and when I say older, I mean like 60s maybe 70s I don't know if they were like meeting together for some reunions like five six of them together And they were getting smashed. Anyway at one point. They were taking pictures of me They were saying shit to each other Like from a distance or do you know? Oh, no, no, bro. It's happening. Oh, no, no, like they they were being discreet But but not like they were like letting me see that they were doing then they'd go by The pool so I was like, you know, kind of laying out or whatever and they would they'd go by as a group And then they'd say something and they'd stare and they go by. I'm like you dirty women Oh my gosh, you guys are terrible. Oh, I had some I had some silver having to be at the gas station yesterday I'm on my way back from truckie and I go into the the shell station right over by our house, right? That's where I gas up before I leave and And I'm grabbing some red bulls for Katrina and my head's down and I'm putting my ATM card in And the two girls behind the counter are speaking Spanish And I feel like they're talking about me because I can I'm like in the corner of my eye I'm looking up and I can kind of like she's like eyeballing me and then they're like they're like giggling and talking in Spanish And then I and I but I still like act like I have no idea if they are or they're not because I'm not sure Especially after making that mistake with the the photograph that one time I'm always Very cautious to assume that they're talking about me or they want anything for me. So anyways, she uh, she says after I pay she goes You're strong You're strong. I don't know what to say. What's the response to that? You don't say like thank you. What do you mean by strong? Strong I am I don't even remember what I said back to her But I just kind of like smiled and said thank you or whatever But she's said they were they were talking back and forth and it took me a minute to register But uh, bro, that's the best compliment. I thought that was I would rather hear that than anything else What made me feel the best about it was I just told you guys I didn't work out for an entire week So I'm seven days of no pump. No working out eating not so great And on my way home to where I'm like, okay, I'm gonna get my shit together. No more alcohol. No more bad food I'm gonna be training. I get the compliment of a you look strong. Yeah. Yeah. Yeah, I can I curl the 45 How'd you know I was so strong That's uh, that's crazy. Speaking of strength, uh, a study came out. This was a meta analysis So you guys know the controversy at the olympics. I'm gonna pull this up here real quick The controversy with the runner with the marijuana. No, no, this is for the the trans athlete That's gonna compete in weightlifting and weightlifting right? Oh, they're still they're still talking about this Well, there's a lot of controversy in the olympic. She took third, right? No, I don't think they competed yet Oh, I thought she already competed. She took second or third. I don't know I can look it up. I don't know but what I what I know is that they were no, I don't think they started I don't think they started. Yeah, this is like, yeah Yeah, sorry. Yeah, so The there was a lot of controversy the olympic committee Said yes, we're gonna let her compete. Uh, but then we're gonna reevaluate essentially. We're gonna look at everything again So this this meta analysis came out of the british journal of sports medicine Where they did a study they systematically reviewed the literature to assess how long-term testosterone suppressing gender affirming Hormone therapy influenced lean body mass muscular area muscular strength and hemoglobin and hematocrit So, you know, your red blood cells your strength all that stuff Here's the conclusion Okay The hormone therapy does reduce muscle does reduce hemoglobin hematocrit. However The values of strength and performance Remain above that that are observed in cis gender women even after three years in other words There's a performance and strength Difference between Yeah, sometimes they do these studies and oh my goodness How much money did you and time did you spend on this study to find to find out that fire's hot? Like do we really need to study this? But anyways, so this was this was came out of the british journal of sports medicine That's hilarious and they came out and said that speaking of obvious and ridiculous and stupid. That's not true Did you guys see the uh, it was like a Headline, I think it was CNBC or NBC that put this out. This is the most ridiculous. It's the most ridiculous thing ever in my life It said Inflation this was the title. Oh, yes inflates inflation silver lining some other words like this is the good thing about inflation Your salary will be higher And sold your bread and milk People that know it's so insulting. Come on. Yeah, go to zimbabwe. You make like a billion zimbabwe bucks for every hour I can't believe that people why would they write such a stupid article? And I bet you there's people reading it. They're like, oh good Do you guys follow do you guys follow uh, kevin hart? Do you just follow him? Yeah, I do Did you see it with his birthday and do you see what nick cannon did no? Oh my god, please go doug go to uh, kevin hart's instagram page and go back maybe one week now it's been about that long uh and Nick cannon But said I so I'm still want to do this to you guys I think just think it would be one of the fucking funniest things ever He says he sends him a llama as a birthday gift. Wow a llama. Yeah, could you imagine if you? Yeah, what do you do? Yeah, could you imagine if I sent you a llama it shows up at your house and you do it What the fuck do I do with this? I'm like That is so uh, so hilarious and clever to do something like that. I saw that Was it jake paul or one of those guys that sent connor mcgregor like Oh the necklace of him. Yeah to uh, dust and poirier They like send it to him as a gift. By the way, uh, I don't know. Oh, wow Bro, I love llamas. I'm like it was one of my favorite animals. Are you serious? I swear to god, I mean name a cuter animal llama lover They spit on you I like alpacas alpacas. Yeah, they seem just yeah like agitated all the time So I don't did we talk about connor mcgregor's broken leg in the podcast. So we bring that up on Oh, we kind of did when it first happened But yeah, we we saw definitive evidence of how that actually he broke his leg before he went and Just by kicking because he was trying to say it had nothing to do with anything But you know, it's weird I don't think we talked about it because that happened while we were gone, right? I think so We brought it up. No, I saw a video It was at my brother or my son's birthday party and we had already that was the weekend right before you guys took off, right? Right, Doug. That's what that was the I think so. Maybe we talked about it in hawaii Personally, we didn't talk about the fight happened. Did you guys while I watched it? I watched just the clips of what I watched the actual fight. He broke his leg by kicking first, right? Yeah, first broke it. Yeah. Yeah, so they they they broke it down on like the the he Checked in one of his forearm. Yeah So there was a kick like right before that where he checked it with his forearm And you could tell that that's where it probably at least fractured And then just the weight of him stepping back on it. That's what made it go. Now. This is like the third shin break in like a very short period of time for fighters, right? Yeah, we've seen we've seen a couple a lot lately. It seems like yeah At what point do you think that they're gonna do you think they're gonna have it because this Can't be good for you at the sport ufc sport. Oh, yeah, I don't know. I don't think it's enough though I think it's a I think it's happened to a couple big name fighters in the last year And so it seems like a lot, but I think statistically the still the I know that's logical But oftentimes they ban things because yeah, but isn't mma is still considered like one of the safer sports, right? You're right But what I'm saying is one of the reasons for example that bare knuckle boxing is Illegal everywhere is not because it's more dangerous. It's because it's more bloody. It's more gruesome looking. Yeah, you you get more cuts Barbaric That's your theory. Yeah. And so what I'm saying is oftentimes they like, okay, you guys remember pride pride allowed uh head stomps Those are the only things that were banned actually in the first year That's what it was. Those are the only two things you can't eye gouge and you can't fish everything else Yeah, in fact, you could kick some of the balls. There was a there was a fight with a guy named I think his name was joe sando or no, joe sahn in his marshal Jo sando that was his martial art And he got into position the dude literally just hit him in the balls a bunch of times I mean, but anyway My point with this is is that oftentimes the things that are banned are not banned because they're the most dangerous They're banned because they're not spectator friendly, right? So my question is how many how many broke is let's be honest a broken shin where your leg is flopping That's not very spectator friendly, dude. That's terrible. So I mean at what point do you think are you think they're gonna start saying? Okay, we need to like I mean, I haven't heard anything like that. I mean and we've already seen enough I mean, it's not like this is that new either. I mean, I remember I've seen forearms busted and you've seen bones poke out Like you've seen some nasty stuff like that happen But well these shins that are breaking it's again like these fighters So there's a career is pretty much done. You've seen it happen to like so there's fighters and they're just like Yeah, I think gone done. Yeah, I think he's he's I mean, I think he will attempt to come back But I think his is and I honestly think he should retire, but he won't Well, I mean if you won't if you break your shin and it's clean Uh, and it should be okay when it heals, right? I don't know I suppose but it's just no bro. It was it's right here at the ankle It's just a really odd place for it. It wasn't like high up here It was like down all the way down by his ankle and he can I mean he stood back right on the tibia It was like, oh, yeah, it was gnarly. Yeah, it was a good fight though. That's a really unfortunate It was a good back and forth fight. It was the announcers try to say that McGregor was just getting his ass. Well, but it was not like that. It was a it was a good close fight I thought they both looked great and it would look very competitive and then that happened It was I was really unfortunate. Yes, too bad. What's the most gruesome injury you guys have seen in person Have you guys ever seen anything? Oh, yeah, so when I was playing basketball This was in junior high, I believe and we were playing at this This gymnasium that had like concrete floors. It wasn't like wood floors that have give at all It was really cold and one of my friends was Kind of dove out to to get a loose ball and a defender landed right on his arm And literally like I don't know if you call that a compound fracture, but basically like it popped out of the skin And it snapped in half and then his arm was hanging like this And his bones were out like this and he looks over at me looks down and then he started screaming Which you know, like if he's looking directly in my eyes, he's like and I'm just like We had this exchange and then I had to leave like I was like feeling like lightheaded and who's like I was like a puke because I've never seen anything like that before basketball was mine too. How crazy is that? I was in uh, I was a sophomore and so we had just finished our game And varsity was playing I was heading in the gym. I was heading over to you know, like most games on friday, right have like a nachos and soda area like that you can write up right outside the gymnasium or whatever that you can get stuff And so I just picked up some nachos and like a soda And i'm walking back and it's a fast break that they're coming down the the doorway that i'm so i'm standing right here The hoop is like right here to my right. I stop at the doorway because it's a fast break I don't want to disrupt anything by kind of cutting around so my buddy and I are standing there waiting and this dude Big tall white guy probably like six seven or so white guy real lean And he gets a fast break and he goes to do a 360 dunk And he plants his right foot to go do a 360 and his knee and foot stay that direction and he spins And completely just Oh, and you heard the sound and his foot his foot was pointing the opposite direction And he's laying right in front of me and my buddy. I was oh man. I was really hard nachos. I threw him away I was I was managing the 24 and hillsdale and i'm at the front desk and I hear Like first of all a grown man screaming Is very unnerving. It's terrifying. It's very unnerving a grown man crying is also unnerving I'll have a story for that too, but this guy's like And I turned to look and there was a guy holding his forearm with his arm up like this with the other arm Bone was sticking out and it was like in the movies where the blood just goes Yeah, it's like steady and he's like As he's turning so money play blood is going everywhere. I'm like, what the fuck one of those comedy horrors I'm like what I just stood there. Luckily I had a trainer there that had some medical experience And they run over and then we call you know, but so what happened was is he unloaded a bar Improperly so it flipped and it flipped and it landed on his forearm and snapped snapped it snapped it One of the reasons why you see me always put colors on the bar. Oh, always. Oh, because I saw that and I was like, oh, yeah And the other the other time this was Believe it or not, this is probably more unnerving. This is when I had my gym I had this trainer guy that that would rent space for me And this was terrible. He was going through this really rough time with his wife or whatever And I guess he I don't I this I found out later I guess he found out his wife was leaving him and you know just having with them found another man anyway, he's at the front desk and One of my female trainers walks up to him and she's like, you know, are you okay? Like come give me a hug. He goes to hug her loses a shit and just Starts crying bro. I don't know what to do. Like when you hear a grown man cry like that, you know, I'm in the back and I'm like, uh Yeah, I gotta leave the building. Yeah, I can't I don't know Dude, I feel uncomfortable Was telling us was it you told us about that they actually for scary movies They use baby screams and cries that you know, I don't know. Yeah, I knew that. Yeah So I guess there's something like like Unnerving about a baby's cry or scream And so when you hear that when you hear that in scary movies They intentionally always use like a baby's like cry or scream. I didn't know that. Yeah. I wasn't you then somebody else was telling Yeah, I've read the same thing. Yeah, what do you have babies and make them cry? I don't know. I don't know how they I don't know where they I don't think it's hard to Take the candy from the baby quick. Get the recorder Yeah, it is unnerving to hear to hear that, you know, uh Back to the nutrition thing. So you guys are cooking meals for each other. You're not working out. Are you eating shitty too? Are you eating good? Um, I wouldn't say I'm yeah, I'm eating shitty. Yes. I am sure okay I'm I'm not eating good. I like how you tried to lie for a second Yeah, you know, I was gonna try and lie for our audience to make to make me feel better a little bit No, I mean, I'm not that bad, right? So what yeah, what does shitty mean? Yeah, so shitty means I'm missing my macros. I should be eating and I'm making poor choices sometimes So like a day are you eating cake? No, no, I didn't eat cake on this trip I did have some ice cream though. Um cheesecake like a day a day would look like this Like I wouldn't eat until two o'clock and I would I'd have a cup of coffee that would normally be it I know I'm not being active. So I know I don't need a lot and I know I'm probably not gonna make great food choices So I a lot of times would skip breakfast that everybody else was eating And then at like two o'clock I'd eat something I'd eat a sandwich right and I'd eat like a jalapeno cheddar You know roast beef type of sandwich that's got all kinds of sauces and dressing and cheese on it So not and I have chips with it Uh, and then dinner time I would have something like ribs or let's see what else everybody I'm trying to remember what else I mean one night we did have pizza So yeah, I did not eat I did not eat good I did not get enough of my protein intake that I should have been doing I would made some poor choices But I also was mindful of the calorie intake because one of the things I've learned to do is I've gotten older when these times happen I I can really easily Allow a trip like that in the past to snack and eat whatever enjoy breakfast when breakfast is being served Eat candy in between something also have dessert and like Not only make miss my macros and eat bad choices But pile it all on and also not work out which can be really dangerous can really set me back for a week So I really I I mean I didn't do a lot of damage Considering I do the same thing I'll eat worse, but I will eat less Yes, that which makes a big difference rather than eating worse and more And that's what I would do so in the past because of my insecurity of never wanting to lose weight and lose muscle I was so concerned about losing muscle that if I decided to eat like shit I would just over indulge because my always thought was oh god Well, let me make sure I get my protein make sure I get all my calories And even though I'm going to eat like trash and not work out at least I won't lose muscle So that was my fear where I do not subscribe to that philosophy anymore. What's the whatever Well, you know the cool thing about hawaii is the good there's a lot of Easy healthy options because the fish is just absolutely incredible The one thing that I'll eat there when I'm there is and this is like a comfort food. Is there local moco? You kept the hyping that oh every day man the patty and the rice and they get the eggs and they put See I pressed it a bit because like I'm not real good with bread and gluten all that stuff But I was like, you know, whatever dude I don't want to be like a pain in everybody's ass all the time with this So I was like, I'll eat the sandwich, you know, and I'll eat this, uh, you know egg sandwich in the morning and then Oh my god, I would just totally would roast me like midday. I was just like acid reflux like crazy I'm like popping like There's a couple times when we're there and Justin when we're hiking, you know He'd like have to like, you know stumble for a second and then like something will fall off his pocket It'd be a tum Or on the beach, you know, I was leaving a trail. It's like running Dude, I feel like you guys so if I'm vacationing or I'm hanging out with you guys I I always eat a lot tighter, right? But when I'm with my buddies who do not die do not eat clean whatsoever I tend to go with the flow. Oh, you order pizza. I'm eating pizza. Oh, you brought dessert out I'm gonna have dessert. I'm gonna enjoy my week. I'm not gonna be the the health nut guy that I was Oh, that's gonna make everyone feel guilty of eating I'm gonna indulge with them and have a good time be mindful I'm gonna I'm gonna have two slices of pizza instead of being an asshole and eating eight Like I would have in the past, you know or putting away the little pint of ice cream instead of crushing the whole thing So I did things like that. Why pay for it now So it's like I have to like go back to stuff that's like easily digestible and healthier options Otherwise, like I'm just gonna be suffering. I know you guys do so when I come off a trip like that I can't wait to crave like oh, yeah home cooked food. We were just I can't wait for dinner. We're dialing this in. Oh, yeah. I was done. I was done eating out I was like over it. I needed to have right and here's something I did that I Haven't done a long time. I tend to bring a lot of like I'll prepare right so I'll have my Yeah, will you supplement it out this time around? So I forgot to bring the green juice Which which is it which I was relying on too because Sal's always the guy that brings the stuff So I didn't bring it and like it's so valuable when you're not eating a lot of vegetables Now, can you tell the difference? Yes. Oh you can clear it totally So I started I would ask for sides of vegetables, but it was like a stir fry It was hard to get like just plain You know there wasn't a lot of options No, so and I didn't have the green juice and I could totally tell yeah, I could tell a big time Is it mostly digesting your stool like we're energy like all of the above all of the above So if I don't have vegetables just doing a serving or two of the green juice Make now vegetables are better. You're always better off eating real food obviously But in replace of nothing like if I haven't I don't have enough vegetable So I noticed I did notice a big difference I noticed it throws off my my uh like my stool timing and everything Like I'll be my my pooping schedule will be off. It won't I won't be regular like if I'm not god, we sound like old Here's my poop schedule I took you guys through this real quick. Hold on my alarm's going off time to poop. It's that time again Hey, it is true. I'll tell you what if you anybody who's in there I said probably you probably start to figure this out by the time you get in your mid 30s You start to realize that there's a time. There's times you go to the bathroom. You don't want to miss your windows, man No, you're gonna pay for it. Yeah, absolutely directions barbecuing and pooping. I think that's like the three things that like dad's Right All those problems like dude, come on Hey real quick. Thanks for listening to this podcast, but go check this out go to brain.fm Forward slash mind pump this company makes songs and beats that change your state of mind actually change Your brain's wavelength so you can do meditation You can do focus and much more it really works and if you go to that link You actually get a discount again brain.fm forward slash mind pump. All right. Enjoy the rest of this podcast First question is from sally spicer. What's the best way to train for pull-ups? I'd really like to be able to do a few without having to use an assisted pull-up machine But don't know how to get there. Yeah. So the advice I'm going to give right now for getting better at pull-ups is applicable to any single movement or exercise that you really want to focus on and improve upon so the old Thought process was well, I'm just going to make sure my back workouts that I do pull-ups first and that I Progressively overload so once or twice a week. I'm going to do pull-ups and and that'll work a little bit But it's not nearly as effective as what I'm about to say practice pull-ups Often and when I say practice, I don't mean work out So I don't mean you go and do a bunch of pull-ups into fatigue and get sore What I mean is literally every single day Do a few pull-ups. So let's say you're let's say you can max do 10 pull-ups. Let's say that's your total max amount of Let's say even less than that. I think it's probably a lot of times you'll ask this question Two or three that's fine. So let's say you can only do three pull-ups Well four or five times every day do one That's it. Literally put up a pull-up bar in your doorway And do one pull-up and then go about your day and then a few hours later do it And so you're practicing constantly this kind of lower to moderate intensity Activity and what you'll find when you do this is you get really good really strong really fast There's I've done nothing more effective than this I'll add one more thing to that that kind of blew my mind when I started to do this later I never thought so I when I wanted to get better at pull-ups in the past I used to do this thing where I started every workout with pull-ups And I would just try and get as many as I could and I just keep trying to add to that right and And increase the frequency of how often so it was like every start of every workout That was a strategy I never thought to do this like when especially when I was only able to do three to five pull-ups to load that I thought oh, I'm only doing three to five my goal is to get to 10 or 20 or 30 Why would I load three then what so I can only do one? But boy does that I tell you what if you if you can do three pull-ups Just your body weight, but you can do maybe one loaded with 25 pounds or more Practicing with that every now and then if you compliment that to your increased frequency So if I in a perfect world someone their main goal is to do get better at pull-ups The first advice I'm giving is exactly what you said get a pull-up bar in your house Every time you walk by the pull-up bar jump up do you know a few less than what your Total max normally is and do that multiple times per day every single day. It's not a workout. You're practicing No, that's it. It's all you're doing you jump up if you're like you said if your max is three to five You jump up you do two real quick walk away, you know come back an hour later do it again and just do that all the time Right That's one piece and then the other piece would be when you go into the gym And it's actually maybe it's back day and you're actually training your your back I would actually start it with pull-ups and I would do it waited I'd do it waited and if you can only do one it's okay Do one rest for a solid two minutes or whatever jump up do another single like that And get really strong with with resistance on those pull-ups and then cut the resistance After you've been doing that for a month or two and see you see what happens Yeah, and that's a little difficult if if you can't even do one pull-up You know because I do think that that those are very you know applicable advice In terms of like frequency, but um if they do have access to one of those machines where they can Actually get assistance, you know that that would help in terms of like you still want to add the frequency So whatever you can do with with like a bare minimum amount amount of assistance You know get a few reps, but do it, you know consistently throughout the week So that's something that you're teaching your body to get better at and you're gradually You know bringing that pin up so you do less and less You know if that assistance help um and also rubber bands. I just say bands are great for that as well So here's something I did with I had a client a female client very athletic She never really did resistance training but played a lot of sports and then she she said to me when she hired me I really want to be able to do at least six pull-ups. That was her goal And at the moment she couldn't even do one body weight pull-up now She had big muscular legs So she was like um, you know, she had a decent amount of weight on her lean But still it was challenging for her. So here's what we did Is I had her put a band around I had to get a pull-up bar put it in her when her doorways She put a band around it so she could step on the band It would assist her doing the pull-up And then she I told her to do one pull-up Several times a day every single day and she said well, what if I feel like I could do much more? What if I get stronger? I said every week will reevaluate and add more But I want you to start with one. I don't care how easy it feels All week you're only doing one the next week. So in other words I didn't allow her to progressively overload right until a whole week passed Why because the frequency was so high that it would have been very easy for her to overdo it So all she was doing was just practicing one one one with this band And then the next week we reevaluated and then I put gave her a lighter band. I think it was like no joke I'm not making this up. I think it was like 30 or 45 days later She was able to do five or six pull-ups not even be able to do one. So that's a huge Very fast progression But the key is low intensity Practice don't work out And then don't progressively overload for a little while get really good at this easy practice for a week or two Then add a little bit of load and then to continue that frequency You could but you can do this with any exercise by the way Let's say you wanted to get really good at barbell squats If you had a cage in your garage and you did the same thing you went out there did a couple reps You know three or four times every single day, uh, you know low intensity Your strength would explode on that as well. It's a really really good technique for improving strength quickly Your body gets real good at it at a certain point Next question is from Sharif Ibrahim 980 I want to grow the size of my arms are heavy weights and low reps better or lower weight and higher reps Okay, so, uh, so number one there's value in both low and higher reps You do definitely want to cycle through both of them, especially if you're always training on one But here's a general this is not of course. There's always a Difference between individuals, but here's some general advice when it comes to building bigger arms Lower weight. Oh, excuse me lower reps higher weight for compound Arm movements lower weight higher reps for isolation arm movements. So let's talk about the triceps for a second What would be a compound tricep exercise right dips? close grip bench press Lower lower reps higher weight blends itself Pretty well to those exercises isolation would be like a tricep press down overhead tricep extension a skull crusher in those cases Lower weight higher reps. What about the biceps people office? They typically don't know of a compound bicep exercise. I tell you what pull ups You do it. Yeah, you do a palms back right supinated grip chin up where you squeeze the arms at the top That is a compound bicep exercise Low reps high weight with that works really well Then of course any other bicep exercise curls preacher curls concentration curls, whatever tend to do a little better with the low weight You know high reps the other thing I would add that I I didn't learn this until maybe midway into my career was The importance of manipulating the strength curve Or in this case positioning of the elbows, right? So when you're talking about bicep and tricep You where you position your elbows tends to change the strength curve. So where it's the weight is most difficult for the exercise You'll see somebody do this and I was guilty of this right I would go over because I love the cable push downs and I would do cable rope push downs Then I would do straight bar cable push downs and then I would do reverse grip cable push downs And that's all the same for the tricep like the the the pronating or supinating of the wrist Have little to nothing to do with where where your your triceps are being stimulated or how they're being stimulated It's pretty much the same thing But simply by taking a tricep push down with your elbows position by your side And then doing something like skull crushers with the dumbbells where you're lying down changes that strength curve And that in itself doing that I I saw a huge difference in the growth of my arms for both bicep and tricep And we did a video on our youtube channel lawns like one of our first videos Oh, we're really bad, but we gave this advice for bicep and triceps and we gave examples So if you go on to I don't know what the title of it is maybe andrew can look up the title for this But I remember it was when we used to do the video with all three of us together We were at the other gym and I know we showed I think three bicep and three tricep Variations that we would recommend that you do like those beneficial angles. Yes and kind of manipulate that with Yes, yeah, I would say for biceps rule of thumb You do an exercise where your arm is at your side And exercise where your elbow is out in front and then one where your elbow is behind you Triceps at your sides in front of you and then overhead. I think that kind of uh hits everything And if you do that throughout the week You're going to get good variety in the movements that you do for your arms And you should get some pretty good results now when somebody says arm I mean they're they got to be including Shoulders in there as well because I'm always thinking about that. Well, that's a good point. Justin. No, they're not normally they're not But they should be yeah, because I I'll tell you and I know where you're going with this Is like developing your shoulders make your buys and tries makes everything look way better Oh, yeah, especially when you get that definition in that Those clear lines I think is so don't neglect your shoulders and make and there's so many different angles of approach For the shoulder specifically over those other two You know muscle groups. So Yeah, don't don't look like the here's one thing. This is an advanced Technique and when I first heard it I thought it was complete bullshit But then I tried it it actually works Occlusion training. Yeah, if now it's not going to replace your normal training So if your normal programming sucks then you can don't worry about this But if you've got good programming You're doing everything right and you want to squeeze out another no joke quarter inch on your arms Which you will get from from doing this Occlusion training is very strangely effective and I say strange effect is weird If you're doing all the things that we just named if you are you're hitting the elbow positioning Like we said you're incorporating compound lifts low reps high reps if you're tackling all that Adding inclusion training once a week. Oh, yeah to that We'll we'll help somebody who's listening right now If you're not doing those things that we talked about address those things first that will help you develop your arms Next question is from marco 0801 are lifting belts necessary for heavy lifting everywhere I look answers are vague You know when I was a kid working out I remember when I was a kid working out and I first started lifting My uncles would tell me you put a belt on it'll protect your back. Make sure you wear a belt. That's what you got Um, no, it's it's it's not necessary Now can you lift more weight when you wear a belt? Yeah, because the belt is this external Form of stability in your core It actually makes your your your core fire differently So when you're wearing a especially a power lifter belt, right the old bodybuilder ones where they're skinning the front That's stupid. That's kind of wasting that's that's like you're using the belt But then it's skinning the front so you're losing a lot of the effect You want one that's the same thickness all the way around Your core pushes out against the belt which then creates the stability And so you can lift more weight as a result and it changes the recruitment pattern Your body will actually learn to stabilize better with a belt than it does without a belt And then you get stuck in this loop like I'm in right? I started deadlifting and because I trained with because power lifters taught me They were like always wear a belt when you when you deadlift and you squat now You know, I I did it for a I did a year with no belt And it was still felt very strange to me because I'd trained for 14 years You know, have you worried about a different mechanism that you're working with it is but I mean unless you're going to compete with the bell There's really no need to wear now unless you want to lift more weight But again That looks cool for the people around you But it doesn't it doesn't make any difference in terms of muscle development and stuff like I always have a hard time answering these questions because these are tools that I think we all use But I also think that we would admit that it's not ideal if I was building the perfect avatar Right. So this this client that I'd have a good relationship with exercise and food and it's healthy and strong and The attributes all the attributes of this this person or this avatar you'd want to have One of them would be that they have no need for straps or belts. I mean, that's just a fact I would I would want my client that I'm building from scratch to be able to Deadlift their max load without ever having to use straps I'd want them to be able to squat their max load and not have to use a belt Now the truth is we all grew up in an era where we utilize these tools just and less than both of us But you and I probably a lot and so every once in a while you'll see me pull it out of my bag And because I want to go after it and and I want to lift heavy weight that day Although I would still recommend it to a client that it's not something that you need to do Unless you are in the sport of power lifting and it allows you to wear a belt And it's then and then it's advantageous for you to use it and train with it So you get good at it otherwise for the general pop it really doesn't have a lot of value And if anything you have to be careful not to abuse it because then it could actually hurt you Yeah, yeah, it definitely shifted for me. I mean I was Definitely wearing a belt and wrist wraps were something I used for for power cleans quite a bit when I was training in high school and then going into college But it it was just one of those things I I had a moment there where I was trying to pick something up And I was doing some kind of like hard labor work as some kind of construction And I was just like I just had no strength Even like holding this object for very long and that really pissed me off And I'm like I was like a hammer super just yeah, it's like oh god this hammer This door's hammer like no, it's just a regular hammer. That's like, you know It's not even like one pound guy Um, yeah, so like that pissed me off And so I was just like I'm over it. I'm never using these again I'm kind of like a hot and cold sort of personality when it comes to that stuff Like it pissed me off enough to where nothing is going to be strapped no belts Like I'm going to work my way back from nothing So I was I just started with the basics of of carrying heavy objects like farmer walks and um, just squatting, you know beltless and to a point where I just I I'm comfortable now like I can lift the weight that I can lift Without any aids and that's where I'm at. That's my real strength. Otherwise to me now, of course on the other end of it I'm like Yeah, cool, but can you lift it without a lot of shit? Yeah, you know what's funny about that is that so people don't realize this but There's a skill to using a belt too. It's not like you put it on sure and you automatically are stronger You have to learn how to fire your muscles in order to utilize about and what's funny about that is like I bet you if we put a belt on Justin now He probably wouldn't be able to lift as well as he does not have a hard time with it, right? Yes, whereas now we're me. I'm stuck in that loop or wearing a belt. I feel stronger Now I did that with straps with wrist straps. I Took them off because I was you know doing judo or jujitsu and that's very grip heavy And so I threw them away a long time ago and now I'm very comfortable But the belt man, I've got this weird relationship with the belt where it's like, you know It's this thing. I hugs you. Oh, I love it. You know, it's like a friend But no man, I tell you what if you want to be strong in the real world use none of them If you just want to be strong in the gym then then then use them and that's true It's even true for me. So it's definitely not necessary. That's the question, right? It's beyond it's beyond not necessary But uh, I think we always have to clarify because I know every once while one of us post a video and you see one of these tools Hey, I thought mine pump doesn't advocate for wrist wraps or for belts. It's like you're running I mean, I've got both those in my bag. I absolutely use those a handful of times throughout the year Um, I can't even tell you the last time either one of them been pulled out I've probably got a video on my instagram the last time that I actually used it It's just not a tool that I use I want to be able to lift And squat a good amount of weight without any sort of aids or tools Uh, yes Do I pull it out when my when I'm flexing my ego or hey? I want to push a number that I haven't seen in a long time and I know it'll help me do that Yeah, it comes out. Yeah, you know, it's what's really bad is you see like people like at home depot or Construction workers and they'll wear the other belts. It's not like a weight belt, but it's similar right where it goes Yeah, and they have almost the shoulder straps that go with it and it's just holding them in place really Oh, that's terrible because it's you'll start to atrophy and lose strength because so wearing a weight belt when you lift It's like a set and then you take it off, right? These guys are wearing them all day long Yeah, you start to you really change recruitment patterns. That's what's so dangerous about those core sets And the the screams that people wear I mean they wear those all day long and so you atrophy your core, which is arguably One of your most important muscles in your entire body. So Silly just to shave a half of an inch off your waist. Next question is from shrump 836 What is everyone's method for recovering faster from overtraining? Oh, I got this down to a t for me Two things makes a huge difference. So if I feel like Man, I'm going a little too hard and typically I notice this because I feel it in my joints And I feel my performance start to decline And so there's this I I'll do this this two things and it makes a huge difference One the most important is I make sure I get a really good night of sleep That night and what I mean by that is I an hour or two before I want to be asleep I wear blue light blocking glasses or I turn off electronics I'll use some of our our sponsors products like the like the you know, ned Mellow and maybe their sleep products something like that to you know, wind me down I'll make sure the next day. I don't have to wake up super early That's number one. Here's number two and this changed a lot for me through my lifting career I used to think sitting down on the couch and relaxing all day would help me recover faster It's it's actually it it didn't in fact what helped me recover faster was being active Not not hard active, but like stretching Trigger sessions doing mobility work. I mean dramatically improved my recovery. I couldn't believe the difference So it's like oh my legs are over trained a little bit So what I'm going to do today is I'm going to stretch them do some body weight squats Some single leg toe touches just kind of throughout the day move them And boy that I make a difference in my recovery. So I have things that are like Perfect world money doesn't matter. I have access to all these things. What do I do? And then I have like the big rocks, right? So like big rocks are hydration sleep high protein Mobility, right? I can do all those things. I don't need any tools I don't doesn't cost me a lot of money to do that I stay well fed hit my protein and take I supposed to drink a lot of water Get down and do some good mobility work to mobilize myself and then and then get good rest Like that is the fastest way to recover now There's a lot of cool tools out there and things that we have access to that I love you in a perfect world. I get a deep tissue massage that night. I use the infrared sauna and then the all the other things that I talked about with Hydration and making sure I'm getting enough nutrition in the perfect world I'm doing all that like I get the deep tissue massage. I mobilize I infrared sauna I also get all my nutrition I need and hydrate and sleep and then that's like the best recovery now The real reality of it is not all not all the time. Can I put string all those things together? But the first big blocks it has to be getting it getting enough fluids Staying mobile and active which was a game changer for me because I thought the same way too as a kid I used to hammer my body and think I don't want to move anymore because I don't want to burn Anywhere calories I want all those calories to go to recovering and building muscle. That was my theory And that's terrible and being active and mobilizing and being flexible and doing that Getting the joints moving through full range of motion after you've tightened everything down for an hour Is one of the best things you can do to speed up recovery So that is something that has changed over time And then just making sure that you get you get your adequate Protein and calorie intake after a hard training session Just got to think that when you overreach like that the body needs every bit of your macro targets And some on that time because you you are it's it's been hit harder and it has demand for more So making sure that it's well fed after that. Yeah, just like you guys I mean, it's really like sleep sunlight and light movement. And so you get a lot of that from like just going outside and Like I'll go for like really light hikes or walks Um and kind of trying to absorb as much of the sun as I can Get in some mobility and and express the joints that I know that I want to take them through full range of motion just so I can get more blood flow throughout my body But really it's it really amounts to that and You know trying to get slow my heart rate down like after I've done a really hard If I know I've had a really tough session I'm like, oh my god, I think I overdid it a bit Like really try to get into that calm state as quick as I can like even after that has has helped me to Kind of rebound a bit faster as well. It's strange, right? It's the it's the movement paradox Like you think too much movement or too intensive movement I over reached my body's over train. It needs to heal You would think no movement would allow that healing process to happen faster But it's not true light movement now There are cases where no movement's better if you're really fucked like if you really messed yourself up Yeah, you probably do want to borderline acute injury. Yeah, but you'd know like, you know, you would know that You wouldn't be able to do anything else. Otherwise the I remember specifically one time I worked out this is when I was a kid where I thought more was better And I remember I worked out my legs so hard That the next day this was over the summer And what I used to do this right every summer I was always like I'm gonna gain 10 pounds by the time I go back To school is this thing right so I would hammer the shit out of myself and I'll never forget I I did this with legs And I woke up the next day and I was so sore in my legs that it was hard to get out of bed And I had barely and I'm like but then that day I actually had this girl I was going to meet up with and you know when you're a teenage boy like Is this the same when you rode a bike like miles to go hang out with all of them I could I could have missed my legs could have fallen off. I would have found a way right I'm going to go there. I'm going to meet up with this girl So I'm like, oh man. I got to ride my bike. She lived like, you know, three miles away I'm like, oh, this is going to be terrible. Whatever. It's a girl. So I'll do it And I remember I got on the bike and about half a mile into the ride My legs started feeling really good and I was riding and I was starting to kind of piece this together a little bit like Huh, like am I going to recover and then I thought I'm going to be even more sore tomorrow because I had to ride my bike so much And I wasn't the next day. It was way better. That's when I first started kind of Putting it together like, oh, I think movement and then when it really would really seal the deal Were the trigger sessions and maps anabolic when I started doing those trigger sessions I noticed that I would just recover like crazy and I would be able to add more volume To my hard workouts because I was doing uh trigger sessions on a regular basis So it's like this movement paradox like more movement actually facilitates recovery If you've done too much movement, which is you know, pretty straight dose Look, if you like our information, you got to head over to mind pump free.com Go check out all of our free guides and free giveaways Again, mind pump free.com. You can also find all of us on instagram So you can find justin at mind pump justin me at mind pump sal and adam at mind pump adam When you're telling your body to do something it understands movement not necessarily connection to the muscles And so to the point we were saying earlier If you don't learn how to stabilize and connect You're going to develop these compensatory systems where other muscles are doing more work And then if you push past that and you keep working out now you strengthen