 Hello everyone, welcome back to Mind Pump. In this episode we talk about the importance of training full ranges of motion for functional flexibility. Later we talk about the benefits of cold therapy during the cold and flu season and a lot more. In the second half of the show the guys coach four live callers on questions such as I want to get back into sports but I don't want to hurt myself, I have a demanding job and I think I might be training too hard. How do I know? And finally I've been training for a long time, I want to stay mobile and pain free but I do not want to give up lifting heavy. What should I do? One more thing before we get going here it's been almost three years since we've done a live event and we're having one right here at the Mind Pump studio on December 2nd. You can come join us, go check the event out at mindpumplive.com and register. Seats are going quickly. Alright here comes the show. The best form of exercise for real flexibility, the strength training. Oh that's not true. Oh yes it is. You know what this is going to be controversial but let me explain what I mean here first. When I said real flexibility what I mean is functional flexibility. So this is the kind of flexibility that's actually usable in the real world so what does that mean? That means you have a range of motion that you're also strong and stable and not just a range of motion. So to give you an example of someone that would be really flexible but not really functional flexibility would be like a two year old or a one year old right? You can like they're super limber and flexible but they don't have very much strength and stability so putting them in those ranges of motion they're not stable and in fact they get injured under load. I don't suggest you do that with a one year old but you get my point here. That's true for adults right? So you can have lots of flexibility in fact flexibility without strength is massive instability and a huge injury risk. So why is strength training the best? Well with strength training if you do it right and you get a full range of motion like a really good full range of motion and you work on improving your range of motion and you work on control and stability you get more flexible and you have strength in that range of motion so it becomes functional. Well I think that's what people don't consider is that when you train that's why it's important to go full range of motion and be able to have access to you know that different range otherwise it's you get into that position where what we train the most is where our strength is and so now like you're going to have those moments where you're going to be tight you're going to be restricted your body starts to kind of protect itself from unfamiliar areas so it's you know if you do it right and you go through that full range I agree. Yeah how would you explain to somebody who would argue to you guys and say that I totally disagree I know how I feel when I lift weights all the time I feel super stiff and tight there's nothing you can do to convince me that I have better range of motion in that situation than that. How would you communicate? I want to see how you work out. Yeah there's two well yes so there's two parts this one is when your muscles are sore they're going to be more tight so if you train often you're going to feel tighter that's normal but here's a second this is a big one if you don't constantly work on and there's an appropriate way to do this by the way I want to be clear you don't just push yourself through new ranges of motion because you'll hurt yourself you have to go very light you have to understand stability you have to know how to work on mobility in order to work into these new ranges of motion but if you don't do that and you just train like you just want to parallel you just do overhead presses to a certain point and you train within just particular ranges of motion you get really strong like Justin said in those ranges of motion and then you're you're even weaker in comparison outside of those ranges of motion in other words the ratio of strength to weakness now becomes larger when you go from where you train to outside the way you train so then your body keeps you in that range of motion even more the potential for injury goes up that's right and that's why you see like people lift a lot of weights and they do it in a particular way they look tight they move like they're tight now if you do it right and you challenge ranges of motion you work in all different planes you work on stability and mobility you'll continue to build strength in newer longer ranges of motion actually improve your flexibility and it's the real kind of flexibility that has real applicable applications in the real world and reduces the risk of injury the greatest alright today's contest you can win free access to map strong here's how you enter to win leave a comment below this video in the first 24 hours that we drop this episode subscribe to this channel turn on notifications if we pick your comment we'll notify you in the comment section you'll get free access to maps strong now we also have a sale going on right now all month long maps OCR 50% off and maps cardio 50% off both half off only for the month of November if you're interested click on the link at the top of the description below to get the 50% off discount alright here comes a show this is a off question but I had my aunt call me last night and she has COVID and we haven't talked about this in so long because I think all of us are so over it but I know you're normally up and up on like the latest greatest stuff so are we are we are we spiking in that right now and is there what what are you seeing with with COVID cases and stuff right now are we yeah it's like death rate and all that stuff like I haven't I haven't paid attention to that in so long now death rates really low yeah because the you know the strains of COVID now are not as deadly and a lot of people have a certain level of immunity either from prior infection vaccine or both so death rates going down it's actually I think it's lower if I'm not mistaken it's lower than the flu but it is spiking because it's the it's the season yeah there's also flu and other cold like flowing around right now at the same time so it's yeah it's just kind of in the mix now with all these other sicknesses that we have to deal with in this winter season yeah COVID is it's it's gonna it's just an endemic yearly thing that people are gonna you know sometimes get like every year people you know get a cold not not the flu I haven't gotten the flu in years but cold you know I'll probably get one a year something like that yeah so it's gonna be like that but but but it's becoming more mild for sure and you can see that the way they talk about it now is the fear do you guys have anybody personally who's got it more than twice yeah oh you have people that have caught one twice uh-huh you too I yeah but no you're both lying what are you know that I have but they're yeah there's I mean they were all vaccinated which is iron you know I didn't know how to deliver that one well is it okay to say that you guys really know people that I do for a fact for a fact for a fact yeah I have some friends and family members that have had it two times one one person I always had it three times that's what I was asking three I know I had it twice oh what I recall we could not have a time I think Mike Matthews had three times if I'm not mistaken no he had you know and I don't take that as to my room Mike didn't even test on like one or two times so you I want three positive tests to confirm that I have yet to meet anybody who's tested at three times positively I've heard a lot of people go like oh yeah I definitely had it and then like back in March and then I tested positive last month and then I got against like no no like I haven't heard of somebody literally testing three times positive I've heard two times is the most I know one person who tested three times I can't say their name or anything but I know one person and it was really mild the first time was like everybody else fever the whole deal yeah and then it was mild mild tested and it showed up but I know a lot of people who had it twice I think it's gonna be like every other coronavirus you just gonna you're probably gonna get it every couple or three years and I imagine each time it should be less and less severe right like the cold you know think about the last 10 cold you had out of those probably one of them was like oh this is a terrible cold and the rest of them are kind of like you know a little sniffly well that's normally because it's a new strain right when you hit when it hits you pretty hard like that of something it's a variation right so like you have or environmental stresses or like I mean I wonder how like you know worn down your body yeah time that you receive it so that my grandson so you want to rip off this my grandmother so my grandfather just passed away it's very hard on my grandmother she's 86 and she does not have super great health she's on medications and all that stuff she caught COVID because during the time when my grandfather died lots of people are visiting she hadn't got COVID ever okay she caught COVID all of us freaked out because she's definitely in the category of people yeah who are not supposed to survive okay this you want to help what happened to my grandma 86 years old she kind of had a little sore throat they tested her oh my god you have COVID she's like I'm tired I'm gonna go to bed woke up the next day no symptoms she was negative two days later wow I don't understand these later and I thought maybe be she must have been exposed to another type of coronavirus before and had some kind of immunity because otherwise like she's not like just right she's supposed to be the person that that goes bad for really weird you know I don't know if you guys I've been back doing the cold plunge consistently again I didn't do it today but I had been consistently doing it throughout the week like last week I think I did it three times week before that I think it did five times like so I'm back to like like really consistently doing that in perfect timing because I'm starting to see a bunch of my family getting sick that's what kind of promoted this conversation is I've had I just had my aunt call me so she had COVID max was sick nothing just a few days ago I had my mother-in-law we've had a lot of people sick in the family I swear to God when I am on when I am consistent with that there is definitely something to that I can I can I can personally feel now I'm sure that I notice such a big difference because I'm somebody who is has such a weak immune system that I get I normally catch everything if so I'm like I'm the type of guy who if someone is sick in the vicinity me it's like oh great I'm already planning for how I'm gonna be sick the next day because I catch everything except for the stent that I went through in my life which was about a year there when we first started doing the podcast where we were doing the cryotherapy and the cold plunging us for that that was the healthiest for the longest period time I'd ever felt my life and I swear to God I'm back at it again and I feel like already I've been around it and I not caught nothing I just found I mean literally why you're talking several studies you know one showing that cold water immersions and sauna both elevate the immune system or strengthen it I found another study showing that cold temperatures can stop autoimmune diseases from attacking the body it's almost like those stresses are immune regulators strengthening what needs to get strengthened and in bringing down what may be overactive so that may be what you're noticing just it's wild to me it's very very noticeable so right now I could go in there because I brought stuff today but I haven't used it I could just jump in and jump out filters running on it we Jerry bought towels like three towels for all of us there's a thing for you to hang your stuff and dry inside the locker in there like it's all it's set I'll use it today so and I start it so I'll tell you I started at two minutes and right off the gates yeah that's not very long really yeah it's not very long for that and we're not at the super low so we're at 40 degrees Justin is it yeah 40 yeah 40 degrees I think is where he started us at is that how cold was that 50 degrees I think it was 40 I think it was at that time we put ice in it in comparison remember we put ice and that's I think it's colder that would be colder I think okay yeah this is bearable and I actually it only took me that first week of doing it every day to get to like pretty comfortable at two minutes and now I'm doing four so I'm already doing four minutes in there I'll try it today yeah yeah I I don't know I it's it's been life-changing for someone like me who always gets sick it definitely maybe I got lucky with one encounter but not three encounters during winter when everyone's getting sick that just doesn't happen so now do you do the sauna after before like using the coal plunger just so I was using the sauna like crazy and I've always been pretty consistent that's one of my favorite things to do is the train and then sit in the sauna afterwards here especially when everybody's kind of gone I kind of do it by myself and now we have that little private room so I've been doing that because I am not doing them in conjunction because Doug for example cold about the sweat getting inside the bathtub so I won't do that after it wouldn't matter yeah I could do it after and I thought about doing that today because I'm gonna be there I'm gonna be here for a while today because I have that I have the NC I call later on so lately it's just been cold just cold lately that's the main thing because I already try actually train the the hot all heat all the time so I've been and that's the reason why I'm like focused more on cold but you're my favorite is to do both like when we go to that the refuge oh yeah I love the contrast and bro speaking of contrast and you know I guess people who it's a bad commercial but people who use drugs have combined uppers and downers for long time knowing the awesome effects anyway here we go this commercial one of the bed you know I'm thinking of this right now because you're drinking nitro right is that nitro yeah it's nitro so nitro I love nitro it's just and it's strong right the best thing to take with that is cannabis and Theanine bro that you're the one to introduce that hemp hemp oil yeah the net the net hemp oil with that and Theanine so Theanine relaxes the body the hemp oils obviously calms you and what it does is it gives you the great effects of the caffeine and it takes away the negative effects because anybody who's ever taken a lot of very smooth high it's it's a very it's it is up and you just don't get the jitters like you normally would yeah because whether the drawbacks to stimulants when you lift weights is sometimes you get out of breath and it's too hyped and whatever this makes it so you're like focused clear and smooth so you take the hemp oil with caffeine the best you introduced that to me even before you're working with net I mean we you had me doing that it's so funny I I can recall the first time I did it was that remember when we rented that house on on the Delta when we wrote one of our programs that one mm-hmm I remember that weekend like you hit and split the same weekend is that what we did yep I couldn't remember oh yeah we wrote you wrote hit you went outside and you guys were finishing up split okay you're right yeah so that house when we did that I remember we had all the stuff at the house and so I'm like I'm gonna do that and I'm sitting out there the water going like oh yeah this is fantastic since then I've been sold it's the best yeah the hemp oil I mean I don't I don't think it's a pre-workout but when you take it with your pre-workout I feel incredible incredible it's like the best culmination so I like work out company I like it better because I don't mind the jittery feeling that you get from caffeine and stuff like that when you're going to work out because I feel like I get to get rid of some of that energy but when I want energy but I'm gonna be sitting like this or like writing or typing or reading like then I want the alertness that you get from like the caffeine or what that but then I don't want the ansiness that you get and that keeps try it next time you work out and you take your pre-workout take the Ned with it yeah because I've never done that watch how you feel when you work out it's like it's like the best stimulant smooth stimulant effect you're stronger way more stamina huh your your CNS isn't so ramped up interesting yeah it's a it's the best combination you know anyway I got it dude I'm having so much fun at home right now because my youngest every day is doing something new saying something new like he's and I don't know where he got this what are you at 16 months or so no he's two years old oh he's two he's gonna turn to in fact he's trying to tomorrow if I yeah tomorrow tomorrow tomorrow so he I don't know where he got this we don't watch with like we watch the only cartoons we watch is Franklin we've watched cars and we'll watch mr. Rogers he doesn't watch anything else so I don't know we got this but he started this thing where he'll just he'll get into this position and he gets into the like superhero position and he says and he goes run and then he runs like real fat or he thinks he's fast because you could tell he thinks he's going real fast dude I saw that video is cracking up he literally is in this like sprinter pose he's got his arm all the way back flash he's like go yeah he runs but he repeats it like a hundred times in a row he stops he does it again so then again I don't know where he got this from I'm like I'm gonna put a cape on him and I'm gonna see if he gets excited about it now he's never seen a superhero movie none of that right so there's got to be something I don't know instinctual about it maybe so I got a towel and I put tucked it in the shirt and I said now run fast bro it's like I gave him like turbo juice of course and you can tell in his face he thinks he's like yeah and I encourage and I encourage I'm like you're going so fast I can't even see where you're going he's like two to five has to be some of the best years dude I really think and I mean I'm only at three right now but I've had you know five-year-old brother and sister before I've had five-year-old nieces and nephews and just at that time the development of the brain is so neat I mean it seems like and right now to the surprise yes right now he maxes at this place right now we're like he'll also in surprise you with like a full-blown sentence all the other out of nowhere that you didn't even know or a word that you had no idea or a phrase or a thing he picked up because he's going to school right so he is around all these other kids and they play all day so he'll also have this behavior or thing he's doing that I'm like where did he get that I didn't teach him that you know we totally do not even realize how how much work is happening in their brains to have them leap so quickly like as adults you don't leap like that at all you don't even come close to that it takes you years to make a leap that like a two-year-old will make in a week yeah in one week it's it's super crazy there I think they're like a cheat codes just like boom well the brain actually prunes neural connections as they get older so it's not like they have to prune them because they have so many that the brain has to kind of fine-tune itself that's how like plastic it is when it learned when you know in terms of learning and stuff like that yeah it's it's good stuff anyway anyway good time with that so I saw a tweet was it a tweet I think no it was on Facebook and it was so infuriating because people have a fundamental misunderstanding of success but to be more specific billionaires people just really have so right now Elon buys Twitter so right now he's being targeted by all kinds of people right and in fact did you see the fact-checking that happened on the White House it's hilarious I love it so much it's just good to balance everything out they did a post where it said you know senior citizens got the biggest increase in social security in the last in the last ten years then the fact-checkers or contexts whatever they put context was that's because inflation because it has to match inflation is the highest that it's been in decades so they got you know so obviously White House was embarrassed they took the tweet down they actually had to delete deleted their own tweet which makes it look even worse yeah it's crazy anyway there was a post about billionaires and people were commenting in this one person the post was it's easy to become a billionaire when you start out with a million dollars someone somebody who's never said no entrepreneur ever yeah and so it's funny because this is the reality now it's exponentially easier to go from zero to a millionaire than it is to go from a hundred million to a billion a hundred million not just a million but a hundred million to a billion yeah this is why there's so few billionaires and so why there's so many millionaires a lot of people have no idea just how difficult and challenging in the point you're kind of describing to me earlier when you brought this up it was just like he's got in every industry that is the most difficult it's almost like you're setting yourself up for failure immediately like I want to get into the auto industry I want to get into rockets like are you kidding me how do you like how do you even like create something that substantial where it's successful almost right of the gates for four billion I think four companies right four billion dollar companies or three I don't know how many he's got this the solar Tesla I guess you can have more not yeah he's got more now I mean he built that many billion billion dollar companies yeah it's insanely impressive the last time you talked about it you got it we got a bunch of stuff I forgot what everyone was saying on YouTube so the last time you you were talking positively but there's there's always like he's like he's very polarizing so he has I don't know the guy personally he could be an asshole but he pisses everybody off and that's why I like him it's like like he was saying like this is working because right and left are pissed I get where the mistake though that I think were the fallacy around you know if I just had a million dollars or if I got a start like that I would be able to do that I mean there was a time when we were in this business and I remember us talking about it that and we were scaling and growing and all it's starting to get a little bit of traction that we would we would have fun and speculate oh man could you imagine if we just somebody you know through 10 million dollars at us to go and do all these things that we want to do and stuff like that and then your head you think like yeah that would be oh my god if that would just happen like we would crush just hire these people no yeah these people we're hired and they've failed and so the but the truth is and we know from just even the experience in the last six seven years that probably all the things that we would have thrown a million to 10 million dollars at six years ago compared to what we would today is totally different and we probably would have actually lost all of that through those ideas like yeah you know Justin's porn advertising yeah we agreed on money that we all thought was brilliant we all worked on for like two days you guys just didn't go all in it was our bad we just flirted with the idea it was our bad I mean but really though exactly for you to become a billionaire unless you steal it or you know that you're forced like the government forces people to give you money let's say you're a pharmaceutical company that that the government requires everybody to buy from let's say you do it in a market okay if you become a billionaire in a market it's because you innovated at such a tremendous level that so many people found you valuable enough to give you their money so you've literally done something like so difficult so challenging and what society has deemed to be so valuable I say society because it could go in a lot of different directions or you created a market that didn't really exist well I mean that's because you're the first one there right first one there so you get away I mean imagine how like expensive some things were until everybody got into the space and made a competitive that's right so when you're when you're first to market and in a brand new emerging market you get a chance to reap a lot of spoils until everybody else comes in makes a competitive space shuttles used to just like come back in pieces you couldn't use them again he was able to figure out how to bring me back and land on so that is okay so if I if I understand it correctly space X is not so much the the profitable side of the bit it's because he created Starlink and some other things off of it Starlink and also companies pay him to use their rockets to launch satellites okay yeah what he did was he said I want to fly to Mars and then he created a profitable billion-dollar company to fly about that right like impossible then he said I'm gonna start a car come first of all the auto industry but before Tesla so cuz now people think oh it's open but you know before that like it was the hardest industry to go into so regulated so controlled so much red tape so impossible like you had the big automakers and then you gonna introduce a new auto company like good luck he not only did that because I'm gonna make it electric yeah and I'm gonna innovate and I'm not gonna go through car dealerships we're gonna sell directly and he turned it into a billion dollar competitive so what do you guys think is gonna happen with Twitter what's your prediction well I don't know man because he's gonna he has to he's changing the model so he could fail did you say the news did you see the news about mine what do you he had them thinking about working with them no so he they own so they own vine that was a Twitter that was a Twitter product originally I don't know and so they have the code to it so I guess he reached out to the original coders or whoever that created the code for vine and said let's revive it or supposedly bring it to me I don't know what what the exact conversation was but there's now rumors around him potentially which I think is brilliant when you look at snapchat Instagram stories yeah all the things that these short yet tiktok these short videos have you are you guys familiar with we chat we chat isn't that the Chinese social media no it's not we chat it's called something else it's called yeah there is a we chat I think there's I think what you're thinking of is the one that is like all encompassing pay you can yeah people you can yes is that what I think it's we chat maybe Doug look I know exactly what you're talking about speculated that maybe Elon's gonna kind of look to them as well I mean with his with his background PayPal he would be the person to do that for sure and that's what they say is the thing that's really missing with a lot of these social media platforms is the merging of that you know yeah is it we chat is that the right name I think so it might be I'm not sure for yeah it's basically it's it's basically in China it's the all-in-one platform yeah I used to pay these the social media here so they were speculating that he wanted to have like for your your blue badge you'd have like an $8 monthly charge or something like that just to kind of it like incentivize some kind of continuity that he's gonna add into it it's brilliant yeah I think so I mean that's besides that like I don't know that like the model of Twitter I don't think because it's so effective at just being sort of your your first thoughts like somebody reporting something immediately it's like people actually for news they start going to Twitter exclusively right I think he can I think he can make the company extremely profitable by simply cutting the staff in half and making a model just like that where you pay for verification yeah anybody who provides the right information to prove who they are can get verified through payment and proof is that is that it yeah looks like we chat okay cool they do have payments they have voice video that's the one that's that I was reading article someone's saying that the speculating maybe he'll go in that direction because that's so successful yeah in China I I mean I don't know like there was a column he did it I think a tweet or he commented and said that something like he had I don't remember it was like 10 managers for every coder yeah that's what he said you know I don't know if that was like a serious code or it was like a sarcastic thing he said but I saw the same thing that said that like there's like someone asked him like what's one of the biggest problems he sees and that was his response let's see what happens let's see what happens it'll be really interesting I mean with his track record you have to bet on him I guess right although I'm like I don't know how you're gonna do well well I just think it'd be great is if he can really kind of sift through all the bots and figure that problem out and make it more like more real people involved on there that have voices that you can sort of trace back this is a real person versus like you have no idea the thing the thing I'm most interested in is how he he navigates the current climate with the you know how do you regulate what is is acceptable on the platform and not and we've had debates on here before where you guys have said things about you know Zuck and and them and I've been like you know these guys they were more libertarian when they started these platforms this idea that they are you still have to make it a business people want to visit right so and so I don't I don't think they were these you know hardcore liberal type of people that are running these platforms I really think that they are down the middle but then now they get all these outside pressures of what you're supposed to do and then I think they get they succumb to that so what I'm curious about we know where Elon is and we definitely know that he's not easily manipulating that direction so if anyone is going to push back on those like the government or someone are leaning in on him he would be the guy so how is he going to navigate these these you know tough situations where it's like do you do platform this person and I heard so I heard someone explain it this way I thought this was brilliant one would be to have a terms like here's what we allow what we don't allow and to be very basic and clear and and try to stay as black and white as possible so not a lot of interpretation you know like you know with the way social media is now you could say something they'll be like oh that's hate speech like what you know because there's very clear hate speech and then there's like well I mean depends on the angle and what you're so something that's black and white and stick to that and then the other one I explanation I heard or or you know idea was to have you as a user be able to choose an algorithm that was from free burger and I think that's brilliant right yeah I think you could choose the algorithm to me that's the answer is nothing gets censored you as the consumer decide what you want since that's right so if you want this type of stuff that would go in this cat following this category then you sure I don't want none of that stuff you want no political no religion no bad language no it's like okay and then now they have built right in the software that it just oh if that gets flagged it doesn't get removed it just gets now categorized in only these people will be able to see that because you're talking about x y and z to me that is a brilliant way to run a true true free freedom of speech type of platform without like a set of government daddy coming in and yeah then you as the consumer get to choose that and I think that's that's what and allow the people that are okay with those types of things are wanting I like that too because what an easy counter oh my god I can't believe you guys allow change your algorithm make sure you don't see it that's up to you yeah you opt out of it opt out and you can still your responsibility yeah so I I really really like that idea and I hope it goes out dude I gotta bring I gotta bring up something hell hilarious so yesterday I was on the phone with our with some of our customer service people and one of them told me that she got an email from a fan who sent a video and said please let send this to Justin so this guy created a mobility routine using a lightsaber want to suggest it why did you just send it directly to me why are you my middle man maybe cuz they knew we're gonna give you a hard time no she's showed me cuz she's like I don't want to send this to Justin thank you for showing me this I don't want to deliberately make fun of you guys okay in the video the guy does like mobility stuff he's got like this obviously a fake cuz there's not real lightsabers yeah and you can hear him explaining the moves and first then you swing over here and then you use a reverse grip yeah and then you and I'm like this is so Justin cuz you know when the cameras are off just gonna cut you so I'm all about it I think it's so cool to see you know cuz when the show first started it wasn't big enough to really see like a difference in the audience there's a very clear like group of people that follow each of us individually there's obviously plenty of people that enjoy the conversation enjoy everybody but then there's definitely like people that are like they are Justin people for sure and like I feel like that would actually be a fun over here Palpatine like if we got like if we got like 20 like hardcore mind public listeners right consistent listeners and we got 20 profiles of like Instagram profiles that we could go on look and see if we could and they all admit that oh I'm a fan of one one host more than the other if we could actually categorize them based off of their I bet you we would be at least 80 to 90% right do you think so maybe a hundred percent I think it'd be closer to a hundred percent I think so with some of them right they'd be too obvious yeah there'd be some that would be very very obvious very obvious like no one's gonna send me a mobility video but then especially lights yeah it is kind of dead on I mean it's it's my wheel I even tease people when people send me stuff that I it's like this is me right you're this send us such to Sal this isn't for me so why you asked me that shit I don't care did you guys ever do that when you were kids where you watch like a karate movie or a kung fu movie and then you go in a backyard and you practice like you saw so you guys that too I was a kid I actually had a routine dude I actually literally break boards I of course I did a real two by four oh yeah bruise my whole arm or just my dad taught me too is like you're trying to break this against the grain that's why you're not gonna be able to break it you understand right you know what I did I wonder if you do this I took a two bikes my dad you know would and he works in construction so I went to backyard I don't remember what movie it was I watched it might have been a kickboxer with chocolate John Cloud Van Damme this the one where he does you know the Muay Thai or whatever and I'm like that's it that's probably like 11 or 12 I'm like I'm gonna practice every day Muay Thai so when the backyard and just made up I was I don't know what the hell is doing but I practiced every day for like 40 minutes and there's that scene where he's kicking the banana tree yeah you know they break it down or whatever Muay Thai guys will do this yeah and I was watching this and I'm like I'm gonna practice but I'm gonna start with like my forearm right so I got a two by four and I just thought and I hit it right in a hurt it's my I'm not doing it I'm not go following through I'm not doing it hard bro I literally almost broke my arm yeah because so hard headed I kept I did can't I hit it harder and harder and if I stopped I was like what I'm doing I know that I mean that tendency didn't completely disappear though like because I ended up going in and I like trained at a Muay Thai studio for a while and they would have you like jump rope and so I was like man I really need to toughen up my shins a bit and so I'd go jump rope barefoot outside on the cement trying to like okay maybe this is gonna help and this is obviously before I was a good trainer or anything I was just like you know thinking that this would toughen up my shins and I was gonna and oh my god I get to the point where I could barely walk you know and just would over and over and over again like try to toughen it up the first time you kick a heavy bag because you think especially when you're a kid and you know I had a friend whose dad had a heavy bag in his garage when you're a kid and you've never hit a heavy bag and you see the movies a heavy bag looks soft yeah they hit it and they bend and they mean oh my oh this is soft and I went his garage and I saw it and I went up right through as hard as I could and I almost hurt my hand so bad I was like what dude I didn't know to like you gotta pack them in like when you first get them like and they they stuff them and they put everything in them like so there was a whole period where you have to you have to kick the shit out of it to get it to like form yeah and settle and and so I do that you'd hit like a wrinkled spot and it was it was like basically just a rock you just kick like I remember just like limping off like oh my god you ever seen them you ever seen them so a traditional like thing that they would do to like quote unquote toughen their shins really I think what they're doing is there besides micro breaks in the bone which make it stronger eventually I think they kill the nerves what they do that's what they'll take a stick they'll take a stick they'll grease up their their their shin and they'll break it yeah and I they would do this I mean that's basically the shin to adapt right and be able to handle you know how much it hurts oh I'm sure if I rubbed one across your shins twice the way that they did it you would like you want to stop because you see them doing it you're like oh it mustn't be that bad I guess if you do it over time no right away it's all these fighters just always like fight hurt yeah like they're just they're just they've figured out how to just not even feel it well to your point the the like micro micro breaks and tears actually ends up solidifying I mean you've seen like trees I mean I think I've shared this on the show before I told you guys you we used to do it's called low level stress training on the trees for like marijuana plants and so I remember learning about this and I would take when they're at there when they're in their veg state when I'm that big I would take them and I would and you'd hear it and you like and you twist it until you basically but you're not breaking it to where it would fall over just enough just enough to where you can hear it and then it would actually form like this knot and then it would get really solid and then that would end up being a stronger tree and then it would produce better yeah so when you look at bone I actually watched a documentary on this when you look at bone it's got this kind of interesting honeycomb kind of pattern where there's like like spongy in the middle yeah I like to sponge right and there's spaces in between what happens over time was a documentary on karate so old school Japanese karate is freaking hardcore and one of the the practices of old school traditional karate is toughening up the hands where they'd hit boards or they'd hit you know rocks and they'd hit the backs of their hands on things and if you look at an old like a re like a like a traditional karate expert their knuckles are massive and deformed and this documentary is talking about how what happens is that spongy looking area that creates micro fractures in there and their bones become denser so they have less space in between in their bones more less of that spongy looking space a more just solid bone over time so they literally have harder hands you get hit by a karate dude yeah in the face with their hands like a rock in the face it's pretty crazy yeah how excited are you guys for the live events been almost three years right excited it's been three years Doug when we did Ohio yes almost almost I'm excited man I am too yeah it's gonna be it's gonna be it's always high energy dude like it's fun to just see everybody kind of interact and and be able to jab at you guys and get some like real laughs not just like you know silence that's that's fun it's super grounding for me is what it is it may like totally brings me to the roots of like why I do you know why I enjoy doing this because you know we talk we get emails it's not the same though when you meet someone in person yeah and then they ask you questions and they talk about maybe something you said or did that really help them or whatever and then it brings me back to when I was like first trainer like what one of the things I really loved about is there a part you guys are looking I mean this is one of the first times to that we've actually organized like this where we have this many types of like events with it right we have everything from the live event that we're actually doing with everybody we have the live interview where some will be able to sit in and listen to us interview max in the studio we've got the fireside chat that we're gonna we're gonna do that's private and then we also have the Christmas party that a select group will come to is there is there one of those that you're looking forward to most the fireside chat yeah that does sound awesome that's the fun I mean a good time yeah that I mean for me it's it's always it's interesting because somebody will have a story that always like I'm like no it's not gonna happen you're not gonna make me cry every time it's like right here like but yeah there's always somebody with some so powerful that you're like it just reminds you you actually impacted somebody on that level it's I don't know I just love like the main event it's funny how it will it will still get you like that and surprise you because when you think about it and that used to happen to you as a trainer but it happens now at a greater scale and we feel it less that makes it like so when you were a trainer at all times you guys probably had anywhere between 20 to 30 clients that you were training right somewhere in that range and of those 20 and 30 there was always one or two or three of them that would come around you know a you know a year that you like life changing right that would just I mean there forever would be a lifer and they come to you crying and tell you how much you help them and so you would get that maybe a couple times a year from people where now we don't get any of that because we're in this this virtual game but we're also reaching way more people than all of us could have ever done combined in our career and so it's I read a lot of like emails and dms and stuff of stuff like that but the difference is you don't have a relationship with the person you don't know them you don't see you don't see it's different to when you see yeah they tell the story themselves when you see someone in person and then they I'll never forget this this is the first this was only two we were only two years old at the time that the show we went to paleo FX that girl yeah that girl remember we were all like there and we were brand new didn't make me cry everybody we all did we were on our way out it was like a 17 year old girl and she like stopped Justin because we were all ahead and then we turn on Justin look like he was crying like what's going on we all go over there and she had been hospitalized with an eating disorder and listen to our show in the hospital and she told us how it saved her life and we were all sitting there a bunch of grown man you know yeah you know we all started losing it and I was I was like man this is crazy if this is some of the stuff that we're doing well you don't get that off that one surprises so much too because at that time the audience it was rare to get a young a young girl like that that was less a listener it was kind of not our demographic when we first started started out so to see that we work like I would have never guessed like if you say like oh you have to paint the picture of someone's life you helped her changed yeah what does it look like at that time I would have never painted a picture of a 17 year old girl with an eating disorder yeah exactly I wouldn't have thought that we were impacting that that demographic of people so that was a really power I wonder what happened I wonder what happened because I was like six years ago to find out love to see where she's at now I know she listens to let us know I hope so I hope so you know who you know who God who was it okay so you know Margaret how she does yeah some of our chat on the on the website or whatever do you know who contacted her who she knows personally do you guys remember years ago we were doing an episode this is like maybe a year old or two years old and we were talking about a year or two in in the podcast okay and we were talking about childbirth and I said oh man you know thank God for modern medicine because women used to die all the time for childbirth so dangerous and he remember when a midwife contacted said no you're totally wrong yeah that's not what it's like I'm a midwife and it changed my paradigm I looked into it I'm like oh my god I was so wrong that person contacted it knows Margaret oh no hey tell Sal I'm the midwife that that you know that got him or what that was pretty cool yeah she's still oh that's cool that's still listening and stuff like that that's really cool anyway holidays are coming up right so are you guys excited we all have little kids so they're way fun yeah speaking of that before you go into your commercial the commercial it's not oh it's not your transition to a commercial yeah very good set up but here I'm going anywhere with this let me ruin your commercial okay no I didn't uh did you see what Amazon is doing this year so brilliant what are they doing so brilliant so so just cut me off talking about your own thing no I don't want to steal the whole sorry you just I just wasn't planned for me to talk about it when you said that and I wanted to tell you guys so Amazon now ships all your stuff right now in these already cool Christmasy bags with the little place to put a name tag and a barcode if you wanted it real the like the whole wrapping yes yes talk about I love see I love wait I thought they were doing that before I've never seen that before you could buy a present have a gift wrap to the person no it's like gift wrap it comes wrapped like a present yeah it comes in like a like a present with a like a bow around it and then it really make it yeah yeah so I have I had it out there earlier someone's fantastic is that cool that's smart I think they had to because so many people were you're buying gifts for people across the country or whatever there it is right there that's the way to do it oh well and even then it's better because dude how lame is it just sending out gift cards wait I thought they did that for a long time I'm almost positive I've been I every Christmas Katrina and I order everything from Amazon in a day we've been doing that for over five years now I've never seen really so either it's a new feature that they're I don't think it's a new feature I I literally I send gifts to my goddaughter because they're up in Sacramento and we often don't see them for Christmas and I give for what does that say Doug um yes can you find out when that started I because well anyway whatever it's so you've seen that I have I have yeah I've never I've never seen there's a there's a section you can actually select like gift receipt and gift wrap and it's an extra fee yeah you have to pay for it yeah so it's not included with everything well to to your question like so this year's gonna be completely different for us as a family it's really like we're just kind of throwing the board out and and we're gonna go um traveling over to Scotland and Iceland and we're that's like the big present for our family wow are the boys pissed are they okay with that they're so excited about it really now do they think they're getting both no oh they know no they know like they know this is the deal like this is it who's getting pissed it's isn't like my mom yeah oh yeah yeah like that you know because we're leaving but we'll do stuff with them before we go but send him a postcard yeah yeah wish you were ever remember the one of my favorite Christmas movies is for Christmases oh I love that they lie to their family about where they're going oh yeah I didn't think about we're not going anywhere tropical though yeah she's like you know that's okay it we figure it's like you lie to your parents and tell them you guys are doing like something like for the homeless or something like some yeah yeah they can't guilt you you say no no no I'm like super honest like I've learned to do that I well I saw I'm in a unique position because I have you know I have two older kids a one younger one and a baby about to come my older ones are teenagers and when they get to like as they start to get into later years like teen years the fun of the holidays you start to lose it because you know your kid like Halloween you go trick-or-treating with them when they're little then they're like 14 50 I want to go trick-or-treating with that they're gonna go with their friends right and so you lose that and Christmas it's exciting when they're little when they're teenagers like what do you want for Christmas money you know like it's like well let me get you something not okay and it's not it's not the same yeah so I get the two little ones and I get to relive yeah you know when it comes with the at cause last year ever it believes in Santa yeah a hundred percent he's already borderline and like we're trying to help have Ethan help us keep it alive yeah one more year well so I so my older kids are going to do that with the younger ones now so they are going to do the whole like you know he does his gifts and all and we're going to do the like you know that we're going to have fun with it make it look like reindeer walked in the house and Santa Claus was here and everyone's going to play along you know so it's going to be a lot of fun yeah so I'm excited about not I was going to say it comes at the cost like no sleep lots of stress obviously you know little kids are just whatever is this the commercial no it's not commercial what would that be a commercial I don't know but sometimes you get really good just small kids for Christmas partner I don't even know about if you're not enjoying your holidays we'll send you a small kid the new organified nutmeg protein powder no no no all right here's the commercial I just look to see gonna create that now I I just look this up okay the delivery method for nutrients makes such a big difference where if you take a supplement you take vitamin c you'll absorb a certain amount if you take it in a form where it's absorbed or delivered to your target tissues better you'll absorb far more makes a huge difference and this is for live on so live on does the liposomal technology yeah which is a phospholipid and it uses the phospholipids as a way for your body to absorb the more so even something that's water soluble like vitamin c like they have a vitamin c you look up the research on it liposomal vitamin c you just absorb and utilize way more so it's like all nutrients and they have lots of they have like a b complex they have glutathione they have magnesium I said vitamin c and others uh you take it in this form you'll you'll notice a difference if you're not absorbing enough of your old yeah you're you're good about handing me over the smelly juice if that's true sal then why why don't all these other supplement companies use this technology it's expensive oh it is it's more expensive I'm not sure if it's yes it might be available to other people as well but I know it's expensive and especially the way live on does it I mean you gotta deal with the taste and all that stuff that's that's what I thought I was like you know what like how crazy is that that like you have what a risk you take as a supplement company like them have gone like we are forget we're gonna just throw out the whole taste thing because this is people are taking it for a nutrient deficiency or they need something so we'd rather give you the best possible and we're gonna sacrifice that there's I feel like there's only a wrong ingredient certain percentage of people that will appreciate that totally speaking of uh of uh you know sub liposomal technology and they have a glutathione which by the way if you drink alcohol on a regular basis you should look into supplementing with things that raise glutathione or that provide your liver with glutathione really yeah because the liver is being stressed with alcohol I feel like I feel like I never heard about glutathione until COVID and now I've heard it a ton of for and now I'm continuing to hear it positively for so many other things it's starting to sound like it's one of those it's the it's the master antioxidant so it's literally the main antioxidant of the body okay and if your levels are low not good and if they're right you're doing good and you could take too much of course okay I don't know this is true but I've actually heard some people that have taken glutathione and they've gone out for like a night of drinking and actually like they it was a little sketchy because they felt like they could drink a lot more than they normally could I don't know about that I don't know about but I do know that um your if your liver is being stressed the there it is utilizing a lot of this antioxidant and it could be it could have not enough and so supplementing with this can make any glutathione has got other effects to help it to recover yeah I think that's the appropriate way yeah I just heard that speaking of alcohol there's a there's this article a study that just came out so Dr. Rhonda Patrick just shared this and I I pulled it up there's a hormone that's produced by your muscles when you work out that it's called the FG F21 hormone okay FG F21 hormone this hormone in animal studies when they give it to animals like mice and rats and uh monkeys reduces their alcohol consumption by 50 percent so for whatever reason this particular hormone reduces your cravings and desire for alcohol or in animals now this also may be why we've seen in studies on exercise when people exercise they tend to want to drink less alcohol now it was believed before that this is mainly due to the psychological effects like well I'm doing something for my body right and my health so I'm probably gonna eat better and I'm gonna reduce my alcohol but it may also be because of a physiological effect where you work out you produce more of this hormone this hormone makes you want alcohol less interesting right very interesting very interesting so they're gonna look more into it because right now we just have animal studies but this could be like potential treatment for people that's wild I mean I've definitely made that connection but I always thought it was like a psychological that's what I would say too and that's where I'm going to lean still because these are animal studies but interesting right I've never heard of this hormone before all right what does the daily symbiotic do for you well it supports benefits in and beyond the gut so seed will support ease of bloating healthy regularity but it will also support your gut barrier skin health heart health and micronutrient synthesis this uh is my favorite probiotic company by far you got to check them out go to seed.com forward slash mind pump use the code mind pump for 20 off your first month of seeds daily symbiotic all right here comes the rest of the show our first caller is Ivan from Florida Ivan what's happening how can we help you hey man wow uh as always um you just got to start off uh I'm really grateful to be able to be on the show uh having the opportunity to listen to you guys just for a few months now and I've gleaned so much information um just kind of binging two or three episodes a day now and I I just I'm really I'm really stuck on you guys so awesome job great job putting out the content thank you thank you um yeah for sure all right so uh here I am uh I'm a new relatively new trainer here just about a year of actual practical hands-on experience here um and what I found myself in is getting trying to understand how to more accurately use our bodies right so um I've been encouraged to find a new hobby so here I am I found a adult league baseball so I'm getting back in the baseball scene uh 40 years old I have felt very comfortable in the gym setting felt very comfortable with the way that I move my body and can control it um however when I was approached with getting back into baseball my mind is just like fuck yeah you were gonna go do this however my body is saying no we're not we're not doing this the way that we used to you know um so getting back on the baseball field 20 years removed from the last time I was on the field things are not functioning the same way you know so I'm noticing that um my body moves there's different uh you know discrepancies in the way that my body is moving um and that I can feel like my some of my muscles may not be firing on all cylinders the way that they should be and granted I understand some of that kind of comes with age but I also feel that I still have the ability to be athletic and to be explosive and still generate a certain amount of force and skill um into being an optimal player for my age and the second part of that idea is I have being a trainer I've got a lot of clients who are newly retired and they're getting back in the athletic scene for in some degree as well maybe playing tennis or golf or picking up pickleball so they may have come from a a deconditioned kind of state you know maybe being an office or whatever the background may be um and I'm hearing some of those same kind of aches and pains that you're dealing with I I can't reach the same I don't have the same flexibility or that same dexterity and the power that I'm looking for and there's so many other things that go into that like being able to accelerate and decelerate um and use our body in ways that uh can be very uh performance driven on the court but at the same time just functional in real life as well so my question is how do I being at my age and also kind of coaching those who are a little bit older how do we take our bodies and kind of mold that into functional uh motions but also how we can still kind of have a good experience getting back into sports and being physically active yeah that's good question and I want to comment on that real quick I think a lot of the reasons why people who are 40 who have an athletic background notice aches and pains is less to do with their age and more to do with the fact that they just yeah they just lost the same patterns anymore yeah it's all skill right it's all skill and how your body moves is uh in sports is very skill focused that will you get slower as you get older eventually yeah will you not be as explosive yeah but if you lose the skill forget about it hence Tom Brady right I mean excellent excellent uh example so so all right so real quick you said how do I do that well slowly and you start one step at a time and that should include practicing the sport at low intensity levels like the easiest way to hurt yourself is to go play without building your body up to or to play hard without building your body up to that capacity because the risk of injury becomes really high um in that scenario so it's like train your body slowly multi-planar and then slowly practice your sport at low and then moderate and then high uh degrees of intensity over a period of time yeah I would say like to reiterate that like mainly on the slow part is to get through those movements like the movements that you're less familiar with like you know that you've lost a bit of range of motion especially with any kind of a rotational movement a shoulder rotational movement um this is something I found was was kind of like the best thing I could have done in terms of like I decided to sign myself up for a football game later on in life when I'm almost 40 years old which is a ridiculous idea and everybody thought I was crazy but um you know what I did focus on was not so much about like I'm going to be so strong and like in shape going into that it was more like I need to focus on a lot of these movements that my body's not familiar with uh leading up to this so that way it can respond appropriately uh and so we were we were focused a bit more on the mobility side of it and just trying to reconnect uh with a lot of the lateral movement a lot of the rotational movement a lot of stability um so in terms of like a list of priority I I highly suggest like if with any ex-athlete that they just take the time to get your body to go through those ranges of motion connect with them add isometric tension to them um so that way too you're you're better connected so that way now you can add some more stress you can add some more load and then work your way up sort of that that ladder again to get to the explosive the the you know the acceleration the deceleration you know the the force generation all of that takes a base again so to to kind of take it in those steps and be uh you know uh methodical about that would be my suggestion well this is really this is maps performance yeah so Ivan I'm going to have uh Doug send maps performance over to you uh so you can use that I think that's a great place that's the perfect program yeah that's a great place and really what it is it's the the stuff that Justin was highlighting that we you know as we get older and we stop playing sports we really stop moving in the frontal plane we don't do a lot of stuff in the transverse plane we don't do a lot of rotational and anti-rotational movements and that's really where the injuries occur or why you feel slow or less responsive is that you've just you've stopped doing movements like that and so and then you go down the on a field or playing baseball and those movements are required and then you and your brain tells you I know how to do this because I did it for many many years as a young guy but you haven't done it a long time so the the body doesn't seem to catch up and that's where injury tends to occur so laying the foundation uh with like a maps performance type of a program with Sal's advice of you know getting back to playing the sport but being very mindful that you know just because you could do a lot of those things in the past that you you haven't uh you got a place low yeah you haven't built the the foundation I mean this is what keeps I love basketball it's one of the Katrina and I were just talking last night I miss it so much and the reason why I just don't get up and just go play ball is because I know that I haven't built the the foundation that I should before I get out on the court because my brain it's really tough when I because I played for so many years I right away will want to start to do certain moves and play at a certain rate and I just I haven't laid the right foundation for that for my age and so and because I've neglected it for so long so performance is the is the place I would start and that's really where performance that was a big part of our motivation was to address that because there's a lot of people out there that just want to get into recreational sports and like continue because sports are awesome and they're fun but it puts a lot of wear and tear and stress on the body and so I mean if I was to kind of stack our programs together for somebody that's like you know been out of the game for a bit and wants to kind of really do a good job of addressing a lot of these issues I would go prime I would go symmetry then I would go performance so you know look into that is is a potential option but it would help cover the basic symmetry would be perfect before or after right performance would be great and then prime is just going to show you some of those movements that'll help you work on on connecting to different ranges of motion you know as far as time timeline is concerned because you're fit because you've been working out it's like you're not fit so we're not dealing with a decondition person and because this was something you did quite a bit but 20 years ago and there's going to be some muscle memory there obviously it's not like you're never played baseball before so because you're fit I could see you're not overweight you're obviously at a good body weight you just haven't practiced playing baseball for a long time you should give yourself about six months at least before going to play hard baseball that would be the safe thing so I would give myself six months of working up to being able to go and play hard baseball and so and then here's the other mental challenge like Adam talked about this with basketball you could go play baseball just play at a low intensity and play slow so you get used to the movements again just like Adam could go play a slow game of basketball but I know Adam and I know that when he's playing it's not going to work that way right because he's going to be playing the game and and how do I play this game without playing hard right so if you got to get a really really have that discipline to be able to do it it may mean you go out in the field by yourself and you mock play and you play slow and you do this two days a week and then three days a week and then 40 and you play a little harder and then you go play with like a bunch of men who are like you know way older than you so you're playing at their speed and then eventually go down to like you know recreational players and then competitive players at your age but I'd give yourself about six months just to keep it safe. Gotcha and I hear what you're saying I really appreciate the feedback there the league that I am that I am in is 25 and older being 40 years old I'm one of the younger ones on the field so I feel like I do have that advantage but I'm also looking at these older players and you know they're coming off limping or Monday they're calling off the work because they're just like out of they're out of the game all together you know so I'm trying to avoid that and I've listened to you guys long enough to hear you say like just focus on mobility focus on joint health and those are certainly key things that I really want to ensure that I'm touching on and being very conscious of because also I need to take care of my own body because I'm going out and training and teaching classes and and doing one-on-one sessions so for me to have a functional and still you know athletic body and purposeful then I need to you know just be mindful of those joint. One last thing I have before we let you go I want to make sure that you understand yes mobility is important yes joint integrity is important but what's equally as important is relearning how to apply the skill of what you're trying to do because you can have general mobility but then you can go try playing a sport and you're not familiar with a particular movement or skill and still place yourself at a unreasonably high you know rate of injury for example or risk of injury I should say so it's not just mobility and joint integrity it's mobility joint integrity stability and I got to relearn the skill there's a way that you move you know this is an athlete or as an ex-athlete you know that there's a way that you move that yeah you can have strong muscles and you can do whatever be flexible but if you don't know how to move that way or you have to relearn it like that's that takes time so it's all that stuff thanks for calling in Ivan by the way I want to make a comment he said oh yeah it's guys that are older than me or my age I've seen guys in the 40s and 50s who have continued to play they did a really good job and they're they're they never stop that's why I brought up Tom Brady right yeah what is he 45 now 45 46 yeah and he's the best in his position so yeah I wanted to actually through this because Andrew went through this process of going back into baseball and like does he have a mic because I wanted to ask I wanted to ask you a bit about like what were your first steps in terms of like getting getting back in and and competing at that level again how come his mic's not plugged in well Q&A I'll put you on the spot yeah no worries he's a good person to ask though so um yeah I have quite a bit to add to this Doug I'm sorry do you mind if I take a seat producer to proceed producer that was a flex move go ahead go ahead take a hike for a little bit Doug's gonna fight you afterwards you gotta be careful go ahead and ask your question again Justin oh no I so I was gonna ask you Andrew because you went through this entire process that he was describing about getting back into baseball and competing at like a high level in terms of a rec league so you did the same thing so what did you consider first yeah so um I mean first of all the audience knows I'm only 26 years old and going out there uh I imagine this guy excited to play the skill still there but your body's just not used to like it like it once was I mean think about when you're in high school you're training every day of the week and now where I'm at um not training at all and pretty much just going out there on Sundays what I realized was I was going to get hurt very quickly and so what I had to do was basically build up the intensity like you guys talked about the skill of it and break it down on the uh for each exercise so like running the bases uh throwing like just going out there and throwing out a net and just kind of building up how much I was throwing or how much I was running and that really made the difference for me so you just volume the skills broke up the skills yeah based on the position so I'm a pitcher I play the outfield I run the bases and I when I went out there and I didn't do that and I tore my hamstring and my shoulder was throbbing like the next day and one day and um so it took me like four weeks to get back into it so I broke it down and just kind of build everything back up little by little one day I was just throwing you know 20 pitches in the next day I was just picking it up picking up the intensity and perfect you you know it's wild is someone like you who actually has an extensive background in baseball is at a higher risk than me getting a person who's never played before and then wants to go play yeah because of the muscle memory and because yes because you know the type of velocity that you can put on a ball or how quick you could turn the bases or how you can turn the bat over to swing your brain will try and do that still where someone who's like it's all four and it's like uh their body's only going to kind of do what they're going to work their way up to that kind of force they got to work their way up to that and so they're less likely to get hurt which is not it's kind of counterintuitive because you think like oh I've been an athlete my whole life like I'm gonna get out there and I'm gonna play right away we're going to actually you're at higher risk because of your background and what you you know that your body's capable of doing versus the total green 26 year old who goes hey I want to try baseball never played my life like he's less at risk than well to add to add to that because someone might be listening but how does that make sense when you have a particular skill that you've learned in a in a sport it typically involves a type of movement and mobility that's specific to that skill like you know how to get down real low you know at an angle your foot drive particular way and this is all intuitive well all of that requires the capabilities to manage that skill now the average person who's never done that sport when they're turning the bases they just turn their body yeah not knowing that there's a way you can do it angle your body so they just do it in a way where they intuitively aren't going to hurt themselves so this is why it becomes a problem because you get someone like Andrew you know how to twist and turn you know how far back to whip your arm or as if I throw a baseball it's gonna be very stiff and whatever because that's what I do if I had your skill I'd like no I gotta bring it way back here whip it over this way boom tore my shoulder you kill those carnival games though that's I mean you guys all time every time one last thing to add to exactly what you're talking about is it's all the antagonist muscles they kind of have to get re-stabilized so like even if I was throwing with my right shoulder my left back was the side that was hurting a lot and it's because it wasn't used to taking that load it wasn't used to decelerating it wasn't used to a lot of that extra work cool and you know the audience needs to know that uh Andrew just he does our YouTube and he knows more fitness than your trainer does so yeah that's the staff that we have step your game up that's what we got here yeah our next caller is Colton from Nevada hey what's up Colton how can we help you oh how's it going guys what up all right I'm just uh first off just want to be that guy you know everyone says thank you and I do appreciate you guys I like the uh that little introduction you guys got makes me laugh at work when I'm at night shifts keeps me awake good stuff man I uh my question for you guys is I'm doing maps aesthetic and I I work as an underground miner over here in Nevada and my schedule is super crazy so I leave my house at three like in the morning I get home to the bus stop at around oh seven thirty so doing the maps like the aesthetic program it's it's taking me like an hour and a half to do the workout and so by the time I get home say hi to the kids and eat dinner and go to bed I'm not falling asleep till like 11 I know you guys are super big on sleep getting enough sleep I just want to know if I'm taking too long in between sets or if I chose the wrong program or what I got going on is this 7 30 at night 7 30 p.m yeah damn bro you yeah so I work swing shifts yeah you I think I work swing shifts so sometimes it's 7 30 in the morning 7 30 at night but it's always I leave it leave my house at 3 30 and get home at 7 whether it's or get to the bus stop at 7 whether it's a I don't know I don't know how you have so much muscle with that kind of schedule I think it's all just fake so I'll just chill I could just get back from the gym I'm on my days off so you're you're a miner on a sweet pump yeah you're a miner underground I'm pretty sure it's real yeah all right here's the deal you need to follow maps 15 yeah I just gonna say the same thing I'd say go maps 15 I think that right away is the better program do the advanced version in there obviously yeah yeah maps 15 and then if that's awesome the next progression that would be anabolic so I aesthetic is just a ton of all you and and and you don't need it does take a long time yeah for yeah you don't I mean run run maps 15 and see how good you feel off of that and by the way the advance is more like 20 to 30 minutes long so it's still not like super super short but I think that program is perfect for where you're at and then if you want more to that then I would go into anabolic after that aesthetic is just a lot dude that's it yeah it's a lot and I I've been kind of just throwing my own thing into it like the the nights I get to the gym super late it like oh well I'll make sure I do all my leg workouts because I got little tiny baby legs and so like oh but instead of five sets for back I'll do four sets here three sets there kind of just trying to save some time but I don't know if that was bad call or if I just made the wrong wrong choice on the programs I do like it like on days off I have all the time in the world such as I think you probably have a really high tolerance for workload and stress which is why you're getting away with what you're doing but it's way too much volume with the schedule like yours you actually get better results working out less you'll get way better results working out less so yeah I can't I can't wait to actually hear you hear you after you go through this so I dozen to send you maps 15 on us so we'll send that over to you and then I would love for you to follow back up with us you'd be a great person to okay to hear how that goes after you've been running it for like a month or so I think you should see see and feel a difference just by scaling back on the ball totally do the do the advanced version too by the way I want to make that clear so there's a there's a beginner version of the advanced version do the advanced version okay sweet awesome thank you guys you got everybody really appreciate it yeah what part of Nevada you in Elko little tiny little tiny minor town Elko what's what's the what's the closest is it near Reno that direction or is it more south like where it's like four it's closer to Salt Lake so that's like three hours away from Salt Lake just right in the middle of the desert no trees for a hundred miles the boonies good stuff dude oh yeah all right take it easy thank you all right you know what I got to say this again there's just some and it's usually blue collar people he's probably been doing it for years their capacity for stress and workload is so crazy yeah that it's so hard for them to realize I can just handle so much they just don't realize that they're overdoing it because they're like well I always you know well yeah I always do well when you when you think about working out you always think of working out to be more stressful or more challenging than your day-to-day life and work and when your day-to-day life is that high it's like hard to be like oh that's all I'm gonna do in the gym you know my work day was hard right now yeah same reaction but yeah I mean he's gonna he's gonna blow up especially care the amount of muscle he's carrying doing that kind of lack of sleep and all that he's gonna he's gonna explode yeah I didn't ask his age we didn't say he says he's got a family though right so is is he a dad did I did I read that yeah he looks like late 30s I don't know maybe 40 yeah in his in his question he says he's before you know when he gets home and hangs out with he's like I'm 20 oh yeah that's a lack of sleep no yeah that's a man talk about a serious schedule dude when I hear a schedule that makes me feel like such a wuss I know yeah I feel soft yeah right yeah they complain about my commute he's so tired just talking he takes a bus yeah fucking crazy I had to rake the leaves you in the deli oh man I'm too tired for this it's just too much it's like 4 p.m our next caller is Jess from Ontario Jess what's happening man how can we help you well um you know I I've been an avid lifter and a coach for many years now and I started off in in high school lifting not really knowing what to do developed an eating disorder from that um and just a whole bunch of bad experiences all along the way and went into college and started actually learning how to bodybuild to address my eating disorder and kind of a fast backwards way of going around it you know bodybuilding is not necessarily the greatest place for a person with an eating disorder to go into but um and then I just fell in love with lifting and I've got my exercise science degree been coaching pretty much ever since um spent the last about 13 years in the U.S. military serving as an army captain once I got over you know the whole eating disorder debacle and so I've had a good amount of bodybuilding experience um competed and then more of a military athlete type of background whereas I was always the person to go to for PT and you know how do I how do I lose this flub sir um and then after that um somehow I ended up on in Canada um you know apparently I like French girls and um and then uh started up my own fitness business up here um smash a strength lab and got into heavily into powerlifting which I really fell in love with and um I power lifted for a good eight years and then all of a sudden 40 years old years old comes along and it's like oh wow um my joints are just falling apart I got diagnosed with osteoarthritis and a um a hip injury which is kind of shut down the heavy lifting and so beans I'm an avid listener of the show my wife and I love to listen to you guys when we're on log road trips and whatnot I was like you know what I bet these guys wouldn't be able to chime in on some of the some of the emotional aspects of being a you know a really fit person all your life and then all of a sudden it's just like you got this huge roadblock that makes you go oh wow I can't do the same stuff I was anymore and you're just kind of a has been and you're just kind of going well what do we do now and I feel like a lot of other people will will benefit from that um because we have such a large population of you know this newcomers into fitness and people that have been in fitness their whole lives like myself and so how do we navigate the mental toughness aspect of like dealing with like well I can't squat 500 pounds anymore yeah this is such a good question and this is why this is really what you're highlighting is when I when I mention how fitness is this kind of unassuming but very powerful vehicle for personal growth that's what you're experiencing right now like you've already gone through some big changes with your fitness that we're challenging like going from eating disorder to healthy lifting and bodybuilding right that was a big shift and it required some serious personal growth well you're just you're going into another one right now and you know fitness will teach you a lot of lessons if you pursue it appropriately and if you pursue it and keeping yourself or your self-care is a priority because what you're learning now is well how do I do this without hitting pr's how do I do this without competing and driving myself like I did when I was in my 20s in my 30s and you'll figure it out and one of the things you'll figure out is how to enjoy it for the sake of doing it and you'll also figure out that you can have goals that are different like maybe your goals before were to get a 500 pound squat but maybe now your goal is to improve your mobility past a certain point or to be able to get into a position you couldn't get into before or to improve your stability for example or just maybe the challenges loving the workout for the sake of doing it like this is it's and it's not going to stop like this journey is never going to stop just if you meet people in their 70s and 80s who've been lifting weights for decades and decades I used to love asking this question of those people because they would exploit it would talk to me about like the different times their lives when they had to go through acceptance they had to go through what they thought about exercise and how it applied to their life and how they grew from it so you're going to run into many more of these these challenges as you continue to do this but you're going to grow the whole time that's just this really what the journey is all about i'm going to i'm going to tell you what what i would do if i was in your exact situation at this at this part of your journey um and because it reminds me a little bit of where i was just a couple of years ago as far as how i felt and what was on my mind um i this is when i got heavily into the mobility thing so i think this would be a great time in your life to become i mean you've been the the strong guy the powerlifter you've been the bodybuilder guy uh now maybe challenge yourself to be the the mobility guru you know and try and become that or put your energy your competitive type of personality towards uh improving you know your your range of motion and and joint health and stability and control and uh and just dive deep into that this is what i would do so that may not appeal to you you may not oh i don't want to do that but normally that's how i felt too which is what made me go that direction is like oh i was resistant to it i didn't like that guy i didn't want to be that guy but i'm like i know that the benefits that are there and how have i ever really gone deep in that direction i feel like you're at a really good place in your life that that might really benefit you the other thing that i would give as far as advice right now is this is when i find myself at at moments like this in my journey i like to find a a movement or exercise that i i've never really done or i'm not good at and go really deep on getting good at it so what a great piece of example would be uh for me at one point i remember i'd never really done a Turkish get up and and then that became like this major focus like i'm gonna get good at the Turkish get up and i'm just gonna i'm gonna break that movement up i'm gonna practice it and and try and progress it over time and and get really good at that i've i've never really done windmills like okay let me let me get really good at the windmill which encompasses also all the mobility stuff that goes into it and then also practicing the movement and so instead of being hyper focused on the strength or my body now i'm going to be focused more on movement and and that that allowed me to take my athletic competitive mind and shift it in a direction that was probably going to serve me at the place that i was in my in my current state yeah that the second part about what you're bringing up was what i was gonna uh get into even more so like for my own journey it was definitely i've been in that same situation in place where you know the workouts are kind of like i feel like i've just done most of what i could do in terms of like trying to go for my strength gains my pr's like i played sports i grew up with fitness is like a thing always uh but then i started to find out a lot of unconventional lifts a lot of tools out there like mace bells and indian clubs and kettle bells and there's so much skill to that and there's a lot to to learn in that direction and really for me it's always about like finding areas of discomfort um and so that could be in any direction of life for me it was obviously right here right now with me speaking this was a huge area of discomfort for me and i knew that there was opportunity for me to grow in this direction and i didn't want to but i did it anyways and this is just like sort of an ammo uh you know that i that i've found within myself of just finding those opportunities either rising to them or avoiding them um but that's that's all things you can find within the fitness setting there's there's a lots of opportunity for that whether it's mobility whether it's uh you know learning a new skill or you know you obviously have done the bodybuilding thing and and there's different pursuits in those directions um but there's there's lots and lots of uh areas in fitness in health um that you can kind of find like oh wow that sounds scarier that's something i would never do uh and i would lean all into that and and just you know it may feel a part that uh was void that that made you know encompass more of a holistic um perspective that you didn't have before yeah and that keeps it fun yeah all you know all of that keeps it fun the entire time because it's so fun to learn different things and to push yourself in different ways so i i love what you guys just added yeah embrace the suck and it makes it fun it really does like there's so many different skills and things you can learn in practice and you know maybe you spent the first half of your lifting career trying to make light heavy weight feel as light as possible maybe now you try to make heavy weight feel as light as possible right it's like that's another direction you could go so but it's it's going to be a journey you're going to run to more of this as you continue to get older but i hit that one right around your you know a couple years ago too i think we're all in the same age group so yeah yeah it's it's challenging for sure so like one the one option with using kettlebells is not something that i'm not familiar with i've i've branched off into using you know i've always used kind of a hybrid method of training anyway like we use kettlebells and um the prowler sleds whatever tool we have that is actually a decent training tool other than bosa balls we don't use bosa balls at all because those are just garbage but um finding finding newer techniques and different ways to kind of um like using resistance bands in combination with barbell training or dumbbell training has proven a fairly useful tool i think in terms of just trying to push the muscles harder but not really push the joints this hard and i wondered if you guys had any like perspective on that type of like unusual training methods for that type of thing well have you ever have you gone hard hardcore on suspension training before where you ran their entire program like olympic rings the olympic rings i got into that yeah so one one aspect that i'm gonna try to pursue is getting more gymnastics type training yeah there you go which is um you know a whole great new thing for me in terms of you know just body weight calisthenics and making just movements with the body hard um i feel like that combined with isometric training combination of cables and bands and then you know whatever barbell or dumbbell move feels good we'll keep that in the program and then just keep on development from there so you know my kind of new mission right now in life is just to try to you know branch out and see what i can do for other people that are having the same issues and are kind of like out of stock roads like well i used to be like super awesome and now i'm like super flat and so now we got to we got to get build over that hurdle so Arthur Brooks talks about the challenge that people go through when they retire it just i think is applicable here where they go from doing to teaching and they find those are the people that have the most life success so people who do and then never go to teaching they notice this huge drop off but the people who do and then as they get older they start to teach they find a similar purpose and meaning you know behind it but here's what i want to do because you have an exercise science background you obviously know what you're talking about i want to send you maps prime because i think that's something that'll be interesting for you to look at i'd love your feedback on it and then if you wanted something else i think prime pro um and performance would be too that might be valuable for someone like you would also consider symmetry for its isometric component too that's good good point i can't remember i bought a couple programs off for you guys before but i can't remember the one mobility one that i really like that one that you guys had probably like a prime pro prime pro or performance or something like that but we'll send you one of those and uh and yeah i'd love your feedback but i appreciate you calling in well thanks for having me guys i appreciate you guys you guys are doing great thank you thank you keep crushing it yeah that was uh that's kind of like uh all of us are going it's home yeah it's your duty i mean you stick to this long enough i mean you're gonna have to learn a lot of lessons about acceptance and you know what you know your relationship with exercise and your body and fitness because you get older things change your life changes and you can't just keep applying it the same way and maybe your ego used to work before now it ain't gonna work now and just get to learn the silver lining is you're never going to be completely balanced which means you there's always something to learn and to focus on that's different you just have to do a good you have to be uh very aware of like okay i i know i i hate doing this but i'm willing to get out of my comfort zone to now go in that direction and the hardest the hardest part about this is dissolving the ego because we we all tend to do this where we're getting camps and we identify as a and you gotta let go of that yeah is it hard that it's very hard it's and that to me is the hardest part of that i mean with his background and knowledge about that like you know doing all suspension trainer all body weight or all mobility guy i'm sure he has the ability to do that it's less about can he and it's more like will you will you put yourself in that position when you've become the bodybuilder strong guy and you've identified with looking away or being strong a certain way and now you're gonna throw all that window and now become this like super movement guy and mobility guy and maybe that was people that you made fun of yeah before and so that's a really tough place to go and but it's an unbelievably rewarding when when you when you push yourself in that direction you know in the spirit of challenging yourself in growing i think all of us should sign up for a marathon that's that's a really good thing guys i mean the jazzer size i'd rather do that i'd rather do jazzer size than a marathon we're leotards our next caller is peter from main peter what's happening how can we help you so um i'm training right now for a professional soccer tryout that starts in december 11th 10th and 11th and so i'm 24 years old playing soccer pretty much all my life i just finished your maps anabolic went really well but i heard about the trial and i was like okay i think i'm going to start transitioning focus more on soccer and i have your maps 15 program and i was debating on either starting that or doing maps performance i wasn't sure because of my busy schedule because i work monday through thursday 8 to 4 and i also want to be able to keep up with my soccer throughout the this month as i also live and stuff but i don't my main focus is necessary to get bigger is just kind of maintain so most of my focus is on the soccer on aspect of it this time but i guess my question is should i do performance or should i do maps 15 because i know there'd be three sessions throughout the day monday through friday or sunday and then for math performances three days a week so i wasn't exactly sure well you know what the question yeah you know why i like this question because you're a high level athlete obviously you're trying out for a professional soccer team and when you work with an athlete of your level a coach or trainer the first thing they look at is i don't want to do anything that'll mess this up okay so what i mean by that is you're already performing at a very high level and the bigger risk is that i have you do a workout program actually does that actually takes away from your performance because you're already so finely tuned at your specific sport yeah i honestly think maps 15 would be appropriate great that would be a great idea i wouldn't add anything else to that that's right mostly play soccer and then maps 15 is enough touch in the weights that it'll it'll write amount of stress and you say yeah busy busy schedule and everything else it'll complement it well won't add too much to what you're already doing with soccer so i think it's perfect and by the way we we wrote that in a way so it's a six day a week program but we wrote it in a way that you could also like push the two days together like monday and tuesday could go together so if you find there's days where you're going to play more soccer and a day like maybe you're off like i might go i might combine two of the days on my off day and then take the day off of weight training on my soccer day so you could also kind of play with it like that so it's written in a way that you could make them into you know a longer 30 to 40 minute workout or you can make it in the the six short 15 minutes and i would i honestly like the short workouts i like the daily short workouts better i think that the longer workout might be a little honestly i think it would might not be as effective for you and if when you do do the workouts do them after your saw if you do play soccer that day do it after soccer later in the day or whatever not before the only thing i would say is like if you're going to be able to pull and extract a bit from the mass performance would be the mobility day that's a maybe take one of those like per week just to kind of like go through the joint integrity and make sure everything's moving and connected um but other than that like just running the mass 15 is going to do you have here you have a performance already yeah you say uh no no he didn't see how to you say he was about doing it i'll have dug send that to you and you do have mass 15 right yeah yes i do so doug's gonna send you performance the only thing i would add would be like um if you want more stuff like um prime pro prime or symmetry post soccer and then symmetry post soccer where you're not when you're not in season but yeah really the big thing for you is peter don't there's a big mistake that young athletes at your level make is they think okay now i'm gonna go to the next level i gotta add a bunch of more stuff to what i'm doing and you what'll end up happening is you might actually reduce your performance so really like what you've done has already got you to this point so you don't want to add too much more you had a little bit and just be more consistent and that's about it adding a ton more it's like you know what's been working for you's been working so you don't want to go crazy with that and it's different now if i was talking to like a high school athlete they just started playing sport it'll be totally different conversation about your level like i said it's like we don't want to mess anything up that's the biggest risk yeah and so going back to what you're saying before so you're saying so because right now because of three sessions a day and i wanted to do soccer first should i just do like a 30 minute session of soccer in the morning and then do my training lifting after yeah sure okay yep you got it after we hang up with you you're gonna hear sal and i argue about this a little bit too so you can you can make sure you listen to that because i don't know if i fully agree on the every day necessarily because if you have days off of soccer i personally would rather see you do a little bit i can see either way i really could see either way yeah so i would go by how you feel so i would take both of our advice on that like he's saying 15 minutes every day for the six days a week i'm saying hey if you have some down days of soccer or the days you maybe take off i would go a little bit longer on the workouts and combine them and then and then take a day off take take time off on some of the soccer days so i i i try both try both and see what how your and what matters most is performance in soccer here i care less about you know how strong or muscle you feel and all that shit like right now it's like you're trying to get at the professional level right now so to me if i'm your coach i'm like hey how was how was practice this week the way we trained like did you feel better on the field did you feel worse on the field and then i would let that steer me in the direction of how i actually and then email us let us know if you made the team or not okay i definitely will that way we can take the credit you got thanks peter yes thank you so much guys have a good day okay so so you know why i said 15 every i would have had you asked him that question a year ago i would have said what you said the reason why i said every day is when we had a lesson year on the show and he talked about you know what's one thing you would have changed with your college training and what's he doing now and he talks about these micro micro sessions and just frequent training a very short like one or two lifts that's why i went the 15 minute every day well to that point change and then ramping it up okay so that added that later that would be fun for so if peter if you're listening to this make sure you do go back and listen to that episode with cori slesinger because that was such a good episode based off of that then and because he's doing three micro soccer sessions a day too right it wouldn't be bad for him to do soccer and then do one exercise after that do soccer another exercise possible yeah if possible if he's got access i like that that based off of that information from cori and to your point then it wouldn't be bad to actually look at the week of all the exercises we have and actually go like this if i'm doing three micro soccer sessions a day then i'm just going to do like one movement after it i'm going to train my soccer for 30 minutes especially with the suspension trainer you hook that up right there on the field yeah he blew my mind with that where it was like the opposite of what i would lead them in in terms of peeking them and then sort of like tailing it back off like in season versus he kind of like ramps them up towards the end of the season yeah but really it makes a lot of sense when you really think about it i think another point i want to hammer home is at this level because if you're like a fitness person or a trainer and you're listening to us and you're like what are you talking about 15 minutes a day he's a high-level athlete wherever i'm telling you right now the biggest mistake trainers and coaches make with high-level athletes is they mess them up yeah totally they mess them up like that's the and it's so easy to mess someone up performing at this high of a level like if i snap my fingers and added five pounds of muscle on this frame his performance would decline because he doesn't have that the same coordination and skill with that bigger body for example you ask the average person they'd say oh that would help him not really so really what you do when you look at someone like that you say all right what can i do that's not going to mess them up let's start there and then we'll look at you know how to improve their performance look if you like mind pump 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 justin is on instagram at mind pump justin adam is on instagram at mind pump adam and you can find me on twitter at mind pumps out this one's really important and that is to phase your training if somebody trains for a full year doing a bench press and they're always aiming for five reps if you compared that person to a person who did bench press where they did three or four weeks of five reps but then they did three or four weeks of 12 reps and three or four weeks of let's say 15 to 20 reps and then they'll throw on some supersets at the end of that year you're going to see more consistent progress from the person who's moving in and out and less injury that's another thing you'll see less injury as well