 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts Salda Stefano, Adam Schaefer and Justin Andrews In this episode of Mind pump. Yeah, tell us for about 18 minutes. We talk about Father's Day We talk about what our kids think we do for work Adams Chipotle meat. What the fuck we talk about the time I stole pizza yeah, and we talk about iconic musicians the best ones of all time of course right around the time We like music Then we get into fitness we talk about what are our views on pre exhausting? Small muscle groups before big movements for example hitting your triceps before doing your chest with like a bench Questionable. Yeah, not really a good idea or is it you'll find out how imperative is it to eat 30 minutes after your workout? Have you heard of the anabolic window? No, get those games. It's a real thing in miss land. Oh my god then we get into What is most important when you're squatting getting the proper setup or? Getting the right cues while you're doing squat and we talk a lot about feet Feet very important least favorite body and then my favorite question of all time What's the largest animal? We think we could beat beat up in the octagon find out if it's a small kitten That's as big as Sal could tackle. I basically make the argument that a koala bear would destroy everybody I can destroy it in this room. I'm confident also this month. We have our summer Starter pack. It's everything you need to get started This is the final week to get that deal and save over it's like 60% almost I think is like 58% off Yep, it includes maps anabolic our foundational program maps prime Which has a self-assessment tool called a compass and it helps you correct imbalances and create better Recruitment patterns for your workouts one of the best things you could do for yourself right now is to understand that concept by itself and apply it Exactly We also have a nutrition component there with our nutrition guide and fasting guide so you can learn how to do Proper intermittent fasting and then we include forum access in there So you have access to our big forum with fitness professionals in there doctors You have me Adam and Justin on there to help you along the way we're great all packaged together all Discounted massively this month only you find it all at mind pump media calm Hey, Justin, what's up? How's your father's day, dude? I didn't even ask you how your father's day was dude. I know how was your father? Well, I asked you first fine. It was good. It was cool. What'd you do? It's a lame conversation. Yes. Yeah No, it was my wife had to work. This is like typical dude every single time. Oh, I gotta work Sure, nobody cares about the dad, right? We get like, you know back say go it's father's day You should barbecue. Yeah, like fuck you man. Oh, see you barbecue my girl's family They're they they tell of the they did a whole thing like the men we went over to her her brother's house And he's got a pool and the the women barbecued and did all that stuff and the guys were just like relaxed They all got but she got him a new 65 inch TV and They Katrina bought them all the recent sports illustrated with the Warriors winning and gave them movie tickets in between And they made this whole you know the boys didn't do anything all day. That's nice. Yeah It was a they they they hype it up But I do know that I do notice that a lot of people don't really do much for father's day I got my guaranteed sex. So I'm good Yeah, that's the other time Great, yeah, even though it was really quick. It was great father's day, but I appreciate it You know what my favorite part of father's day is my kids do this all every father's day They'll wake up and they'll run to me and give me a hug. That's all I want. That's great. Yeah My it was so funny because both both kids it was cute they tried to like, you know create their own little card for me and stuff and It's all oh, I gotta tell you about my son, you know, my my oldest He's getting pretty decent at drawing and so he drew me this cool kind of like Star Wars theme because he knows I like Star Wars and So my youngest tried to do kind of the same thing and it was just like a bunch of scribbles Whatever and so he recruited like my wife Courtney to do it Courtney is like a horrible drag and it was so funny. She tried to draw like Kylo Ren and Darth Vader it looked like these like playmobil people But she knew it. She's like It's amazing. She's like I drew it's like, oh my god, it's horrible That's hilarious. Yeah, so my daughter brings me she's seven right so she brings me her card from school And she's like oh, but by happy father's day say open it up and it's got questions on it So it's like my dad's name is and it's like Sal and you know, and then the What it my dad what my dad does for work and it's like he's a famous youtuber youtuber She thinks I'm a famous youtuber and then it says my dad's favorite thing to do take a nap My dad like sleep a lot you are a bit of a napper. I don't my dad works at the coffee shop. I think He's always going to get coffee I think he works there. So when my son my son did one when he was really little too and yeah I never thought to ask you guys that how funny is that that your children probably just don't really have no understanding of what? What you do because they don't listen to show no And it's always like what is your dad like to do and it's always something that you don't want them to say like my son When he was little he wrote a card like this too same thing and it's like what you know What is what is one of the things your dad likes to do and he'll be like he likes to fart and make me laugh You know I'm saying that's amazing. That's what it's his mom's like when they do it for their mom She does she does all the you know housework and she clean she takes care of me and she loves his dad like he farts and takes naps I'm like listen kid. Come on roof over your head. You know many times. I prevented you from falling and hurting yourself I know okay saved your life. Hey, I got a crazy one that happened to me this weekend during father out before we headed out You know I'm on my bulk again, right? So now I'm you know worried about getting enough calories in every day. So we're heading to a barbecue. I'm stopping to get more food I go into Chipotle and It's a Chipotle and my food gets fucking stolen Yeah, so how's that even work? Well, okay, so it's busy, right? So it's busy because everything's right in front of you. You're like shuffling along right So if you don't know what Chipotle is like, it's like, you know You're waiting like a short line and you pick the foods you want your little burrito bowl or whatever the hell you're making, right? So I'm I get it get to get a steak quesadilla. So part of you know, hey when I'm adding calories into my diet I can enjoy it something like this every now and then so I get a steak quesadilla plus my burrito bowl and Plus Katrina's order and it's you know, it's backed up So the kids are running around mad madman exchanging the food So you see there's a lot of chaos going on here and when you do a quesadilla there They have to after they prepare it all then they had to put it on the last thing to melt the cheese Forever some reason so it takes longer and I'm not the only one ordering quesadilla So I'm like second or third in line to get his quesadilla done So I pay get and instead of like grabbing my food and then coming back to get I just leave it there for them to put The quesadilla in and then I go sit down there like, you know, we'll let you know sir when your quesadilla is ready So I'm cool. So I'm sitting down. I'm like, you know, right away right Instagramming and doing my fucking work shit, right? So I'm getting on there and I'm sitting there and like the line goes all the way through quite a few people Oh, you're calling their orders out going and then finally the girl walks up to me and she's like Are you waiting for your kids meal and I go do I look like I'm waiting for kids meal? She's like no and I go no I'm waiting for the two burrito bowls and quesadilla the the chips and guac in this year and she goes. Oh I think somebody stole your food and I was like really and and she's like well If you're not waiting for kids meal, then your food's gone I was like, oh my god. So they were like she make you another one They made me a whole order and they didn't even question like I could have totally been like oh throw on an extra Custard do you there? They're just like order what you had and you know, it's all and then she came over She gave me all these coupons for put some super stoked about so totally didn't inconvenience me I was in no hurry. I was getting work done. I was multitasking and now I came up on and this This is how you take a negative and you turn it to a positive reminded me of something that weasley kid You just reminded me. I thought it was horrible. I thought it was a pretty smart hustle by somebody I'm like, you know what go to Chipotle. I'm sure right here. I'm telling people to do here I just wait, you know, this is somebody who's kids around five or six o'clock at night when it's hectic And the quesadilla line is getting backed up There's lots of bags there that anybody could probably walk up a graph You just go up you like see that bag over there like like some of the to-go orders and like yeah, that's me That's mine over there. Yeah, the breeder. Yeah, there's only a few things You're gonna get it right. I mean, it's a chicken burrito. Yeah, no, dude You just reminded me of something I did that was horrible that I that's been it's just eat It's eating away at me forever. Oh god It reminded me get it out on therapy radio here. All right. I'm gonna make my professional my very first job This is horrible. I think one of the few times ever stole my very first job was actually yeah, it was my very first job was I was a dishwasher at a Pizza place horizon. We saw the infidelity. Yeah, that's right. So Only if you're a long time MP listener pick up on that I felt really bad because I feel really bad because this is something that I did a few times is I would have my girlfriend call in an order and it was always a medium all meat pizza and then she wouldn't nobody would pick it up So it'd be left over and inevitably at the end of the night the when I throw it away They'd be like ah Sal someone didn't pick up a pizza. You want to be like sure I did like three times dude. I still three medium all meat pizzas. I think they were catching on the same one Always during your shift. Yeah It wasn't some reason someone doesn't pick their order up with on south Sure pepper cheese I feel really bad about that my very first job. I did a good job too. Even if you subtract the pizzas How much were you getting paid washing dishes? So it's the least amount of money you guys made is that why you didn't want to do it legitimately like Legitimately, I can't be like that your dad gave me $5 an hour What was it? So let me think because my first actual job was working with my dad, but I don't count that I was $4.50 an hour. I think that's what I was I think I was making 450, but it was cash under the table So I got paid. I don't know. I shouldn't have said that huh. Sorry. I'm going to pay taxes I can't go that far Sorry IRS I only owe you like 50 bucks But it was 450 straight narrow now It was under the it was under the table. So you'd pay me cash and I say and I saved up my money and I bought myself a Brand-new Mongoose Mongoose BMX course. Are you kidding me this guy likes right exactly? You don't like rad. Come on. You have a mongoose Like the primo bike I did bro, and I could do on the mongoose. Here's here's the extent of my trickery The wheelie with a bar a bar front hop just a bunny hop. That's about it I could make it up a curb impressive. I can make it up a curb. Sometimes sometimes I'd fall Yeah, but that actually a skill came in handy one day when I was running away from a bunch of Big dudes. I want to beat me up. I bunny hopped on a shirt. The cry to kid. It was about you, wasn't it? Yeah, I was Danny LaRusso. Oh, I got one for you. Did you know this? I feel like an idiot that I didn't know this The movie Iron Man, do you know who that is based off of? Iron Man, yes, like the entire comic book series No, well no like the movie who they who they used to base the character Tony Stark who Tony Stark is based on Elon Musk Yes, oh, I did not fucking know that. Well, so I'm so Iron Man That's they actually based it off Elon. Yes the movie. Yes, that's stupid You know why it's stupid? Well, not like the character Tony Stark. So Elon is not like that. He's not an asshole. Well all over in Tesla I guess is they have all kinds of so I know that they call him that because he's this super smart like Billionaire guy, but he's not like Tony Stark He's not like this, you know, like dude that gets all the chicks and he's like he's kind of a nerd Elon's kind of a so we think he's a super smart Don't get me wrong. I I'd hate it like I don't get me wrong. Elon is my frickin He's my hero. He's a badass, but he's not So I'm flying everybody. I was being enlightened by an employee there. Yeah, just this past weekend And I did I didn't know that I'd never I've never heard that. Well, here's a bit Here's another little piece of trivia. Do you know who they based the character? What's his name Johnny Depp's character and Pirates the Caribbean? Yeah, yeah, yeah, it was Keith Richards. Yeah, and then they ended up having him in like the third or fourth Yeah, because when they told him that he was gonna be the the you know, the main dude in Pirates the Caribbean He was trying to dream up of what he would act like and so he mirrored Exactly he's got the dark eyeliner and shit. Oh, that's funny. Go back and look at some old Keith Richards stuff Yeah, they don't created that they don't make musicians iconic like they used to I'm just from yeah, they just don't yeah like slash Just like like slash is a flea Who can pull off that look? Yeah, come on that big old curly fro. I don't know dude. I think you don't see cool It's a crazy combo. You don't see cool instrument players anymore that have the role by by definition of what we call cool Right because you could debate in our fucking you could you could debate electronic Famous and like fucking Kanye Kanye has caused more fucking shit and Play instruments again, and it's like is will become will be iconic whether we like it or not you know what I'm saying is like you have a band right and What you always recognize from the band is the lead singer, but there's no cool like Drummer or all dependent on lights and shit to do all the hype back in the day like they were characters I go like slash was a character flea was a character Neil Pert the drummer from Rush Oh, he's like fucking iconic like I can't think of it. Maybe less clay pole from Primus one of my favorites Yeah, is there anything like that now that you can think about? I mean are we counting like Maynard for tool still and people like that like I mean Yeah, it is old and what's crazy. So talking talking about that Because shit has become I mean killie Clarkson. So if you've watched tool since the beginning If you watch tool she's beginning to now. So like so you got a show coming up this week, right? Maynard now sits back in the dark. So he used to be this iconic. It's about him He's so goth and now he now he's now he takes a spotlight off of him and he sings the concert Which from a spectator it kind of sucks because Maynard used to be fun to watch Yeah, because he is such a character But a part of that is is maturity of playing in the band for as long as he has to not needing that limelight anymore And so he's he actually intentionally stands behind the band when he actually plays I think it's maybe because you don't have as many like bands, you know what I'm saying like you used to I mean you do though, right like kind of There it's a false statement, but like like Tommy Lee like there's another different now That's what I'm saying. Yeah, but here's what I gotta caution you right now because this is because I'm just I don't know anybody now Yes, yeah, right now some 25 year old kids are rolling their fucking eyes right now And because all these names are flying through their head about the warp tour like the warp tour is like crazy now Like I don't think someone could be more iconic looking than like a lady gaga You know I'm saying like somebody who does shit like that So for us you're connecting to our generation in music because you're so disconnected from Jeff lady gaga I was like punk rock now You know who had a crazy drummer was prince before he died I went and watched one of his concerts And he had a drummer that went on a drum solo For a long time and the dude his hands were moving so fucking fast. I'm not exaggerating. I thought for sure He was gonna catch fire like he was moving so fast I'm like there's no way like my arms would remember that was a thing like you would I remember even somebody had the balls to take a drum set Lift it up like in the air and then was like spinning them. You know per like upside down Like that was like a whole event was to watch the drummer just like Just like go through space if you're a kid And you're in and you're into music and you want to learn how and you're a drummer It was great. Look up neil perk on youtube watch his drums all over the grace all time. He will blow your brains Steve rave on died. So, you know, we don't really have a guitar player to You know pick up the pieces from there. You got it. You got to put uh, uh, tommy morson in there also from uh What you gonna call it too? You got you got to throw him in there great one of the greatest all time from uh audio not a fucking Oh, why can't I not think of a rage rages for guitar? How could you not you have to put him to the time? Not tommy. It's morano No, no, I'm gonna tell you right now. Who who is the drummer? Who is the drummer for uh for death leopard? Oh, yeah, what was his name the one arm drummer? Yeah He really he was known for just because he had a he's like a Yeah, the trooper well now that we've alienated everybody under the age of 30. Uh, no, I hit Tomorello I said tommy morson You know, it's funny. Justin's often correct, but then one of us will be like, I don't think so. He'll be like, yeah, maybe not Or should you have more confidence in yourself, Justin? You're right a lot of the time. I know Ah bring on the bird the confidence building bird Step right up all you bearded man and all you bearded ladies This quad is brought to you by big top beard company. Who's all natural beard oil products not only make your beard smell amazing But feel amazing too They're organic essential oil blends transport you to manly places like the mountains the desert the sea and beyond All while encouraging a lot of beer of nuzzling the boom Buy it for yourself or as a gift for that special bearded someone at big top beard company dot com Enter the discount code minepump for 33 off at check out Our first question is from craig greer eight What are your guys views on pre exhausting? Ancillary muscles before training an area for example triceps before chest Uh, usually a bad idea. It's just I mean bad idea might be a strong term, but you usually almost Well, let's think about that. Do you want your triceps to fatigue while you're doing the bench press? No, I don't I don't think it's a good idea to fatigue a support Muscle especially one that works on one joint before you do these compound movements or before you lift heavy I can there are certain situations while I'll do this, but it's pretty rare I can't think of too many times where I've actually had a client Hit triceps before You know like isolate the triceps before doing chest exercises or work their biceps before back or anything I do it after Well, the only the only place I see Even thinking about doing that would be if I had someone specifically who was like trying to develop their triceps, right? Because it was a lagging body part or their biceps. So then we may do that Uh, we may pre exhaust the tricep or the bicep before you do that big compound movement But it's kind of silly because it's going to hinder how much weight you could probably pull and do Right, you know, so for example like taking, uh, you know bicep curls pre exhausting and then going over to do a deadlift More than likely you're not going to be hitting towards your max deadlift when you're doing that So you're not going to get the the max benefits of that movement Uh, because you've pre exhausted a ancillary muscle. I mean here's an easier one Do some curls do a bunch of curls then go do pull-ups Yeah, like how many pull-ups how effective that is but you I mean it will get I mean you want to blast your biceps I mean, I guess that's uh, I guess if you had this great impressive back But you had these terrible arms like you had just then maybe I would do things like that Well, if you want to look impressive for like a couple minutes, you know, I mean that's the way to go Oh my god arms are gonna explode. I can't see so here's like, you know, it's funny I actually kind of do this with something and I do this with my calves So because my calves are an area. I'm constantly trying to increase volume And I'm always trying to touch them because it's a you really hit them before everything else Not every not always before but what I will do is I'll intermittently do this Especially on days when I'm not trying to like max squat But I'm working on like depth Because one of the things that's helped my calves more than anything else was actually really deep squatting Deep squatting has helped keep my calf size more than all the volume of calf work I used to have to do before So it's really interesting to see what's going to happen as I start to increase that I'm just now getting ready to start really increasing my volume on my calves Really what's maintained my calves is mostly my deep squatting more than anything else right now And of course we all know that my calves are not impressive. They went from terrible to less terrible But the point is I think they look great This is a this is a time where I might use this because it's an area that I I want more development So what I would do is I'll go over I'll pre exhaust calves and then I'll go over and work on my really deep squats So with my really deep squats, I know I'm going to get a little more of my calves incorporated I'm not doing super heavy weight. So it's not a big deal that I'm pre exhausting a a secondary muscle that's assisting in this movement And so for me, I'm looking more at the calf gains Instead of the the gains that I'm going to give this might not completely apply to the The triceps and using it for the chest but like say like the triceps weren't really engaging as much within your chest press So the same kind of technique like we would apply for You know, excuse me getting the glutes activated like for your squats. So Choked up every time I do I cry a little bit and um, you know, so so using that as sort of a primer to to get, uh, you know a sleepy Uh, sort of a non responsive type muscle to to contribute. That's a good point because when you talk about lower body It's a little bit different, isn't it like and and mainly because you don't necessarily see Uh, people having a poor connection to biceps and triceps like they would to their glutes or hamstrings or just not in your calves You know, it's just not nearly as common. You'll see that. Yeah, but I feel like especially with what I'm talking about right now Getting uh, you know, my feet all get woken up. You're doing calf raises, you know, you're you're waking your feet That's a good point. You're waking your feet up big time That's a good point And so I and then I go over and I go get into a squat and I mean I feel like I am grounded more than I More than I would be if I were just to go in do my normal priming go right in my squatting And since I'm not like I said, I would never do that on a like a pr chasing day or a singles doubles day Like I'm not priorities are different. Yeah, your energy concert. Like you're trying to conserve that. Yeah, but when I'm when I'm thinking Hey mobility connectivity Also, I'm also trying to increase volume on calves. Hey, I might pre exhaust my calves and then I go walk over and do the squat So here's something else to consider. So I've actually promoted a pre exhausting large muscle groups before doing a compound movement. So I would do like a isolation movement for chest and then I immediately go and do a compound movement And it really hits the chest Really, really hard. You could do this for back too with like a straight arm pull down and do a pull up Now if I flip that like this person's asking and I hit my and I'm trying to conceptualize this because I I've never really done this But I'm trying to imagine going into a bench press with triceps that are already fatigued and pumped I'm definitely well. I'm definitely not going to lift as much weight, but let's say I go light If I go light and I've got fatigue triceps, you know what it might actually make me do It might actually make me focus more on my chest using your chest to move the bar. Interesting You know, I'm saying I've done this. I've I've gone both ways. So and and I think yeah That's coming out that came out wrong So When this it goes back to what I I tell people We are creatures of habit And we could sit here all day long and talk about what's more what's better And you know that all this debate and talk is really splitting hairs in the grand scheme of things You know nothing trumps consistency And and what you got to pay attention to is what you're consistently doing So first becoming consistent, then you become consistent Then you learn to detach have some perspective on your training program and see what do I do consistently all the time Well, if you never pre-exhaust some of these secondary muscles before you go into a lift and you've never done that before There's probably some pretty good damn benefits to that now I wouldn't recommend it as a general rule because there's some, you know compound Talk like this Compound movements by themselves have great carryover into these secondary muscles like triceps So when I'm doing a big bench press that is primarily for my bench, I'm also getting great work for my tricep But when if you are always exhausting the triceps, which are a much smaller muscle You're not muscle group. You're not going to be able to get Up as much weight which in turn could end up hindering your programming over over a long period of time So really is assessing what you do all more more often and then Intermittently putting stuff like this. I I'm a huge fan of that quick commercial break you guys We keep getting asked all the time. How can I support the mine pump family? 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Yeah, like you know what I mean like if you eat Protein right after your workout That is going to maximize muscle building and if you don't you're missing out on a lot of growth And you know, hey, what's convenient at the gym right after my workout A shake or a bar. Yeah, so yeah The science actually shows that there's no there's no real benefit. In fact If you really break it down and really analyze the science the anabolic window lasts like six hours like it's slow It's quite a bit after your workout There's really no need to eat right after your workout unless you plan on working out shortly again later on During that day if that's the case then you want to replenish glycogen and stuff a little faster Eating right afterwards, but otherwise You know, it doesn't it doesn't provide any extra benefit. What's yours is theories on the digestive process with that like When we're when we're right after a hard workout Do you think uh within that 30 minutes? Do you think that there is a a faster digestive process that's happening because your body's Your own glucose depleted. Yes, right? Well that and that if you stretch that that you still would be though So that wouldn't really change. I'm thinking more along. I'm I'm I'm my cns is ramped up My heart rate's been is still probably beating at a harder rate. So I'm my body's still working more receptive Yeah, and I'm empty. So it's like, okay feeling that would that could that speed up the process of Digesting this food versus Letting myself completely calm all the way back down two three hours later having food. What's your thoughts on? Exercises activates the sympathetic system, which is like the fight-or-flight response the catecholamine release, you know, norepinephrine epinephrine food is Paris is Parasympathetic so after you eat growth hormone goes up and other Uh things happen the body that actually relax your body for recovery and repair This is why some of you after working out and you have a big-ass meal after your workout Find that you may want to take a nap right after your workout because once you eat you get that kind of that relax You know effect. So I don't know if if there's a benefit to eating when you're a pair is in a sympathetic state or You know necessarily. I know some a sympathetic state tends to be appetite suppressing So like if I give you, you know, if I inject you with norepinephrine It's more likely to suppress your appetite than it is a stimulator. Okay. So now that makes a lot of sense here and the reason where I'm going with this is why I'm prodding you with these questions is because If I'm if I'm like trying to gain which I just switched gears over this way, right? Um, it is hard for me to get enough food in So one of the strategies and by the way, I don't give a shit about the 30 minutes It's just as soon as I can get to it, right? It's not like this Ah this window because that to me is bullshit and the the difference between 25 minutes and 45 minutes And the variance between every single human being and what you ate before and how you draw volume at the end of the day Right. So I mean, there's so many fucking variables that can make every one of those studies Completely false or way off and there's too much variance there, right on the 30 minutes exactly So I know that's not funny. They came up with this like 30 minutes. Yeah Just for a second. Just think Chew on this for a minute that that all the changes based off of how you slept the day before how hydrated you are How intense the training training was what exactly you trained? What type of person you are like genetically like we're all so uniquely different So to put a time like 30 minutes to anabolic windows, but just a bunch of bullshit So but what I do find and what I what I do like the strategy When I'm trying to get a lot of calories So right after I train really hard like that going straight to get a meal in as as soon as I can Not like doesn't matter if it's 20 30 40 minutes Just as soon as I can get food in my body I feel like digest it pretty quick and then I feel like I can eat again within an hour And when I'm somebody who's trying to get more calories in for the day to to gain size I find that Very helpful for me and beneficial and now the now the reverse is true When I'm trying to lean out now when I my priority shift when I'm leaning out After I get done working out. I actually try and stretch as long as I can before I eat and and That does it's because I'm not worried that my body's muscles gonna fall off and I need to maximize this anabolic window No, what I'm thinking is I've completely depleted the body And now my body's having to utilize fat as energy So I'm gonna I'm gonna maximize that as long as I can because my goal is to burn fat right now So years ago when I thought this was true and it wasn't that long ago that I actually thought this In fact, I think I promoted this when we first started mind pump Um until I looked deeper into the science and saw that it was it was false It was it was one of the last things that I realized was was baloney, but I remember thinking to myself like what's the evolutionary advantage To building more muscle if you eat post-workout and what I thought was is maybe it was a way of rewarding a successful hunt So like someone just hunted food They successfully killed it and then they eat and it rewards those people that eat right after a successful hunt versus those Who hunt and then don't succeed And but then when I looked into it deeper, it's like you just killed an animal You're probably not gonna eat it 30 minutes afterwards. You're probably gonna It's gonna take a while to drag it back drag it back or clean it or you know, I don't think that's the case So I don't think there was any evolutionary advantage To eating that to eating post-workout. Um and again you dive into the science Well, the only and you find there's no benefit The only real benefit to uh, you know being able to process protein more is to restrict yourself from it, right? If you restrict protein Here and there you'll feel you'll you'll be more responsive to it. You know you increase your body's sensitivity to protein Is what they're finding but you know, this is just one of those You know myths that's pushed and promoted Because it increases supplement sales. It just really does. I mean There's a reason why they said 30 minutes and not six hours I mean 30 minutes like you don't have time to go home Like I gotta go somewhere it's almost impossible to make 30 minutes if you like if you don't carry something That's right. And so it's sold this this right here This the high protein in like eat a ton of protein intake and the small meals You know myth those three alone probably were responsible for more protein sales than anything I can think of It's like, uh, it's it's again one of those one of those myths Here's the thing you want to consider they'll say something like Eat post-workout spike insulin because insulin will drive amino acids into muscle. It's anabolic Well, you know, what's inversely related to insulin is growth hormone So you may get an insulin spike, but you're gonna smash down your growth hormones by exactly and growth hormone is also fat burning and anabolic And you do get a growth hormone rise after your workout or during your workout And if you don't eat that'll stay high. Honestly, I was a bouncer I think there I mean to me it just makes so much sense, right? Unless you're somebody the only way It's different right for me is if I'm really lean if I'm really really lean And I'm all I'm doing is trying to eat otherwise. I see huge benefits in Is having a hard workout and then stretching out How long I can go before I have to eat I never eat post-workout and one of the reasons why I do it is not because I'm trying to burn fat or build muscle I just feel better doing it like I have energy post-workout If I eat a big meal I tend to feel tired And I'd rather not so I just I just don't eat that's why I think you know Even though like this isn't for everybody, but the warrior diet like that has made the most sense You know in terms of that just based off of like I do I get tired after I eat a big meal And so for me to time it a little bit more around You know the end of the day before I'm I'm not planning any activities at that point like it makes a lot more sense to me Well, I do want to defend though the and this has nothing to do with the 30 minutes You know the the one problem I have With stretching the meals out being a guy who's 220, you know this It is it's harder for me and in particular protein like and I and I've discussed this before that You know, I know I can't be alone on this I know I can't be alone on I'm not the only person that gravitates towards carbohydrates when he's not tracking and paying attention Like when I am tracking and paying attention I can I I realize that I am grossly under eating protein grossly with me tracking It's actually it takes focus for me to hit that 200, you know 175 to 200 Grams of protein every day. It takes effort to do that. That's with tracking So I know damn well when I'm not that I'm grossly under eating it So, you know timing food and getting things in like for me like that's where the strategy is like You know, where am I at in my day with hitting the targets that I need to hit for my body? That matter that that trumps well And I think that's that's kind of the point like where people are seeing benefit is that they are consistent in their rituals of eating And it's not thank you the window of thank you that is and that was a point I'm trying to you know what they did they've actually created another meal time think about it And if you're in fitness Your your go-to meal times are right after work breakfast Lunch post-workout dinner those are like your your go in the post-workout meal is like whenever you work out and it's always It's usually some kind of a supplement But fuck me that's really brilliant of the supplement industry because just like the food industry the food industry did the same thing they created Meal times and then they created meals that we associate with those times So we have a whole category of foods that like you you can't go if you go to a restaurant at dinner time The odds of finding pancakes and eggs on the menu is very it's very low because that's a breakfast food Or you know vice versa you go to find a restaurant that's open at 8 a.m. That's going to serve you You know, uh, you know a burrito or something state You know something that's a dinner type of like roast beef or something like that. It's not as common So I'm going to start a restaurant that all foods all the time all foods all the time Here the last thing you want to sell is very stank right on your Right out right along the lines of what you're saying adam is that people don't realize that Food makes you hungrier like when you eat you tend to spark your appetite Well, don't eat you tend to lose your appetite and that and that is what I what I'm trying to get at with Right after the workout I eat I then find that I can eat again within an hour Now when I when I stretch it out I get great benefits of burning fat But then I end I also feel like my appetite starts to suppress which is awesome When you're in leaning when you're trying to lean down so there's advantage advantages to both And you know, these are these are little types of strategies that personally I've I I implement into my eating so I don't hang up I don't get hung up on the 30 minute window mark as much as I am paying attention to what is my current goal Am I heavily focused on building or am I heavily focused on leaning my body out And whichever one those whichever one I'm more focused on would dictate How I schedule the seating and if you're somebody who's like Sal Who is right likes right where his body composition is has great balance is eating then really it's about how you feel And what makes you feel good and and that's your priority I like to speak to the people that are trying to make body composition changes Which I think is important to preface this whole journey that we're watching This dawned on me as I was moving to the bulk right now It's fucking hard for me to bulk I don't want my body does not and I think that's important for people to understand that You know, I personally love to be 225 230 pounds because I feel massive I feel out extra large shirts I like to walk in a room and my presence be felt because I'm that big guy like I like that I'd be I'd be lying to say I didn't like that But I tell you right now my body doesn't like that my body would much rather be At about 195 to 205 pounds and when I'm trying to bulk I'm going against that so I think it's important that people know that That there's there's these strategies these things that I implement into my routines that I wouldn't be following If all I was doing was intuitive eating and intuitive training and just trying to be overall healthy So there's different there's different populations of people that we're speaking to when we talk about different topics Mind pump in general is like a health wellness You know podcast where we're trying to talk to the masses But there are individual variances with that because some of you have goals Some of you are 180 pounds probably don't belong being more than 190 but deep down want to be 230 Like I'll share with you what what it takes to do that And some of the habits that I have implemented in order to do that But also understand that there you need to recognize that your body may be telling you that isn't also ideally If you have to start to schedule things like this to get to a certain size Well, dude, I remember working out of goals. I'd see dudes lift and literally go in the locker room and come out with Their tupperware and eat in the gym. Yeah, because they had to eat right after the workout I remember thinking you were paranoid. Yeah, I remember thinking like you could just go home and eat You don't have to stay here. Yeah exactly Well, I used to see that and that's very popular in our gym Because we have so many pro competitors And I used to see that and it would it was mind-boggling to me when I knew they were trying to cut and lean out I'm like, wait a second You you're trying to lean down right now You're you know seven percent body fat trying to get even leaner You just train the body. You're already kind of in a caloric deficit, but you fed before you just trained You probably depleted your glycogen stores to about 80 90 percent And then now you're gonna refeed right away when really you'd be way better off Extending that period for another hour or two hours. No, they'd rather do an hour of cardio. Exactly But not the post workout meal. Yeah, and this is what you would see you would see this with competitors So if you're a competitor you're listening to this this is foolish I would see them go to the locker room Refeed because they want to make that anabolic window Food and then go get on the treadmill And then go and then go burn for an hour. Like what what are you doing? You're trying to lean. Why? Why would you refeed and refuel everything and then go back like you just that just doesn't make sense to me Every movement needs energy. It would just boggle me and so this is very very popular I know that I probably lost a ton of people that are just your average jane or joe trying to get in shape But this is a huge epidemic in the fucking competitive world Bearded iron 25 What is potentially more important when squatting? Getting the proper setup or thinking of cues during the lift. So I wanted this question And the reason why I wanted this question Was I actually just had a really deep conversation with Katrina This weekend when her and I were working out in here And you know as I've been I've been changing her squat mechanics over the last four or five years and Those that don't know Katrina was a you know Division one collegiate level athlete Full-ride basketball. So she was always in shape She she had good mechanics when she squatted for the most part But good mechanics by standards of Old old training that old trainers would teach which is 90 degrees toe straight You know right down to 90 whatever type of deal But she used to be extremely quad dominant. She had these unbelievable gorgeous legs And she had a small butt in comparison to the size of her quads and ladies and I would tell her that you know You got this sleepy butt syndrome and you're very quad dominant. It's because of your squat So long story short, you know, we've been tweaking her squat and she's got an incredible squat now But she was just giving me a hard time because almost every time she squats I still have something to critique her on And I explained to her that This this kind of a process and it's like a skill, you know, like a golf swing Like you're not going to have this beautiful golf swing the first even hundred times you do it It's going to take time and time and practice and each time you're making subtle subtle little cues and little tiny tweaks to it And for me at what I told her I said when I teach you all these different cues I actually really want you to hone in on the one That when you apply it in your squat, you feel the biggest difference whether that be in strength or No pain or greater depth Whatever that cue is And then focus on that cue until you until you cement it in until it becomes routine and habit And an example of this with myself currently right now So as I got deeper into my squat the the the part that starts to default Back to a bad pattern is the rounding of my upper back. So I I lose that Thoracic, you know connection back there to where I can squeeze my shoulder blades once I hit really really deep So for me that is that I get locked into my squat I've gotten good habits on my step back my dropping my dropping the hips and knees of the sand Like those those I've now cemented in really well, but now when I get to the bottom I lose that connection back there. So that's really all I'm thinking now when I'm squatting I've I've I've moved on from the other cues because I've cemented those in really well And now I found a new cue that I noticed the greatest change when I'm heavily focused on does that make sense Yeah, do you guys how do you guys? Yeah, as far as like what stands out right now is the major sort of totem pole priority for You know, this is this is a striking sort of an imbalance and here's how I can get this to contribute to this lift like I mean I went through the same process with Courtney like Being quad dominant and and making sure that you know all these checkpoints we established but for The priority for me was like back supporting. So adding load to her back. Like there's a compromised Position like in her lower back. So just the activation of the core and the bracing component pre Dropping into position was was critical. So that's the I harp on that cue like like constantly with her and so to bend the bar And to brace and and squeeze and and get that connectivity that deep core connectivity especially when down She gets down into the low position because you know at that point It's like a lot of times you rely on your joints and you rely on that sort of set position to then Now transition and go back with the weight back up whereas like I need that connectivity I need you to be still responsive with your muscles to contribute to this because we're teaching them You know how to how to respond correctly and then this is going to save your back One cue that I think Can do as much harm as good and this I just learned this recently Is when you're telling people to sit back, you know, sit back sit back sit back and after talking to Jordan muscle doc He was explaining how yeah, you tell people to sit back and what ends up happening is they get this They go way back on their heels or toes come off the floor, which I see a lot I see this a lot with people who are trying to squat right not with people who are just squatting But you'll see people sit there and try and do it right And the toes their toes will actually come off the floor Or one of their toes will come off the floor because they've been told to sit back on their heels sit back on their heels And what they'll do is they'll over they'll put their pelvis and anterior tilt excessive And one of the complaints that you'll hear from these people is that it feels like they're hip flexors catching When in reality it's well, it may be a hip flexor because because they're going in such a strong anterior tilt At the bottom the hip flexors contracting really hard to get in that position And the second thing that may be happening is some hip impingement. And so Dr. Shallow is like look just squat like bend the knees first actually don't sit back so hard like that cue Yeah, you have to be really careful with because it can actually cause problems and I have a hundred percent run into this with clients in the past where I say sit back And then those are the complaints they get and I see their feet doing the same thing You know where their toes come off Well, this was something this is close to home for me also So if you watch my old and we talked about this earlier, right my old squats. This was me I used to sit back first, you know, and I always thought, you know, I'm a really tall guy I have got these long levers. So I need posterior So I need a slide. Yeah, I need to slide my hips back first before I drop in and that's how I used to squat and in fact A not that long ago. I was still squatting that way It wasn't until I really worked on all my mobility and then as I got better with my squatting I was like, no, this is like a I'm dropping in the hole The only time really you set back a little bit is if you have a low bar squat, right? If you have a really really low bar squat, the first initial movement will be slightly back and then down Yeah, and if you have if you have issues activating glutes, it's less About sitting back and more about getting your glutes To fire. Yeah, so, you know doing priming properly strengthening those hip extending muscles And then your squats and look a little more natural the other thing too that I've noticed that is probably The number one problem with people's inability to squat Is their feet and you know, I'm saying that now and this is completely Had you asked me this question a year ago? I would have said, oh, this is this is like an earth shadow I would I would have said it was all for us Dr. Brink influence on us Well, I was never somebody who was that Now I look at people's feet. That's all I look at. Well, so I was thinking about this I'll think about this, right? So what when you're a child And you're growing up There are certain patterns and ways you develop that become hardwired and I'll give you here's an example like a child can learn Several languages and not have an accent in any of them But if you have an adult learn a new language They'll learn that language, but they'll always gonna they're always gonna have an accent and the reason why is because the brain actually Hardwires certain pathways that really don't change once you're a certain age You there's it's very moldable. That's a that's a really good analogy because that's very similar to biomechanics Right. So if you look at our feet Uh, unless you grew up in a you know, uh, a hunter gatherer tribe Our feet are fucked up and they're permanently fucked up permanent I don't care how much fixing and working you do on your feet been supported or they they will never Reach what their full potential could have been had you done this as a child now stayed connected As you stay connected now that being said feet your feet will forever have an accent dude for sure like I'm telling a southern accent take your shoes off and your socks off and look down at your feet One of your toes probably doesn't touch the floor when you're standing You may have your big toe may be turning in from the shoe If you're a big person with big feet your feet are likely to be really fucked up Pay attention if mo how often you see uh, the your big toe will have a big callus on both sides That's from pronating. It's just it's just your our feet are really weak and fucked up and that has Completely altered the way we walk sit squat like do everything and so I've noticed for squatting for myself Like the biggest changes I've made is through working on my feet more than Almost anything else and what I'm realizing is working on my hips as much as I had was really compensating for my feet Well, you know, it's weird too because like back It was trendy to have all these like new cross trainer kind of shoes and all that stuff like You know going through I remember like starting as a trainer It was like oh the fashionable Nike shoe and this and that and like it was so Like it's such moon shoes to me now Like it was everything was so like kushiny and supported and like that was the game was to like oh, yeah Cushion the heel the most or who could cushion, you know, uh the strike of of the foot, you know running the best and And once I actually moved from that type of a shoe Being a trainer to just chucks again. It was like earth shattering Well, dude If I put squat shoes on which squat shoes will have a nice heel lift in them Like I don't know how many how big the heel lift is on average, but it'll have a heel lift I'll put squat shoes on and immediately my squats feel way better Oh, like I'll put them all squat down be like, oh, wow I could squat comfortable now Like that's a big red flag that something's up on my feet because it shouldn't make that big of a fucking difference Yeah, you know I'm saying I I think just practicing that so I squatted the other day It's been a while since I and I love to do this So now I'm back and put your shoes on so on the opposite now like in the past. I was Most always squatting with you know, my belt and shoes around if I got heavy Shoes or belt are coming out and that was a habit of mine And then you know, I would occasionally get barefoot or work on that shit Where now it's the flip I'm almost always Barefoot or chucks or and deep squatting and mobility focused and then intermittently I will say, you know Let's let's strap the belt on throw some shoes on throw some some guided help here and see what I can do Fucking a bro. Let me tell you dropping into a squat right now with shoes and a belt on now It feels like it's cheating. I feel like I'm cheating. I do. I like it way too easy I've had to put squat shoes, you know the lift in the heel. Come on Oh, I'm not gonna lie, man. It was like, whoa I mean, I haven't even been training heavy and I threw that on there and I couldn't help but just I was like, okay, I gotta stop because of weight. I was just piling the weight on each set I was like, dude, it's when's it gonna get hard? Has he seen the new trend they're trying they're trying to make these like Sort of like sticky Souls that you can put on the bottom of your feet. I saw that. Yeah a couple people tagged me on that And we're like, is this gonna be a thing and I'm like, I don't know I mean like no, I haven't seen that the more people are talking about grounding and doing all this stuff with their toes I mean at least it's like I mean, it's pretty damn gimmicky, but like, you know, like you could just go around with your barefoot I mean, come on. You can't you can't but you need to like you still need to do exercises and stuff Just because you take your shoes off and walk around barefoot like your feet are gonna move the way they always Oh, that's it. That's important to note. I'm glad you brought that up because You know, I know in my insta stories I was sharing that you know, I take the shoes off and walk barefoot with the dogs I mean, that's just the first step of it You have to be aware of how your feet are striking the ground because you're still going to pronate shoe or no shoe You know, it's just and you don't want to rush it either because like, you know, like just going from that Cushion support to no support and so that's a pretty drastic step. You're gonna you're gonna get hurt It's so crazy. In fact, and I was just I literally had this conversation yesterday That what we consider to be good like ugly feet and good in what feet look good It's so fucking skewed Like if we look at modern people's feet Even ones that we think look nice and manicured they're super just And it sucks because I can see it now now when I look at feet. I'm like, oh fuck I can see like all the dysfunction look like gross sausage fingers They should look like hands like on the floor with spread toes and like new grapes Nice pad of callus on the bottom and oh my god. Yeah, you don't want to suck on those But those are the kind of feet that you you should probably have so with hair Quick commercial break. Hey people ask us all the time how they can support mind pump. Here's what you can do Uh, you can go to www.brain.fm forward slash mind pump and get 20 off brain fm for meditation or focus You can also go to audible trial.com forward slash mind pump and get a 30 day trial plus one free audio book Lastly you can go to get nature blend.com forward slash mind pump and you will get a discount on ben greenfield's cbd product All right. Our next question is from spet 13 What is the largest animal you think you can defeat in the octagon? That's a ridiculous question. I love it. I'd say a small rhino. Yeah, right, you know what? So here's the rules the rules are tough skin the rules are of course no weapons No weapons. No weapons. No weapons. No weapons. You have to wrestle this thing It has to be in this animal's like environment. So you can't in their environment Well, what I mean is like you can't we're doing this in arena You can't you are but what I mean is it can't say a shark and then put them in the arena and just watch them die Oh, okay. It has to be the water that shark. Okay. Got you got you So humans are weak, dude. Yeah in a hand-to-hand combat. We are massive pussies I'll tell you what right now a fucking koala bear could aggressively fuck you up very easily Yes, maybe yes, maybe you no Yes, let's get me like dude. They're so lazy. They're like eating eucalyptus Okay, like okay, let's let's let's do scratch you because I know you're I I know where you're going with this argument because you claim like almost every animal could beat us That might be you bro. I guarantee I guarantee a koala bear a raccoon a dog a hyena I'm I know I'm gonna get cut and I'm gonna get scratched up. I'll get rabies. I will win I will win that battle, bro. I will choke a fucking koala out for sure. Yeah, bro. Let me okay. So first of all First of all, it's not just about surviving. So I'm sure you could stay in there cover up and We know it's win the fight to death Win the fight to death. Do you know how hard I will kill a fucking hard Do you know how hard it would be to kill a koala bear to get your hands on it and hold it in a position Like keep punching it like you kill it while it's fucking clawing and biting at it and just stop it I would suffocate it. Do you okay? Let me ask you stop. Do you think you do you think if you Oh curb stop it. Do you think if you and a 60 pound Fit an aggressive pull a pit bull and a fucking arena. Do you think you'd be able to kill one with your bare hands? Yes, I got I got a pit bull down too. No, no, dude. You can talk about what you can't you know Not with my arms. We've established this South can only only kill a small kitten a small baby kitten is as far as the biggest animal that he will kill I'm going to go out and say I could get a I think you're missed. You're totally miss. Uh, you're totally underestimated. I wrestled wild animal I wrestled farm animals growing up. So I got a little I got a little background. I got a little background here You know, you got a professional I feel I feel confident that I could kill a small That was a rodeo clown. So yeah, no, I wasn't no, dude First of all, have you ever seen a bobcat actually kill something in the wild and a bobcat's not big, dude And that's saying it'll kill you but you will have that that would hurt They got and here's the thing they will outlast you like you're stuck in an octagon If you're fighting a 60 pound pit bull, first of all, you're not gonna unless you land a lucky blow What kind of clothes am I wearing? It's gonna bloody like steel toe boots No, nothing. You're in there. It's hand to hand. You're naked. You're in a loincloth. You're naked animals naked. Well, that sucks Well, okay, here's one bite. You're naked. I'm already feel vulnerable and the fact that you threw a pit bull out the in defense Listen, I'm first protecting. If you locked on to you. It's gonna be tough for you to get off Get him off He's gonna outlast you dude and you're gonna have to bite him back That's the thing you don't realize as a human to kill these animals You're gonna use your teeth, dude because when you're naked what weapon do you have? Yeah You're gonna hold it down and try and bite it with your little primate pussy mouth that has no like But if I knew it's gonna kill me, so I guess I guess it's a it's even for all of us I guess mine pump could only beat a small kitten. Yeah, I don't I don't see By the way, what are we selling about your pussy dog? By the way trivia question What animal is responsible for the most uh deaths of human deaths in Africa? Human deaths in what animal kills more humans. No animal not an insect What animal kills more humans than any other animal in Africa think of all of like a you have elephants hippopotamus hippo By far by far. They are fucking super aggressive, dude. I watched a video of a hippo. I just net I just net geo Net geo knowledge coming back Is that that's for mark furrell right there hashtag net geo mother fucker I just watched a video of a hippo like beating the crap out of like it was being attacked by lions, dude By lots of I watched the same one and it was being there's like it was like it was like 15 of them and they So they in order to kill it killed one of them They do kill hippos right, but it takes like like literally 10 to 15 lions and they're not always successful. No Yeah, no hippo they corner him at night time. Oh, he's crazy right mean motherfuckers. All right. Well, um Check this out go to youtube look up mind pump tv. There's a new video every single day It is a library of exercises and information and it's absolutely for free Also, if you want to ask us a question that we answer on these episodes you go to instagram look up Mind pump media ask a question underneath our q&a meme and if we like it We'll ask it uh on this episode. Also, we have personal instagram pages Mine is mine pump sal. Justin is mine pump. Justin and adam is mine pump adam Thank you for listening to mine pump if your goal is to build and shape your body Dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mine pump media dot com The rgb super bundle includes maps anabolic maps performance and maps aesthetic Nine months of phased expert exercise programming designed by sal adam and justin to systematically Transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The rgb super bundle is like having sal adam and justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30 day money back guarantee And you can get it now plus other valuable free resources at mine pump media dot com If you enjoy this show, please share the love by leaving us a five star rating and review on items And by introducing mine pump to your friends and family We thank you for your support and until next time this is mine pump