 If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump, with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. We got a little something special today. We went in the vault. We went back in the vault and got a episode that we forgot about. It's a one-year anniversary. It's a year old. We totally forgot about this episode, never aired it. Which by the way, motherfuckers, keep in mind, that's almost 400 episodes ago. So I like to think they were a little more refined. So fucking be nice here a little bit. Dude. We're not as sharp. Bro, I was, so when Doug sent us the file, he's like, hey, here's an old episode. What do you guys want to do with this? I was listening to it and I was pissing my pants the entire time. Well, I said we got to play this. I'm like, I think, I mean, hopefully, I mean, I know it's nice to stay current, but this is nice. It's football Sunday. Super Bowl's going on right now. So a lot of people will be watching that. We thought this would be a cool time to drop an old episode that we did that we've never released before. Hopefully everybody enjoys it. But yeah, it was pretty good. Dude, it's a funny throwback. It's hilarious. We do talk about mobility in there. That's one of the main topics. But it's just classic mind pump banter. So we're having a great time with it. So we hope you enjoy this episode. Also, I do want to say a couple things. Last month, we had a huge promotion. People were enrolling in all of our programs like crazy. This month, we still have the bundles just like we did last month. You could do the Super Bundle, which is a year long of exercise programming. We have the Prime Bundle, which this episode talks about mobility. The Prime Bundle is designed specifically for mobility and correctional exercise. We still have that on our site. And we have a couple other bundles that combine our other programs together. And we have individual programs. Here's the thing. A lot of people have questions. Which program is the best for me? Which one needs this kind of equipment? Can I do this in a home gym? Can I do this at home? Can I do this, you know, how many days a week? All those questions can be answered for you on our website, mindpumpmedia.com. Just click on the program, watch the video where I break it down. We also did a great video on YouTube. So if you guys aren't following our YouTube Mind Pump TV, we just recently closed out the 30 days of fitness with Mind Pump where we actually created a calendar for you guys and a free workout with mobility days every day. And then at the end of it, we had so many questions about where to go from there and more detail about the programs and basically what avatar fits which one of our programs. So if you've been thinking about getting one of the programs for a long time and you wanted to explain it in a little bit more depth, you can go to the YouTube channel, look at one of the last videos. I'll have Jackie, because Jackie does the show notes. I'll have her put a link in the show notes for you guys where you guys can go directly to that video and watch that detail. Excellent. So without any further ado, enjoy classic Mind Pump. There you go. What are we gonna do around here to get it upgrade here? What's going on? Wow. It's interesting. Yours is different than mine and Justin's. It is. Because we know you two are the favorite. It's spotted. You are for sure, at least. I don't think we're so much the favorites as you're the least favorite. You know what I'm saying? It's not like the outcast. It's not like, hey, I like them the most. It's more like, I like this guy the least. Yeah. It's a very different approach. It's all that harassment like you put Doug through all day. Yeah. Who's the one that invented the phrase, God damn it, Doug. Yeah. That's become a meme everywhere. It's a, yeah, it's a catch a sad and sad phrase. God damn it, Doug. God damn it, anything that happens. Oh, fuck, it's raining outside. God damn it, Doug. Damn it, Doug. Yeah. People are starving in Africa. God damn it, Doug. Just Doug. Damn it. Damn it. Everybody needs a fall guy. Yeah. Hey, do you guys ever watch that show? What's that? Wow, that was an old school show, The Fall Guy. The Fall Guy? You remember that shit? I was like, I don't even heard the title. He had, so it was like, I watched it as a kid, so I probably interpreted it wrong. So I have no fucking idea. Oh, I remember what it was about. He was a stunt guy. That was his job, but then he kind of like fought crime and shit, I think. Was this during the like the Magnum PI kind of era? Yeah, but he had this like sick like pickup truck, and he would always, at every episode, he'd jump something with it. It was like, whoa. Yeah, yeah, it was like the, Were we kids? When was it? Dude, that was like the golden era of TV. Then you had like Air Wolf. Oh, like 18 and all that shit. The Air Wolf, the 18 was the best. Bro, Air Wolf was the fucking big dick of military. I actually was shit. I was actually thinking about getting SA. Best song. Best song ever. How does he remember that? Because I remember every little fucking stupid. But what they did is they... Sal has a photographic memory for science studies. Justin remembers commercials. I remember all commercial, all TV. But that's the song. Media. That was the song. He couldn't be any more like my best friend, Justin. That's what we call him sports center because he remember like, the guy just remembers the most random fucking numbers and facts. Well, so here's the thing about him. Can you apply that? Too bad all my shit is useless. Could you apply that to something that makes us millions of dollars please? Well, you know what? Maybe I am right now. Let's put him on a game show. I know, we should actually. So let me ask, Air Wolf, again, I was young. What was the premise? Like they had this badass helicopter and they fought crime with it. It seems excessive. Yeah, it was the crazy one, right? The crazy copter that was... Yeah, Helifast. And it had freaking the miniguns on it. Do they have missiles or miniguns? Everything. I had everything on it. It was... That was the era of like super... Because night ride, right? It was all about helicopters, dude. Because even Magnum P.I., he had that buddy that had a helicopter. It just seems excessive. It seems excessive to me. AC or whatever his name was. Like if you're fighting regular crime, you're like, oh shit. Yeah, but you need a helicopter. That guy's mugging that person over there. And a fast car. Get the Air Wolf, which is a military bait. You know, it's a fucking... Yeah, missiles. You know what I'm saying? Oh shit, you just blew up the whole set. Don't shoot some shit. Don't you think that was kind of the beginning of the era of like where we... Like a lot of TV... We need a van. When you think about a lot of like our TV shows, like even like the Westworld, a lot of them are based on like real stuff that's going on that we just... Not a lot of people know about. Yeah. They take a little bit of it and then they expand. Be like that. Yeah, of course like Air Wolf, there's probably not a guy who did like what he did in the show, right? It wasn't as cheesy as that. But they take from some, you know... They probably had like stealth helicopters. Yeah. Yeah, of course they did. Of course that technology was around by then. So... Look who we're at now, dude. So everybody thinks it's aliens. It's just fucking advancing technology. So those are 80s shows and the 80s was the era of... It was like towards the end of the Cold War. It was about like big-time militarization. Like big guns. It was fucking Schwarzenegger and Stallone and blowing shit up. Huge fucking muscles. Yeah, it spilled over into TV, I think. And so you had the A-team who had that fucking mini... That van. Dude, I'm getting us that van. Dude. No, you're not. Tell me, how would you... We just went to... Last night we went to a seminar. It's kind of rapey now. And if we would have rolled up to Lou Lemon and came out of our black A-team fucking van. Roll out. Tell me, people would not be like, Holy shit. But I want to also... Justin would have gold chains all over him. Would he be not like strapped like fake grenades all over him? Pretty sure he would be Mr. Teen. You can't do that anymore, Joe. I'm pitying the fool. You can't do that anymore. Pity the fool. Calm down. Well, I wouldn't have to like paint my skin or that. I would just like have like hair, you know? That was crazy. I wouldn't do anything crazy like that. It was racist. I wouldn't do that. You could come out blackface. No, you can't get away with that kind of shit. I'm just trying to be Mr. Teen. This is not okay. I'm the man behind the van. No, it's not okay. I don't know how the hell he got away with that. What do you mean? That was epic. Because it was comedy. Because it was comedy. No, it was great. Yeah, no. I was glad he did. We're technically in the comedy. Aren't we, aren't we, right? Doug, we're in the comedy in, right? Fitness and comedy. That's right. We do that to cover our ass. That way we can... Yeah, that way we can get away with it. That way we can say some bullshit. Pity the fool. I do want a van like that. Told you guys we were comedy first, fitness second. But besides missiles and shit, I would also like in the back a rotating bed inside the van. Oh, wow. No, that's... Yeah, that's special. Haven't you ever wanted to... With mirrors on the ceiling. Maybe. Haven't you ever wanted to do it in a moving car? It... You know what I'm saying? That would get crazy. Exactly. Oh, I see. Yeah, like it's all bumping around and then you're in the back. Who's driving? It's lots of core stability. You know what I mean? Lot of stuff going on. You gotta trust the driver. Can people see inside? I don't know. It's exciting. You know what I mean? All those factors, I feel like would make it a van that you had sex in while it was driving. Isn't there a porn? If you didn't know... Sal's a freak. It sounds... Category? And safe. Mm-hmm. Sounds very... Yeah. No, no. Someone else is driving. You'd be stabbing not, you know, things. It's an example of not safe sex. What? That's what that's an example. Hey, yeah. Hey, hey, Adam. How did you break your dick? Well, I was having sex in the team van. The 18... Doug drove over a speed bump. We were in San Francisco. We hit a bump. Ouch. Snapped it right in half. Yai! That's not even funny. Why is that? You can't make... It's like a pogo stick. Why can't we make dick jokes like that without everybody going, ooh. Oh, because we know that would work, dude. We weren't... Katrina and I were just at a movie. We just saw... Can you really break your dick? Yeah. Is that possible? Yes, you can. That was weird the way I said that. Yeah! Oh, my God, yeah! So certain. He's like three times for me, actually. I'm so glad you asked. I can't wait backwards in puberty. Like, I'm going to go back! No, yeah, you definitely can break your dick. For sure. Wow. Yeah, there's cases. I want to see pictures. You hear a snap. You hear a snap. Massive internal bleeding in bruising. Can we change the subject, please? Yeah, but it's not. And then you get... Not even a bone. But you can break the tissue. What is the tissue called? Conver... Ah, fuck, I don't remember. It's not the corpus callosum. That's in the brain. But anyway, it... Getting your heads mixed up. It snaps. And then I think many times your penis then is misshapen. Wow. Well, now you have a crooked... I wonder if you have a boomerang there. Like some scar tissue build up. We could probably add an inch to it or so. Circumference-wise. I don't know. This could be a strategy for some people. Just repeatedly break your dick. The swelling would be insane. I was starting to tell you guys we were in the theater. Katrina and I just watched. It was before we watched Founder, right? So I told you guys we went and saw Founder, Ray Kroc. But it was another movie we watched. And it wasn't a good movie. But there was a scene where the guy gets just from behind, comes up and just kicks, gets kicked in the dick, like full, everything, right? And it was so funny because the whole theater, all of them in. Oh. I did like this, like a perfect timing. Like a harmony. Katrina starts laughing and she goes, oh my God, did you hear all of them in? Like every, like, you know, it's like it's seen. Everyone's in the scene, right? This is action scene. And then the scene comes and the guy gets kicked in. Oh. The whole audience at one, like it was like all at one time. It's because, and they say men are empathetic. We're empathizing. Yes, we only for that. Oh, we can feel, you know, girls hurt too when they get kicked in the front. But it hurts them too. The front, but you just call vaginas. I call it I call it the cooter. You never heard of that term, the front, but cooter punch. Yeah, you keep they get kicked there hard. It hurts to there's a lot of nerves there. It can give them a fat lip. It's not good. Wow. Yeah. So you don't want to kick anybody in the groin-ish area. Although they have those kung fu masters, have you seen the videos where they can, they can somehow summon their chi and just repeatedly receive blows to the neck and handle it. Yeah. What is that all about? I've seen those videos where there's like a dude and he's like, and then they'll go by and they'll hit him in the back with a two by four. Boom, two by four, they'll hit him in the head and boom, it breaks it to, and then the last move, someone comes up and just blasts him in the dick several times. You never seen these videos? And the guy's just chilling. I think I have, yeah. Have you ever been in a fight where someone's hit you and kicked you in the dick or anything like they've punched you in the dick before? No, I had some guy trying to twist mine off. That sucks. I did that. Wow. You twisted a guy's dick. Yeah, yeah, yeah. I was in the bottom of a rugby scrum. This guy was fucking just grrr just squeezing the shit out of my nuts. Did he really? Yeah, I had just like punching my way out. I was punching and scratching my way out, dude. God damn. It was horrible. But you actually did do that. I remember you said some guy got on top of you. Yeah, yeah, he was a wrestler. I mean, wrestler guy got on top of me. I'm not a wrestler. The first thing I did was grab his dick. Real quick, I was on top. Real quick. That is the move. It is. Yeah, I remember there was like a group of people that were, of course, there's always a bunch of people standing by cheering fights on when fights happen. And I remember everyone going, oh, you just, oh, you can't do that. You can't do that. Look, this is a fight, bro. You have rules. I'm trying to live right now to do what rules. I'm just going to rules. You know what's funny? You're talking about rules. If you think of rules in a street fight. If you think about it. If you think about it, if you're in a street fight and your primary, like your number one go-to moves are, I'm going to pick three moves. You ready? OK. Kick them in the dick. Yes. Number one. Bite. Yeah, bite. And poke in the eyes. You're probably going to win. Yeah. You're guaranteed to win. All great strategies. And the funny thing is I've never, those are the last thing. Yeah, those are the last things that I would think to use in a fight. Because immediately I'm thinking punch, jujitsu. But the reality is I should just bite the motherfucker and kick him in the nuts. Yeah, absolutely. And like, eat a piece of his face off, punch, kick him in the nuts. And then you'll win every time. God, this is just act really crazy. We talk about paradigm shifting. He saw those guys that just take their pants off. And then everybody's like, ah, I don't want to run away. I don't watch that video. Oh, that would be pretty funny too. Get ready to get a fight and then get naked really quick. Oh, it totally works. Yeah. Could you imagine, oh, this guy's crazy. Could you imagine being in like a bar or a situation like that with all this testosterone ego going, fuck you, no, fuck you, man. Just take your pants off. Push each other back and forth and then you're like, oh yeah? Then you just get naked. Oh yeah? I'm ready. You ready, motherfucker? Oh yeah. He's too ready. If you get naked, they'll probably won't want to fight you. Or if you just take a shit, those two things right there are probably guaranteed to avoid a fight. I don't know anybody. It's another great strategy. I don't think there's anybody in the world that will want to fucking tussle with you when you shit yourself. Everybody's like, I'm cool. Get over here and tussle with me. Who wants to tussle with me? That tussle. Is that a real word or did I just make that out? It's a good word, actually. Tussle? Yeah, it does way better than fight. It sounds like a fight. It sounds like a, like a, like you guys are. It's kind of like Southwestern. You could tussle with your lady, too, though. Tussle? Getting into a tussle this weekend. You could tussle with your lady to a treasure trove of flowers. A treasure trove? Adam, you know what Adam did earlier? Gave a treasure trove and we got into a big old tussle. Adam took some neutropics and his verbal fluency has just improved. He's used several words now that's never, he's his trove. I've been dying to put trove somewhere. I figured I'd combine it with that one. It's kind of like betrothed. Does it work? I mean, like his word, yeah, anyway. I just thought of a good Instagram handle now. If you're like, if you're like one of those chicks that can wrestle and dudes and it's kind of like those fetish things, you could call yourself like tussle with muscle or something like that. Tussle with muscle. Yeah, muscle tussle. I bet you that's already taken. Someone's done that already. Let's hash that and find out what's going on. How'd you guys, how'd you guys like the seminar last night at Lemon? Loulou Laman. Loulou Laman. Loulon. Yeah, you know what? I have to say that was probably, Katrina was asking me like my assessment of it when we left and she goes, what do you think? What do you think she was all nervous? Cause she was like, I felt like, you know, there wasn't, I was really disappointed. I wish there was more people there. And I thought, well, you know, I actually thought it was a decent showing considering where we're at. I mean, that was a small setting to try and fit 100 plus people in there. So I said, you know, I don't think it could get more challenging of a group of people for us to talk to. It was a running runner's group. Yeah, it was a runner's group. And they're immediately looking at us and they're thinking like, right away. Yeah, right. Who are these assholes? Me, Jocks. Nobody, literally like nobody. I mean, there's like a handful of people that actually lift weights. Everybody else are avid runners. Some of them were ultra marathon runners. They were running group. The only group I could think of that could be more challenging talking to would be possibly a CrossFit group. I actually think it would be easier. I think it would be easier. I think it would be easier. At least they lift. Exactly. That's why I said, that's why I took a tree and I said, I think that went the best it possibly could because nobody left. We didn't infinity, right? Quite a few people looked very interested. I had a lot of people stay afterwards. I saw you guys, but we were all busy talking to a line of people afterwards. So we definitely struck a chord. I think that I think they were surprised. I went back and got more wisdom. I think they were surprised that we knew what we were talking about. Because I think they looked as... That was the most common thing that Michelle and everybody came up told me afterwards, like, hey, those guys were really smart. This is automatic, right? We get judged. Well, either we're really smart or we just exceeded their expectations. Yeah, yeah, yeah. It was like a step above the initial impression. It's not hard when you... Maybe that's the... You know, that works to our advantage. Looking like a bunch of dumb people. We come in like with a very low standard. Exactly. It's a great strategy. I barely even shaved, you know what I mean? You know it's true. We appear super smart just because we look the way we do and we're in the fitness industry. If we were all... That's what's going for us. If we were all neurobiologists, we'd be idiots. Yeah. Hi, my name's Sal. I'm a neurobiologist. After I'm done, like, God, he's way dumber than I thought he was. For a neurobiologist, he's a retard. I got a lab coat. But for a new head trainer, I'm a fucking genius. That's right. I had a good time with you. We know what we're doing. I had a great time there talking to people. Here's what the thing about Lululemon. It's definitely not my typical scene. And here's a lesson that I learned last night with Lululemon. Tell us. I learned a very, very good lesson. Because even as much as I try not to get a, you know, preconceived notion about a place or people or whatever, you're still lingers. There's still this little bit that'll happen. And what I mean is I went in there, we did our thing. It was great. And then she's like, hey, I'm gonna give you guys 40% off Lululemon clothes. I never buy Lululemon clothes because to me, Lululemon just seems for girls. You know what I'm saying? It just kind of seems for girls. It seems like it's a little bit. It's yoga-ish, which is cool. There's nothing wrong with that. But it just doesn't seem like something that I'd want to wear because I had that preconceived notion. Well, I tried on some of their clothes and I'm wearing some of their sweats right now. Let me tell you something right now. Fucking sexy. They're comfortable. Oh, we gave you compliments coming in rocking them. They got good clothes, like really, really good high quality stuff and it looks really good. So I'm mad that I never really took them seriously. Yeah, they're thoroughly impressed. It's a little tough though. I mean, their sizes are, it's hard, they're not quite designed for me. You're quite made into the meat market yet. Yeah, most of the stuff I have to wear from there is like double XL because their XL is kind of like a, I mean, you're wearing- They sell double XL. They do, but the double XL just gets wider. I hate that. They think you're just fat. Yeah, exactly, it's a double XL. Either you're one of us or you're fat. If you've ever put, like, if you've ever shopped and you put like an XL shirt and a double XL shirt, like lay them over the top of each other. It's not longer, it's just wider. Yeah, it's just wider. So that's the frustrating part for a guy like me is I don't need it. In fact, it could be a large as far as how narrow it is. I'd need it to be longer so it doesn't turn into a belly shirt when I do overhead presses. You're more of a, not so much of a width person, you're more of a length person. It's good. Worth clothes. Yeah, we're talking about my shirts, right? Yeah, yeah, yeah, yeah, yeah, yeah, yeah. What are we talking about? God damn. Yeah, that's true. You know, it's interesting, we talked a lot. So we're obviously talking to a group of runners and we figured, God, the best thing we could possibly talk about with these people that they'd probably be interested in would be one rep max powerlifting. Just kidding. We talked about- Priming their body before the run. Priming and mobility. I told you, we should have just started off flexing and doing a whole routine next time. What I wanted to say is I was gonna introduce everybody and I was gonna introduce myself, Adam, and then I was gonna say, and I'd also like to welcome Justin Andrews, the world's heaviest ultra marathon runner. Just to see what they'd say. Oh my God, I wish you would have done that. You know what? Next time, I'll wear a medal and we'll totally go with it. Yeah, I'm like, yeah, I won this medal. I wonder how many people have it. I'm in the world's fattest ultra marathon runner. Records heaviest like an ultra marathon runner. This doesn't add up. To give you guys context, the normal- You can hear him miles away. The average marathon runner would need to carry two other marathon runners in order to equal the girth and weight. It's like a seven day challenge. You have to eat somebody to finish. Yeah, so, but anyway, so, no, but we talked a lot about mobility and stuff and we talked about, at one point, Adam, you were talking about squatting, sitting in a squat, getting into a squat. You know, it's been a while since we kind of went down this road. I think it was last year, mid last year, we went on this little kick where every other episode or so we were doing just on like a body part or, and you know, I remember that we all had great feedback and we said, you know what? We need to make sure that we still visit some of the basics because, you know, we get so caught up in all like the new cutting edge science or what's new here and what's new there and like, you know, the competitive edge of everything. And it's like, you know what? So many people neglect the basics and or totally just don't understand the importance of it and understand that focusing on that and mastering that will benefit us so much more than all these other little things that we talk about or people ask questions about getting the competitive edge. So much more. Well, when you think about the squat, we're not talking about working out with squats, although those are obviously also squats. We're just talking about just being able to get into a full, sit down, feet or flat. Yeah, feet or flat, you've got good posture, you're comfortable squat position. You know, some people call it and I don't necessarily like this name because it's a little, I find it a little offensive but they call it the third world squat where you see people who sit in a squat and they'll, you know, they'll pick right. It's like a resting position for most of the rest of the world. What people don't realize is it is a very, very basic, normal, natural part of human function. And in modern societies, we've eliminated it out of our day because when we sit, we sit in chairs. When we poop, we poop on a toilet, that's a chair. We never squat. We never do anything in that bottom position. And we completely lose our ability to do something that our bodies are completely designed, that are designed or have evolved to do. And if you don't believe me, the average toddler, the average toddler who learns how to walk can sit in a squat and in fact, when they play, many times they do sit in a squat. Something we're designed to do just like walking or standing. But because we never do it anymore, we've lost that ability and along with losing that ability, we lose a lot of the benefits of being able to sit in that position, that comfortable position. And I'll use myself as an example. I mean, here I am, a guy that works out, consistently has done so for a very, very long period of time. And I lost my ability to sit in a squat. And I could do a barbell squat and I can get down to parallel and maybe even a little below parallel. And for me, that was my assessment of a squat. Like, can I squat slightly below parallel with heavyweight? I'm cool, I'm happy. I can do this. But as we started getting deeper and deeper into human movement and mobility, and especially watching your progress, Adam, with being able to sit into a squat and then working with Dr. Brink. And here I am, I can't fucking do it. Like, I can't sit in a squat. Why can't I sit in a squat? This is like something I should be able to do. Part of me was like almost in disbelief. Like, I think there's something wrong with my hips. I just can't get down there. I feel like something's locking up. I feel like just it doesn't work. And then going through testing and finding that, actually do have that range of motion when I'm laying on the floor. It's just when I'm standing, I can't get into a squat. And now I've been practicing over the last, I'd say three or four months. And now I can finally sit in a squat. It's not comfortable, but I can do it. And I made such huge- It's a big improvement. Huge improvement over the last three months. We recognized it. And I'm noticing the benefit in other exercises and stuff that I'm doing. And it just really solidifies just how important that fucking position is. Like it's so important to be able to get into a squat and just sit into a squat. We're made for it. We're totally made for it. In fact, there's that squatty potty product, which is actually quite popular, which is basically a step stool that you put your feet on when you're sitting on the toilet. I give kudos to Onit for having them in their bathroom stalls. That's right. When we went on it, they had a little squatty potty. And what it does is it puts you in this squat position because that posterior pelvic tilt is actually quite beneficial to being able to poop. And that human's probably sat in that position to poop. Women giving birth probably sat in that position, giving birth, and now in hospitals, they include these like little harnesses or whatever these like long- Well, they have, I remember that because when my wife, like initially, because everything that she's done has been so like clinical and medical-based because she works in a hospital and everything. So she really wanted to kind of go outside of that and research more about like natural ways. Thank God we didn't do like a natural birth at home or something crazy like that, but pretty much like you utilized a lot of those different positions and techniques and squats and all these kinds of things. And we had like a doula come to kind of help with the process of that, which I thought was really cool. But yeah, there was a lot of natural positions like that that helped to kind of move things along if you use your body. Oh, so she was, she did the standing and squatting. How did she, now how did she, when it was time to deliver your kids, did she do the epidural? No. So she didn't do anything? No. How did she deliver the baby on her back? Was she standing? Well, she kind of started in a lot of different positions and then ended up on her back. Okay, so she was moving to get it going and then she actually went on her back. Yeah, exactly. Wow. This is making Adam really uncomfortable. Wow. Wow, that's really cool. Yeah, it was awesome. I mean, one of the things to keep in mind is when we're talking about this is we need to differentiate between range of motion and controlled range of motion. Right. Because those are two very big things, you know what I'm saying? So I don't know if you want to get into a little bit of that. Well, you know, I think something too that I noticed because this was something that I think the way you feel right now, I remember going through this in this last year, it's been life changing for me, really has. I've been somebody who's battled with low back pain for years and years and years and it was the reason why I didn't squat and anytime I would squat, man, my low back would just light on fire and then I would avoid it for a while, then I'd revisit it and I'd be like, God, I just, no joke, I would do a couple sets and anything over five plus reps, I'd be laying on the floor and my low back would just be on fire. And so I just justified not doing them. And it was, and you know, I heard brain class and I talk about that and that's this people go like, you know, stop squatting because the squat hurts them. And it's like, no, the squat didn't hurt me and the squat's not what's hurting me. It's my mechanics are what's hurting me. You hurt you. Yeah, I hurt me. And you know, once I started looking at it like that and then we started addressing all the issues I had that was keeping me from able to go down all the way into a baby position, I started to notice relief in my low back and I was sleeping better. All my other movements became better. And it isn't so much that the squat relieved all that. It's all the work I had to put in to get to where I could squat full range of motion. So the, you know, opening up the hips and working on my ankle mobility, that's what relieved all this pressure that I had in the whole hip complex that was bothering my low back so much. And it really, it wasn't a lot of hard work. It was just a lot of consistent things that I needed to apply to my day. Like, and I think once that kind of light bulb went off for me that, hey, I don't need to do these like long stretching sessions or go enroll in some yoga class. I need to find a couple of these moves that are making an impact and opening my hips up. And I just need to just do them as much as I possibly can. You know, God damn, you know what, it's so true with all types of learning. And I wanna be very clear before I forget this, this kind of just popped up in my mind, one of those epiphanies on how you can communicate certain things. And we gotta keep in mind, it's very important to communicate things in different ways because people, one of those ways might resonate with someone and they'll finally fucking get it. And here's just something that just really strongly resonated with me. Is that you're not training your body, you're not trying to improve flexibility through doing all these different movements. What you're doing is you're trying to learn. Whether your body learns or your brain learns, it's all the same fucking thing. You're just learning something new. And if I were to, if I wanted to learn a new language, okay, you talk to anybody who's ever learned another language, the most effective way to learn a new language is to immerse yourself in an environment where people speak that language. It's far more effective than taking hardcore learning classes, one hour, two hour classes a day. It's much more, you learn much better if you're just kind of exposed to it throughout the day because it's where you're at, you're in that country. And even though you're speaking English, you hear a lot of French still and you're exposed to it. Your brain learns better that way. The body learns better that way as well. So rather than interesting that we have such a disconnect to that. So we think that just by doing this like occasionally or just in the very beginning, you're just gonna like absorb all of that. Like your body's gonna respond exactly to that same protocol every time. Even though you haven't really gone through the part where you really have to teach it to do that. That's what I'm saying. I think people think of like, oh my God, I gotta get better mobility. So what I'm gonna do is I'm gonna dedicate one hour, three days a week to working on mobility. Which sounds like a lot, right? If you're talking, if you hear that, you think, wow. That person's really committed. They're dedicating one hour, three days a week, just to stretching and mobility. And it's way better than nothing. You're definitely gonna get benefits. Way better than nothing. But it will not compare to the individual who just throughout the day fucks around with mobility. You don't need to dedicate an hour of intense mobility. It's just literally 10 times during the day while I'm doing something, I get in sit in a squat. Or I sit in this position that I'm stretching my hip. Or I put myself in a position where I have to support myself just works on that mobility. Where you hover poo. Yeah, exactly. That makes so much bigger of a difference. And I'm watching you do that, Adam. I'm starting to do that now. And it's like fuck, it's like night and day. Like I don't have to even dedicate an hour to it at all. No, it's not that. I just do it throughout the day. It's not even, it's not daunting at all. It's not, it doesn't need to be this, it doesn't need to be this huge session or this workload. Super structured. Yeah, you know, last night, and it's such a common question, right? So last night when we were talking to this group, you know, the girl raised her hand and she's like, okay, well, you know, what are some, you know, simple things that I can do and, you know, how fast can I do? Like it's like, everybody wants to know like, how little can I do with this? And, you know, see- How fast, how fast am I gonna get fixed? Yeah, exactly. And how fast am I gonna get fixed? And Brink made a really good point of saying that, listen, if you're dealing with aches and pains and you know something isn't right with your body and yet you have this passion for running or you have this passion for lifting weights or, you know, this passion for a sport that you love to play and you're like, okay, you know, Adam, what do I need to do to, you know, fix this while I'm, you know, playing? You know, what do I, what is it? And the real answer is that, you know, if you really care about getting rid of the pain and learning to move better, then that needs to become the priority and then everything else you kind of fit into that. And I think that's where we go wrong first is that becomes the mentality is where we don't want to interrupt, you know, what we're currently doing that we love to do so much. You want to maintain whatever performance you have and you don't want to see any numbers drop ever. And when in fact, if you were willing to go through the process of allowing some of these metrics to kind of fall a bit to really build and fortify your joints and range of motion and strengthen these ranges of motion, you come back, you exceed, you know, those numbers, but you're not gonna be able to exceed it if you don't, you know, if you're not willing to compromise that. That's the irony in the whole thing. The irony is if you stop, you know, doing all your intense training so that you could dedicate your time to working on, you know, correcting imbalances or, you know, eliminating pain or improving mobility, the irony is at the end of it all, at the end of the long cycle, when you go back to your intense training and you get back into the, you know, getting performance also, you're gonna end up better off from a performance standpoint anyway. Well, that's the irony. And it's really, if you really think about it, gentlemen, it's actually a poor relationship to exercise. Absolutely. When someone tells you, hey, listen, you need to dedicate the next four weeks to all you're gonna do is correctional exercise and mobility work to fix the fact, you know, to work on the fact that your back bothers you, your hip bothers you, or to work on your mobility and the person freaks out like, I can't not like lift heavy for a month. Or I can't not. You hit it right on the head with that. It's a bad relationship to exercise. It's awareness. It's no different than the debate we got into when it's talking about nutrition and the awareness, the levels of awareness, the same concept is true with training and taking care of your body. People just, they wanted to, and Brink talked about it last night too. Like everyone's got this, we all have this pain or nagging issue that we have that's on a zero to 10 scale. And it may only be a one to three on you right now because you can still go about your day and do these other things, but it's there. And it's just a matter of you being aware of it or ignoring it and continue doing all the things you're doing until it gets to a point where you can't ignore it anymore. Which is what I feel like people do with food. It's like, you have this food addiction or you have this food issue and you keep doing shit until all of a sudden the doctor says, hey, guess what, you have diabetes. Or hey, guess what, this is shutting down on you or this is blocked now and now you gotta fix this. Then all of a sudden that we have our first bit of awareness like, oh fuck, I do have a problem. I do have a problem. But I still like that so can I get a pill? So the trick is for all of us to become more aware way before we get ourselves into these major issues. If you already have these little things that you're, these little nuances that you're noticing about your movement and your body now start addressing them now so they don't become this thing that limits you from doing basic movements later. And I'll tell you right now, if you're not squatting and you're not squatting because it hurts, it's not the squat that's hurting you. It's you that's hurting you and you need to address that. There's your first step of awareness. Stop neglecting that movement. And in fact, if you can't squat right now, then that should be the main focus of your workout. It would be no different. Look, imagine right now if you just all of a sudden couldn't walk, would that become a priority of yours over everything else? You better fucking believe it. Like all of a sudden if you lost your ability to walk you're like, I am dedicating some serious time. We'll look at Dr. Terry Wallace. Right, to learning how to walk, right? Well, squatting is right up there. It's right up there in terms of being a fundamental movement of the body and if you can't sit in a squat, you should definitely dedicate and prioritize some time to be able to sit in that squat because what I'm learning on a personal level now, I'm learning this, I knew this objectively but I didn't experience it on a personal level just because probably because I kept myself in a little bit of the dark, right? There was a little bit of me that still remain in the dark because I still like to squat heavy weight. I still like to be able to pull my 500 pounds off the floor. I still like to do all those things but now I'm realizing that my inability to be able to sit in a squat was actually impacting all, everything. It was impacting how I worked out. It was impacting how I felt when I moved, when I sat and like what Adam's talking about in terms of paying, being around a one or a three and then, oh, now it's at a six, I gotta fix it. Oh, it's back down to a three now, I'm cool. Like why are we okay with that? Why are we okay with setting us such a low standard where okay, now it doesn't hurt as bad I can get about my day? Like how awesome would it be to just not have it at all? You know what I mean? How great would it be to just never feel that pain? How great would it be to get into a movement and just get into it where you're just- Yeah, and I think there's less business around that. You know what I mean? The business around pain is definitely around like what can- Treating it right away. Yeah, treating it and then putting you right back in the mix and that's the mentality that we've always had especially with athletes. And you know, I'll tell you what, dedicating, you're changing the focus of your goals. This is key now. If you're one of those people that's got kind of poor relationship to exercise like I did and probably still do a little bit to where it's very difficult for me to stop the heavy lifting so I can focus on other things because I feel like, oh no, I'm gonna lose the strength or you know, that's my favorite thing to do or whatever. What you gotta do, what helps me is to change my goal, change the focus on my goal. So now I'm not even thinking about strength, all I'm thinking about is improving control range of motion and improving mobility. And now that I'm focusing on that particular goal and I see progress there, it becomes really fucking fun. It becomes a blast. And here's a side effect that I'm noticing now is the fact that because I can get into deeper ranges of motion, it sucks saying this by the way because it's like, duh, I've talked about this a million times but I just ignored it for myself. Actually build more muscle. Like I noticed now my legs are starting to look, I'm not lifting with nearly as much weight in the squat because I'm really focusing on just trying to sit in that squat with weight. But I'm looking in the mirror when I'm flexing my legs and stuff and I'm like, holy shit, they actually look a little bit better. Like I haven't lost, not only have I not lost muscle, but I'm actually starting to see what seems to be better muscle development. Well, certain ranges haven't experienced any kind of resistance. That's it. That's it. I'm making my muscles stronger. So ignoring certain parts of what your muscles function is capable of. And we need to talk about what range of motion, the difference between range of motion and controlled range of motion. This is something that Dr. Brink blew my mind in when we first met him in his office. He put me in a 90-90 position, which it's an external internal rotation of the hip. So one side is externally rotated, one side is internally rotated. I'm sitting on the floor. And he's telling me to lift my back foot off the floor while keeping my knee down on the floor. So I'm internally rotating my hips even more and to do it with my own power and strength. And I could get off the floor maybe an inch at the most. With lots of like, oh, that's a strain and tension, right? And he says, well, he tells me, he says, why can't you get any higher? I'm like, well, I just, I don't have that range of motion. And he goes, no, you have that range of motion. He takes my foot with his hand and he pulls it up. Like a foot. Like pulls away the fuck up. And it felt really weird. I'm looking at it and I felt disconnected to my leg. Are you breaking me? Yeah, I didn't feel connected to my leg. It was like, oh, this is a range of motion. I didn't even know I had. And he says, now try and hold it up here as I let go, cause he's holding my foot up there. He lets go of my foot and I can't. I can't hold it. And he says, okay, Sal, he goes, the range of motion exists. It's there. The problem is you don't have control in that range of motion. You have no strength within that range of motion. And it was like a light bulb went off in my head. Like, holy shit. I have way more range of motion than I think I do. What I'm lacking is strength within that range of motion and control. And that's the important thing. Range of motion is nothing without control. It means nothing unless your job is to, you know, fit yourself inside of a small box and just relax and sit in there. And you're some kind of a, you know, performer like that. But if your job is to move daily or perform in a sport or work out, range of motion means nothing unless you have control. Otherwise, if you can't get into it or if you do get into it and then you have no strength, that's instability. That's an injury waiting to happen. Or if you can't get into it yourself, well then it doesn't even matter. You know what I'm saying? And I think this frequent getting myself into these positions with tension, like what I'm doing throughout the day now is I'm getting myself into a squat, a body weight squat. I'm trying to sit in that squat. And rather than relax in that squat, I'm trying to, yeah, I'm trying to kind of stay there with control right now because it's new for me. I'm taking my feet and rather than letting them pronate, I'm actively trying to stay more on the outsides of my feet. I'm trying to press my knees out. I'm trying to press my chest through, even though I'm not getting very far with it because obviously my- What's an interesting thing once you start really like identifying how much pressure or where you're applying pressure with your feet. And I see my big toe wanting to lift up and my feet pronating a little bit. I'm self-correcting as I'm dropping into a deeper stance in the squat. But it's like, if you can really start to slow down and figure out what your body is already kind of doing and compensating, it's interesting because then you really can understand, wow, if I just focus on grounding myself better and working on these little articulations with my feet, it makes a massive difference. Like you don't feel those little twingy aches and pains that shoot up your leg. So Jessica is very proficient in range of motion and flexibility type training. She traveled and worked for four years, the Cirque du Soleil. And so she had the amazing ability, excuse me, the opportunity I should say, of training with the best in the world when it came to flexibility, mobility, tension, control, because these are all contortionists and performers that do just ridiculous feats of human movement, right? And so she really took to and enjoyed silks training. So for the listeners who don't know what silks are, it's those big, massive pieces of fabric that hang from a high point in the ceiling and then a performable climate and then wrap their body with it and support themselves in the splits and do back bends and twist and hang upside down. And it's really beautiful. It's really amazing. But from a physical standpoint, when you analyze what they're doing is you literally have to have ridiculous ranges of motion with control because you're supporting yourself on these silks. You can't relax on the floor in a stretch or whatever, you have to support yourself. And so she has incredible flexibility but good control within that flexibility. Like she can get in the split, but the splits where she'll support herself one foot on one silk and one foot on the other silk, which is different than just sitting on the floor in a split where you can just relax, right? Oh, it's what makes Jujie so impressive. Exactly. That people don't realize. It's like, it's one thing this guy is doing the splits. It's another thing that he's doing it between two chairs and holding a fucking hundred something pounds or something. That's insane. You have strength within that range of motion. So when I talk to her and here's the thing, like once when you're doing something sometimes you don't realize what you're doing. And then when you think about it objectively and you try to verbalize it, then you start to realize, oh, shit, this is why the trainers had me do this. And this is why the, so what she tells me is, so they had these Russian trainers there and Russian silks, these Eastern Bloc silks trainers. And they take her through these just gnarly stretch sessions where they would themselves put her in a stretch so she's passive in it. So first they would get the range of motion, but then when she was in that range of motion they would tell her to do two things. A, try to hold your leg in that position. So let's say I'm holding you in a hamstring stretch real fucking deep and at first you're relaxing just so we can get there. And then they tell her, now you hold it here and flex your quad and pull with your hip flexor. And they would also tell her to oppose the stretch. Now push into my hand and go back and forth and do all these different things. She said it was painful as fuck, it was horrible, but she went from being an extremely inflexible individual who couldn't touch her toes to now she's like one of the most flexible people I know. And as she's explaining this to me and as I'm learning all the stuff with brink and all the stuff that we're doing with mobility and how we, you know, when we put together prime I'm realizing that they were training strength within ranges of motion. Like that's exactly what they were doing. That's exactly it. And it's basically how I've always like I've wondered how to explain a guy doing like the gymnastic rings and like why that was always so impressive to me is because you'd see this guy with his arms all the way out like in a crucifix pose and then he goes and flips upside down and he pulls himself up like seamlessly. Everything just looks so smooth. I'm like how like, I know just like doing a pull-up and then trying to transition into a muscle-up or whatever like that's in itself is like it's incredible the amount of strength that you need for that, but like more than that like they're training themselves on like crazy ranges of motion and applying insane amount of force on demand and there's a way to train for that. Yes, so here's a great example. Let's say you have tight hamstrings. We'll just use hamstrings because everybody feels like they have tight hamstrings. And throughout the day, you want to apply this kind of frequency principle that we're talking about where you just throughout the day you practice you're learning, you're teaching your body how to become more how to gain more range of motion with control in the hamstrings. So the typical, the average person may think that what they would do is they just stretch their hamstrings statically. Like I'm just gonna put my leg up on the table and just kind of sit there and relax and let the hamstring stretch and you will get more range of motion that way but you won't get control. Here's how you would get control doing something like that. So let's say I do that. Let's say I put my leg up on the table and I get into stretch. First I get into the stretch and I relax for a second, try and sit in there. Then while I'm in the stretch now what I'm gonna do is I'm going to try and pull my leg up while I'm in that stretch and hold that for 20 seconds. Then I'm relaxed for a second. Now I'm gonna push it down into the table. I'm not moving. My body's not moving. I'm just creating tension. Now I'm pushing down into the table while I'm holding the stretch. Then the next thing I do is I point my toes while I'm in that stretch, intense my quads. Then the next thing I do is I pull my toes back while I'm in that stretch, intense my quads. And then I rotate my leg and then I flex all while stretching the hamstring. What I'm doing is I'm creating tension in different positions and what that does is it builds. It creates that neurological pattern that strength. It gives me strength within those positions. You're saying it gets louder. It gets much louder and all I'm doing is I'm literally, I'm looking at a grand total of 30 seconds to a minute and a half of doing this throughout my day and I do this maybe three, four, five times a day. So you're literally dedicating a grand total of, you know, 10 minutes during your day doing this and so far I've done this. I've been doing, you know, stuff like this way faster progress than spending 30 minutes of stretching at the end of my workouts. It's really blowing me away. I don't think there's been a day where I've spent 30 minutes to an hour just stretching or mobility workout. You don't need to and frequency wins. I'm far better off doing it three, four times for five or 10 minutes throughout the day than I am one time really long. You know, circling back to the squat. So my best friend, I got a chance to hang out with him this weekend. I hadn't seen him in a while and he's recently got back into lifting and working out and he's like, yeah, I know you really motivated me to get back to squatting and he's like in squatting deep. And so, you know, he told me, he's a guy I can't quite squat with the barbell really deep. So he tells me he's been using the Smith machine and squatting all the way down to the floor. And I go, well, you'll be way better off doing no weight on your back and getting your mechanics down and working on that. So I want to be clear about this. So, you know, here we are telling you everybody that, okay, you need to squat. Squatting is so important. It's the king of all exercises. If you can't squat, get to the point where you can't squat. Now the problem that is problem with a lot of people is they hear that and they go like, okay, well, I trust mine pump. I feel like I need to give it. So they go, I'm going to start. Somebody who's stopped squatting because it hurts them. And now they just say, okay, I'm going to start squatting. Yeah, I'm glad you're going here. Because mine pump tells me I need to squat. And then they just, and then they start pushing their range of motion because they know that we've been saying that you need to get deeper in your squat. Well, it doesn't work that way. Like Sal was talking about his progression that, well, he's been working on this for three plus months. Shit, I was working on it for over six to eight months before you could, and you can just go back and look at my Instagram. Go all the way back in the last year and pay attention to a squat video I did last year and look at the squats now. But that's been a gradual progression over the last year. I didn't just go from, hey, barely being able to break 90 to all of a sudden sitting in the baby position. No, because you didn't have strength in that range of motion. You would have hurt yourself. So my process looks more like this. At first thing I would do is I would use TRX straps so I could balance on something. And then my goal was to try to get down to the bottom of a squat position, which was very hard for me. It was painful. And I would just practice that or I'd use, I'd put my hands on a couch or something so I could reach forward and get balance. And I started with my heels elevated to start with. Then I started lowering my heels to the point where I could go flat. Then I started practicing without having to hold on to anything and I could only get so far. Then I was able to actually get down to the bottom without, you know, anyway. Then I would do it with the bar. Meanwhile, normally I can squat with 300 pounds. I could go up to three plates and that's what I can work out to. Meanwhile, what I'm doing is I'm slowly scaling the weight down in my squat and going deeper and deeper and deeper in my range of motion. So I went from three plates to two and a quarter with a little bit of a deeper squat to two plates with a deeper squat to one and a quarter with a deeper squat Then I went all the way down to the bar to be able to get all the way to the bottom of squat to for the first time since this process began I have squatted with 135 pounds but at the bottom where I'm totally getting down to the bottom and I'm not allowing myself to go any heavier until I can get really fucking good with 135 and I'm doing five reps. Like 135 I can press with my arms above my head. Like that's not a heavy weight. I could throw it if I wanted to but to get down into that position with good tension control within that range of motion there's a good 12 inches or so where that 135 is about as much as I can handle. Once I get out of that 12 inches I can hammer it up, no problem, but that's the point. The point is I'm using the weight is matching my worst part of my rep which is that bottom position. I'm not trying to go as heavy as I possibly can because it doesn't matter. The point is you can handle 12 inches. That's the point. Well, here's an important point to make too is that there's three major areas that anybody that I've helped with this that we have to address and whether you address all of them together and you make slow progress towards this really deep squat or you address one at a time and get really good at which is kind of the way I went at this. So I'll start with you have your thoracic region, you have your hips and then you have your ankles. Those three are typically the three main areas that limit people from getting them into this really deep squat. And, you know, I was just talking, Everett was at our seminar last night and he's like, he was felt so inspired to like work on his squat depth because he kind of stops right at 90 degrees and he can't get all the way down. He's like, man, he's like, I really want to get to the point after listening to you guys and Brink talk about how important it is to be able to connect and go all the way down there. And he's like, you know, so I'm gonna start squatting barefoot and doing this and I'm like, hold on, dude, pump your brakes. Like you've been wearing high heel shoes squatting and just getting to 90. You don't need to take your shoes off and try and go all the way down. And I said, you know, learn from my mistake. I got so excited about my progress in my squat that I did this exact same thing. I'm like, oh, I'm done with my belt. I'm done with my shoes. I'm squatting barefoot all the way down. And then I hurt myself because I wasn't ready. And it wasn't even a lot of weight. It was just, I wasn't ready for that. So once the hips get opened up enough to where you get down to 90, well, then you also gonna have the thoracic region that's going to round forward still. And then you're also gonna have a limiting factor with your ankles. It's rarely ever just like just hips and then you're good. Like normally if your hips have been really tight you haven't been getting down in that position. You haven't asked your ankles to have to have that much travel. And then you also haven't asked your spine to stay in that neutral position when you get that deep in the thoracic region. So each one of these are gonna be limiting factors to having that beautiful, perfect, deep barefoot squat. And so make sure that you're either one addressing all of those or you make progress in one. And then you go to another area, you work really well and consistent towards range of motion there and then together you'll finally get, it's taken me, like I said, a whole year before I could sit in this position. And I'm still not all the way there. I just somebody, everyone loves to point out like anytime you're posting on Instagram and you're somebody like us who are sharing information people, everybody likes it right away. Hey, that's, aren't your hips coming up too fast? Yeah, that's how, yeah, no fucking shit, man. I know, I'm very aware of all my imbalances. No, it's funny cause you're listening to a few meet heads here. Justin has been focusing on mobility and movement way longer and more in depth than I am. I did and more than Adam did because Adam was competing for a while. He just didn't do it anymore. And so, but you're listening to, you know, like I'm not by any means proficient at all when it comes to mobility and range of motion, but I am very, I am knowledgeable on the effects and what's happening with the body and what it's doing with the central nervous system. And I'm applying it on myself now, which is kind of cool. It's cool because I get to go through it myself, which puts me in a good, in a unique position to be able to communicate kind of what may be happening as you're trying to do this. Oh yeah, you get a lot of cool coaching kind of cues like as you go through it yourself. And for me too, that's where, like I found like tools and different techniques that I really responded to and I was like stoked on it. And that's what kind of led me down this sort of pathway towards getting further into mobility, using sticks, using props, things like that, like getting into stuff like the Dunphy Squad where we, you know, I'm using these kind of leverage points to, it automatically, your body tends to tense up the way that you want to be able to recruit that process. And so it's just a helpful way to kind of direct your hips down and to be able to sort of gain that recruitment and that response that you're looking to achieve. This is probably why the biggest, we get messages from people, right, who enroll in our programs, you know, maps and you know, whether it's aesthetic, prime, performance, anabolic, you know, whatever. And the ones that people are always e-mail us and go, holy shit, I'm totally surprised are usually the aesthetic focused individuals who do end up doing maps performance or maps prime because they go into maps performance and these are bodybuilders, physique competitors, people who just want to look good, you know, bikini competitors, whatever. They go into maps performance because they trust us, right? They listen to us on the show and they're like, okay, I was the least, you know, I did maps anabolic, I did maps aesthetic. I was the least excited about doing maps performance because I know it's mobility and performance based, but you guys kept talking about it, so I gave it a shot and holy shit, I'm blown away. Like I can't believe my squad is better, my deadlift is, you know, better. I'm building more muscle and it's like, it's this wonderful side effect of improving range of motion with control. It makes such a huge fucking difference in the way you look too. So it's not just about moving and feeling better. Like I'm telling you right now, working on these things, even if you could care less about being able to sit in a full squad or whatever, you're gonna build more muscle and look better. You're just more well-rounded. And the messages we're getting from people is that they're blown away when they do performance or prime, which is also a, I guess you could put it in that category of mobility. Priming your workouts, boy, does that make a huge fucking difference too. And being able to just be connected to, you know, deeper and deeper ranges of motion. Well, somebody asked us recently, like how we stay motivated, you know, if you guys have been lifting for so long, like how do you stay motivated to train day in, day out? And what does that look like? And, you know, the tip that I gave for me, this is how I do that is I find areas of improvement that I need to work on, whether it be a simple movement, like a squad or overall mobility in an area. And I set goals that like, I wanna be able to do this. Like I wanna be able to do this. And I wanna do it well. And it gives me something to focus on. And it gives me a new goal that's not a scale driven, the mirror driven, you know, or based off of how much weight I need to be lifting, which there's nothing wrong with those goals too. I love going after those too. That's what drove me to compete. Let's be honest though, we've done that for decades. Yeah. You know, so this is something that's outside of that, which is actually, you know, it's exciting in its own way. Yeah, no, I think it's important. I think all of them are important. I learned so much in my journey to becoming an IFBB pro. That whole journey of being so focused on how I look taught me so many things and I totally appreciate it. And I'm over it. You know, I'm over it for right now as far as like competing at the highest level because there's other things that are important to me. And like I'm totally enjoying this moving better. And I know me too. Like I'll keep working at it until I feel like, man, I feel great and I already do feel really great. I feel the best I've felt in my life in a very, very long time. And I don't feel like I'm way off from that aesthetic version of me. Like I feel like that's so close that I could be there within four to six weeks, no problem. So for me to have an aesthetic physique right now and moving the way I'm moving right now and to be pain free like I am right now, I mean, I feel fantastic. But then I know me too, like something I'll get, you know, I'll get a hair, a hair up my butt or whatever. And then sooner or later, I'll be focused on something else. And to me, that's how I keep going and how I enjoy this whole process. That tickles, by the way. I think it's, we should probably recommend that everybody, I don't care how good, how mobile you think you are, how awesome your range of motion is or how long you've been working out. I think everybody should probably dedicate an entire phase of training on just improving ranges of motion with control, on mobility, on being able to move better. I think everybody should take anywhere between three weeks to 12 weeks or longer of a workout phase where that is your only goal. Whether you're an athlete or you're aesthetic driven or you're just health driven, just do that, you know, just phase it, put it in, make that the primary goal where you forget about everything else. You're not worried about how much weight you're lifting. You're not worrying about aesthetics. You're not worrying about the pump or anything like that. All your focus on are those things. And I promise you, I promise you, you're gonna come out of that phase. Your mind is gonna be fucking blown. You're gonna go back to your other phase and your mind's gonna be blown again. Your body's gonna respond in different ways and new ways. It is going to be the shock that your body needs to start progressing again. I hate that when they say it. Shock your body until, you know, that's, in reality, that'll do it. That'll probably do it. Like if you've plateaued forever and you're just not seeing any progress and you're frustrated as hell, phase in a nice, you know, three to 12 week period of just mobility, range of motion training, of just that kind of functional type of work and then go back to what you were doing before and see what happens. Well, real soon here, you guys are, we're getting ready to wrap up our focus series that we were doing on our YouTube channel. So if you guys aren't subscribed to the YouTube channel, Mind Pump TV, so Mind Pump TV on YouTube, if you subscribe to it, every day we're releasing free videos that are short, three to five minute, little bit of tidbits of information and we're about to transition into mobility videos. So if this is something that you know you need to work on, maybe you don't know any programs or you can't afford a program right now, but you're looking for more help, more tips. This is why we created the YouTube channel. We want to try and help out as many people as we possibly can, even if you're in a position that you can't afford one of the programs. If you can't get prime, you can't get maps performance right now, which ideally would be, I mean, this would be most ideal for everybody because then you can figure out what's best for your body. The next best thing after that is at least take the free information that we're, Just start applying some of the movements. Yeah, and start applying to some of them. And that was the advice I gave last night to somebody is like, well, listen, you know, go through these movements and you're going to know, you're going to know when you get into them, the ones you really struggle, the ones you're really struggling to perform are probably the ones you need to work on and work towards them and get good at them. And don't think intensely, don't think, okay, I'm not good at this. Oh, I'm going to stretch as hard as I can and intensify it as hard as I possibly can and do it for a long period of time. No, just to learn them. Yes, exactly. Learn them, get down in that position, do it for a few minutes, move on. Come back. Yeah, come back later in the day, do it again for a couple of minutes, move on. Come back again in the doing day, do it again for a few minutes and just keep doing that. And I pay attention, literally, to how different you feel in like a week's time. Like if this is not one of those things where, hey, It's pretty, you'll notice them. Yeah, you do. It's not like building instant, Your body loves it. Yeah, it's not like what we have to do to burn a bunch of fat or build muscle. It's not like that. It's amazing. Like if you actually do it like three, like literally take one or two moves, you're not good at that we're gonna post up there or if you own prime one or two that you've already noticed or challenging, do them two to three times a day, every day for one to two weeks, report back to me. Guarantee you will feel and see a significant difference in that short amount of time of just applying that. So, and when people see that and feel that, I feel like that light bulb goes off for everybody like, wow, this isn't that difficult. It just takes consistency of continually to apply that because you're training on a neurological level. We're training patterning right now. It's not a strength thing. It's not like you're trying to build a bunch of muscle, burn a bunch of fat. You're just trying to train that body to get connected. So stop training and start learning. Listen, if you like Mind Pump, leave us a five star rating and review on iTunes. If we like your review, if it's a good one and we pick yours among the others, you'll get a free Mind Pump t-shirt sent to you by mail. Also, check us out on Instagram at Mind Pump Radio. That's where you can ask us questions and we answer these questions on our show. You can also find my personal Instagram page at Mind Pump Sal. You can find Adam at Mind Pump Adam. Justin is at Mind Pump Justin and you can find the eagle, Doug Eggy, at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at mindpumpmedia.com. The RGB Superbundle includes Maths Anabolic, Maths Performance, and Maths Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.