 In this episode of Mind Pump, the world's top fitness, health, and entertainment podcast, we answer fitness and health questions that are asked by listeners and viewers just like you. Now the way we open the episode is we do an introductory portion. So we talk about current events, scientific studies, talk about workouts. Sometimes we mention our sponsors. In today's episode, that lasted for about 40 minutes and then we got into the questions. Now for the viewers, I got my notes up here. So I'm gonna let you know what happened in today's episode from beginning to end, okay? So we start out by talking about Dubai. Why are we talking about Dubai? Because they host the UFC and they do a lot of that kind of stuff over there. It's kind of cool. Then we talk about my interview yesterday on a podcast when a big spider came down from the ceiling and almost scared the poopins out of me. Now the person hosting that podcast was Jason Phillips, a good friend of ours. He also owns the company NCI. This is an online nutrition coaching certification company. So if you're a trainer or you wanna be an online coach and right now that market is exploding because gyms are shut down and people still need trainers. They still need help with their nutrition. You can go to NCI and get certified but here's what they did for Mind Pump listeners. So I'm gonna read this off for you. Right now they have a scholarship giveaway. So if you go to ncicertifications.com forward slash Mind Pump, you can enter the giveaway. Now one winner is gonna get full scholarship which includes level one and level two certifications, hormone, mindset certifications, the gut, thyroid, men's health, and women's health master classes. Tons and tons of stuff. That's a lot, Sal. From this, yeah. It's really cool. And there's a few partial scholarships as well. I wanna make sure I got that after Doug highlighted it. Thank you, Doug. Then we talked about gyms closing again. Yes. Thanks Gavin Newsom. Yeah. Then we talked about progressive overload with form and technique. Now progressive overload means you're adding weight to the bar normally but you can do this without adding weight. That led us to talk about Home Gym Equipment, our favorite company for Home Gym Equipment, PRX. They make racks that fold into the wall. They have great weights and dumbbells and normally they're sold out because everybody's trying to buy their stuff right now but they've got stuff in stock right now. They're back. I'm pretty sure they'll be sold out again pretty soon so you might wanna act. Here's the deal. We got a hookup for you. If you go to prxperformance.com forward slash mind pump, use the promo code mind pump get 5% off and if your purchase is over $500, we'll give you a free maps prime program. Then we talked about Adam adding maps strong exercises to his routine. He was feeling a bit skinny, wanted to build some muscle. He wants to get huge. Started following maps strong. By the way, maps strong is 50% off this month. Keep listening. I'll give you the 50% off code. Then we talked about JFK Jr. and some conspiracy theories. Justin and I can't stop. I tried. I tried to stop. We're addicted to the conspiracy theory so we have a lot of fun with that. I didn't wanna let you down. After that, we get into the fitness stuff. Okay, so all you fitness buffs, that's about 40 minutes into the episode. The first question we answer is what are our tips and strategies for weak point improvement? So if you have a weak body part, it isn't responding like the rest of your body. Listen to that part of the episode. The next question, this person says, what's up with box squats? Do they hold value? How do I program those into my routine? So a box squat is when you have a barbell on your back, you lower yourself slowly onto the box, pause, come back up. It does have some value. It has some unique value. We talk all about it in that part of the episode. The third question, this person says, look, I wanna cut sugar from my diet. Where do I start? Like where's the first place I should go to cut sugar? Probably the gummy bears. Yeah, where it says sugar. Probably that. And the final question, this person says, how do you go about increasing your maintenance calories? I lift weights, I'm a petite woman. How do you do this? So we talk about speeding up the metabolism in the last question of the episode. Now also, I wanna let everybody know that MAP Strong is 50% off. I said that at the beginning of the episode. So now I'm gonna give you the 50% off code. Now MAP Strong is a phenomenal workout program designed to build muscle, strength, and speed up the metabolism. It's inspired by strong man training. So what does this mean for you, the average lifter? You're gonna do some traditional lifting and some non-traditional lifting. Your body is gonna love it. It's gonna respond very well. In fact, this is one of our more popular program among women because they get faster metabolism from it. Now men like it because it makes them big and buff at the beach, I guess. But it's a very, very effective program. Again, it's half off. Here's how you get the discount. Go to mapsstrong.com. That's M-A-P-S-S-T-R-O-N-G.com and then use the code Strong 50. That's S-T-R-O-N-G-5-0. No space for that discount. Did you see that the, we talked about it the other day, the UFC, so it did end up like setting records. For reals? Yeah, yeah. So it was one of the most watched pay-per-views ever of all time. For fighting or just ever? I think in general. Doug, maybe you could fact-check me, the UFC 251 pay-per-view record. You could probably put something like that in there and you'd come up with that. I read the article. I can't remember if it did say all sports or just in paper, the highest, one of the highest UFC pay-per-views. I believe they charged more, too. I think it was, I get like a, when they go through ESPN, I get a little bit of a deal on them, right? So if you have an ESPN app. I think you have to go through ESPN now. That one I think you did, too, right? Yeah, like they switched over to that and so now everybody has to have an ESPN app. I know my friend was complaining about that, of course. Well, I mean, there's obviously pent up demand, nothing else on. I know, it's the only sport thing, only sport ball going on, and it's fighting. It's like you're the, you're in prison and there's a guy that looks like a girl. Do the math on that. It was like an 80. He's getting all the attention. Yeah, wait a minute. You know what I'm saying? There's something here. It brings in 1.3 million. Sports history. So that's, yeah. Well, good for them. I mean, it was a great point. I mean, that's exactly what it is, is that nobody's got any sports to watch right now. So even if you're not a big fan, you're like, shit, any sort of lie, just shows you how thirsty we are as a country, right? I know. Now did they do this at one of those reservations because other states wouldn't say shit? Dubai, they did it on the island. Dude, Dana White's a genius. I know, he is. Do you know that Dubai has a huge market and interest in mixed martial arts? They're a huge market. So Dubai has some of the- And bodybuilding too, right? Bodybuilding too. It's really interesting, right? They have some of the biggest submission grappling and jujitsu tournaments in the world are in Dubai. Bodybuilding, and I think it's because, now is Dubai, is that a free society or is there like a king or queen or whatever? Does anybody know? I have no idea. I think it may be driven by the royal families there that they have interest, so they push- They're definitely wealthy, I know that much. Super wealthy. You ever seen pictures of Dubai like- The Lambo's and shit on the fr... Well, like 30 years ago versus now? Oh yeah. It's like sand. Yeah, I heard that one of the buildings they built to where you could ski inside. Like you basically have snow pumped in there and you could ski down a hill. Yeah, I do know that in- Let me see. In the desert. Go back, what type of government is it? Politics of the United Arab Emirates takes place in a framework of a federal, presidential and constitutional monarchy. Boy, none of that makes sense together. Constitutional monarchy. A constitutional monarchy. Hey everybody, I know I'm the king. Here's a piece of paper, but really, I got last say. Don't worry. Here's all the reasons why I'll take care of you. Yeah, yeah. We want to change those rules. No, no, no, no, no, no. I control all that. But don't worry, it's all good. I got the pen, you guys can tell me things. But yeah, I know if I'm not mistaken in Dubai, you, if you get caught with weed, they'll throw you ass in jail forever? Something like that. Wow. Yeah, it's really crazy. Really? Yeah. I think alcohol might even be illegal if I'm not mistaken. Yeah, I've heard that. It's tough to get, like you have to have a special membership or something. Probably explains why it's a good place for bodybuilders then. You can be totally focused over there, huh? The only drugs, you can get steroids though, I hear like crazy. Steroids though, yeah, no problem. Isn't that funny? That's what I heard. Steroids come and dime a dozen out there, but you can't get alcohol or you can't get weed, huh? Yeah, I'm like, they get them testosterone, like prescription, like no big deal. Liquor licenses are not available to non-residents, but it is possible for tourists and visitors to buy and drink alcohol in licensed venues. Okay, you could. But it is a punishable offense under the UAE law. Interesting. Oh, look at that. To be under the influence of alcohol. Oh, so you could drink, you just can't get drunk. Well, what's the point? What a waste of time. What a waste of time. Why would you even? Just for the calories? What are we doing here? This is stupid. Take a sip, oh, you're done. That's it, you're done. Very good taste. Yeah, marijuana, yeah, I looked that up with marijuana, Doug. Let's see what they... Is weed legal in Dubai next year or something. Yeah, oh man, I can't read that. Everything kind of eyes you think I have. Super focused eyes. Yeah, toughest marijuana laws around the world. I believe, oh, look at this, getting caught in Dubai with even the tiniest trace of cannabis and I believe it can get you either executed or... What? Shut the fuck up. I'm not exaggerating. You're lying. But I am not lying. Come on, guy. All right, Doug, you're gonna have to... Cut your hands off or what? Get you a minimum mandatory sentence of four years. Oh, that's all it is? A little less than execution. But pretty extreme. No, there are countries like that. Four years a lot, but come on, death. So you know how this works? So now I'm starting to remember, I did read about this once because I was considering going there and then I said that right there made me say no. You don't even have to have cannabis on you. If they test your blood and you have a little bit of THC in your system, jail. No, it stays in your blood for a long time. I know. So it's like you gotta like not have any for months and then travel there. Do you think in our future, in our lifetime that we'll see like drugs get legalized? Do you think so? The way we're heading with like psilocybin now and obviously what has happened to weed in just the last decade, like do you think we're gonna get there? I don't think it's gonna go extreme levels I think. Yeah, me too. I think it was so... Or at least decriminalized. I think we will. I do too. I think so. I do, I think they're starting to see that the too extreme of the way that they regulate it is too extreme and it's causing more problems. And so they're probably gonna have it scaled or something. What is the latest news on psilocybin? You normally keep us up to date on that. What's going on with what states and have you read anything recently with maps and everything what's going on? Yeah, I know that there are cities that have already decriminalized the use of psilocybin. That doesn't mean it's legal, there's a difference. Decriminalized means it's not legal still to sell and purchase, but it means that it's not treated, punish severely. You might get a fine. And that allows them to do like treat them with therapy and stuff now, right? Is that right? No, it's still illegal to do that. It's just decriminalized for personal use. But what it does, and here's the problem, because the federal government has a lot of these substances scheduled so harshly, it makes it very difficult to study. But luckily psilocybin is now, they've put it in a different category. It's not rescheduled, but the government is allowing a lot of studies done on it, mainly because of all the PTSD soldiers. Yeah, it was 80% after one session. Crazy results. Yeah, there was like a crazy cure rate, which is really crazy. Dude, yesterday I gotta tell you guys a story, right? So yesterday I'm on a podcast. I was on Jason Phillips's podcast, by the way. What's it called, All In? I think it's called All In. Anyway, great podcast. And they're doing an interview with me, and it's him and his co-host. And I'm sitting there, and about halfway through the podcast, or I'm in my flow, I'm doing my talking thing or whatever. And I look up right in front of Justin's, where you're sitting right now, Justin. Okay. Frickin' biggest spider I've ever seen comes down on a single string of web. I wish that was me. And it's just hanging there, like with its big old claw legs. Did you scream like a girl? No, no, no. I kept going, but I had my eye on it. And then Doug, a couple times, got up, and the gust of wind that he caused would make it swing. I'm like, no, dude. You're like blowing it. Don't swing over here. Doug, speaking of Jason and NCI, what is the thing that they're running? They're doing another cool free giveaway, or course or class. What have they got going on for us this month, for our trainers and people that want to learn? Yeah, there's smarty pants people. I think there's like a free hormone course. There's a couple others. Wait for Doug to read it. Yeah, yeah. It's okay. Mick, can you work this today? Doug, come on, TV's still up on the other thing. What are you doing over there? Huh? What's going on? Don't stress them out. Are you on cornhub again? Are we trying to record? Stop. This guy. Stop stressing him out. He's got like five different ages over there. Five years we've been doing this. This guy's just starting to get an easy street over there. Oh, that's the wall in China. That's, yeah. Give me a second. We got the window got closed somehow. Yeah, yeah. I'm beginning to believe that Doug is an advanced machine whose electronics mess with electronics that he works on because shit tends to go wrong. Yeah, especially when you rush me. All right, so there is a scholarship giveaway. If you go to ncicertifications.com forward slash mine pump, one winner will receive a full scholarship which includes level one and two certifications, hormone and mindset certifications and the gut thyroid men's health and women's health masterclasses. Wow. So they're also going to be giving away some partial scholarships based on submission. So. Okay, so I was on their podcast, right? And here's the thing I like about Jason and the things that they focus on. The series that they were working, that they were doing on their podcast had to do with nutritional freedom or the kind of the behavioral aspects of diet. And he is hitting the nail on the head and they constantly do with what they focus on teaching their coaches what to focus on because I think trainers and coaches make, one of the biggest mistakes you can make as a trainer or a coach when you're working with everyday people is to assume that the answer is all in the numbers. Here's your calories, here's your proteins, here's your fats, here's your carbs. You got to cut your calories to lose weight, increase your calories to gain weight. Here's your meal plan, plug it in and follow. Just get rid of all these foods and do this whole new thing. Do you remember how unexcited you were to meet Jason the first time we were gonna meet him? I was. Yeah, you know, that's what's, those are my- I thought he was like that. Yeah, well those are my favorite people, right? When we meet somebody who were like, ah, I don't know, what are you saying? He was a model, like come on, what's he doing? I didn't know that. Yeah, he was an amber grommie model. Don't you remember that? We talked about that the first time. I just remember that. Justin was the one that wanted to meet him for the Lyra. I remember when we, and I remember telling you guys, cause I believe I was the one that set it up. Those cargo shorts. And I was like, who's this guy getting coming in? I tell them, what? Oh man, we were all down. But then when he came in, I remember when we were having a great conversation about coaching and nutrition and, you know, it's rare that we meet another trainer like that that I think just really, really gets. And you can tell that he's got a lot of experience hands on. That to me is that always, we've met a lot of brilliant minds, right? That have gone through a lot of schooling, has a lot of certifications, degrees in the field and can speak really well to whatever topic related to fitness. But then there's a people that, you know, you know, have worked with a lot of people. He's refined it down to what matters. It comes across that way and that's refreshing. That's exactly what I was getting at. The part that you coach and work on is not the numbers. That's basic. That's easy. You could go online and get numbers for yourself and figure that out. It's all the behavioral stuff. That's what you're coaching people through. If it was all about numbers and follow a meal plan or whatever, there would never be any failure rate with diets, everybody would have no obesity issues. It would have no health issues that are, you know, deal with it. It's hard though because that's what all of our certifications and the schooling teaches. That's what I mean. I mean, they teach all that part. Unless you went to school for psychology or behavioral science or anything like that, but which most trainers didn't. Most trainers go down the kines and sports medicine and physical education type of direction and all your national certifications. So, you know, it took me a really long time before that all came together. I've said this a million times. Every time I meet trainers and talk to them, I always say the same thing. I say, it's not what you know. It's how you can get the person to understand it fully and implement it into their everyday lives. That's the most important thing. What you know means nothing if you can't do any of that. It means nothing at all. Otherwise, you're just a fancy Google search. You're not really a good coach. So, you guys see the new mandate that came out by Gavin Newsen? Like, wasn't that the closure of today? These other, yeah, these other counties for gyms and for churches. It's statewide now, right? Yeah, statewide. So, explain this to me, Justin, because this is your, I saw our good buddy up at Santa Cruz Power Fitness. A shout out to them and their gym. I saw a post that somebody did that said they were remaining open. And I thought all of California has to shut down. Yeah, I think that was the case when it was county by county, because Santa Cruz was one of those that we had the lowest cases in the area so they could get away with it and then like everything was like free and open. And so I think now that might have changed. So, it is supposed to change, but I just saw the post that was referred to. Was it recently? Yeah, this was yesterday. Oh, I don't know. The whole state being shut down, but they're gonna remain open. So, which brings me to the next question that I have for you guys is, do you think we're gonna start seeing this? Are we gonna, I mean, I already know, the gray market black, what do you wanna call it, when your hairstylist is cutting hairs out of their garage now? So, are we gonna start to see people that say, fuck this, I'm gonna, we have customers that are willing to pay me that are gonna do this. I wouldn't be surprised. Of course. I wouldn't be surprised at all. Of course, you are dealing with people's mental health and their livelihood. So, look, if you're in a situation where you're not, you're okay with not working for six months or a year, that's great. Yeah, it was a 5% of the population. Most people are not. And so, what you're doing is you're forcing people, and you're forcing people by law to basically starve, destroy everything that they've built. I think people are gonna take the risk of getting caught because what options do they have? It's crazy. I feel so bad for some of these industries. The gym industry in California is screwed. They're totally screwed. I said before, I think gyms, if they ran their business as well, they should be able to survive like a month or two before we're getting there. I don't know anybody that runs. It's just blatantly like, how can you come out of this? Yeah, I don't know any business that runs so well that they could not be open for six months and survive. My original statement was, listen, this whole COVID thing is going to expose a lot of people that were probably not operating that great or weren't being conservative with their money and making sure they have some stockpiled for a rainy day. But now you're asking businesses to go four or five, potentially six months with no, and there's a difference, right? Like when you're operating a business, you get to, especially if you've been doing it for years, you start to go, okay, this is a good month, this is a bad month, let's pretend we have three to six of the worst months in a row. I should always have about that to cover all my costs. But nobody thinks to themselves that I will have to stop creating any business for $0 for three, four, five, six months. And a lot of your expenses oftentimes don't stop. A lot of these people still may have to pay rent and pay other fees. Of course. So it's impossible. They're gonna cripple people long-term. Now I know what other people are gonna say on the other end of it. They're gonna say, well, people die from the virus and people, yeah, I get that, I totally get that, which is why, look, we're in a free society or not. In a free society, here's what you say to people. Here's your risks. Now, we know the risks. Now here's the deal. You have the right to take and risk your own life. First off, you don't have a right to risk other people's lives. So if a business says you can't go in there without taking your temperature, wearing a mask and all that stuff, that's their right. But you have a right to risk your own life and your customers have a right to make that choice to come in and whatever. Now, that doesn't mean that gyms are gonna open and all of a sudden make tons of money. What would happen is gyms would open and they're still gonna struggle, but forcing them to totally shut down again, not. Did you see the article shared in our forum too that, or no, you know who shared it, not in our forum, or maybe I did see in our forum too, who's our buddy, Carnivore Meat, what can I think of his, Paul Saladino. Did you see his post about Pepsi and McDonald's like giving meals out for people that come and get tested? No. Yeah, did you find the irony in that, right? Isn't that funny? They did it, they held a, check that out, Doug, look that up, say McDonald's, McDonald's gives away for COVID testing, and you'll see. So they'll test, so you'll get a free test or if you come in and get tested, they'll give you food. Yeah, here's a Big Mac. Yeah, well, I can kind of see a little bit of the irony. Totally, come on, that's totally ironic. Hey, if you drive drunk, we'll give you a free test. Yeah. Try and beat it next time. Yeah, I get that. You know, here's the thing, when you're talking about a very complex thing like, when I say the economy, by the way, people think just money, the economy is how we work together and how society literally operates. That's how we're doing. When you're considering, when you're doing that and you're considering forcefully shutting things down, you can't just let the infectious disease experts run that. I definitely think this should be part of the conversation, for sure. But right now, they're the ones running it all. You're not having anybody out, they're not all coming together and saying, okay, what's the risk of this? What's the benefit of this? How can we do this? What are the long-term effects? All it is is, how do we slow down infections and there's no, it feels like there's no consideration for- And they've been wrong already. Multiple times. So, eh, you know, like let's just, let's just all use our critical thinking. That's what I would like to say. Dude, it makes me really mad. Hey, this morning, I was working out and I remembered a technique that I used to do back in the day to improve the effectiveness of my workout. I don't think I've ever really communicated it too much on podcasts. I don't do it very often. But one thing you can do if you are advanced and you wanna kinda take your workout to another level or add a little bit of novelty is take a weight that you know you could really push through and get 15 reps. Like, you know, like, okay, if I really max this out, I'll get 15 reps. Then go short of that and say, I'm gonna do 10 reps. But the goal is to do the form and technique so that 10 reps is all you can do. Does that make sense? So like, I'll take a weight like, you know, let's say I'm curling, I'll make up a number, 35 pound dumbbells and I know if like I push hard, I can get 15 reps. My goal now is can I make 10 reps feel like 15 reps? And so I'm just squeezing and stretching. This is how I trained almost all of my clients. So because I put so much emphasis on form and technique over load and adding more load and adding more load is I would put a weight and if a client was like, oh, I think I could have done more, I would say, well, instead of us adding more, when you get to the last three or four reps, really slow down the tempo and make that weight feel really challenging like it's like, you're exactly what you're saying. I just find that as a great technique, especially when you're coaching to form and technique or training a beginner. And even if you're not like a super beginner, I mean, you're talking about someone as advanced as you, still utilizing, I still utilize that technique all the time, but I find it very valuable for the coaches and trainers out there that instead of just keep adding load to clients because they go, oh, 15 is really easy, I can add more and more and be like, well, okay, well, this is what I want you to do when you get to 10, those last five, slow them down as slow as you possibly can, because you're far better off doing that because what will inevitably happen if you keep adding load to a client that says, I can easily do this 15 and you keep going, eventually you'll reach the point where it's challenging for them and the first thing to go is form because they haven't got those good habits and patterns ingrained yet. So the minute it goes just a little challenging load-wise right away, their form deviates. So instead of doing that, you coach them and teach them to slow down the repetitions. I think it's the best way to progressively overload. I know progressive overload is a fundamental principle of resistance training, meaning, your body gets stronger and better and so you add more weight, you make it harder each time you work out and this continues your body progressing on the progression ladder, if you will. One of the best ways to do it is by not adding weight and by simply making the exercise feel more difficult with form and technique and it's safer. It's the safest way to do progressive overload. It also helps you emphasize your range of motion, your squeeze and your stretch, which are very important for muscle growth and development. It's a really, really smart way of doing it. It's a real smart way to do it. It would be cool to see people being competitive with that in terms of doing an exercise but who could have the best form, maintain the best form as you then add more load to it. I mean, because this is one of those things in terms of the ego portion of it going into the gym where the biggest thing you're trying to do is keep stacking weight. That's, I just wanna see myself stacking more weight when the mentality going in of how I can keep and maintain this pristine form while I'm also gradually kinda working my way up with weight. I mean, it would be rad to see that be popular. Speaking of weight, I wanna plug one of our partners right now, PRX. So those that have been trying to get weights online during this whole COVID thing, it's just been insane. I believe they were six plus weeks back ordered and I just had a client friend of mine who reached out to me and said, oh, by the way, just so you know, you're partner, PRX, you're able to now order plates and weights. So that was one of the things- Oh, they got plates back? Yes. Yes, so if you were somebody who'd chopped for them in the previous couple months and was turned off by the fact that they were probably back ordered for six plus weeks, I think they've now caught up to all their orders and taking more orders again. Yeah, it's a huge demand. Especially now that gyms are closing again in California and other places, I'm sure the demand for at home equipment is gonna just continue to rise. I, my best back workout, one of my favorite back workouts, I should say, is on the PRX pull-up handles, because it has- I love that point. Yeah, I think there's like six different grip and hand positions on it. And so actually Doug and I went through this workout a couple of times. Doug's a great workout partner, by the way. He goes hard, there's no in between. That's just the way he spots. He just goes, sorry. So we go- He gives you a back up. I did, I did. We came over, I remember the last Tahoe workout, so you guys spotting each other kind of funny. Spotting each other working out? Yeah, well, you know. We were really close. I need to work out with someone serious, you know what I mean? Anyway, so you start with the real narrow grip. I know shade. There's no pants on that, so I thought it was weird. He gives you a better range of motion. So you do your, the way I use it, right? So all these different grips. And if I go all out with pull-ups, I'll probably do, I don't know, 15 to 20 or something like that. So what Doug and I did is we did six reps on each grip handle. So six reps in the middle, then he would do six reps in the middle. And then we'd move them out and six reps, six reps. And we kept doing that with each position, moving all the way out, all the way back in, all the way out, all the way back until you can't perform six reps anymore. The pump from doing that was pretty crazy. Hey, speaking of workouts, I like to share when I have like little epiphanies and I was training, I was just kind of randomly picking some exercises that we were just, you know, this month, like Strong is on sale. So we were talking about, you know, the different exercises that are in there and how much we love them. And Circus Press is like one of my favorite. And what I did, and this isn't all from Strong, these are just some exercises from there. So I started off and I did just two sets of the suspension trainer, we're just kind of warming up, priming my upper back. Then I went into snatch grip, deadlifts, and then I went into Circus Press, and then I went into a bench press. Why I'm sharing this, because I don't think I've ever ordered my exercises in that order before. Usually not, you wouldn't do an overhead before. Right, right. And so, you know, had such a strong bench. And what I realized from it afterwards was one kind of priming, you mean retracting from the rows real quick, the stabilization of the upper back in the snatch grip, and then the shoulder stability of the Circus Press. I mean, when you have issues forward shoulder, or you notice like sometimes clicking or pain in your shoulder when you bench press, a lot of that is because you have instability in the shoulder, and then you have the inability to really retract the shoulder girdle while you go into your bench press. And doing those movements before gave me like this great pump and prime. Oh really? Before I went into bench, and I had an incredible bench. Were you able to get 135 up finally? Yeah, yeah, yeah. Five times though, five times. Oh wow, it's an erector phase. That's four reps more than last time. Yeah, you know, but I just, I wasn't doing it with those intentions, right? You had no idea. Right, so that's why I like to share it because that doesn't happen that often for us if we've been doing this for a long time. And I thought, oh wow, that was, and then when I unpacked it and thought about it, I was like, oh of course, circuitous press. I mean, I was circuitous pressing, I think 65, 70 pounds over my head and stabilizing it by my head. So think about the stability that my shoulder, waking everything up in my shoulder is. And then the snatch grip and then the rows to really prime my upper back set me up for an incredible bench session. Yeah, you mentioned the suspension trainer. I got back into that and with the Olympic rings as well. So between the T-Rex and Olympic rings and then also kettle bells, like that's just been one of my things. But like to go through like instability again with all these like same types of moves, puts, provides such a different stimulus and my body's like, oh man, like I haven't done it in a long time. That's how I felt when I went and benched. It was, it was not something I was playing. I'll soar in all these like really deep muscles. You know what I want? Costals and whatnot. You know what I want to hear right now, Justin? You could totally say no. But before we started the podcast, you're like, dude, that conspiracy theory video. So crazy. Like, I have a lot. What are you guys watching? Hold on a second, Adam. Justin and I are going to talk. We have a lot of fun with this. You guys are going to turn me into Eddie Bravo here. No. So this is that one. So there was that one series. This is the same series that you and I watched the beginning someone sent us. Yeah, we just watched the beginning and I kind of had problems with some of the stuff. What was it called, the fall of the cabal? Yeah, in the beginning, but then it got like really crazy. Like, I mean, it's really long. I didn't realize it was so long. And I don't like the way it started out though. It starts out by literally, no joke. It's as if someone said, hey, can you take every conspiracy theory on the internet? Yeah, just smash them all into one thing. And connect them all together. Yeah, minus like flat earth and moon landings and Bigfoot and, you know. Yeah, yeah. Yeah, they didn't go to like the crazy. It was all just like mainly government conspiratorial stuff and, but like one thing, I don't even want to talk about the whole thing because, you know, you go watch it. You do your own research, whatever. Research. Research. Yeah, yeah. And you can't use that. Like, look stuff up. Yeah. Like, so one of them was with like the whole J.A.F.K. Junior thing at the end. Like it was like, so he had a magazine publication, I guess, is called George. Yeah, yeah, yeah. I remember that. Okay, so there's this one issue that somebody found on the internet that was like, had Bill Gates, he did a whole interview with Bill Gates in it. And it goes into detail of like, how like the title of it's like world domination and like how to like, how like Microsoft's taking over and how they're like so successful right now and all that stuff. And it was just like, you know, it's just like pumping his tires. Like, you know, in terms of the article, but there was like a lot of really weird stuff in there that has like relevance today. And like, and then there was an adjacent article that was like, they were trying to pin them together, but it wasn't together. But here I'm gonna read what it said because I had to like, I had to check this out once I saw the image of it. It says, so basically they're talking about like viruses and things and potentials for things to be concerned about. And this is an old article. This is really, this is a really old article. And it says worst case scenario in overpopulated planet choked to extinction by a lung attacking virus. Yeah, in there. And then on the title of this too, so it says Bill Gates talks to John Kennedy about Murdoch money and world domination. And then underneath it, it has indictment day. Will Hillary get busted? And it's just like all these like weird, like it's a conspiratorial like orgy of information on this one article. I was like, oh wow, this is crazy. And how old did you say it was? Oh man. Oh, these are like, these are really old, right? Early 2000s I would say. Yeah, yeah, yeah. Something like that. You know what my favorite are for those predictors? Well, I liked that one the best. So these, so this is like a category of conspiracies where you're like, What is it Doug? What is it Doug? February 1997. Oh wow. 1997. That was a good year. High school graduation. I liked 97, yeah. Okay, so these are, I like this category of conspiracies where they go back in time and they show something and say, they knew that this thing was gonna happen back then in the future. Like Nostradamus kind of stuff. Yeah, the best is the Simpsons. Oh really? You never seen like everything from the Simpsons episodes that they're like, they'll show, Oh, this aired in 1998. And look, they predicted the collapse of the whatever or they predicted 2008 and they predicted, Oh dude, everything. It's all in there. Everything. Well dude, they covered everything. The Simpsons literally like their writers like covered every subject matter you possibly can't. Exactly. Yeah, it's the longest running series. Doug, share with the audience what you got up there for books. I'm trying to see what you got for recommendations. No, I think it's recommended. No, no, no, those are recommended because it's on Doug's thing. On the bottom. Yeah, what are they recommending you? Let me hear, I wanna hear what you've been into. Warehouse of wealth, bank on yourself book, case for IBC, flip, ABC of real estate investing, the coaching habit, another book called grit. Oh, what's that last one? How to deal with immense sex appeal. Yeah, I know. The pain of being hot. Backdoor bandits, is that what that says? Wow. You're on a roll, AdoHow. I feel like that's an actual title that you saw. At one point. They're just wearing handkerchiefs, you know? So yeah, literally, this is- The front door's not open. You ever seen that picture? There was a meme that went around. It was like a planned parenthood picture. And on it, it said something like for family planning, please use rear entrance. Oh my God. Oh my God. It's like a planned parenthood, yeah. You know, right now is like, because of the weirdness of what's going on and because people's mental health is not the best, you know, and I don't blame it, it's kind of crazy. This is like the perfect storm for conspiracy theories. It's ripe for it, yeah. It drives it. Well, cause there's real stuff going on that's crazy and you're trying to make sense of all the anarchy and the chaos and whatnot. And so it's like, you're just trying to like plot all these dots together and that, you know, they don't always go together. And so I have to like check that train of thought a lot of times. Cause it is, it's, I mean, there's a lot of research that like people do get mentally, like they get all these like issues because of all the stress. Now what's crazy is that when every once in a while one of these conspiracy theories, it turns out to be true. Which only makes- Yeah, which only strengthens them, right? Only makes them think, aha! Well, that's why I'm sticking with the whole sex trafficking thing, cause they're really going hard on that right now, which is good. Yeah, they're not publishing anything like news, isn't saying anything about Wayfair. Which- Bro, come on, yeah. Bro, that- Yeah, but they can't though. I mean, you get so, if Wayfair, if we find out that Wayfair had nothing to do with it, regardless if they were really up there- Cause all the lawsuits, yeah. Oh yeah. So they can't even report on it right now. Dude, the human trafficking market in the world is something like, the market is worth something like, over a hundred billion dollars. Yeah. What? Over a hundred billion dollars. That's insane. There are countries with very active slaves, slave trading. America is the biggest market for pedophilia trafficking. I had no idea it was as big and as bad as, like as big as it is, a hundred billion dollars. Okay, one more person to look into is Laura Gaylor. So she was part, you know the Amber Alert that's on your phone? Yeah. And everything like, there's like a company that put all that together and she was like, responsible for that. Literally got like, in prison for being a sex trafficker. What? And then got reduced sentence, pardon from Bill Clinton and Hillary Clinton. Oh, wow. Geez. Yeah. And so, that's real. So she got- So she started the Amber Alert thing? Yeah, yeah. And she was part of like this Christian organization that went down there in Haiti to, for kids. That's what makes this even more sick and twisted is it's like these people that are posing as doing good things for it. Exactly. Think about it this way, right? Where would you find, you know, people with alcohol problems? You're gonna find a larger percentage of them in bars. Daycare center, well, I'm sorry. Yeah, so we're- Yeah, so- We're talking about alcohol now, yeah. Where are you gonna find these predators, these creeps? You're gonna find them in situations where they're gonna be around more children. So I would imagine that there's probably gonna be a higher incidence of them being around, you know, in daycares or in schools. I guess you're right. I guess my, you know, my empathetic brain wants to think that these people have like a sick addiction and it's like this mental disconnect and disorder they have versus thinking of them like actual predators, like that. Which obviously proves that theory, right, that it's they are predators. They're actively finding them and selling them. I mean, yeah. And you have to get more evil than that. You have to be going into that whole plan with that intention, right? Like if you have, if you get to a place where you're trafficking kids and you started the Amber Alert, it means you probably started the damn thing with that intention from the very beginning, right? I am 99.9% of time against the death penalty. But when it comes to this kind of stuff, it's like, give me the switch, I'll pull it myself. I don't know if that's better or to let them live in there because that's the one, that's the people that ever get checked by everybody. Yeah, they're the first thing you mess with. If you go in and they find out that you mess with kids, you're getting fucked up for your entire time in there. I'd almost rather that. I'm almost ready. I'm in general population. Yeah, I think letting them, I think letting them go out by putting them to sleep, you know, is an easy way out. I think making them live in jail is a better route so they can get the shit beat out of them for fucking 40 years. Oh, it's absolutely, it's absolutely terrible, but I had no idea that that market was, but did you guys know that we're breaking records right now for how many people are getting arrested? It's amazing, I love it. Under the, and this isn't me being pro-Trump or anything like that, I really don't care about that, but under his administration, he's increased the investigations in the arrests by, I don't know, several hundred percent. I also saw that he was, who was posting this? I don't know who's doing it, as long as it's getting done. Exactly. I saw that he had the least amount of pardons from any president too. Oh, speaking of taking, letting somebody out of prison earlier, Susan Rosenberg, I just saw this because, you know, like I said, this is like conspiracy theory time or whatever, and every time I read one that is interesting to me, I try and fact check it and usually they're garbage. Every once in a while, you read it and you're like, oh shit, this is real. Interesting. So this woman, Susan Rosenberg, was a domestic terrorist. So she was charged with domestic terrorism, was part of what they called a far left extremist group, a communist pro-communist group, and she was charged with bombings and stuff like that, sent to jail for something like 58 or 60 years. Okay, so it's convicted. She got, the courts found her guilty. She's going to jail for essentially the rest of her life, right? 16 years into her sentence, guess who pardons her? Bill Clinton. Now, you wanna guess what she's doing right now? This is the crazy part. I'm not making this up. I looked it up, totally true. She's on the board of the official Black Lives Matter group. She literally works with them. Now, this isn't super crazy when you consider that the founders have come out and actually said themselves that they're trained Marxists. I saw that, I couldn't believe it. That's real. Yeah, the founder of it straight up said that. I thought that was like one of those situations where something was taking out of context and somebody like, no, no, no, that's real. No, I watched the interview where she said that and I was like, wow, nobody's really, I didn't feel like anybody's really talking about this. No. Is that not a big deal to anybody? Well, I mean, it's your belief system and of course your belief system. That's a very strong ideology. Right, right. It'd be all right if people knew that was who was behind it but it's like, I don't even think a lot of people even know that. No, you know what makes me really sad that this is the part that really makes me sad. This is what, and I'm just, historically, this is what Marxists do is they take real issues and then they hijack them. So like in the Soviet Union, they turned the classes against each other and they said, these people are being oppressed by these wealthy people over there. I'm sure some of that was happening but they ended up using that to fuel this revolution that had been killing tens of millions of people by starvation and by lots of different, throwing people in gulags and we all know the horrors of the past Soviet Union. Same thing in China, Mao, his great leap forward, he called it, killed 50 million Chinese people and what makes me really sad is if people, and I don't know this for sure. I see some of their platform and it smells like Marxism but what makes me sad is it'll take a real movement, the anti-racism movement which I think is a good movement. I think collectivism is terrible and racism is a very, very ugly form of it. It's a problem. Okay, I think it's a good thing to push to be anti-racist and to weed it out and to continue to push people to not have collectivist ideas about each other where you give someone a set of traits and characteristics just based off of their skin color. But what makes me sad is that Marxists, and this is just part of their playbook, they'll take something like that and they'll hijack it and use that movement to push their other stuff for pretending like that that's what they really care about and I hope that's not what that official group is doing now knowing that they have, that they're actual trained Marxists, that's their words and that they have someone like Susan Rosenberg on their board. That's the part that really makes me sad. That's crazy. First question is from Mr. Dave OC. What are your tips and strategies for weak point improvement? Oh, weak body parts or lagging body part improvement. The first step you can take is to train it at the beginning of your workout. That's if you're doing like a workout where you're training multiple body parts in a workout or you're doing a full body workout, which is what we typically recommend for most people, just gets people the best results. Train that body part first, even if it's a small body part, even if it's your biceps or triceps or calves. Hamstrings or calves. The hardest part is admitting you have a weakness. Am I right? Step one, admit. Hit it first, studies show that this actually works and it's been done by body builders forever. Well, similar advice to that and it's worked for me when I started implementing this, probably, I don't know, maybe 10 years ago when I started to really sort of focus on weak body parts. I think everybody is consistent for a while, falls off, consistent, falls off. I mean, Common. Right, very, very common. And the pattern that I would fall into early years for the first decade of training is fall off for a few days or a week or maybe a couple of weeks or even a month. And then when I start back up again, I don't go, oh, what did I do last? Pick up right where I left off. I always go start back at my favorite muscle group. And so what tends to happen is the weak body parts, your least favorite, just get trained the least. And so part of it is just having that mental discipline of, okay, I'm gonna agree that if I fall off, even for just a few days or a week and get back in the swing of things, I'm not gonna pick up back right where I left off. I'm gonna pick up my weak body part first and always start the week that way. So if you're running like a split routine, I'm starting the week always with my weak body part. If I'm running a full body routine, I'm always starting the workout with the weak body part. Yeah, that's more volume, more frequency for the weaker body part is a great strategy. Another one, and this is one that I actually, I've done it a little bit in the past, but Adam talked about it years ago on the podcast. Thought it was really smart. Unilateral training or when you're training that body part that's weak, allow the weak body part to dictate the amount of reps you're gonna do. So this is for people who have a weak body part that tends to be on one side. So I have one shoulder, one bicep, one tricep doesn't match the other one. Work the weak one first, allow that one to dictate the intensity for the other body part. And then the last one, this one's my favorite, prime your body before you work out. Oftentimes you have a body part that doesn't respond because you're not connecting well enough to that body part. Like for example, let's say it's your chest. Well, when I do bench press, it's not just my chest I'm working, it's in my chest, my shoulders, my triceps. And if my chest is weak, then my shoulders and my triceps will probably do more of the work. But if I prime my chest properly and focus on feeling the chest, then I can make the bench press much more chest effective. I find that most common with calves, chest, back. Yeah, for sure. Those are the ones that, if you're already prioritizing it, right? Like and you're still struggling and still weak point, there's a good chance that your secondary muscles are taking over more of the load and priming could be a game changer for you. It's gonna be a discipline because nobody likes to focus on their weakness all the time and like it's a lot more, like I'm always pulled into things that I'm more comfortable with and like I know I'm strong with. I won't have a good workout. My workout is gonna be good determining whether or not I feel like I was strong in that workout and I accomplished my goals for that. But so it's a totally different mindset is to really put that in the forefront and give it that kind of attention that it needs and prime it and be diligent about consistency. Yeah, absolutely. Consistency is a huge one with the body, which is one of the points that Adam brought. Here's the last one I'll say, I talked about priming. I'll give you an example of a way you can prime a weak body part. Now priming can, and typically it's very individualized. So if you have maps prime, follow the compass and do the priming that's best for your body, that'll help. But if you wanted some general advice, try doing an isolation exercise for the weak body part first then go to the compound lift. That's a form of priming that helps you feel the muscle or at least the target muscle you're trying to work on. And you can also do isometrics and take it even a step further. Like you can make a full workout around isometrics which has great benefits to it and also like really puts that kind of attention to the recruitment process that it needs to even wake up. Next question is from Daniel Past 98. Do box squats hold value over traditional back squats and would there be a reason to add them into a program if the overall goal was improving leg definition and size? I learned about box squats or at least I applied box squats to my routine later on in my workout routine. Never did them up until I'd say I got to my 30s and studying power lifters I said to myself, you know, why don't I do some of these, you know, what are considered power lifting only movements even though I'm not gonna compete in power lifting maybe they have some carryover for muscle development and if they do them there must be some value. So I included them in my routine and I had huge gains from the box squats, huge. Now for those of you who don't know what they are, a box squat literally you have a box or a bench behind you, you back up with the barbell, you sit down controlled, you don't wanna plop down, you wanna sit down controlled, pause on the bench or the box, almost like you're just sitting on it for a second. You just cut all momentum. Yes, maintain tightness and then come back up. So here's what happens, here's where the value I think comes from the box squats. When you're lowering a weight and then you reverse direction and come back up there's some energy that's stored in the muscle as it lengthens that you then get on the rebound on the way up. With the box you stop at the bottom and remove that. So you're not gonna be able to squat as much. You have to, you must have to generate force almost almost like a dead stop. Not quite because you lowered yourself on the box but almost like a dead stop. There's no recoil kinetic energy that kind of springs you back up. Totally, so you get great gains from doing this. It's different, you build more muscle. Now I love also using box squats with my clients because it helps teach clients how to squat better. Yeah, with depth. Absolutely, I would put a box underneath somebody and I'd have them focus on perfect form and the box was there to catch them if they lost their balance. And then they'd slowly sit down and then stand back up. It was one of my favorite tools for teaching people how to squat. I ended up using it all the time. Yeah, I totally agree. I actually came across box squats pretty much in the same timeframe as chains and bands and kind of these extra tools that really help you to kind of isolate the different components of the squat and power listeners were using these concepts and I kind of got into it and it was crazy the amount of strength that doing box squats really helped you to kind of address the biggest sticking point of the lift which is at the very bottom of your squat and to gain strength there is very helpful. I also found, I know you mentioned, both you did mention the inability to use the rebound effect or kinetic energy, right? But I also, and so having to go a little bit lighter because of that, but I also found that this helped a lot with clients to break through like a mental plateau of loading the bar more because you had this seat to fall back on. And that safety kind of net was there. Psychologically, yeah. Psychologically it would help you sometimes load. I remember this for myself. I remember the very first time I ever put three plates back when I was in my mid-20s, like that just seemed so unbelievably heavy when 225 was heavy for me back then. And I remember lifting with these guys and them being like, we'll do box squats and I'll be there to spot you. And I'm like, I can barely do 225. I don't wanna do 315. He's like, I just want you to feel the weight. But I remember after I did that how much control and strength I felt with 225. And so I've seen it used like that. I believe that that's some of the strategy that they use over at, what's the famous power? Westside Barbell, right? I mean, they're huge advocates of box squats. I mean, I think that's part of every routine there. So even though a lot of times you have to go lighter because you don't have the rebound effect, sometimes the opposite is true. Sometimes I had clients or people that would feel stronger or feel safer because they had a box or anything that allowed them to actually increase the weight. And then when they then pulled the box they were able to control more weight. Now, the way you program this, it can be programmed obviously on leg day, it could be your squat workout can be all box squats. Or the way I like to use it and the way I programmed it in MAPS anabolic is I like to do a few sets of box squats before regular barbell squats. I found that to be a great place to put it in the workout. Next question is from Marissa Lane. We're often told to cut sugar from our diet, but considering sugar seems to be in almost everything and is often hidden, where do you even begin? You know what's interesting about sugar is that it definitely has negative health effects in the context of a calorie surplus, a high calorie diet. So if you're eating more calories and you're burning and your diet is high in sugar, you get like this real double whammy. It's a double whammy. Yeah, you're eating too much plus you got the sugar on top of it and then you start to see a lot of problems. A low calorie diet that's high in sugar, over time still there's some evidence that that's not good for you, but a lot of the negative effects are way, way less. It's quite negated because the calories are low. So it is, yes, cut sugar, but as a strategy to also cut calories. It's not just like eat whatever you want. If it's low sugar, it's not a big deal. Well, a simple tactic that I've used for clients is just avoid the process sugar. Oh, easy. Because here's what happens. Because sugar gets such a bad rap, people start to freak out about fruit. If I have a client who all of their sugar comes from fruit, I'm not tripping. Of course. I'm not worried at all. So, and that doesn't mean that those calories don't count and you can't overdo fruit. Absolutely, you can do those things. But I think the first big step in addressing too much sugar in the diet is to eliminate all the package process bullshit that you're getting. It drinks that you're probably getting it in. The snacks that you're getting it in. Get it out of that. And what's nice about that, and I've talked about this before, fruit tastes like candy again. When you get rid of all the super, and this includes like your artificial sweeteners too, because what is artificial sweeteners? What are they? Five or seven times sweeter than- They're way more potent. Yeah, it's five or seven. It's like a crazy number. I think even more than that maybe. Yeah, it's a lot. Like there are a lot sweeter than even real sugar. So even though it doesn't come with calories, and there's an example of that, right? Like it doesn't come with calories, so we think it's okay to consume a ton of it. But it also changes your palate. Like then when you bite into an apple or have some grapes, they taste bland. So just by getting rid of all the processed sugar and still allowing yourself to introduce fruits, I think that's a great strategy. Then the next strategy with fruit for me is I tell clients to target berries first. The bananas, the apples, the pears, the grapes, they tend to have higher amounts of sugar and less nutrient dense as things like berries. So berries higher in fiber, higher in micronutrients, and lower in calorie, and lower in sugar. So target berries as your main source. Doing those things, if you're just, as long as you're not over consuming on the fruits, you're probably gonna be okay. Yeah, I've found too, like with sugar, you gotta look at like the behaviors of when I eat sugar. And for me, it was like late at night, or when I'm done with dinner and everything, there's this period of a couple of hours beforehand where I'm just hanging out with my wife and we're watching TV, and you get these cravings that sort of come out of nowhere. And it's one of those things, I know it's a common thing that people struggle with because it's your body, especially if you're eating a decent amount of carbs in your diet, like your body just like tends to gravitate in that direction. If you have a sweet tooth or a salty tooth, whatever, your propensity lies in terms of snacky foods. But so I tried to up my fats a bit and up my satiating foods, especially around dinner time to help kind of carry me through that. Yeah, a big one is just what you drink. I know when they look at sugar consumption, a huge part of that has to do with sodas and fruit juices. I've done that with clients. Don't drink any flavored drinks. Just drink water and their calories drop considerably and their sugar drops quite a bit as well. That's the, I would say that's the first place to start and then the processed foods would be the second place. If you do that, you're fine. You're probably gonna be, it's like when people ask me about sodium. What about sodium? If you're not having any processed foods, salt the shit out of your food, you're gonna be okay. Next question is from Mackenzie Blumen. How do you go about building up your maintenance calories if you're already well accustomed to weightlifting and want to lose fat? The task feels impossible oftentimes as a petite woman with a very low BMR. Okay, so she's referring to speeding up her metabolism, getting her body to burn more calories. And one of the parts of that formula is to lift weights, which she says she's doing. Now, step number one, I would look at your workout program and make sure that it's really focused on strength and building. Sometimes people in the situation say, but I'm lifting weights and I look at the routine and it's all hit, yeah, all hit and circuit type training. So I would say for you, focus on strength, like pure strength, a traditional- How long are your rest periods? That'll tell me a lot. Yeah, a traditional strength training routine, do that. But let's say you're doing that, okay? You also need to send another signal along with that to get the metabolism boost up, which is, believe it or not, simply eating more calories. Slowly increase your calories. There's an adaptive process that happens when you reduce or increase your calories where your metabolism starts to adapt and cutting your calories gets your body to become more efficient with calories. Increasing your calories, no joke, speeds up your metabolism a little bit. Your body doesn't feel like it needs to be as efficient because it's getting more calories. So I would say take your current caloric intake, whatever it is, and just bump, even if you're afraid, just bump it by 100 a day, 100, 150 a day with a good traditional strength training routine, start there. If you start to get stronger, you build a little bit of muscle, then you can bump it up another 100 and do the slow, reverse process of eating more calories. Now, if you're an experienced lifter, so you're, and hopefully what comes with that is your understanding of programming and your cycling through different types of training programs. So what I like to do with someone in this situation, if you're experienced, is I actually wanna take you to the most novel type of programming I can with the exception that I'm avoiding things like HIIT and plyometrics and things that are flirting with cardiovascular endurance, right? But there's a lot, you can train very novel. For example, if you look at our program library, if you look at MAPS Anabolic compared to MAPS Aesthetic, they're very different. Even though they're both traditional, they both put muscle on, they both can speed them. If you train more like one than the other, I'm taking you to the other one. Or if you've never done something like a MAP Strong. Or Power Lift. Yeah, or Power Lift, where you've done, you've never like just focused on the four main lifts and put really good programming into that. I'm gonna, that's what I wanna do when I'm also trying to increase somebody's calories. Cause what naturally happens when you change the programming up that radically, you'll notice like an appetite increase. You're gonna burn more. You're gonna burn more because it is so foreign to the body, it's so novel. It's sending a new signal to adapt differently. That normally also requires or wants more calories. So it's the perfect time to also try and increase calories. And you only know what that looks like. If you were DM'd or emailed our customer support, you could say, hey, I'm following this type of a program. What would be best to transition into a bulk now? And I could give that recommendation. But if I'm not getting that information from you, then you have to assess that yourself and decide, what do I tend to gravitate towards and then train something as different or as novel as you can while also increasing calories. If I had to guess, I would say MapStrong would be the best program for this. Mainly because it's got unconventional lifts in it that a lot of people typically don't do. And it's still a strength building, muscle building program. So if I had to guess, without even knowing what your workout looks like, the odds are that would be the novel between- It's a safe bet cause it's, yeah, it's super novel. It's most likely this person trains more like anabolic or aesthetic. Those are traditional bodybuilding, traditional strength training type of a program. Strong would be novel enough that you're gonna see a major response. Well, it's funny because it's that program has, we've gotten more DM's from women who followed the program. But that's why. Yeah, they haven't done any of these exercises. That's exactly, and that is the reason why, right? And it's not like it's a better program for women. It's just that it is so novel for most women to train that way. That's why I think we got such a huge response. It's a great opportunity for growth. Absolutely, but yeah, combine a good routine with a slow increase in calories. Of course, make sure you eat a high protein diet. So about one gram of protein per pound of body weight. Slowly increase the calories and watch your strength go up and you should be able to increase your BMR. Look, mind pump is recorded on video as well as audio. So what's up YouTube fans? We are on YouTube as well. Go to Mind Pump Podcast. So you can watch us and listen to us if you wanna see how handsome Justin is. It's really, really handsome. Also, you can find us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and everybody's favorite, Adam at Mind Pump Adam. We love Adam. The exercises that you should be doing if you wanna maximize your leg development. We just said back squat, that's for sure. But there's a lot of squat variations. The front squat in particular I think should be up there. You have exercises like the deadlift. Now the deadlift does work the back, but it's also mainly in fact a hip exercise. So it's phenomenal for the legs. We'll get.