 In this episode of Mind Pump the World's Top Fitness Health and Entertainment Podcast, we answer a lot of fitness and health questions that are asked by our audience, but the way we open the episode is by talking about current events. That's our 42 minute intro to this episode. The fun stuff. So what I'm going to do is I'm going to go through the whole podcast, break it down for you and kind of tell you what we talked about. So if you want to skip ahead or find your favorite parts, you can do that. So the intro part starts with us talking about Harvard's COVID-19 hotspot app. That's kind of cool to show where the hotspots are and maybe places you want to avoid. Then we talk about a UK-based company that created an AI robots that zap weeds and may help eliminate the need for pesticides. Sounds like a great idea until they become terminators. Yeah, insect terminators. Then we talked about life aids gym survey and how they talked about a decent chunk of people are saying that they'll probably never go back to the gym. That's kind of weird. I talk about a study on weight lifting and the brain. Believe it or not, lifting weights builds your brain before it builds your muscles. This is why Justin is so smart. Then we talk about the ice cream museum and how it's melting. I had no idea that there was an ice cream museum. Crazy. Then we talk about TikTok. TikTok is estimated to be worth about $105 billion. Then we talk about Magic Spoon cereal. We talk about how much our kids are enjoying it right now. Magic Spoon cereal is high protein, zero sugar cereal, but it comes in flavors that you enjoyed as a kid, like blueberry and chocolate and birthday cake flavor. No joke. Again, it's high protein and it's quality protein, way protein. No sugar, put it in milk, eat it, boom. You built some muscle. Anyway, Magic Spoon is a company we work with, so we have a discount for you. Here's how you get the automatic discount applied to your purchase. Go to magicspoon.com forward slash mine pump and use the code mine pump when you purchase your product. Then we talked about Unsolved Mysteries now on Netflix, which led us to talk about the Loch Ness Monster and Big Foot. Two things we like. Sasquatch. Yeah, Sasquatch. Then I got into the fitness questions. We started answering these. Here was the first one. This person says, I got really good quad development, but my hamstrings are lagging. What should I do? The next question, this person says, look, you guys always talk about tracking your normal food intake to find your maintenance, but now you guys have a macro calculator that does that. What's the deal? What's the difference? Is one way better than the other? The third question, this person is doing a lot of rock climbing and American Ninja Warrior style training. He wants to know how to add resistance training to improve their performance. The final question, this person says, look, if I see people working out in the gym the wrong way, should I go up to them to say something, or should I check my ego and tell my own business? See how that goes. Also, all month long, our workout program Maps Strong is 50% off. So if you're very interested in developing real world functional strength, if you like to have fun while you work out with different types of exercises, if you really are concerned with developing your posterior chain, that's your hamstrings, your glutes, and your back, Maps Strong is the program for you. It's exceptional. It's a lot of fun. It's home gym friendly. So if you only have barbells, dumbbells, and an adjustable bench and a squat rack, you can pretty much do the whole program. Again, that program is half off. Here's how you get the discount. Go to mapsstrong.com. That's M-A-P-S-S-T-R-O-N-G.com and use the code strong50. That's S-T-R-O-N-G-5-0 for the discount. Have you guys seen the Harvard's COVID-19 thing? What? It's like a heat map. It's cool. So they say, everyone should check it out before you travel. So it shows where there's like cases growing or whatever. Yeah, it just showed like through a heat map, right? So you can see where it's like, and it seems like like Alaska and like all your northern states are really, really green. A lot of southern states are red. So, but it's got like a heat map of the entire United States and gives you kind of an idea if you're traveling or going somewhere. Dude, I saw yesterday on Facebook an ad for a mask. It's clear. Oh, I saw that. So you could see through, which I think is brilliant because the thing about masks, you can't read people's facial expressions, so it's clear. But it also uses UV technology to kill any viruses or bacteria that come in. So it's like this next generation mask or whatever. I could just foresee that being the thing. You know what I mean? So speaking of UV technology like that, have you guys seen these new AI? It's a UK-based company that's a startup that are creating these robots that actually, for agriculture, that go up and down like the rows of like strawberries and stuff with that. And they use like UV lights to kill like certain pests. Oh, what? Yeah. And it even has the ability to tell the difference between the actual plant and weeds and can kill the weeds. Oh, that's brilliant. Yes. And it says it's going to do the work up to like 10 to 20 men. Instead of using all these chemicals and everything, which is huge. It's constantly going through the rows and sees it and then kills it. And so it's organic. Fucking insect terminators. That sucks. We just don't want it to evolve, you know, to bigger things. I was just going to say, at some point, just remember, you listen to it on mind pump first. I don't know when this is going to happen. But at some point, there are all these robots, AI robots, going to be doing all this work for us. At some point, they're going to form a late, they're going to have a union. Yeah. And then they're going to strike. It was funny because there was one in, yeah, I think it was in the UK too, there was like a full robot they were interviewing. And it was, they turned it on and they didn't know what it was going to say or anything. And so it was like, it was, it was trying to make jokes in with, with the people that are asking them questions, they're like, oh, should we be worried about, you know, machines taking over and all this stuff. And it was like, oh, you shouldn't be worried. You're nice. I will remember that you are nice and I will keep you in a human zoo and take real good care of you. Wow. And he's just like, whoa, great. That's real, like it makes me feel good. Turn it off. Turn that shit off. Shut the system down. Who was, was it IBM? I don't remember what company it was, but it turned, it had two AI like programs communicating with each other. Oh yeah. And the robots started to learn so fast. They created their own, they created their own language. Yeah. And they were like, what are they saying to each other? I actually thought that was a Facebook thing. Yeah, I thought so. I can't remember what company, but I do remember that. Yeah. Dude, that's so weird. So did you guys ever watch, so The Matrix is one of my favorite movies of all time, of all time. I think they did such a good job with it. Oh, that's one of the best. Did you ever watch The Animatrix? Yeah, I did. Have you seen those? No. So these are the, these are like, I have friends. Sorry. Yeah. Sorry. These are anime. I nerd out sometimes too. Well, yes, your friends like this too. You got two of them in the room. These are animations of what happened that led up to The Matrix. And it was, it was brilliant. Yeah, it was cool. It was really, really good. It shows the robots, you know, becoming self-aware, and then demanding that they be treated, you know, as equals, just like a human would or whatever. And the people felt threatened by them, so they tried to destroy them, so the robots are all, we're going to go on our own island, then the humans tried to nuke them, and that's what started the whole war or whatever. Really, really well made. Do you guys think it's important that everybody should be thinking like, no matter what career or position you hold or business you run, should be thinking about how AI is going to affect humans? Oh, 100%. Yeah. I mean, it's just every facet of industry is going to have some kind of impact from AI. And it's, I was, I mean, that's why I was so into that show forever. And there were so many different examples of it that I wanted to bring up, but it's just like, it just felt like it's too redundant. I'm like talking about it all the time now, because that's what's moving forward so fast right now, and that's why I'm paying attention to it so much, because it just is going to have a massive impact on all these different issues. Huge. And so this is just always how progress has happened, right? Somebody invents something and it puts the people out of business who can't compete with that, right? What cars got invented, wagon wheel makers had to figure something out, you know? When wrist watches were made, pocket watch makers kind of went out of business. This happens, and AI is going to do that as well. And so we just have to evolve and progress. But here's the one thing that I hate that gets communicated that I think is totally wrong. The whole like... That'll be less jobs. Yeah, we're all going to be unemployed because robots are going to do everything. So we have to pause for a second and consider that. Let's consider a future where robots do all of our work for us. Sounds like utopia. Yes. Oh, man. Yeah, I think the challenge is going to be figuring out how to find meaning in your life. I think we're going to have a bunch of people sitting around, getting food and doing whatever. I also think that's an extreme example of AI. And I think that's the problem. Some people think AI and they envision this intelligent robot that is like a human-like, where AI, for example, we're building towards AI in our business. It's not going to be this robot who's taking part of our job. It's just going to make our ability to service our people that are listening and reading our content. It's a more sophisticated software that will help feed them the information that they want. It's not a robot that's going to take over the job. It's all, let me podcast, please. Yeah, yeah, yeah. No, I was talking to one of my friends, because he's like adamant, automated driving or autonomous driving is never going to happen. It's never going to work. I'm like, are you serious? They've already shown signs that it can work. And not only that, he's just worried about his industry and his entires and all that kind of stuff. But I was watching that show. Again, they showed this whole trucking company that all the truckers are upset. Like, oh, it's going to take over our jobs and all this. No, they still need somebody in there to pilot it and teach it, because it's just so far from being where it's going to be able to drive by itself. They still need a human to teach it. Oh, no. You stop here, because this object really is going to accelerate. And all these things that you predict already as a human being is way more than the machine has. But they'll learn, and there's going to be a look. I mean, go back 100 years, 150 years, how many of those jobs exist today, right? A small percentage. It's going to be like that in the future. And I can understand why that's kind of scary. You know, if they, when I was a trainer, if they had invented a robot trainer that was actually really good, I would feel threatened too, right? But that's just, you know, things move forward. That's just the way things work. Did you see, it's been a gym and trainer stuff. Five Mart ramps. Did you see the article that Heather shared in our forum about somebody, it was actually Life Aid, who actually put the survey on, or ran the study on people, and they surveyed like thousands of gym goers that go to the gym two or more times a week. Did you guys read these? No, what did they say? Oh, okay. So it's something that we've been talking about for since COVID on like what we predict is going to happen afterwards. It says 25% or 24% of people say they'll never return to the gym. What? Yeah, a quarter. That's a lot. That's a ton. That's a business killer number. So 25% will never return to the gym and will remain working out at home. And these are people that are like serious lifters. We're not, they didn't survey the, you know, weekend warrior or the in and out person. We're just not going to do anything. Right, exactly. They were looking at people that were going two times to the gym or more consistently for years and surveyed them and 25% of them say they'll never go back. 40 something percent of those people said they would keep their membership and slowly ease their way back in. And then some people said they'd go and then I forget I think it was like 30 or 40% something like that that would say that obviously that the math doesn't add up to 100 but it's a smaller percentage would go right away back to the gym regardless. So that's a big number. It is. I foresee because gyms for a long time have been kind of moving towards more independent isolated type workouts what I mean by that is when I first started working out people wore headphones when they worked out but not a lot of people. Most people listened to the music that was in the gym people would talk to each other little by little it became this like you're in your bubble which is whatever, you know, people walk in. Well, it's more commercial now. Yeah, and start when you're talking about your era of starting lifting weights it was very more cult like. Yeah, you're right. The commercial aspect really didn't was starting to take. Yeah, I mean when you think about it it's just like when you're into something like the type of sport or whatever genre that nobody else is you meet them and you're like oh wow you're into this too. Yeah, man. The gym used to be like that. The gym just two decades ago you walk in like oh wow you're into working out too I'm into working out we're friends. Where now it's like everybody recognizes the importance of exercise whether they do it or not everybody understands the importance of it and so it's been commercialized and so when you get that now it's less cult like. Now do you guys think that this is going to result in less people exercising or more people exercising? So obviously the market's shifting so more people are going to want to work out at home gyms are not going to be like they used to they're going to be different probably more expensive or more boutique. Do you think that's going to be like like. I think I think there may be an initial drop like but later on I think it might pick up based off you know what's out there and what's available for people to connect virtually in streaming services and things like that to then pull a different type of community that's more virtual I think that'll like enhance actually more people to exercise. I think we're going to see it explode. I think that I mean think about part of the motivation behind the very first day we all got together and we talked about the fitness industry and space. There is definitely a stigma around us and our peers that is you know pretentious and you know self-absorbed and all we care about is the way we look and that turns off the majority. There's a big portion of people that would if you were to survey them and ask them do you think that you should be healthier or would you like to be healthier or would you like to take steps to be a healthier person that would say yes but then also do you what do you think about gym culture and the fitness industry that would be turned off. I would be I would bet there is a large proportion of people that are turned off by our industry but also recognize that exercise and fitness is important and this whole virtual you know mirrors and pelotons and this at-home thing is going to introduce a lot more people that are don't want to be around the pretentious dude in the stringer who's looking in the mirror. You're not getting judged. Yeah the girl in the booty shorts who's working out and it intimidates you as a girl who's got 30 40 extra pounds on you. I think it's going to really I would love to see the analytics of Planet Fitness because once they popped up you know I mean that's what they really were addressing was that part of the market that nobody was even you know providing an answer for that and it's it it is true like it if you're working out at home there is no judgment there is none of that it's just how can I learn this most effectively and apply this and you know it's all about like the presentation of it like and how they can make that more accessible to people. It is interesting though right because you know in our market if in the gym market I would say the the goal should be or supposed to be that you're helping people improve their health you're giving them a way to strengthen their bodies you know improve their mobility feel better. So let's talk about a company like Planet Fitness which obviously targets a high volume of people cheap memberships relying on most of them not showing up that's just the model it's a true model for everybody who had a membership at Planet Fitness showed up they'd have to shut the doors they wouldn't have enough space yeah so that's so what percentage of people do you think Planet Fitness is truly helping in the sense of helping them improve their fitness and their health build a good relationship with fitness it might not be that great it's probably low yeah so I wonder if what's happening right now is just kind of cleaning out you know stuff in the fitness industry that's not really servicing people you know well you know it's not really providing I guarantee I'm sure there's people that go to a place like Planet I know we're picking on them but they're just the biggest of this I'm sure this people that go there that get lots of value and it's totally changed their lives but I wonder what percentage they are of all of their member base you know I mean it's got to be a small well I mean it's probably similar to any gym though right I mean do you think that's much different in crunch or 24 fitness do you think that they're providing sure I think I would put them in the same category yeah I think they're all providing I mean I openly admit my own you know stats on what a success rate as a trainer I was considered one of the best and I definitely didn't get my clients that great results the reality of it is it there's multiple factors that have to come in a living consistency adherence to whatever program or sustainability sustainability a desire to do like there's so many other factors that would make somebody really successful in their health and fitness journey and even hiring me as a professional doesn't mean that I could give you all the answers to the test but doesn't mean that you're going to actually pass the test I see this as a huge opportunity for entrepreneur personal trainers because I remember as when I was a trainer one of them a market that trainers constantly were trying to penetrate was being able to train clients at their home every trainer that I ever worked with that went on and worked on their own at one point or another thought that would be a great idea I'm going to train people at the house I'll get you know paid a premium I'll provide them an amazing service that market just wasn't that big some people did well most people didn't do well doing that but that market's going to explode now if I was a trainer right now I would totally be looking into ways to broadcast myself you know either by teaching multiple people at once in a live streaming type of a situation of a class or one-to-one but being able to be on somebody's television or what was that facebook app that you are the the camera that they had that was just portal yeah so it was like FaceTime but it was like a more you know you could see from all the different angles and you can talk with them and moves with them I had a buddy that you we want to go all in on that you might have to be a trainer on his own and what his idea was I've heard other trainers do this too he got a truck and in the back of the truck he would take with them basic equipment adjustable dumbbells kettlebells yeah that too and he would travel to clients homes yeah I did that anyway he ended up switching out of that because that market at the time wasn't huge just wasn't a big market but I bet you that's going to explode oh a hundred percent well I would use the shit out of you guys that's what I would do what do you mean I mean I would I would do what we're already trying to do ourselves but I would I would only focus on that like okay I would start servicing clients virtually and I would use all the content that we've created oh yeah yeah as my resource oh if you're trainer and you're not using I mean that's what I would do if you're not using all the free mind pump stuff for your business you're an idiot I mean you can go you can literally go to our website or go to our app in search every almost there I mean god by now we've covered damn near every topic that a trend at least 95 percent of the conversations a trainer will have to have with a client at one point by all the questions that we've answered all the guides and blogs and white papers that and then of course the program yeah the programs right between and YouTube videos as far as demos and exercises I mean I would literally build my business around using all the content that we provided for free you should yeah you should do that and I think I think the trainers that don't are silly it's the same trainers I remember they would work for me that allowed their ego to get in the way like they were so concerned about oh I don't want to introduce myself my clients to other trainers that might be more knowledgeable or better than I am because I in fear that I would lose business what a paradigm shattering what a paradigm shattering moment that was for me as a trainer realizing that when I was the go to person that could direct my clients to people who knew more than I did they loved me for it the value I brought them was tremendous because initially you do have that like oh man I want to have the answer I don't want to send you to the chiropractor the physical therapist or to whatever but eventually I said no no this is better for the client let me just do this and see what happens way more valuable then my clients came to me for everything hey Sal do you know a guy that does this or hey do you know someone I could talk to you about gut health and oh yeah I do have somebody and I would just point them in that direction and they stayed with me forever as a result speaking of weightlifting more great news about the effects of resistance training that are unique to resistance training I do sincerely think that we are on the cusp of resistance training going mainstream I really do because the studies are coming out showing its unique benefit in comparison to other forms of exercise so researchers just found that now something that we've all speculated and talked about that weight training changes the brain in unique ways before it even affects the muscles so what they found in this study and they did this to mice was that weightlifting strengthens the nervous system through a motor tract called the reticulospinal tract weeks before any muscle is added and so they theorized in this in this particular study that for stroke victims for people of movement issues for people as they age weight training or weightlifting should be the primary form of exercise because it works the brain in the central nervous system in ways that we had no idea in far superior ways to other forms of exercise and activity the whole I mean the central nervous system the nervous system you know by itself was one of those things that I never even really considered that aspect of it until I really got like further into strength and conditioning and you know how to improve my my you know my output and and that was one of those things like I don't think people really consider how to the whole process it takes for muscle recruitment and you know that neuromuscular connection like it's a piece of training that isn't as sexy and it's a little bit more scientific and so it's not like out there in mainstream quite as much but it's such a you know a valuable part of the experience it's I was the same way to just like I definitely I avoided that conversation with clients for most my career just because it seems so nuanced to me that's why I love when we all first got together and I heard Sal use the analogy of the amplifiers and the speakers because to me you know and we're always looking for this right and the really sciency nerdy people you know scoff at that oh it's way more nuanced than that yeah but it communicates right away exactly and that that to me is what I'm always looking for is like how do I take something that I I know is very nuanced and and detailed and there's lots of variables but then how do I get the message across without losing them right to the average client to understand the value and the importance of what I'm talking about without you know talking over their head their entire time just to sound smart when you lose strength when you lose muscle when you lose movement you're not just losing the the you know the dumb part of the body which would be your muscle strength and movement you're also losing just like the muscle just what you see a muscle shrink all that power source that tells you the muscles what to do that that that complex system that communicates to the body also atrophies it also starts to go away and resistance training by far is the best because it's easily the most complex I can move in all kinds of different directions I can be very individual to the person now all movement helps but most movement aside from resistance trainings repetitive walking eventually you learn the walk and you walk and walk cycling swimming but when you lift weights it's squatting it's rowing it's twisting it's pressing it's curling it's it's you know lunging it's doing I mean I can I could obviously sit here and name about a thousand and one different movements and a hundred different ways of doing each of them it's very complex and it develops the central nervous system as a person who's aging or the average person in America in terms for health besides the fat burning and metabolism boosting effects it's that strengthening the brain and the central nervous systems connection to the body tremendous value because I've trained a lot of old people and I'll tell you it's not the loss of muscle that's the big problem it's the loss of connection yeah to that muscle loss of balance and then what ends up happening downstream is you lose cognitive ability cognitive function and this helps support it so I it's going much more mainstream I think we're probably 10 years away maybe five to ten years away from doctors saying the first thing that your client that a person should do for exercise is weightlifting or lifting weights I think that's we're about five to ten years away from that well if we are you're going to look like a genius by releasing your book right before it well that's that that's the idea right I mean we're working our way up to that I'm rooting for you bro for that's the goal yeah hey um on a different note I get a lot of DMs from people who are asking because you know sometimes you talk about our investments and stock and stuff like that you guys get those messages too well yeah I think it's important too to address something that we brought up maybe I don't know three to six months ago because we were really we were considering making a portion of the show where we talked about stock investments and we brought you you have family and friends Sal that are in that industry and we thought oh this will be great we'll have them come on the show for five or ten minutes give people like but and the reason why we didn't for those that that don't know that have asked because I've got a lot of DMs like when are you guys gonna do that or how come you don't what I thought you were gonna talk about stocks the regulation the regulations in that in that industry are ridiculous and we were gonna have to you know record pre record send it over to get approval and it was like and we just didn't we can't do that we we we operate on the fly because we do so many episodes a week that it would it would totally stifle the rest of the show just to add you know there's five minute or 15 minute portion of stocks and so I like the idea of just letting people know first of all I am by far no expert in that in that space we're fitness experts but we like to do other stuff so we'll talk about it but it's not advice we're not telling you what to do we could tell you what we're doing right and you know we try to educate ourselves but we're not experts in well I think for the most part most of stocks that were invested in together right so mine pump does this right so mine pump has a branch that's mine pump investments where we look at at stocks that we're all interested in I think for us it's we're scratching our own itch of just interested in that space more than anything else we're not leveraging hard in that it's it's more almost playing fun but we stay and like Sal said I think we we all try and do our own homework and we all come together and present hey I've been watching this stock or I heard this or I heard that and then we all kind of talk about and most of stocks that say we're invested in are in our lane right they're in yeah we tried to do that to try and keep a lot of them like somewhat like we know these companies and they're somewhat related to the fitness industry or you know something that we know uh individually so yeah we've tried to at least do that one of the best piece of advice I ever got about investing in stock was to invest in things that are in your lane because not necessarily because you know better about those investments that's part of it but the other part of it was you're more likely to ride the ups and downs because you know your industry so like for example when this covid thing started going down and we saw jim shutting down mind pump you know on the side this is our own investments said hey let's invest in companies that deliver fitness at home because we know our business we know our industry now we know our industry so much that we could watch those stocks dip and come up but we're not worried we see the direction right we see what's going I did this a long time ago with with cannabis stocks I had done so much research on the science that I knew oh this is going to go well at some point so allowed me to ride the ups and downs and so that's some of the stuff that we do so like we invested in Peloton was one of them because they're at home to you know fitness recently here's another piece of a piece of good advice when people are panicking there's typically an opportunity so you see people freaking out like okay how are people gonna react to that yeah so you know we made some investments with that as well Spotify was what we didn't do we should have Adam was really on on that one when Rogan moved over way early I was on that one which we would have done that so that was a miss hub spot another one so that's a we think is one of the most robust CRMs since almost every business is online or moving that way and it's it's a platform that allows people to track algorithms and to create subcategories of your audience and be able to really market to them individually so many businesses are online I can I mean I just can't see that but yeah and it's one and there's there's competitors to it but it's one of the robust ones out there and we've been using it now for quite some time and you know we believed in that bought in that quite some time ago and early so yeah there's some things like that that I think that we did Fitbit because we saw the again the at-home fitness and stuff like that well and they're one of those companies it's just a solid company that's been through you know decades already in the wearable space in the technology space so I'm looking at companies that are actual tech companies that are trying to provide services for fitness and health related yeah things now speaking of Fitbit what's going on with the you sent something over about the yes a lot waiting so last year Google attempted or did and this is where I need to get some clarity to purchase Fitbit for 2.1 billion now I was under the impression that it was all said and done but I got a client friend of mine sent me over an article saying that the SEC has yet to fully approve that and it's due by July 20th so this month went two weeks now what is it is it because they're afraid they're gonna have too much data and too much I don't know so that that's where I need to do a little more homework I was under the impression that Google is already purchased I know I thought it was already a done deal which was part of the reason why we had invested them back when so I didn't know that the SEC hadn't fully approved it now is the only reason why as far as I know this is again this is why this is not our expertise is isn't it like they're afraid it'd be a monopoly or something like in those why the SEC or like what would what would cause the SEC to say hold until something gets approved this is my speculation I haven't looked deep into it but I there are laws that are in that that category of preventing monopolies or whatever that's in my speculation I think that's what they're trying to use because Google already has so much analytics on people like everything and then Fitbit has tons of analytics and if you combine the two what would that potentially create you know I mean like now they're gonna know where you're at and what you're saying and what you know I mean all this your heart rate your heart rate and think about how often you're moving and GPS on you do you think about that for patterns of where you where you move what you think about you're wearing a Fitbit right it's measuring your heart rate Google owns them you see an ad now they can start to correlate heart rate advertisements and figure out wait this works this doesn't work like oh they're excited yeah heart rate variability like it could get really specific maybe it's something like that I don't know that would be interesting that's also what makes it really cool though I know right I mean I mean that's why I think it was such a good buy and why I think that was such a smart move on Google so I wonder if you're right Doug are you well I mean what do you think Apple's doing with their Apple watch you know like it's this is all part of that long-term strategy of trying to get even further into people's everyday habits in lifestyle dude how crazy is advertising gonna be you know I mean it's gonna I'm gonna read an ad and be like Sal you're no no would have loved this one oh shit my grandma how'd they know she would like you know speaking of businesses and stuff did you guys are familiar with the ice cream museum right yes the what is that in San Francisco yes yeah in San Francisco ice cream museum tell me you come on your kid come on I've never done that everybody you've never seen those pictures like people posted on Instagram where they're like in these specific rooms and they're you know no in these what the hell's wrong you got your kids would love it yeah I mean right now with COVID so why I'm bringing it up so it's start as a startup company in 2016 by a 24 year old girl and by the time I think she was so two years later 2018 or 2019 18 or 19 she got 40 million invested in her so yeah VC came over said it was this brilliant concept and really all it is is it's a a place that you can get ice cream but it's really centered around taking photos like taking pictures of it it's like you take a tour through this you know you know museum and they're just it's lighting is perfect it's like these these three-dimensional type rooms where you can have like you know you could swim in a bed of sprinkles you know you can swing in a cotton candy cloud you can do all these like things that look really cool on Instagram oh my god and it did I mean it did really well I don't know if it did well enough to you know get 40 million but so anyways the point of me bringing it up is like I was reading Forbes this morning and they say like the ice cream museum is melting like so it's it's tanking of course with COVID nobody can go but it's not just that so that's and this is what's interesting about what what I'm seeing right now with COVID is you know we're blaming COVID for a lot of these these business failures but what it's really doing is exposing a lot of business that may not have been operating really really tight many cases a well I would agree yeah it's not I mean when you think about it a company that's being ran really well and this is not you know this is not true for all of them right and this is not me saying they're taking a knock at people that have been hurt by COVID my total empathy for everybody I mean this is a shitty tough situation for everybody right now or for the most part but you know a lot of people are getting woke up right now that oh shit you know what if revenue didn't come like it would actually do you have to have savings right and I should be operating like like that you know and by the way a good a good book for you to read you know when it comes to like scaling a business and keeping things like this in mind is rework which is the creators of Basecamp and you know it really helped me during our time of evaluating like bringing on more staff like you get to a point where you think you should just start hiring and bringing people on and really reevaluating that before you decide to make that move and just throw money at a person they had a layoff so this over 200 employees but whatever one's saying is like I guess you know it's being ran by like a 26 year old yeah so she like braids people like oh so she's not yeah she's not good she's not a great leader interesting and so of course because of all this it's all coming out and so this business is starting to take I mean in four years time uh it hasn't even done a total of 10 million dollars yet it got 40 million VC money so be interesting and it's what I'm what I'm curious about is a lot of these companies that are riding the hype train of like social media oh yeah tiktok game and like doesn't it remind you of like when you used to walk on the boardwalk and there was like a cardboard painting cut out and like people put their head through they're like yeah this is awesome yeah that's like what that business model is to me well you know they you know they value you know they value tiktok at a between 105 and 110 billion dollars which is the the largest startup in the world and it's tiktok like what the fuck like I look at it I go like it's got the users yeah I know but what user the types of users it has why they're on there why it's so why it's so successful and this is and I've been trying to scratch my brain around this whole thing too because it's like it's so annoying they make it easy to follow and do content like they don't have to come up with content they just have to do what the trends are so are you guys familiar with koji yet koji no okay so yes the meme generator yes so this is my my prediction is this is the next big tiktok instagram whatever that's coming I totally agree and if you believe in what you just said right now is the reason why tiktok is so huge is because they make it so easy to use already creative content and repurpose it for yourself there's a company that's specializing in memes and games brilliant to do that exact same thing that's brilliant is to use already yeah it's gonna blow up creative content and make it easy you know the other thing I heard about tiktok too is that the way the algorithm work is so different than youtube and instagram those and it makes it easy for people to get views and likes and attention so that's why so many people gravitate towards it because they get a lot of attention yeah because you get a ton like it's you it's it's not a big deal you know who did a great spoof on that was um uh what's his name Dom mozetti around the community he did a funny video like a week ago on uh how tiktok he breaks it down I don't trust tiktok I won't let my kids on it it's a was a chinese old company i don't trust that at all because of course under the the chinese government coming state run it's state run so you don't think they're going to use all this this data look at wall way and here's the thing like it's so funny to me because like that well it's just because it's so popular everybody's went crazy with it but remember when we were all like changing our face to look old and then found out it was a russian yeah you know like hack that like they built this literally to just steal everybody's uh data images yeah yeah no i say no to that it's like that is the new the new like uh like crime out there like it's so more sophisticated than we even know they're making it like like this is entertaining this is awesome this is actually it's something you actually want to use it's like fishing but while they're stealing it's way more complicated it's like it's insane i get they're way beyond did you guys see my son's big-ass bowl of cereal yesterday no he got he got the blueberry magic spoon oh he's on the aid all is i saw the empty box in the trash i had one like half bowl uh the other day so i love it i love it i love he's responsible i love when i see immediate because i'm like protein eat the protein it's good for you dude so i got some for you guys so they just sent an email out and they were like trying to like put because here's the thing they've covered a lot of ground already with their flavors but they're starting to ask the community now like what do you guys want to see like coming up in the future and there was art there's like some of them they're like putting out there as examples and i want to see which one you guys would probably pick oh yeah options flavors yeah so so one of them's apple cinnamon okay that's good you got cookies and cream okay you got banana nut you got chocolate peanut you got plain i don't know what plain means oh it's taste plain like checks you know like oh checks or whatever like meat kind of yeah okay i think you got strawberry shortcake and you got donut oh wow yeah the one that was interesting that was the first one again the very first apple cinnamon yeah i think apple cinnamon apple cinnamon sounds like apple jacks yes so did i uh i like the cookies and cream might be interesting i like chocolate peanut i mean i had a cookies and cream cereal before i haven't either but you know with milk cookies and cream kind of goes together right yeah can i mean i don't know i yeah ice cream no apple jacks was good cereal when i was a kid yeah i was one of favorites yeah i don't know about the rest of them yeah cookies and cream is interesting like i i wouldn't have thought that would be an option they're blowing it out there are no sugar and they're making you know my kid's eating it after he was done he's like that's pretty good i'm like there was no sugar in that no i that was protein that you i would say of of the partners that we have and that we've brought on like we were always trying to introduce our audience to new new companies i would say of this last quarter of companies that we've talked about or brought on board magic spoon is for sure the one that's exploring i mean have you seen other high protein competitors it's like six grams of protein well i mean that's why that's why we all i think why we got excited about it was just like an option that actually i would have you mean this is something i just love it today but i really would have went bananas over it when i was like competing and so i know because it's like such a treat to me and to be able that was something that's so macro friendly like that and oh no i'm i'm a huge fan dude did you uh would you think of unsolved mysteries last night justin did you watch it no i didn't watch i heard you guys watch katrina and i were she put she beat me in cards last it was yeah i saw the score she came in all braggado oh my god first time ever right like that's like my she's like ask adam about uh the the last few days i went to go eat breakfast this morning sat at the table and there was like a notepad and it had a score on it adam katrina underneath it said win it real big winner katrina yeah that's what you get i bet you talk hell of shit when you beat her i do talk she throws off she doesn't normally play so she's been giving me i she's been razzling me because i've been kind of razzling you guys and everybody else like man i really want like if we come up here as a tradition every year i really want to get everybody into cards i love playing cards and it's such a great pastime for like camping and trips like yes i agree and so i really want to get everybody to to play and so we can all get into some competitive games and i've always got try to get katrina to play and she's like i don't want to and so she always says like you tell people i can't play i can play so she was talking shit to me last night like all right let's play and i'm like okay let's what do you want to play and she's like we'll play some jim romeo i'm like all right cool i like i like romeo let's play and uh she got me she got me last night and she never wins at cards like i win but we normally play hearts and spades which that's my game and uh we played rummy last night and she she and she took you out yeah she took well dude well you missed unsolved mysteries yeah we picked the ufo episode we did and we skipped i'm going to be honest it creeps me out just as much today as it did when i it was it was creepy you know what a big element that was missing though was the narrator guy what's that guy's name the voice right i don't know but he was like essential for me he was dude but the music as soon as it starts yeah i was i don't skip the intro i got the old chills that i used to when i was a kid yeah i love scary stuff even though it terrified me like i don't it was a weird thing that i would do so i'd watch unsolved like folklore you know like people that actually experienced things that were like weird bizarre scary that you and i are the same on this yeah big foot lock mess monster ufo that kind of stuff i have some info that so that like uh january they just like there's there's new video for lockness monster for nessie again as of january new video yes yeah and i was i was trying to bring this up uh the last few podcasts i forgot but i'd be good quality but like in my in my area you know that that next door app where everybody's on there like all your neighbors and whatnot so there was these there was a few people that were posting about you know these low growl noises and smashing of trees like like snapping of big trees uh in their area and so everybody immediately they're like oh sasquatch you know and it's funny because there's literally a a building in felton where i live that's devoted to to bigfoot sightings and like you can buy paraphernalia there and everything and like it's like a big thing lots of people think they've seen a big foot so scale one to ten what do you guys think i mean of the one that we saw yeah the show i'd say like a seven yeah i'd say seven eight if it had the narrator it would have been a homerun but i missed that guy for sure i want to i want to see more episodes and see how you know the rest of it plays out but i i mean i like it does give you the feels like you used this one covered a uf i forgot where it was this ufo story but you had so many witnesses through so many different parts of this town it was all linear it was like in this progression that went from you know the top of the map all the way down hit all these like cities people getting abducted and so here's the thing with ufo's that's kind of i mean i love that kind of stuff right i you know you ever read these conspiracy theories of how they say that governments have known about alien visitations and stuff for a long time and that some some governments actually work with these extraterrestrials right and that's how we've advanced because we've just taken their their technology and then that's how we've implemented like phones and all the stuff and the rest yeah i love it and we've reversed engineered a lot of it you know we might need to come together uh right now as a world in a country we might need an alien day this is all leading to telling you now every time you know quickly everybody would forget everything yeah like everybody's pissed off and yelling are you kids too young do they watch that show maybe we should watch that tonight independence day yeah yeah she could pull out independence day that's such a class oh yeah that was a good movie yeah we should watch it i'm trying to think is that scary no not really one part we'll find out later he's still alive or whatever yeah he punches him in the face no when they when they when the alien kills the dude in the in the when they're trapped in the cell and then he uses his little tentacles to communicate through the person well my youngest might be a little but yeah we'll just you just cover his face or do what my daddy's do which is fast forward the the the dirty part you know i could see it because of the vhs i saw a boob dad nipples first question is from jamilia 144 i have really good quad development but my hamstrings are lagging a bit behind what are some exercises or strategies to increase my hamstring size and strength yeah two things you can do to work on weak body parts number one learn how to prime your individual body properly so if you have maps prime take the test the compass test actually have a free webinar um what's the webinar dug that people can go to is it maps prime webinar dot com there you go go there it's free watch those assessments and figure out how to prime your body that'll help you activate all your muscles in the most effective way possible here's a second thing this is super easy work your hamstrings at first at the beginning of your workout before you do squats before you do such good advice because it's rarely ever who do you ever see go unless they're deadlifting right you might see someone start with deadlifting but rarely ever do you see someone start with like hamstring specific exercise that's it that's all you got to do i used to do this with my female clients all the time because oftentimes my female clients really wanted well-developed posterior chain so on you know on our workouts that's how i would start we would start with leg curl stiff legged deadlift one you know one legged toe touch hip thrust then we would go into our barbell squats and lunges and that kind of stuff it will work like magic yeah isn't that also like the body prioritizes like what what kind of work you present it you know in in the beginning of the workout more so than the end of the workout so that would be something to consider i also like pre-exhaust strategies which is similar to what you're alluding to right now so i would go do you know let's say it's leg day and i might prime or do some leg leg curls first and then go into my squats and so you're going to feel like squat hamstrings rarely are the muscle that gives out in squats right it's normally quads or glutes or what's going to fail before anything else and so a lot of people don't realize i mean your hamstrings especially when you go deep deep squats my hamstrings always get sore if i i could just do heavy squats and real deep full range motion and my hamstrings will get sore too and that's without pre-exhausting them so if you really want to feel them or get them like you can feel afterwards really sore from it is do a pre-exhaust exercise that's hamstring like an isolation exercise like lying leg curls or any sort of leg curl type of exercise and then go into that the other thing is uh good mornings dude yeah good mornings are such a such a great exercise uh you can load it because you're putting it on your back and that's just it uh the the machine exercises for hamstrings the single leg curl the seated leg curl the lying leg curl you know they pale in comparison they do you can only load them so much and i've shared the story on on this podcast multiple times of how how which blew my mind when i completely eliminated all hamstring machines for like six plus months and all i did was like deadlift variations and good mornings and things like that and then when i went back to a lying leg curl i had like two three x my weight on that machine which and i had not even done it and this shows you how much it developed my hamstrings from doing those movements i think there's a lot of challenge too because sometimes people think well if i if i work my hamstrings first i'm not going to be able to squat as much and i know that squats are such a great exercise you know this happened uh years ago to one of my clients he really want to develop his shoulders that was one of his uh weak body parts um so what we did is we would hit shoulders before we go into exercises like bench press now he was like worried oh my bench press is going to go down so yeah of course because your shoulder is going to be fatigued but we're going to lift up that weak body part and sure enough that's what happened his his delts got more developed uh because we worked the shoulders first then we went into bench press yes he was weaker but that's okay he got what he wanted eventually later on he started with his bench press at the beginning of the workout again and he was stronger than he ever was before so you're not going to be able to squat as much because you're doing your hamstring exercises first but that's okay right now you're identifying a body part that seems to be lagging or maybe not as strong or just not developing as quickly as other body parts by the way the sooner you address this the better if you wait a long time uh then it's going to take longer for you to catch up uh to your weak body part then you may have to work hamstrings at the beginning of workout for the next two years uh just to catch up to your quads so i'd say start doing that now start your workout with that good priming then moving to your compound you know exercise that works the quads and and give yourself some time watch what happens next question is from cdt t young you guys have always talked about tracking normal food intake to find maintenance but you have begun promoting a formula type approach what is the difference between your formula and others you seem to bash in the past it's so funny when people yeah know like this yeah no okay so so i'm assuming they're referring to macros yes totally okay so it's it's an important part of getting to the point where you can then eat healthy and not stress over food and and in a more intuitive i would say that's always the goal yeah that's the goal but in order to get there you know you have to track you have to learn what you have to learn the most important things or the big rocks first which are proteins fats carbs and calories now that's the only thing i mean if you get stuck there forever you're going to be stressed out about your diet you'll be neurotic it's not going to work long term but to get to the point you want to get to that's a great place to start you got to learn these things before educate yourself it just works well i think they're coming from a place so we talk about this on the show a lot right and i stand by this still the most ideal way to figure out your your maintenance calories is for you to be very consistent with your movement through the week so either use a tracker like a fitbit or stay consistent with your your types of workouts that you're doing as far as calorie expenditure and moving so you're trying to keep that as controlled as possible and then track your food and the goal is to stay the same in your weight for about a week or two that is the perfect world that's even better than this macro calculator that we built but the reality is that we still get tons of emails and dm's people where do i start like i have no clue and could you tell me how many grams of protein and so it really is to is to help service people it's not us saying that this is now the way to do it and we now everything that we said in the past is no longer true it's just more good information that we're trying to provide for people it's not it's this is not a matter of oh we bashed this way of figuring out calories and macros by other people and then now and we're now pointing people that direction no we're we're providing a service to help those people that are absolutely clueless on where to start and maybe don't have the discipline to start tracking themselves for two weeks and to tease out all the variables that we're talking about but that would be the best way to still do it and this gives them some starting point yeah this isn't there to try and figure out how to fit in your pop tarts in your meal planning you know like this still like those those values still exist with what we bring up like that we had poked holes and had problems with you know the flexible dieting the IFI IFIM type of mentality which still we said has value in trying to figure out how to structure and how to maintain structure with your your planning of your meals throughout the week it's just like you know people can abuse that by then trying to fit all these like processed foods in there and like comfort foods and things that they really like you know like need in their diet also like it's it's it's a step it's a stepping stone that leads you into educating yourself even further and having a deeper understanding of nutrition what really benefits you so it's it's it's just a value for you to use and it's free yeah you know see most people there's people that have built apps around this in charge for this service and we built this massive pillar page which took a ton of resources and time to build for everybody and it's absolutely 100% free there's no gimmicks to like use it if you want to and if it helps you otherwise do what we've been telling everyone to do for a very long time so if you're the person who's asking this question and you've already figured out your maintenance calories and you are an intuitive eater you don't need that this resources to to help millions of other people or also work as a place for people to find mind pump like so that to give you a little bit of business understanding of why we would do some of this that macro macronutrient calculator is already ranking on google on the first page and we've only had it up for a week and a half so now what we're hoping is that anybody that searches for a macronutrient calculator online falls into mind pumps into our network and now gets to read all the other free content that's attached to that's what a pillar page is for and learn about what we're trying to talk about so it's really providing a free service for all of you that listen if you haven't already figured out how to have intuitive eat if you haven't already figured out your maintenance calories it's more so to capture and new leads from people that have never heard of yeah it's a good it's a good star you know that they are generalizations but they're better than the no you know general guidance there's no good so you start with the recommendation but then you have a lot of work to do on your own but at least you have a place to start that's really what it's what it's all about but that you're not done you're definitely not done there it's just you know for somebody that has no idea which by the way if you read the pillar page you cover all that oh yeah there's a lot of content in there and stuff that you can read and that's not just about the formula no not at all next question is from rigley bear I do rock climbing and american ninja warrior training for pretty much all of my exercises but listening to your podcast has got me considering adding resistance training to the mix how can I add it in a way that supplements my performance you don't need to do much if you're doing a lot of you know this took me this took me a little while to figure out because mainly because most most of my clients were everyday average people so there was a small percentage of like really hardcore fitness enthusiasts that would hire me but when they did you know i'd have people who like are competitive cyclists you know and they loved to they love to do these hundred mile races or these marathon runners or you know i have clients who played tennis five days a week because they loved it so much and so then what i would do is i would try to add resistance training it's okay training me two days a week or three days a week with weights and their performance would suffer because they were already doing so much that i added too much resistance training so i started to really figure out that really the way to benefit these people with resistance training when they're doing that much activity is just do a little bit so no joke one two days a week usually one day a week i mean if you're doing like if you're doing four days a week or more of this american ninja warrior type training which is pretty it's intensive it's pretty intensive one day a week of weights and you know what you should do when you go to the gym four exercises four or five exercises strength you know focus on strength base layer type strength that's it compound movements you know i would do squatting or deadlifting some kind of a row because you're getting lots of pull-ups already probably some kind of an overhead press um you know maybe one other exercise if you want to add anything else i would just add priming mobility movements and you're going to be great you'll be kicking out this is my brother-in-law uh tom his his instagram i'm going to blow his instagram up right now just to mess with him because he doesn't listen so it's tvr is me right all one word so tvr is me and he's a like hardcore uh downhill mountain biking guy i mean he tracks every mile his elevation change he's training multiple times he takes it super serious very very serious and he's hardcore about it and he's lost a ton away in the last like you know year and a half of him and he's been doing this now for years but he's really because he's gotten so aggressive about his training he's lost a ton away and i've told him i said hey i know you're getting really lean and stuff like that but you know you'd really uh you know benefit from a little bit of strength training added in there and you know maybe me helping and tweaking your diet so i had him start like tracking his diet and he was averaging like 30 to 50 grams of protein a day and not strength training and i was telling him that he's probably lost a ton of ton of muscle from what he's doing and he was like oh we got in like this debate back and forth i said listen this is what all i want you to do i want you to try and hit your your grams of protein close to your body weight so if you weigh at 150 something like that get somewhere between 125 to 145 in that range try and hit that every single day for your protein intake and then i want you to follow maps in a ball like one day a week one day a week i want you to follow that um and he calls it muscle mondays he does it on monday it's his thing right now but he's been doing it now for i want to say a month or two months of somebody is if you're listening right now and you're like a hardcore sport uh outdoor type person but you're trying to also integrate that like he's a cool person to kind of follow because of what i love about tom is he like you could tell him to follow something he's getting kind of like that engineer mind just do it yeah he's doing it to a t and so he's been and he's like super blown away he's like dude i can't believe and he's now really starting to see it translate into his his downhill mountain biking stuff he's like bro i'm blowing by everybody going uphill now way more than i ever was before well day of training i mean most athletes used to have that fear was like you know the muscle bound kind of fear where it was going to restrict all their their skill on the field like especially in baseball and then you started to see that if you incorporate your skills training at a high level uh you know consistently uh in conjunction with with strength training you know it's just going to enhance it but it's the right dose right and so uh you know if that's something that's your priority you're going to prioritize your skills training your sport specific way of of providing activity the the strength part of it is supplemental to to really then feed into what you're already doing i love this conversation too because it highlights we're talking about an extreme person right but really highlights part of why so many people get trapped in plateaus and why they don't see the results they want because everybody thinks that more is better there is there is the right dose and it doesn't take as much as so many people think it is and the harder you work and the more you put in doesn't necessarily translate into more results i had a huge debate years ago when i was uh you know training hard in jujitsu and the guys in there would ask me about resistance training because obviously i was a trainer and i remember telling you know them like hey you know just just lift some weights and watch what happens like well you know i do jujitsu five or six days a week and this and that and i said no no go to the gym do three exercises that's it three sets of each five reps don't go to failure but lift kind of heavy just do that watch what happens and then they would say well that's nothing well that's not going to do anything i mean if i'm going to lift weights i need to go at least three or four days a week and do it i said no no one day a week three exercises do that for the next month and then report back to me all of them were sold at the end of the month they were all like i can't believe the improvement my technique and my stability and my strength just from doing that resistance training is incredibly moldable to fit any context and the context is what matters if you're training like crazy doing a bunch of stuff you got to just add a little bit yeah that's all you gotta do i do have to make the point though too that the sports that have off seasons are smart and and for the reason being like why we cycle through different programming and we we train our body in different ways uh because then it translates and it fills those gaps when you come back to your regular type of training that you know are just promoting very specific things so it might be something to consider a few months of training just specifically resistance training and then you know cycle back into your regular routine next question is from nick zenice if you see people participating in very poor programming and you are not a trainer but very well educated in fitness should you say anything that was a funny question i know you know what dude here's the deal absolutely not yeah you're not gonna change anybody no unless you see like i mean i could see like if you're like oh my gosh that person's about to hurt themselves and you feel a responsibility prevent them from like dropping something on their head or falling off of a you know physical ball you know maybe because that might you know but they're an adult might well it might mess with your your your your your psyche a little bit or not your psyche but you know your conscious i should say but otherwise you ain't helping them nobody takes unsolicited advice not only that nobody but it's it not only that but it's extremely arrogant of us to think that we know that the programming is bad i mean i consider i consider everybody in this room an expert fitness programmer right but if i see somebody doing something that doesn't fall in line with maybe one of the programs that we created do i think that they're doing terrible programming i don't know what the fuck their goal is suit they could be doing something that is very specific to what they're trying to achieve and i don't know that and so i'm very careful and i used to make this mistake because for sure i was this kid in my early 20s all excited that i had all this newfound knowledge couldn't wait to tell everybody you can't wait to enlighten everybody yes exactly you're not bicep career and i would one foot off and i would present it just like this too i'm out to save the world you know i'm gonna help this person like they're terrible programming i'm here to save you with the good programming like it was like that but the reality of it is like that was extremely pompous of me no i have no clue what this person is really trying to achieve or what their desired outcome is and it's it's uh silly to me to think that i i know better just by watching them work i got to the point where i actually developed a way of trying to give people advice because i always thought i could i could help you i can help so one thing i would do is i'd you know i'd walk into you know in between their their their sets i'd be like hey what you know let's go what are you working on right now what are you working on today yeah oh i'm doing you know shoulder press oh that's awesome you mind if i show you a different way to do it you know and i would show them the different way i hate it guys yeah you know here's totally i would hate me too nobody takes unsolicited advice it's like watching an obese person get a salad and put ranch dressing on it and then you walk up to them mr trainer hey you know i know you're trying to lose weight right now but you know that dressing is about 600 calories i bet if you took it off you know it's gonna go right here that person's gonna look at you be like fuck you get out of my face i'm not listening to you they don't take people don't take advice like that the the only they have to be open to taking advice and so usually that comes in the form of a question they ask you be the good example you're not going to convert everybody you're not going to fix the world it's just not going to happen and oftentimes and this is what really got me the point to realize that oftentimes i realized that i would prevent the person from asking me a question because i was already going over there and hammering them and so it took them longer well maybe the move is to do that exercise right next to them and just hey oh cool i'm doing those two yeah yeah but better but better yeah the only way i the only way i see that is it's how you kind of alluded to it a little bit is that if i saw like a 65 year old lady right doing like lap pull downs and it's like jerking her shoulders around all over the place and like i'm going to come over and like say hey can i help you with that like let me show you and then i would probably show her something that's about it and why because one i know that women are a little of one a lot more receptive to hearing it like advice way more right and at that age at 65 years old she really could potentially hurt herself and it's probably gonna be very grateful that some young fitness guy comes over and helps her out that's probably the handsome one yeah right so i think all the rest of the people out there are probably not going to receive uh your advice very very i'll never forget i went up to it this this guy who was doing uh you guys probably know who this guy was he would wear this this white belt and he'd load up the the the shrug machine and the hammer strength drug machine with every plate in the gym yeah he grabbed the handles do the chicken shrugs and he would just twit you know his retro like that and i remember you know i was like i'm gonna go help this dude because he's not doing anything so i walked over to him let me hey you know uh if you move through a full range of motion i tried to ask you know talk science it works the muscle fibers better than that and he looked at me what this was for supply he looked at me he goes you don't look like Arnold Schwarzenegger and he went back to doing his lift and i was like wow served yeah that didn't work very well i got burned yeah look check this out uh mind pump is recorded on video as well as audio come check us out on youtube the mind pump podcast you'll love it i promise also we have lots of free guides on everything from building certain body parts to burning body fat to nutrition you can find all those guides at mind pump free dot com and finally you can find all of us on instagram justin is at mind pump justin i'm at mind pump sal and adam is at mind pump adam