 In this episode of Mime Pump, we answer four fitness and health questions, but we also talk about current events, talk about our sponsors, we tell stories about our lives because we're super interesting. Here's what we talked about in this episode of Mime Pump. We started by talking about SUPS, the movie. This is a documentary on Amazon right now that talks about the supplement industry. Super nostalgic for me. I was looking at all the old jars and bottles and stuff that I used to mess with back in the day. Anyway, it's fun. If you're a fan of the bodybuilding supplement world's cool documentary. Then we talked about the live event that we'll be doing in Columbus, Ohio. Hey, we're coming. We're going to be going to the Arnold Classic. Okay, so that's happening early March. And then March 7th, we're going to be putting together a Mime Pump live event. So what do these events look like? You come hang out with us in the beginning. We chill a little bit. Then you guys all sit down. We tell some stories and then we answer all of your questions and then we hang out again. It's a great, great time. This one is being sponsored by Viori. They are the premier at leisurewear company that you'll find anywhere in the world. And by Magic Spoon, Magic Spoon makes cereals that are high in protein with amazing macro counts. So if you're into your physique, you want to look good, you want to be lean, but you also like to eat cereal that reminds you of your childhood. Make sure you go check out. Replace your children's cereals. Right. By the way, you can get tickets to the live event at mindpumplive.com. Make sure you go quick because they tend to sell out very, very fast. Then I talked about a study that showed that people with ACL tears also have atrophy in parts of their brain that corresponds to the ACL. My brain is shrinking. Kind of weird. Then I talked about how Burger King is lowering the prices of their impossible burgers because it looks like sales are declining. Oh well. Looks like it's a little impossible. Then I talked about video game revenue. Video game revenue was far larger than three of the top professional sports leagues combined. So it looks like sports ball is losing again. Nerds. Then we talked about the Instagram page influencers in the wild. I love it. If you want to make fun of influencers, go on there. It's such a good time. It's just a great time. It's my new favorite thing. Then we got into the fitness question. So here's the first one. This person says, look, I've been seeing people do rows by pulling their shoulder blades together. And I've seen other people let their shoulders roll forward. What's the correct way to do them? So we talk about rows, the right way, the wrong way, what muscles you're working, and variations. The next question, this person says, how would you strength train for endurance events like marathons where low body weight is key? So this person obviously wants to get better at running marathons, wants to lift weights to get stronger, but doesn't want to weight any more, doesn't want to add any body weight. So we talk all about resistance training for endurance athletes. The next question, this person wants to know what our favorite ways are to use a sled for training and for training clients. So sleds, you can throw weights on them, you can push them, you can pull them, you can walk sideways, what's known as lateral. You can deliver gifts. You can deliver gifts. I don't know. I don't know that. That's awesome. But sleds are very, very versatile. So we talk about how to use a sled in your training to maximize your results. And the final question, this person says, look, you guys are always recommending protein, like protein powders, but I've heard that they're bad for the kidneys. First off, that's a myth. So we cover that. Then we talk about the different protein powders. One of our favorite non-dairy, non-animal sources of protein is Organifi's protein powder. These are a combination of vegan sources of protein to give you a good amino acid profile. Tastes really good. Easy to mix. And we have a discount. Go to organifi.com forward slash mind pump and use the code mind pump for 20% off. Also, if you're listening to this episode, when it drops, lucky you. These are the final hours for our maps hit 50% off sale. Now remember, hit is high intensity interval training. It's a style of training that burns a lot of body fat in a short period of time. And of course, we created this program. So we know it's awesome. Here's how you get the discount. Go to mapshit.com. That's M-A-P-S-H-I-I-T.com and use the code hit 50. H-I-I-T-5-0, no space for the discount. Bro, I'm telling you that that beanie you have on is very... It's very... I'm rocking the nineties look for it. It's very 1990s House of Pain Irish rapper. Yeah. Jump around. You know, I'm just trying to promote that. Because so let me just, I'm going to make a guess. I think it's going to be correct that you're a huge House of Pain fan. You know what's funny about that? Yeah. Of course you were too. Well, yeah, because I'm like... Go white like me. Yeah, exactly. One of my good friends, you know, this black kid, he used to have like a full continent of Africa like necklace that he'd wear. And I was like, oh, that's so cool. And so I was like all like trying to identify with my like ancestry or something. And then House of Pain pops up, you know, and it's like, hey, we're Irish and we're cool. Rap and stuff. That's Justin right there. Yeah. Everlast, dude, I was, yeah, I was totally a big fan. This whole time, I don't know if Sal, why I didn't put that together. You're so right. What? I mean, that is Justin. Oh, so Justin, bro. Yeah. That's so Justin. House of Pain was the shit and they were tough. Yeah. House of Pain was my jam. They looked angry and everything. Look how pissed off he is in that picture right there. No, I used to draw myself with like shamrock tattoos and all that shit. No, you didn't. I did, bro. You went far. I was like in a moment of like, hey, this is, you know, where are they at now? You know, Everlast does his own stuff still. Like he's been, he just put out an album, I think, Whitey Ford. It's not Whitey Ford sings the blues, but it's the next version of that combined with some like House of Pain kind of sound. Okay. I like that. They're still putting stuff out. Dude, it's good. I like that their song had the bagpipes in it. Oh yeah. I know. It's like the only, yeah, when a few songs were worth. When did he break off and do Everlast? Because I love Everlast. I've never been, I was never a big house. I had, I actually have no idea that he was, that Everlast and House of Pain had the same dude. Are you serious? I literally just learned that right now. Well, I, I didn't really listen to, I mean, jump around, right? That's the only House of Pain song that I know. That was the one song that you knew, right? Right. Right. Or I knew. But Everlast, I loved. But when, when did that transition happen and then did they ever reunite and like, do they ever do anything all together still? And what's his favorite brand of cereal? I don't know. Any of those asking hello questions. The Wikipedia of Everlast's career. But yeah, no, I was a big fan of Everlast going off and branching on his own. Like, cause he just super creative guy. Like, like everything he did on the acoustic too, like he still made it like jam, you know, pretty well. He was also like the House of Pain was like, they were like tough white rappers because other than that, they were all kind of like, like, what's the name? Vanilla. Yeah. Well, I mean, I'm listening to BC Boys. They were good. You know, oh, they're good, but they're not tough. But they weren't like, you weren't trying to like, yeah, like they're a bunch of nerds. Like you could fight them. Yeah. You wouldn't want to fight House of Pain. You kind of be like, I don't want to fight those dudes. And not back in the day. You know what I'm saying? How much later is insane clown posse? They weren't, they weren't that far after, right? Yeah. The, the Fango stuff, like they had their own type of soda that they were selling shows. You remember them? Oh my God. That's true. They're kind of scary too, huh? They were kind of the M&M came out after them early on. M&M is, he's a great rapper, not scary whatsoever. He looks like it just, you just, you push him over. He's, yeah. He talks great shit. Insane clown posse. He does look frightening, more of it in a crazy kind of way. I mean, hence the name insane. Yeah, look at that. Yeah. I never got into them that they're just, you know, they're, I don't know. They're kind of the nickel back of that category. You know, it's, it's, it's always fast. It's the nickel back of that category. Yeah. Everybody shits on them for a reason. You know, they earned that. You know, seeing that the, the, the, how like trends, like how they, how they work and take off. It reminds me again, more of that, that sub video that I watched, the supplement video that I watched. Oh, you mean the documentary? Yeah. I watched it. Oh, you finally watched it. Can I say something real quick? This is like memory lane. Oh, I knew. Here we go. You don't even know. You don't even know. You have no idea. You guys know how when I get into something, I become utterly obsessed, right? I was obsessed with supplements for a decade, at least, if not two decades, completely obsessed with them. So as I'm watching this documentary Adam, and they're showing all the supplements, I took everything, all of them, every single one. Are you serious? Like everyone they mentioned, every single one, except for the ones that existed before I, you know, was taking supplements, like the, like the Blair protein powders. Yeah, I would say I was up there. I mean, for sure, all of them, the muscle tech stuff, all the EAS stuff, ripped all the twin lab stuff. I mean, I took quite a bit of that stuff too. Dude, they had, they showed metabalol, you know, I took that. I took hot stuff. They showed hot stuff. Oh, that one I didn't take. I was going to ask you about that one. So hot stuff, baby. You had to talk about what, how hot stuff came of because I think it's hilarious. So hot stuff was the first kind of supplement to come out that had everything. So they were the first ones to say. Let's put it all together. Yeah. Cause at that time, wasn't that supposed to infer that it's like a legal stuff that they're using? That's just got everything in it. So at that time, there were articles, the supplements that they were trying to sell that boosted testosterone were boron, which is a trace mineral. Smilax, which is an herb. Um, you know, HMB, they talk about that. Is it boron and element? You know, Siberian ginseng. Yes. It's a, it's an element. Then there were, there were supplements that supposedly helped you burn body fat, like chromium, pocholini. Remember that one? That was a big thing. And then there were other stuff. And so what hot stuff did is they threw everything in one pill and no, no, it was powder. It tasted like absolute dog shit. And it was pixie dusted. Well, totally. Well, that was probably one of the beginnings of pixie dusting and how effective that it was. That's what made me think about that because before that, most everything was a pure, whatever it was. I remember the ads too for hot stuff. They'd have like a chick on it with the do, but so here's the deal with hot stuff. Here's the rumor. When hot stuff first came out, it was all the rage. Everybody got great results from it. And then it kind of went mainstream and then they changed the formula. So the rumor was that hot stuff, they had put in some antibiotics in there early days. And then when it got popular, they had to change it. That's the rumor that I used to read about. Now I got an effective strategy. I got to hot stuff later on. There was another one called a Russian bear. I remember that one. I used to take that. I took that a few times. Man, I was, I was watching them all. I was looking at all, and then they showed pictures of the ads. So did you study them? Did you remember the name of the bodybuilder who, who put Bill Phillips on creatine? Oh, Milo Sarchev. So I said Milo Sarchev. Okay. So yeah, he was a, he was a relatively successful bodybuilder in the 90s. And he, uh, later on, I think he, if I'm not mistaken, he got a heart attack because of, he injected his arms with synthol and the, one of the, I guess the fat traveled into his arteries or something like that. That was the story. So Milo says, he's got a bit of a history there. Now he's training bodybuilders now. I don't know if he knew that. Yeah. I know he's still active on Instagram. I've seen him on there before. He's come in my feed before. That sounded really bad. On your feet? Do bodybuilders still use synthols? That's still like a thing that exists. They use it in ways to try to make it so that. Try and mask it a little bit. Yeah. It's kind of, it's pretty crazy, but yeah, it was cool watching it and reading about all, or not reading, but seeing the pictures of all the old ads. And just, I remember every single one of those supplements. I've tried every single, like I would read an ad. And if it did a good job, I was like, I'm buying that. And then I'd go to the next one because they want to do shit. It's also interesting to me how like so much of that was never marketed and sold at one point. And then, I mean, relatively not that long ago. I mean, maybe what you would say, I mean, it was all happening in the, what, or like late 60s, 70s was when it first kind of started to happen. 80s, it started to pick up. It really didn't explode until the 90s. 90s. Yeah. 90s is when it started to really take off two products in particular. 80 billion. Is that what I remember? Yeah. Well, it's growing 8% every year, every year. And it was, and it was $80 billion industry now that didn't even exist just 30 years ago. That's insane. Well, there, if you, if you, I mean, you could theoretically say that the supplement industry has existed for thousands of years, but not in that way, right? You've always had the snake oil salesman or the doctors. You go to, you go to the East and Asian countries have like China has a long history of selling herbs and, you know, medicinal powders and stuff like that. So humans have been supplementing for a long, long period of time. And it just goes to show you how much of it is so, is so little in the grand scheme of things, because all that's really changed or been different since hundreds of years ago today is somebody, you know, and IE Joe Eater, Bill Phillips, these names we're talking about, we're smart enough to market it well, like here is a demographic of people that want the edge on everything because they care that much, that they're willing to try and take all these illegal things. What if we actually just make the case for why all these nutrient supplements and, and or performance, organic are beneficial and attach it to these already massive good-looking fit people? Well, two, two, two supplements, though, I would say are responsible for the explosion of performance supplements in the 90s. Well, creatine for sure. Creatine, et cetera. And that's because that you felt the only ones that work. Well, you felt them. You know, if you, if you took ephedra, if you've never, and you know, they used to, the only people used to take ephedra because it was sold before supplement companies put it together for athletes. Truckers, truckers would, would, would buy what were they called? Minithins, I think they were called or something like that. Minithins, we took those before a football game. That's what they would say. I saw into the future. But that, that in creating, because creatine, when that, you know, of course you felt it, you actually gained strength, something that actually worked. Yeah. And then it just went off, it went off from there. Anyway, really cool, really cool. The back half you write that was kind of like, whatever. Yeah. I mean, it obviously was helped finance funded by some people that own supplement companies because they did such a good job of telling the history that any normal half, half a brain person is watching going, oh, wow, this really is just a big marketing scheme. Like, you know, Amazon was the one that, that put this out, right? Through their prime or where, where, where did you find this documentary? You have to rent it on Amazon. You rent it on Amazon Prime. Yeah. Right. Yeah. They don't have Amazon being the one taking over the entire supplements. Dude, this just reminds me, have you guys read about the huge supplement recall that's just recently happened? I'm trying to pull it up right now. But there was a huge recall on, on supplements because I guess in general or a certain brand? No, no. So there were brand, there were company, these huge manufacturers, I'm trying to find them right now. But the FDA found that it was so, and this is because over the last decade, more than 750 supplement brands have been found to be tainted with drugs. You know, it's funny. Yeah. How many more supplements are they gonna sell now? Because of that, you know what I'm saying? But it's true. They were finding like, you know, testosterone boosting supplements with Viagra in it or, you know, muscle building supplements. Okay. So do you think John Jones has a, you know, some like weight in his argument? No. No. Well, this is why he will in, in, in a, you know. Of course. Oh, 100%. But that's exactly, these guys are smart. I mean, and you're making tons of money, smart in the sense that they are strategically trying, and we had this great conversation with John. Remember when John was on the show and he's just like, you know, most of these guys, if they get popped, you are a little stupid because he's like, there's a way for you to map out when you cycle on and off. So you don't, if you understand the half life of all the different things that you're taking and then their backup story, you know, in case the trace amount probably gets caught, which is why too, it adds up like, oh, there was only 0.33 nanoliter's worth of whatever in me. So, you know, that could, that wasn't a steroid. That was just a measurement. There's a few nanoliter nanoliter. It's very little, right? And the 0.33 nanoliter's got to be there. Very little small leaders. Did I go the wrong direction on this? The metric system there? Is that like more than like 400 gallons? No, nanoliter, do the doggie, the measurement, nanoliter is very, very small. That's a lot. Because it would be funny if I was completely in the wrong direction. I'm going to look at it. What is a nanoliter? I don't think it's there, dude. It's a, yeah, it's a real thing. It's one billionth of a liter. Thank you. Wow. Indicate science. I'm telling you right now, the science courses you're taking. You're doing extracurricular research outside of this. Anyway, so here's some of the companies that are doing a recall nationwide. There's A.B.H. Nature's product, A.B.H. Pharma and stockneutra.com are doing recalls, but there's other supplement companies in there as well. So you might want to look them up. Recalls on what though? All their products. Like all? Yeah, because they've been found to be tainted with stuff. The FDA went in there and said, oh, this has got some stuff it's not supposed to have in there. That's the thing. Here's the thing with supplements. Some of them have a lot of value. If you supplement for yourself, for your body, for example, let's say you're not getting enough greens in your diet, and so you take a green powder, like Organifize Green Juice, or let's say you're low in vitamin D. So you take vitamin D, or you do want an ergogenic supplement that works at creatine. They can definitely have some value, but here's the thing. You need to be very careful with the brands that you buy your products from and make sure that they're very reputable and that many of them, not all the products you mess with, will provide you with third-party testing. Will they provide you with that? If you ask them, I'd like to see the report on its purity. The more and more do now. That's becoming a standard. I mean, even though it's not mandatory that they have to do that, it's becoming that way if you're going to become a big brand. Most supplement companies that are either coming on board now or have been around long enough know that you've got to get third-party testing or else most people won't take it seriously. It's tough for me if there's a brand that's somewhat reasonably priced or lower priced for me to trust that brand. I'm sorry. How are you making those margins work knowing the business end of it? They're able to even source their materials and all that. Well, that's a good point. That's another reason why we talk to Mike Matthews, who owns Legion, is a good friend of ours and we work with him. We were good friends well before we started doing business together. He's very transparent with his business. We are too because we're friends and so we're always sharing with each other and listening to him on his profit margins because of what. I've seen all his stuff. I've been able to sit down with him and look at his clothes. It shows you the numbers. Right. To get quality substance in there with the right dosages that you need to afford to be effective for anybody that's taking it and then to be competitive in the market, there's very little room to make a lot of money. If you are making a lot of money like some of these, remember Shreds? We were always on Shreds early on because they were a classic example of the old-school hustle, which is just market what everybody else is selling, but pixie dusting, get shitty product, whatever like that, and then you can make huge margins. You put one ingredient that's cheap in it that people will feel like caffeine. Caffeine is very inexpensive and you put it in a product and then everything else is pixie dusted or bullshit and you take it and of course you feel caffeine so you don't question the fact that it doesn't have anything that it says it has in it. Or what you do is you buy massive amounts of bulk of a product over from a country like China. It wasn't that long ago that some companies got in trouble for they were buying their creatine from China and they were finding heavy metals in their creatine and it was because they went through a country like China with looser regulations. You don't know where you're getting it from or whatever. So I mean it's quality and again if you're a health, if you're somebody that's interested in your health and you're really, it's something that's important to you, important enough to where you're going to spend hundreds of dollars on supplements then you want to pay attention to quality just like you would with food or with anything else because oftentimes sometimes they can get better prices because they have, for example, optimum nutrition when they sold their way years ago and they had really good prices. Part of it was because they owned all the manufacturing, they owned all the fields so they were able to charge a lot less. I mean nowadays, way is inexpensive kind of across the board but they were the first ones to do that. But for the most part, you see something real cheap and you're like, oh, that, you know, that hemp oil is way less expensive than this hemp oil. That one, you got to be careful a little bit, pay attention, ask for those third party tests, see, you know, look at the quality. Yeah, I agree. Yeah, anyway. So live event, we got another live event coming up. Well, we're finally, we're finally coming out to the Arnold Classic. We've been talking about this for years. It's gonna be our first time. Yep. And, you know, every year we kind of put it on the back burner. There's too many other things that we need to do that are more important, yada, yada, yada. For the first time ever, we're committing to coming out there. It's a done deal. We'll for sure be hanging out at the Arnold. We'll make our way over to see Joe DeFranco at one point. We'll stop by and see Mike Matthews, Jason Phillips. I know we're recording a live podcast. And then we've decided if we're going to travel all the way out there that it only makes sense to host one of our live events out there. So we've rented a really nice cool space where we can have drinks. It's like a kind of a indoor outdoor type of bar setting. So it's March 7th is the date for the live event. Yeah, 11am. Yeah, the tickets just went on sale. So there's general admission. There's VIP and then there's VIP plus. And Rachel just launched that, I believe, last night. So when everyone's hearing this, it's been up. Now, when was the last time, was the last time that you went to like that kind of a fitness convention? Was it with me at the LA Fit Expo? You know, I was trying to think about that the other day when we were... Because that was like three years ago. Yeah, I think it was, right? Wow. It was when I had my, when I had torn my Achilles because I was on crutches, remember? So, and it was pretty early. And that's already been over three years. Do you remember the first convention you went to ever? Myself personally? Yeah. Yeah, the very first one, I remember what it was. I actually, the very first one that I ever went to was Olympia, aside from all the little small, like, I don't count the competitions as conventions, because even though a lot of competitions put up the boost and everything but the first real one I went to was Olympia. Honestly, before that, I really never cared. Really? Yeah. Yeah, I never had any desire to go to them. I didn't fall. I mean, you know more, the irony is that I'm an IFBB pro, you know more about that world than I do. But because before I decided I was going to compete up at that point, I really wasn't paying much attention to that entire space. Well, the very first one I ever went to was the Armour Classic. And it was probably maybe 17 years ago, 16 years ago I went to it and had a blast. I had a lot of fun. It was an interesting, it was interesting to be in a room or a huge room with a bunch of fanatics, you know, muscle building fanatics. I remember, I mean, you know, you're in Ohio, you're in Columbus, it's cold, it was kind of snowing, and people are walking in with stringer tank tops and boom. Oh, yeah, dude. Oh, that's going to be interesting. Yeah. And I'm like freezing. What are you guys doing? I'm wearing thermals and, you know, a big old jacket or whatever. But you know, it's that space, it's that whole environment or whatever. Yeah. I mean, I've been to the San Jose Fitness Expo like twice probably, but I mean, I don't even know how that compares to the LA one. I'm sure the LA one is like way bigger. Oh, way bigger. Yeah. Oh, the Arnold Classic is going to be one of the biggest. It's my favorite because they have, of course, bodybuilding, strongman, powerlifting, they have jiu-jitsu, they have, they'll have kickboxing, they had arm wrestling. Well, you remember when we were hanging out with Robert Overs too, he was saying that that's the most revered trophy of all of them. Oh, for the strongmen. Yeah. Yeah, competition. And even in, even with Arnold for men's physique and bodybuilding, like people, I mean, if you're in it, you know that, but if you're out of it, maybe you don't let, you know, that's a big deal. Oh yeah, the Arnold Classic is maybe second to the Olympia. It's very close. Some would argue that they think it's more prestigious because you have to get invited to even come. So like if, you know, Olympia, if you qualify for it, you qualify for it. You're allowed to come in where Arnold actually sends out invitations. Yeah, but still even to this day, Mr. Olympia is considered the best bodybuilder. And then the second is always, because if you look at the history of bodybuilding, here's the thing that that's only because it's been around for how many more decades than just established that way. Yeah. Do not be surprised if in our easily, in our lifetime to a decade to from now that Arnold becomes the most prestigious. He's pumped, he's pumped a lot more money and things into it. What I think keeps it that way is that the whoever Mr. Olympia is usually doesn't compete in the Arnold Classic. They usually win the Olympia and that's it. That's all they do. The guy who wins the Arnold Classic almost always competes in the Olympia. And usually they're the second place winner. So it's usually like a reflex wheeler was a, you know, an Arnold Classic winner. I think, I don't know if Gaspari, when Gaspari, I don't know if the Classic existed back then. I want to say it did, but it's usually works out that way. So if the Olympia guy, if Mr. Olympia went and competed in the Arnold Classic, that would probably be, that would give it more of that, but I don't know if there's a band. Is there a powerlifting event there as well? Yeah. All kinds of strength sports and athletic stuff. See, that's cool. Yeah. Like they're going to add in all those like, you know, sports actually watching, not just like girls like around on stripper poles for bang. Throwing stuff, throwing bang at you or whatever. I saw that. You know, that was, that was at the San Jose one. I was like, what is this? I'm excited because this is the first live event that we've done that's near the East Coast. Yeah. That's kind of out in that direction. Yeah. That's gonna be a lot of fun. I always enjoy doing these because you meet people and you start to get a kind of a pulse on how well or not we're doing or whatever. So yeah, it's a lot of fun. Both Viori and Magic Spoon are sponsoring it. So that's really cool. They're the ones that are fun. And that was just totally being completely transparent with our audience. Like part of why we just don't do a lot of the live events. It takes a lot of time. It takes a lot of money and effort to put them together when we have so much that we have going on over here and to uproot, you know, six or six to eight of our employees, which is what we'll fly out there with for, you know, four or five days at a time. It's just tough. So, you know, the reason why we're capable to even do this is for our partners, both Viori and Magic Spoon that are financing it for us to be able to do that. In addition to that, are also a part of all the giveaway and stuff like that. So we have a VIP group that will be the VIP plus people will actually get a full Viori outfit with their purchase. Magic Spoon is hooking everybody up also. But yeah, I know big shout out to both our partners and, you know, making this possible. They're responsible for us being able to get out there and see you guys. They make it possible for us to be able to do that. Dude, you mentioned your Achilles or reminded me of an article I read two days ago that was crazy. I'm going to read the title of this article. And this was in, this was written in the University of Michigan's kind of, you know, news. So this is part of like that they do studies and stuff and they'll report what they've come across. Check out the title of this article. ACL tears cause harmful changes to our brain structure. So they were examining athletes who've had ACL tears and they find that the part of the brain that is responsible for controlling the muscles around the ACL, working the legs or whatever also changes in some of them actually shrink. So this kind of goes along with how, you know, when someone has an injury and we worked with clients like this, right? Well, they've had an injury, we go to rehab them. And a lot of the rehab is, is develop redeveloping your movement patterns because your body, your brain, and that's what happens. The brain adapted to the ACL tear by changing recruitment patterns. How you walk. If you don't go back to changing how they were before when you get the reconstruction surgery, you're not going to have the same performance. How insane is that? Oh, no, I mean, this is very obvious. To me, I remember when I did tear it, why I wasn't in doing the physical therapy for longer than a couple of weeks, I dropped it. Because what I saw was, you know, six to eight of us in a physical therapy room, we all were in like little stations, all dealing with a, you know, MCL ACL is some sort of a knee reconstruction, right? And they were having each one of us do different things. And when I, you know, one of the, you know, very vividly remember, you know, her putting me over on the wall with a, you know, stability ball behind me and practice squatting up and down. And, you know, the instructions that were given to me were like, here, put this on your back and then squat up and down for a minute. And then I'll tell you what it's done and then walks away. And now, of course, I'm a trainer. So I understand the importance of my mechanics why I do that. But what I also recognize is the default pattern that my body does because of the pain, you know, you just tore something there. So if you do a squat, I don't care how athletic, how good of a squatter you were going into it. Path of least resistance. Yeah. The knee will kind of cave in a little bit. You'll do an asymmetrical shift over to the dominant side. And people think that comes from the muscle. It doesn't come from the brain. No, it comes from my brain is protecting. It's going, hey, if we're gonna, you're gonna make me squat up and down. Let's do it. The least risky for that knee over there. And so all of a sudden I modify my squat. Well, if you are doing that in physical therapy and you're not paying attention to detail, like how your form is while you're doing that. You're not doing yourself a lot of good. No, you're only making it worse. You're just going to solidify a bad pattern. And sure, maybe the knee heals, ACL, the, you know, the cadaver that they put in there or whatever kind of surgery you had is all fine and you're good to go and you're back to walking again. But you forever now change that. And for, for the worse, like you're not in a better situation. Sure, you've handled you've sewn up the tear, but now you're, you've now adapted to moving that way. And this is why so many people who have injuries, you know, 10, 20, 30 years before, you know, I get never, they never recover. Yeah, they never recover. They always have bad knees now. It's like, Oh, I tore my ACL compensation shows up in different forms. Yeah. And what's crazy is when you see the, the opposite in the spectrum, the, and we see this in pro sports, you know, where they have the best of the best rehab, they pay close attention to the details. So some people come back and in my case, I had this, I come back stronger on the side that was injured because so much detail is put into that side and really making sure I heal it properly. My mechanics are good because of just that extra focus for such a long period of time. I actually came back and that side is, is actually more dominant and strong. Well, so check this out in the article. So these MRI machines to, to scan the brains of people with ACL reconstructed reconstruction and the scans showed that the part of the cordial corticospinal tract is the pathway that shuttles messages from the brain to muscles had atrophied. It was about 15% smaller on the uninjured side. Or so in other words, the side of the track that controls the ACL reconstructed knee was about 15% smaller is what I, what I meant to say. So the, that part of the brain or whatever that's, that's sending the messages atrophies just like muscles do. This is why building muscles builds your brain. Well, the truth is it's probably that's what happens first. And then the muscle atrophies as a result or an adaptation to that. That's what, that would be what makes the most sense to me is that you're no longer working it. You're no longer using this side. The body, the brain decides to reprioritize neurons, sends it to other places, probably the muscles that are overcompensating for that. You do that long enough. The body prunes that off that there's no need to have muscle there. You're not activating and using it. So it atrophies, it's, it's, it's the, remember the brain is receiving information all the time and the less information it receives, it starts to prune itself and it starts to atrophy. So it's like, you know, I would imagine that walking barefoot probably would cause more brain development even just because you're touching and feeling the floor with your bare feet versus walking with shoes on. Same thing. If you were, if you always had gloves on, or if you're in an environment or you're just in an environment, it's always climate controlled or whatever. We're just, your brain starts to adapt and you start to lose those capabilities. But the best, most basic thing you can do for brain health is to lift weights. And the reason why weight training is so good at working for the brain is because you move in different planes of motion. You have different exercises. You're, you're challenging your brain in very, very beneficial ways, much more than with other forms of exercise. So they were just looking at this through like what was lit up on these MRI scans. They were, they, they, they saw that there was a 15% atrophy in the, in this part of the brain that sending or receiving messages from the injured side. And when you say atrophy, it was just smaller activity or it actually shrunk smaller, 15% smaller. Wow. Yeah. So it's actually a shrunken part of the brain, just like they find in people with depression or shrinks like that. Well, yeah, they'll find like people with chronic depression, they'll find parts of the brain that are smaller consistently. It's like, it's like a muscle. It's really not, I mean, it's not a muscle, but it's like a muscle in the sense that it, it can grow. It's characteristics like it. Yeah, it can grow or it can shrink. Isn't that interesting? Oh, it's beyond interesting. And it's also fascinating that you have so much control of that, that you have, because I would, it would be neat now to see the people that, you know, put the extra effort towards rehabbing it correctly on if you actually develop more of that part of that brain. If that part, because you are challenging it constantly working. If it grows back. Right. If it not only grows back, but grows back stronger. Now that would be my prediction for the people that have, you've heard that have said that, which I know you guys as trainers have definitely heard that more than once somebody who got injured somewhere and was then stronger on that side when they came back, because they rehabbed really well. I would, you know, I would think that that's what's going on inside the brain too. It just makes sense. Now it doesn't, it's not necessary. It's not telling me like this information isn't telling me do things different. It's actually just reinforcing. I think what we've always understood. And it's funny because in the article they said, you know, quote the scientist said, it means that during treatment, a systemic approach should be taken not just to improve range of motion or swelling at the injured joint, but also consider other impairments like poor movement patterns and muscle activation. Like, okay, great. You know, I'm glad they have evidence now to show why that's such important stuff. You know, to focus on science. No, it's great information for the listener too. I mean, everybody in probably listening right now is either one suffered an injury like that themselves or have somebody close to them that has. And as a trainer, I can't help but stress how important it is when you rehab that you do, you don't cheat yourself. You spend the time putting the work in because it could be the difference of you coming back and feeling stronger than you ever have around that joint or ligament or whatever your injury is. Or it could be something that ends up being painful and chronic pain for the rest of your life because you didn't rehab it appropriately. And just because you go to a physical therapist's office and they tell you do this, do that, and you do what you need to do and you heal, doesn't mean that you properly rehabbed it. There's definitely, there should be a lot of attention put around how you do that and then keeping up with the mobility of it because that's the other thing too is that when you're healing from an injury, what'll end up happening is naturally you'll build up kind of scar tissue around that, which limits range of motion. And if you haven't been challenging that through the whole process of rehabbing your injury, then you're going to probably end up having long-term issues, which is what we would see as trainers. You would get a client that's in advanced age and they would be moving awkwardly or they have all these pains that they were dealing with. And then when you ask them why or what happened, they would refer to an injury that happened 30 years ago. And it gets harder to fix because it becomes more and more solidified the longer the person doesn't fix the issue. Anyway, speaking of pain. Yeah, you know, it might be feeling pain right now. The all these things that I just said, all these, no, did you notice anything from it? I didn't know. It's just mainly that I keep tasting me little greedy. I'm really hoping it kicks in. So earthy things in my chest. Yeah, no, you guys feel anything. I think there's some little fielders in there and some thorax. The ground up. I think you got hustled. I don't know. I think you got hustled. I just wanted you guys to feel the same thing. Sold it hard the other day. Hey, listen, I'm going to keep trying it and I'll let you guys know what happened. Anyway, so here's what I was going to talk about. So fake meat companies like impossible meat, maybe seeing some, some, some cracks in the armor. Oh, I read the article on the decrease in the stock. Well, Burger King is cutting the price of their Whopper because do you guys remember when we first started talking about it? One statistic that stood out to me when, when it started to blow up was that 90% or over 90% of the consumers of impossible meat and beyond meat and all this other companies, we're not vegans or vegetarians. They were, they were omnivores, people who didn't really care about just trying it out. Yes. It was all about novelty. Yeah. Novelty is going to start wearing off and they're going to start to feel some pain and Burger King's already, they already cut the price of it. It ain't any healthier. So you don't have that healthy lean on. Yeah, exactly. Even from a macro standpoint, you forget the ingredients, even from a protein's fat and carbohydrates, identical calories and everything else. But then when you look at the ingredients, I can very easily make the case that meat is healthier than that fake meat. What a risky, what a risky thing for like a Burger King or whatever to try and try. Totally. Cause you're like, you, you already have proven that your, your group of people that are showing up are omnivores at the, at the minimum or carnivores for sure, right? Because they're eating your burgers. Interesting meat. Right. And so what is your only angle is hoping? Can I, can we convert these people to like it as much as the original Whopper that also want to save the planet? It's all about, it just speaks to the propaganda of the whole thing. Yes. It's all about the novelty. It was a hundred percent. It's like, I'm here for meat. We have something kind of like me. It's not meat, but you want to try it. It's different. Okay. Once they try it, that's cool. I'm going to go back to meat now. I don't want to have that anymore. That's what's going to happen. You're going to see this novelty wear off and it's going to, with these sales are going to start to decline. Yeah. You know, do you think it'll stick around? Do you think that it'll be something that they always offer? I think I don't know if it'll be offered at fast food places. I think it'll exist because it's definitely the tastiest, you know, meat alternative, but it ain't going to be what they have. Have any of us tried it? Has anyone tried it? I haven't. You haven't tried it? No, I haven't tried it. I know it's, it's, I haven't been jumping up and down to go. Oh, I know. I know. None of us would be like, I would never be at a burger spot and be like, Hey, I'll have the one that's not really a burger. Yeah, exactly. I'll have the one that's pretending to be a burger. It's, um, uh, you know, what makes it different is that it act, they, they, they did something to it that makes it bleed. That's why people say, Oh my God, it tastes like meat. It's like beet juice or something. No, no, no, no. There's something else in that. I can't remember what it was, but it's the texture and the texture. And also cries when you squeeze it hard. That was the big, that was seriously the big difference. The big difference was the texture and the fact that it had that, that the blood to it, it simulated meat very, very well. And that's why, and so people eating it are like, wow, this is, and it's, it's palatable. It apparently, it tastes really good. But, uh, you know, it's funny is that you've brought this up several times. I guess I just haven't really thought about it or visualized it until you just painted that picture for me of the burger actually still juicing like red, bloody meat still. Like if you're like a vegan who is like super anti, yeah, wouldn't that turn you off? Yeah. Eating something that is like, it's, you'll feel bad at all. Closely resembles. I mean, it's just like what you just made us do with the ants. The reason why that tastes so bad is because you told me it's fucking ants. Yeah. If I didn't know that. Yeah. I mean, it's been powdered. I mean, that's what I love you guys so much. That's what you guys don't say shit. You don't question me or anything. It was the end of it though. Like I had no problem with it, but at the end it was like, you know, it's like all like grimy and most, mostly because you know that, right? So I feel like, you know, somebody who doesn't, doesn't want to eat meat to eat something that they've created to be just weird. I can't stand the thought of animals dying. I don't want to kill animals, but I want to pretend like I'm eating an animal and I want it to taste like an animal. You know what I'm saying? Yeah. I'd be like, you know, no, I don't want to. I'm not a cannibal, but I'd like that. Meanwhile, nobody gives a shit about eating it out of you. I'd like a sandwich that like has a hand in it. You know what I mean? Fake handle. Not real. It's like crave human flesh. I don't want to actually eat human flesh though. Cannibal burger. Yeah. And the reverse isn't true. Have you guys eaten any like meat that's been shaped into a vegetable? It tastes like a vegetable. Like bro, this is asparagus made from pure meat. It doesn't go that way. Isn't that crazy? It tastes just like experience. I love you guys. How much you guys trust me, by the way. It makes me so happy. Because I'm always giving you guys fucking weird shit. I'm always giving you weird supplements. I feel like cricket burgers would do well though. Cricket? We did the chips. Cricut protein. Remember the time we had it? Yeah, that actually tasted good. It was good. Remember the cricket chips? I do. You guys were all fans more than I was, but I wasn't, not like this ant powder you just made me take. That didn't work for me. Yeah, that was, I'm not a fan of that, but the cricket chips just reminds me of Ozzy Osbourne, the famous story of him like doing a line of ants. Yeah, he snorted a line of ants in front of who was at Nikki's. Pretty much, yeah, feel like that's what happened. You know, if you think about it though, the brilliance of cricket chips is that you can have bugs in your food. You know what I'm saying? Like there's no, like what does the FDA do? Yeah, right? When they do, when they go and they look in your shop or whatever. Cool. Load on the protein. We found some bugs in your, were cricket chips. Oh, never mind. You're good. You open a factory. You missed some cleaning standards. Open the windows and doors. Don't worry about it. Let them fly in. Let's go and save money there. Anyway, dude, check this out. Here's something crazy. Video game revenue. You guys want to, let's talk about this video game revenue. Actually, yeah, this will be an interesting conversation because I know that Xbox, at least Xbox, I knew, they weren't even profitable. Do you know that? That, yeah, they weren't. So Bill Gates used to do it just to have his hand in the market. Like he just kept his, because, weird. Yeah, yeah. So it was, it was never really a profitable, what it cost. Was it until they had like Halo and like bigger like video game brands? I don't know. I'm really curious what Sal's going to share right now, because I know that it's not as profitable as you would think it would be to make all these, you know, video games and distribute them. Okay. So what I'm going to talk to you guys about or report to you guys is annual total revenue. That's what I don't know. Video games. Well, hold on. So I'm going to make a comparison right for this. Okay. Annual total revenue for the NFL, $15 billion. That's a big, that's a lot of money. That's it. Yep. For the MLB, $10 billion. Also a lot of money for the NBA, $8 billion. So combined, that's like, what is that? $30 something billion dollars in annual revenue from both the NFL, MLB and NBA combined, which is huge, huge. Annual revenue for video games, $120 billion. Of course. $120 billion from video games alone. Dude, like some of these, some of these companies that, that produce these video games, like we'll sell more than like mega blockbuster movies. Oh yeah. Yeah. I think that, I think the top games now have surpassed. Like all the Grand Theft Auto releases have been like insane. Google, how profitable is Xbox? That is so curious. It makes me feel like the information that I had received has got to be so way off. If they're making, if they're grossing out. They've got to make money somehow. Right. That's what I'm saying. Like Atari struggling a little bit and that was like part of the thing I was going to bring up. They're trying to like pivot and try something out where they have like video game themed hotels. So they partner with the hotel chain. Okay. And like they're starting to roll these out, but they're basically, you know, for the nostalgia of video games, they're kind of supplying that within there. And they're also have like the major league gaming stuff, you know, on the live stream. And then anyways, they're trying to make it all themed out. That might work because our generation, it's all nostalgic. We all have kids. You maybe bring your gay. You guys want to go to the video game hotel or whatever? Yeah. Maybe. Who knows? Yeah. They're definitely trying something new. Okay. So here you go. Xbox gaming made roughly 11.4 billion in the fiscal year of 2019. Once again, accounting for less than 10% of Microsoft's total revenue for the period. Xbox quarter four revenues dip by 10% year over year to 2.2 billion. But Xbox one hardware sales crashed tremendously by nearly 50%. But it doesn't say what the profits are. No, I know. It just says revenue. Yeah. You got to imagine the profiting. Why would they be stupid after? Well, because, well, it's not stupid. It's just a play. What I remember reading, this was a long time ago, right? So I don't know how much has changed since I read this. This is probably, I want to say more than seven, eight years ago when I was more into all this stuff. And I remember reading an article about Bill Gates literally doing it just to have his, to not allow Sony to have a monopoly in that space, even though it means nothing to him profit wise, it's just so he can have a foothold in that space. Interesting. Yeah. And so, but again, I don't know where it's at. I mean, obviously they just shared right now that it's under 10% of their sales. It'd be interesting because I thought Apple like revealed to that they're getting in the game and with some kind of a, like a console that they're going to try and promote. I don't know why Apple's not. It's definitely. Oh, no, it's profitable. It says right there. It's definitely a profitable division, which is contributing its fair share to the company's $6.5 billion profit. No, it's, it's a profitable side of the business. Yeah. I don't think the article I read said it wasn't profitable at all. It was just very minimal to what you would compare to every Microsoft. I mean, they're not, I mean, it's, it's a chunk, but Microsoft is, you know, obviously, yeah, I know. They say it's less than 10% right there. They're gross, but I thought you're talking about billions of dollars. Yeah. Yeah. No, you're right. It's still a lot of money. Yeah. But that, but that's just huge, man. 120 billion, you said? Yeah. Yeah. That market, like, I mean, all those combined, fuck, you know, like they're just dominating. Dude. Oh, speaking of, of markets and stuff, did you guys see, or what do you guys think about that new Instagram page I showed you guys? Oh, you showed us. I showed you that. The influencers in the wild. I tagged you. Get out of here guy. This is me, dude. You guys are full shit. I tagged you guys. You're tripping balls. I'm the one that showed you on the phone and then you started following it. No, dude. No, it was all me. I swear to God. I tagged both you monkeys. I said, you guys got to see this and you're like, whoa, wow. Oh my God. It's growing fat. I showed you. I actually had the idea and I told them about it and then they started. No. Do you remember Justin? Yeah. Do you remember who told you what time it was? Really what happened? No, bro. I told you. I don't. Anyway, of course I'm following that page. The page is great. Oh, they're crushing right now. I think it's great. I think we need more pages making fun of influencers. It's tasteful how they do it. I think it's really good. All they're doing is videoing people doing their thing out in public. I think it's great. I was telling Courtney about this like such a brilliant, like somebody found gold because the fact that now they can just ask for videos and so people are just like in a look for opportunities like, because you see it all the time now. You see people like in front of the gym mirror like getting ready for like, you know, their little spot on Instagram or you know, a couple like doing weird shit out in nature and this is happening all over the place and people are capturing it now and now they can put it in one place. This is like, how Tosh pointed out. He just gets all his like content handed to him. It was a great show. My favorite one was the girl. Barstool shared it. It was the girl in the big aquarium. You know, when they have the water kind of splash and she's like, and the guys fill her boyfriend on whoever's filming her. Yeah. And she's like moving slowly. Well, that's how I found it. Yeah. It wasn't you guys. It's hilarious. No, it's a, it's a, it's a great thing. It's funny. I remember this watching the evolution of this like, and it was right around the time that I was really training like for competing where I would come back into the locker room and you know, it was, you'd start seeing these people like talk into their phone in the bathroom or videoing themselves in front of the mirror. And I remember the first couple of times of being kind of weird. And then it got to the point where it became so normal that other people were courteous to that. You saw somebody who was videoing from the mirror. You didn't walk in their, their video. You let them finish talking to themselves or whatever to where they gave like this little, little courtesy to do it. Then it gets to the point where there was actually multiple people waiting in line to use a specific mirror because the lighting was so good on that mirror that I know what you're talking about. Oh my God. There's that one mirror at the goal. Dude, me and Courtney were going out to eat and we literally like we're walking past this guy that was vlogging about going into like review the, the restaurant. And I was just like trying to like squeeze past him without like getting in his like camera and everything. I'm like, what is this? Dude, how times have changed? Imagine if in the nineties when we were kids, you went over somebody's house, some new friend, you're like, oh, I just met this dude. And you went to their, and you won't hang out with them. You went in the room and they had albums of pictures of just themselves. And videos of them talking to the camera. You'd be like, the closest thing to that was, I'm going to get killed. I partnered with this guy and we ran boot camp together and everything. And it was the funniest thing ever because I remember going to his house and this guy was very self confident. You know, he's a very like, you know, like I got this kind of a guy. We get inside his house. He has posters, not just one, but like multiple posters of himself with his shirt off, like pretending to run up a hill. And I pointed it out and I'm like, what the fuck is this dude? Is that you? And then he didn't even get embarrassed by it. He was like, the job, right? Cool, right? But you know what though, that Sal brings a good point. I mean, that's like Instagram is the digital version of that. 100%. You know what I'm saying? It really is. It gave all the douches in the world a platform. Good job. First question is from Julius Lupu. I've seen people do rows, rows pulling their traps together during the motion while others let their shoulders roll forward. What is the correct way to perform a row? This is a good question for us to discuss. Yeah. So, you know, I love, I used to love, I still do. I loved rows, rowing, especially cable rows with my favorite exercises to show my value to a potential client in terms of being a personal trainer because rows are often done wrong. They're often done wrong by most people, especially when they first get started. Now, when you think of the motion of the row and the target muscles, you're working the lats, you're working the mid-back muscles, like the rhomboids and the mid-traps, you're working a lot of the back. And the idea when you do a row is to, when you're, and there's different ways to do the row, when I'm training a new client, oftentimes I'm having them sit super upright. They're pinching their shoulders back and then they're rowing. And I'm minimizing the shoulders rolling forward and pinching back. You see if they can control themselves and stabilize in that position first. Yes. Now, as they get better, the best way to row is when you go forward, go ahead and let your scapula roll forward. Go ahead and roll forward a little bit with your posture. Not as exaggerated as like the way Arnold did it in Pumping Iron, but you want that full extension and then full contraction. Then you reverse it. When you row the weight, you pull the shoulders all the way back. You squeeze and then you repeat the rep. Well, and the reason why we do that is because most people can't stay connected to the lats when they roll the shoulders forward. That's what happens is that when you're first teaching the mechanics of a row, it's really difficult to get somebody to even understand to retract the scapula. Like that, just that in itself is- You have to put your hands on them. Right. That's like the first step is like understanding, hey, when you pull in, you're not just pulling with your arms, which is what most people do if they've never been taught this movement. You need to retract the scapula and squeeze the back and pull with your lats, right, and your rhomboids when you pull. So we're teaching, you're trying to cue that. That right there is already one piece that you first have to teach. Now, how I teach it and then how you see me do it is totally different. Well, why? Because I can stay engaged. I can keep my back engaged even as I let my shoulders roll forward. So that allows me to take the lats, the rhomboids through its full range of motion. So for me, I can do that, but most clients that you teach. So the truth is both of them have a tremendous amount of value and in the process of teaching a really good row, I'm going to teach both. I'm going to first teach somebody to stay in that position, to stay retracted, to get that understanding of what retracting the scapula feels like and that understanding how to engage the back and not pull the weight all with your arms. Then once I've got them to really, and that's going to be for a while, like I'm teaching that way for probably months to a beginner. And then once they really where they start commenting like, oh my God, my back was so sore and oh, I feel that so much more. I don't even feel it in my arms. Okay, now let's advance it a little bit more. Now, let me teach you how to let the shoulders roll forward and come back through full range of motion. So we get the benefits of that. Because otherwise, momentum is going to sort of take over, you know, in that initial like experience. And they're, you know, like having the weight kind of pulling you back and then their whole bodies kind of go with it naturally anyways. And to be able to first train to control and stabilize in position is crucial before we then advance with that second. It also reminds me of the little pushback. So one of our more viral videos we've done is this video that I did on the only way you should be doing a dumbbell bicep curl where the title was catchy just to get attention. And what I teach is a split stance bicep curl with your shoulders in a retracted position and you only come up to full flexion of your bicep or where you're basically the dumbbells by your chest and I don't allow the shoulders to rock. Well, of course, what I got by all the trolls are the nerdy kids that wanted to show how biceps actually help with shoulder abduction. Right. That want to act like they're really smart and make me look stupid that I don't understand the function, the full function of the bicep. It's not a matter of I don't understand that what I understand. I understand it very well, but then I also understand what most people do when they first learn that movement is they rock the elbows and shoulders and they end up using too much shoulder and they start using very little of the biceps. So I always coach and teach those mechanics first so they really get the understanding of activating and using only the biceps. Then as you get advanced, like if you look at Justin, Sal or myself, probably live biceps, you don't see us doing bicep curls with that strict form. We allow that little bit of shoulder flexion because we understand that it will take the bicep through a full range of motion, but we also know how to stay connected to the muscle no matter what and not let the other ones take over. So there's this is a shit that I don't like about Instagram and what a lot of coaches do is instead of them trying to fully educate people on the reason of both or how they both had value, they divide and do camps. They have hard stances on things that have multiple interpretations. Right. Like I seen a guy do in the video, in fact, I think what prompted this question as I was tagged recently on this video of some trainer coach guy that's talking about anybody who says that you should keep your shoulders in a restricted shoulders back position through the row is an idiot and he's targeting and talking shit. Well, I agree with him that you should take it through full range of motion, but I also understand my audience and understand that a majority of people that don't have those mechanics down really well, that you teach them to do that and then they don't do anything with their life. It all depends on the person. It took me a long time to get to the point where I could do a cable row and bend forward, even at the waist, get a stretch in the lats, activate the lats, pull back, shoulders start to pull back and I squeeze everything. Took me a long time to really be able to do that and stay really connected to the muscles of my back. So I don't teach it. I never taught it that way to my clients. So they never had clients that were really that advanced until much later in my career when I've trained people for years, but initially, you know, the way I would teach most people was to sit upright, pinch the shoulders back, activate there, hold that stable, and then do your row. Don't let the shoulders roll forward too much. Later on, as they got better, then I would start incorporating, you know, certain elements. The biggest mistakes people make with a row are shoulders roll forward when they pull back. So this is a mistake that nobody should make. I don't care if you're beginner or advanced. When the handle is touching your midsection or coming towards you, your shoulder should come back with that handle. Don't keep the shoulders forward. Otherwise, all you are is working as lats and you're not working any of the mid-back muscles. The second mistake I see people making is that they shrug their shoulders. So when they do the row, they pull back and it's like they're trying to touch their ears with their shoulders. And this typically happens because they have a weakness in the mid-back. So the next available muscle takes over, which is the upper traps. And why is this a problem? Well, first off, you're not developing the muscles that you're trying to work. But number two, if you keep rowing with shrugged shoulders, you will notice neck pain, potentially neck pain in the future. At least the risk of it will increase pretty high. Next question is from Matador30. How would you strength train for endurance events like marathons where low body weight is key to running faster? Okay, so first off, strength benefits everybody. Okay, strength is a foundational physical pursuit. So if you're an endurance runner and we kept everything equal, your same body weight, you know, everything's the same. The only difference is I added 50% more strength to your body. You are going to notice a dramatic increase in your endurance. Strength contributes to endurance. So it is an important component of your training. That being said, if you want to get really, really good at distance running, the vast majority of your time should be spent on improving your ability to run for distance. In this case, resistance training typically is, you know, once a week of traditional resistance training, and maybe correctional exercise added to that, you know, like priming stuff. And that's pretty much it. I've trained quite a few marathon runners. And when I would do more than one day a week of traditional resistance training, because marathon training is a lot. You're running miles and miles every single day. You're doing lots and lots of road work. And if I threw two days a week of resistance training on that person, oftentimes it would be a little bit too much. So what I would do is one day- Well, I may even prioritize mobility over that, to be honest, just because of the sheer like repetitive stress that you're continuously placing on your joints. Because inevitably, you're just doing one thing that whole time for a very long period of time. And to be able to then reinforce and help to, you know, build more support and stability around the joints is going to be crucial. That obviously strength training is a component to that. In terms of gaining size and more muscle, like, I mean, a lot of that is going to be derived from the nutrition, though. It also matters if you're a marathon runner who wants to be stronger, or are you somebody who wants to be strong and then also wants to marathon run? Right, right. Are you trying to get better at marathons? Right. So it depends on how you answer that question to yourself. Because if you come to me and you're somebody who is a marathon runner and you just want to build some strength because you know that you've heard us talk about the importance of strength, then it does have carryover and it's going to benefit you, then the training looks like what Sal or Justin's saying. Maybe one day a week of strength training or maybe even to Justin's point, mostly mobility because all those things are going to help build strength while complimenting your marathon running. But if you come to me and you're like, hey, I really want to get stronger, but I also love to run marathons. Like the conversation is different. I might have you strength training two to three days a week and then on your off days, we're progressively increasing our runs so you can run a longer distance. But my priority is building strength. So it all depends on what's more important. They're conflicting. Although strength has its carryover, they're conflicting messages that you're kind of sending the body. I want to be very good at long endurance, which is going to train your body to be very efficient metabolically. That's really challenging when you're also trying to send a signal. I want to build strength, build muscle, which is the opposing signal. So it's about what is more important to you and then you prioritize the programming around that. Now best exercises in my experience with marathon runners. And of course, it depends on the individual. So I'm going to give you some general answers. I love lunges for runners in general. I love lateral lunges because running is such a forward, sagittal plane only. Yeah, it's all it's all moving in front of you. Lateral movements. So like lateral lunges, I like lateral sled drags. I like doing with my marathon runners. And then marathon runners typically benefit tremendously from really, really good back strengthening exercises. Running can really cause if for anybody who runs a lot, you know, you get that kind of forward shoulder posture that can get exhausting. It can cause some neck strain. So I like to strengthen my marathon runners with, you know, rows, you know, single arm dumbbell rows or cable rows, just to strengthen their mid back. And then of course, core training, core training, you want to do some strength training for the core. And it's funny when I had a couple runners that I trained for the Boston Marathon. And it was funny, if I trained their legs really hard, they were able to right after the workout, go and run, you know, 15 or 10 miles. And they'd notice a little bit of a decrease in performance, but they're for the most part, they're okay. If I trained their core really hard, they couldn't run that day. That's how important your core strength is to that long distance type of repetitive running motion, because it's good what connects the upper and lower body. So core, strengthen your core. Because when that fatigues, I mean, you're just basically like running on, you're sitting on your joint, you become super inefficient with your running, and you're just exerting a lot of energy trying to run, you know, long distance. I also see a lot of value in addressing ankle mobility and foot strength stuff because what's really common that you get is issues like peronials or you get issues with shin splints. Oh, tibialis raises. I love tibialis raises for running. Right, working dorsal flection. So focus on working a combat stretch. So this is very, very common that you get shin splints or have any of those issues I was mentioning from running and that repetitive movement. So addressing good ankle mobility and foot strength is a must in programming for me for somebody like this to help support that. Now I'll tell you what, if you're a runner, one of the best programs you can invest in that will make a tremendous impact on you is Maps Prime and Maps Prime Pro. What you would do is going through Maps Prime, for example, do the compass test, identify what your priming session would look like and then do that before your runs, forget the resistance training, do it before you do your runs and then watch what happens with your running performance, how much smoother you feel when you run because you primed appropriately. It'll help to establish better patterns for you getting out there in the run. Next question is from Prime and Glory. What are your favorite ways to use a sled for your training and for training clients? Oh, Prime and Glory, good friend of mine. Okay, sled is a, in my opinion, for me at least, was a game changing piece of equipment that I didn't utilize until much later. I didn't understand its value until much later, mainly because the gyms and stuff that I worked in didn't have sleds. Sleds require some kind of a space that you can drag them across, either fake grass or bring them outside. So I just wasn't exposed to a lot of them. But once I started using them later on, and once I started using them on my clients, holy cow, the performance benefits that they would gain. Part of it, I think, has to do with the fact that it's so functional. You're pulling or pushing something and moving through space kind of in a similar way that you would in real life. The other part, I think is that- Your body knows how to do that well already. And I think that that's something that differentiates, like having to learn the skill of a squat, for instance. That takes some time for people to really build and develop that skill where this is something that's almost immediate. And so if I had anybody with any kind of knee issue or anything that was a little bit where it inhibited their performance on the squat, that was another great alternative for me to then still build up leg strength and drive simultaneously while we worked on the skill of the squat. Oh yeah. You could have most people, unless you're dealing with someone who's very, very deconditioned or really bad issues, most people can push a really light sled. You could get the average person and say, okay, you can't squat yet. Your lunges, we've got to be very careful. But I can have you hold these handles and just push this sled here for 15 feet and then that's your exercise. And the strength gains that people would get were exceptional. I know Joe DeFranco, he showed how the sled improved athletic performance, heavy sled drags, which now is a staple with athletic training. You guys have a personal favor that you guys like to use? I love knee extension. So I like actually pulling the sled. Focusing on the quads? Yeah. Focusing on the quads where I sit down in a chair like 90 degrees and then I'm actually doing knee extension walking back. To me, I would way rather do that. If I have a place to do sled drags and I was even thinking about doing leg extensions on a machine, I'll be doing sled drags. Plus, I love the cardio benefits that you get from this way of strength training too. Of course it's great and it's functional. It's great for building strength. It's great for athletic performance. And then it's also great for the cardiovascular endurance too. Your heart gets pumping when you push that sled. Well, earlier you mentioned lateral sled drives. That was like a staple for me. It was just because of the fact that moving laterally to begin with is just not a whole lot of exercises that you can pull from. It's like a small category. And so this was one of them where, again, it's functional. You intuitively can know how to move sideways while something you're dragging behind you. And then improving on that helps then to then give you more stability whenever you're just squatting with both feet. Yeah, I would say I noticed the most benefit from lateral, like karaoke or lateral pulling. Basically, okay, so lateral pulling basically means I have something attached to my waist or I'm holding something with my upper body. And I'm pulling a harness. Yeah, and I'm pulling the sled, but I'm walking sideways. I'm either walking sideways by stepping out, bringing my feet together or pushing off, then bringing my feet together or I'm crossing my legs or crossing in front, which is what I like to do and then step sideways. That one right there is one of my favorites. Now, the one that I like the most, because it's the most fun, are explosive sled pulls. I like to get a long strap. I like to sit down in a squat, stand up, and yank a heavy, as hard as I can. And that's just because of when I did judo as a kid and jujitsu, that ability to pull into you is really important. Well, think about that for power. Using rows for strength is great, but now how do you make that more explosive? That's a great way to make that great exercise more explosive. Yeah, I would say if you own a home gym, of course, most important barbells, dumbbells, a rack and adjustable bench, the next piece of equipment that I would say that would be a valuable investment would be a sled, especially when you could push outside. I think that that should be a staple and a lot of well put together home gyms. Next question is from Lily Boe, 1985. You pretty much always recommend weight protein, but I've heard that it could be damaging to the kidneys. Could you comment on that? Do we recommend weight more than we do non-weight? I feel like we don't, actually. I mean, I talk about weight personally because I prefer weight, but I mean, Sal probably does more than talking about weight. Yeah, he never mentions weight because it's tummy. Yeah, I can't do dairy. So I do plant protein. I do the Organifi plant protein. That's the one I use on a regular basis. So it's surprising that this myth still exists about high protein diets or high protein intake and kidney damage. Yes, the kidneys filter out protein. They do adapt as you consume more protein and they're able to filter out protein. Didn't this stem from the adkins blow up the first time? That was part of the pushback or whatever. Right, were people having kidney failure and stuff? No, no, no, no. Oh, they weren't. No, maybe kidney stones, which is different. They haven't traced it back to that. No, it's not high protein that has more to do with the fat content and mineral content in certain people's diets, but no, your high protein diet is perfectly safe for somebody who's got normal functioning kidneys. Now, the reason why this myth exists is because if you have kidney problems, if you have kidney failure or your kidneys aren't working right and you go to the doctor and they figure this out for you, one thing that they might do is reduce your protein intake. And so then people thought, oh, if I have bad kidneys, I have to eat less protein. Therefore, protein is bad for the kidneys. No, it's because the kidneys filter protein, if they're not functioning well, not a good idea that you want to give them a break. Yeah, but if you're a normal person and your kidneys are functioning normally, a high protein diet is perfectly safe for the kidneys. Now, I'm not talking about insane amounts of protein like some pro bodybuilders will consume where they're doing two, three grams of protein per pound of body weight. I don't think there's any studies to show what that'll do at all. So I can't comment on that, but there's plenty of studies to show that eating, you know, half a gram to one gram to one and a half grams of protein per pound of body weight, which is a lot. So if I'm a 200 pound man, that's 200 grams of protein a day. It's a decent amount of protein, perfectly safe. There should be nothing to worry about. Now, whey protein is an exceptional protein source. Gram for gram, it's the best, right? That's where all that's where all the communication around this depends on the way you measure it, egg protein through other, you know, measurement standards. Maybe someone can make the argument that it might be better in some cases. Of course, it depends on the individual. But the reason why whey protein tends to be so good is because it mixes easily. It's convenient. It's got high levels of branched amino acids. But when your protein intake is high, that doesn't make that big of a difference. You know, I think we talk a lot about protein sources. It matters more if your protein intake is low than if your protein intake is high. So if you're eating one gram of protein per pound of body weight, then the protein sources don't make that big of a difference if at all, if you're consuming a low protein diet, well, then it makes a difference. Then it makes a difference. Then you really want to have high quality animal proteins or whey protein in your diet. But if you're eating high protein, doesn't make a big difference. Now the good vegan proteins that are out there have multiple sources of protein. So if you get like just pure hemp protein or pure soy protein, you're not dealing with a protein that's that good of a quality on a gram for gram basis when you compare to like animal proteins or whey. But if a company like Organifi did this very well, they took multiple plant sources with complimentary amino acid profiles and put them together. Now you have a blend and you have a very high quality protein powder. And no dairy. With no dairy, right? So now if you have dairy issues, you're totally fine. But it's funny how whey protein really became this big staple in the supplement space. It used to be what they threw away. Yeah. Well, wasn't that the why? Like it became popular. It's like, what can we do to also repurpose this? Well, not exactly. That's because the sub movie gets into it a little bit of like what made it really be popular is what Sal said is how well it mixed. Yes. The stuff they were using before was all clunky. And then when they found out the science proved that it was actually better. So it was better and it mixed better. That's what made it really explode. Yeah. But it was, it was considered the waste from a lot of these these farms, they would throw the whey away. So it turned out to be, you know, pretty, pretty awesome from because before that your protein powders were just milk. I know, imagine being one of the first companies actually to make that pivot and utilize that to sell, like how much that probably changed their business. Oh, game changer. Because I remember that the cutting edge protein before whey was egg, it was egg white protein. That was the problem with egg white protein. Have you guys ever tried egg white protein? Oh, dude, like, I remember it just stinking for one. And it just it's because of the, I don't know if it's the sulfur compound, you know, there's lots of sulfur forces. And then yeah, that's what I mean, that coming in and out at stunk. Yeah, it's not good. It's not good at all. So whey much more than normal. Whey crushed it because it was just an easy mixing. Again, other protein sources now are catching up because of technology and how well they put them together or whatever. So now you can get a vegan protein that Doug is just as good. Doug, did you just pull up? Is that what Organifi has and all that? Yeah, it's got pea protein, quinoa. There's pumpkin seed in there. Scroll down a little bit more coconut. Yep. Yeah. I mean, they have a blend pea protein, by the way, has got a great amino acid profile for a vegan protein. It's one of the better ones. So good stuff. Very cool. Anyway, go to mind pump free.com and check out all of our guides, resources and books. They're free. So we're offering them all free again. It's mind pump free.com. You can also find the three of us on Instagram. You can find Justin at Mind Pump. Justin, you can find me at Mind Pump Salon. Adam at Mind Pump. Adam