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Go check them out head over to maps fitness products calm use the code DEC 50 for a discount for the 50% off discount on those programs DEC 50. Don't forget it. All right Here comes a show the best exercise for your biceps. It's not curls Oh, I know wait. I know everybody's like big biceps got to do even go You know from here. I'm gonna tell a story right now of when I really piece this together I had a gymnast that worked for me as a trainer years ago. It was a this dude was about I don't know 510 Jacked like incredible arms like you ever seen like competitive gymnast Male gymnast in particular female gymnast too, but male gymnast They just have like these like amateur bodybuilding looking arms And I asked them once like what do you do for your biceps? Do your arms look crazy and he goes chin ups like that's a back exercise He goes no, it's a it's a bicep exercise if you do it like this and he jumps up on the bar Gets a curl grip and rather than pulling his chest to the bar He does this kind of like compound lift for his biceps and then it dawned on me if I want my quads to really grow It's not leg extensions. It's squats, right? If I want to build a bigger back. I'm not it's not, you know, pullovers It's it's rose, right? So it's like a compound lift for the biceps In fact, we often accept that for triceps like close grip bench press or dips, right for some reason biceps We don't do that. Anyway started doing them and they're hard. So they're really advanced and Made a huge it put the curls to shame because they're hard. Yeah, I think that's where it is Right. It's so much easier to just look in the mirror and pump pump it up. Is that what you think we do? You know, that's a that's that's a really good point you bring up But I wonder why that is that so we everybody is pretty familiar with close grip bench press for your triceps We talk about it all the time. I've it's not the first time I've heard anyone time. It's popular But it you don't hear that often about, you know supinated pull-ups as a great bicep exercise like people But it's that's a perfect comparison It's very similar to the what tries or what the incline press is for triceps, but for biceps Yeah, I think I think it's Justin hit it, right? It's hard as hell So first off doing a supinated grip chin up or pull-up is hard anyway But now rather than pulling your chest to the bar Right you're kind of focused on the biceps and because it's so supinated some people have issues with their wrists So one thing you can do is you if you can find a bar PRX has this, right? So we work with a company called PRX and they have I love their handle grips Yeah, multiple grips and one of them is supinated, but it's almost like an easy curl bar. So it's kind of like this That's excellent for doing what I'm about to you know what I'm demonstrating But you do got to pull with the biceps not as much with the backs You're not doing this you're pulling like this and it just blows up the biceps You know who does a lot of those that are little protracted with your shoulders as opposed to just like with close grip bench press Like you're putting the the emphasis on the triceps with this kind of a pull-up You're putting the emphasis on the biceps You know what there's one athlete that does a lot of those types of friend of ours No, no, no, we don't know anybody that does but there's one category of athletes That relies on very very strong arms and biceps the size of gymnast besides the gymnast arm wrestlers arm wrestlers do lots of Those kinds of chin-ups. In fact, if you watch really do you have them athletes? Yeah, bro. Come on. You ever you ever arm wrestle? No, I know I I'm gonna offend everybody. I'm just like I Yeah, well, I mean, I don't know if you if let's calm that yeah Well, I mean if in the Olympics they have you know baton twirling. I'm pretty I feel like if I can call men's physique a sport you should be able to call arm wrestling for sure a hundred percent Yeah, but but those guys and girls and they do exercise like that and then you'll see top arm wrestlers They'll often demonstrate one-arm pull-ups and you'll notice that it's like it's all bicep when they do the pull-up and it's They're and their arms are for strength athletes. They have incredible looking arms and biceps but yeah, I did this and I still do this every once in a while and There's no bicep exercise that I can that I've done that will hit my arms the same way No, I like I like that a lot and in that elbow position, too There's not a lot of bicep exercises that emulate that either that's another part another feature about that So a fat yes compound lift heavy hard Novel all those things for sure and then also how many machines do you know where your elbow is positioned by your ears? Not just that it's up by your ears And then the as the exercise progresses it now moves through this this wild range of motion Yeah, my elbow goes from behind my you know by my head to in front of my body to my side all within the same Exercise so what happens essentially is if you look at the bicep that's connected in two points We're gonna simplify there's two heads, but let's just simplify right there's two points when it contracts It brings them together, but bicep curl exercises bring this part of the bicep closer to this one Right so when I do this it's the part that's pulling my lower arm up when you're doing a chin up It's doing this almost to both sides So it's a very different feel different pull and I'm gonna give everybody a warning If you do these be careful because they will wreck your arms like nothing you've ever done before They're really really tough and the pump is absolutely insane, but it's a compound lift for the bicep So you're probably right Justin That's probably what they are really hard because it's hard for people to do regular pull-ups It's even harder when you you're trying not to let the back involve the backs The the biggest part of that movement and when you take it out and you try and I mean it's gonna be involved And then in plus you have so many cable machines and different like Machines specifically geared for bicep because it's like a favorite muscle of people work And so you have all these other options that are like much easier to just get into That's just something like you really have to it's a lot more demanding to get to do something Yeah, my tip would be if you've never tried this is to assist it with a band first So you could really concentrate on the form and hopefully get like five to ten reps versus you know Struggling just to get one or two you can also make this a pumping exercise with a lap pulldown bar So you can use lighter weight Like you're gonna do a lap pulldown grab that supinated grip and then do what I said where you're focusing on the biceps on the Way down and because the weights lighter you can get do more reps You'll get a crazy pump, but it's again. It's a compound lift for the bicep So I actually used to do a lap pulldown bar and bicep curls behind my head So that was like an extra because again trying to try to go after that that elbow position They're just that's not a lot of machines and you can't with with gravity, right? You obviously do it with free weight stuff. So you have to find creative ways to Target the bicep from that elbow position And so that used to be an exercise that I love to do which is the lap pulldown bar Yeah, sitting out and then I'm just I'm curling to the back of my neck. That's a gnarly squeeze by the way It is a very very strange squeeze. You don't feel like with any of their exercise but you know again if you if you examine if we listed the top one or two exercises per body part in terms of just sheer Muscle and strength building effect effectiveness and I want to be clear all Exercises have value if applied appropriately this includes isolation exercises correctional exercises and compound lifts But if you were to list the top two or three like just muscle building movements for each body part Well, you'll see our our compound lifts like the name the number one shoulder builder is going to be a press Right the number one chest builder is a horizontal press the number one back exercise a row or a pull down or a pull up Yeah, they just skipped right over biceps. I think that is really interesting Yeah, that we we've associated even triceps like you said with like depths and you can do things where you're doing a compound left But biceps just you know just seems like there isn't anything yeah And I think if people did it and then started to understand how to feel it because once you do it It's gonna feel kind of weird at first, especially if you've always done pull-ups in particular way It's like a different kind of a pulling yourself up and again The risk of injuries high because the tension is high and you might not have the technique or form So I think what you gave was great advice Adam to start light with assistance or even like I said with lap pull Down bar But once you get into the groove of it and feel it you'll be like what the hell I've been I've been missing out on such an effective bicep You could also use the tips that we've given around isometrics to help you figure this out, too Right, so I'd get a band underneath there have somebody do an isometric hold at the bottom Thinking about squeezing inflexive bicep and then another one where you're all the way the top Squeezing and focus on the oh like you're just holding yourself Exactly just holding yourself at the top and holding yourself at the bottom Will help you engage the biceps more when you try and practice a movement like that that you're not used to Is it one of the other great values of isometrics is when you when you when you're trying to do an exercise that? Traditionally isn't for that specific muscle group doing an isometric contraction for the muscle You do want to work in that will help you connect. They're just good for you familiarizing yourself with that Yeah, that contraction that movement and what you're trying to produce out of it Yeah, you know, it's funny I've been going through studies on isometrics funny you bring this up, right and the studies show that so There's obviously when you work out use resistance the goals typically our strength and muscle building Isometrics the muscle building effect you get from them now shorter lived But the initial muscle gain and strength is actually faster than you get from traditional lifting So what happens when you incorporate isometrics is you get this very steep and dramatic rise in muscle and strength now It starts the plateau if you don't incorporate traditional exercises, which is why It's my belief that isometrics are best used to supplement traditional resistance training But man if you read the literature on the strength games and the muscle gains in short periods of time You it's nothing matches. I know what's your effective way to summon the troops What are you what's your theory on why it does have quicker results? Yeah, because it's it's a near muscular it's it's you're you're you're tapping into that central nervous system response of like hey Like I'm gonna need to activate more muscle fibers because I'm put placing more intensity In demand on this particular squeeze And so you can actually ramp that up and get more of a response But now you actually have to then from there like you said you have to go into those lifts where it actually Places the load and everything else to account for Recruiting more muscle fibers isometrically contracting than doing a full contraction. It's a fact. Yeah, it's a fact So so once you're well trained squeezing way more potential. Yes So act really tapping into an activating muscle fibers is part of the that's part of the the goal right with resistance training and what you'll find with with experienced athletes Especially experienced strength athletes is they could they can activate more of their muscle fibers than the average person I don't know what the number is, but it's a significant, right? Isometrics make that happen much faster probably because there's a shorter Learning curve so like you take so I would have said yes easier It's easier to figure out where there's more room for error in a in a traditional full range of motion Lift yes, there's like someone can do for example Let's take a very basic easy one bicep curls Mm-hmm, and when they're actually doing a full contraction many times It starts awfully well bicep But then shoulders kick in and momentum kicks it And so you lose some of the value as far as keeping it all focused on the bicep versus I take a bar and I put it halfway up in an isometric contraction and I just squeeze and flex the bicep I feel like it's much more localized. Yeah localize. It's and it's easy to localize it There's less room for air and like I'm not gonna be squeezing that and my calves light up or my well You'd have to basically go through each one of those angles isometrically to you know maintain that same amount of intense tension So it it requires a lot more focus. Yes to get to that point It also it also causes less muscle damage than both eccentric and concentric contraction So concentric is like going up eccentric now that support that I find interesting because you say that it recruits more muscle fibers But then yet it does less damage. It does less damage really interesting Yes, because of the what is it the sliding filament theory, which is like, okay, so muscle fibers Okay, we're gonna get all weird here But muscle fibers run along each other and in the prevailing theories to how muscles contract is They attach to each other while they're sliding past each other and contract and hold but as you do the contraction some of these Attachments break and that's what causes the damage or inflammation. Well an isometric hold they attach they hold and they contract So there's less potential for damage Ecentric right lowering causes the most damage because as you lower you're breaking a lot of these spreading apart Yeah, and that's the theory, right? So you can do I so here's like the cool thing about isometrics You can do them frequently so I can hammer my you know chest maybe a couple days a week or a few days a week I could do isometrics every day at my level, right? So a beginner maybe less but it's less damage which is cool because you can ramp up volume Without worrying so much about overtraining. So whatever routine you're doing you may think I want to add a little bit isometrics Is a great way to do it. In fact Isometrics is one of those lost arts of resistance training It was so heavily favored at the turn of the you know at the turn of the 19th century The strong man and all those guys, you know Eugene Sandow and all those you know strong men and women that did just incredible feats of strength Isometrics was a staple in their training that also highlights why things like kin stretch Are so much better than just traditional yoga, right? So both of them are taking you in these stretched positions But kin stretch includes the isometric contraction in there where you're really intensifying So you're building you're building muscle in that new range of motion that you know You normally are being strong in those poses, right? You're not just you're not just stretching into that position and relaxing and holding that holding that position You're actually isometrically contracting in there So you're recruiting all these extra muscle fibers and actually building some strength and that new found You know who's a huge fan of isometrics. I've said this before Bruce Lee Bruce Lee did Probably he did resistance training. He was one of the first martial artists to do it. In fact, he He worked with bodybuilders at the time and develop his physique and everything because he noticed it The story goes that this is legend, but I don't know if it's true. He wrote this himself But he says that he got into a fight he won But then he was so surprised at how fatigued he was and how weak his body felt the end So he said I need to you know do more physical conditioning Well resistance training become a part of it and obviously Bruce Lee not a big guy but at the time probably one of the most muscular people on screen actually Inspired a lot of pro bodybuilders to become bodybuilders I'll flex wheeler talked about Bruce Lee being what does that lat spread in the beginning when he's kind of warming up to fight Or whatever and isometrics was a huge part of his routine and it was said that he could hold a I want to say 200 pound dumbbell at arms length and hold it steady And he said isometrics gave him incredible punching power because of the stability that developed So it really does work It's not so popular nowadays, which is interesting probably because it's not sexy, but I Forsee this being the next big thing in fitness again, of course usually it's the old stuff that comes back So it's not gonna be the you know the next big things the next old thing that becomes the next big Yeah, I've been way ahead of my time with a lot of these things. We'll see if it catches all the way behind I gotta tell you guys something ridiculous so Jessica and I are hanging out we're about to start watching TV, right and I got this this New strain of cannabis called wedding cake, which is actually pretty good strain So I'm you know hitting a little bit and it's stronger than what I normally do Normally I aim for like lower low-ish THC like 10 12 percent. This was 22 percent So how did the bud tender sell you on this like I'm always curious because they always have like these Ridiculous like terms for things and like how it's gonna make you feel. I always love that part Yeah, I actually ordered it delivered Oh, yeah, so I went through and look myself and I had read that wedding cake was a good like to inspire creativity All that stuff so I'll give it a shot Anyway, I had a little nostalgic blend had a little too much and I can get a little paranoid and kind of whatever You know when I have a little too much. I think most people that was sober. Yeah I already feel like the government's watching me all the time So anyway, I did that then we turn the TV on and we're watching and I pause it because her and I having conversation And it's talking like like like a voice in the background. I'm like, what the hell? What is that? So the screen's frozen, but there's still voices. Yeah, and I'm like what so I turn it off Turn it back on and then we start to and then I hear it again So I'm like what the hell is going on so then I unplug it. I'm like, oh, I got a I got a reboot this Stupid TV or whatever did so I reboot it and then I plug it back in now keep in mind I'm not saying anything to Jessica, but in my head. I'm like, you know, there's a camera on that TV What if I can overhear the people watching? So like I knew they were watching us those mother, you know, so I'm like, but I'm quiet, right? So I'm like wait a minute. I hear the sound again. I'm like, let's let's see what they're saying And it goes yeah, he goes nine minutes 36 seconds. I'm like what what is like a countdown like what's going on? Yeah, what's happening here? And then you know nine minutes, you know of 27 seconds I'm like starting to freak out a little bit and so I'm like what that and so then I Jessica and I are looking at each other days I get her paranoid so we're like and then I wait I go hold on a second and I go to the settings And I go to the settings and it goes and I go to I guess there's a feature on your tv where it will read Whatever's on the tv. Oh, yeah, yeah Like tell you what you're stupid samson things man. That's that we happen at member of the truckie house We were trapped in that for like a month. We could figure it out Yeah, so now this hat and I find it and I'm like, um, that's what's happening and I switch it off And then Jessica starts giggling and I'm like, what's so funny? She goes the baby was playing with the remote control today. He must have done it. I'm like, oh, yeah Thanks for telling me now I think the FBI is watching me. Oh, that's hilarious. I'm like, how the hell did that happen? You know, it's so funny you bring up a weed story. Uh, I had a really interesting night last night from weed, uh, and I know right so So we have like our routine where Katrina goes up and takes max in the bath and everything like that It's getting ready and I'll be downstairs And actually what why I wanted to bring it up or talk about it was because you know, sometimes, uh At least it's it's getting better now, but you know, there's a stigma around marijuana Like there's a stigma around using it or smoking it and it's either like you're using it for pain or you just want to It's a lot better, but it's that's still there. Yeah, nobody says anything if you drink glass of wine Yeah, exactly. That's what I mean. It's still there and and here's where I like what I enjoy about even more than a glass of Wine because I think that's a good comparison of like kind of relaxing settle down And I think I talk a lot about that on show But there's another part that I really enjoy and I don't know if anybody else uses it this way But I've got tremendous value from it is When I have a little like I have a little much like to your point with the strong because I exact same thing I got a new strain and it was it's like fire right now And anytime I get like a new strain that's really strong I my my dosing is awful a little bit And so I had a little more than probably what I wanted But the positive effect of that was I get really introspective when that happens Like I find myself like really going deep on myself like, you know challenging my own personal beliefs and Being grateful for where I'm currently at and am I being a good partner when we get those loving texts? It is it really is it's like Sometimes they're out of nowhere. It's like 10 30 at night. I was like, I really love you guys I mean, so that's probably what's going on because it this is not the first time this has happened I mean, I don't think I've shared this on the podcast, but I really enjoy this part now Can you do this sober and are people who meditate? I yeah, absolutely So I'm not saying like you need to do this But it is something that I have found tremendous value I like I sat in journal the journal for like 30 minutes in my iPhone Just writing and just it flows out of me because I get Really really deep on myself and my relationships and gratitude and I don't know I I've always been a person And I don't know if it's the 80d and me or what but Have a hard time sometimes with just traditional meditating with saying like, okay I'm gonna slot this half hour hour, and I'm just gonna sit there and try and so you're like super introspective. Oh big time I mean like that's what the whole thing. It was I mean everything from You know, am I a good partner? Am I a good leader? Am I you know, am I am I being a good father? Am I making sure that the the people I say that I care about like challenging my own beliefs? Like, you know, I say these things. Do I act that way? Do I you know the people that I I love I say that I love and I care about do I show them that Now do you read it the next day and does it still make sense? Or is it like when sometimes we come up with business ideas with cannabis and the next day we're like what? I mean, yeah, so what top ramen flavored protein. That's more common for the the business stuff When I when I write like this Like maybe one of you guys would read it because it's kind of scattered because I'm just what I'll do is I just I just write it I'm not trying to write something that I'm gonna present to you. It's a journal So it's like I just start writing my feelings. That's hardic. Yeah. I mean, I actually get a more I've got emotional I got emotional as I'm doing I'm thinking about being a dad I'm thinking about Katrina and I'm thinking of all those things But I mean I find a really good value in it because then I then I look at it and I read it and Not like the business one where you're like, oh, that was a stupid high idea but more so like What was going through my head and then it now it has all these reminders of like hey, listen like That that is important to me and when was the last time I went and Showed these people that I really love about them or what am I always say that love is an action, right? So if I say that I love this person. I love that person. Okay. Well, then what have I done To show that and so just kind of challenging my and or the things too Like maybe we talked about something on the podcast and I felt really strongly about something like that That will pop up in my head just like, you know, why do I think that? Why am I so, you know adamant about that or why do I feel so strongly about just challenging that? I and I feel I can do that on a on a deeper level when I'm in that state When I'm in that state of mind Everything else kind of melts away and I can just go real deep. Yeah, you know what so not to get too nerdy but they've done studies on that creativity and cannabis and they there's a classic Way to test this and I think for lack of a better term I can't quite remember what they refer to it as but it's something like word association So I'll say to you think of all the words that, you know You can think of that connect to the word dog, right and then you give me a list of words And they find that when people are under the influence of cannabis That they're able to come up with a wider range of words and phrases that connect to a particular thing I can't remember what it's called But there's a term for it and they do say that it improves That ability and there's a couple theories as to why One of them has to do with Simply changing so it's like you're always stuck on the same channel, right? So your own, you know channel number two, right? For people who remember what TVs are like back in the day it bridges like other parts of the brain Well, yes, that's what's happening in a I guess a On the physiological level or what happens to brain but but in terms of psychologically what they think is You're stuck on this channel. You change it a little bit. That's all you did You just change the channel a little bit and then now it's like you see things from a different angle So people I think I'm gonna stop you right there because I think that's such a beautiful way to say it And the the feeling that I experienced I'll tell you what triggered it So I'm high I'm cleaning and I actually Had this like You know, I'm feeling uh, what's that? What's the word where I don't feel appreciated for how I keep this house? Total total like I totally can relate to like the housewife that takes care of the place and like, you know Katrina comes down and it's clean and it's nice But like man, I'm like little I'm on the with the Clorox wipe on the the floor is here straightening the blade Like I'm like super anal about all that stuff and if I ever have to live with the roommate It's you do so but my point is though what triggered it was I actually had kind of a negative attitude And I and I was I caught myself I kind of stopped and I thought like what a what a shitty way to to look at this like instead and it switched to that It switched channels and like instead of me like kind of like begrudgingly doing the dishes I switched over to like man, how amazing is this my wife's up there taking care of the kid I'm I'm down here like what a beautiful place that we have like it's so relaxing I'm like and it completely just switched me to another channel same situation I had kind of a negative attitude about it like initially and I caught myself having that that kind of negative attitude And it completely switched me to another channel and now I went down the rabbit hole of gratitude And then all of a sudden it was like grateful and like happy and so real wild but that's a great way to say Yeah, and they it'll happen to people when they go on vacation So they're in a different environment or when they move or When they see things from okay, so here's a good example of what i'm talking about you've ever done this Have you ever done this where you sleep over your friend's house? And you wake up and in for a split second don't know where you're at You don't know where you're at and everything looks very different, right? Or there's those those games where they'll show like a picture of a common object But from a weird angle or up close you have to guess what it is, right? So it's like you're seeing things from a slightly different angle And then when you can do that you you're all your your beliefs and understandings of that Now have the opportunity to change And so that's what they think is happening happening psychologically And it can happen with a lot of subs like most mind-altering substances will do that just a little differently Um and cannabis has been known to do that now They do say that people come up with more ideas But uh, that doesn't necessarily mean that they're coming up with good ideas. However creative people Appreciate more, right? We appreciate more ideas because we can shoot down all the bad ones And pick the best so i'd rather have a lot of ideas that i need to sift through the none and sit there and not You know know what the hell now How do you explain if you have like a super super powerful strain and you see ghosts? Yeah, what what happened to you? Yeah, did that happen? Yeah, I told you guys this story a long time ago and I was like playing music It was very similar to to kind of a funny thing with you know your tv where the amp was You know providing feedback and I was like playing and we were singing this stupid song And like there was a little voice a little kid's voice that was singing along with us No, shit, dude For real Hey, so here's open up a channel No, i'm glad you said that because when people will hear this and they'll be like oh cool Like i'm just gonna smoke weed and it's gonna be great and all that's it's a double-edged sword Yeah, it can make it can it can also do the opposite my brain was doing a little too much Uh creativity in there. I the first time I ever really felt it because remember You don't remember the myth when you were a kid where people are like Oh the first time you smoke weed you won't feel it right remember that you guys hear that This is a stupid myth from the 90s not true But everybody said that so I was in the car with uh at the time my girlfriend And her friend and her friend's boyfriend. He was driving and he was older And he's like a big pot smoker and he's passing the the pipe around and i'm like well, this is my first time Like i'm gonna make sure I feel it So I went hard and the paranoia and fear hit me like Nothing and I became introspective in a negative way. Yeah, so it I so it wasn't like what you did where it became positive It spiraled into this negative craziness and I never touched it again for up until I was in my late 20s pretty much That happened to me. That's my all through my 20s. I didn't smoke any weed. I was that's what was so ironic I mean obviously the the podcast people uh, you know I'm I'm known as kind of the weed guy because I tell my old weed stories of the cannabis club And then i'm open about it now But the truth was in my circle of friends and where I grew up like I was the anti weed guy because I the one time I tried it. I had the exact same situation where someone told me that Oh, yeah, you know a lot of times you won't even feel it the first time So I had the attitude like well i'm gonna feel this and so I sat there go get her bro. Oh, yeah I mean, yeah, how you doing? I sat I sat down and I was with a circle of buddies that have been smoking their whole life and like Kept going even when they were done and I paid for I think a lot of that is that it's uh, that Whatever it whatever it is that's going on with the brain is you're uncomfortable with that because you've never been there before And it gets very scary and you get paranoid and know how to navigate Yeah, you don't have to navigate it and I also didn't realize like You know if I'm if I'm using it as a tool to tap into certain things that You know, there's there's a uh, there's a spectrum of like where I want to be like I don't I could have just I didn't realize until later on like, you know, there's nothing wrong with just having one or two puffs to just get that slight Mind-altering place where you're not stoned or super high like and like curled up in a ball Like you could have just a little bit of it and have get the benefits that you're looking for and not go overboard And and that's kind of how I still this day. That's how I use it It's interesting sometimes I go a little like get something strong like you did and then it It sends me into a deeper rabbit hole that I I haven't gotten in a while And I think that's one of the things I really enjoy about it is when I when I can get like well, this is why the research on um, some of these substances and therapy is so It's blowing people's minds. Although the original research that was done before These drugs got so demonized Um showed a lot of similar stuff and that is that you you have people who are stuck in this like post traumatic stress situation or This fear loop or whatever They can't get out of it and then they will take a little bit of psilocybin or mdma or lsd Work with the therapist because there's a professional they're supporting you feel very safe because you're in a good setting So you're not like That's by the way a large percentage of the paranoia that people feel for marijuana is yes Marijuana can cause that but also the fear that comes along with doing something illegal I know this because when I was a kid it was highly illegal So you're already hiding you're already worried now you're in that state of mind and then you do it And it's a totally it's more likely to to contribute to that right so you always saw helicopters were falling you dude Every time you have no idea. I I thought yeah, nobody cares. I thought the scia was after me Which is like why why would they be after me? But anyway, that was another story But anyway, so with these psychedelics they do them and what it does is it allows the person to go into things And talk about things that they normally You're you're so uncomfortable talking about that you actually block yourself face it You know, yes, you stand in front of it And I think it's it's a powerful tool in that sense that you can actually revisit some trauma You can actually you know work your way through it It's really hard to get to that point where you can even dive deep enough You know how many people have trauma that they can't even Acknowledge, yeah, they don't even been buried so they can't don't even know how to get there It's it's it's a fascinating protection mechanism from the brain where they literally Don't acknowledge it didn't happen. It's not there although the body remembers it The body has reactions. They feel anxious. They don't know why what's going on And then when they finally are able to face it they can they can process it, you know And that's that's some of the theories as to why this these therapies are so effective Well, speaking of powerful tools, you know, shout out to Justin for remembering pure this time commercial boy pure headed time. So I remembered That's how that works. That's why I have one and you know I already had mine. No, no, no, let me see that because I always do the packets I haven't done this. So this is just same thing as packets, right? You just take a scoop. Yeah, watch out. You can overdo it Yeah, so this stuff is um, it's legit. It is not now I haven't taken now I mean then you would probably be the person to test this Any benefits to taking a larger dose than what is I've experimented with and will it make you feel your stomach upset? Yeah, not much repercussions. I'm not going to recommend people take what's not Recommended, but I have taken more and I've been okay. Oh, yeah, and I do I like to combine that what you guys know me I like to combine everything So I like to combine pure with a nice dose of stimulants like caffeine. Yeah, and it's a really really really good Uh feeling and it does feel like you're you're sharper, but this is one of those supplements You could take all the time And it you don't feel like you get that. Um, what's the word? Uh tolerance Yeah, if I have a day like you had yesterday where you're like It's like seven podcasts. So he had a dsa. I would do a Nitro coffee I would do pure and I'd also do theanine and that's like my brain exploding stack Is this one of those things that um, the as you Consistently use it the effects get better versus something that you just use like instead of the opposite where sometimes like So what is that what what causes that with some supplements some supplements? There is a like a cute feeling. Yeah, there's a cute feeling and it actually diminishes the more consistent You are then there's other supplements that the more consistent you you take for example creatine the more consistent You take you take it. I think the more benefits versus this one time. I take it. I feel this acute So a good example is caffeine. So caffeine is very cute It works very quickly your body starts to adapt by down let regulating receptors and reducing its own production of other catecholamines And so you feel it right away the first time you take caffeine or if you haven't taken a while is the best, right? And then you start to lose its effect and you need more But there's other things like that like so pure has lion's mane in there for example So lion's mane over time Increases bdnf and the brain that's brain-derived neurotropic factor It it helps the brain. Uh, I guess nourish the brain sounds like an acdc song. It does And it basically what it's doing is it's it's encouraging A healthier for lack of better term a healthier better functioning brain. So like exercise When I work out the first time I kind of feel it but as I continue doing it I see more and more improvements. So some some supplements are like that. So pure is one of those It's not a I take it once. Wow. It's like you take it over time and you start to feel It seems like it's that way with a lot of like a mushroom stuff. Yes like adaptogens are like that Okay, yeah, that's literally adaptogens 100% that's what it is. They tend to work that way Okay, some are some have a little bit more acute than others, but yeah over time They start to feel so how was your I saw your story. You were doing the mind pump story the other day What your supplement stack I saw you must have combined like 10 Don't do it. I don't want to pan out. I mean, how was it back in the laboratory again? So I don't recommend this you know, this is the whole like I'm a better trainer for other people and myself So I like to throw things together that I read about see what happens and then you know, whatever And so I took uh agmatine Um ashwagandha, which I always like with stimulants. I did a pre-workout. Uh, so that includes caffeine Um taurine, let me think what else did I put in there theanine? Yo hem B I thought I saw and yo hem B. Yeah, because the the pre-workout was just caffeine So I threw a little bit of like three milligrams of yo hem B. So if I'm talking really fast right now, it's probably Okay Hey Speaking of hyperactivity So have you guys heard of the connection between food dies and hyperactivity in children? Oh, no, I haven't okay And there's a lot of that the only thing I heard was like, yeah, like the red dies like how uh toxic they were Okay, so parents have been talking about this for a while and there's lots of anecdote now the FDA is like no There's no connection. I was gonna say is this all correlation stuff or have we got some good hard? No, so in europe they've banned a lot of food dies because they found connections Our our FDA is like, uh, but anyway, we go back. So there's a bill in california right now That's they're gonna they may try to pass that's going to ban some of these food dies for children And it's based off of an analysis of uh, I don't remember how many studies was like, uh, 70 or 80 studies And 64 of them found a connection between hyperactivity and food dies and then the other, you know 30 whatever 36 found no connection. So how are they measuring that? What do you what is it like all like survey where that you like is your kid hyperactive? And then I I think they actually put them in These are I think many of them are controlled really yeah And because it's easy right you can have a kid sit there give them, you know Cheetos or whatever and then observe how they how they act and how they move and what's going on There was a story in the article I read of these parents who Their kid was just like, you know, oh, he's the worst case of ADHD We've ever seen and they were putting their kids on anti-psychotic medications or whatever For like a year and then they had a family friend who said hey, I read that Uh, red dye there's a blue dye. I think that does this and they said That you know people are saying there's a connection. They eliminated them from their kid's diet and within four weeks They're like my child came back. They said he was totally normal Crazy the gross offenders there like you mentioned Cheetos or like processed foods like juices like what else are they almost all kids like processed foods? Yeah, I'm wondering like what are the biggest Let me read the especially all the what all the ones that have like food coloring They're probably the gogurts and the crazy colors. You know what I'm saying if you're eating a food in a Hyper blue or purple There's a good chance you're using food diets Yeah, it says so and and this is from uh this report So the evidence supports a relationship between food dye exposure and adverse behavioral outcomes in children Both with and without pre-existent pre-existing. Excuse me behavioral disorders. Let me see what the food dyes are I know one of them was red. Uh, let me see. I'm gonna I'm gonna try looking these up Yeah, so there was a study in 2007 in the united kingdom that found a link And they started banning some of the stuff. It's okay. So red number 40 yellow number five and blue Number one were the ones that are most the parents are noticing the most effect, especially the red The red one. So if you have a kid like this, maybe look and see At what they're eating and say, you know, and maybe take them out Wow, you gotta think too it when it's they have to be even more sensitive because how young they are when you think I think I feel like something like that would have would affect us Less than a child that's being that's in development stages of their life Well, I also think that an adult is more aware of how something not that we're all great super aware But I feel like if I ate something and then all of a sudden felt like, you know, whatever I'd be able to identify and verbalize it. Well, you have a three-year-old or a four-year-old. Yeah, they don't know No, they don't know they're just bouncing off the wall and then because they're kids You're like, oh, that's just how kids act. Yeah, so you know, they got that working against them and sugar You know in the combo of both. I'm sure Products worse in my dude, and you know what some people are more like if I would assume if you already have ADD tendencies, it's probably like I Definitely I got diagnosed as an adult with ADD. I would imagine That I would probably that people like me would be more sensitive potentially to stuff like this So I don't know. It's funny. I did a post Yesterday I did like a answer like ask questions and I'll answer. Yeah And someone said how come you didn't go to you know college and all that stuff And I said honestly sitting in a class is torture That environment so hard for me and I said, you know, I have ADD. Anyway, someone responded. This was a Very educated young lady and she goes I'm surprised that you you read all the research papers you do With ADD and I said, oh, that's a common Misconception I said ADD doesn't mean you can't focus it means It's hard to focus and then when you're into something you hyper focus You can hyper focus on certain things So I said that's I've been able to use it as a strength and you know build my work around it Yeah, you're passionate about those things. Yes, you know, you're not reading stuff that you you're being told to read You guys know how annoying I am with that, right? It's very hard when it comes to that The audience is curious. I could if I said I'm surprised every time if I sent Sal a article that would take two minutes to read He will not read it You know, it has to be his idea and a thing that he's interested in or else he's not fucking reading But we've tried to leave it on his seat. Oh, like I've tried tons of things. I just go straight to Jessica That's what I do now I just like if I need him to To read it and I really need him to read it and I know he won't I'll just say Jessica check this out Read it and then I know she'll read it and then she'll hey Adam sent this really cool book or this really cool thing over and then he'll get no She won't say you because if she doesn't we forget it She'll just say she's I'm totally joking. Oh, it's so true. So anyway, uh, man, it's been cold here in norcal It was like it like the 20s. Yeah, somebody flipped a switch because yeah It's it's starting to really get frosty and everything in the morning. Is it colder where you guys are? It's cold. It's I mean you see your breath and everything. I mean, we sound like such pussies There's so many people I used to live in Chicago. So like I didn't know what that feels like. Yeah Yeah, being you know acclimated again here in into california. Like this is it definitely shifted dramatic Now, let me ask you because you're a polar bear essentially Yeah, now you always have your chili pad set to the coldest temperature I do windows open. Do you do that now when it's cold too? Or do you warm it up? Or I just keep it the same temperatures. So it's it's I mean, I'm not trying to warm up because the the house Is being heated as it is and and Courtney ends up turning her side up a bit You know to kind of compensate but if if it is kind of a little more Challenging because it's cold getting into it. It's more cold when it's cold outside and you get into that like It's uncomfortable But uh, I prefer it that way because then when I'm actually in my deep sleep. I have such better quality sleep Yeah, what about you adam? I'm the same way and that's exactly right what he just said because I actually I shower every night before I went to bed too. So I'm coming fresh out of the shower. I have the door open in there. It is very cold there right now So the room is like for Katrina's like you're fucking crazy. It's so cool And then what sleeping in full pajamas and everything. Oh, yeah, she's full full pajama Like I always tease her all the time. I'm like, god, you're so crazy How you wear how you can sleep in like full attire and not be uncomfortable Um, she's like, it's so goddamn cold. I need to have all these clothes on. I'm like, all right I get it too. Shay. So Uh, when I climb in though, so what I'll do is because she keeps hers like 92 or 95 something like that What? Yeah, she loves she likes it cooking hot dude like crazy hot and I tried to like she like Cody's like 70s She thought I'm the weird one. I'm like, no I'm like, look at her son like so when he climbs into our bed If he sleeps on hers, he likes to cuddle next to her He's he's got the sheets all kicked off and he's all opened up because her side is so goddamn warm I'm like, it's not that she's like a hot pocket. Yeah, she likes She but uh, so the more so what I'll do when I climb in is I climb over to her side because it is like if it's cold in the room And then the sheets are 50 I think 52 or 55. What are the lowest I keep it out? I mean it is the sheets are ice cold and so I'll climb over to her side It'll heat me up really fast where I'm almost And then I and I kind of like what I do is I inch my body over so I start all on her side I get hot real quick probably cuddling with her in 15 minutes And then I like one one arm one leg over there and then slowly move my back and then eventually I'm all the way over there And then it's like perfect and I sleep like and it makes I tell you what Because it's an equalizer dude because it's rare that two people are identical with the temperature they prefer It's probably the biggest. I guess I'm generalizing one of the biggest like, you know quarrels between You know couples is the thermostat thermostat wars the bad I mean so like, you know, it's so stereotypical to you. Yeah, but I think it's true It is but I don't do you know somebody who doesn't like I don't know I personally I know I know plenty of like flip-flop that where the the girl's hot the guy's cold like but I've never met a couple Actually, well, I got I just got one for my parents and and it's it's funny to listen to them because of course, you know Decades together like and then all of a sudden them having the ability to have different temperatures Like they can't stop talking to me about it. I'm like, I told you Well, and plus the fact that he's got a new bed. They used to have this like water bed that was just like Water bed Yeah, I was like you'd never buy a water bed still. Yeah, dude. So they totally like upgraded their entire sleep situation And uh, so yeah, so the the chili pad was a big part of that too. Wow. They have a water bed Water bed, dude, you like I remember that too as a kid my brother and I would get on it and be like, you know You know some apartments and how they'll tell you specifically if you move in here. You can't have a water bed Yeah, because Yeah, flooding right neighbors underneath you're with that. I you know, I was um, you know I remember when and I think we've talked about this before I remember when I was a kid and I slept on like a hand-me-down bed forever And I just thought I was like a restless sleeper and that's just how I sleep because my whole life up to that Point that's what it was and then I got it was it one of those old ones where like the middle is deep. Oh, yeah It's like a taco. I used to call it a taco bed. I think I was a third third generation of who had that bed like beds Just wasn't lasting 10 years on the outside and you just yeah totally right so So I was just a terrible sleeper it never once did it don't on me as a kid that I always I have a shitty bed You don't think like that. That's hilarious. Yeah, and when I bought my house when I was 22 Uh, that was like the first like the major purchase. I need a bed right And so I went out and got like a top of the line like handcrafted channel in well's bed And I had the moat the the first night I slept on it. It was the best night of sleep I had my entire life and it was like Oh my god, I can improve this like I just thought I'd sleep like this the chili bad had a very similar Experience for me. Yeah when I for when we first got those And I because I have this is always a kind of a wrestle or fight Dude, I have cousins now when they travel they bring it with them That's how much they like it. I mean it makes that big when you again It was that type of a like moment for me of whoa This makes a big difference to be able to keep to find what your ideal temperature is for like the most optimal sleep Man, and what's cool now is we have tools so you can kind of track this stuff So you can check your your sleep and how much you move and if you get up and like that and really kind of measure and drill in on Okay, my body loves this temperature right here I get the deepest sleep and then to wake up. I'm gonna bring it up and boy that's been a it's been a game changer for me Oh before I forget. I read this interesting story Yesterday, which I thought was hilarious. Well, first off the reason why I was reading it is because there's a bit of a crime wave That's going through a lot of areas including Northern California here in the Bay Area has nothing to do with You know allowing People to steal shit under $950 under $950. There's nothing to do that. That's ridiculous It was like smashing grabs. What anyway, there was a shooting at Oak Ridge mall Oh, yeah, that's right. Yeah a couple nights ago. Like I can't remember the last time there was a shooting In that part of that. I mean, that's kind of like where I grew up, right? It's really crazy crazy to steal this crime So I'm reading this stuff about this, you know, crime increases. I have a brother-in-law. That's a police officer And he's like, oh, yeah, it's especially now Christmas seasons when break-ins happen because they know there's gifts that they could Break in and steal and stuff And so then I found this article because I'm searching and reading There was this car thief. This is a craziest story ever Okay, kind of a good story kind of not. I don't know how to judge it, but He steals this woman's car And 30 minutes later drives back and bull and literally lectures her because she left the baby in the car So she went inside an old story. She went inside the store. That's a hell of a story. Is it? Yeah I'm gonna pull it up. So I'm gonna pull it up because that's something I think you brought it up like two years ago Did I really? Yeah, okay, so I just read this. I just read this Maybe I brought it up a year or two ago. Do you remember that story? I remember when we first landed on the moon I was gonna bring that up next but Listen That's that's an old story. Maybe it was me who brought it up and maybe that's why you don't remember I don't listen to anything I say, so that's probably what happened. No, but I totally remember that story because I thought it was hilarious She went to the store and the baby was in the car and he came back. That's an old story But hey, could you imagine if you're the mom in that and you're like I would actually Yeah, thief returns car with baby Of this year All right a year old Wait, hold on a second Whoa, hold on. Wait a second. You're gonna count that as a win for you You're gonna count that as a win for you. It's a story from last year. It's literally well this year, but early 12 months ago Did you bring it up 12 months ago? I had to have I remember that story and I I remember how crazy is that like first off. What are you doing leaving your kid in this car? Well, you go inside the store. Yeah, but she could you imagine you go outside? Oh my god, then the thief comes back. It's like I kind of want to hug you But I also want to kill you so how did it end? Did he ended up giving the car back or did you like drop the kid off and then Yeah, he lectured her and then took off He's like, why you fuck you leave a kid in the car when you I'm like, man Thank god that criminal some criminals have at least I guess there's a humans are so complicated weird I see you see the one that tim kennedy shared where the The the lady had the awareness to uh, kind of like shoe everybody out of the store And then she went outside the store and then she locked him in the store locked to in the store So tim kennedy posted this go on tim kennedy's, uh, i g like probably I want to say two weeks ago or so And there's this dude and he comes in and I don't know what kind of store it was But he comes in the store to rob the store. He's got a gun and he comes walking in And she kind of had the awareness you see her it's all on camera So you see her on the background and she's kind of like telling everybody to get out And then he like goes over to the counter give me all your stuff And then everybody clears the store and lets him be in there by himself and then she goes and locks him Oh, yeah, and then it's got bars everything and he starts like crying Oh He knows he's gonna get caught. Yeah, and he's breaking. He's trying to break the door to get out And he's stuck and then eventually the cops show up and they give them the best one I saw ever this is the best one you can find the video and we'll put it on the youtube channel This dude goes into a weed shop or a head shop where they sell bongs and pipes and shit And he comes in and he's like give me all your money There's like three of them one of the workers picks up like a two-foot bong If it starts swinging the bong I saw that and they run away wielding a bong like just like shooting him out Yeah, and they're like Dude that's embarrassing if you're a criminal You got beat up by a bomb Hey real quick. 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I feel like my arms are just pure mass with no tricep or bicep definition Yeah, you got to just get leaner. You know, there's two parts of this because arm blobs Yes, if you get leaner no matter what you're gonna have definition But if you have muscle underneath that body fat Then you don't have to get as lean to see as much definition. So it is two part The whole myth of spot reduction is just that it's a myth. So you can't choose to burn body fat from the area And then just train that area. I don't care. I know people are like, oh, there's one study that showed maybe Okay, if there is an effect, it's so negligible. It's not true Also, there's other studies that show that doesn't work. So don't waste your time with that But you can get leaner overall. That's what gives you definition And then if you develop the muscle underneath, you don't have to get as lean To look like you have definition because there's muscle that gives you shape There's not much really to add to that. I mean that's that is the answer to this and I think the thing that keeps Or kept me when I was younger from doing that was I had the the skinny guy complex And so the thought of leaning out or losing weight or getting smaller just terrified me Yeah, and so I would probably ask questions just like this You know, I do I want to obviously I want to get bigger everywhere But specifically can I get my arms more defined or more cut looking and be a get leaner like no Yeah, you know, we what lean out lose muscle go on a diet like that sounds so scary to me But you know, if you haven't really done that like get shredded I mean, this is why I think there's like tremendous value in Taking yourself to a body fat percentage that you've never been to before because you learn so many things But and this is one of these things that you'll learn you'll go through it And you'll be like, oh shit. This is the look. I don't know what you're working with Yeah, you know and to peel down to You know a body fat percentage where it does reveal like what kind of actual muscle mass you have Where you need to maybe Place your focuses on like maybe it's your shoulders. You need to develop more Maybe it's you know, the triceps need more emphasis But you know to be able to even see those lines. I think is the first step I do want I do want to add this that I and I don't know if there's this just A correlation between the timing when this happened in my life or not But you know, we've talked before on the show about um, how like lifting heavy gives you that kind of granite look Yeah, like dense muscle I noticed that um, because I I didn't I was very like the first like, I don't know maybe eight to 10 years Tricep, maybe maybe the heaviest loaded kind of tricep exercise I did was like a skull crusher Everything else was cable push downs rope things and like machines like crazy. I really didn't do a lot of dips I didn't do any in close close grip bench press Um, when I introduced those into my training my arms blew up And then I also noticed that they they just maintained a size like I even when I haven't lifted my arms in weeks I still have those the tricep lines when I see from the side of my body I didn't have that in the first like 10 years of lifting and I was training very hard and consistently And so I attribute that to those types of lifts that put on more mass to my arms Totally I had to say I had a really crazy experience with my midsection. So I um, you know, like you adam I was Ectomorphish, right? So I just kind of always lean and I would try to bulk to gain And at one point I said, okay, I want to try and see if I can get like a nice six pack Right. I was going to go to italy for the summer And so I got my body fat down to 10 which is for most people will have a six pack now in the mirror If I really flex that could kind of see it, but if I was a lot relaxed, I couldn't see it So I'm like, oh, I want a six pack While I'm relaxed I had to get my body fat all the way down to I think it was like 7% for that to happen Which is really hard and really low for most people definitely for me now later on I started to realize that the abs in the core muscles were just like any other muscle And the way I trained them before was like the you know, what you we read in the bodybuilding magazines, right? Which is like oh core abs high reps, right? Lots of reps no rest periods That'll make them look better or more sculpted. I'm like, well, they're a muscle If I want to build them I should train them like I would if I wanted to build my shoulders or my legs or any other muscle groups So I started training them with higher tension more resistance Lower repetition. So now I'm doing eight to 12 reps higher tension So like decline sit-ups and roman chair sit-ups and you know flag What are they called dragon flag exercises? And I started to build the muscles of my core now as they built I started to have a six pack that was visible without flexing at 10% body fat You know because the muscles were bigger and more visible. So building muscle also increases that that I guess that the look of definition Less muscle means you got to get way leaner in my opinion to look like like if like my arms are going to look leaner At a higher body fat percentage than somebody who doesn't have much muscle on their arms at a lower body fat So just more muscle there. So There's two parts to that right build the muscle But you also got to get leaner. So my my generic specific advice. I would give this person is that okay Get leaner than you've ever been in your life. So it reveals where you're currently at Then when you go back into a bulk make sure you're doing things like dips close grip bench Supinated pull-ups for your arms do these exercises that are going to build mass on your arms and train them that way Train like if you've never done it Maybe you're somebody who trains higher reps and the and chasing the pump Like I was do some good strength building exercises for the arms on your bulk on the way up and hopefully that makes a difference Next question is from Emily Powell 79 I'm stuck at a 225 pound conventional deadlift and want to get to 240 What do I need to do to progress? All right? So this is it's hard to answer Questions like this because it depends on who I'm talking to sort of the back history Yeah, like I don't know what your workout routine looks like or your technique or where the weak links are So this is going to be kind of general advice With some exercises There are other exercises that have such a huge carryover That's sometimes when you're stuck at one exercise you've plateaued What you should do is focus on these other exercises that contribute and then you'll see this carry over So a good example would be overhead press to a bench press Oftentimes people get stuck on the bench press and they do all these different things they plateau And then I you know, I would tell them all right, let's get you stronger in your overhead press They start practicing and getting better at the overhead press boom their bench press goes up Squatting really makes the deadlift go up for a lot of people it does for me If my squat goes up my deadlift almost always goes up It's not always true the other way around my deadlift goes up my squat doesn't necessarily go up I feel like a hip thrust would contribute a lot to that too. Hip thrust is the other one I was just going to say that so squats and hip thrust so if you've been deadlifting for a long time And you've gotten good at it and you know, emily sounds like a Female name 225 is pretty damn good deadlift for a woman So it's pretty good. Sounds like you've been working at it for a while Maybe just kind of maintain your deadlift and then try to place your focus on squatting And hip thrusting and then see if you end up getting that carry over Yeah, I've also found value in like using a trap bar deadlift As opposed to that for a nice contrast to shift my efforts on that because it's a bit different recruiting Pattern for that and and also but yeah, I mean it kind of transitioning to another Exercise that has just as much value that might strengthen certain parts of the lift you might be weakened So something that helped me Before I mean up until I was 30 years old. I had never done this So obviously the novelty played in a role. So if you do this already, maybe this isn't a good advice But if you've never done this this helped me a lot Which was I never trained singles doubles or triples until you guys ever in my life never in my life Did I go pick a I wasn't a big max out guy? I used to like joke about that all time You know that I used to say it doesn't matter how much I can lift You know if I look this way like that's all I care about So I never I never did anything under five reps and even when I did five reps it was rare It was just to interrupt my other training and then go back to like kind of hypertrophy training So and I found in a lot of females I've trained not a lot of females tend to lift really heavy A lot of girls are good about not giving a shit about their pr in the gym and not chasing that and they a lot of them Don't do this was Katrina doesn't do singles doubles or triples So one of the ways I got her deadlift up and my deadlift up was training that just training In that lower rep range five sets of two reps because there is there is a big difference for at least for me Lifting the weight five times versus when I'm gonna when I'm learning because there's a lot with a deadlift On how you get yourself positioned how well you're primed and how you can generate all that force for one Or two or three reps versus lifting it five or eight or ten times Like it's a it's a it's a different strategy and strength that you need for those rep ranges So if you're somebody who's really looking to I've never pr'd over 225 and I want to see 240 But you've also never trained Like in your routine a day where you are doing singles and when you do that By the way, you're not trying to max out every time you do it But you're what you're really working on is that that explosiveness for one rep and getting better at that And you will improve you'll get better if you've never stretch that capacity for more force production That's right what that provides which is great another Thing that if I'm getting stuck, especially a sticking point for me if I'm it's from you know The bottom of the lift where you know, it's the pole I like to do deficit deadlifts and kind of focus on that for a bit just to really emphasize and and put uh, you know more Resistance there for me to overcome so I can again, but this is really just addressing Summoning more force and so it sort of focuses that attention in that part of the lift Which if you kind of segment out Parts of the lifts where you feel like the the weak link is for you if you can identify that, you know, that might be a good strategy Yeah, you can also try resistance bands on the bar like let's say your workout normally is, I don't know 200 pounds Maybe go down to 150 get some pretty sturdy resistance bands Attach them to the end of the bar and anchor them with something And now you've got this variable resistance where it gets heavier at the top That often will get someone out of a plateau. You'll see a five or ten pound gain Just from doing that. But I think ultimately what we're all saying is a change in your programming and somehow change your focus or reps or the way that the resistance is being applied Change it and this may mean that for two months you do something completely different and go back to it But if you do what you've been doing, obviously, uh, it's probably not going to go anywhere Next question is from randy fit When in the caloric deficit deficit, how quickly do you lose muscle? Does it depend on how big the deficit is well that the size of the deficit will make a big difference How quickly we lose muscle way too many factors to consider to even come up with a number and The and the main one is your genetics. There's some people I remember when I had an ex-girlfriend that was a competitor and I remember that The coach that was trained or they had a real hard time with getting her to lean out to where her abs and They had to drop her to Totally unhealthy places like she was like 900 calories and she was like 140 pound 150 pound chick Way way low and unhealthy and I would never advise this Uh, and she and she would just hang on to all of her muscle Like it would it would take that extreme just to get her to shred like a couple pounds of body fat And she would like lose no muscle. I am literally like if I Hit less than 2,000 calories. It's like I made you might seem like scale Boom, I'll drop four or five pounds real quick. But then I go test my body fat. Half of it was muscle. Half of it was fat It's like just so genetically People's bodies are going to respond different this too. So there's there's so many other variables And then the biggest one is that in my opinion. Yeah, it is and then the other one is uh, are you sending a muscle building signal to your body? That is effective and appropriate, right? So Good resistance training a good routine for you We'll send you a very strong signal to the body that says we need muscle In that context cutting calories Typically means that your body will burn body fat and at least hold on to the muscle that you have And in some rare cases you might even build muscle while you're in a calorie deficit So that's something you can do with your routine, right? So I like to when people When people are trying to get lean what they tend to do is they go into calorie deficit And then what they do is they throw on top of that these super high calorie burning workouts I don't think that's a great strategy. I think that's I think one of the best opposite is the best strategy Yeah, I think one of the best strategies you can do is go into a very muscle building focused type routine And cut your calories because you want that muscle building signal as loud as possible I love that if I used to say lift and train as if you're trying to build diet like you're trying to cut Yes So like you're training which means long rest periods Heavy lifts lift as if you were trying to put on muscle mass But then actually diet like you're trying to lean out and so that and I think the biggest mistake people make Is what you're saying is they they go to lean out and they do everything And you when you're already in a calorie deficit like that the the body's already kind of freaking out that Oh, we're not getting all the food that we were you should repair muscle down Let's see right right and then all of a sudden you go run on the treadmill in addition to that Then it's like, oh, this is where we're going We're now becoming someone who needs to do cardio and so pairing down muscle is advantageous So it does that so Yeah, I think that's the biggest mistake is when people go to leaning out They they do all the things that that have been taught like to lean out Burn a bunch of calories now that being said that also could mean that you just change the stimulus So that doesn't necessarily mean that supersets aren't a great way to get lean If the supersets are a great muscle building signal for you because it's a new novel stimulus That might also be okay, but I the the same the thing that we said earlier applies Whatever is going to get you to build the most muscle Do that in your training and then combine that with a calorie deficit now It'll make that'll help you maintain as much muscle as possible That's another great piece of advice and I actually give this advice regardless if it's a bulk or a cut Anytime I'm transitioning in my diet to like, okay, I'm gonna decide I'm gonna start bulky right now Or oh, I'm gonna decide I'm start cutting. I also changed the the weight training stimulus So whatever my program so like you're saying if maybe I was on the middle of a five by five type of So a very strength building exercise if I was on that and then I switched to a cut Well, then maybe I'll I'll go to supersets and hypertrophy training because it's novel And so you're sending that novel signal while also manipulating your calories should be hopefully enough to lean you out While also trying to hang on to as much muscle as possible with resistance training Your goal is always to build muscle. I don't care what you're doing with your diet It's always to build muscle Why because when you're losing body fat you want to hold on to your muscle Of course, if you're trying to gain weight you want to build muscle now some people lift weights to burn body fat That's wrong. Does that mean lifting weights or doing resistance training doesn't burn body fat? No, that's not true It's one of the most effective ways to burn body fat But the goal should be to build the side effect of which is a faster metabolism A more muscle with burn more calories, which makes you get leaner So the goal always now, this doesn't mean you'll build so I don't want people to freak out and be like I want a calorie deficit. I'm losing strength. Let's what's gonna happen But your goal should always be to build regardless of what you're doing with your diet Because at the very least you'll hold on to more muscle by doing it that way Next question is from Huntley Michael Does taking too many supplements or vitamins have possible negative consequences in regards to liver and kidney health? Yeah, it depends what you mean by too much like if I took a whole bottle Of you know, uh vitamin d. I mean will that affect my organ? Well, there's okay, we we talked about this a long time ago and I actually think that there's this part is more common especially from health and fitness people that Take a shake. Take a bar. Take a multivitamin and now you've got things like your iron and magnesium And some of these things that you don't need that and all of them are giving your rda So like you've a lot of times you'll flip around the back of a uh Supplement, you have vitamin fortified supplements and then you're right. Yeah, you have a protein shake That is basically saying here's all the vitamins you need for the day And then in addition that you also take a multivitamin in addition that you're also taking a bar And all of them are saying this is everything you need for your day And there's certain things you don't want a bunch of there's certain things that are are gonna Are gonna matter are gonna be negligible But then there are certain things that we don't want too high of levels and I think that have an adverse effect Yeah, it depends on what you're talking about and what you mean by too much Like you can get away with a lot of vitamin c If it's fat soluble vitamin, you can't really get away with too much creatine is very safe But at some point I mean anything taken too much come you can drink too much water that'll kill you Well, you can drink was it too many take too many bca's throughout the day and it actually affect your your mental state, right? It makes you depressed. Yeah, and so I mean there's some some cause and effect there, but there are some You know that would actually provide a more toxic kind of environment if you yeah, you know body with it What are those? So it's like what I said, right magnesium zinc Minerals and fat soluble vitamins. So that's basically those are all the ones your body stores So it doesn't get rid of what it doesn't need it stores them And if you keep taking them in you'll store more and more and more until you get files Yeah, until you get to problem and then it just and basically you're overwhelming the kidney Kidneys because it's having to filtrate. I don't know if it can be so much of the kidneys It depends on the nutrient, but you'll you'll get like calcium. You can start developing calcium deposits and your arteries Too much vitamins d I think can cause issues if I'm not mistaken with your skin So it depends on the on the or can cause deficiencies So like too much zinc can cause a deficiency and copper which can have its own issues So it really does depend When it comes to herbs and other weird supplements, I mean if it's a stimulant, can you take too much? Yeah, too much stimulants gonna not be so good for you Was it a factor that like because like pharmaceuticals are so like concentrated that that's more of an impact if you You know overdose versus supplements. Well, it's easier being as constant. Yeah, like it's really hard to overdose on nutrients in nature Is it even possible? I've never heard of it. I mean, I guess you could eat like you get a lot of like beef liver And you might you'll get too much iron. Okay, you know, because it's so dense and I mean for me It's unheard of though, right? I've never I mean, maybe it's possible if someone actually actively try to do that If someone ate four pounds of liver in a day, which I don't know anyone's you got a really But I don't know anybody that's why I think we always recommend to go the whole whole food wise, right? Like go natural like if you I mean, I this is something we still have yet to create I've always wanted I know you could google and find us. We don't need to create it but you know, I I've found tables where it's like The all the like all the different foods and what vitamins and minerals they provide that your body needs And if you if you look at that table and you go like, oh, I do a pretty good job of eating all those things in rotation And you just become aware of like, oh, wow, you know what? It's been a week or two since I've had any real fruit or any of these things that to me That's where you supplement. That's when you utilize those things. We're going into winter I want to keep my vitamin D level right versus just, you know, every day I take this this this and this Regardless of what you know levels are yeah, and regardless if you know what your diet is I mean, maybe you got plenty of that in your in your diet. So why are you supplementing for that? I mean a waste of money and then it could potentially have some Now if you look at the the reports of liver and kidney issues Very few of them Are related to supplements the vast majority are related to pharmaceutical Substances and drugs over-the-counter like Tylenol Tylenol. Oh, yeah, can cause some serious issues with liver And there's lots of these pharmaceutical drugs that people use and that that's and they have to get processed through the liver or the kidneys And they can cause lots of issues. I know back in the early 2000s when I was You know, I mean and lots of people were taking these over-the-counter kind of designer steroids Not and we thought they were pro hormones or whatever That the they had to get processed through the liver. I mean, could you overload your liver with that? Well, yeah, you totally could so Um, it depends on what you're talking about and what your levels are I do suggest when it comes to minerals and fat soluble vitamin vitamins to know what your levels are So, you know, if your supplementing is okay, or if you're taking in too much Everything else I would always stay within reason what's recommended and what's found in studies I mean this goes without saying but I'll say it anyway You can take too much of anything. So more isn't always better. Yeah, it reminds me that that there was like a contest or something Where I don't know if it was hazing at some college, but no, I was on a talk show radio talking about the water Yeah, who could pound the most water in a short period of time the person died person died their cells literally drowned So this is true for any substance. Uh, and it you know what? I think this comes from it sounds like a kid Who's taking like three or four supplements and their mom is like you're gonna hurt your liver as my mom I even hurt your liver and your kidneys, you know, so um, you know, probably not but uh, if you are overdosing on things that could store it on your body They can definitely cause issues. So again get those levels tested. So you know what to supplement with Look, if you like our content head over to mind pump free.com and check out all of our free guides They can help you with most of your fitness and health goals. 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