 There are three types of muscle contraction. There's concentric, that's what you lift a weight. There's eccentric when you lower a weight. Then there's isometric when you hold a weight steady. Guess which one will build the most muscle, the most strength, and activate the most muscle fibers in a short period of time. In a two to three week period of time, which one is going to yield you the fastest result? It's not what you think. Isometric contraction training yields incredible strength, activates the most muscle fibers, and people build muscle very quickly in a very short period of time by training this, and I can almost guarantee nine out of ten of you watching this, neglect that style of training. Implement isometric training into your routine. Watch what happens, it'll blow you away. I've heard you mention this before. Is that true? Is there research to support that if I took three different beginners that were all the same level, right? So never trained or whatever, deconditioned. And we had two weeks, and I do somebody, let's say, focused primarily on the concentric portion of exercise, so like Olympic type lifting, I guess, and then something that's focused on the eccentric portion, and then somebody just does isometrics, the isometrics will actually outperform. Yeah, now the downside with, it's true. Now the downside with isometric training is the adaptation. Falls off fast. Very quick. Right, right. So within the first like few weeks. So I said two weeks, right? So like if you were to hold, let's say a heavy dumbbell, okay, so like an old time strength, for example, the new program we dropped, there's a strength challenge called grit, and this involves isometric type contraction. So one of the extra, one of the challenges in there is holding a dumbbell above your head, staying tight and holding it for time. So let's say you practice that, okay, today. Yeah. Like you really, really work on that. The next time you go to apply it or to test it, let's say four days later, significant improvements in a very short period of time. Very, very fast improvement. It's very quick to adapt. Very fast at adaptations. Again, the downside is the adaptations fall off if that's all you do. Right. But if you know how to program isometric training, because here's another thing, another attribute of isometric training that's pretty rad is that it doesn't cause a lot of damage on the body. So like if you were to rank those three types of contractions by damage and the amount of recovery required, the most damaging is eccentric. That's lowering a weight. Then there goes concentric and then isometric. So isometric causes the least amount of damage. It also activates the most amount of muscle fibers. So if they were to test how many muscle fibers you're activating, pushing against an immovable object as hard as you can calls upon more than the other one. It's one of the most effective ways to raise the amount of muscle fibers you can recruit. Yep. And that's the thing. It's all about how much force you can produce. And so if you're not utilizing isometrics, you're not going to be as strong as you potentially could be. Yeah, 100%. So along these lines, do you subscribe to the theory that most people that have a weak or underdeveloped muscle is because they have a poor or weak connection at the end of range of motion, like the full contraction? You remember when Ben Pacolski talked about that? Yeah, he did. He talked about most people that have a really weak or underdeveloped muscle, that they supposedly train the same type of frequencies as others and it just doesn't match up to the rest is because they have a really poor and weak connection at the end range. Do you subscribe to that? 100%. So after he said that, right? I bet you thought back to how you train people with poor connection. Not only that, but my calves have always been underdeveloped. That's an area that even when I put a lot of energy and focused on it, I'd still think, yeah, I brought them up, but still they were in comparison to everything else. And so I started this a while back where I would do these isometric holds at the top of my calf raise. And I would just do them in the shower in the morning. I gave that as a tip actually just the other day and someone asked about tips for calves and I said the two biggest things that I noticed and gains in my calves was one was lifting heavy five by five was something that I just I never did as a young kid. I assume that, you know, I bought into the, oh, you can like abs, you can pound them like crazy and you don't need it. Why would you do low reps, low reps, which is the opposite, right? So I saw huge results from that. And then the other thing was isometric holds on my calves just literally just standing up on my tiptoes and like creating a isometric contraction. And remember when he told us that I immediately thought of when I would train clients who let's say had a tough time connecting to their glutes or their pecs or another muscle. Yeah, you do like a floor bridge and hold and squeeze it. I would have them squeeze it. And then they would be able to activate and connect to it much easier. I noticed this with myself with certain body parts. So when he said that, I was like, oh, that's weird. That makes a little sense. Bodybuilders have used isometrics for years. Unknowingly. Yeah. They posed. Just posing, yeah. Practicing posing. So it is a type of strength. You can be really strong with concentric and eccentric contractions and then find that your isometric type strength is severely lacking. You'll be holding something that's light and all of a sudden you'll start to fatigue and can't figure out kind of what the hell's going on. But the fact that it doesn't cause a lot of damage and that it causes rapid gains in strength means that it's an easy thing to add to your programming because when you add something to your programming the number one consideration is how much is this going to compromise my recovery? And usually what happens is somebody adds something and it's too much because they're probably already training kind of at that limit. With isometric training, that doesn't necessarily happen as easily. It's easier to program into your routines. It's a great way to start a workout. So like if you're trying to, let's say, get really good with your overhead press and overhead dumbbell or barbell hold or carry for a few sets. Let's say you hold a heavy weight for 15 or 20 seconds and really stay tight and keep everything fired in that position. Then go do your shoulder press. And what's weird is even if those isometrics fatigued you like you did them, they were hard, you'll go do your shoulder presses and you'll notice that you're more connected and in some cases I've actually felt stronger. In some cases I've got a lift to go up and wait because I did hard isometrics beforehand and I'm assuming it has to do with the muscle fiber activation and the activation of my central nervous system. It's such a unique way to train the body in the sense that there's so many of those high-performance attributes you're talking about, but also too. It's like one of the best way to rehab and get yourself back up to strength and to be able to have that kind of stability and control again. And this is like physical therapists know that and it's because there's just such low risk involved with it and it's so effective and you adapt very quickly and you gain strength very quickly. It's crazy that it fell out of favor because it's like... It's not sexy looking. Someone's not moving. I know, but still though, it has such great benefits to the entire spectrum of clients, right? Like you could have someone extremely deconditioned that can't do hardly anything super valuable. You could be someone super advanced that is just struggling with the body part that's lacking and can't connect the dots and figure it out like super valuable. It's so... Or you have someone who has a very specific injury so they can't live... I mean, there's so many applications to it. It's really interesting that you don't see a lot of it intentionally programmed. It was a favorite staple form of training during the bronze era of strength training. This was like always a part of their training. Okay? It was the form of strength training in ancient martial arts. So people look at martial arts and say, oh, they didn't perform strength training until much later. Yeah, not modern strength training. They weren't lifting weights, but if you look at the way the Shaolin monks practice kung fu and train their bodies, you'll see lots of insane isometric type training where they're holding buckets at arm's length or in front of their body or they're holding a tight pose and they're flexing in a particular way. And sometimes they do demonstrations where they'll get things broken over their back or whatever. But what they're doing is they're focusing on isometric contractions, on strengthening and hardening the body, supporting their bodies up by two fingers and holding that position. Like if you watch these old... Bruce Lee. Bruce Lee for a short period of time popularized isometric training. In fact, it was a isometric training apparatus that he promoted for a very short period of time. It was literally a plank with two chains and a bar. And you could use this to do isometric... By the way, that's a very easy way to make a homemade... Yeah, DIY version of that is so effective. So effective. Bruce Lee was a huge proponent of isometric training. Said it made him punch with incredible force and power and stability. By the way, it gives people an example of what I'm talking about. If you've ever taken a little bit of time off the gym, like a couple weeks, and then you go back and do your favorite exercise and you notice the first one or two sets you're shaky. You ever notice that? Yeah. Where you're doing the left. And you're like, well, this is so weird. Like what's going on? And then after you do like two or three sets to get smooth, what happened? What happened? Why did it all of a sudden become smooth? Did I just built muscle right then and there? No. What happened was your central nervous system had to organize itself and then in a short period of time learn how to fire with effective force. For people who don't know, that's important. That's the most important thing. Your central nervous system's ability to fire and activate muscles is probably one of the single most important factors when it comes to any form of performance, strength or athletic performance, and even when it comes to muscle hypertrophy. If your central nervous system does an effective job at really firing when you wanted to in an efficient and powerful way, you're going to be able to target muscle groups and you're going to be able to trigger hypertrophy in more effective ways. Isometric training allows you to target this and focus this specifically in other forms of training. And if you look at people's workouts, they include zero, zero of this kind of training. I mean, the first program we put together that really incorporates a lot of this is old time. And it's just, it's crazy when you look back at the way they train, they place, in fact, the first at home workout program that gained popularity nationwide. Do you guys know what it was? Charles Atlas. Doug knows, right? It was at the back of comic books. He would read it. Yeah, it was an isometric focus. It was all isometric. Charles, he did that in like sea monkeys. Yeah, that's the other thing that they would sell. Or X-ray glasses, which we found out later. Was sea monkeys the ones in the bucket? Is that what that was? Yeah, they were like some kind of brine shrimp or something. Yeah. That's that toy where you lift the monkey. A barrel of monkeys. Yeah, a barrel of monkeys. That's what that's what it was. Yeah, kids, we had shitty toys back then. Kids now. We're happy though. We used to play with sticks and we'd lay them down. You got to pick them up. Don't move the other stick. What was that, pick up sticks or whatever? Did you see that viral video I shared of the girl clowning on the, the hipster kid that was talking about us drinking out of the hose? Was that good or what? That was so great. Basically, why do you guys drink out of the hose? Why don't you go inside? It's like, we weren't allowed inside. We had to figure it out. That was it, dude. And parents had no idea where the kids were, which is totally true. Today's giveaway is the new program we just released, MAPS Old Time Strength. Train like the Bronze Era athletes of the past. Incredible strength, incredible stability, granite hard muscles, incredible fat burning. You get it for free, but you got to win it. So here's what you do. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. Click the link in the comment section. Now everyone else, this program is on sale because we're launching it. It's brand new. You can get it $80 off, plus you can get two free ebooks, Forgotten Muscle and Strength Building Secrets, and the ebook by Jay Campbell, Living a Fully Optimized Life. If you're interested, just click on the link at the top of the description below. All right, back to the show. But yeah, so Charles Atlas put out a training manual and he coined like he created a term called Dynamic Tension. So Charles Atlas, by the way, his real name was Charles Siciliano. He was the son of Sicilian immigrants. It was just too hard to say. I know, you can't say it right. So it was Charles Atlas and he was Just throw that in there. He coined the term Dynamic Tension and what it was was a workout routine based off of Isometrics and it was the first like mail order popular workout program in fact it sold for decades. You can probably still find me So I knew that about Charles. I didn't know That the programming looked like that. That's actually really interesting. Yep, there he is right there, Charles Atlas. He was the first by the way kind of cool fitness like influencer entrepreneurs. I believe he was one of the first people to make a million dollars in fitness. If I'm not mistaken. That's pretty cool. Was he the one that had those like unique cartoon ads? Kick sand on their face. I wish we would have done that. We had it made a long time ago and we never went that direction. This would have been a great program. This would have been a great program to do that with. It would have been awesome to do old ads like that. I'll still have that. I'll throw it in. I'll send it to the I don't know if you could find out how many copies of Charles Atlas Dynamic Tension Program were sold. I'd love to see the numbers on that that was sold. I want to say it first in the 30s, maybe. I don't know. Maybe Doug looking up for decades. That same ad, the same ad was in comic books and magazines for decades and decades and decades and kids would you know, guys buy them to the point where it was such a popular ad. I was watching old Tom and Jerry cartoons with my my toddler. I don't know if that's a good idea to do these. You're so violent like like outrageously violent and hilarious. I love that my son likes all the old stuff. He likes all the old stuff. He loves like everything old like all 80s type of some of it was definitely somewhat inappropriate like we're watching it and like the female cat walks by and all the male cats like start howling and like the other characters are smoking cigarettes smoking cigarettes or like they're trying to commit suicide. There's one where it's like super depressed and he's trying to drink poison. He's like oh my god dude what the hell is going on? But there was one there was one particular Tom and Jerry cartoon I was laughing and I was so funny but it's literally this was such a popular ad in the just pop culture that they would make you know they would like parody it right so when the cartoon Tom goes to the beach and he's with his girl trying to be cool and then there's like this other cat that's like as a weightlifter and he's working out with weights and his girlfriend walks it's so funny too how they depict the girl she just goes with the buff guy I'm done with you Tom oh boy just steal your girl yeah so then Tom's trying to like out lift him but he's you know he can't and then you know Jerry does the same thing but it's all based off of the the buff guy at the beach that kicks in in the cartoon for people who aren't familiar not the cartoon but the ad there's a dude he's at the beach with his girl enjoying himself a bigger buffer guy comes over and calls it like points out that he can see his ribs your ribs are sticking out skinny or something like that then he like kicks in in his face he punks the guy here's the worst part his girl leaves him for the buff guy like the ultimate like if you saw the ad just don't share with the youtube team so they can actually put it up on the video so everyone can see it because I remember you had it professionally done and then the guy goes home and he orders Charles atlas his dynamic tension gets buffed then he goes back to the beach that guy's with his girl and he punches him right and he punches him knocks him out and then the girl goes back with him like why don't you get a different girl bro that's the craziest part of the ad if I'm looking at it I'm like damn bro screw her she's gonna leave you for sure so good though subconsciously it gets like every young boy for sure oh every kid that felt insecure that hit me man when I read that ad did you find out how much he made I did not can you look up like Charles atlas net worth or fitness empire I doubt they reported that a lot back then who knows there's gotta be numbers yeah there's gotta be numbers I mean he said pay taxes one of the richest net worth of 5 million dollars back then 5 million dollars those ads started in the 1930s hold on a second I can make you a new man 2 in only 15 minutes a day and it was dynamic tension program 2 guy why didn't we do that with mouse 15 shame on us shame on us kinda cool right power isotonics that was another term for isometrics isotonics so it fell out of favor which is stupid because for those of you watching and listening right now that are like fitness nerds look up the studies on isometric training they go way back the soviet union has a lot of really interesting isometric studies back in the day because remember back then it was like who is better in the olympics was a way of demonstrating the power of your political system or whatever so there were lots of investments into different methodologies urbs, supplements even chemicals and isometric training like the studies on them were remarkable it's actually there's so much data to back up how effective it is but I just don't think it's sexy you can't really sell fancy equipment around it what does the video look like talking about with the chain and the handle but also too remember that spring chest expander and they would just hold it it was some interesting stuff and then the one that would shake your stomach to burn your fat that was mostly for women so gymnasiums tried to attract women and they didn't use equipment necessarily these machines that would shake they could wrap this belt around you and my grandma owned one my grandma owned one and they threw it away do you know how mad I am but you literally would attach a belt to it put it around and you push you hit the button and it'd go and apparently it like helped burn body fat and then there was these machines with rollers so women would put their leg in it and the rollers would like go over the leg to smooth out their no ideas you know where I wish I knew more about ice metrics in my early years as a trainer because I would have seen a lot of value in utilizing it when I had like training multiple people or groups that is something that I remember listening to because it's so safe I shared the episode that Justin did with Joe DeFranco the other day talking about that because one of the things they talked about was the complexity of training a group of young athletes with all different levels of fitness and how do you do that how does someone not suffer how does the advanced people not suffer from teaching very remedial beginner stuff and how do the beginner people not suffer from you teaching way advanced stuff and isometrics is a great way to do that isometrics will will tax the advanced person equally as it will the person who's a beginner because it's all about effort yeah exactly then you add in the element of being able to walk around and critique it like in a group setting because you're doing these long holds so it's not I mean you have a group of say 10 young men that are doing exercises and they're doing let's say body weight squats it's like you can't possibly critique everyone's form because they're all moving and so having them in a whole position I can walk around and like adjust posture and tell them how to intensify so I was lucky that to figure out isometrics to an extent on accident because when I used to go help my dad and go to work with my dad I noticed so right around say let me think I was probably 16 is when I started to deadlift and squat that was the summer that I gained like 15 pounds of muscle because I did those two exercises and I remember I used to go to work with my dad in the mornings till about 2 or 3 or 4 p.m. and then I go work out and I'm tired from the work it's you know it's mixing cement washing tools bringing buckets back and forth and I remember because I was you had to hold buckets of mud and I'd have to carry them as I'm walking from where I mixed it to in the house we're working on or going upstairs oftentimes it was a suitcase carry of some type one bucket sometimes two and so my hands and I would get blisters and stuff right but my hands got challenged isometrically and I remember at first my workouts kind of suffered because I was so fatigued but within by the third or fourth week I remember my deadlifts would get better and stronger and I wasn't putting two and two together until I stopped helping them in the summer and then I noticed I wasn't getting the same benefits and I remember thinking like I wonder if it's because of holding the buckets I also noticed there was in one particular place that we worked on there was this really weird angle where my dad had to get into position to throw some mud up and I had to hold this is the value of bringing your kid to work right you know I had to hold the bucket up here while my dad was kind of hanging from a position and I had to hold it like this the whole time dude anytime you have to hold anything overhead for any amount of time that's like more than a second you start to find out real fast like oh my god this is getting ridiculous I know what they say about like with boys like don't make them feel like they need to whatever there's some benefit to it too because I was there he has his helpers there and my dad and you better damn believe I'm not going to complain or cry in front of these these men because I want to appear to be tough so I would challenge myself and then I noticed with my overhead press because I was in this kind of locked out position when I do a military press and once I get past here it was like boom it's like the weight just went up and I felt real strong and I was connecting it to the isometric style you know the isometric essentially training I was going I think that's part of why I love the z-press with the top so much totally that became like a staple movement for me and my clients because I think I saw and felt the benefits not just from that exercise being a good challenging good core strengthening stability type exercise but also the isometric portion of it where I would hold and stabilize at the top I just saw huge benefit with my clients okay here's something that I used to do that I didn't even realize necessarily why it worked I just noticed that when I would do it I would get a particular effect and then I would apply to clients and this is good for trainers sometimes people when they shoulder press through the range of motion they start to notice like a little shoulder pain and obviously it has to do with their biomechanics muscle control and connection the shoulders are pretty complex joint right you have the humerus moving and then you have the scapula that's got to move along with it and if they don't communicate properly you'll feel pain on the back of your shoulder and the front of your shoulder or here up towards where the the clavicle meets the you know the shoulder joint the AC joint I should say and so I remember with clients I would do like rehab stuff you know external rotation and we would you know get them and you know kind of stretch their arms out or whatever and then I figured something out that was like I'd say eight out of ten times would do it by itself before we do the shoulder press I'd have them hold dumbbells or a barbell I'd put it in position for them at the top and I just have them hold it at the top I'd have them focus on depressing the shoulder so like packing the shoulders keeping their head tall and just holding that for tension literally one or two sets of that eight out of ten times I'd get rid of shoulder pain in a person that I was training just from doing something silly like that that was isometric yeah one of my favorite parts about you know this new program is that we're experimenting with that with barbells so you get that longer lever to deal with which is like such a monstrous thing to reckon with and it's like I think a lot of people have known about isometrics mainly body weight stuff or just holding weights in general but to have a one arm grip where you're just holding a barbell at its full length either at your side or overhead is like it's pretty enlightening to see what happens in terms of like little bits of rotation that you gotta account for any kind of momentum yeah so you just it's a completely different way to test your body you're adding a stability component there's also you've told this story before I'm sure you didn't even realize what the hell was going on when you did this you talk about how you were learning how to squat I think it was or bench press you were working out with a bunch of stronger dudes older guys and they just told you to hold a heavy ass weight that you couldn't lift just hold it and they would say oh you'll get used to this and then the other one will feel lighter it wasn't your perception you literally were able to activate more muscle fibers from just doing that it seems so stupid at the time right yeah because you can't make sense of it and I was a trainer at that time I don't remember reading anything about this this doesn't make sense you know this is like some old bodybuilder wisdom you know like why am I doing or power lifter wisdom why am I doing this but I mean I was sold because I noticed it after that and then I did that with it I did it with all my other big lifts just when I had friends that would be there to spot it it was just unwrapping it and holding it same thing with the bench press oh wait way more than I can handle and just boom lift it off the bar and then hold and stabilize there and that was before you would go under your left and then you'd be stronger isn't that crazy yeah you would notice a huge difference you know what's annoying is that we had all these hints on the benefits of it but because it wasn't part of popular fitness all of us kind of yeah my national search teach me that I didn't cover that national search stupid I feel like national search should for sure cover this because of the fact that you could you could apply it to anybody yeah doesn't make any sense I mean it's crazy speaking of things that don't make sense why do you have a highlighter in your hat right now coach coach Justin dude I was just waiting I was just waiting for you to say something smart so I could you know I do I do all the time I'll put like something in my ear and then I just forget all about it I'm doing like some shooting today with Eli so like I just you know go off the list to people two kinds of people walk around with a pencil or a pen behind the ear yeah which to do who comes to mind coach and okay that's the third one alright so there's two other was the other one construction always with a pencil right and then the third one I can't believe you're not getting this Adam you may disappoint me so bad right now I can't get some of the sides of coach sales guy oh okay always or spinning it in yeah and it's always a fancy pen I mean I always I always had a pen in my in my ear for sure yeah I guess I check all those boxes so you do it all three of them at the same time hey why we're talking about hard shit right and dude let me I watched digestion bet I watched I watched the documentary thanks Justin yeah which one I think it's called deep dive I think it was the name of it and it was about free divers oh and I was so I was so unaware to like what they do but I mean obviously freediving it seems pretty obvious they dive as deep it's one of the most dangerous sports there is bro they like they almost die every time I know like every time they press limits dude is it is insane the what they the level they push these they push themselves to know like they and how their bodies adapt they go into that everything they went into the training of it and the working up deeper and deeper their heart rate slows down so here's here's the other thing I didn't know like okay and I don't know if this is obvious to you guys but I didn't realize how they get to this like how they they don't have to kick after a certain level after 30 meters you no longer have to swim down you just drops you that you pulls you down wow yes pressure yes that's terrifying I know that's just that never occurred to me that like when I first saw the very first clip I saw them like I was talking to you like how what's going on right now and she's like what I'm like do you not notice he's not kicking or moving and he's sinking like pretty quick and I was like I said it must have something to do with the pressure yeah that's it the deepest you know it's crazy to so this story by the way is where they don't use nothing nothing okay they have to pause at stages breath for okay so they don't have to do that they work their way down so they they have like for competition they have these long ropes measure the bottom they have to come up with the tag or what like that and before they go into the dive you're about to see okay so you see right now they're like kind of pulling yeah once they hit about 30 meters down yeah then the rest away they're just like they're free falling yeah you know that there's a there's a group of people there's a culture of people that through hundreds of years their bodies have adapted to be phenomenal at this because they live on the ocean they're called mermaids no what they're in Egypt what are they yeah there's a it's a where they live on boats where they well no they don't live on boats but they live right on the water and there's a like there's a group of people and they might not be who you're thinking because I didn't I wasn't familiar with them in Egypt where they literally live on boats and that's what they do and what is it by Joe Joe people of Southeast Asia yes do you know that they did studies on them and they find that they have their lungs their they have like web web they don't what's that movie yeah water world they almost skills mine so they literally okay almost every time when they're training especially when they're training to break a record they they go out like literally fucking black out and on if they do did not have a a medical team right there would die 100% like they're they're gone now so what's it called is it called the bends or something when you come up too quick and you don't depress so that's not with freediving apparently that's where they where they dive for distance where they can use equipment you'll dive they'll dive so deep that the pressure will turn will liquefy gases that we naturally have in our blood so the pressure will turn I think it's nitrogen that'll liquefy and dissolve in the blood but then if they come up too fast the the nitrogen will release into a gas again but in the wrong places and it's called the bends and it could fucking kill you well so that's why so what I also didn't register for me is like I'm like man why would they not have like scuba gear diving people rather than the scuba people cannot come up as fast as a freediver can come up so you can't have like a scuba person help a freediver to get up so you have to have other freedivers and that must be why and that's why because of the they're constantly bringing breathing oxygen yeah with the pressure and like so I because I didn't make sense to me I'm like why wouldn't you have scuba people that are going to help these people but no they're all freedivers that are supporting each other the bends is an illness that arises from the rapid release of nitrogen gas okay so good from the bloodstream and it's caused by bubbles forming in the blood and other tissues when a diver ascends to the surface this this girl in this documentary is hitting a hundred and four meters over 300 feet under underwater do you ever dove in a pool that's like 15 feet your ears get all weird and it's like it feels weird to go to the difference of going down to like in another planet yeah that's like 14-15 feet I forget what like your Olympic deep pools are you ever get in the bottom of those pools look around and you get that fear of what's that it's like not claustrophobic it's the opposite where you're in like up too big of a space you ever do that in ocean where you go under and you look out you're like oh crap this is way too big I can't see I mean something I just had no idea about as a spore and the level that they push themselves up to so they have like and they have like these safety teams that are all like really good free divers too and they have everything like they're checking like okay how many minutes they've been underwater okay she's been under for two and a half minutes she should be this far coming back now the other free diver goes to make sure that if she's having any problems like I'm talking more than half the time they're coming up and they start to pass out they can't touch them right or else they're disqualified right so the safety guys are like floating watching like their their body language and then all of a sudden you just see them go limp and then they grab them by the throat so they don't allow any water to come in they grab them by the throat and they help swim them up bring their heads out and they're just they're fucking dead bro they're like they and they do and then they they blow in their mouth a little bit they come to get some oxygen on them and then they come back to life and then they go back and do it again it's not good for your brain it can't be well so there's a point a two minute cutoff so that's why they can safely do this is if they get to that point and I think it's two minutes then there's serious brain damage that can happen but if they can get oxygen to the brain within that time suppose they're still cumulative oh yeah no there's damage but it's not to the brain it's mostly to the lungs so as long as again you do what I just said is that you get them oxygen within a certain amount of time then the risk in the brain damage is not very high but in the lungs it's accumulative yeah but no even with the brain but over time so I know in old school judo before it became a really popular sport judokas that would you know because they had that fighting spirit so they wouldn't tap out when they get choked so they just choked to sleep often started to develop something similar to punch drunk so like where boxer start to slur and stuff like that yeah I can't imagine it's good for you have you guys ever been choked out or passed out like that remember that phase where the kids would do where you intentionally pass each other out yeah I got choked out one time for fun it was not fun you have to watch this documentary has a really crazy story to it so I don't want to ruin the story because of the way it ended I was like oh fuck I didn't see that coming so worth watching it because it's all about this girl that's basically breaking a record that has stood for decades by this other female diver it reminds me of when I watched the documentary it was about cave divers and so just the freakiness of the plaster so it's the opposite it's less expansive more like super tight confined areas that they have to navigate through and then there was this like famous story of all of these the world famous cave divers like the best ones possible I don't know what part of the world it was where they had that crisis where people got stuck in the caves and then they had to like basically bring oh yeah I think it was was it the minors no it was a group of students so there's a famous place that it sounds like you're alluding to it in Egypt which is where they had this underwater arc and you have to go down 80 meters horizontal 30 meters and then like back up yeah free diving and you go under this like in this cave and you can't and that's how this whole thing is building up because there's only been one woman in history to ever be able to do this yeah and how many people have died trying tons there's tombstones all over the coast of moralizing all the people that have attempted it the only sport that I have to that might be comparative in terms of how many people die is that stupid sport where people jump out of the scroll suit yeah they die all the time and I watched a documentary on it at the end of the documentary they're like oh you know condolences to the only people and there were the ones like 70% of them in the film died what's a trip to is a lot of these and again I didn't just for some reason I thought with the amount of body fat we have on ourselves and with the amount of air you're holding in I just assumed you would always like kind of float to the top but once you hit that below 30 meters like you were just like you're just dropping to the bottom so if you yeah if you end up ingesting air or water you're gone and you don't come up like you don't float to the top later you're all the way going down to the bottom you're like jacking the Titanic you know it's interesting about swimming and stuff like that it's the one category of sports where if you're really good at it you're not going to have a lot of carry over to other sports in fact you're probably worse at other sports you guys ever read about that so the things that make you really good at swimming like really good at swimming not like you swim and get better at it like if you has no translation if you have the polygorphisms and the genetics like the short skinny legs with the big wide back and long arms there's not a lot of support to it like if you get like a world champion like cyclist he'll perform pretty well at like running, jumping, sprinting you get a really really high level swimmer now this doesn't mean that swimming makes you bad at stuff everybody could get better fitness it's the type of body type that yeah excellent swimmers put them on land and they're like and the easy way to say that is basically breaking down what I just said which is the body type that like Michael Phelps has that isn't advantageous for any land sport there's no benefit to having short little narrow legs and hips with a big huge back and long arms like there's not another sport have you ever seen that there's a picture it's a famous picture like a goalie maybe because then you have the legs bro there's a famous picture that went viral a while ago where I had a picture of Michael Phelps standing next to a world marathon racing champion they're the opposite Michael Phelps were like six something the other guy was like five nine they had the same length legs yeah you imagine buying pants if you're Michael Phelps he's like six four he's like I'll take a 28 come again just falling off because you have no butt that gets in the way of your swimming ability yeah that's interesting so I wanted to talk about a recent conspiracy theory that's weird before we do conspiracy theory we have ads today what's our ads today smash them in with the conspiracy well alright fine look I'm gonna talk about because I had this up to talk about so we'll go there first then I just read some studies that show that you know how people talk about the runners high before it feeling they get from training for a long time it attributed that to endorphins and stuff like that but it's not it's actually your body is getting high off of its own cannabinoids endocannabinoids ones that we make there's one in particular called anandamide which by the way we didn't discover cannabinoids that the body makes until we studied marijuana because we wanted to figure out how the hell this is endorphins so you're saying that's not the the real benefit is it adrenaline that promotes endorphins like what's that mechanism google endorphins so we can list you know what just you saying that it makes so much sense on why and this happened like maybe a decade ago or so when it started is the movement around like ultra marathon runners and marathon runners like getting high make sense now right I remember that became like a movement was like a lot of controversy around it because it was still early on when like cannabis was being like widely accepted so endorphins I believe are okay so let's see a number of physiological functions they are peptides okay so they're opiates so endorphins are chemicals that are released that act on the opiate receptors that's not what's happening with the runners high the runners high is due to the body releasing its own endocannabinoid called anandamide so again we we were trying to figure out how marijuana works and we saw that there are these compounds called cannabinoids were like okay it must be these things but where they attached to that led to the discovery of cannabinoid receptors there's two of them CB1 and CB2 receptors one is in more in your body and other one much more in the central nervous system in the brain and then they saw those and said oh we have these receptors we must make chemicals that attach to these otherwise we wouldn't have these receptors and then they discovered anandamide which is an endocannabinoid so in these studies they show that long duration type exercise or intense exercise your body will release anandamide as an anti-inflammatory performance enhancing effect so then theoretically released to make you perform better so theoretically then taking something like the the Ned stuff correct or you did like something like long distance right I should potentially increase stamina so the only time I've ever noticed personally performance benefits from cannabinoids was when I was doing something like that long distance like long hikes when I would train for it's funny because I have to but I always I attributed to what it did mentally for me it would take me somewhere else oh yeah yeah like you there's no boarding yeah yeah yeah so I flow state or something yeah I didn't think that there was some for it I didn't think there was something actually chemically happening in my body that gave me or made me perform better as far as endurance I just assumed it was like oh I'm distracted and I'm in my thoughts pain relieving euphoric producing anti-inflammatory and probably through that subjective process right of feeling all those things improved performance which again now said some studies are showing for certain types of athletic endeavor the performance is better just goes to show like this is such new discovery with cannabinoids like the receptors like what you know our bodies obviously we've had it that entire time we haven't studied in that direction I don't know when that study came out but I do remember when it became really popular for the marathon runners it'd be interesting to see if they found it first and then it led to the research around it versus the other way around me I mean I remember them doing that a long time ago so I don't know what the study that you're telling anecdotally they were like oh yeah so what I yeah that's what I'm saying is I as I I wonder if there was a huge population of you know runners that were doing that and claiming this helps that then led to the study not the other way around not that we studied it now all these runners are so if you believe if through athletic performance you guys I know you guys will totally agree with this if you think your state of mind contributes to better or worse performance well well that's how they work because these cannabinoids they have neuromodulating effects that's not a belief thing that's a fact yeah that's a fact they cover that in that documentary by the way too is you know what helps this girl break the record without spoiling it is that you know she's calm she yeah like the guy who trains her who ends up falling in love with her it sees that her process of getting ready she's she gets angry when she can't she couldn't hold her breath and just like that and the mental thing was what was fucking she had no idea wasn't her mechanics wasn't yeah it was that her state of mind going into the dive was fucking her was keeping her from breaking those records and then they unlocked that when they figured out how to calm her down and be more focused isn't that crazy yeah it's very interesting to me all right so let's talk about the conspiracy theory weirdness first off well this has to do with the crazy fires this is the one I said man yeah dude our condolences for families for sure just a lot of terrible yeah awful to see that lots of conspiracy theories surrounding it lots of like you know oh look at all these you know wealthy celebrities you know properties weren't touched and all the stuff you read in social media one of them is really weird though there was one where I saw videos and this was before the fires okay where there was like a grid of lasers coming down from what looked like to be satellites this was legit in Hawaii there were lots of people filming this maybe Doug could confirm this these lasers didn't start fires or anything but it was very strange that people saw all this they filmed them see look they came off of they came from a Chinese satellite hold on who's published that is this who is that publication New York Post New York Post they're super trustworthy yeah well hey look look at the grid expert say hold on a second hold on a second experts say green laser beams spotted off Hawaii came from Chinese satellite dude read down a little bit what does it say there about the experts or what was so this was filmed by lots of different people how many months ago was like they're shooting the balloon over the United States yeah and then you know like yeah it's again what is that that was January 28th yes so scientists at the National Astronomical Observatory of Japan tweeted so they tweeted scientists this is actually this official that the space agencies Subaru Asahi star camera on Manokaea captured green laser lights in the cloudy sky over Manokaea Hawaii on January 28 the lights are thought to be from a remote sensing altimeter satellite the Chinese satellite called ice sat wow and so what is the satellite supposed to do well I mean there's thoughts that they have well there's like energy weapons that that are being created with satellites or the NASA craft okay so this is all speculation no no it says it correction that the most likely candidate was a Chinese Daki one satellite that they ran a simulation of satellite trajectories and they were pointing it at Hawaii and then of course not that long after we had this crazy fire so people are trying to connect the two well there's lots of weird factors to this whole thing it so what I I wanted to know what the official report was like in how the fire started so it was so what they said was there was a hurricane offshore right which then had like the power winds that were blowing and and coming off of off of there and directing through apparently this specific area which then knocked down power lines and whatever so actually Courtney's one of Courtney's friends flew in 10 minutes before all this happened and and they landed 10 minutes before the fires actually maybe 20 because they got their luggage all that stuff and then they went into the parking garage and then within you know a few minutes when they're in the parking garage there was a fire like just a fire storm that just swept through and it was windy and everything for sure but just the speed of it was just like it was unreal and too I'm like is there any hurricanes that don't have any rain I'm not too sure that this whole thing had a lot of rain that followed it either so this was just like a directed wind gust that came through. I saw some of the saddest videos there was like families filming they were in the ocean with their kids and grandma and dad in the ocean swimming watching the fire because they couldn't get back on to shore so they're literally staying in the ocean to stay safe. Did you see that one church that survived? No. Oh you didn't see that? No. Oh it was pretty wild like like everything else around us. Like literally the perimeter of the property is burnt to crisp everywhere else and the church is like completely weird. I know. You saw that in the paradise fires too it was interesting you'd see like randomly few houses that were just like completely untouched and it was just so bizarre how it all moves. I have a family member that grew up in Paradise. Yeah I mean my grandma's house was there she moved like close to us at a home right before all that happened. People don't realize that city is gone gone. Yeah you can't bring it back. Yeah it's gone there's no longer there and my friend grew up there went to high school there the whole deal. Yeah I grew up going up there all the time. Crazy. Yeah it was really sad. So what is the thought that's going to happen to Maui because this is like one of the most traveled areas of Maui too. You know what sucks about this it's all okay of course this can become politicized on all angles but it really looks bad for the administration who's in power now because when you're in power you have look if you're a boss some shit happens to your company whether you are directly involved or not ultimately you're the leader you have to take responsibility or that's the first rule that's the first rule leadership everything is my fault. Yeah so so this happens and this is going to be hard for the administration to counter the hundreds of billions of dollars that they're dumping into other countries like Ukraine and they I don't know how much they gave the residents I think they gave them 700 dollars each. Okay so I heard I've seen all the stuff on that and of course that's the the opposite side that wants to hammer the administration now is that just because it's just now and like what will happen in the leading like I don't know yeah because what depends on the political pressure that's my opinion. Yeah right I mean you know initially that's all they've they've given over there but I mean very easily they could pass something else that ends up sending a bunch of money over there in the next couple weeks. Well I know too that land was owned by you know the people that grew up on the island and it was they don't want to give it up. They don't want to give it up. Developers that's what that's a story right. And there was even well even the mayor was starting to talk about like honoring people that died by making it like public land and like all this and so it's state grab yes yes that's that is like a massive problem like this is their land and now a sudden like it's the government's kind of stepping in and absorbing it and so again this is somebody I want to give a shout out to at the end but there's there's a lawyer right now kind of going through to file lawsuits so they can try to firmly block that from happening and keep the ownership there on the island to the people that owned it. Wow. So that's the major conspiracy right is that the state wants to get a hold of all the land so then they can what build more hotels and turn it into just like a do-it-your-one a profit and machine and get rid of all the people that had houses there. Yeah. Yeah that is part of the conspiracy. Yeah. Now all of it is ugly dude it's it's unfortunate especially with crisis by the way that's a true conspiracy so some people are going to are going to try and add this up and make it sound like oh the government caused the fire therefore I would not go that far at all but it is true that in emergencies they take advantage every time I mean to me that's what's more likely here I don't I don't think I buy into lasers and fucking well the lasers were because those photos I know but yeah it was back in January and so I don't I mean I don't buy into and obviously there was like real fucking lasers that could do that to us and they were seeing in January I'm sure we would have made a bigger deal about it so I don't I don't buy into that but I 100% think that I mean that's just that's like targeting politics 101 is when there's a crisis you take you you make the most out of it totally so for how do I spin this to help me politically yeah how do I spin this to get money for yeah my so that I don't and I think that's where the why the conspiracy theories get legs is because it seems like oh man no wonder this happened because they got all this benefit from it's like well I think something tragically that happens and then they find a way to benefit you know these politicians have this how disgusting it is they have teams and when something happens nationally that gains a lot of steam and attention the teams get together and the job of these teams is to figure out how to put this out to benefit their politician yeah so like oh my god big fires okay you know we could do you've been super pro environment this has to do with climate change I want you to go out talk about blah blah blah or you've been so anti government seizure of land and you think private citizens should have more power and you believe in small government you need to highlight how the state might be able to take this over and you're going to defend the little guy and then you know and they just go down the list and it becomes this crazy insane have you guys ever seen the clip of the guy that's doing the speech where he's quizzing like the I don't know where he's at where the audience is but he's quizzing the audience on is this the NFL or the NBA and he starts oh I love that starts listing off I knew what he was going to say so I didn't know where it was and I really was trying to guess like is that NFL or NBA and I did not know that he talks about like this many people got assaulted this many rapes happened this oh yeah like this most domestic abuse happened this much drug offenses yeah bankruptcy fraud under investigation currently like I mean it was just like maybe NFL you know I don't know like yeah kind of go back and forth and then at the end he drops drops and says this is congress yeah it's like oh fuck bro it was bad though I mean it's like crazy you know what's crazy about that whole thing speaking of sports in congress okay it's it's illegal for a coach or players to bet on games yes that they're playing or they're in right or ref it's a conflict of interest that's pretty damn clear right didn't Pete Rose did he get he's like a gambling on yeah he's not in the whole thing for that reason they took him out yeah because he was caught gambling on games that it was a conflict of interest obviously it's disgusting what are you doing you're playing the game you're betting against yourself like how this is obviously bullshit congress men and women do this all the time they bet aka invest in companies that they're regulating on or passing laws how the hell was that not you know a law that was like preventing anybody in congress from being able to invest in companies that also they're creating these regulations well I mean it's very obvious because all the people making the laws benefit from it's insanely obvious like like come on all right everybody we're going to do a measure here to prevent us from investing in companies regulate on raise your hand if you're in favor we need to stop corruption but wait a minute let me just go ahead and you know invest all this I mean I would think that that has to be one of the biggest motivators of becoming a politician at one point is that you know that you you don't make money you're public service yeah you're not making it's not a big pain job you know that there was all the corporate influence there was a page in social media that was following Nancy Pelosi's I know I know and they would put it out so other people can invest every fucking best investment her husband was like yeah he could not lose they took him off they wouldn't let this person post anymore yeah how funny is that but I mean think think about what a grift that is you're here you are in congress and you're like okay oh wow we're about to pass a bill that's going to put a trillion dollars towards solar panels dude and you know what's going to pass is the most corrosive part of our government I mean I don't I don't I don't blame the Pelosi's and people like that they're just playing with the rules that they've been given like right you would too if you were both sides yeah you were in that position even if you were that's why I think it gets everybody because even if you probably if you have some sort of moral fabric which I don't think very many politicians do but even if you did yeah and that's the way they made the rules like you would be a moron to know like you listen right down the hall like oh that's getting ready to get passed and oh that's going to affect this company that company like okay when you're done actually all you got to do is show up for the speaking engagements and then we'll give you millions of dollars to speak you know because your your speech is obviously that valuable you know it has nothing to do with just like you know laundering money to you that's that's nothing to do with it you know what a smart politician could do although they probably get killed how smart would this be if you got into congress and then all you did on your social media was point out other people's investments and the regulations that pass oh I find that funny how you voted yes on this and you just bought this many shares in there and I would just do that all day long yeah in my social media and probably you would never yeah you would never make it because that's yeah no way that's the hustle way to mess on so in the face yeah that's crazy anyway I wanted to cover something that's kind of making the news on a peptide class called GLP one agonist famously known as semi-glutide or ozempic okay there's all these articles going out talking about they they can cause stomach paralysis yes this is the new fear I see this all over the place yeah it's not it's not this is seems to be a like media kind of frenzy myth thing because they're really or false falsity because it's super popular right now so GLP one agonist do delay gastric empty so they do slow down how quick food moves out of the stomach this is one of the ways it produces a feeling of fullness some people will continue to over indulge and they get the feeling of stomach paralysis oh my god because they stuffing their face on top of what's happening but no this is still unfounded that you can actually get this thing called stomach paralysis where so it's less to do with the actual GLP one has more to do with the behavior of the person that's it's the combination of the two and it's the perception but it's not really interesting what's happening yeah I've I've talked to a couple experts on the peptides and they're like yeah no this is a big nothing burger that they're putting out there because it's a really popular you know drug that's out there right now that lots of people are talking about because it actually I mean it works when they're doing so yeah gastroparesis that's late gastric emptying but that's not what they're getting this through the peptide and it's actually delaying the release of food not stopping it so okay glad you cleared it up yeah so I guess the shout out then I'll refer back to this lawyer if you guys want to check him out he's actually done really good work in terms of lawsuits for you know gaining so when the whole vaccine thing came out where people were losing their jobs if they didn't do it and all this so he's kind of part of the you know the the force that's kind of pushing back and trying to regain people's jobs and salaries but also for this whole Maui thing he's doing a whole like a class action law do you think he uses organized protein powder no yay you know what I sure hope he does because we might have forgot that if he did my partner's in the ads today you guys just forget all about him today forget about who pays for your show actually I had a story I had a story that I wanted to tell about the red juice it's you know how we use it as a way to come off caffeine the most popular way and by the way probably one of the most popular ways I've heard people respond to like utilizing that that's how effective it's been for them so I have another family friend that this successfully worked for where they were complaining about how hard it is to come off coffee and the only thing that sucks when I come off coffee there's like a week where I feel like shit but I got to take care of the kids I got to work like it's almost like I need to go on vacation to go off of coffee and so I had them stop by here because we always have stock and I gave them the red juice and I said try this and don't drink your coffee and see how you feel and they're like oh my god this is it's I definitely can tell I don't have the caffeine but I don't feel worthless I still feel energy I still feel good I don't have the same side effects or whatever in fact they might not go back to coffee as a result because they don't get the same ups and downs and crashes those high volume workouts like this is one of those products too like I'll definitely take before you know one of those long kind of endurance based workouts it's just like because caffeine only goes so far it'll get you cognitively like sharp and everything like that but in terms of actual a lot of movement and me like trying to keep up and keep stamina as helps with that that's because of the mushrooms right that's what that's what's giving you the stamina feeling I earlier talked about soviet studies look up the soviet studies on rhodiola this was a big herb that they used on their not just their athletes but on their military they would give their soldiers rhodiola because they saw that it would make them perform under high amounts of stress more effectively the guy that I was trying to shout out earlier too early was yoder underscore esq so check him out there's a company called 8 sleep that makes a device it's an intelligent sleep system that is installed onto your bed to improve your sleep so a couple things it does it can warm or cool your bed it monitors the temperature maximizes your sleep by monitoring things like REM sleep the different stages it literally uses artificial intelligence to power features like automatic temperature adjustments and it personalizes the temperatures of each side of the bed based on your sleep schedule this is the smartest sleep system on the market go check him out go to 8 sleep so spell it out 8 e-i-g-h-t sleep.com forward slash mind pump and on that link you'll save $150 on the pod cover all right here comes the rest of the show our first caller is Matt from Norway Matt what's happening? how can we help you? hi guys I'm doing okay minus because I just recently picked up a torn my hamstring so kind of pain in my glutes you know the Romanian deadlifts with the dumbbells I haven't done them in quite a bit of a time so I over did it the first day I think yeah you want to know my question? yeah we'd love to let's hear it shoot it yeah I can first say my name is Matt I live in Norway I'm a 23 year old student and I'm a health and fitness fanatic and I also have a past of disorder eating and exercise habits that was destructive for me and my health I am 6 feet tall and around 114 pounds so not the biggest guy as you probably can guess and I'm a true and avid listener of this podcast listen to every single podcast from episode 1 to 2144 that's the last one that came out today and we'll give you a trophy later so the question I've got the message and importance of prioritizing resistance training and using walking as my other movement in order to rebuild myself and increase my metabolism when I started out on the reverse side I was at 2,000 calories per day and now I'm at 28 to 29 hundred calories depending on the day not today as I'm injured and I'm barely able to move so I chose to not continue to increase macros when I'm not able to move at all barely because I'm in so much pain with plans to increase to 3,300 and 100 adding on every single week until I let go I'm not gained any weight yet because I'm a very active individual and my metabolism has adapted from being really suppressed and in the deficit for a long long time and I'm just my needs and overall activity levels have increased and energy levels I work out 7 days a week for 48 to 45 minutes of time following a full body split roughly 3 to 4 sets per body part per day I do get stronger and leaner at the same weight as long as I eat enough I hit my protein targets and stay consistent I do not work out to punish myself anymore but I do it because it's the best way to start my day, increase my energy and to improve my mood overall productivity the problem is that in my case that I get really anxious when I don't hit my macros steps or workouts throughout tea I do love the discipline of working hard but when something else occupies my time or I get injured like now really bad, anxiety, can't sleep get digested issues etc I went to therapy for years without this getting any better so I've decided that the best I can do is to control these factors so I at least don't have physical ailments like being too underweight, too malnourished or hurt myself with punishing myself through exercise and rigid dieting so my question for the hosts are is it okay to work out for 4-5 minutes per day of resistance training or is there another 7-day a week way to work out that would be better for me and it's my plan with reverse dieting smart with 100 calorie bumps per week and then when I hit a plateau and a level that I'm comfortable with perhaps decrease activity a slight bit and taper macros for a comfortable level so it's not getting but it's not being starving myself either Matt, really good question or questions first off I want to say good job for coming on the show and talking about your anxiety especially at your age it's a tough thing to do a lot of people are going to benefit from this let me get this straight your goals are to develop a better relationship with exercise and I'm assuming your goal is also to gain based off the fact that you've been strength training and reverse dieting is that correct? I feel like my relationship with exercise is quite good the reason that I do it is not to punish myself but I got to admit I hate missing workouts because I just don't feel right when I miss them I feel like my relationship with exercise is okay but the struggle is the reverse thing and when to and then how much weight I need to gain because I'm quite underweight at the moment you have a you have a better relationship with exercise now but you have some general anxiety that you're dealing with that it seems to improve when you're able to work out but when you're not able to work out it doesn't feel so good the workout itself how does it make you feel better is it because you're able to forget the things that you tend to spin in your head while you're doing it or is it this general mood lift that comes from it or is it the accomplishing the goal and the progress and moving towards something can you point your finger at what it is about the workout that helps with the anxiety it's moving towards my goal it's a general mood and energy booster if I feel down if I go for a walk or hit a gym session I always am in a better mood after the session versus prior to the session that's okay so now let's go with the diet before I give you advice I want a little more detail why 100 calories per week why are you reversing at that pace are you trying to avoid fat gain or because you heard us talk to other people trying to do reverse diet we recommend around that both and the fact that the small increments are easier to handle mentally versus going like I'm going to bulk and then go on I just increased 500 calories and it gets big bumps in the scale so for staying consistent I feel like 100 to 200 is quite moderate pace do you feel like if I told you to go up 400 or 500 that it would be challenging for you it depends on like if you told me to do that now whilst being injured yes if you told me to bump calories more while being able to move I feel like I get to use the fuel for something not just sit on my ass and feel sorry for myself because I'm in pain Matt you're going to use the fuel if you sit on your ass and eat those calories too right now so you're injured right now so it's not like you're going to sit down for the next year yeah it needs to recover and that requires more calories the rest is probably going to do you good I wouldn't cut your calories right now while you're not moving I would keep them exactly the same I think your calorie bumps are fine if you could tolerate bigger bumps I would do that I think your body would do well with additional calories additional nutrients now as far as a workout is concerned you could do we have maps 15 and you could do the advanced version that will give you about 20 minutes a day or you could do a two day a week maps anabolic workout and then every day find something else to do that gives you that same feeling and that could be mobility work that could be yoga that could be anything within that health category that gives you kind of some purpose and some drive moving forward on a daily basis I think is a good idea for you and it really you could do maps 15 or you could do like I said maps anabolic two days a week and then the other days just focus on things like mobility stretching and that kind of stuff either way either option would be great the bumping calories I think could go up much more with no issues whatsoever but you got to play within what you're going to be able to tolerate mentally or psychologically so if you feel like 500 calories is going to start to mess with your head a little bit that's fine we don't need to bump that much if you're okay with it though I would like to see your calories go up to the upper limits of what you can tolerate without starting to feel kind of negative psychological effects at your body weight at your height and what you're saying I think you would benefit from the extra calories even now while you're resting with the torn hamstring I don't have too much to contribute as far as your diet and your training I don't have a big problem with your strategy or what you're doing at all I actually don't think that's what this is all about most all my clients that I've ever had that had any sort of eating disorders had a control issue and that's definitely I need to the one thing I can control in my life regardless of the circumstances is those two factors right and so we've shifted this obsessiveness of potentially doing harm to your body to this obsessiveness about making sure that you hit all these things the truth is if you over ate 200 or 300 calories one day and didn't the next day and you missed a couple workouts you'd actually probably be really good and very healthy are you still going to therapy right now Matt are you doing anything right now I did do that for a long long time but nothing changed in my with my minds with my mind and my thoughts so it's not it hasn't worked that I went like four years oh awesome it's been four years yeah that's a long time you didn't feel like you got anything from the therapist no I just feel like I'm still like I want to use my type a go get personality to be on point with my steps with my workouts with my sleep with my macros I just just like Tristan Lee you know I can relate dude I can relate a lot of like a lot of men you we need more of a target in a in a way in a purpose and that tends to lift us out of or you know if we're feeling kind of shitty so do you have a spiritual practice Matt I like to go and walks and reflect about problems and issues in life but not like meditation or something like that okay well if you're open I'd like for you to look at Marcus Aurelius he's a stoic philosopher with the last great Roman emperors he's got a good book it's stood the test of time I recommend checking it out I think it might benefit you a little bit kind of giving you a better it's called meditations and it's a very very applicable philosophy and really helps people feel you know kind of find that purpose in that drive in their day-to-day life and it's been around for thousands, 2,000 years plus so check it out have you ever heard of Marcus Aurelius or the book meditations? I definitely heard of Marcus Aurelius Ryan Holler and Mark Manson and a lot of stoicism like that but for me I have used this OCD like as my purpose because I have been I don't have a job I have just started going to school and I feel like this journey of recreating rebuilding myself and getting back to good health is my purpose at the moment until I fix that nothing else matters okay yeah I think I mean I do want to commend you that I think you're moving in the right direction Matt's for sure I think that where you came from what you're doing now I think is awesome I think you're heading in the right direction but I do think that there's a part of this too that we want to and I'm not the person to tell you how to do this either but there's more here than the exercise stuff that you've listened to every mind pump episode the numbers that you're saying with the amount of days you're exercising, the calories you're at where you're going I mean it's all smart it's all a good strategy you're doing all the right things you really are to me there's other things outside of the diet exercise that you want to be working towards or working on that's really going to I think benefit you well obviously do you listen to our show do you like to study fitness and health and the science around it yeah I listen to quite a bit of podcasts regarding everything from like bio acting you know the colds exposure to heat exposure to blue blocking to diet protocols to different types of workouts everything from like the way Marcus Fili works out to crossfit to power lifting to the way you guys recommend working out with the anabolic type and facing from anabolic to performance to aesthetic and so on and so forth okay I got something for you to find books written at the by the bronze era strength athletes these are books that were written in the early 1900s Eugene Sandow has some good books they were written a long time over a hundred years ago but what you're going to find in there is some lost wisdom that I think you might benefit from and you're going to read things that you don't necessarily hear today stuff that's very true and very applicable so see if you could pick up some of those you can buy them I mean I bought them the other day on Amazon I don't know what you have over where you're at but you should be able to get access to them Are they available on Amazon and Kindle nowadays or just paperback? No they should be so look up like old-time strength books or old-time strength manuals and you'll read some really cool stuff that was written over a hundred years ago on building and strengthening the body that I think that you'll benefit from in the meantime I'm going to send you our program on apps 15 and you can follow the advanced version it will give you about 20 minutes a day of exercise to give you that daily dose of exercise that you benefit from and then your calorie bumps if you want to bump higher if you think you can do it go for it I don't think you should cut your calories when you're recovering either I don't think you'll benefit from that I think you'll benefit from keeping them high Yeah hi but I'm very aware of my active levels when I'm it doesn't work that easily that's okay Matt you could put on 30 pounds of fat and you'd still be okay that's also not how it works it's not so black and white now if you were incapacitated for like two months then you would probably adjust it but you're probably going to be resting your hamstring for what the next 2-3 weeks yeah that's what physical therapist said yeah the bumping calories are just going to nourish your body it's not as simple as like the healing process you're going to benefit from it you're not going to in the next few weeks it's not like you blow up like I've learned two weeks you're going to be totally fine not only will you be fine you'll probably recover faster if you keep your calories high over the next 2-3 weeks hope so because I have been injured because it's so boring you don't have shit to do yeah I know that yeah I know Matt so I want you to trust what we're telling you right now and just follow us blindly we're not going to lead you in the wrong direction I'm going to put you in the forum too are you in our private forum? no I'm not is it on Facebook? it is we're going to let you in there for free and I want you to just post updates ask questions there's a lot of trainers and coaches and we're in there if you tag us we'll be able to see what you're posting and let us guide you let us share my journey let us guide you Matt you're in such a good you have the right idea I wish I could train you myself you have the right idea stay on this path you're going to find what you're looking for for sure definitely is a journey but you have to trust us a little bit right now even though what I'm saying might feel like what do you mean I'm going to eat a lot of food I'm not moving for the next 2-3 weeks trust me you'll recover faster yeah thank you and I just want to say thank you for providing such great value and entertainment because from awesome guests to your internal discussions about health, fitness, family and life in general I've learned so much from your guys' life experiences awesome thank you what are you studying in school by the way Matt? I'm starting on my bachelor degree tomorrow actually in business I think it's called in English but it's about finances good for you and that's because you told me about your son going to college and you don't want to fund him in a stupid degree like history but something like IT or computer something that will pay off for the education so I think finances is a great investment taking out the degree in art or history or something like that great call Matt I appreciate it thank you guys for answering my questions have a good one you got it buddy, thank you see sometimes I wish I could train people you know get my hands on that kid he's growth minded that is the place to be when you're growth minded so someone listening might be like oh my god he's got a lot of there's going to be a lot of obstacles but he has the attitude of growth and that's why I feel confident that he's probably going to end up he shifted it more towards the positive side which is the biggest hurdle now it's really about fine tuning what's really best for his body and that takes a bit of humility from here to trust I hope he goes down the attachment Adam rabbit hole in that direction that'll be good I saw Ben Greenfield book behind him he regurgitated all the stuff that we've been talking about for years I don't think he lacks the knowledge for exercise what he's doing was fine man he's already up to almost 3000 calories that's pretty damn good considering where he came from he's on track with all that stuff but I think something else will continue to surface until he gets to the bottom of that our next caller is Mason from Oregon Mason what the hell man how you doing let's move in or what this is so weird I've never actually seen you guys on video so this is kind of weird I've always been on audio go ahead and take a second to breathe it in just drink it in what's your question man okay so I've been listening to you guys for a while and I haven't really like started working out or getting healthy a whole lot I'm 18 so I've just been living and eating whatever my parents make and I'm trying to get and make my own food and I'm trying to learn how to get into all this fitness and living healthy and what not and you guys always seem to talk about people who have more like knowledge about all this so where to start for you yes I'm trying to figure out where to start are you living with your parents still or are you moving out going to school right now I live with my parents my dad kind of comes and goes his second house okay so he kind of comes and goes are you okay with preparing some of your meals yeah okay alright so I want you to if you can go shopping or have your mom go shopping with you buy yourself some bulk ground beef some rice some frozen vegetables chicken thighs and once a week get on the grill and make yourself a bunch of food that you could package up and now you have meals very easy way to eat the type of diet you want because in your question it says you didn't ask us this but it says you're in a question that you want to build as much muscle as possible right yeah okay so that's step one get the ground beef tuna fish chicken thighs white rice potatoes frozen vegetables maybe some fruit and then prepare your meals so that you have your food all week as far as lifting weights is concerned do you have any of our programs uh no I've never really understood what I see oh maps anabolic done deal maps anabolic follow the three day a week version eat all the all that food that we're talking about try and hit about 170 and protein yeah try to eat about 170 200 grams of protein a day so you figure you're gonna eat let's say you eat four meals a day throw you know 50 grams of protein at each one so it's a nice serving of meat and each one and you will put on some serious muscle like you haven't done this before yeah it I remember trying to coach a lot of my high school athletes and and they're way under calories and it was just didn't realize that like you really have to put some effort and intention around that of getting these meals in so just have having it planned is gonna really help you I'd almost let you eat anything else that you want as long as you hit your 170 grams of protein I'd keep it that simple for you not with protein protein is the biggest target for you make sure you say not with protein shakes sometimes you tell a kid that and they throw a bunch of shakes at themselves stay away from the shake no no don't stay away from them but hit the 170 grams from food whole foods for only use the shakes as an emergency like ah shit I didn't hit my protein today so I'm going to add some protein literally just if you go after 170 grams of protein every day and then the other stuff like I really would let you pretty much eat what you want to eat as long as you hit your 170 grams of protein and then train maps and a bulk at least two to three times a week that's it like literally just focus on that for right now and you're going to see a tremendous and it's going to lay a solid foundation that we can build on it from there I'm going to tell you are you working out right now um I'm so my dad I'm trying to get a gym membership but I'm trying to get it under my parents business so I don't have to pay for it like write it off but I'm trying to fight through them getting it and trying to push them to it all right hey I got one more piece of advice for you Mason go get your own membership pay for it yourself I want you now this is your 18 you're a man now go out this is what you want to accomplish you want to make this happen don't rely on your parents don't rely on anybody else go get yourself a gym membership a place that has a squat rack so you can get you got barbell work that's all you need isn't matter if the gym is small dirty old whatever you got barbell dumbbells adjustable bench in a rack you're set follow maps and a ball like hit 170 200 grams approaching a day your 18 511 170 pounds says here you will gain 15 pounds of muscle in next three months if you do that what I'm telling you consistently like you'll gain between 12 to 15 pounds guaranteed what'll get in your way is if you get shitty sleep or you skip meals every other day for sure that'll be the heart the hardest thing is gonna be hitting the grams of protein every day because they can't be a I hit it two or three days and then I fuck it off for four days like you miss you got to do it every day yeah the eating part is hard because I usually able to cereal and then I eat like four sandwiches for lunch yeah yeah and then I eat anything okay so whatever I can eat so let's break those two things down and why that's such a terrible strategy for you okay first of all cereals just a bunch of carbs and sugar there's hardly any protein you start your day off you're already behind behind the eight ball you're already having a hard time getting your protein and then for lunch you eat a bunch of bread which is gonna fill you up on carbohydrate slice and most sandwiches bro have like four ounces of meat on it if you go to Subway and get a big ass large sandwich from Subway or togos or any of those places it's four ounces of meat you need to be eating eight to ten ounces of meat when you eat so you need to start your day and a great way to do this is like let's say for breakfast you eat all this you barbecue or you cook up all this meat that we're talking about whether it be ground beef in an iron skillet and you just do it in bulk with a bunch of rice and then for the morning literally just take the leftovers and crack a couple eggs and scramble it all together in one skillet and throw some cheese and salsa on it and crush it like that just don't over complicate it ground beef with like ground beef that you eat with rice for dinner is great for breakfast with couple eggs on it and some cheese like now you got yourself like this huge protein bomb that tastes really good and it's fast you literally take it out because you've prepared your meals like salsa and you just throw it in the iron skillet you crack two eggs on it scramble that shit up cook it for literally like three to four minutes and then throw some cheese on it and now you got a great breakfast dude you eat a couple pounds of meat a day and you work out consistently three days a week and you make sure you go to bed at a normal time and wake up at a normal time that's it you'll gain 15 pounds of muscle so fast you'll get stretch marks at your age and your height and everything but you have to be consistent like every day Saturday and Sunday too every day don't be like I'm gonna sleep until noon now you're screwed because now you're not gonna hit those protein every single day for the next three months Maps and a ball is about three months long you'll pack on enough muscle to where your parents are gonna be like what's going on here what's happening you're gonna get hella chicks bro hella chicks don't let that distract you because they're gonna come on fast bro he's like let me close the door see what happens the conversation is getting real dude that are his girlfriends out there they're just kidding honey yeah I'm currently currently working right now oh I see I just my I got my lunch period well you need that job to pay for that gym membership so don't get fired so go take literally keep it that simple bro we're gonna send you Maps and a ball like go do that you don't need a fancy gym just get the most basic thing to get you going follow that and then circle back and follow up with it what about my should I get like a trainer what not because the gym that I go to is like 20 something bucks a month that's really close to my house cool we're good now you're not lost him he was gonna ask about a trainer well fuck I thought he couldn't afford a membership yeah let's start there yeah now if he could afford a trainer great if not then no just do what we said that's it man hit the protein intake eat what you want to eat as long as you hit that if you're this age and you're listening right now I swear to god what we're saying is 100% the answer the reason why it's so hard is because kids are inconsistent they'll do this for 3 days and then they won't do it for 3 days and they'll do exactly what he just said cereal for breakfast that was actually that was me and then when I started tracking I realized oh my god there's like no protein in any of these meals no wonder I was grossly under eating protein switched that up and then it was like game changer 100% our next caller is Stephanie from Washington hi Stephanie how can we help you hey guys thanks for having me on and taking my question today I'll jump right into it I've been working out on and off for the past 10 years or so I admit I got drawn into it with P90X back in the day over the last 2 years I've really taken my resistance training to another level I've been focusing on improving my strength and muscle growth plus consistency and discipline I lift about 3 to 4 days a week for about 30 to 40 minutes total I'm 46 160 pounds and basically my goal is to become the best fittest version of myself however long that takes and that's how I discovered your podcast it's been a game changer for me on how I understand resistance training loss and changing my body composition so overall even though I've been working out for a long time I consider myself a newbie because of the information I've taken away from your podcast so thank you so much for that so anyway I work out from home with dumbbells and a bench occasionally some bands but here's my dilemma I have a long history of working out as a follow along to full length workouts using DVDs, subscriptions streaming programs, apps etc for the past few months I've really tried to do workouts on my own without having to follow along with the trainer but I get really demotivated I rush through it my form suffers my timing is off and I haven't been able to stick with it I go back to following along to a video but I know 100% the programming in these videos isn't going to get me to my goals I have 100% trust in the maps programming but I can't seem to get myself to do it on my own so I need your advice on how to break this dependency yeah it's going to be one small step at a time so do you have any of our maps programs? I bought the maps starter bundle and maps 15 during your sale last month a starter has the follow along doesn't it? I believe starter does have a follow along video in it that you could try watching did you try that? I went straight to anabolic I didn't actually go through everything because I bought it to get anabolic now when you do maps anabolic or when you try and you watch the video demos of the exercises is that not doing it for you? it works to get my form correct but as I'm going through the programs step by step and following along with the sheets and the tracker not so much I still have this mental blockage that I'm trying to figure out how to do it on a consistent basis like if I try it one day it might work out but then I just have this blocker of doing everything on my own even if I put on music or something else to watch while I'm working out it just isn't the way that I've just had a long history of just following along and having I guess quote unquote social support even though it's just a trainer I've never met streaming to me through my television so that's where I'm just trying to figure out what is the best way or any other tips to or program that will really help me be more self-sufficient and be able to follow along and be able to continue to work out at home and not go back to those videos that have programming that I know isn't going to help me long term yeah I know you've been following these at home and you've been also going through like the previous with P90 actually have like you know somebody kind of directing you from the TV have you ever worked with somebody actually in person no I'm not quite like a gem type person I mean it's crossed my mind so apparently I'm more blockers than I probably should I totally get that I think though in terms of your situation and like realizing so one thing that they can do is kind of structure all that for you so you can kind of figure out like how the flow of the workouts will go you know from back to back like the rest periods all that kind of stuff they can kind of like walk you through that physically I think just doing that would bring value in terms of then that translating towards how you read you know these workout sheets and you can kind of watch the videos to get a sense of like what you're trying to accomplish with those exercises but to actually have somebody there just kind of queuing and allowing like another set of eyes to be able to guide you I think it would bring a lot more confidence in what you're doing how difficult are the rest periods for you when you have to rest for two or three minutes between exercises yeah they're not difficult I said when I've done them I said a timer so I'm like with the follow along videos you know the rest periods are kind of built in even though the trainer is chatting but you know that they're chatting because it's a rest period whereas when I do the rest period on my own I set a timer and I'm trying to be vigilant with sticking to the way the program is designed I'm not having any trouble you know over during myself or not having a long enough rest period or short enough rest period so just set the timer for it so the other thing that I would suggest so one I think getting you access to our private forum if you're not in there already so you have a community and there are other people that are kind of going through the same stuff and even if you don't get a personal trainer in person although I would always recommend that as the best a virtual coach for just the accountability piece that you were checking in with on a weekly basis there's trainers that will come to your house too so you don't have to go to a gym but have you tried how consistent are you with our podcast do you watch us on YouTube or do you listen to us I listen on the podcast and I check in on all the topics and then I listen to the ones that interest me for the most part I check every episode but I'm pretty you know with my timing I listen to your podcast while I'm out doing my walking we have a lot of people that actually listen to us or watch us while they work out and it serves as a almost like a motivation so they'll play us like we get a lot of people that tag us on social media when they're watching our videos you know our podcast and I would say like 30% of them it's in their gym TV like their home gym TV so they'll have us in the background and so they'll because it's fitness related it's kind of helps them stay motivated type of deal it's all in the same kind of space that's another thing you could try I like that idea I was going to say you can follow one of our programs and then you can hear us talking in the background pretend like we're talking to you that's like an easy first step because it keeps you motivated because it's your programming and the topics are relevant to me and there's plenty of podcasts for me to go through that I will have no shortage plus it helps our downloads so it's a win-win for everybody I would combine that with the forum so I'll have Doug give you access to our private forum and so then you have access to us also so you can check in with us on a weekly basis letting us know how things are going or if you're having any challenges so the combination of those two things I think would be a really good place to start totally yeah, no that's great I mean it's kind of like the lack of social support where the videos come in handy for me of course and no vested interest in my success but at the same time it does have a component to my workout that is important to me so you're going to love the private forum the forum is an incredible community and Stephanie you're on this journey and where you're at is very common for a lot of people as long as you stay consistent and you really prioritize this you're going to get through this block of feeling like oh I'm going to transition into this other phase of training but once you get past it, which you will if you're consistent then it's like a whole another growth period and then you'll run into another block because this is a journey and we always you're going to your entire life but this is a very common one that I've heard from people so that's good enough because I listen to the podcast and I hear people going through all your programs and I'm like how did they do this how did they succeed in all these programs you're more common you're actually more common when I would train clients more people were like you than people who would say that they work out too much or follow a lot of our programs is that Yosemite National Park on your shirt it looks like Half Dome from here it does it's a North Face brand bear intertwined into a nature scene yeah I'm pretty sure that's Half Dome does that look like Half Dome yeah I think that's Half Dome it looks like there's trees there too I can see green we'll see you in the forum make sure you say hi thank you again for taking my question this has been really helpful so I appreciate your help and I feel less alone now so thank you we're right there with you thank you one of the downsides of doing the podcast is we have so many people that listen to stuff like every time I talk to someone I can't help you I can't help everybody the same way that I used to is kind of sucks I'm glad the suggestion of listening to the show while she worked out resonated we have a lot of people that do that that listen to the show while they work out and that's the time that they save for the podcast it wouldn't be for me I like music in the background I wouldn't be able to work out to you guys talking it kind of brings in a bit of a social element to it I feel like a little bit of accountability and they feel a little more empowered I think it's the accountability that's what people have told me when they're listening to their podcast we're their coaches and so it makes them feel that they need to stay on their workouts which is a bad thing for us for downboats and they're still learning people are inconsistent with workouts our dowel is to do this that's the real reason why we're trying to be consistent our next caller Nick from South Dakota Nick what's happening man? How can we help you? Hey guys so first off I just want to say thank you this is pretty surreal and I just hope you guys know how much you do for the fitness industry and just normal people like me that like to listen and get a good laugh out of you guys oh thank you so my question is what's appropriate to do like on trigger days so I was the typical so a little background I used to play triple A hockey which is a pretty high level of hockey so I'm the person to go get them and so I used to lift about 6 or 7 days a week and then I switched to anabolic I'm on phase 3 just started that Monday and I really like it I like the whole full body because that's not something I ever trained before really except for when I played hockey and then football my question is what is like okay to do on trigger days and like I walk about 8 or 9 miles a day so I was just wondering what was all appropriate for that to start building muscle and strengthening yeah what's your main goal Nick what are you trying to do? I'm trying to build strength and muscle right now so my I graduate in December and then I plan on going to basic training so I'm gonna have to start running as well because you have to run at basic so I planned on running anabolic and then performance once I was done with anabolic and then going to basic you'll be fine with basic with your athletic background even if you went in there cold with no running you'll pick it up okay three trigger sessions a day just like the program says you want to keep walking you can keep walking there's nothing wrong with that low intensity though bro it's three short trigger sessions a day last about 8 to 10 minutes each and all you're doing is getting a pump just get a pump don't make it work out of it don't make it burn you're trying to facilitate recovery and maintain an anabolic signal you're not trying to break muscle down so you just get a pump that's it and that's gonna get the discipline because I overdid it the first time when we developed this program and I was going ham with rubber bands so you just gotta really consciously make sure that you're not going too intense with it and allow for for it to reveal you should not get sore you should not break a sweat doing it it should be that easy it's literally that easy it's recovery and you do three of them a day spread out throughout the day so morning afternoon evening that's your trigger day okay yeah I guess I'm just the type of person like if I'm not sore I'm not feeling it I feel like I haven't accomplished anything yet that's the reason why I say when you have an athletic background like yourself like Justin you have a tendency to want to do more than what's necessary and what you don't realize is not only is that not better it's worse you would have been better off probably doing nothing than to over training like that like more is not always better and especially in a situation like this where we're trying to increase calories build muscle build strength you just want to you just want to touch the trigger sessions you're trying to build so you need that recovery that's where all the magic happens so it's a totally different mindset shift you know you're not you're not trying to perform for some sport what you're trying to do is build muscle and so you need to allow your body that time and feed it appropriately so you can get on that build you want to get sore do you want to get jacked that's it yeah alright get jacked my next question can I ask another quick question so then what would like the nutrition be like then like how many calories or how should I determine how many calories I should be eating well if you're trying to gain weight whatever you're eating now you got to figure that out so I would track it go ahead so I'm about like 32-3300 right now and I really haven't been able to put on much yeah 35-36 yep I'd get it up to like 3600 calories a day you could probably add I would throw a shake on top of what you're eating because that's a lot of food okay yeah because I I started listening probably 8-10 months ago and I've just been listening backwards so I'm like I think back to like 2020 and I hear you guys say whole natural foods and that's what I try doing so well that's true that's true for everybody but when you're eating 3200 calories of whole natural foods unless you can eat another 3-400 calories of food then do that but it might be hard in which case a shake like a smoothie with peanut butter and milk and you know protein powder would probably be an easy way to do that what you have for breakfast and lunch today or not lunch I'm eating my lunch right now because I'm on my break for work but I had six eggs a chicken sausage okay made that into a wrap with a couple of cuties and then I made a quick PB&J before I came to work okay could be better about the PBJ but that's lunch what do you got for lunch there PBJ no that was before oh so I made up some chicken again the other day so when I split that up into stuff I got the vanilla Greek yogurt light and then got a protein bar and two wraps out of that chicken okay you're killing it bro you'll be good hey listen after maps and a balik you should follow maps and a balik advance do you have that one I do not oh you'll love that one I'm gonna send that to you you're gonna love that one awesome thank you guys thanks for just everything as well like you guys talked about fatherhood and everything so and you you guys made up or didn't make it up but set some crazy statistic alright when else you're a teenager you spend like 90 bus time with your dad or your parents so I think that was you that said that Sal because you come up with a lot of statistics like that but that made me every morning my dad and I go for about a two and a half mile walk before we eat breakfast together and then we'll go for about a two mile one after supper at night wow that's awesome that's awesome it was actually me but we give Sal credit for most everything Adam says a lot of things people don't remember hey are you what's in the background there is that a mountain what no that's just no no no no above above that what is that above that it looked like there were mountains back there like the shingles oh that's just clouds yeah clouds Sal's highs nothing exciting alright hey Nick thanks for thanks for calling in man yeah yeah way to be good you're taking my call you got it bro thank you bro take it easy yeah I did come up with that bullshit I don't know that's what he said doesn't matter that's what the people are hearing yeah I know you brainwashed everybody stupid it's a smart thing it must have been Sal who said it hey hey how nice is it to hear when people say stuff about the fatherhood I love that man that's great oh I love that but he's gonna be fine oh no he's doing good you know so great to see the contrast when we talk to the other young man who wants to build muscle right now right who had cereal and then sandwiches for lunch yeah that's just and that's the typical like 18 to 20 year old trying to build muscle like so off on like his protein but what that kid was eating was was perfect yeah yeah yeah no he's good he's gonna be solid excellent look if you love the show head over to mindpumpfree.com and check out all of our free fitness guides they're free they're awesome go check them out you can also find all of us on social media Justin is on Instagram at Mind Pump Justin I'm at Mind Pump DeStefano and Adam is at Mind Pump Adam