 My favorite thing to do was this with female clients who were on that, that continual diet, right? Always cutting calories, always trying to reduce, always trying to reduce, and they'd come in and I'd do my assessment and do all the stuff and then I'd convince them, hey, we're gonna increase your calories of strength training. And I used to blow them away because they would anticipate blowing up. Like, oh my God, I'm gonna do this. I'm gonna gain so much weight, this is gonna suck. And instead, what would happen is their weight would fluctuate a little bit, but their strength would go up like crazy. Their strength would shoot up. And then they would always say, I want you guys' opinion on, I'm sure this happened to you many times, where your client, where they'd say this to you, you know, the scale says the same thing, but people are coming up to me and saying, I look like I lost weight. My skin looks different. Like, you know, there's just some things too about balancing the hormones. If you've been in a calorie deficit for so long too, it really does affect your body in all kinds of other ways, you know, sleep and hair and skin and like all these types of things. So it was just always interesting to me to see what they found as they were going through the bulk, like how much it transformed their bodies. What's up everybody? Here's the giveaway for today. MAP Strong, great workout program. We designed it with Robert Oberst, he's a world's strongest man competitor. Here's how you can win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel and turn on notifications. Do all those things and if we like your comment, we'll pick you, we'll notify you, and you'll get free access to MAP Strong. One more thing, it's April, which means it's time for another promotion. We are selling a bundle of programs for a very low price. Here's what it is. MAPs Prime, MAPs Prime Pro and MAPs Anywhere. All three programs would normally retail you for $361, but right now you can get it for $99.99. That's it, that's the promotion, okay? Prime, Prime Pro and Anywhere, $99.99. Go check it out, go to mapsapral.com. All right, here comes the rest of the show. Ladies, don't be afraid to go on a bulk. Most of the times it's exactly what you need to do to get the body that you want. Even if it is that you wanna lose weight, right? Yeah, yeah, no, even if you wanna lose weight because oftentimes going on a slight bulk with strength training speeds up the metabolism and sets you up for better fat loss. But nonetheless, lots of women know the look that they want, but they associate that with smaller or lighter on the scale. It's not always the case. Often what it is is more shape and more muscle, more sculpt and you only get that through feeding yourself and strength training. You gotta feed yourself in order to get that. I love repeating this message. I just feel like it isn't promoted as much as it should be. Like it's so silly that if you think about building the body up, you need to feed the body. You need the calories, you need the building blocks in order to get that desired physique that a lot of women are going for. It's just sucks because so much marketing is around how to lose weight, how to lose fat. And like it's just this constant kind of hamster wheel that I find a lot of my clients got on. I wanna think it's getting more popular though. I mean, right before we got on air, we were talking about two of our friends, Becky Campbell and Lori Christie King and both of them. They're great at it. Becky, Campbell just did the post, right? Of showing her bulk and her transformation and so by that I looked phenomenal. And then I feel like LCK has been saying that for quite some time now. So I wanna believe that we're, I do still think general population, you know, I think still don't get this message, but I feel like the fitness community is starting to- In just the last seven years, by the way. Yeah, or even last, right? Since we started, I've noticed a shift that where women are starting to get this message, which is good because if you feed the body and you strength train, you build the machinery that's required to burn body fat. And muscle is, here's something else that a lot of people don't know. Muscle takes up just a little more than two thirds the space of body fat, right? So, excuse me, yeah, of body fat. So if everybody watching this right now lost 10 pounds of body fat, but gained 10 pounds of muscle, you would weigh the same on the scale, but you would be significantly smaller. You'd be like one fourth smaller, something like that, right? Which is significant, but same body weight. You know, I used to sell memberships this way. I had a, I've told this story many times on shows that I've been on. I think I've told it before on this show, but I had this female trainer that worked for me. I think you guys know her. She's like five, two, very sculpted, very strong, like to lift weights, and I would challenge potential members and I'd say, I'll give you a free membership for a month if you could guess within 10 pounds of this female trainer's body weight. And they would all guess 100. The highest I ever got was 110 pounds. Oh, she's 110 pounds. Then I'd have her stand on the scale. She was 130, 135 pounds. She was just lean with muscle, but she looked very small and it tripped people out that you could look that way. 20 pounds off. 20 pounds off. Yeah, first time I heard that story. Yeah, no, you heard that before. I've told that story many times. I wonder if it was Nomera or anyway. I've said that many times on the show, but I like to illustrate it because it's true. Like you look at me, right? I weigh about 210 pounds at six foot. My body fat sits relatively low, a little bit below 10%. If I was 210 pounds at 20% body fat, I would look very different, same weight on the scale. And I think this speaks to the obsession with the scale as well, which really only tells you one piece of information, total body weight. It doesn't tell you body composition. It doesn't tell you how you look. It doesn't tell you any of that stuff. When I originally started social media, right? I'll turn on all that stuff. This was what I was trying to highlight. So I had started, it was in the worst shape of my life at 212 and my before and after pictures that a lot of people that listen have seen on the exact same way. Now, mind you, I went up and down a little bit, three to five pounds, right? But you ended the same. Yeah, ended the same, but my body looks totally different. Like if you were to guess, most people guessed it's like a 20 pound difference or more, but it wasn't. It was exactly the same weight. And I think that's why this, getting hung up on exactly what the scale is is ridiculous. Cause I could take a client who comes in at any body weight and say, we can dramatically change the way you look and keep your scale weight exactly the same. Yeah, my favorite thing to do was this with female clients who were on that, that continual diet, right? Always cutting calories, always trying to reduce, always trying to reduce. And they'd come in and I'd do my assessment and do all the stuff. And then I'd convince them, hey, we're gonna increase your calories of strength training. I used to blow them away because they would anticipate blowing up. Like, oh my God, I'm gonna do this. I'm gonna gain so much weight, this is gonna suck. And instead what would happen is their weight would fluctuate a little bit, but their strength would go up like crazy. Strength would shoot up. And then they would always say, I want you guys' opinion on, I'm sure this happened to you many times where your client didn't, where they'd say this to you. You know, the scale says the same thing, but people are coming up to me and saying, I look like I lost weight. And that happened to you guys all the time as well. Oh yeah, my skin looks different. Like, you know, there's just some things too about balancing the hormones. If you've been in the calorie deficit for so long too, it really does, you know, affect your body in all kinds of other ways. You know, sleep and, you know, hair and skin and like all these types of things. So it was just always interesting to me to see what they found as they were going through the bulk, like how much it transformed their body. Speaking of calories, I saw that Sal had Doug pulling up the macros on the Paleo Valley beef turkey sticks. I had no idea they were that low. Yeah, so the turkey stick. So the turkey's real low. Yeah, so the meat, first off, the reason why, this is the reason why we work at Paleo Valley. They sent us a while ago meat sticks and all of us were like, whatever, not a big deal. We're not even gonna try them. And then our good friend Shauna was the one that works with them and we really respect her. She's like, no, you gotta try these. And they're really good, right? They're not dry, they taste fresh, they're grass-fed, really good, whatever. And that's why we actually started working with them. Well, now they have one that's turkey. I have never had turkey jerky that tastes good ever. It's always gross. I know I was very skeptical, especially the flavor too. It was like cranberry, it was like orange. That's what it says. Yeah, and I'm like, I don't know. And it literally, I think it's actually one of the better ones out of all of them. It's my favorite. Yeah, so good. Seven grams of protein and only what, 60 calories? No, 40. 40 calories? Think about that for a second. So literally you could take two of these. So if you want to go on the go and you want 14 grams of protein, or you want 21 grams of protein. I was gonna say, go three and you're still under 200 calories and being able to get 20 something grams of protein? Of, that's incredible. Of very, of essentially whole foods, right? Because it's still packaged or whatever. But it's essentially whole food. It's all turkey and it's all very good and very low calorie. And then the beef ones I believe are 60 calories. I don't know, maybe Doug can scroll down. I know the beef ones are a little bit more because they're a little bit higher in fat. Yep, that's it right there. So 60 calories and a little bit lower protein. Is that the beef or I thought- No, those are turkey. They're both turkey. Oh, they're both turkey. Yeah, one's cranberry orange. That's why Doug was saying that before the podcast sale when he was like, that's interesting that one of them has got a gram of protein higher because they both were turkey. Oh, am I bad? What were the beef ones? Were those more or were they also- They're like 70 and 80 calories. Okay, so a little bit more. Yeah, a little bit more. Wow, that's really good. It's still not bad. I mean, still, if you can get 20 grams or more of protein and stay under 200 calories. Yeah, right, good luck. That's just hard, yeah. And it packaged on the go. You're just hard to find that. And then also tasting good too. Because some of, there's some protein bars out there that actually have those metrics but it's like, ugh, tastes like chocolate. Yeah, I give, I- It's like a brick. My kids like them. My kids are so hard to satisfy when it comes to like, anything that's even remotely healthy. In fact, I have to lie to them. Wait, is this gluten-free? Same, I don't know. Yeah, wait, is this low sugar? It gets so mad when they find out something's gluten-free. Now, like, especially if it's like a muffin or something. Oh, you tricked me, man. Do they really? Yeah, it's happened a few times. But like, you've tricked them so many times that, yeah, what are you gonna do? You tricked them so many times. I don't trust my dad. I don't trust my dad. I wonder why. There's no spider in your bag, son. Hey, you returned your devil-worshipping thing, huh? I did, yeah. I need to talk about that. Don't call it that. Don't call it that. Dude, it was like, here's the thing, I look at it again, it wasn't that menacing when there's a lot of light on it. Ah! I like, so when I had the pictures, it was like outside. I shoulda took one where I had it stood up against the wall and there was only like one light that was hitting it from up top and the rest everywhere else was dark and so it just cradly shadows. It was really the shadows that it made it just like, like the face kind of took form and shape. Anyway, I didn't even really have that much, like I wasn't that afraid, it was my kids and they're the ones that like pointed it out to me. So I was like, I don't wanna like- Well, kids are more in tune with the spirit world. So you gotta listen to your kids. Apparently, according to the movie Sixth Sense, is that right? Yeah, any more, it's kids and pets, right? Isn't it kids and pets that see shit? Yeah. Any more like weird, strange, paranormal phenomenon? Are you good now? No, we're good now. I took it, we drove it all the way back and we're able to change it. I can't believe you did that. Dude. He did a day trip all the way down there just to return that thing. Cause you know what was gonna happen? Like I was gonna have it, I had it in my garage and then I was gonna put it in the shed and then it was like, you spend all this money and then you forget about it. It's gonna collect spider webs and dust. I'm like, I gotta like take some action and so it was exhausting because the whole day we drove all the way down there and we're trying to do all, like get all this like exchange and different furniture and then we drove right back and it's like, that's six hours of just nonsense. What did you say? What did they say to you and what did you say to them? I told court, I'm like, dude, we're just gonna bring it back and they didn't work for our house. It just, it wasn't a good luck or, you know, whatever. She's just like, yeah, the kids thought it looked like demons so we just didn't want it in the house and like they were laughing about it. I'm like, I'm surprised they're giving us our money back. It's not a good excuse. Like the movie, Gremlins and the guy buys the pet, you know, and he's like, okay, just don't feed it after midnight. Don't get a wet. Oh yeah, no problem. Don't ever feed him after midnight. Yeah. Did you get anything else when you were there? So we exchange it for these other chairs, which are supposed to come, I don't know, based on the supply chain five years from now. Bro, have you guys seen the numbers of inflation? Yeah. So they say official 8.5%, but have you seen the numbers of breakdowns of stuff? They say it's over that. Bro, gas this year, over 40%, used cars over 25%, furniture, something like over 16%, plane flights over 25%. First of all, I don't know where they get their inflation numbers. Yeah. If they take out everything people buy to get 8.5%, I don't know. But it's crazy. Do you know what I find the most annoying about the freaking gas is that your debit card only lets you do like a hundred bucks or whatever on there. So it's like, you can't even get a full tank anymore. Yeah. And I'm like, so I had, so I just pumped gas yesterday, filled it to 100. That's a security measure, isn't it? Yes. And so then I got to re hook it back up, then swipe the card again and then do it again just so you get a full tank of gas. So annoying. Wow. Oh, it's because so when we were driving down, we were actually at a gas station. This guy, when we were pulling out, we saw this guy like leaving really quickly and he literally took the handle with him. Whoa. And pulled it off. I've seen that before. I've never seen that before. And it was like, I got really nervous. I'm like, oh my God, hopefully nobody's smoking a cigarette or something around here. Like it was spraying everywhere. Oh, so gas was spraying everywhere? Gas was all over the place. I thought they had shut off mechanisms for that. I thought so too. Obviously it wasn't. I've seen the same thing. The guy left it in his tank and drove off and it ripped the thing right off the... Oh, yeah. I was like, oh my God. You ever seen the video? It's gonna be an explosion here. You ever seen a video of this guy, these two carjackers drive up to him when he's getting gas? They get out of their car and then he gets the gas and he just sprays them with it and they run away. Oh. Yeah. He's like just hosing him down with gas and they run. Smart. I saw the video and I'm like, is he gonna let him on fire once you're done? Yeah. They just ran away. Yeah. Do you guys know what the chemical, I think it's called polyfluorinated alkyl substances are? PFAS. Definitely. I definitely washed my face with that. Okay. Now, PFAS, so polyfluorinated alkyl substances, these are molecules that you'll find or synthetic chemicals you'll find in nonstick pans, nonstick carpet, clothes, water resistant materials. And there's a lot of controversy around these things because they are found in our blood. Like they just don't go away. And so there's a lot of controversy saying, hey, this may be a cancer risk. This may be a. Is there long-term studies with us at all? They think that they might act like Xenoestrogens and they may increase risks of certain types of cancers. That's why there's a lot of controversy around them. So like I don't use nonstick pans. I use ceramic pans if I'm gonna use anything that's even. Or cast iron. Or cast iron. But if I use anything that's like, if I'm doing eggs and I want something that's kind of nonstick, it's ceramic, which is, it's not the same, right? But anyway, did you know that they did a study and they finally found a way to reduce blood levels of this chemical? Giving blood. Giving blood. So donating blood or donating plasma. Medieval measures, they're onto something. Get all the demons out, all right? Blood and letting. So donating blood or plasma they found in the study reduces the amount of PFA's in people's blood. Now I'm assuming that's how you found this because you've been, you've decided that you're gonna start doing this on a more regular basis. I actually know it. No, it was random, but you're right. I have decided and I have. Oh, that's weird. So you randomly came across that and that's just supports even more reason. Yeah, because I saw the title of the article that said new evidence shows blood or plasma donations can reduce the PFA's forever chemicals, they call them in our bodies. And I thought, oh, this is gonna be really interesting. And my blood type is the universal one. So that's, they encouraged me to come back or whatever. But I guess that's more benefit, right? So what you're gonna do with the PFA's is you can get rid of some of these chemicals. I wonder what else you potentially can get rid of them too. If something like that goes, which makes me wonder, does that mean the person getting the blood then gets those PFA's or like what's going on? Is that how it's reducing them? You just give, you just fuck some of those. You're recycling it. You're good. That's what they screened that, right? I don't think they test for that. They don't test for chemicals. They just test for like disease, blood-borne pathogens, whatnot, right? If you need blood, you're not so concerned about that. I guess that's a good point. Your wife is dying. Oh, hold on a second. That blood have a... That's kind of like GMOs in there. Have you guys ever done this before? It's like one of my biggest PFA's, like you're giving money or you're buying, you're buying somebody. Like I've seen people before, like I like near Burger King, something that goes through drive-through to get them food and they like have like a special like request. You know, it's not like, I can't just give them a burger. It's like, no, no, no, I don't want this. I want that and they have all these- Oh my gosh. Bro, you're starving. I like to get a burger, bro. I've had that, yeah. I've had a guy on the street like that. I was trying to give him my leftover and he's just like, did you already take a bite? And I was like, yeah, I'm good. Wow. Oh, you're good? You're just right here on the street, dude. You got nothing. All right. I don't have anything. He's like, I'm cool. I'll just door dash something else. I was offended. I had a guy once that I went up and I offered him food and he asked me for money and I said, sorry, I don't have cash. And he says, well, I have square and he pulled out. Shut your face. I swear to God. Oh my God, I told somebody to do that. That's crazy. He pulled out his phone. He had square. Now I'm like, I'm not gonna give you, I don't know what else is gonna go, but he's like, you can use credit card. I'm like, wow, this is resourceful. This is getting kind of crazy. Anyway, more cool science news. So there's this, I gotta look this up. There's this disorder in the brain, very hard to treat. Dandy Walker syndrome. It's a brain disorder you see in children. And there's a company that came up with a very unique way to potentially treat this by using tiny robots that they put in the brain. So these tiny robots, they'll put in the brain. And yeah, and they'll be operated through magnets. And what the robots will do is they'll go through the brain to wherever these fluid-filled cysts are and then inject the medicine directly where it needs to go. Now this- This is real? This is real. We're living in sci-fi. This is real. Now the potential for something like this is phenomenal. Think about it. You have a tumor in your body. You can now have, potentially, these nano-robots travel directly to the tumor, inject the tumor with chemo directly so it doesn't affect the rest of your body or whatever, right? Or treat specific- You have a little army in there just- It's shooting things. Wild. It's so wild. That's crazy. Yeah, I've been reading about some of these nano-bot and nanotechnology advancements. The next 30 years is gonna be really interesting for medicine. It's crazy. It's here because I've been reading about a lot in popular science. Yeah, it's always like that was always so far in the future and to see that that's actually coming true. Crazy. Speaking of sci-fi, I owe you two an apology because you guys actually- Another one? You guys recommended a good movie or show, finally. Yeah, dude. The Raise by Wolves. And I- Wait, hold on. By what? Wolves. Raise by Wolves? Yeah, Wolves. So I had- So I looked at it and I said, man, I saw that I had watched already three episodes and it obviously didn't hook me in. And I'm like, well, let me give it another shot. The guys were talking so much about it. So I did. And I smoked a little weed before I did it. So I sucked into it. And what I found was that's what I had to do was you had to be no, I couldn't be distracted. So what I think I did before- It's actually pretty complex. Is yes. There's a lot of stuff going on. There's a pretty deep plot behind it. And it could get really confusing if you're kind of multi-task. It's not a multi-task in-watch show. So once it put, now I'm in. It's not passive, definitely not. Yeah, no, it's pretty cool. And what the idea behind it, I'm excited to see where it goes. I thought you'd like it because there's, I mean, the religious side of it, the atheist, it covers a lot of really profound ideas. It's well made sci-fi. Because sci-fi can be good if there's a good story, if the story's good. And if the science in it is somewhat interesting or believable. And they did a good job with that. But they do, they tackle religion. And you know what they do in there? That's gonna be hard. It's gonna be hard for you to figure out, because I'm only in the first season. Who you're pulling from. Yes, at one point you're like evil, that person's evil, that thing's evil. And then you're like, wait a minute. Right, it is in the human psychology and how the robots are becoming more human. And they're struggling with that. They don't want to. But then the humans also want guidance from AI. And it's complex. Well, to me, that's what makes a really good show is if it can emotionally pull me from one side to the other. And you're not like, to me, like if you watch a show and you've kind of, oh, I figured the plot out. I see where this is going. I agree with, versus if I'm watching something and one minute I feel very emotionally attached to one side or one character. And then all of a sudden I get switched to another. To me, that's great writing. If you can make me go through that back and forth in my head versus like identifying with one way or one thing through the whole thing. You know what is cool is that with, again, I'm a big sci-fi nerd. You'll notice that they'll borrow off of old sci-fi. Like for example, AI robots that look human. So humanoid robots in sci-fi movies, whenever they bleed, what color is the blood? Almost always. White. It's almost always white. You ever notice that? Almost always. You know what I think that first started? Alien. Remember the movie Alien? How the android robot that helped Sigourney Weaver or whatever and then he gets cut in half and it's like white blood coming out? I feel like that's the first movie to show that. Isn't that cause of like hydraulic fluid? Like, you know, robots. Maybe, huh? I didn't even think of that. I thought the way that first episode open was like crazy. Just with the giving birth to six humans. I know. I thought that was kind of, that was trippy. Trippy. Yeah. I know dude. They're like six. Yeah. Yeah. It's got litter. It almost seems like believable. Like, good, could we get to a place like that where we could do something like that? That seems pretty fast. I know. It's so wild. So Adam, I'm going to ask you about your new injury. So what's going on with your? You would think after all these years and all this experience and wisdom you would think, you know, I've just recently in the last few weeks ramped up my volume and training, starting to tighten the diet up and stuff. You could tell. Well, I, you know, what I found I was doing, I was calling Justin fat a lot and he looks way better than I do. And I was like, I'm totally projecting my own shit on him. So I picked up. Calling Doug bold. Calling him fat a thousand times. I caught myself doing that more often than not. I'm like, I must be projecting my own insecurities about my software now. So that was kind of my wake up call to I need to get my shit together. So. I could tell you've been working out. You look like your body's been training, but would you just go too hard? Well, so I hadn't done the yoke bar in a while. And, you know, not that I don't know this, I should know better. Like the amount of core strength and stability, man. Way more. Way, way more. It's because it sits so high on your back. Yeah. And I had, so I had been consistently barbell back squatting for quite some time, even when my frequency was in volume was down, but I hadn't used that in quite some time. And so my legs felt really strong. So I get under there and it's like, oh yeah. You know, this was light. I keep adding, keep adding, keep adding. And what gave was my core. And so I strained my, my mid back. I don't think it's a me, I didn't tear or do anything structurally wrong. Like it's, it's just a strain. And I know it's because I didn't have the core strength and I didn't slowly allow myself to progress there. And because my legs were still pretty strong from being consistent there. I just. Did you feel it in the workout or after? No, I felt it in. Like you, oh, I feel something and then you kind of chill. Yeah, yeah. And then I backed off. And I still continue to work out. I lifted yesterday, but I had to do a bunch of like, you know, isolation, light and cable stuff. You saw me probably laying on the ground doing some stuff on the free motion. Like, so I, I mean, I'm still staying consistent. But now it's like, you know, it's such an example, right? With you trying to make progress, getting excited about the, the, you know, having some momentum. And now, because I do something stupid like this, right? It would ego lifting by stacking more than was necessary. Now I'm going to probably have to regress. You know what? I was going to rebuild a bit. This is a good, no, this is a good thing to communicate because we are, we're constantly communicating like fitness advice to our audience. And when we say something is hard to do, it's because we realize, we know how hard it is either because of our clients, but also because of ourselves. Like, and I want to be very clear here, often this doesn't happen when you're using a weight that looks crazy to you. It's just a little more than- That wasn't even, did you see the weight on the bar? It was like 200 pounds. It's not like- That's what I mean. So it's not like you're hitting a PR. It's just you haven't done it in a while and really what you should do is keep it easy and not make it even moderate intensity. I do that all the time. It was not, I mean, I hadn't even done that movement in so long that it wasn't even necessary for me to low more. I just felt so good. My legs felt so strong. I was like, oh, this is light. Let me see if I just keep increasing a little bit and was, yeah. Yeah, that's- Yeah, I'm trying my best to not like, it sucked into the hype as well. Like I told you guys about like how I was like overhead pressing way too much, you know, because of the hype. Did you do another workout with him? Today, like I actually refrained from displaying my- Your awesomeness. Awesomeness prowess. I mean, he's like, I went heavy for them but I could have gone heavy. No, you know why? Cause we had this kid who's like, he can't make most of the workouts cause he's, I think he plays baseball right now but he's definitely our strongest kid. And he just kind of shows up sometimes towards the end of some of the workouts to hang out and see what's up. But he cares. He cares about everybody in their know and like he's the strongest and so he'll flex. And so he came down. He did that when we were testing out for squats. And so of course we were testing out for like trap bar deadlifts. And so all of a sudden, you know, he shows up. I'm like, oh, look who it is. And just totally like smashed everybody and put up like 400 pounds and was like- Is he significantly stronger than the rest of the kids? By about 50 pounds, I would say. Yeah, that's pretty big difference. So he's a beast. But yeah, I would say, I mean, it's been really fun because I've been able to see some kids that like had no experience. And this one kid who's like really into wrestling and I'm like, oh, wrestlers have it. They have it here. And so I could tell he was going to be, you know, a kid that was going to catch on he has and he's just really rapidly progressing with his strength gains. And this is all leading in. We're going to be doing a lift-a-thon like the end of May. So I'm like, trying to start to ramp them up a little bit. That sounds- Hold on, what's the lift-a-thon? So lift-a-thon, we used to do this when I played a long time ago to raise money for the program. And you can either like donate like a flat amount or like what we do is like per pound. So I'm going to host this one instead. We just did bench when I did it. But I want to include the squat bench and deadlift and then do a grand total that, you know, they could pay 25 cents per pound. Right, it's like what they do for laps. You know, kids that do laps. They have to walk a-thon. We should all go. Yeah, I would love if you guys go. And then we'll do a barbecue after that. Oh, I totally think we should make a big deal about that. I think we should go and lift a little bit. Yeah, I'm totally down to do that. Bro, and I've, you know, and I don't have time to do shit, but I was like, I put a whole website and all that. So it's all ready. Like they're already starting to get donations. Oh, that's great, dude. So yeah, it's good. We're getting momentum. Yeah, that's great. So you've now been doing this long enough. You had wrote the programming for them. What are some of the things that you're learning yourself? Because this is obviously somewhat new. Obviously you've written programs for kids or that, but to be implementing it into this type of a setting, taking them through, are there things that, you know, looking back now that you are like, God, that was, I'm so glad I did that. Or there are things that you're like, I wish I would have implemented more of this. Or there are certain things that you had to cut out or like, what are you learning about yourself and programming with this? A lot, yeah, because group is a different dynamic, obviously. And just what to cover, what are the priorities? Like that took me a lot of time to sift through all that and like restructure it. I restructured the workouts a few times, but I was really glad I started them out with isometrics and really slowed everything down. And, you know, because everybody was hyped to start lifting. I'm like, no, we got to address all these imbalances and we did, you know, lateral training in there a bit, very similar to symmetry type of a plan, which was, we were all in that sort of thought process. So that helped me in the beginning, but now we're sort of graduating into getting the maclamated to heavier weight, because it's a totally different skill once you really start trying to push yourself. And I'm like, so I'm learning that balance of like not trying to get them to max too often and or like pull them back a bit, leave two in the tank are sort of core principles. They're not quite getting that yet. Like they, you know, they're young and they're ego, it is the ego is real high in there. And so that's something that I'm trying to kind of figure out. And so I'm doing a lot in terms of like getting a good feel of like where everybody is catching on and then what where the deficits are. It'll be interesting if you have like a kid or two who like adheres to everything you say like perfectly. So you can use him as an example of like, I have one kid I have like, yeah, that's cool. I'm like so pumped on him. Oh, see, that's cool. That's such a great, you know, these kids, I mean, I'm sure they're enjoying it, but they have no idea how like valuable this is. Like as they get older, what they're going to look back on and be like, man, I learned some great, had some great value with my coach. The thing about the wrestling kid, that seems to be true. I remember in high school, the wrestlers were always insane when it came to the work ethic with workouts. Like ridiculous. They just have an extra motor. Mental discipline. I think you have to, I think, maybe to make it through wrestling. It's so tough, dude. Well, you know, we've, even though we haven't wrestled, you know what the weight cut, right? Like cutting weight. You say we haven't wrestled like we're like, you guys wanna wrestle, man. But we've all been through a, you know, serious weight cut before. And when you do that, the mental discipline that it takes to be consistent with that because they have to come into a certain way. And they're also pushing their bodies and training at the same time. I just remember like it, cause I did some wrestling with the high school. I never wrestled for my high school, but I took some of the practices cause at the time I did judo and my buddy invited me. And I remember the coach would crank up the heater, crank it up. It's like a hundred and, it's like a sauna. And then they're just going and going. And I'm like, these guys are crazy. Just gassing them out constantly running at them. And oh man, yes. They have brutal workouts. Hey, so you guys wanna hear about some interesting tech startup news. So I just looked this up the other day. So tech billionaires in Silicon Valley in particular are starting to invest in one segment of the economy in a big way. You guys wanna guess on what that is? Has to do with energy. Has to do with energy. And it's probably opposite of what we think. We would think green, but it's not green in some, a different direction. Nuclear. They're going crazy with it. So nuclear power, especially if you look at, cause nuclear is like a, it's like a pariah. It's like the third rail because it's been a lot of negative publicity, demonized, right? The reality is nuclear power. Right now, if we were to look at all our technology that could potentially stop, fix climate change, fix the environment, give us all the energy we need. We don't need to go pull it out of the ground. We don't need to rely on other countries, all that stuff. It's nuclear. It creates very little waste, very little waste. And it has the potential to power the whole world. And the new tech, they don't have meltdowns. Like they're extremely safe, but they're, they're scary, right? You, if you're a politician, you try and say, we're going to build nuclear. There's a lot of, you know, bad publicity around that and all that stuff. But anyway, people are starting to figure it out. Check this out with the tech startups. So on average, tech companies would invest like, I don't know, 100 million, less than maybe 3 million, 4 million a year into nuclear. In 2021, 3.4 billion dollars. Wow. And tech startups dealing in focusing on nuclear energy. Wow. Which is really cool. I mean, do you think we're going to go that way soon? We will. Yeah. We will, because we have to. With the pressure that we're starting to feel with the prices, with, you know, the fact that- So much conflict, yeah, around oil. Yeah, and there's a lot of regulation around it, which is part of the reason why it's so hard to get a nuclear plant. Yeah, isn't China kicking our ass in that department? They're going to be building, they're going to be building, already building a tremendous amount. Right, and I think they can do it for like a fraction of the price that we can do it for right now. Less, because of all the regulations. Yes, but there are these new startups that are looking at building these small nuclear power plants that are going to be much easier, much cheaper, and could produce tremendous amounts of energy. And some of these nuclear, those new tech for nuclear power, they can use waste from old nuclear power plants to power them. So they can literally take waste, use it as their new fuel to create energy. It's really remarkable. And I'm glad we're seeing all this investment because this could be, this is a total game changer when it comes to energy independence. Well, speaking of tech billionaires, you guys see the article that's going around right now on Zuckerberg's security team? What? No, I haven't. I just saw some article about him like talking about like removing himself from the election stuff and politics. Yeah. You know, going forward. And I'm sure because of that, he ramps up his security because of all that. Any guesses on like what his security cost him like a day or a year? Oh, wow. Now, is it okay? So you know the number what per month? I do, I do. I know both. I know per month and then the. So per day is what you're doing? Well, I have the annual and then you can check it. Oh, annual? Yeah. I would say annually. I mean, you figure he's got probably 24 seven security. So it's gotta be a million dollars. At least if he's got big property. Yeah. Like Warren Buffett spends $260,000 a year on that. So to give you first some perspective. Yeah. But Warren Buffett's not targeted like. Right, right. So that's why I just give you guys kind of a marker of like somebody at that level. I'll say two million. I say a million. Yeah. $26.8 million. Woo. That's a lot. What is it? $76,000 a day. Like, like really? A day? Yeah. That's like MC Hammer like type coverage right there. Dude, on turrets. Does he have like the Avengers? I guess. Isn't that crazy? You got the incredible whole. Everybody's got earpieces. I saw that number. I'm like, what the fuck? Hey, you know what though? Let's talk about how cool that would be. Imagine if you had $76,000 with security with you every day, you would talk shit to everybody. It wouldn't be anybody going to talk shit to you, you know what I mean? Just roll in. You really have to have like the Avengers, bro. What do you get for that? What do you get for $26.8 million? What do you have like bionic arms and laser beam? So I wonder what the secret service costs annually. Oh, it's ridiculous. Is it that much? Oh, yeah, it's crazy. I don't know if it's that much, but I know it's ridiculous. Yeah, $26.8 million per year. Yeah, you're gonna get a bunch of like mercenary, you know, like. But seriously, think about how like, imagine, like think about how I'm vulnerable. Like you send your kids to do, hey, son, go walk over there and get me a thing. Don't worry, you're fine. You know, he's five years old, but he's got like two security guards with him that are, you know, seven foot tall. Yeah, what I didn't see on that article is if it did say that's like extended family or, but I think it's just. I would imagine it's personal security plus property security, right? Cause he's got huge property. Wouldn't you have like permanent? Does that include it? No, I think it was just personal security. What are you looking up right now? Oh, you're looking at. Just a video of his entourage. Oh, oh really? I mean, how many people do you need? All you need is John Wick. And I haven't really had an answer, but now yeah, I'm thinking I'm back. You don't need anything else. Oh yes, they all got suits on so you don't really, aren't supposed to know. Wow. That's in 2017, 7.3. Wow. That's crazy. Can I tell you how, if that was one of you guys, do you know how much I'd fuck with you? I would run up out of nowhere just to give you a hug so you would happen. Hey, you know, you get tackled by like 20 guys. All those guys. You know, I wonder what, you know, you got to think that he must be getting like some serious threats to increase it at that rate, right? To get that much? Well, yeah. I mean, the technology he possesses and the information he has on like so many individuals, I bet you countries from around the world would love to capture him. Oh wow, that's true. To just kidnap him and then. Oh, that's, I didn't think about that Justin, that's actually all his Facebook. Yeah, login information. Plus if you look at Zuckerberg, he looks very, like he's very easy to kidnap. You know what I mean? Doesn't he look like he would have been a lot. Have you ever seen him drink a glass of water? I mean, come on, dude. He's never done it before. Tell me what I mean. When you see it. That's a good point though. I actually wouldn't even have thought that way, Justin. He'd be a target by it for international. That's an interesting point. Espionage or whatever, right? Well, it's so powerful. Facebook is just insane. Well, look, here's the deal. Like they made, I've said this before, they made a big mistake. As soon as they started acting like an editor, you're going to get attacked by one political party, then the other political party, then the public's going to hate you, and then you're just a target when you have that much. So that's, he should have done like, he should have just hands off. Oh, I don't know. I don't do anything about it. Not my problem. She just kept it like MySpace, dude. What were you thinking? Oh man. Did you guys have- Everybody misses Tom now. You guys had at MySpace, right? Yeah. Yeah, because they had a band. Like, that was cool. Yeah, back then it was like, you showcased your band, you figured, it was almost like having a flyer. You know, like you'd try and get people to come to your show and I don't know what else you were on there for, but to do a creep, I guess, message people. Does it still exist? Doesn't it still exist? I don't know. Can't you look it up? I think it does, man. I know they sold for- I think Doug still's on MySpace. They pulled my old band stuff off of there though. I'm so mad. Doug's original MySpace is a tablet. It's a stone tablet. It's a stone tablet. They found it in the Egyptian. Hey, did you ever have a MySpace, Doug? Never did. You didn't have a MySpace? Never. Why would you have a MySpace? I didn't have a MySpace either. You did? No, why would I have a MySpace? Well, you were very cool either, so I could get that. Justin and I were hella cool, so we had MySpace. So cool. You know what? I wish I could find a MySpace. Just to see how cool you were. You wish you could talk for a day. I'm sure Hinder was my back. No, I'm pretty sure. No, I wasn't. I'm pretty sure. That's hilarious. Remember they sold for like, I don't remember how many billions of dollars and then went nowhere? What does shitty buy? Did they? Did they sell? Yeah. Oh, I didn't know that. I thought they just got crushed. You know who scored the most? I think it was like, Dan Cook. Remember how he got so popular and started doing arenas and everything? It's because he was one of the first to really adopt the social media idea. He was all over MySpace and blew up. Maybe Doug can find out how much more. There's always examples like that. People that adopt these things they end up taking off and then come up with, I mean, look at the supplement companies. You have, remember we used to give shreds, shit like crazy. The first forum guy, Andy Vercela, did a good job with it. Like if you get in early and you're one of the first to like, and you have a formula that sticks? Yes, no. You know what though? It's weird though. I was actually having this conversation with my cousins because I was telling them about our TikTok video. So we finally have a TikTok. Yeah, we're all of us together. Yeah. No, we don't do that. Hey, can I say something else? I told our producer, one of our other producers, I said, if we ever come to you and say, we want to dance for TikTok videos, then you should go find another job. So she went down. My pup is doing this. Oh fuck, they're out of money. No, it's clips of our podcast and stuff, but we finally put one up that went viral. I think it's at like 1.2 million views in a couple of days. But I was talking to my cousins about this and they were like, oh wow, like does that mean you make a ton of money? Like what's going on? I said, no, it actually doesn't mean anything yet. A lot of people think that it immediately means you have this huge conversion or whatever, but it doesn't necessarily mean that. Katrina really oversees the team that we hired to do all that stuff. And he was just the other day talking to her and was really trying to encourage her to encourage us to go start all of our individuals. She goes, I'm definitely not gonna go tell them to do that. Yeah, I'm not gonna do that. I gotta go relearn the macarena. That's not gonna go over very well with those guys. If you see me dance on TikTok, can you get negative views? That's what I'll get. I actually would subscribe. I mean, at this play, I was saying like my justification for us doing is a little bit of a playing defense because we've now got to a place now where we have so much free content out there that there was people that were taking clips of our stuff and growing theirself their own personal page. So to me, it's like, if we can become the official mind pump page and at least have our consistent content going up there and be the biggest that are at least representing ourselves, it's a little bit of just so we can protect our own real estate. What are the demographics? You know this, Adam, better than anybody. What are the demographics of, I know it's younger, right? Oh yeah, it's like 12, 12. I mean, Andrew might even know that better than me. 12, I'd say 12 to like 20 something is the range for TikTok. Doug probably looked that up. Is that what it is? Yeah, it's really young. I mean, really, really. So it goes, TikTok is the youngest. Then second would be what, Instagram? Snapchat. Oh, Snapchat. Yeah, TikTok. That still exists. Yeah, TikTok, Snapchat, then I believe Instagram, then Facebook. And then Facebook. Snapchat, I'm like, no. I actually think Facebook's really has been bleeding for a while now. I think they're actually having a really hard time. They're trying to get, I know, invent of and do different things like to try and drive traffic back to them. Speaking of new services, you guys see CNN Plus came up with a streaming service and it tanked so bad, they're doing like layoffs or whatever. What? Didn't they have like 10,000 subscribers or something? Yeah, it tanked. So they had to do a bunch of layoffs and stuff. Doug, what do you got there? What happens when you lose trust? Oh yeah, it's between 18 and 24. Oh wow. Yeah. 57% are female, 43% male, almost even split, but that's interesting. Yeah. What about Pinterest? That one's mostly female, right? Yes. That's a much higher female audience. Okay. And I think that's actually got a higher age because I mean, at least I know Katrina uses Pinterest like crazy. Yeah. And again, correct me if I'm wrong again. And I'm not just saying this to- I embarrassingly use Pinterest. Do you really? Yeah, why? That's how I come up with like furniture and the- Oh I've used it. Pinterest is like, is solid bro. Yeah. A lot of cool stuff. I haven't been on there forever. Design, it helps. Yeah. That's why I think it attracts an older demographic, for sure. What are you gonna say? I was gonna say, and this is not to blow smoke, but from what I've read, and again, correct me if I'm wrong, Adam, this is, I know this is your wheelhouse, that the podcast audience is the wealthiest, highest IQ, most like- More affluent. Isn't that true? Yeah, yeah, no. Older, smarter. Yeah. Good by listening to this. I'm not just saying that because we're on a podcast. I mean, I think it has a lot to do with our, just your attention span, and a lot of podcasts originally started as like, you know, either political authors, so it's going to attract somebody who reads, or somebody who's into learning, like that's typically why you originally listened. Now it's changing, and it's attracting a younger audience, and there's more entertainment happening, but the original like podcasts are out there, were way more like informative. You know, they were news authors. What's long form? It's not little clips, so I would assume that that's going to be a little bit of an overview. Do you consider that with your kids, Sal? I know like, Adam, you know, it's going to be a little ways for you, but like, because my kids are like drawn to the short clips, and the short, and I keep telling them, this is junk food. Like, we need long form content, you need to be able to like, learn something from what you're doing, or have takeaways, or even if it's entertaining, like it needs to, they need to try a little bit, not just make loud noises and flash whites. So I get, I'm torn, right? Cause my kids definitely consume a lot of YouTube, and sometimes I'm like, oh, it's garbage, but then every once in a while, a conversation will pop up, and my daughter or my son will know some really interesting information about, you know, Fibonacci sequence, blah, blah, blah, blah, I'm like, how did you learn that? Oh, I watched a, you know, YouTube. Yeah, no, YouTube. Yeah, no, neither one ever on TikTok, but they just, they also will learn a tremendous amount. Yeah, from YouTube. So yeah, cause my, cause Ethan Hild, he is so into World War II, and I'm like, which is great, like I love that he's in the history, and all this stuff, but he's always like bringing up like, so what do you think, what do you think Hitler, what was his motive, you know, like bring up Hitler a bunch of times while we're like eating dinner out in public, like, okay, let's like change the subject. I mean, this kind of makes me more comfortable around us. Like I get you're passionate about it, but like, you know, he wants to know, he's like, why was, you know, why did he think, you know, all these like terrible ideas and like just try to get me explaining. You know why they say World War, cause World War II is one of the most popular wars to learn about, and it's because it's one of the wars where there was a clear bad guy. Yes. You could make the case that, oh, who is the bad guy? He's the ultimate villain. It's like, that is one war was like, we had a bad guy. You know what I mean? Like a movie, right? World War I is interesting. Have them watch while we were young or something like that. There's this documentary with Peter Jackson, who produced it, and it is phenomenal. It's all footage from World War I, but they colorize it. And then they have, they filmed it when some of these soldiers were still alive. So like in their nineties and they're talking through what it was like. It's insane. It's insane what these kids did. They were all kids too, 17, 18 years old. You know, back to the short clip talk that we're just, what I find really interesting is how we adapt to that. Like do you guys remember, so my first experience seeing like something really fast and short choppy clips like that was actually, someone introduced me to Logan Paul like years ago, like when he first like started, and I remember it like, oh yes, he does jump cuts. Yes, the quick jump cuts and fat, fat, fat, fat, fat. And I remember it was so annoying, but we've, I've now been fed that so much that I'm totally used to consuming content. So I wonder if we are just a bunch of old footy dutties right now. And we're like, oh, long, slower form. Like that's also wisdom. Yeah, yeah. Yo, no, you want to know how watch children's programming from the seventies and eighties. And you'll realize just how much it's changed. If you've ever watched Mr. Rogers. Yeah, when she talks about that in the documentary where he would intentionally pause for like a whole minute and talk slow, like that was intentional. Surely explain and world matters that a lot of teachers were afraid to bring up. And also give kids time to pause and to be with themselves. And you know, some people think it contributes to ADD type behaviors because you don't develop, you don't develop the skill of focus or calmness because you're constantly being stimulated. Now the positive side to it, right? Just playing devil's advocate is that the amount of, the amount of content that you can consume. I remember the first time that we met Tom Billu and he mentioned the hack of listening to an audio book at three speed. And I thought that was ridiculous. I was like, oh my God, that's gonna be so annoying or whatever. And I remember training myself to get to that place. And I actually found that when I got to a place where I could actually listen at three speed, I was taking in more. You have to focus more. Yes. You have to pay attention. Yes. So there are some positive sides to it too. So I wonder if that's just the direction we're going where we're gonna consume. And then the next thing is probably multiple things at once. You know, you would think if we keep training ourselves to be able to do that, we'll be eventually adapt to taking information that way. Now, it may also, what you're both probably thinking, make us a little dumber too because we'll. I don't know. I don't know if we can do that, but that is an interesting thought. Have you guys identified if you're audio or visual learners? Do you guys learn more from listening or from seeing? Yeah, I'm pretty much on the visual side. Same. Yeah. Same. If I watch a video, I'll absorb it more than if I just listen. What are all the different types of this? So I do better after I talk about it or teach it or say it. I don't know what that would be, but I know the traditional breakdown was audio, visual or kinesthetic. Kinesthetic mean you have to touch it. Yeah, actually. Move with it. I thought they already figured out that everybody is like, everybody benefits from the. It's a mix of more. Yeah, I think it was just one's a little higher than the other. Yeah. Cause that's what the Montessori is all based around the kinesthetic. That having the kids actually touch and do that. I thought that's kind of the prevailing theory on like the best way for most. I think it's all of them. I think what it is is you want to engage in everything, but I don't know. I've identified for myself that I do better. If I see the person talking, I'll learn more than if I just hear them talking personally. What I find is I have to go talk about it right away or it's in and out for me. So I could read or watch what either one, but if I don't go use it, say it, or tell somebody else or write it down myself, I mean, literally I lose most all of it. It does not sit. Well, it's interesting because podcasts were never an option. Listening to conversations, but I always did way better when I would listen to my, when my dad would have a discussion with one of his friends or whatever. And I was just a fly on the wall. I would always sit there and just listen. I would get so much out of that. So it's like, for me, I listened to so many podcasts now and get more out of that than even like just listening to books or reading books. Do you guys, did you guys ever listen to music while you're studying or working? Do you guys do that? Yeah. You do that. I can only do the classical music. I can only do the brain FM. I can't have anything with words. If it's got words. It catches. Oh yeah. It'll throw me off. But the brain FM, and I remember seeing Justin do that because up into that point, I thought I couldn't listen to anything. But then when I tried listening to the brain FM, I actually did feel like it got me deeper into my reading. I'm a quiet, has to be totally quiet. That's typically how I prefer it too. And I thought that was the only way I could do it until I saw Justin do it. Now, yeah. So what you're saying about brain FM, if I'm writing, if I put focus on, I am like, it takes 10 minutes. After 10 minutes, it kicks in. And then I'm like really on fire. But otherwise it's quiet. I was like, put horse blinders on for me because my mind will just jump all over the place otherwise. Yeah. So I think I'm the only one officially with ADD though, right? You guys never had official. Yeah, I didn't get that. I've never been diagnosed, but it sounds like. You got a lot of stuff. Did he said like, try harder for sure. I get better grades. For sure I got it too. You got all kinds of letters. We didn't know what's going on. Hey, so we're supposed to talk about Viori today. So I wore, this is my favorite new shirt that they have because it's got this kind of professional look. I like the collards. Yes. This is the, I think it's called a strato. We have it written down. It's a strato tech polo shirt. But look how like legit it looks. Super like professional looking. Where's the V? Is the V even on there? No, there's no V on it. So it's just a polo. But I mean, it's the, you know, the famous material. Yeah. So you can, I mean, I could work out in this, but I don't obviously. It looks comfortable. Looks really good, right? I'm going through, I spent a ton of money on Viori over the last month. I think we all did just recently. Yeah. I'm going through and getting their like professional looking clothes. You know what I mean? The ones that you could wear to go out or whatever, not just work out in. And they've got a great lineup. Well, I think it's good timing. Cause I think, I think we're going to make a big push with you speaking even more and more. I think this next year. Public? Yeah. Just with that. I think with your book and stuff, I think that you're going to be doing more and more like keynotes. Just do some Ted Talks. Man, we'll see. It'd be nice to see you looking sharp versus like a lot of fitness people up there in their sweats and stuff like that. Which I'm just guilty for doing that too. So. Yeah. Same. Hey, real quick. You got to go check out one of our longest lasting sponsors. We've been with this company forever. We love them. Organify. They have products for daily wellness, active lifestyles, immunity, brain health, beauty and energy. All of them plant-based. I like their protein powder. It's plant-based protein powder. Easy to digest. Great amino acid profile. Great for recovery when you're training hard. You got to go check this company out. They're one of our favorites. Like I said, go to mindpumppartners.com. Click on Organify. Use the code MINEPOMP for 20% off. All right, here comes the rest of the show. Our first caller is Sam from Georgia. Hi, Sam. How can we help you? Hi. How are you guys doing? Good. Awesome. So I'll just start by reading off my email that I sent. I started flat-edent training, or I started being a flat-edent about six months ago. I was weight training consistently up until flat-edent training started. Then I pretty much stopped entirely just because I didn't have much time. The days were about 12 hours long of class. And then I'm studying, and we were living in a hotel for those six weeks with one day off. So I would walk during my lunch break, but that's about it. I lost about 10 pounds during that, which left me at about 124. And then after I graduated, I picked weight training back up. Flash forward to now. I am going into my seventh week, or I'm finishing now, my seventh week of MAPS Aesthetic. My calories are up from 15 to 1,600 in training to about 2,400 now. Wow. I weigh 129. I was getting up to like 133 anywhere between that, but it's been consistently 129 the past week or so. I do have some shoulder pain. I've been addressing it from the priming videos that I've watched from you guys. And I had some knee and hip pain as well. But through those videos, I think that those have been brought back to health. I haven't really had any issues since I started doing priming with those. So God bless you guys for that. Thank you. I have so many questions, but I just think I need some guidance on whether I'm doing the right thing, if I need to eat more, if I need to eat less, working out too little, too much. It's a really crazy schedule that we have. And sleep is always different, depending on the trip. Going up and down, the altitude affects your body a lot. Sometimes it's really hard for me to get the 24, 25 calories or 2,500 calories in just because of how much we're doing and just convenience. But I just wanted to see if I could get some insight on that. The Flontana community is so large, especially in Atlanta where I'm based. And I do spread positivity and health throughout the community as best I can. I share Mind Pump a lot, probably to more people than who care to hear about it. But it's helped me so much. So I appreciate that. And it's an insane amount of emotional, mental, and physical stress on the body in this job. So I know your feedback will be really helpful for everybody in this community who is trying to have this lifestyle and having a healthy one at that. First of all, I had no idea that kind of training was that intensive. So that's pretty insane. But I would, this is what MAPS Anywhere is for. MAPS Anywhere would be perfect while you're traveling. It doesn't require any equipment, except for maybe resistance bands or like a broomstick. You could do it anywhere. And I think it would be absolutely perfect. Then when you have time to follow a traditional routine, you can switch back to a traditional MAPS routine. And then again, when you're traveling or when you're working a lot, I would do MAPS Anywhere. It's literally exactly what we designed it for was a person who traveled quite a bit. And I've had lots of clients in similar situations and it works really well. Sam, you're in a really good place right now. I mean, the fact that you've got your calories up to that place, you've addressed a lot of the pain issues. And I think people sometimes then they follow our programs, they assume like you have to follow it from beginning to end exactly how it's laid out. But you're a perfect example of how we would interrupt that with something like Sal said, MAPS Anywhere or maybe a suspension trainer. And there's nothing wrong with having it for a couple of weeks and then returning back to wherever you were in MAPS aesthetic or one of the other programs. And I mean, you could even get away sometimes with a week of just doing mobility stuff. There's nothing, depending on how stressful work is and how taxing that is on your sleep and how you feel, nothing wrong with you having just a week of mobility stuff that you're doing in your hotel room or your house. Yeah, so Sam, consider this, right? If we look at the benefits that you get from exercise, there's the obvious ones, right? Strength, muscle, metabolism, performance, all that stuff, right? But then there's these other benefits of exercise that you get just from doing the movement, right? You feel better mentally, psychologically, just from getting up and being active, okay? Now, studies have been done on this and they show that if you were to take a week off every month, you would actually be okay. You actually would not progress any slower. They actually did this big study where they compared two groups and the people who took a week off after every three weeks of training didn't build any less muscle or any less strength. Now, that doesn't mean that they got the same psychological benefits. So here's where I'm going with that. If you were to take a week off every month, you could just move, you could just walk, you could just do mobility, like Adam said. You don't have to follow a structured strength training program so long as most of the time you do. So if you did three weeks of strength training one week where you're travel and you're not able to work out, so you're doing other stuff, you're just staying active, you're gonna gain all the benefits of exercise, you're not really gonna miss much. So you're gonna be totally okay. I don't want you to overthink this. And then if you need some structure, maps anywhere's perfect. Do you have maps anywhere, by the way? No, I just purchased maps anabolic to do after this because I do try to be mindful that at a certain point, if I'm not getting enough sleep or if it's too stressful, it's not gonna be beneficial for me to go hard at the gym. I know that's, I try to be mindful of that. Good. But a lot of times if I have time on a layover, I'll go find a gym and go outside of the hotel since those aren't very helpful, those gyms. I'm gonna send you maps anywhere. What airline do you work for, by the way? What are you training with? Delta. Delta, okay. Not bad. Yeah, absolutely. The biggest difficulty obviously is like, you just don't know what kind of weight room or what kind of situation you're gonna have every time you land somewhere, right? So that's why maps anywhere, it's perfect for that. And when you do have some sort of consistency here where you can run one of the programs go for, but don't put so much pressure on having to stick with that one program. I think that's where maps anywhere, it sort of just keeps you going, keeps that signal alive, keeps your muscles responding. So you just gotta constantly think about like how to express your muscles and keep them active. And that's the perfect one for when your environment isn't really beneficial in terms of weightlifting. I do like you. I do like you going to maps anabolic next though. I think it really is a great. Yeah, that's about the right volume. Yeah, I think, cause aesthetics a bit more volume in it. And I think you'll be fine in anabolic. I do anabolic and then I would just use the stuff that you're already doing with Prime Pro and build that into your routine. Some days you take off on anabolic and maybe just focus on mobility days based off of your workload, but you're in a great place. You're doing really good right now. How long have you been listening to our show? Probably a little over a year. Awesome. Very cool. Yeah, so I'll do the priming stuff. And when I have like it's usually three days, I'll be gone. So I try to do the mobility when I'm gone, if I can't find a gym. But I have like before during when COVID started is when I kind of started getting back into health and fitness and I was running three, four miles a day cause lockdown. And I decided I wasn't gonna get into the slippery slope of bad habits, eating and drinking habits. And then once things opened up, I started doing weight training, didn't have much knowledge. And so I, maybe it was two years though that I started listening, but I started doing weight training, but just gained a bunch of weights as kind of a dirty bulk, if you will. And then I kind of got back on track. So it's been a couple of years that I've been on top of that. I just really wanna increase my strength and build some more muscle mass to kind of build the body that I want and obviously for health reasons. Yeah, you have the right mindset for sure. I do have one request though. So when you're pointing to the emergency exits, then have them point to their phone and find my phone. That would be great for us. Yeah, it'd be great marketing. Yeah. And you'll get your free maps anywhere, okay? Yeah. Well, thank you guys. Appreciate it. No problem. Thank you. Thank you very much. You know, one of the beauties of, and I communicate this a lot when I get on other shows for the resistance training revolution, one of the amazing things about strength training, it's one of the few exercise forms or types where the results last a long time and there's nothing permanent, right? So if you work out to get in shape, you gotta keep working out to stay in shape. But with strength training, far less is required to keep what you've built. And if you lose it, you gain it back twice as fast than you did the first time. So it's the most, I guess, permanent form of results you could ever get with the least amount of work to maintain versus other forms of exercise. So when you're missing, even if you miss a week every month, it's one fourth of the month is off. I mean, studies clearly show that you're gonna be totally okay. Of course, there's benefits to just being active, but my point is you don't have to have structured strength training all the time, even if you miss one fourth of the time of the month. Yeah, that's the power and benefit of strength training versus cardio too. Totally. I think as long as you adjust calories during that time, you should be pretty good because that's probably the only mistake that people make when they take off like a week like that is- That's why I said just move, you know? Yeah, so go for a walk, do mobility, stuff like that, replace what was the workout and you're gonna be just fine. I mean, when you shared that study, I remember when it was when we first shared it on the show, but that blew my mind. I mean, one seventh, I mean, that's crazy when you think about that. Well, I mean, it makes sense now. All of us are in our 40s. Right, much easier. I don't, I mean, to maintain my body is like a piece of cake. If I wanna go any further, I gotta really push myself, but to keep what I've built, which took you so long to get, it's so easy now, so it's really, really cool. And again, it's one of these forms of exercise where the older you get, the easier it becomes to maintain, which is pretty interesting, right? Our next caller is Heather from Texas. Heather, what's happening? How can we help you? Hey guys, thank you so much for everything you do. Thank you for taking my question. I'm really excited to be here. Yeah, cool. My question's about maps performance and modifying it a little bit to fit my goals and my lifestyle. I consider myself an endurance athlete. I run marathons. I've been doing that for about 10 years. The gold standard for me, my goal, and for marathoners has always been a Boston qualifier and I had never quite achieved that level of speed. Until 2017, I had a big breakthrough and I discovered weight training. I added strength training to my plan. I was doing push pull legs and had success. I was able to improve my PR with that addition. In 2018, I ran my Boston qualifier and I had a series of really successful races. Then in 2019, end of 2018, 2019, had some personal setbacks, totally unrelated to fitness, and then of course, COVID. Shut down all the gyms. Everything came to a halt. I'm a flight attendant, so it's been particularly stressful for us. I've been continuing to fly through the pandemic. I've had COVID twice. And during this time, it's been really difficult to kind of balance all the things going on, running, weight training and everything. But since I discovered you guys, I've been back in the gym. I've built a home gym as well. In the last seven months, I ran anabolic. I tried to run performance and I kind of got caught up. I did it for about three weeks and I was having difficulty with the mobility sessions. They take me much longer than the foundational workouts. Movements are kind of awkward for me. When I'm on the road, I don't have like foam roller. I don't have the mobility stick. I don't have any of that. So after about three weeks, I kind of abandoned it and went on to aesthetic. Really enjoyed that. I finished that. I ran, yeah, so I'm kind of wondering what you guys would recommend. I've got fall marathon training seasons coming up late May. I'd like to take another go at maps performance. But I've heard you guys say that maps programs are intended to be run on their own, not along with anything else. So if you have any other training suggestions, any way to incorporate strength, mobility, those kind of things into my running schedule, I would really appreciate your advice. Can you tell us your running schedule? How much are you running a week? Yeah, so I run, basic workouts are two speed sessions a week and one long run. I start out running about three hours a week and then I peak three weeks prior to my race at about seven hours of running a week. Okay, and you said that's three weeks before? Yeah, the peak long run is three weeks before the actual race. Okay, what's the qualifier for Boston for you? Is it three hours and 30 minutes or something like that? It is three hours and 30 minutes, yeah. And I am. Good for you. Yeah, my record is a 322. So I know I can achieve. Like I've been there, I know I can do it. But my fall race was, I had fun, but it was a little disappointing. I was closer to the four hour, four oh five mark. You're gonna have to do less. Well, so MAPS performance is a phenomenal program, but I wouldn't do it with all that running, at least not the whole program. I would do one foundational workout a week and then three weeks before I would only do mobility. I wouldn't do any strength training the three weeks before. Yeah, I wanna talk about the mobility sessions a little bit just because honestly, for what you're doing and what you're passionate about and all the repetitive stress and staying in one plane predominantly, those movements are gonna be awkward. And that's something that we need to really focus in on and reinforce that way. You have more longevity in your performance out there as well and you'll feel more supported. So if there's other ways too, I know we have other resources in terms of like the stick or whatever you don't have it around like there's the prime pro webinar that Adam did as well, which is all based body weight. So you could just do that anywhere, any place, but you're at least gonna then mobilize the hips, the ankles, express your joints in different, with rotation in different planes. It's just very essential for, especially for competitors, I would highly recommend you really dive into it. I love that you went that way because what was going through my head and also to pair with what Sal was saying is I'd have you run mass performance foundational one day a week and then two to three days a week I would have you run like a prime pro, the prime pro webinar, like literally just follow that put it on your TV, do it in your living room. It hits everything. Yes. And it'll compliment all the running you're doing and any more volume and weight training with that much running. I think it's gonna probably hinder your time and I know that's probably important to you. Yeah, you know, I'm gonna guess too, I'm gonna make a guess Heather, I want you to correct me if I'm wrong because you switched from performance to aesthetic which is an interesting choice considering you're an endurance athlete. You have some aesthetic goals too. Is that correct? You know, everyone wants to look their best but honestly the reason that I did it was because it sounded like fun. Yeah. Lifting heavy things and that's a lot of fun. So I have enjoyed it. I've enjoyed aesthetic. I enjoyed anabolic too. I really just want to be, you know, well rounded. Running is obviously my passion. I want to do it as well as I can for as long as I can but I enjoy trying different things. Yeah, the beauty of strength training especially for an athlete like you once a week and you're gonna reap all the benefits more than that and you run the risk of overdoing it especially with the amount of running that you're doing. So you take that one foundational workout a week of maps performance and you're set and you can pick whichever one you want and go through it through all the different phases and then do mobility stuff on the off days, you're set. I would three weeks before I would cut out the strength training and just focus on mobility because at that point you really just want to peak with your performance and you ramp up your endurance so much. On your speed days, what do those look like? You said you do two speed sessions a week. Yeah, they vary from week to week. Sometimes I'm doing, it really varies. Sometimes I'm doing intervals where I'm doing like faster than my marathon pace for a certain period of time and then I'm walking or jogging. Sometimes we're doing tempo runs where you start out, you know, slower than marathon pace, you work your way up to it, you hold that pace for a certain amount of time and then you back down again. And sometimes we do hill repeats, which is like a strength training, speed work kind of combo thing. What's the duration though? Like I think that's probably what Sal's looking for. How long is it? Two hours, three hours, 30 minutes? Like how long are you? Yeah, no, the speed workout doesn't go anywhere near that length. It starts at about like 35 minutes worth of a session and that's everything, the warm up, the actual work and the cool down. Yeah, that's all. You sound like you have a coach. No, I've just been doing it for really long. Oh, okay. Well, no, that's actually, that's the right way to do it. Actually, I've trained quite a few marathon runners and you've got a pretty good layout. The strength training was just where I think we could make some of those changes. You know, I would even, you can even experiment with this Heather if you're open to it. On one of those speed session days, I would cut the speed session in half and I would, if you have access to a sled, do sled drives outside. I mean, I've had people really improve their speed, their sprint speed and strength pushing a sled. I would love to see her do Prime Pro before she goes and does the speed work. I think to prime you up before you go do that stuff, I think you'll actually feel and see a difference in that work. So if you can, I would love for you to do the Prime Pro webinar, go through that and then do your speed work and see how you go. Try some sled stuff. It's really good when, in terms of like sprint speed and power, it really makes a big difference and you could just drive the sled for 10 minutes and then do the other half of your normal speed session. See how that feels for you. Okay, fantastic. I've done the Prime Pro webinar before, so that works out great. When you say once a week for the foundational exercises, how would you run through the various phases? I would go through, look at the foundational workouts during the week. All of them are full bottoms, so you're not gonna go wrong, okay? Look at the three foundational workouts, pick the one you like and then do that one and then that's the week. And then you move to the next week. Does that make sense? Yeah, so I would just do once a week, like phase one, once a week for three weeks and then move on to phase two once a week. I could just basically do one workout a week. Correct, exactly. Cool, and you guys have given me an excuse to buy a sled, so thank you. Yeah, I wish we sold sleds. Thanks for calling in. Appreciate that. You got it. Thank you guys, have a great day. Appreciate you. Thanks for having a problem. Yeah, it's a good message for endurance athletes. If you're doing a lot of endurance training, one day a week of strength training, it will make a huge difference. And I at one point had a lot of endurance athletes and I would go three days a week of strength training. Then I went down to two, then I'm like, wait a minute, is that still too much? Went down to one and everybody saw significant improvements in their performance. Because that type of training really taxes the body. When you're doing endurance work, it really does tax the body. Well, I really hope that she sticks to the mobility because Justin brings up a good point. I mean, if it's awkward and you're having a hard time. That's probably because you need to do it. Yeah, that's right. Don't just jump past it, right? Yeah, don't skip it because it's difficult. I mean, if she made a point, I want to do this for as long as I can. If you want to do this for as long as you can, that's what you need to start doing to compliment that. And that's what's going to allow you to do that. If you continue to ignore it because it's laborious or you're not good at it, well, then what will end up happening is your running career will end sooner or later. Yeah, well, it's just inevitable. It's like things might be working out for you right now. But at some point, things may be getting off track in terms of your joint alignment. There's just going to be certain stressors that are going to keep compounding that you could just avoid that completely by moving laterally and rotating and really focusing on that to counterbalance and get your body to stable properly. You know, the other thing that's really hard to communicate is we don't get to talk to everybody that's running our programs too, is that if the whole mobility session or all of Prime or Prime Pro seems overwhelming, I mean, at the bare minimum, pick a handful of these movements that you can feel making an improvement. And you should be able to, if you actually do a couple of these mobility drills that we have in there and then go into your workout, it's like you'll feel the difference right then and there. And if you notice how much you feel better when you do that, it's at least stick to a few of those and incorporate it instead of like, oh man, I can't do that whole hour of this or that's too much or I don't get this. And so they abandon the whole thing. It's like, you know, we can still chip away at one or two things at a time. Our next caller is Amethyst from California. Hey, Amethyst, how can we help you? Good, cool name, by the way. Thank you. Hi, first I want to say thank you guys. I'm a new trainer and your content has really helped me improve and think about programming differently. So thank you for what you do. My question today is like I said, I've been listening to you guys for a while. And one of the things that you've said several times is when you have a new client come in and they say, I want to lose weight. The first thing you tell them is, well, let's put on some muscle first and so that you have a runway and that the weight loss is steady and easier. And so the thing that I'm running into with that is to put on that muscle, we need to lift heavy. We need to have a calorie surplus. And many of my clients that come in have been so inactive for so long that they have a lot of postural distortions. And so some of them really just make me nervous doing like a body weight squat. So I was wondering if you guys had any suggestions for how you would approach that. A client that just their posture is distorted and needs a lot of work before we can start really lifting heavy safely. Yeah, that's a good question. And first off, thanks for what you do. It's all the trainers out there that are really making the big impact on people. Okay, so I wanna be clear here. When you correct movement patterns or you're doing correctional exercise, you're strength training. It's no different than lifting heavy except obviously the modality is different and the goals are different. So you have to start with correctional exercise before you can go to, I don't know, I guess heavy for lack of a better term, traditional strength training. Also heavy is relative to the client too, right? It's all in terms of love. There's a lot of different versions of that. Totally, so correctional exercise builds strength and build muscle just like what someone might consider heavy strength training would do. In fact, it's more appropriate for these clients that you're talking about. If you were to take, and you've got great instinct, obviously, you take these people and have them do traditional heavy strength training without correctional exercise, I think you realize you'll probably hurt them, right? So that correctional exercise builds strength and build, all strength training builds strength and muscle, whether it's correctional mobility or powerlifting or bodybuilding, all does that. So that's the correct place to start. So you're totally fine. So there's no questions there. Start with the correctional exercise and you are moving in the right direction. What programs do you own of ours? None yet. Oh wow, okay. Well, there's where we need to start, right there. Go and see, sir. So I mean, there's several things that you, I mean, you should have the Prime and Prime Pro, you should have Starter for sure, you should have Anabolic and then then- How many free programs are there? No, I'm not giving away. I'm just saying that- You already said it, now you got it. There's a lot of programs that you could be using for, cause everyone's gonna be a little bit different. You're gonna have some clients that absolutely, you need to regress all the way back to like following Prime or Prime Pro and they're just, they're sticking all correctional. They're gonna have some people that need a little bit of correctional work but can start to do some traditional stuff and maybe they're at Map Starter. They're gonna have some people that have a good background and can get right into something like Maps and Abolic but then you still use, you know, Prime or Prime Pro to compliment that. And that's why we have all these programs cause we know that there's people that are gonna be starting at different levels here but like Sal said, your intuition is right. I mean, if you see that there's some serious dysfunction there but loading that client up on a heavy barbell squat is not the place you wanna go but you know, it's a spectrum. You're gonna find people on all different levels and that's why we have so many different programs. Now, what I will give to you and I think that will benefit you the most is give her, I think we should give her the Prime so she can assess clients and see this and use the mobility drills. Prime Starter? Yeah, Prime and Starter is what I think you should absolutely have for what we're talking about right now. Yeah, there's definitely like a scale of this and I think too, like in terms of a surplus, like if you just have them really focus on, you know, replacing food or like making better decisions to incorporate in terms of, you know, nutrient dense foods and maybe like by proxy, you can get rid of like processed foods but really the strength training is the focus in the very beginning if anybody has dysfunction. This is the biggest priority is to be able to create a nice stable functional body that then you can build upon. So this is the foundational part of training. I wouldn't necessarily worry too much about, you know, really building size and just like, you know, muscle definition as much as really like the strength portion of it is everything in terms of stability in a strong body. Not to mention a body weight squat can be strength training for somebody. I mean, just depending on where their level is, you know, we don't always have to be loading a barbell. You know, it's all relative to where they're currently at. And so, you know, may not seem like heavy lifting to you or us. It is to them. It is to them. Yeah, what are you training out of by the way? Are you out of a big gym, big box? No, I've been doing private stuff or in home training primarily. So that's what I've been working on, especially with COVID. That's just, I happen to get my, all my certifications and everything during COVID. And so that's just kind of where I had to start. And that's been very successful for me so far. Yeah, good for you. Amith, it's just to hammer this home. Look, when you're doing a correctional exercise and it works, what happened to the person's body? They built strength, which then leads to muscle. So it's all strength training. It's all going that direction. You're just doing it, you're just applying the appropriate type to that person. Does that make sense? Yeah, that totally makes sense. Thank you guys. You got it, no problem. And you got Maps Prime and Starter coming your way. Awesome, thank you so much. Thank you. Yeah, there's like a, people always feel like you have to trade one for the other, or I'm gonna miss out on all these gains if I, first off, if you have issues you have to correct, you can't go into traditional heavy strength training. It's just not gonna work. No, you're gonna hurt yourself. You have to address it. You have to. Yeah, so, and it is strength training. You are building muscle. It's just, you know, you have to look at the long-term of all of this. And so this is, yeah, it might not be as satisfying as like getting a crazy pump and like seeing visible muscle all of a sudden, but you are building strength, you are building muscle, and you know, you're building something that you can keep building on. Yeah, I had a 75-year-old woman once that her daughter hired her for me, and she was very deconditioned. And over the course of three months, we progressed from being able to sit down and stand up off of a bench. That was her squat to standing body weight squats, a push-up that was up against the wall to one that was off of a desk, so she went lower. And essentially that was the progression. Over three months, and I remember her daughter going, is she gonna build like muscle off this? I said, well, yeah, this is what it's appropriate for. In three months, she gained four pounds of lean body mass at 75-years-old. So, yeah, your body gets stronger, it builds muscle. And really, it's where you're starting at. It's where you're starting at. Well, I mean, we didn't even really get into our whole catalog of why we address like, so we have Prime Pro, we have Prime, you know, then we have Starter, then we have Maps Resistance. So it's like, you know, you have Starter, which addresses a lot of the imbalance and has, you know, stability ball, but introduces them to dumbbells, but then it takes it a bit further with resistance, and then now you have symmetry so we can really break it down and address these things at like a really comprehensive level. So it's all there. I get so frustrated when we talk to trainers that have been listening to us for an extended period of time and you're relatively new to the game and you don't fucking own any programs. Like it just, I understand why as a trainer, like you want, you know, you have a lot of pride that you can create your own program and so you don't wanna follow somebody else's, okay, that's fine. But for the educational piece, the amount of knowledge, experience and effort that we've put into building these all out so that as a trainer, you have all these resources to you. And for the price of what, I mean, you know how many times we just had an event, Sal and I were just in a bit, how many of the trainers come up to you and be like, oh my God, I've gotten more and learned more from Prime and Prime Pro than I have from any certification that I've ever paid for. And it's a fraction of the cost. Yeah, you're talking about some that's under 100 bucks. Under 100 bucks compared to, you know, certifications that are costing you $500 to $1,000, I just, it blows me away when they don't have that. We have all the answers she's looking for are built in all those programs. Yeah, well, I think too, we give away so much for free. People hear that information and then they try to piece it together. But, you know. We want them to have it. Well, which is fine. Which is fine. Which is totally fine. But you get all the answers to the test on top of it and then it's all organized for you. And it's really easy and then you can share the videos, you know, with clients for the demo. So it's all kind of laid out for you. But I mean, I, you know, I get it. I was a trainer at one point and there's so much free stuff out there. It's like, okay, do I want to, you know, but it's definitely worth it. It's definitely valuable. But once you get it and you figure it out, you piece it together, then you move on from there. Our next caller is Pedro from Oregon. Pedro, what's going on? How can we help you? Hi gentlemen, my name is Pedro. I've been listening for a couple of months. I gotta say I'm a fan and I love the content. My Instagram has been quieter and sadly because they took out Sal. Yeah. Still hurt. Yeah. RIP. Call me Graham, call me Graham, kick me off. My questions in regards to there's been news about the publicity in regards to the armed forces and reviewing physical fitness assessments. So the army, for example, over the last few years updated their tests and a goal to get a better overall fitness assessment. One complexity we see is a reservist type personnel who work out together maybe once or a couple of times a month. So it has limited the ability to influence folks in terms of health and fitness. If just to kind of give a little bit background on the army tests, it's a three rep max deadlift, hand release pushups, 10 pound med ball throw, a complex, which is a sprint and drag carry with a 90 pound sled and carrying 240 pound kettlebells. There's a plank, which is one to three minutes and then there's a two mile run at the end. And this is all done like over an hour to two maximum. My question to you gentlemen is in your opinion, with your professional experience and looking at these updates, I have two questions here. Sorry, what would be the best course of action for those with limited time with personnel? Either should we assess overall athleticism prior to testing or should we do a test and see in troubleshoot after? I'll start with that one, Pedro. So this is a little challenging because the armed forces are in a bit of a conundrum, aren't they? It's like, we need to make a test to make sure that people meet the minimum requirements to be on the battlefield. But we can't make it too tough because then a lot of people will fail and we won't have any soldiers, am I right? That would seem like the way they'd go about it, yeah. Yeah, okay, so there's a bit of a conundrum here. Okay, so that being said, all you really have to work off of is the current test. So the best way to test somebody for that test is to run the test. That would be the best thing to do. So because the test is a pass or fail, if you fail, you can't serve. If you pass, then you can come on in. That seems, that's like the threshold. That's what I would test somebody on. And I'd say, okay, let's see what you do with the army test and test them from there. Anything additional, although we'll tell you, we'll give you some information, isn't gonna speak directly to this test. Now, how does it all speak to battle readiness? I have no idea. I've never served in the military. So I can't tell you exactly how I would test somebody. All I have to work off of is what the United States Army has decided this is the physical threshold that we will create before somebody can actually serve in the military. So the test that I would do would be the test that they do. That's how I would test people out. Does that make sense? Roger, yeah. I mean, this reminds me of talking to somebody like about CrossFit. Like if you wanna get good at CrossFit, you do CrossFit stuff. Like this is a very specific test that you wanna do. And sure there's other exercises that can have some carryover, but nothing is gonna get you better at those things or improve your chances of passing the test than doing the test and getting good at the test. So like that would be the training protocol would literally look like that until we're kicking ass at it and mastering it. Yeah, think of it this way, Pedro. It's like if I had to take a biology test and I could learn all of biology or the teacher could give me the test questions and say, here, just study these, right? So it's a bit of a shortcut. Now it's not gonna give you as good of a broad understanding of biology as I'm knowing all of biology, but this is the threshold. Now when the person is working out on their own, that's when I would incorporate more well-rounded training. So the way I would work out if this was me is I would once a week do the army test as my workout and then two or three days of the week, I would do other types of workouts. Probably centered around traditional strength training, multi-planar or like mass performance. Yeah, mass performance. Yeah, does that make sense, Spencer? No, yeah, that mass performance would be, okay. Yeah, that would be what I would do also, but I would also make sure I ran this test as well because strength and performance is as much a skill as it is physical ability. So like, you can have the physical ability, but the skill of doing the three rep deadlift, the skill of doing the sprint drag carry and the plank and the run, like, I could build tremendous stamina by swimming and I'll have some carry over to the run, but I'll get way better carry over to the run if I just run. You see what I'm saying? Yeah, absolutely, and that kind of brings it right in line with the second question was a potential concern is a one size fits all. So with the recent studies showing that sedentary lifestyles affect bone density for these Nintendo generation folks, so would it be best to then provide specific individual training protocols or maybe a program centered around strength and performance and all these areas? Well, logistically speaking, I don't know if that's possible. It's always best to have an individualized program always. There's nothing better than that, right? There's no program I can write for the general public that's ever gonna be good as a program I can write for one specific individual who I assess and watch and all that stuff. So we're gonna have to speak generally. Generally speaking, if I were to construct a workout for somebody based off of this test and what we're talking about, I would do two or three workouts very similar to maps performance and then one workout would be the army test, would be just that and I would just do that until it was time to go take the test. That would give you a good well-rounded fitness, mobility, reduce the risk of injury, bone density muscle, all that stuff. Would you only do the test once? Would you not consider it twice a week? Depends how well, it's a good question. It depends how well or bad I did on it. If I sucked at it, I would practice it more. Yeah, so keep that in mind is that if they're really struggling with the test then that's a person that I might actually prescribe twice a week doing the test and then only one day or maybe two days of like a maps performance type of a program. Or pull out those very specific exercises in those other workouts and focus on those specifically to sharpen the skill of them even. Pedro, do you? Great information, thank you. Do you have maps performance? I actually, I'm a personal trainer too but I've got your guys with programs. I mean, I love the majority of them. I've got, I think there might be a few there I'm missing. Well, if you don't have maps performance it's such a good fit has all of these exercises listed in there. We'll send it to you if you don't have it Pedro. Okay. You got it man, I appreciate your service. Thank you. Oh, hey, thank you guys. I think you're Justin, Adam, Sal and Doug. I cannot thank you guys enough. You got it man. Thank you brother. Thank you dude. I don't know if you guys have been reading about this but they, I read an article that they were gonna change the distance for people to throw the grenade because so many people were failing. Wasn't there memes and jokes they could run that? Yeah, well, I mean, it's a weird it's because we have a voluntary military and so on the one hand you want to make sure people are qualified. On the other hand, if you make the Too hard then you know. Too hard we have no military. You know what's interesting about that I thought about that because I bet you there's this sort of split where some people are better probably at like drone operation or like technical things versus the physical side, which you know, what's the priority now in the military? That's what's interesting to me. Yeah, I think it depends on where you're going and what you're gonna do, right? Yeah, is this a general test that even like That's what it says right there, the army test. Because that's is interesting, right? If you were somebody who was gonna fly drones or do something like that that you would still have to do like a test. I think they would probably, if I'm assuming this, so I have no idea, but I'm assuming they have to do at least some kind of a physical test. You have to have a standard at least for everybody. Yeah, just to make sure that they're healthy. You know what I mean? That they're kind of fit and healthy. Yeah, so I would think then if you get into more like the ranger side or like sort of the special forces side that would be way more rigorous in terms of the physicality. And this is, you know, not to get to, you know whatever, but this is why it was always strange to me to have different standards for, for the same position for men and women. And I understand women don't perform typically as well as men or whatever, but it makes sense to me to have one standard. And then if you pass, you pass, if you fail, you fail. But again, the problem is if you make the standard too high, you have all these volunteers that now can't serve. And so you're kind of stuck as, yeah. Yeah, people helping. Yeah, so, but I mean, who knows, you know, modern warfare is gonna, is starting to look very different. It's more and more like a video game operators. I think it's gonna look like in the future. But yeah, it's just one of those things. But if you want to get good at a test, just like taking any test. I mean, I remember years ago, I did a, I took a series six test for investments and I just studied the test. You know, I studied the test that I passed. Yeah, it's there and provided. It's like, yeah, let's, let's focus on that. They already gave you sort of the direction. Totally. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So you can find Justin on Instagram at Mind Pump Justin. Add him on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump Sal.