 You just clicked on the number one fitness health and entertainment podcast in the universe. Guess what? You just won. This is Mind Pump. In today's episode, we answer four fitness and health questions. One of them live from one of our listeners But the way we open the episode is with an introductory portion Uh, this is where we talk about current events. We talk about our sponsors We make fun of Justin all the time. Uh that part of this episode is 48 minutes long Then we got into the questions. Let me give you a rundown So we open up by talking about the monolith that showed up again somewhere else. I think Romania Wow, um, and then big foot statue got stolen in Justin's hometown and never brought it up on the podcast Man really blew that one. Is he the guy who stole it? Yeah, I don't know Then we talk about the stress of parenting and how our parents beat us with shoes Uh, we talk about how hbl max is going to be showing, uh blockbuster films that are going to be released on there Instead of in the theaters because you know theaters are closed probably forever Then we talk about smoking marijuana indoors Justin did that. I have a story almost got a troll for that adam talks about getting razor blades and toiletries From public goods. By the way, public goods is a company we work with you can get all kinds of products there Very inexpensive very eco friendly But we got the craziest thing going for you right now Okay, if you sign up under our coupon code you get $15 off your first order It's like free money you guys, but here's the kicker. Uh, there's no minimum order So you can go on there buy $15 with the stuff get it for free. Here's what you do Go to public goods.com forward slash mine pump and then use the code mine pump and then get hooked up Uh, then we talk about giving Ned hemp oil to Justin's dog his dog is a little anxious Freaks out a little bit. He squirts some of the uh, ned hemp oil into his Dog food in his mouth. Okay, and it calms him down a little bit By the way, uh, ned is a company we work with and of course we have a discount for you They're the best full spectrum hemp oil you can buy there's a lot of fake garbage out there If you're gonna use hemp oil go with the real stuff Go to hello ned.com h e l l o n e d dot com forward slash mine pump Use the code mine pump for 15 off. You can also use something called brain f m to calm yourself down or increase your focus He also talked about that in the episode Go to brain dot f m forward slash mine pump get 20 off all their stuff Then we got into the fitness questions. Here's the first one This person wants to know how we feel about at-home workouts with only dumbbells By the way, most of our maps workout programs have a dumbbell only option I know a lot of you can't work out in gyms right now So if you've got a program like maps anabolic or maps aesthetic or maps performance There is a dumbbell only version you can find those at maps fitness products dot com The next question This person wants to know look if you're not chasing soreness. How do I know if I'm tearing my muscles down enough? The third question this person wants tips. They're a female ectomorph. In other words, they're hard gainers So they're skinny female They want to pack on some curves and some muscle and some strength So they wanted some tips The fourth question was live from one of our listeners Jill Millard called in from michigan wanted to know how to Activate her shoulders and side laterals without overworking Her traps. Is that some powerful traps? Yeah, Justin loves a girl with good traps. That's right. Um, also look We designed workout programs meant for 20 years. We were personal trainers. We didn't have a podcast We weren't media personalities. We worked with people one-on-one. We were became experts at designing Very effective workouts for different people. Here's the thing Just working out will give you some results. But if you work out right, it's a totally different ball game. Okay Most programs sold online are crap. They're promoted by Instagram celebrities these Fitness people that really don't know how to train other people They probably just know how to train themselves or just starve themselves. Who knows? But our programs are designed by real personal trainers. Okay, so here's what you're gonna do Go to maps fitness products.com. Look at the different programs Find the best one that works for you sign up for it You have 30 days try it out if it doesn't blow your mind You get a full refund again. That's at maps fitness products.com and it's t-shirt time Shit, uh, you know, it's my favorite time of the week. Yes, indeed We have six winners three for apple podcasts three for facebook The apple podcast winners are sj jordan 27 Melanie 26 10 a b san diego And for facebook we have christina van cleave marissa lane jones and kelsey lunsford All of you are winners. Send the name I just read to itunes at mine pump media.com Include your shirt size and your shipping address and we'll get that shirt right out to you We got you kelsey. Wasn't there like an old like rumor that one of like the metallica amble Hold on. Hold on. Hit play. Doug. Let's record this. Well. We need justin. No, we don't dug You can all you do not need all three of us on the mic to start the recording justin cut times in Hey, it's okay. It's real. It's okay. Okay, it's real Wasn't there a a metallica or a madonna album that was was known You could play it backwards and like some demonic shit with a lot of albums had stuff like that Yeah, I haven't heard that. I thought it was metallica or madonna. I've actually heard the Beatles That's a big range there, by the way I mean, I'm not saying a bunch of albums between those are the two albums It was a madonna album and a metallica album. I thought or one of you so back So that's that all started during the era of records Right, because then kids would have the records at home and then they put their finger on it And then they'd make it go backwards Yeah, yeah, yeah, more shows Oh my god, is it true or no? I mean is it is it like uh, I think you can hear whatever you want to hear Is that what you think? Yeah, I think it's like the purple dress thing that we do now You see remember you see nothing going viral right back. What's that? That's been you know, the there's like a picture of like a dress and it's like a certain color And there's a 50% of the people will see one color 50% will see another color. Yeah, that was a dress Okay. Yeah, I remember something like that like floating around Yeah, all this how you look all confused. You don't remember seeing that the dress that looked different from one person to the other Yeah, yeah. Yeah, I remember that. Okay. We actually like you speaking of weird stuff. Are you guys important now? Are you guys? No, no, are you guys familiar? Okay. Of course you are you guys know the cartoon? What's it called with Elsa and yeah frozen frozen? I was gonna say snowed in wow you knew that Really quick there guy. I have a daughter a daughter. Yeah He also has a Life-sized doll. Yeah, he also has a disney fetish. That's Forget that he has a daughter. He's constantly letting it go. So anyway, this mom bought an Elsa doll for her daughter And uh, it was broken and this is the sounds. Let me see if I can get it to play here These are the sounds that the Elsa doll Was making. Oh, I can't wait. Is this real? Yeah Really? Yeah, dude. Wow. The mom was mortified. I think that's a different kind of doll So is it let it snow? Is it okay? What is it supposed to say and is it just caught in a loop? It's not going all the way through. I have no idea what it's supposed to say. All I know is the article didn't say that It's probably or did you just read the caption? It's probably let it snow or you know You know, whatever it's definitely not that. I think it's let it go. It's time for oh let it go It's not let it snow Let it go is even better Let it go let it go everybody let it go. Hey, dude You know the monolith that we talked about? Yeah, that aliens put is there another one, right? Obviously aliens put it there, right? There's no other explanation. Yeah Obviously, um, they found it in somewhere else Totally a movie thing. Oh, I feel like somebody else sent me something I think it was like tescadero or something where they actually like Repeatedly put up a monolith just like that. Yeah, okay. So I'm surprised you didn't know this I'm actually a little disappointed. Wow. I'm gonna bring something up. It's disappointing now. You're just like you're attacking me Yeah, okay. So you live in santa cruz. I do. Okay, you know, shut up. It's not hold on a second. You know that Got excited aliens are in santa cruz. You know felton. Yeah, you have the whole area Why didn't you tell us that there was a big foot statue that was stolen and then they found it in the santa cruz mountains It was a big deal over there. Oh, yeah. Well, I knew it was stolen. Didn't I bring that up? I did you I feel like I might have uh, well, maybe I forgot I don't remember that although I do too. I brought up talk about weird shit like that Yeah, I did bring up that it's there and it's like a monument, you know for felton especially the whole land And then they found it again in the santa cruz mountains. I didn't hear that they they found it because I knew it was gone Yeah, because our conversation the other day about bigfoot got me excited. Yeah, and uh, I looked up bigfoot again Where was it like it was just in the forest somewhere I'm gonna I think it was on the side of the freeway. How long ago was this? Uh, let me see I'm gonna find it like years ago. Like how dare that person. Yeah. Oh god. I lost the link. I don't know It was somewhere. What was it that was it a long time ago or is this recent right now? Oh, this is recent and you didn't know. I mean, I did know I just didn't bring it up. I guess We didn't disappoint in you a lot lately. You guys I mean I started started with the star wars thing now this So did you know that they had bigfoot sightings in florida, but they don't call it bigfoot there Skunk ape a skunk ape. I haven't heard a ape is the name in florida Just because it's stinky. Uh, apparently it smells really bad, but that's what a lot of them that's a sign of a bigfoot Squatch. Yeah. Yeah. Yeah, they got stinky squash. I'm telling you dude. The sightings are everywhere adam One day we're gonna find one and you're gonna feel like an asshole Oh, yeah, dude every like story I've heard about like people that I've seen sasquatches It's always like I smelled this like putrid smell and then and then this weird guttural growl like in the distance Wait a second you guys hang out with people that claim that they've seen bigfoot no I know two people like legitimately that have like sasquatches Really? Not your face. I'm not even joking. So by the way, those are all this says a lot about your circle of friends I they're not my friends. My brother's face. By the way, those are also symptoms of a stroke I had this I started smelling weird things We should get them checked out. I'll pass it along. So the skunk ape also known Also known as the swamp cabbage man Swamp ape. This all sounds like fromundas. It's stink. Yeah stink ape, florida bigfoot, louisiana bigfoot Mayaka ape swamp, swamp, squash and mayaka skunk ape is a human-like creature said to inhabit some southeastern u.s. States What about the chupacabra? Chupacabra is totally different. I know. Yeah. Chupacabra is a But it's mythical. Isn't that like a mexican monster? Yeah, it was like I don't should know about that I know nothing about that. I'm not enough mexican. I guess I know the folklore. Did you did you ever get a chancla thrown at you? No. Wow, you're not. What is that a chancla? Yeah That's a slipper slipper. Oh, no. Yeah, you never had a slipper thrown at you? No Wait a minute. I thought you grew up in an abusive household Are you making this? My mom used things much heavier than slippers She would say slippers are for pussies Yeah I remember one time my my mom's gonna hate this. She's enlist anymore. It's all right So my my brother was a terror when he was a kid like just A bad kid and we were at the grocery store and he was going nuts and he decided to run down the aisles And stick his arm into like the cereal boxes and just knock him out. Yeah So he's running Do you remember? Uh, let's see. He was probably five or something like that, right? And so that would be hilarious to see right so, okay You got to remember my mom had four kids and she used to do and this is funny I had these conversations with jessica although i'm careful because I don't want to make her feel bad Because jessica has a newborn and it's very challenging and then sometimes i'll be like, man I don't know my mom did it with four kids and then I realized this make her feel bad, right? But I it really is crazy. I don't know how I don't know how she did it. Yeah four kids, right? She used to take all of us grocery shopping All of us the baby is a nightmare Go with one kid one kid grocery. I don't know what it is about grocery shop I think it's just because they get so excited because they see all the colors and they just want all the shit You know, they do it on purpose They advertise that you ever go walk around the grocery store at the child's level and just look at all the shit that's put in front of them Yeah, they do on purpose But anyway, she had a baby which my youngest sister my brother the terror My oldest my my other sister and then me the responsible one Well, anyway, my brother's running around knocking shit off and she just I think she just had it You know and there's a few of these moments where she just lost her shit Yeah, and she took her shoe off and a cry in the grocery store. Wow as he's running hit him in the leg This is a cut. Yeah, my mom definitely lost her shit a few times. Yeah, and for us it was like You know get over here like and then we would run away, you know and do shit like that And then so she got so frustrated one time that she just grabbed You know my brother by arm and myself and then like dug her nails and I was like, ah, you're staying here I'm like, oh you're hurting me Like wow, dude, you remember when you see I remember as a kid they were just a couple times where I remember thinking Why are you like I was like, you know obviously to understand the stress of being a parent So I'm like, why are you like losing your mind? I just actually said that to my mom once because she got so mad at everybody and she's Well, how old is your mom at this point too because our parents were much younger when they had it, right? My mom had me when she was 20. Yeah, see that's crazy that to me That's the most crazy part is that you know imagine being uh in your mid 20s and managing four kids Oh, that just You're you're barely you're not even manage yourself. Yeah, you're barely figuring your own shit out by yourself You know i'm saying much less trying to figure it out for four other people. Well, at least you have a lot of energy though Imagine having four kids now Yeah, I see I disagree with that argument right because that's an argument that people always try to make about Oh, you know if you wait too because people would say that to me Right as I was getting older and not having kids like, you know, aren't you worried? You're gonna be able to play basketball. Listen that listen that I won I will because I'll stay healthy and fit So still be able to play basketball with max when he's playing But it's the the wisdom how calm you are at this age versus what you were 25 The stuff that frustrates Frustrated me at 25. I give two shits about at this age So that that to me is way more powerful With kids and when having kids is all about patience Patience with your partner patients with the children or child So to me that's where age really benefits the you and to me that's more valuable than oh, you know, I'm gonna be 55 years old with my son's wanting to play basketball. Well, that's okay It puts a little pressure on me to stay healthy and fit, but I like that pressure I'd rather have that pressure than the pressure of oh, I'm 25 and I've got to completely rearrange my 25 year old life that I was going to Vegas and doing shit now And I'm so selfish and now I have this child and now I fucking deprive him and then you're gonna be putting on the knee sleeves From the bengie all over Get ready to play the ball. I know you gotta do all that. I don't know though. I say I like that though Don't I don't do don't you guys as parents who have kids that are still coming up, right? Don't you like I like the pressure of I want to stay healthy and fit because I've got a young kid I'd rather that oh, yeah, just to keep up and like I told them I'm like you're not going to catch me, you know, strength wise like I just keep throwing that at them to Kind of challenge them. I'll always be stronger. I'll be 70. I'll be 80. I'm stronger in you You're gonna get your ass kicked one day. Of course. I'm going to yeah, it's like it could be a long time Yeah, but it'll be a long time. I remember the first feel bad I remember the first time I beat my dad at anything physical and it was a actually was depressing We were we were grappling or whatever and I got him an ankle lock and I tapped him out for the first time I think I was 18 or 19 And it was really weird afterwards because my hero is a dynamic I just beat the my hero, you know, and I remember walking away being like, oh man Yeah, you know just crushed him young lion beats old now. How did dad handle it happen? He was he was fine. He was proud Here's the thing about my dad, uh, you know, he just turned it up a couple notches the next time we went He's pretty He's pretty okay. You got me that time. I don't remember when I had that You know, I think I was still small enough that my dad could handle me why I lived at home So I was I was out by 17 and I was still Small enough that he could get me like at 17. I was six foot about 135 150 Yeah, like he was to run around in the shower to get wet. Yeah, he was he was 200 He was shorter than me, but 200 pounds and strong and he's a man. Yeah, he's strong I mean he was a contractor his whole life. So he got that Forearm strength. He could he could wrap me up and hold me. I couldn't do anything So it wasn't until I was in my 20s before my dad just relied on his size, you know always And so that was like sort of like his gift but also as a keely's heel because he never really like Trained to maintain the strength and that was all I did. Are you sure your dad can't whoop you still? No way, really? No way. I don't know. I'm gonna call him. He's pretty big. Calm, dude. Yeah Wait, don't call him. We'll set up the mats, dude. We'll do this I know I feel like if we were talking to him, he might say a little different story right now Yeah, so might some of them a headlock. My dad had just got a bunch of uh, uh Cement mail sent to his house, right? He's doing some some work and there was some kid delivering it some 20 year old kid And these are like 75 pound bags of cement. I remember my dad's Arthritic he's older now But still to still freaks trips me out So and my mom's taking a video of this because she sent it to me. She's like, look at your dad So he sees this kid loading up these bags and carrying them in the back there like double up or something, right? So so so my dad goes out there. Yeah, so my dad goes and just stacked cute He's stacking. Yeah exactly. He's stacking four, you know walking through the kid stops my dad and goes How are you doing this? My dad's like, well, you know, I work as a kid. They lift the the cement I'm actually a hard worker My that's my dad he doesn't grow up with that bro. That's not just your that's gonna be you dude We 100% you're gonna be that guy. He did. I tell you guys when I got a ticket with my brother Did I tell you guys about this? They they were driving to sacramento and my brother was I want to say he was 18 or 19 And at the time he had a supra and it was like fast, right souped up or whatever Supra he did really it wasn't the very fast supra. So let's not like the crazy one He had the slow expensive though, aren't they the collector ones are can you get it? Can you get supra's cheap? Uh, I thought that was an 80 000 plus car no matter what you're talking Okay, so he got the before only drove american. Yeah, he got the Stupid dude Chevy Silverado Like a rock. Yeah. So anyway, my brother had a car souped it up. I thought it was fast My dad is driving his car. He has the what did my dad have accurate something right, but it's relatively quick or whatever So they're driving to sacramento My brother at this point had already gotten two speeding tickets And he was living with my parents and my mom had a conversation with him And she's like if you get another speeding ticket like we're gonna have a big problem This is very dangerous. My dad's sitting down with him, you know supporting my mom like yeah, you shouldn't be speeding Anyway, yeah on the way back from sacramento My dad and him start racing and they are I mean That's right to your brother. My dad is racing his son on the freeway Hilarious. Okay. So they're 120 130. They're flying or whatever Anyway, my brother gets pulled over by a police officer So my dad sees him in the river mirror He gets off on the exit come back around to kind of see what's going on Pulls back up and the cops like oh cool. I was gonna let you go But I saw you just I saw you racing this kid so you're gonna get a ticket too So my dad had to go home and explain him He had to explain to my mom that he got a ticket racing my brother that they both got tickets Oh my god, that's epic. That was a cold day That night was very interesting slept on the couch. Yeah. Anyway, dude, uh, I read another interesting article So there was this woman who bought a house in the uk For whatever reason it went viral. It's kind of creepy. So let me paint the story, right? She buys this house with her husband all excited fixer upper. They go downstairs into the basement And into the wall, I'll pull up the picture for you so you can kind of see what it looks like in the wall is a baby Face what sticking out of the wall. Oh, that's creepy like a doll. No Yeah, posted a picture of posted a picture on it and everybody's like you need to move out of the house It's cursed. What would you guys do? If you saw that so okay, let's scrape that off where I can't tell from here that picture Is it like it's in the wall of the basement? Yeah, I probably take a sledgehammer to smash it out I mean, it's just a baby. It's a it's a it's a brilliant prank that somebody else did right? I mean, I would totally that's something you would probably consider doing yourself, right? I would do some weird shit like that just to mess with people Yeah, so they moved out. Did they really actually did that was enough to move them out. They did They were scared. Wow. I know. Did you guys see, um, HBO max dude dropping gonna in 2021 they were going to release Uh blockbuster movies the same day that they put them out in theater I saw that so that we are in the big trend now There's now I thought I heard you talking about an article saying that oh, it's not going to be the it's just temporary Yeah, they're saying like this was kind of hysterical like pivot, you know that they're doing just to try and like Get as much money as they can which the thing is I mean it is a bit of a hedging, right because You know, they're doing this to obviously try and like recoup as much money as they can but that's smart You know, why wouldn't they do that? Like who knows what what the the future holds for theaters It's brilliant. And I think that model is going to completely change. I think that There still will be a People that want to go to the theater. It's just not as much just not as much. Yep. It'll be like a You know semi annual buy, you know by annual type of thing that you do because it's not Isn't that sad? I mean you realize that as you get older like certain things you just loved growing up Like become just like nostalgic and like, you know, like nobody does it anymore Like even just go into like blockbuster video and like looking at things. Yeah, I just you miss that stuff The experience is changing. Uh, you know, we didn't have we back then we didn't have 90 inch TVs that could go in your house and Amazing surround sound and clarity. I mean the experience you can create it create at home is like crazy I mean, I don't you I mean television when we were kids was You know fuzzy and on a boob tube and at the biggest size 36 inches That was a big TV when your kids 36 inches was a big TV that scrambled the skin of mass. Yeah, so going Of course you thought of that, right? That's a nipple. All right. So going to the movie theater was Just crazy. I mean it was clear. It was bigger. The sound was amazing. Like it was it was a no-brainer We're now I see. I love going to movies. I like the whole experience of going. Yeah, me too. I love it I love sitting in the seat and getting the popcorn and I fucking hate hearing you chew your popcorn. What? I'm looking hate hearing you chew your popcorn me. Yeah, you pick up on that me personally Oh, yeah, I tune that. Yes. I mean you and people like you, you know, I'm saying like you chew loud And you hurt yourself breathe ever That's not anymore, bro. That's an old mind. You know, Doug has to edit out your breathing That's old dude. That's back on steroid days when I'm like 230 and jacked dude. I'm normal now I breathe normal Doug have you had to cut my breathing out my favorite time of the week? Not lately. Thank you, Doug Get out of here a little sound over here I did that this case so uh, I like a theater that's like Less than 30% full And people not and you have space in between and I can watch it because I Don't not like being right next to somebody else and hearing the whole theory or chomping or some insanely tall guy with his Fat head, you know, or some or some kid kicking the back of your seat the whole time Nah, I brought anyway when I was saying maybe it's because we grew up with theaters in the center Like I like the experience probably because we grew up with it I don't think and my kids like it too because I always took them But I bet you like the really young kids coming up now and They're probably not gonna have the same attachment. No, and I can see theaters like Like I like going to theaters recently. Well not recently but before uh, covet The theaters that serve food and drinks. Yeah, that was kind of fun. That was great Yeah, and you could you could have booze and whatnot. Like I was like, this is awesome It's like a totally different experience. But yeah, that's the thing dude. It's this group Dynamic so there's something about like when other people are watching the same thing and get reactions And you kind of feed off of it a bit. That's why I liked it so much. Yes. Yeah, it's a totally different vibe and feeling No, you're watching it by yourself if you watch like a a scary movie or a comedy or like the crowd Yes, you know It amplifies it like it makes it scary or it makes it funnier because you've got people that are laughing or freaked out The most fun I would I have is going to movies That have like a following and then you know everybody in the theater also is a fan So for example a new star wars comes out and let's say you're a big star wars fan Now you're around other people that was my experience like so I told you guys when the when the first one that when the like episode nine or whatever Came out and I went and I was in line and I was there like opening night Uh, and everybody's in costume and like like super like all in nerd, you know city I fucking loved it. You know what I mean? Because it's just like everybody's there Clapping at stupid parts that nobody else normally would but they just know that they just brought, you know A certain character back just you know to kind of showcase them Just like I fit in Doug was all worried about because we talked about star wars for like 15 minutes in the episode the other day He's like, I don't know how that's gonna land. I feel like That was a lot of star wars talk that I didn't understand. I was like, no, I'm with you Doug I didn't get I didn't get done that shit either, right? So then I got DMs About the shit that Justin said right and being like, I can't believe that Justin didn't drop this and then they tell me like I give a fuck. Yeah Like I have no idea what you're talking about either bro Here's the funny part, right? Like I look at myself as like I've just been a lifetime fan But like I you it's so Massive like this universe thing they've created with star wars that like it's gone way beyond even me being able to pay Attention everything I was I was like that. It's almost depressing I was like that with the matrix and then I was disappointed with two and three I feel like the matrix had an opportunity to do that like that first came out they tried They did aren't they doing something else though? Isn't there's something matrixy coming out As part of this deal. I did hear here. Oh, I didn't win as of that Bro that they were gonna do like a some kind of a reboot or some kind of like a next version It's if you really are into that whole matrix thing There's something called the animatrix which is pretty cool and they're these animated films like the prequels Yes, showing what happened what led to the matrix and they're really good Do you guys see that we can smoke pot indoors now? What really that's what how did you do it before? Oh, yeah No, I love it when they say I could do something I do San Francisco just passed the law for that said it's saying that uh cigarette smoking indoors is illegal But you can smoke you can smoke marijuana indoors now So does that mean that like marijuana bars or like, you know hangouts would become a thing like more Yeah, so they so I mean I told you I don't know if I told you guys this or not But when uh, we started the very first vape bar in the bay area Back when it was like gray area like it wasn't necessarily we could we could do it was back when you couldn't do it You couldn't and they weren't saying you you could or you couldn't right? We did it combined it with massage and everything Yeah It was like the wild wild west when I got in bro You could just get away with just about anything and it was uh, and we did really well so And since then I believe they have these lounges and I believe that the lounges Justin to your point Had to be vape lounges back then so they were only vape You couldn't smoke indoors because of the laws about smoking indoors. It's stupid, but now that that's passed I think you're right That's probably what will be affected the most and to Sal's point Of course everybody probably smokes in their home doesn't give a shit. There's nobody left in san francisco. So Is it like a ghost town right now in la in san francisco new york? Is that what it looks like losing a lot of people apocalypse? Do you know what you know what I saw in new york's crime by the way through the roof right now? Here's another random. I read an article. I assumed that uh with COVID all the restrictions everyone being in home everyone working from home Um that we would see a huge dramatic drop in uh car accident deaths. You know, that's not true No, that's not true. No, probably because people there has been a rise Do you know why no public transportation? Well, partially that is one The other one is the roads are more open and people are speeding and since more fatal accidents are related to speed than they are congestion So it's actually caused the the the fatal accidents to increase in many cities. By the way, how random is that? Here's how you know this is always an example I use when people are like, but the government just wants to you know protect you and help you If they really did passing a law what idiot says that, you know, well people Passing a law that would restrict car manufacturers from producing cars that go faster than 65 miles an hour Would be is it very lot? Not that i'm endorsing that by the way I would never endorse that but that's a very logical thing that would save way more laws than most of the laws that they Passed excuse me lives. Yeah, it would save a lot of lives by just making cars all speed limited at 65 miles an hour Where can you go for 75? Whatever the max speed is on three ways in the in boring? Yeah, I just thought that was really that was really random. I would have never guessed that I would have thought the opposite You know just obviously a higher amount of people driving you would think that would increase the odds But no, it's the opposite because it's wide open. So more people are driving fast So this law with marijuana is for businesses having indoor marijuana smoking not for private residents. I think it's both I think that's that's that's stupid if it's private Well, well, no, you know because If you were a hotel, yeah hotels are renting a room from somebody thinking about like that Yeah, so now you never smoked weed in a hotel before. Well, you know, I've been doing I think I was afraid about that time that I was hey, don't you remember I was at C. You hung out with me first Yes, yeah, I hung out with you for so we when we flew out with me and taylor flew out to CES to do some Filming and stuff and like get all this like latest technology like i'm trying to find out what's coming out for fitness and this and that and So we're we're kind of decompressing that night and and trying to chill out and whatever and I think he had a joint or something You know, like taylor. Yeah. Yeah. Yeah. Well, you would just I mean we were at We've been to hotels together all the time and you see me do this all I've seen adam do this all the time And he's like totally not oh, no, it's not even a big deal Like, you know, like they say that but they're not gonna like, you know Nobody's gonna come and do anything about it. Whatever. So they have like smoke alarms, right? And I'm like, I don't know man. There's smoke alarms here. I don't want to do this, you know Inside he's like, no, no, it's fine. I've seen adam do it all the time And so it lights it up and then he does it in the bathroom And so we're like we're actually getting pretty stoned. I mean it was it was at a point where it was like, okay Like wow that that was strong and then we just vegging out and watching tv And the smoke makes it up into the smoke alarm and boom like it hits like Like red lights everywhere all of a sudden we hear a voice coming through the speaker of The the alarm and they're like stay in your room. Stay in your room. We're coming up there and I'm like, oh my god I'm like paranoid. Yeah I just I was like I'm dying like I'm scrambling. Oh my god, dude. We're going down. You know, they're gonna take us downtown It's uh, like I flush all the way Yeah, yeah, I'm like get rid of it like we put it in the toilet like I I'm like Here's what we're gonna do. So I turned I turned the the shower on it like as as hot as I could So to fog it up with all the mist and all that steam And so all that and like we're coming in and then and then actually which was really random Like all of a sudden like it went down and and and we were talking back through the speaker like they could hear us We're like, hey, you know, we're fine in here. It was just the steam from our hot shower And then like I don't know if they heard us or not, but then they just all went away. They didn't come up I don't know anything about fire alarms I'm guessing that Steve would not set a fire alarm off. I'm sure I'm sure water doesn't set a fire alarm That'd be the worst fire alarm of all time. That's probably true. But when I was really paranoid, it's like came I'm like smoke. Hey, it probably worked for the security guy at the hotel though. He's like, oh, okay That makes sense. Yeah, yeah, real hot shower. Okay. Yeah. Yeah, I can see how that could happen, right? Where were you guys? What's it was a panic? Uh, we were in Vegas. Oh, nobody cares. Yeah. Yeah, that's probably what I mean I've never been in trouble for that although I do kind of pay attention to the smoke alarm Oh, sorry. We were smoking weed in here to guys that you guys want some coke to now. We're cool Yeah, I don't want to go that hard today. No, but that's that's yeah. It was anyways. It was totally crazy Oh my god That's hilarious. Hey, I wanted to bring this up about we're supposed to talk about public goods And I don't think we ever said this. Uh, so public goods is one of our sponsors Check out how crazy I want to tell this to the audience because Doug explained this to me. I didn't believe it. I checked on it It's legit If you use the mine pump code and go to public goods, you get $15 off your first order and there's no minimum purchase So you literally could go there and get $15. They're just free stuff You can literally get the stuff that I use the most so right now what I use from public is the most Is the toothpaste and the razor blades The razor blades are a buck. What do you shave? You have a beard? Yeah, I still I still you don't think I clean this up. Oh wow. Where's your beard grow? Well, yeah, I got I got I can't you can't pull the neck beard Yeah, I gotta I got a full neck beard and cheekbone thing going if I wanted to get cheek hair Yeah, I can run under my eyes. I could grow. No way. Wow like right here to see a pet. Yeah, dude Yeah, I'm like right here to here Like wolf boy, I mean I get like, you know, like a random one that's like all long right here, you know And then like Yeah, come on like strays, you don't ever get those. You don't have to lie in your beard up Uh, I do down here on the neck. Well, yeah, but it doesn't grow. What do you it doesn't grow up What do you use to my uh, what do you use razors? Okay? He's a neroko. Yeah, like yeah, like that thing in the Are you in noro? You're not a noro. Who got you dude? No, yeah, I hate that. I'll never work Yeah, razor. I've always thought they were to say some people they work great I think it really depends on your skin and the way your hair grows the commercials for the Shavers make it look like it's so great like the guys in traffic. He's like, yeah, here we go Then they had that weird like like like lotion that squirted out of it. Remember that? Yeah. Yeah It was like ew No, I I bought into it when I was a kid because remember the commercial I had like the three heads on it Yeah, like pivoted and then the commercial was that it was like racing on skin Like oh, look at that So can you do like a subscription with it or you just keep like doing reorders of the so I just I just reorder I don't mind why I shouldn't say that Katrina reorders for us, right? So she she watches the I have this thing right in case that's funny bring that up My grandma used to do this from me when I when I moved in with her and I loved it like She always I don't know if you guys do or like this or not But I am this way with toilet paper with soap with toothpaste toothbrushes deodorant All bathroom stuff. Um, I'm so Anal about not having it that I have like four backed up of everything. You're the wipe guy. Yeah, you're weird about that Yeah, I have four backed up of everything. Oh my god, and I wait and then when it gets down to like two I'm already reordering. Oh, you know what this I can't believe I never asked you this So when covet was happening for whatever reason it was a big toilet paper run Oh, yeah, you already buy a ton of toilet paper. I'm good. Were you weird about that? You like the king I wasn't weird. I didn't even trip. So I already got I got this covered for like a year I've been preparing this for this my whole life I scoffed how many I got on amazon. I was like, let's see if I could double up on this be honest right now How many how much toilet paper do you have right now? So, um, I it's not ridiculous right now But um, you know, you guys when we first started the podcast I was still this was still a common thing for me because Since I was your sister's the same way I found out because she is tell me all about it Well, it's from the same word we're traumatized from the same thing If you guys would literally run out of toilet paper Yeah, and we'd have like, you know, mcdonald's napkins for toilet paper on our our sink and shit like that You know when you get down like the last one, you know, like that's the worst thing ever, right? So yeah, that was real That's real talk. Wow. That would happen Relatively often in our house. And so you ever have to use the roll to wipe with just tear off the pieces I don't think I ever I mean, what would what would be the most frustrating is you go to the But okay when your kid and that's happened more than once like you're you're you look for it Yeah, you look for it. I mean which I do now. That's why that's never happened to me I've never been stuck in the toilet like oh my god, there's no toilet paper because I've been trained to look for toilet paper There's a good chance there won't be any toilet paper. Yeah, so make sure you come to the bathroom with napkins if you have to and so Yeah, I mean, I I remember uh stealing uh napkins from school To bring home to make sure that I had toilet paper in there Because it was a common thing that we would run out of because we only had the you know My parents would go buy six rolls at a time for a family of fucking eight You know and like it would be out within a week and we would be again doing napkins So yeah, both of us had that and for the longest time This is what I used to tell people to buy me for my birthdays and holidays Like don't give me gifts. I'm terrible at receiving things Buy me toilet paper or bathroom supplies. I love that and that was like this It was serious serious like my sister My sister used to make me this like toilet paper cake for like my birthday It was awesome and it was like a tradition to buy Adam toilet and what I loved about it And it's falling off a little bit is that I would get enough toilet paper in november That's what my birthday is in december for christmas that I wouldn't have to buy toilet paper the whole year Wow I'd have enough to get me through the entire you are weird about toilet paper in terms of its quality too Yeah, like you get so mad quadruple plot. Yeah when it's not like I'm offended if someone has single single play. Yeah, you're a major cheapskate to me if you do that Wow. Yeah. Yeah, see for me judgment. I never ran out of toilet paper So I don't have the same relationship with toilet paper that you do. Yeah. Yeah. I look at it as I'm literally wiping my ass with this. Why would I spend most of all get it done with sandpaper? Oh I mean, it's that it's the same thing with air conditioning and heating in the house and all that sort of that the things that You know, I know you like to run the heater and open the window. I do I do Well, it's kind of like I can You're my control. It's not very logical. I understand. Oh, hey by the way in term for marijuana I keep trying to bring this up from some weird video plays Uh, we talked about marijuana earlier the house just passed the bill. We'll see if it passes the senate It's a decriminalization bill federal for marijuana marijuana federal federal and I believe it will go back It'll be retro to anybody who got charged with marijuana crimes So they'll start releasing people. They'll start releasing people and it has a very good chance of passing the senate So we could very well be on the cusp Of marijuana being federally decriminalized illegal now not fully legal decriminalize decriminalize But on a federal level, that's a big deal. That's a big deal, bro It's schedule one even when I was doing things in california and california protected us. There was always this fear of Traveling with money or the so, you know one of the biggest problem one of the biggest headaches that we had Was no banks would take us. Oh, yeah So you you sure you could legally start up this cannabis club and you can technically grow x amount of plants Okay, we could got we got covered for all of that But then because the federal laws are still really strict on marijuana. No banks want to fuck with you Yeah So then you're making all this money that you have to pay taxes on improve and try and build a legitimate business And then no bank will touch you you just gotta put it under your bed. Yeah Yeah, that doesn't work. No. No. No. They're trying to make you a criminal. No. No. So right here. I'm reading it The house passed sweeping legislation That would decriminalize marijuana and expunge nonviolent marijuana related Convictions, so it's going to be going to the republican led senate Um, I hope they pass it because this yeah, if the republicans don't this will damage That's the one thing. Yeah, that they're this sort of stone wall How well are you on your or how versed are you on your like prohibition history? Like how that all played out, right? Oh with marijuana. Yeah. No with alcohol Oh, oh, like so because here's here's what's interesting to me because you know the because I know it wasn't like overnight It went from illegal to legal like it did the same states started to say it did states They also, you know, they started it as like prescription also like alcohol Like you go to doctor and they could prescribe it and get it very very similar, right? So what I'm wondering is is it going to be the same? Is it going to be a slow transition or is it going to be like one one day We're not not everyone's doing and then all of a sudden you see it in grocery stores all over the place And the other question that I have is because of how high they tax on it Will there still be a black market going which is happening right now? And did that happen in alcohol? Was there was there? Okay, it's legal now and it's in grocery stores But it was still black market early because of how it was maybe depends on the state, right? So I know there's some states that You're it's illegal to buy alcohol on Sundays or it's illegal to buy it past a certain time Yeah, I believe so and in those states even like organ shuts down at like midnight or something like that Yeah, so in those states there are black markets for alcohol around that The higher it looked like in new york for example the taxes on cigarettes are so high It's quite common to buy Cigarettes on the street. Well, what was the the most strict state in terms of marijuana because I I feel like I remember that that florida was like really strict on marijuana, but it's like everybody's pills Pain killer. Yeah, they're the they're the uh, they're the california of pills, right? So that's what as far as how loose they are on the marijuana how loose california is on marijuana Yeah, florida is that way with pills so the whole east coast you have all the east coast states Everybody drives down to florida to get prescription stuff like Vicodin and oxycodone and stuff like that Yeah, and then they sell it on the black market over there the same way that people drive to california And pick up weed and then go sell it in other states like that's a common practice like that in like texas was really strict Yeah with marijuana it was and this is going to be huge if it gets decriminalized because lots of states are already legalizing it The federal government's already stopped going into these states to try to persecute Um, if it goes and becomes decriminalized on top of it, um more states will probably Legalize and decriminalize. Yeah, that's good news. Uh adam I was going to tell you like it took a page right out of Uh your book in terms of like with your dogs Because dude arlo like the saga of arlo, right? I've told you like, you know about the whole thing with him pooping on my foot And you know, we're not going to revisit that but uh, I mean he's been so Like anxious and erotic lately and I don't know if it's after the re the introduction of you know Bringing another dog in the mix. I don't know if it's like this competitive thing for attention or what but he's just been Just constantly just you know walking around in circles pacing and I'm just like, what is his deal? So I started giving him some some ned and some cbd oil Uh, and would you just put it in his dog food drops or whatever? Um, so what we do is what we'll kind of mix it in with some treats Um Pour it over some treats shit on my foot. Well, I actually thought yeah, you see exactly I'll just right up there. Hey You know, calm down If it works later later on Courtney uses the dropper But it's working man like like he he's just a little bit just It takes the edge off just a bit where he'll go lay down and he's not so like, you know, right He literally will will pace around right in front of me as I'm watching tv And I'm like I run him and I'm getting him exercise and I'm like, do I need to do more? Like he's just freaking out all the time. So but it makes the difference. Thank god It's been it's been working a bit But that's like, you know, it's one of those things like I I got to figure this out because uh, I mean this is a great A great way to kind of like every now and then calm him down But it's not something I'm telling you the hello works the ned and brain fm combo is the money combo Yeah, even the dogs the the brain fm with the white noise is that that's half of what makes them all anxious They hear things outside and stuff like that. So playing the brain fm wherever you have them I don't know where you keep your dogs most of the time But playing brain fm in the background and some cbd Do you guys remember that? I got a combo in chill ass. Do you guys remember that anti-marijuana commercial when we were kids Where the girl she's like about to smoke weed and the dog's talking to her I'm so disappointed of you. Yeah He's so cool. He's so cool. Yeah, when I was watching I was like fuck I want to smoke a joint talk to my dog. You could talk to dogs. This is great First question is from jess x 207 How do you feel about at-home workouts with only dumbbells? Do you think you can get the same results as a gym? You can get excellent results at home With just dumbbells like phenomenal results the only People that I think might suffer from just using dumbbells or people are really advanced Who are lifting really really heavy with barbell exercises? And because they aren't doing the barbell exercises They may lose some strength not necessarily because they lose muscle but rather Because they're not practicing the skill of a specific exercise But honestly if you know as a trainer, I used to tell my clients this all the time If you have a pair of dumbbells and an adjustable bench, I could give you a phenomenon. That's all I needed That's all I ever needed to train clients to train most people So you can get phenomenal results doing that in fact All of our programs have an at-home version now. So like let's say you do Maps anabolic or maps aesthetic for example You go in there. There's a dumbbell only version So you could follow the whole program at home with just dumbbells The only person that suffers is a powerlifter If somebody's very specific that needs to be good at barbell lifts in order to excel in their sport That's the only person you can build an incredible physique with just dumbbells I mean honestly, I would say 80 plus percent of the clients I trained I Because in a gym when it's prime time hours, it's hard to get a bench You know, it's one squat rack. It's hard to get a lot. So a lot of the training was dumbbell Most the training I think I taught was dumbbell training you could Build an incredible physique without ever ever touching a barbell now We are obviously we talk about the benefits of a barbell and we love barbell training, but it doesn't mean that Consistency and diet is is trump's the shit out of the tools that you're using if you have good programming That makes the biggest difference in the world. And so what I mean by that is I mean You could get crappy results with just dumbbells too, but it's not because of the dumbbells Yeah, the programming and I think too. I mean definitely power Lifters, you know have a different goal in mind, but also they could benefit a lot from a dumbbell training and to You know, like fit that in And cycle out of what they're normally doing to get into more like, you know lateral type training and to Have that that independent load where now You know, your body has to be able to stabilize and react in a different way provides a new stimulus. So Really like dumbbells should be a part of your routine at some point Even if you're trying to be a goliath in the gym with with barbell. Yeah, I can think of better Honestly, if you only could get the bare minimum for equipment for your house Pair of dumbbells would be honestly the best option. I mean you could do a lot with suspension trainers and bands too But dumbbells are so versatile. They're free weight. They adjust to your body You can build muscle with them. You can condition Um, you can do quite a bit with dumbbells. They work you unilaterally So it's really good for balancing out your body if you want to develop aesthetics Dumbbells are more than sufficient. So you're going to do great with just dumbbells next question is from mj. Langevin If we're not necessarily chasing soreness in our program in order to train more frequently How do we know if we're tearing the muscles enough to ensure growth? I like this question because um I think that I was guilty of Perpetuating this right telling people that we we tear and break down in the gym And then it's when you go home you rest or repair and and and grow Because there's a little bit of truth to that but it's it's not as important as you think it we can you can never get sore And you can consistently build muscle and burn body fat. I mean you can you can never ever get sore and feel I mean in fact, uh, the most ultimate I've actually thought about doing this too of like You know being so consistent for like six months to a year where I like just I barely progressively overload consistently you see this like the people who get really good at like push-ups like they Start with 10 push-ups and then they add to 11 then they add to 12 I mean you can progressively overload Just a tiny bit to where you don't even really get sore But the body adapts and gets stronger because you're overloading and honestly That's your best indicator that you're you're doing well in your programming if you never get sore But your strength is going up. You are doing beautifully now It's very normal to Overreach sometimes because you're excited about that workout or you had a pre-workout or you overreach a little bit or you felt strong that day So you did a little a little much So you feel a little sore the next day. So yeah, you overreached a little bit not the end of the world but uh Chasing the feeling of soreness as an indicator of your programming is doing well is is is a terrible Indicator of that now soreness Is a better indicator to tell you that you might have done too much If you're really sore if it lasts longer than a day or two You probably went too hard or did too much For whatever the context of that day was Otherwise, it's a terrible indicator of progress. The best indicator of progress is progress, right? So stronger building muscle. Am I progressing? Yes, your your progress is showing that as far as tearing muscles down is concerned At adaptation is the process by which your body builds muscle and gets you stronger healing Is just healing the damage that was caused, right? So so you can heal and never adapt in fact a lot of people do this when they work out They have such a terrible programming or maybe they they over apply intensity And they get sore then the soreness goes away and they go back to the gym and repeat again And yet they don't ever progress and what they're doing is they're just surviving. They're just breaking down in healing Yeah, yeah, and and that's the thing. I I feel like this is such a common uh, you struggle for athletes and for people that are like Really like putting a lot of mental discipline into their workouts in terms of like Overcoming all the stress and like, you know, if I could push through That means i'm progressing and so to to not have an indicator of of soreness feels like well, that's pathetic You know, that's that's something that was below beneath my abilities And so I should always be pressing my body to its limits Uh, but you just don't reap the benefits that you could if you were just more intelligent about the way you approach it And it is tough. It's it's tough to kind of reframe that In your mind was something I struggled with, you know, initially because it was just like all or nothing All or nothing was was just pounded into my head. So it's just you just got to kind of check that, uh, you know, mentally Uh and try it try it like let like trust the process like go through that You will find how much stronger you get and it's going to happen more rapidly if you're adding sets Adding reps or adding weight to the bar over time following a program And never get sore you are crushing like that is the perfect place to be the reality is though You're not always going to be adding weight or adding sets and adding reps and sometimes you're going to get a little sore But if you're not getting sore, but you are you have the ability to do another set than what you did the previous week Or uh five more pounds on the bar than you did the previous week You are progressing and you are doing it perfectly if you are able to do that Without feeling really sore. So that's that's where I'm I'm always seeking for that and the reality is I don't I you know I overreach a lot and and and end up going like ah, shit. I didn't need to do that much Um, but you if you can actually continue to see Weight increase sets increase or reps any of those all those are are forms of progressively overloading the body If you're able to do any of those or all of those over the course of weeks or months You are progressing incredibly and if you're able to do that and never get sore you're a champion Next question is from just a girl and her jeep hey Any tips specifically for female ectomorphs? I listened to you talk about how difficult it is for women to gain a sculpted physique I'm just discouraged. Uh, this is my favorite one of my favorite categories of people to train are women Who are ectomorphs who actually come to me and I've only had I haven't had a ton of these But the ones I've had have had great success with they actually come to me and say I want I need help gaining weight It's a lot of fun Well, it's a lot of fun because it's very closely related to our own struggles Well, and then not just not just that but but women there is very little Information in marketing that targets women that want to gain you don't see that a lot You just don't and so they come to me and they're like I don't know what to do not only that but because women have been hammered more than men With don't overeat that oftentimes the ectomorph aspect of it is because they're afraid to actually push the calories So when I get a female client that wants to gain It's really not that different from when I get a male client that wants to gain I'm going to train you for strength. Typically. It's a two or three day a week full body routine More like a maps anabolic type of program. In fact, that'll be the perfect program for someone like this Then I would have to meet a high protein diet. We're looking at anywhere between You know 0.6 to 1 gram of protein per pound of body weight I'm looking at and figuring out their their maintenance calories And I'm having a meat about three to 400 calories over that And then let's rock and roll and have a lot of fun The other reason why I love this is because the results that they get are phenomenal when women start to build muscle Especially if they're ectomorphs They just start to gain curves, you know, I mean their butt starts to develop their hamstrings start to develop They get better posture. They start to feel stronger, which is a very empowering feeling For a woman. I'll never forget years ago. I trained this Jennifer was her name She was an ectomorph and she actually came to me with this particular goal And I'll never forget about four months into the training She you know comes she went on a vacation, right? She comes back to work out with me and she goes the coolest thing happened to me She was I've never been able to take my heavy suitcase and put it in the overhead compartment On the plane usually I have to ask my husband or someone for help She's like I was able to do mine. I was able to do my kids and my husband's she goes It's really crazy how how strong and amazing I feel so one of my favorite categories And you can definitely gain weight build muscle just follow the same Principles that we talk about there's a little bit of a psychological hurdle for this this, uh, you know client in particular not always but sometimes where They're they're fearful of the the calorie side because of adding inches, you know They're used to their clothes fitting a certain way and they want to build muscle But they don't want to put any body fat on and you know if you increase calories Which means you're probably going to increase carbs means you're probably going to increase sodium Which means you're going to end up holding more water and you're going to look fuller There is this this instant fear It's very similar to the same fear that we got as guys trying to build muscle of oh I'm just getting fat or the weight fluctuation freaking out when it's really just water coming in and out So I normally have to speak to that right? I have to let them know that listen trust in me that I'm gonna be You're going to be okay. We're not going to all sudden overnight put 30 pounds on you It's going to be not it's going to be very subtle But because we're increasing calories and increasing carbohydrates There's a very good chance your body's going to hold a little bit of water You'll feel a little puffy that's temporary right now the goal is to build strength We want to add weight to the bar and an increased calories And I'll show you that we're going to build muscle to me That's the hardest part is getting them to be okay with they might feel their shirt or their pants fill out or feel a little bit Different while we're trying to do this and don't get don't be fearful of that. Oh my god. I'm getting fat Okay, we're in a calorie surplus. Your body's probably holding a little more water while we're doing this We're going to build some muscle. I can always and in your enectomorph peeling you back down is actually really easy Yeah, I've found that a lot in my experience with a client like this It's just a constant conversation that needs to be had not just between me and my client but also, you know internally in their own Uh, you know scenarios, they need to talk their way through this and and extract the sort of societal pressures or whatever pressures are putting on themselves Uh to always be this like super lean, uh You know body and and be happy with that But but you know once they cross over and find that a well fed body what that feels like and what it actually starts to look like There's so much freedom in that and it's just like liberating for for these clients to get to that point My name is Jill Millard. I am from Oxford, Michigan. Yeah, excellent. How long have you been listening to the show? Oh gosh, probably Going on about two years now. Oh awesome. Now. Why who is your least favorite host and why is it Justin? Why do you always open with that? I'm just kidding All right, so so what is your what is your question? My question is, um, I'm really trying to work on building the delts and I have Pretty large traps and always have and they always seem to take over When I'm doing like a side lateral raise and I feel them more there than I do in my actual delts Okay, now what is your fitness history? Are you following any particular program now a maps program? Right now I'm doing split. I've done anabolic. I've done aesthetic and I'm I've done split twice So right now I'm doing split And that has side laterals in it, so when I do those even like this in I forget what one it was but there's um alternating Side laterals and I just tend to feel it most in my traps So I I have a couple things that that could help so one, uh, have you ever heard of the you know The dumping the milk out as you as you come up. Have you ever heard someone give that cue before? Yeah So yeah, so as you as you raise, you know, think of actually Rotating like if you're holding two gallons of milk in each hand and you're you're pouring the milk out as you come in That's one that's one cue the second cue I give to someone with something like this is Think more about flying out instead of up Uh, because once you get up to where you are, you know, you're you're you're parallel to the floor The traps will kick in to help stabilize or lift you up even higher So instead of thinking lifting up think of flying out Uh, and then if I have somebody that yeah So if I have somebody still is having a lot of trouble and the traps kicking in This is where I'll actually take like an incline bench and I'll get it like almost not quite 90 degrees But almost and you'll almost lay on it as if you're gonna do a rear fly, but it's more lateral And I'll just help keep the traps out a little. Yeah, that's one of my favorite ways to do it Is I'll I'll have people lay forward on a bench so that your chest is on the bench And it's on a really really okay And it's a really high incline And then what you do is you bring the dumbbells out And you and rather than bringing them straight out to your sides Bring them out to the sides and kind it to the front of your body Now how much weight are you using when you're doing these laterals by the way? Well, I guess it depends. I mean usually probably around 15 pounds 12 15 pounds. Oh, yeah, that's wait. Okay, so let's cut that down way down I would go five to eight go five ten eight pounds Go really really slow and the goal is to not shrug the shoulders or bring the scapula back You're just using the delts go real slow Once you really start to feel that connection once you start to get that pump In the side delts that you feel real comfortable with the form and the technique Then you can slowly move up and wait, but this is one of those exercises where Weight isn't that important all about feel it's not a it's all technique. This is a total technique exercise Okay, awesome. Were you an athlete in the past or something? Why do you have big traps? I was a cheerleader actually and I was a base. Oh, you were a base. There you go Yeah, I spent a lot of time lifting. Um I don't know that's the only thing I can I had them in high school and I still have them so I That's the only thing I can attribute it to because I did mainly cheerleading is what I did so Okay, do you not like traps? I don't mind them She's like, I just don't want more of them. She's like, I just don't need more of them. That's what she's worried about here Well, this is all a you know a real talk though. This is also an example of you know So we since the beginning of the the podcast we tell people that the the programs are You know, they're they're also moldable, right? So if there's exercises that I have a client going through and that They just seem to their traps just build constantly and that's not what we're trying to do I'll eliminate and exchange it for something else like let's say you're you're you're quite happy with your delts And you feel like every time you do lateral raises no matter how you do them no matter what tips you hear You keep building your traps up I'll exchange it with something else So I'll put more focus on the rear delt or the front or do things that I think that are not going to build your traps So this is where I always encourage somebody that you know use the the programs as a as a blueprint And a foundation for you, but there this is where I would encourage someone to mold it to what what best suits them Now how does it feel when you use rubber bands? For instance, like have you tried priming ahead of time and like getting uh some connectivity there with your delts with a rubber band No, I have not tried that Yeah, I found sometimes that that just helps just to connect to it pre-workout so You know just some techniques like that and some mobility drills just to kind of wake everything up So you can get that to respond a little bit more in the work out. Well, no, that's actually so you just reminded me of another Strategies that you know I hadn't thought about this I've done something like this for somebody a long time So take a really light band like the lightest band you can get And step on it and do the lateral holding like so I'll get five Symmetrical five pound dumbbells, but I'll also hold the band and fly out with that The band will get so the resistance the band will keep her from probably coming up too high and letting the traps kick in And adding a little bit more resistance by adding the five pounds But really your question has to do with uh mind the muscle connection So something that helps with that is to understand the function of the muscles that you're trying to avoid working, right? So if it's your traps that are overactive if we look at the action of the trapezius muscles The traps shrug the shoulders up and they also bring the shoulder blades back, right? So when you're doing your lateral you want to push your shoulder blades down and prevent them from squeezing back So they're just down. So while they stay down push them down Then just lift the arms. That's why you got to go real light Well, this is also why the the inclined bench reverse is so great It's because down and forward is the opposite exactly So it's gravity is going to help that right? So if you do the the inclined bench advice that we gave first Where you're facing the opposite direction on the inclined bench gravity is going to pull the shoulders forward and down Which is exactly the sows point and why that why that works so well when it comes to feel exercises like laterals Lighter is perfectly fine. Sometimes and often it's better So if you still can't feel it go even lighter slow down and your goal when you're doing every single rep It's to concentrate and try to feel it exactly where you want to feel it. That's the value of this particular exercise Okay, that makes sense. Awesome. All right. Thank you. I heard some kids in the background earlier. You got do you have children? Yeah, oh, yeah, I have three kids and I just tested positive for covid this week. So No, you sound okay. Are you doing all right? Yeah, just like a mild head cold Yeah, oh, can we get covid through the mic? But I can't um today started the no taste no smell anything Oh, man. Oh, well, well now you got uh, you know some of the antibodies, right? Yeah, there you go Yeah, Michael donates and plasma. Oh, there you go. Well, thanks for coming on the show. Good luck with the recovery on covid Yes, good luck. Thanks guys. It's been great. Thank you. All right. Thanks And with that mine pump is recorded on video as well as audios come check us out on youtube mine pump podcast You can also find all of us on social media. I promise We're even more handsome than we sound Go to instagram at mine pump Justin for Justin at mine pump sal for me at mine pump adam for adam And we're also on parlor under the same names come find us come say hello Now this doesn't mean that your body won't look different by the way the scale might say the same thing but you're going to start to look different because Muscle is much more dense than than fat, right? So let's say hypothetically lost five pounds of body fat and gained five pounds of muscle You will still have lost inches body fat takes up much more space. It's not in the