 Hello everyone, welcome back to Mind Pump. In the first half of this show, we talk about the benefits of training like a powerlifter, even for non-powerlifting exercises, such as pull-ups, rows, and dips. You'll be surprised just how strong you can get. After that, we talk about a variety of other fun and interesting topics you'll wanna stick around for. In the second half of the show, the guys coach four live callers on questions such as, I keep hurting myself, how can I stop the madness? I'm getting stronger, but I'm not building muscle. Am I not eating enough calories? Please tell me what I'm doing wrong so I can build some mass. Finally, as a reminder, we have another channel. It's called Mind Pump Clips. If you haven't subscribed already, go over there. Subscribe, it's great. There's short clips from the show that are easy to watch and to share. All right, enjoy the show. Here's a hack that'll pack muscle on your body. Do powerlifting techniques on non-powerlifting exercises. For example, heavy singles, doubles, and triples for things like pull-ups, dips, and other compound lifts that are not traditional powerlifting exercises. I did that today in my workout. Always reminds me, there's so much value when you apply what powerlifters do to the traditional lifts, the bench, squat, and deadlift to non-traditional powerlifting exercises. You really get some great gains from it. Yeah, I think not a lot of people think to apply that towards especially like a dip or a pull-up and add load. Most of the time, it seems more conducive to add a bunch of reps to those type of bodyweight exercises, but there are ways to load your body substantially and get the strength benefits from those. Totally, so when you define powerlifting technique, it's like maybe multiple sets, non-failure, low reps, long rest periods, right? So typically, you see with the deadlift, they'll do like one rep or two reps, rest for three minutes, do it again. It's sub-maximal, so they're not maxing out. They're essentially practicing a heavy lift and it builds tremendous strength, right? Really gives you that strength that you could get with that one or two reps. And this is how their powerlifters are able to get such max lifts. But you do this with like a pull-up. Like I did today, I strapped some weight around my waist and I just did a bunch of sets of like two and three reps. And my strength goes to the roof. My ability to do pull-ups goes to the roof too. I could do more reps with bodyweight from gaining strength with that. But also, it just feels really good. And I get the muscle building effects, but most people, like I said, they don't apply those techniques to any other exercises aside from like the traditional powerlifting lifts. I didn't train this way for years because I didn't identify as a powerlifter at all. In fact, I felt I was the opposite, right? When you kind of fall into the bodybuilding category, you tend to like look at powerlifters like, oh, there's no reason for me to lift like that or to train that way. I don't want to look that way. You don't think you want your body to look like that? Yeah, you have no, you look towards that and you go like, and that's not a knock that all powerlifters don't look good. It's just that you look to your space, which was bodybuilding, you're like, that's the physique I want. Therefore, I train this way. And I just, I was missing out on so many benefits from that. It wasn't until much later in my career did I start to take advantage of that tip. And I saw, and I would add to that like explosive Olympic lifts. Oh, so good. Right. So like, man, my traps in my shoulders blew up when I started doing these like hang clean to like push presses, you know, which is like a traditional kind of like Olympic type of movement. And I would load it to where it was like really heavy. I wouldn't go max to where I was maxing out, but I would make the load hard to where I could two or three reps would be challenging for me. Oh, that explosive movement on a lift like that that I'd never trained that way. And I just saw huge gauge from that. What a great point because you could do, you could take and borrow Olympic skills and techniques or principles and apply them to non Olympic lifts, right? Like a snatch is a very technical exercise, takes a long time to learn how to do it, right? Clean and press, right? It takes a long time to learn to learn how to do it. So let's say you want to take advantage of the explosiveness, but you don't necessarily want to, you know, practice this lift for six months to perfect the technique. Cause it takes a long time to get good at it before we can add load and a lot of stuff. Well, you could do like a high pull, like a high pull. Minimize your risk. That's it. It's a low skill, you know, exercise in comparison, but you can do explosively, kettlebell swing. It's a lower skill explosive movement. You could do a push press, which is also a lower skill explosive movement, but gain the benefits of that explosive, you know, lift that Olympic lifters tend to do. Well, this is also where I like to add bands on the outside of the bar. And so that way you could really work on the acceleration of it, but it's, it gives you that tension up at the very top. So it's like you can get through the movement quickly and then still get the benefit of, you know, that same kind of feel that you would from just moving the weight quickly, like an Olympic lift. Yeah. So, you know, it's funny when I think about, cause you said how we get in our camps, I think that's just human nature. And what happens is we get so stuck in our, I don't know, our box that we forget that there's wisdom or things that we can learn and apply to ourselves from other camps. So we look at Olympic lifters, like, I don't want to do any Olympic lifting. I don't want to compete in the Olympics or train in that way. So we ignore everything they do, or I don't want to do powerlifting, or I don't want to do bodybuilding, or, you know, kettlebells or macebells or whatever. And so we just, we don't look to them for anything that we can apply to ourselves. This reminds me of, so as a kid, I did martial arts as a kid, and then I stopped and I got older and I did martial arts again. But when I was a kid, I was really into it. And I bought books on martial arts. I had this one book that was like martial arts from around the world. And it would talk about like Savat, which was like this French kickboxing type of kickboxing. And then Muay Thai and catch wrestling, which is the submission wrestling from North America. And I would read about all these different skills. And I was always thinking as a kid, boy, I wonder who would win in a fight, this guy versus that guy versus whatever. And then the UFC came out and it was this new type of competition where they actually had people fight against each other with different styles. And what happened is it put on the forefront exactly what I'm talking about. It stopped becoming which style is the best and it became more about what's good from each style that I could borrow to make myself a better fighter. And if you look at MMA now, it's actually become its own style of martial art and it's borrowed the best from multiple disciplines. In fact, MMA is so open-minded that you'll see a fighter throw a technique that's from some other martial art. You've seen a front kick knock somebody out. Yeah, and then other fighters like, oh, that works. They don't care where it comes from. Let me apply that to my style. We could do that with exercise and strength training. We could totally do that. So it's like, don't be so closed-minded because power lifters, there's a lot we could learn from them. Bodybuilders, there's a lot we could learn from them. There's a lot we could learn from them. I feel like that's just a good philosophy in life to live. Totally, 100%. You see the same thing in business, right? You see that people identify with a type of leadership or a type of way of scaling and then they're like, this is the way to do it. And it's like, man, there's so many different ways to skin a cat. And I feel like there's something to learn from so many different people and how they do things, especially. And I feel like the stronger I feel about that, the more I want to investigate that, right? The more I go like- Why is this successful? Right, right. I catch myself, for example, I see somebody who's really successful and I don't like how they did. It's just like, they're different than me. I don't like- Yeah, something about them you don't like. Yeah, something about them I don't like is their personality. And I feel like turned off by them. I challenge myself to investigate that. Instead of me going like, oh, I don't like him and forget, the dude's unbelievably successful. He did something right. There's something that he's doing that I should be able to extract and then utilize for my own success. And I think it's human nature for us to repel stuff like that. If it's not in your camp or you don't identify with it, then we immediately reject it. It's all bad or, oh, I don't want to do it. It's like, ah, that's, to me, there's got to be some gold in there. And if I feel that way, I need to go towards it and try and learn about it and see what I can extract from it. Full transparency, when we started Mind Pump, there was a lot we hated in the fitness industry. There's a lot we still hate in the fitness industry. Just the way that they could prey on insecurities and the lies and the false promises and the focusing on the things that really don't make a big difference ignoring the stuff that makes big differences, making people feel bad about themselves. That's how you sell to them, all that stuff. However, there are nuggets of wisdom and how effective they are at reaching people or getting people's attention. So full transparency, this is a conversation that we had often when we first started Mind Pump. We said, okay, we have the right message, we think, but we got to compete with these people who are doing a damn good job of getting people's attention. So how can we utilize what they're doing but do it in a way to where we can convey the right message? So we can learn from them, but do it the right way. And that's a lot of what we try to do on the show. So we see people who sell crappy products or get people's attention on social media. And yeah, at first we're like, oh, that moron, that idiot, whatever. We'll go, well, hold on a second. This person is getting tons of views, they're getting lots of attention. If we want to beat them, we got to get attention too. What can we learn from this person and do it in our own, you know. Is there a way to do it with integrity? I think we just kind of look through the landscape of what's been working, what people respond to, because at the end of the day, you want to be able to connect with your average person and their habits and where they're drawn to. Otherwise you're never going to present them with good information because they're not going to be receptive to it. So I can have all the best information possible and not connect with that person. I'm not winning, we're not getting anywhere. So a lot of times got to step back out of our high horse and be like, okay, well, what is your average person? What are they even interested in? And how can we present it in a similar way but now add in maybe some truth in there? Sell the right idea better than they can sell the wrong idea. All right, the free program giveaway today is MAPS Power Lift. This is a power lifting workout program. Here's how you can win. You have to leave a comment under this video in the first 24 hours that we drop it here on YouTube. Subscribe to this channel and turn on notifications. Do all those things. And if you win, we'll notify you in the comment section. That's the only way we'll notify you. Okay, so there's some scammers out there. We will only notify you in the comment section if you want free access to MAPS Power Lift. We also have a sale going on right now. MAPS OCR 50% off and MAPS Cardio 50% off. You can find them both by clicking on the link at the top of the description below to get the discount and to get set up. All right, here comes the show. Yeah. You know, not to go in a dark direction, but it is human nature to want to fall into a tribe or a camp. It is easy to manipulate human nature to make you hate other people or hate people who think differently than you or a little differently than you and then just generalize it and say, they're all bad, we're all good. And then take that and then manipulate people into doing what you want. And this is what marketers do, but even more so, this is what politics does. I, you know, it's so funny you bring this up because I was just reading this, I think it's on Warren Buffett quotes as this page that I follow and I thought this was a really interesting point that was made. And it was, and I thought I had heard this before, maybe not put together the same way that this person posted this, but it was like, if you put a 100 black ants and 100 red ants in a jar, what would happen? And nothing would happen. They would actually live harmoniously together and be fine, like you could totally do that, okay. But if you actually shook the jar up with them in there, the red ants and black ants would start attacking each other. And the black ants would think it's the red ants that are attacking them and the red ants would think it's the black ants and they would actually end up eating themselves because the jar was shook. And I feel like- Not realizing that it's with the hand that shook the jar. The person shaking it, that's the problem. Right, I thought that was such a great metaphor for what we see in our society right now. It's like, I see what's going on with Kairi Irving. We saw what just happened with Kanye West. And it's like, everybody quickly separates in two sides. Like we have to choose. Like it's like, I'm either defending Kairi or Kanye or I'm on the other side of calling him a racist. Like I can't actually be in the middle and be like, maybe he's not a bad guy and maybe he didn't mean this or maybe it's not meant to be interpreted this way. And I can't be objective about it. I have to decide. I need to choose because we all hate each other. And it's so crazy how quickly we don't realize that somebody is shaking our jar up. Oh yeah. And maybe it's not that person that we- It's selective outrage is what it is. Like, okay, so you're gonna be mad at this person for posting a movie that has anti-Semitic, you know, I guess themes in it or whatever. But, and this is the NBA, right? NBA is like, oh, we hate this guy or whatever. NBA does business, lots of business with a communist country that literally takes a group of people because of their beliefs and puts them in internment camps. This is a fact, but they quiet and silent about it and players are not allowed to talk about it. They'll get in big trouble. It's selective outrage. What they're doing and what they try to do is they manipulate us by dividing us and finding ways to divide us and pushing that button and hammering that button. Now, why is that such a manipulative, effective manipulative tactic? Because they'll come out and say, this is the enemy, these people are evil, and then they'll come out and say, I'm the one that'll save you. Vote for me or buy my shit or do what I tell you because I'm on your side. They have to do this, by the way. They have to absolute, have to do this in order to manipulate you and to agreeing with everything that they do. You ever notice this, like, people who are hardcore political, there's not a single thing they disagree with on their side. They can't be objective and say, well, yeah, I like this stuff, but I don't like this policy. No, no, no, they defend everything. It's like, they've been so hard manipulated that nobody can remain and be objective. So it's... You can't do policy by policy. That's right. You can't just take one issue at a time and have an opinion that's maybe different than the complete list of, if I'm in this camp, I have to subscribe to all of these ideas, right? And now, all of a sudden, our democracy is gonna die otherwise. The part that I find comical about that, that statement, that is very true, is that if all you have to do is go back about 40, 50 years and both sides were touting different shit, that's the part that's supposed to, you're like so staunch about your team, you're like, yeah, just, just, just, I stand by that. It's like, really? How far back are you gonna go here? Just like 40, 50 years ago, your team was on the other side. Bro, what part of history are we gonna focus on? Hey, that's really what it's about. That's the fact that Democrats were the KKK. They were the Jim Crow laws. They were the pro segregation. So, and I'm not saying that's what they are now. Well, I look what's happening with war right now. I think it's really interesting what's happening with war. Conservatives tend to be like the Warhawks for so many years and now you're starting to. Now, see how it's, yeah. Well, what it is, is whoever's in power, the other side will counter them, regardless. So let's say that the, let's say right now that the Democrats who technically are in power, we're like, we're not going to war, then you would see the right say, no, no, no, we need to go to war. So really, what's the game is, is to counter undermine. You're always keeping everybody safe. By the way, meanwhile, they're both having tea together behind closed doors and in and out together. Oh, if you look at their actions, it's so funny. I don't know if we talked about this on the show, but who were we talking to? They were saying that maybe the best depiction of how shit really gets down is the house of cards. Yeah. Like that. That was so, I bet you, I mean, that is, I mean, obviously it's a dramatization, but that's kind of what happens. I remember when Bush was, when after September 11th, they passed the Patriot Act, NDAA, the National Defense Authorization Act, which basically within that says that they can take an American citizen, throw them in jail indefinitely with no due process, which is scary. Or that they could assassinate someone with no due process, right? They could spy on people, no due. And so there were people who were pissed off about this. One of the people that railed against it was Senator Barack Obama. He did speeches as a senator, was like against the Patriot Act, against all these liberty destroying, freedom destroying policies. Well, then he wins. And I voted for him, right? He wins. What does he do? Strengthens it, adds to it, extends it, right? Now that's not the only example, right? They both, they both tend to- That's a crazy amount to it. They both tend to do this, both sides tend to do this. You'll see them work together very strongly, by the way, when another party that's outside their two parties starts to rise up, then you'll see them work together very strongly to shut them out. I used this example a long time ago, but I haven't said it in a long time. Pepsi and Coke did this in the 80s. In the 80s, there was this advertising campaign. The Pepsi and Coke Wars. Yeah, the Cola Wars. The Cola Wars, yeah. And the commercials were, take the Pepsi challenge, or what's better, Coke or Pepsi. It was so brilliant. Do you know who the brilliant mind behind that? Well, who that was? Coke and Pepsi. No, no, no, no, no. That's a brand. Like who is the CEO, or who is the marketing genius? Which one reached out to the other side? Who's the marketing genius that said, oh my God, I have a brilliant idea. Let's play the political game for consumerism and let's actually pretend like we're fighting each other. So all eyes are on us, and we just crushed the competition. It was first, right? And so like Pepsi's always been at their heels trying to get like market share. So I would think that the Pepsi probably pitched it. That literally, people don't realize that. They knew about it. They were cool with it. There were no lawsuits. They fought each other. And what they did is they both took shares away from. All the other soda companies. It would be like us, it would be like us partnering up with Beachbody and creating a program together and then talking shit about each other and spending crazy money attacking each other in the media. And creating the illusion that there's only two choices. Right. Oh, you want to work out? Which one are you going to pick? This one or that one? Everybody else loses. We end up winning. Me, while behind closed doors, we're over here celebrating. It's a crazy game. Speaking of which. My hip-hop country, the workouts that I've been working on you guys. It's urban hip-hop cowboy, cowboy class. Yeah, yeah. My bad. Okay, speaking of which, aren't they, wasn't there a, who was it? Was it a senator or someone that was trying to pass legislation to ban TikTok? Yeah, the FCC is, that's, okay, so, I want to hear what's your thoughts on this. Cause I have some thoughts. Your thoughts are probably more political, mine's more business. So I want to hear your political take on this and then I'm going to tell you my business strategy and thought around this. Yeah, I think it's smart because TikTok is owned by the Communist Party of China. And so it's just a, it's a really wide open tool that they can utilize to either manipulate people's attention or manipulate ideas, push their own ideas, or even just track people and do what they want. Not saying it wouldn't happen if like America doesn't use Facebook and stuff to do that, but China does ban a lot of our stuff over there. So I think, I think it's smart. I don't think it's stupid, is what I'm trying to say. I don't think it's like unreasonable to ban TikTok. What has it really done culturally over the past few years? Just look at, yeah, exactly. Like we have to really assess like where we're at in terms of like kids' education and distractibility and what's really going on within like that part of our culture. Like is this promoting good behavior or is it promoting bad behavior? I see a lot of challenges in things that make their way in to these kids' experience and it's coming from TikTok. You've seen the algorithm they use, right? It's totally different. It pushes, it promotes like kids with like awards. Yeah, awards. Science fair stuff, like yeah, yeah. Ours is like, you know, I'm a cat now. Okay, so this is, I put Nikol on chicken and I cook it. Okay, so this is how my brain works when I hear news and see some of that. I care less, I guess, about the political ramifications or what's the game that they're playing. What I see is that, okay, TikTok has exploded as far as the amount of attention and traffic and people that are on it in comparison to almost all other social. I mean, it came out of nowhere and it's now like leading the way. So if the government comes in and regulates and shuts that down, then that's going to squash that platform and that attention is gonna go somewhere. So where does it go? Oh, you know, it's interesting what just came out, what, a few weeks ago is when Elon took over Twitter, he announced coming back, bringing back Vine. Vine is very similar to the vibe that TikTok has. Wouldn't be hard for him to write code just like that. He's already got a massive following within Twitter. If you lose all the people on TikTok, do not be surprised if everybody comes into Twitter because it now has this feature like TikTok. Look out. Well, they've already proven. Well, the reels have already been trying to engineer that with Instagram, but I mean, yeah, it's definitely gonna move just like sidestep over to a different platform. They've already proven that there's a market for it. Oh, it's like, did you see what happened in Russia? Well, not what happened, but you know how like all these companies banned serving their products in Russia. So what Russian companies did is copy them. So there's like Coke knockoffs and stuff like that in Russia because there's a market. People want the products. We're saying you can't have our products so they'll make our own. So that's what'll happen. TikTok will be gone. But I agree with you. I think you're gonna have a social media company that's gonna copy it here and they'll get the attention. It's a huge opportunity. Isn't it? So the difference with it is they promote, they really, if you have like a video, they promote it to a bigger pool. So like you get like more exposure in terms of eyes. Yes, that was, okay. The brilliant thing that TikTok did, it's so, you know, it's easy to go. The ultimate attention horror platform. Exactly. So if you are the kid who's on Instagram, who was on Twitter, who was on Facebook, who was trying to build community, trying to get attention. Instagram, YouTube, Twitter, they all make things more challenging, right? Like as we've been doing this business now for almost nine years, if you include the time that we started before we actually started the podcast. And what have you noticed? Like the algorithm always changing, like you lose, your audience doesn't always see you. There's always like this challenge to like be seen by the same amount of people that you were being seen just a year ago. Can't use the same strategy all the time. Yeah, the same strategy is always changing. Well, TikTok made it very easy to get seen and get and promote your stuff out there. So everybody would look more popular. And that was so attractive to these young kids that wanted to be social media stars and famous. And so, and then you add in the fact of the shorter attention span of the quick 15 second reels. Makes everybody feel popular like right away. Yes, yes, 100%. It's like, oh, you couldn't get that popular on Instagram or Facebook, but hey, you go to, you go to TikTok and it's a lot quicker to get more views, likes and follows. People don't realize that. Oh, so I had a conversation with my kids last night about this. I said, what do you think happens if you have a video or you do a post that goes viral? And then, oh, lots of people see it. CDA, does that make you, do you think you can be rich? Off doing that. And my son who's older, who's worked for us, he gets, he understands a little bit. He's like, no. He goes, you have to figure out how to like leverage it and do a bunch of stuff and build a business. My daughter's like, oh, you'd be rich. I'm like, no. And then I had, I said, Did you show her all your videos? I did. I said, honey, Google the man who loves walking will walk further and then look and see what happens. So she did it and she's like, oh my God. The man who loves walking will walk further than the man who loves the destination. She goes, you're everywhere, dad. Like so many people are quote, are posting this and quoting YouTube, Instagram. We went down the aisle. Honey, guess how much money daddy made from that? Zero. There's people selling- Got a goddamn thing. Bro, there's t-shirts and posters being sold. Other people are making money off of it. People are reacting to it. You know, they're just, oh man, like mind blown. Yeah, my daughter's like, oh my God, you're everywhere. I've made zero dollars on it. I love it, man. A lot of waste. Like it's terrible. I didn't do anything for you. I don't know why people so excited to sell any business from it. I mean, I think we all at one point fell for that fallacy, right? I think that we all thought that if we got, if you got that much attention and you had a business that you automatically end up generating revenue, but it just doesn't work that way, you know? No, it doesn't. There's a lot, so many other factors that have to be factored in or considered a part of the formula. You know, it's gonna be, so Kay, think about what we've been in the last like 10 years, maybe more, are we 10 to 14 years? How long's the bull market been? It's been over 10 years, right? Oh yeah. Over, so we're like 14 years, right? But it's been at least 10 years. That's a long, that's a long time that we've been on this run. That's a big bubble. This next couple years is really gonna expose a lot. A lot. All the holes that were there. Just a lot of people. Yeah, a lot of fake money. A lot of lucky people. A lot of lucky people are gonna go broke in the next couple of years because they were lucky. Well dude, the- And it's going to expose the people that actually built legitimate good businesses. During the pandemic was a perfect example. Remember that? We had everything shut down. Yeah. People were like, I'm making millions of dollars selling baseball cards. Oh, I'm selling an NFT. I'm selling, you know, oh my God, you know, crypto, I'm rich. And I'm like, oh boy, this is the beginning of the end when all these people are making money with worthless stuff or super easy and everybody's talking about how easy it is. Now the positive thing is, if you built a business on the same principles that would make a business successful 20 plus years ago, you're gonna be- You'll be able to ride it out. You're gonna be fine and you're gonna rise to the top because you've found a way to provide tremendous value and help people and provide something that people want or need. And even if you weren't super famous or super popular, people will still want or need those things even in hard times. And then you will flush out a lot of the people that were, you know, getting lucky on a lot of times. Talking about like businesses that are gonna crush or whatever generally, I'm gonna speak generally here. There's a segment of medicine. There's a business type in medicine that is not only grown, it's going to grow exponentially faster over the next decade. It's literally gonna become a huge, huge segment of the medical industry. And that is hormone replacement therapy. Did you see, okay, so testosterone levels have been dropping in men for the last six decades. Just, and they've been talking about it for- Bro, I've been listening to scientists, alarmists out there that are trying to present that to, and just, it's been a bit like scary to think about. I just saw a study that our friend Mike Munsell posted that was done on over 100,000 men. So huge. And this is over 15 years. Not even, this is less than two decades. This is just the last 15 years. The last bull market that we were just talking about. 35% decline in men's testosterone. Across the board. 35, that is crazy. So what's gonna happen is testosterone replacement, because low testosterone that you can't get to go up to your healthy levels causes lots of negative health effects. So increase in heart disease risk, dementia, cancer, you feel like shit, it's just, it's not good. Just like having low of any other hormone, right? But testosterone is one of the main hormones in men. Also in women, it also has some important effects of women, but it's declining. And what I think is gonna happen is you're gonna see insurance start to really cover this. Cause it's gonna become so ubiquitous. You're gonna see so many men have to go on testosterone, especially in their 40s. Well, it's crazy. I mean, even when my kids were being born, they're talking about like these hormone disrupting chemicals that make their way into the womb and they get passed on. So it's like, it's not just, it doesn't just stop with you and like your environmental exposure. Like it gets passed on and then the next generation already starts out with it. Well, there's a fertility crisis that's happening in men and in women. So women's fertility is also in a bit of a crisis. Literally, I was reading this the other day, within the next few decades, if we continue down the same path, we're gonna be in a major fertility crisis. So fertility clinics have already exploded. That's already exploded over the last 20 years. They're gonna continue to explode. And so now with men, with hormone replacement therapy, and I think it's gonna be, it's gonna be a big part of your insurance. Where men are gonna go and they're gonna be like, oh, you have low testosterone, just like 60% of men. It's gonna rival the green rush. It's 100% gonna rival the medical marijuana industry. I 100% believe that. It looks just the same to me. It reminds, everything from the stigma that was around it at first, where everybody was like, oh, that's bad. Oh, and then more and more studies coming out, mainstream and you're starting to see the risk of having low versus low health benefits. And you do have higher testosterone. So as that narrative slowly starts to change, which we're watching it change right now. And then the laws start to loosen up with on these clinics that they can pop up just like it happened in the marijuana space. You were gonna see it. And then you add in something. I mean, to me, you talk about 35% drop off in men like that. Like, I mean, you don't need marijuana. I mean, so that thing took off just because so many people like it and it has some testosterone. You need testosterone. That is, so it could surpass. It could go crazier and bigger. I will, I'm telling you right now, because that's the last 15 years. Before that, it was also declining. This has been observed the last 60 or 70 years. So it's not like it just started dropping. The 15 year point that they used as a reference point was lower than the previous 15. So it's not like it just started going down. So this is a big issue. And by the way, hormone replacement therapies is a great second option. What you want is naturally good testosterone. So, I mean, some of the audience knows that this is how we've positioned ourselves, right? So we have two free forums that we have out there. We have the MP Holistic Health and then we have the MP Hormones. The Holistic Health is obviously the ideal situation, which is what we tend to push almost everybody in that direction, especially if you're young. Especially if you get to the root of the problem, we go Holistic Health. That's right, you're a young man. You're suffering from low testosterone. I mean, tease out all these other potential root causes. Then if you have to, then you have something like MP Hormones, which is the hormone replacement therapy doctors that we've partnered with that are there to help and support that. I mean, that's literally why we set that up. I think we see the writing on the wall. We know where it's going. And more and more men, young men, are gonna be pushed in this direction to figure this out. Yeah, and now what it's opening up to is this whole peptide market where, you know, peptides are, I guess you could classify them as drugs. They're kind of gray market. I definitely wouldn't use them without doctor supervision, although online, there's all these places- Would you count, if it's just an amino acid, would you consider- So is testosterone, so is growth hormone. When people say that, it's just a chain of amino acids, like, I mean, you know, that's really over-simplifying, that's really over-simplifying what they are. So is, I mean, if you- So is testosterone considered just an amino acid? I mean, almost all signalers, you know, signaling hormones in the body are made up of amino acids. And purely amino acids, or are they amino acids plus? Well, okay, how you organize amino acids- I didn't realize, so you know, school me on this because my understanding of peptides is that- Why don't you Google this, put is growth hormone a chain of amino acids, or is testosterone a chain of amino acids? But they're over-simplifying it. So yeah, I could take a bunch of amino acids, not the same thing as if I take a peptide that has actual effects in the body. So they're over-simplifying it. I, you have to look, they have real effects in the body. Do not use peptides without doctor supervision because they have such profound effects in the body. That means if it's not the right one for you or your body's not right for it, it could cause also potential negative effects or it could have positive effects. Anyway, I obviously, because we work with doctors, you know, and I like to experiment with this kind of stuff, they do my blood work and I say, hey, what would this be? What does that say right there, Doug? Protein hormones are made of chains of amino acids. Okay, so- Anti-deridic hormones are derived from lipids. Oh, lipids, my bad. Okay, but anti-deridic hormone is a chain of amino acid. Anyway, my point is that it's just an oversimplification. Well, that's good to know because I think they do use that quite a bit to oversimplify- To make it sound like- To make it sound like it's no big deal. Yes. Oh, I think branched-chain amino acids are not peptide amino acids. Well, so I'll give you an example of one that I'm using right now. So, and I, so I can do my blood test, they check everything out, then they'll, then I'll say, hey, I want to try this. What do you think? They'll say, okay, well, monitor it. So I'm, and I've done this one now a couple of times called MK677 or Arbutomorin. So it's a Grelin- Isn't that a government conspiracy? No, you're the MK-Ultra. MK-Ultra, bro. You're just taking a government- It's a really different, yeah. Program, man. When Justin and I go off, sometimes you listen to it. No, no, no, this is a- That's real, man. This is, it is, it's a real thing. Look it up, MK-Ultra. So it's a Grelin mimic. So Grelin is a hormone, stimulates appetite, but it also, when you agonize the Grelin receptor, makes your body produce a lot more growth hormone in IGF-1, right? So MK677 or Arbutomorin, you take it orally. So it's got a high affinity orally. So you don't have to inject it or anything. And it raises growth hormone. So you get all the effects of higher growth hormone. That being said, and I've tried it a few times and it's a profound muscle builder. It is a very effective, I definitely build muscle on it. I definitely get better pumps. I definitely noticed my skin getting, you know, all the effects of growth hormone. However, because it's a Grelin mimic, what happens when you have more Grelin at them? Hungry as fuck. Appetite. Hanger, bro. It's wild. Yeah, yeah. I mean, like day two, and my appetite is like through the roof. So I'm like, this would be- Is that, is that, is that what is happening? So when I used to take ecopoys, I haven't taken ecopoys in a really long time, but when I used to take ecopoys, I would get this massive surge like that. Is it signaling something to raise growth? They don't know why people say that about a steroid like equipoise. For people who don't know, that's a veterinary drug. You can't use that legally another way. But people say- I'm not promoting it, by the way, by saying that. Yeah, yeah. Adam's done some stuff. Just admitting, okay. Yeah, but- I was always, I was always fascinated by that. No, it's different. So this isn't actually mimics Grelin. So my body thinks I have a Grelin. So I'm hungrier, but it's, it's what- So it's funny, it's like- I wish I had something like that though when I was younger, because that was one of the- Totally, right? One of the biggest limiting factors for me to grow when I was in my early twenties was I just could not eat enough for the amount I was burning. That's what I was gonna say. So if you're like a hard gainer, it could be a great, as long as you quality, as like it works for you, and it's appropriate, it would be a great peptide. It's funny because people are like, oh, raise growth hormone and get leaner, which is true, but I don't necessarily think this one's a great cutting peptide because it makes your appetite go so- I could not cut on this, no way. Would you say then, in terms of like, would these peptides be more of an endogenous producing? So it works to kind of help your body produce this response more so than like an exogenous- Yeah. Like hormone that you're injecting yourself with? Yes, but that doesn't mean- So I wanna be- I'm just like- We have to be careful in terms of like, would it be a safer option sometimes, or is that like- You know, they'll say that, it's safer, some people will say that. I don't- Are you taking any peptides right now? I was gonna experiment with the one that- I noticed you looked hella buff lately. I thought maybe you were fucking around with something I don't know about. I think you just worked out. Did you see him when he was- Yeah, I just got a pump, dude. I could tell. No, no, no, no, no. I saw you on Halloween, bro. Katrina was even making comments. My wife starts making comments about your arms and I know something's up. I mean, I'm like- Usually she's talking about my arms. What, dude? Is this being more consistent? It's about Sal, you know? Yeah. It's Sal. Like, stop, you're very serious, you're having a fight. Yeah, dude, no. No, yeah, but no, the one that- 100%, let's just be honest, you've put on at least 4 or 5,000. Makes you a little, yeah. A lean body mass. Did I hit the number right? And he looks lean. Your shoulder separation is what I noticed. Yeah, okay, yeah. How uncomfortable is Justin right now? He is very uncomfortable. I'm sweating, dude. Everybody look at Justin. Good. I don't like that kind of- No, I actually had a chance to compliment you. So you haven't done the peptide thing yet? No, I have. I did the one that, so when we were- The sex one. Yes, yes. So we all did the sex one? Yeah, just awesome. Yeah, well, was awesome, but- Oh. So it causes nausea if you do like- Too much? Yeah, too much. He said that, but I never had any issues. I can't push the limits too. He's like, oh, only go this much. And I was like, oh, that means don't. You know what it is, by the way? It's a total block. Okay, so it's called PT- Doug Google this, because I'm getting it. PT147, I think it's called. It's anyway, I'm probably getting it wrong. It stimulates the melanin receptor. So if you take it, you'll actually your skin will tan. One of the side effects, especially in women, is it an increase in libido. That being said, you got to be careful because some people are sensitive to it and they'll get flushing and nausea. So you have to start with a really small dose. So I'm assuming you guys took the full dose because you wanted to go hard and then you paid the price. Tried, yeah. So I've had a few of these blocks. I was going to bring up another one. So I had stomach stuff and I've been fighting my way through. It's just like- Oh, PT141, that's what it's called. All right, thanks, Doug. I get real audible noises. And this is where Doug's doing sound checks. Oh, and you're just like. You'll hear him just like. I don't know why. This has always been the case and obviously I've had stomach gastrointestinal stuff like my whole life I've been fighting apparently. And I just ignored it. But this is just one of those things I'll lay down and it's always been like the biggest cock block in America. I'm just sitting there and I'm going to lean over and like kiss. Go make a move. And it's like. And I'm like, shut up. You know, like you can't stop it either. And it's like, I need to like stand up. And you know, it's anyways. I just, I don't know if anybody else out there is suffering from like- Wow. Somebody shared a Tik Tok with me. A viral Tik Tok yesterday that was like a, like this like super hot chick and this, the boyfriend. And he's like tickling her and she farts. And then like the next clip is him like giving her her suitcases a full of clothes to leave. You know what? That wouldn't stop me. That wouldn't stop me at all. If I'm a. It's a great video because you don't see it coming. She's like good. They're like wrestling around. Hilarious. If the balls roll in, you fart. Oh shit. We'll pause. But we're going to keep going. That's not going to stop me. It's so funny. I see a cartoon being drawn of what happened to Justin. It's like his penis is like, yeah, dude, we're going to get. We're going to get. And his stomach's like, watch this. I'm going to mess this up for you. That's what he thinks. That's what he thinks, bro. You know what you got to do? Put on some music. You got to drown it out, bro. Put some music on. Hey, I don't want to, I don't want to forget. I know today we have a commercial for Organifi and I, I don't know. I know we're getting ahead right now because the baby's coming. So our, is the, your, are we calling it a pre-workout? Is that what we're? I know. Would you label it as a pre-workout, pre-work, pre-creative process? Is it going to be live by now? Doug says, yeah. Oh, it will be. Oh, I can't wait. It is amazing. I have put this formula together. I help work on it, I should say. It is great. I'm excited for you. I'm excited for the fact that we have been able to create a supplement and you do not force us into starting a supplement company. Well, I know you think that that placated me, but it only made things worse. Now I'm seeing how good it is. They got a taste of it, right? Yeah. I know, I know when I leave, Adam has a meeting with you guys like, listen. I do. I gotta get like- I run all the numbers by the way. Let me keep you guys clear on what Sal wants to do right now. I know, cause I'll get Doug excited. Doug likes like some of us too. So I was like, I haven't heard, let's show them the numbers. But Doug is very much so a numbers guy too. So I squash that real quick. Let me show you the math on what this looks like. It's not worth it yet. But I, I'm excited for people to try it. It's a, it's great. I've already, I've taken it many, many times now. So I love it, man. I freaking love- Are we, I mean, I'm like, are we gonna get a shipment? I would imagine we should get a shipment first. Yeah, they're gonna give us more. Okay. Yeah, my bad. Yeah, no, I, I mean, I got to try it the first time. But I don't know if that was the final formulation or not. Yep. But I'm, I'm super pumped though. You can take, you'll probably like two or three notes times the- I really think that was clever and smart how you did that where you, to where you have that option to control- Low dose or high dose? Yeah, cause most pre-workouts it's like, maybe one or you could do one or double that's it, but they don't make it to where you can kind of scale up that way. I'm not trying to- I'm not trying to be sensitive in different amounts. And I'm not trying to encourage like people to have this down regulation of receptor for stimulants and CNS issues. Like, I like pre-workout type stuff, but I also like healthy, being healthy and not having like negative effects. So it's like, let's balance that out. You know, that was the idea. Speaking of drugs, when's the last time you guys have taken like full strength Nyquil? You guys remember the last time you've taken that? I'm a big Nyquil fan. It's been a long time, but it knocks you out, bro. It's one of the things that we keep, that's all in the regular. I'm sure the audience- We get sick, that Nyquil is like, I think Nyquil even- It's like the full on reset button, right? If I'm sick and I'm just, that's like put the one thing that will actually put me out really well. Dude, so you can hear my voice. I have like this kind of mild cold or whatever. So I took it last night. I haven't taken, I haven't taken Nyquil in probably 10 years. So I'm like, you know what, I need a good sleep tonight. I'm just gonna do Nyquil. What is it that's in there that's so- There's an anti-history in there. There's an anti-history in there. Is there a mass out of it? No. No, that's a Sudafed. That's Sudafed. Adam and I know right away. Yeah, I heard. Listen, you guys. Adam can't buy it now, by the way. I just saw it was locked up. It takes like 14 boxes though, just to make like a hit. So it's not- Oh wow, thanks, Adam. I'm just kidding, I have no idea. Anyway, so I- You need gasoline? So I took it. I took a full dose and bro, that's fucking nasty. So what is it? There's an anti-histamine in there that's got really, really strong set of different properties. And a histamine would be the same thing that's in like Benadryl. Yeah, so you know what Benadryl makes you sleepy? Yeah, it makes you drowsy. It's like that, but stronger. So I took it and I'm sitting there and I'm like, all of a sudden I'm like, bro, oh shit. I went upstairs and I'm like, oh my, good night, eight o'clock, out. Went to sleep, eight o'clock. That was it. Woke up, like crust him up. Are you- So where am I? You get sick, are you the type to still try and do everything as holistically as possible before you take like a drug like that? You know, before you were to take something- Oh, I do it all, bro. I don't discriminate. Yeah, I feel like- I go holistic and the drug stuff. Yeah, it can't go all thick at all. No, you know what it is, I weigh it out. So because one thing about Nyquil, it's got acetaminophen, which depletes glutathione in the liver. And you don't want low glutathione when you're fighting a virus. Okay, so it's important if you take acetaminophen, which is Tylenol or it's found in Nyquil, to also supplement with something like NAC or glutathione to offset that depletion. Otherwise what could end up happening is you could actually make it so that it's harder for your body to fight the virus. So I do all that and I also weigh this out. Okay, I'm gonna take this pharmaceutical. So what's the risks or the downsides of taking the pharmaceutical versus the downsides of me getting poor sleep. And at this point, I'm like, the good sleep outweighs me taking this drug or whatever. And it's not like it's ideal sleep. It's knocked out sleep. It's not like natural good sleep, but I needed it, man, I needed it. So I took it and that was... I'm determined to see what happens this winter because I'm on my cold plunge kick right now. And you're now the third person in the last month that I've been around that sick that I knock on wood, have not caught it yet, which is kind of unheard of for me. I had a bunch of people around me, so often, so far so good. I swear that makes sense. And I kissed you on the mouth the other day. You got nothing, huh? Yeah, yeah, well, what's in your tongue this time? Dude, speaking of sleep, speaking of sleep, you wanna hear some shit on sleep, like how important it is. We all know how important it is, but check this out. People who reported getting five hours of sleep at the age of 50 were 20% more likely to have been diagnosed with a chronic disease and 40% more likely to be diagnosed with two or more chronic diseases over 25 years, compared to people who sleep up to seven hours. Additionally, sleeping for five hours at the age of 50, 60, and 70 was linked to a 30 to 40% increased risk of multi-morbidity when compared to those who slept for seven hours. Researchers also found that sleep duration of five hours or less at age 50 was associated with a 25% increased risk of mortality over the 25 years of follow-up. So it's like, boy, you wanna kill yourself? Like just get bad sleep all the time. Still sleep. Holy cow. It happens quickly. That is terrible. So what are the biggest culprits? Like obviously stress, we know that attack at night, alcohol, how bad is it? Is alcohol one of the worst things that you could have like right before bed? Yeah, I don't know. Metabolism-wise, I always feel so hot like if I've had been drinking and like I sweat and it wakes me up like way more so if I've been drinking. Is there, I don't know this because I'm not a big drinker. Is it like one drink? Is all it takes to disrupt that? Or is it like, and is it as the more you drink the worse it gets or is it on a spectrum? Yes, both. Okay, well, explain. So just one alcoholic beverage reduces the quality of your sleep, just one. But okay, by how much? Oh, that's a good question. Maybe Duncan look it up. Yeah, cause I thought I heard that like just one, even one drink, cause I used to have clients right now try and explain like, oh, and they'd be like, oh, I just have one glass of wine. And if I recall, I remember looking that up that even one glass of wine like dramatically disrupts sleep. And of course, if you have 10, it gets even worse. But it's actually pretty high, just even one. So people get fooled with alcohol because it knocks them out. So they think, oh, I'm actually getting good sleep. But in reality, it's not, it's terrible sleep. What does that say? Moderate amounts of alcohol, so two servings per day or one serving per day for women, decrease sleep quality by 24% or so. High amounts of alcohol, which is more than two servings per day for men. That's right. See 39, that's exactly what I read. It's like it was, you already by having one drink, one to two drinks, you're going to disrupt it by a quarter. You having 10 is only 39, but it's not that big of a difference. Now the acetaldehyde that ends up, because what happens when you drink alcohol is the metabolism alcohol releases acetaldehyde. And your liver does a good job of breaking it down, but some of it gets released before the alcohol gets to your liver. So that goes into your bloodstream. And acetaldehyde causes all kinds of nasty shit, right? It can make people feel irritable, hangover. It can make them just, it can make your sleep shitty. It can fuck with your gut health. So like the company we work with Z-Biotics, it's a great, if you're going to drink before bed, something like that should make a big difference because it breaks down, it's literally probiotics that are modified, they're genetically modified to break down acetaldehyde in the gut. So at least you won't get that gut release of acetaldehyde like you would normally. Hey, check this out. A company called LMNT, they make an electrolyte powder you put in your water that has the right amount of sodium. Okay, so most of them don't have enough sodium. This has the right amount of sodium to give you better pumps in your workout, better performance, better endurance, no artificial flavors, it tastes good. It's amazing, no sugar, no calories. Go check this company out. Go to drinkLMNT.com forward slash mind pump. And by the way, you can get a free sample pack with any order. That's eight single serving packs for free with any LMNT order. All right, here comes the rest of the show. Our first caller is Aaron from Indiana. Aaron, what's happening, man? How can we help you? So as you know, I'm Aaron Pauler, I'm 18 and a freshman in college. I run track and I've been lifting consistently for about two years or so. I'm five eight, five nine on a good day at about 180 pounds. But another question, I've been having a reoccurring problem with my hamstrings. And I'm starting to wonder if it's due to my genetically short insertions of them. Does genetic size or length of the muscle play a role in injury? No, not really. Are you, okay, so tell me more about the problem that you have with the hamstrings? Well, I've pulled my left hamstring like three times now. My right one once. And it usually only happens when I'm sprinting. Like lifting doesn't bother it much at all in any range of motion. I try and work on like RDLs and like strengthen the stretched position and then the lifts and I don't know. It's just only happens when I'm sprinting. Yeah, so are you a sprinter? Is that what you do track and field? Yeah, 100 and 200. Okay, so short or long muscle insertions probably plays no role or if there is a role in injury, it's super minimal. What's happening is you just have an imbalance. That's, and it's very common. That's a common injury with sprinters. Quads, quads are super dominant. And then the hamstrings aren't as strong and can't keep up with the quads as they pedal you through like a sprint. Yeah, but there's more to that, right? It's not just that your hamstrings aren't strong. It's the kind of strength that you need from the hamstrings because sprinting is not the same. Although heavy lifting like RDLs, single leg deadlifts, leg curls, that kind of stuff will strengthen the hamstrings. It's not work, and there's some carry over to explosive power. You're pulling your hamstring when you're trying to express your strength through speed, right? It's that explosive power. Like right now, like I never sprint, right? I never run and never sprint. I lift weights all the time, have strong legs. But if I were to go try to sprint right now- You would pull hamstrings a lot of force demand, yeah. My risk of injuries would be kind of high because I don't train that way. So what you're gonna wanna do, first off is make sure you have, you don't have any real strength imbalances. So I would work on things like lateral stability, single leg exercises when you're doing your strength training. So single leg deadlifts, lateral lunges, you could drive the sled, that kind of stuff. But then I would do reactive exercises where you're jumping off a box, landing properly, jumping on a box, plios. You're training different planes of movement and do it in a controlled fashion so that you can get that, your muscle to be able to contract quickly but in a safe way. Cause this is really like a strength skill issue that's happening here. Aaron, are those hubcaps on your wall? Oh yeah, they are. Can you explain that? Did you steal those? I don't know. I just love working on cars and then we had some leftover and then I kind of just put them up there. Oh cool. That's cool. Do you do any multi-planar type of a training, especially explosive training like Sal was describing? Have you done that? Not really. I'm doing, I just got off like a hypertrophy month doing high reps and then I tried doing low rest for the first time and it was great but I don't really do anything like box jumps or anything like that. Maps performance. I really need to work on. Maps performance. That's exactly where I'm going Adam. Yeah, honestly because if you haven't put any effort, emphasis in that direction, just because there's just so many different factors that your body has to account for when let's say like surface is an issue, let's say like depending on what the response is in terms of stabilizing your body so you can maximize your run straight ahead. If you start to expressing yourself in different planes, laterally and with rotation, you're gonna find that it's gonna be much more secure which then is gonna be able to allow your body to perform at a higher level and also avoid injury that way. So I think it's really like put a lot of emphasis going in that direction here going forward. Yeah Doug, hook them up with maps performance. That'd be perfect. After that I would go map symmetry by the way. And so maps performance would be ideal. But athletic endeavors, there's a lot of skill involved and there's a lot of, you can have general strength which has lots of carryover. But what we're talking about is reactive, it's explosive and if you don't train that specifically you can develop some imbalances and issues and these can become a problem. So are the hamstrings too weak? Is that why you're pulling them? Yes, but that's not the whole story, right? Because we could get your hamstrings really strong in the gym with traditional strength training exercise. Different type of strength. And it might help a little bit but it's probably not gonna fix the problem. That's probably what you're noticing. It's like I train my hamstrings in the gym, what the hell's going on? Well and also too, I mean you may be so explosive going forward that slowing down is the issue in terms of decelerating. So that would put a lot more emphasis on the hamstrings in that regard. So there's a multitude of factors to this. And then also your warmup, are you doing a dynamic type warmup? What does your warmup look like? Yeah, I've started to just try to stay away from injuries as much as I can. It's mostly dynamic stuff, a little bit of stretching but mostly just dynamic stretching. I'd be interested too to see what your programming looks as far as how much time you're spending doing like hypertrophy type of training and like overall strength training versus like more athletic training. Because if you're sprinting and you're an athlete, the amount of time that I'm spending like lifting like a bodybuilder and trying to build a lot of strength is very minimal. So keep that in mind and that could be another reason why it's back to like Sal's point. And I'm the same way too. I have very strong hamstrings but if I were to go out and try and sprint right now because I don't train that way I almost certainly would pull a hamstring. So you may be starting to get real strong in the gym but that's not that doesn't carry over to sprinting on the field or on the track. So I would, I mean, what do you guys think as far as, okay, so if he were to go performance then you say symmetry Sal. And then when he's actually sprinting a lot what type of protocol like strength training would you have him in the gym? Like which one of our programs would he be running? Like a MAPS 15 type of deal or like a cardio program where it's mostly centered around. I like MAPS 15, really it's gonna be, if you're doing the dynamic exercises you're training explosivity, your ability to react, counter force, things like counter rotation slowing down that kind of stuff. Which is all in performance. Yeah, then strength training the actual like when you're going to the gym lift weights is like once a week because you're gonna be training on the track and that kind of stuff probably three or four days a week. So one day a week of strength training would be plenty but what you're running into right now is you're getting that kind of hypertrophy slow grinding strength and then you're going and you're trying to sprint quite a bit and you might actually be increasing your risk of injury because you're generating more power but you don't have as much control, right? So it'd be like making a car engine way more powerful but not working on any of the stabilizers in the car you're not working on the shocks and the suspension and the tires. So you got like a thousand horsepower engine and then you hit the gas and you twist your frame. You know what I mean? So yeah, that makes sense. Yeah, I mean, are you using a car analogy because I know you like cars. So I hope that makes sense. So think of it that way, right? You can only add so much horsepower to your car before it breaks apart and you have to really reinforce it and do other things. Well, that's kind of what's happening with your body right now. All right, cool. Thank you so much. You got it, man. We'll send over performance for you. Thank you. No problem. Yeah, I get the sense that he's a young kid, right, freshman in college trying to kind of body build but then also play a sport. That's what it sounds like to me. And so what he's getting right now is they're different types of strength. So I think he needs to probably lay off trying to... I mean, look, anybody who just lifts weights, just lifts weights, has done this when they go to the park and throw a Frisbee for 10 minutes or a baseball, you know what I mean? Or they tried wee boxing and all of a sudden they hurt themselves. Oh, I'm so strong at the gym. Why is my shoulder messed up after I threw the Frisbee four times? It's totally different. It's a skill and sometimes getting really strong and then never doing anything explosive and then trying to do something explosive is actually makes your risk of injury. No, I brought that up not that long ago on the podcast. I think that you are at a higher risk than someone who's completely deconditioned, which sounds crazy, right? The guy who doesn't... You get all those forces. Yeah, you apply more force. So it definitely puts and applies more pressure to that. But your car analogy is perfect. It's just like giving somebody who's never drag raced in their life before a thousand horsepower vehicle that's not aligned and expecting them to control that versus somebody who's never really driven before but has like a 200 horsepower car. They're gonna have a lot easier time handling that, the likelihood of them getting injured or breaking down as well. Oh, what a great analogy. That's true. Take a 16 year old driver and be like, here's your first car. It's a thousand horsepower, 68 Chevelle or whatever. Have fun. They're gonna get a car accident. Versus them never trained or never ever driven before and then giving them a 200 horsepower car, less likely to crash. Our next caller is Robert from Illinois. Robert, what's happening, man? How can we help you? Hey guys, how are you doing? It's nice to see you again. I guess I gave you the background last time I was on here. So I'll just give you a little refresher. I'm a power lifter. I've been lifting heavy five, about 14 years now. And I've recently been getting a lot of hand, hand weakness, like ball forze elbow, tennis elbow. You know, I can lift 1,500 pounds total between my three lifts. But any more, I'm barely doing 1,000 because my hands are just so weak. And I was talking to a lot of my baseball player friends and they all swear by rice bucket training. I've kind of heard of it before, but when I Google you guys, cause every time I Google something else, a fitness, I put mine up at the end of it. Cause you guys are kind of the, no I'll be all me at least. And can't really find anything on it. So I didn't know if you guys thought that was a good thing. And if it is, how would you go about it? Yeah, no, great question. So I'll talk, let me talk generally about the rice bucket type training. And then I'll be more specific for you, okay? Okay. Rice bucket training is a great way to train different ranges of motion, articulate movement through resistance, right? So for people who don't know, you fill up a bucket full of rice, you stick your hand inside of it and then you open and close your hand and you move your wrist and you can move it in any direction in the rice. You grip the rice, you squeeze it, there's lots of different isometric holds you can make out of that. Yeah, and it produces resistance, right? So you end up strengthening your hands. Now, so it's a good, it's a great way to strengthen the hands, the fingers and the wrist. Now for you, I don't think the issue is that you need more training on your hands. I think because of the heavy lifting that you're doing, you're probably getting inflammation at the insertion points. That's where you get the golfer's elbow, tennis elbow type of deal. You'll probably benefit from really deep tissue massage on your forearms. So I had this exact same problem when I was doing Brazilian jiu-jitsu and I was doing a lot of deadlifting. It got to the point where my elbows were just so painful. It would take me 15 minutes to warm up and then afterwards they were just throbbing. Well, I had a really good body work specialist just hammered the shit out of my forearms a couple of times and it literally solved the problem. So yeah, so I think really good deep tissue work is probably gonna help. And then backing off a little bit during that period of time to let your hands and your forearms kind of recover because they sound to me like they're a little overworked. Yeah, I'm gonna add a little bit to that because this is an area that I've had a problem with a lot and I have a massage therapist for a wife and she would totally give me relief like Sal saying when I'd get this but then I'd just keep happening. So I was constantly, I'd go do a heavy deadlift session and then the next day she'd be digging into my elbow and that would be the only way I'd feel this relief until I started to address my wrists and shoulder mobility. What I find is when I get really strong deadlifting and shoulder pressing and bench pressing and I'm doing these like the big lifts but I'm doing nothing dynamic. I'm not doing any mobility or rotational stuff. That's where this starts to come up. And so I'm gonna have Doug send you Maps Prime Pro. In there we have wrist cars, wrist cars and then the shoulder cars are two things that you should prime before every time you're about to lift and I think that will make a world of a difference. I would also recommend like Zopman curls. I'm pretty sure we also have a YouTube video around that just to strengthen the form centers. To Sal's point, I agree. You don't need a bunch more strengthening because you're probably doing a lot of it but I definitely would implement those in there just to keep the form extenders getting strong because I feel like when you get really, really strong at those big lifts and you're not addressing any rotational stuff that's where this problem occurs. At least that's what it was for me and until I did that, I didn't fix the problem. I'd constantly have Katrina having to massage my elbow. I'm glad you said that Adam because the massage definitely will make the pain go away and make them feel better but then if you don't address what Adam's saying which is the root cause, then it'll just pop back. But yeah, if you find a really good body work specialist who's willing to spend 45 minutes to an hour just on your forearms, I think you'll get a lot of relief from doing that. But then yeah, what Adam said, absolutely. I'm glad he added that because without doing that and what you'll end up, you might get caught in a cycle of constantly needing to have somebody work on your forearm. You know how I found this? So I tease, if you've listened to the podcast long enough, I've teased Katrina about how she used to massage me all the time and I don't get this many massages since we've had a son. And so when we first get together and I was lifted, hella heavy, like literally she would rub me every night. And so I'd come to the elbow and I'd feel better than go out again. And she no longer was doing that anymore. So I had to figure out what the fuck was going on. So I was forced to find the root cause. The training wheels. Yeah, it was working fine when I had a massage therapist sleeping next to me who was rubbing me every night. I was like, all right, it's cool. Broke, it's fixed. Broke, it's fixed. But eventually I had to get to the root cause which it absolutely was the wrist cars and shoulder mobility for me. And then that totally eliminated it. But I have to stay on it, right? Because I get lazy, just being honest. Like I feel good and then I stopped doing it. Then I get caught up in progressing the weight on the deadlift and then sure as shit, after a good heavy session, then it starts popping up again. Have you taken it? It's funny you said about your wife from the massage therapist cause my wife's actually a massage therapist and we have a seven month old son. That's our first one. And the other day I was like, Hey, do you care to massage my forearms? And I'll tell you what, I made noises that I never knew that I can make because of the pain. I've never had it before. And she's like, you just need to sit there and take it. You're this big, strong guy and you can't even take a little girl just rubbing her hands on you. And I'm just like, hey, I'll give you massage. She's like, you ain't giving me massage cause we know where that goes. I'm having another period. But a follow up question other than that. So I do have Prime Pro. I got that a few years ago and I do use the wrist things a little bit. I've been doing it more. Would you suggest doing that before my workout? Yes, yes, yes. And after too, but definitely before, but even after. I've been doing it all my days off recently, you know? So would that be like a good, I know you guys do other priming things like the handcuffs. It should be part of your routine. If you're getting ready to go heavy deadlift, the part of getting ready to heavy deadlift is you getting down and doing your wrist cars. You just needed, that needs to be part of the ritual every time you deadlift for sure. And then in addition to that, if you're in your living room, you're watching TV, you guys are hanging out, get on the floor, do them some more. Like you can't do enough of them in your situation, but absolutely it's a must before you go deadlift. When's the last time you stopped powerlifting and just focused like for a cycle doing unilateral training? Well, last time I was on here, you guys gave me symmetry, which I appreciate by the way. I'm about to finish it. I'm about to finish it. Robert, you're not getting anything else till you fucking follow it, dude. And I'm gonna do the symmetry, but you're right. It's an ego thing, man. I've been doing a, when I was in Afghanistan back in 2010, when I first started lifting, I was with a sergeant of mine from Columbus, Ohio, and he worked out at Westside Barbell. I mean, he was a jack, the biggest dude I've ever seen in my life. Oh, you know, he got me into the whole, you know, lift as heavy as you can and just, you know, Louis Simmons type stuff, just rar all the time. So you're right. I mean, I haven't, I never have, to be honest with you, Justin, never. Okay, okay. Well, I challenge you. We're taking back map symmetry and then I'm gonna give it to you again. Make sure you follow it. Okay. And I'm all for heavy lifting. Don't get me wrong. We're gonna pull it out of your library if you don't use it. We can tell if you opened it, by the way. So we're gonna check now. Yeah. Roger that. Roger that. Yeah, I will, I will definitely, like I said, I plan on doing it this next go around and we'll see what happens. I'll definitely keep you guys updated on it. You know what I'm saying? Like I said, I've been watching you guys for five plus years now. So, and quick, one more quick question, not nothing to do with fitness. Justin, I see you wear a lot of St. Louis Cardinals acts. Are you Cardinals fan? You know, I get that sometimes. It's actually my high school. It's San Lorenzo Valley. So, you know. Oh, okay. I'll say, we're in Cardinal country here. So, every time I see that, I'm like, yeah man, I even got you guys out there in North Carolina. Since I wear it so much, I just kind of like, I'm a loose fan now. There you go. I'm mad at him, really mad at him. Well, hey guys, I appreciate the advice and the knowledge and just keep doing your thing, man. You got it. Thanks, Robert. Yeah, I take that. Yeah. Yeah, you know, guys and girls that lift a lot that develop these issues, it's usually like you got to take a break and then work on the other stuff. This is shame on him too. He knows. I don't even remember giving him that. I remember him now. Oh, I remember him now too. And I'm like, you know, it's so funny. We already giving him all the stuff that he needs. You know what I'm saying? He just kind of do it. It's like he called in to get reminded again, bro. Yeah, basically. Hey guys, you just want to talk a little bit. Nice little check in, I guess. Well, I mean, it's true, you know, those elbow issues with consistent heavy lifters, it's just your forms are inflamed and over-trained. I was stubborn about it for him. So was I. I had to like way back off, oh, it went away. He has a massage therapist for a wife too, because that was like my, like when I was, when I was bodybuilding, this was a constant problem because I was lifting heavy and training so much. But Katrina like kept the band aid going because I'd come home, I was just like, I'd just lay next to her and she'd just get into it for an hour every night. And I'd be like, oh, cool. I'm good, back at it again. But then that stopped and it was like, fuck, what do I do? What he said about massaging his wife, crack me up. Yeah, you know what? You know where that leads. That's Jessica. She's like, oh, I'm so sore. I'm like, hey, lay down, honey, I'll give you a. She's like, why are you- Let me handle this. She's like, my shoulder's a sore. She's like, why are your pants up? So my shoulder's a sore. Why are you massaging my- Your glutes are, yeah. Oh, it's, you know, this is sometimes- They're really tight. Sometimes your shoulders hurt when your glutes are tight. That's it. I know what I'm doing. It actually unlocks everything. Our next caller is Scott from Wisconsin. Scott, what's happening, man? How can we help you? Hey guys, how are you doing today? Good, good. Good. So, first off, just, I know you guys get a lot of macro questions and I'm sure you're sick of them. So I just wanted to appreciate how you guys are and you can answer these questions for people. I know I'm not special. So with that little story, so back in October of 2021, I had a pretty life-changing injury at work. At that time, married four kids. I weighed about 225 and I just kind of was like lethargic, no energy, something needed to change. So started off the year 2022 with 75 hard, I just finished listening to an episode on your guys' response on that. That could probably be a whole nother podcast, but so yeah, with that, with 75 hard, like I said, I started at 225. That was more to get my mind on track, but I dropped down to 185 by the end of that. Lost 12.5% body fat. And right now, I'm not sure what my body fat is now, but at that time I was in a deficit throughout the whole thing consuming about 1,800 calories. And now I'm maintaining at 2,300 calories roughly, but I'm not really seeing. So I just bought anabolic and I'm seeing strength gains, but I'm not really seeing any physical gains. And I'm wondering, like, am I, I count my macros like crazy. So should I stop counting macros and get more on the intuitive eating program and try that, or? Not necessarily, not necessarily. I think be patient. How far into anabolic are you right now? Like three weeks. Yeah, yeah, be patient. You know the saying where there's smoke, there's fire. Where there's strength gains, the muscle gains follow. So it's pretty reliable. So if you get stronger consistently, you're gonna see muscle gains. If you wanna speed that up, I would bump your calories. I would just increase the calories by, you know, 2,300 calories, going like a small kind of mild bulk. And that should fuel more of the strength and muscle gains that you're looking for. But if you're getting stronger, you're moving in the right direction. And it's usually this way it looks, right? Somebody works out, they have a good, you know, calorie intake, food looks good, they're working out. They get stronger, stronger, stronger, stronger, stronger, boom muscle. And then again, stronger, stronger, stronger, stronger. Boom, it's almost not like strength and muscle or they follow the same time or they happen the same. It's almost like you get stronger for a little while and then boom, the muscle pops on your body. It's almost like it works out that way. And I've experienced that myself. I've experienced that with all my clients. Somebody will gain 15 pounds on a lift. You don't see any muscle gain. Then they'll gain another 10 pounds on a lift and then boom, they just gain a bunch of muscle in a very short period of time. So, but you know, you can bump the calories, go up 2,300 calories and continue doing what you're doing. You're moving in the right direction. Yeah, I agree. Are you doing any cardio, Scott? No, just on trigger sessions, I walk, usually a mile, I walk. Oh, good. Oh, you're good, you're doing great. Okay, cool. Yeah, yeah, no, I agree with Sal. I add a couple hundred calories. And it's not that I would be against you moving towards intuitive eating. I don't think intuitive eating is the answer to building more muscle. In fact, I think it'd be more difficult to have a goal like building more muscle while also intuitive eating. Although the ultimate goal is to get to a place where you intuitively eat. Right now, I would keep tracking. You're tracking already. I would add, like Sal said, 2,300 calories and stay the course. I mean, I think that, give it some time with anabolic. If you're seeing the strength gains, I think you'll start to see. You'll reveal itself. Yeah, I just keep going. 100%, I think you're doing good. And after maps anabolic, I think maps strong and symmetry would be good follow-ups to what you're doing. Yeah, but you're on the right track, man. You're doing everything right. So, and what Adam said about tracking is on point. Intuitive eating, when you eventually get to that point, that's a great way to maintain good general health and fitness, but when you're trying to gain or lose, then usually it requires somebody pay attention to the calories and macros a little bit more. Yeah, it's not gonna make it easier. That's for damn sure. Yeah, now if you're stressed out about counting macros, if you called and you said, hey, I'm counting macros, it's causing me stress. I'm developing a bad relationship with food. Then I'll push you more in the direction of, I'll start moving you in a more intuitive way. In fact, let me send you our, what's our nutrition guide called? Intuitive eating guide. Is it intuitive eating guide? Yeah, we have one of those. Okay, I'm gonna send that over to you. I wrote it, I can't believe I can't read it anymore. I'm gonna send that over to you because I think that'll help you eventually when you wanna move in that direction. Okay, cool, that's awesome, thank you. You got it, man, thanks for calling in. Yeah, thanks, guys. You got it. Take care. Yeah, I'm glad you said that, Adam, because when you're doing everything right and you're on a good intuitive eating type regime, you develop balance. But then when you wanna move outside of quote unquote balance, I wanna push my body to gain a few pounds of muscle or I wanna add 10 pounds to my squat or I wanna drop 3% body fat. Well, now you're moving out of what your balance is and that does often require you to track a little bit. Kind of pay attention. You need to be more specific at that point to achieve those specific goals. It's always been my pushback a little bit when we talk about intuitive eating because I intuitively eat right now. Yet, if we all got together and said, hey, let's try and put on as much muscle as we can as fast as we can and we had that goal like that or I had a goal like that personally, I would absolutely, the very first thing I would do was go track and see where I'm at currently right now. And then I would adjust my diet accordingly. Even though I've been lifting for all these years and tracking food for like, I don't necessarily need to for general health but if I wanna make change in my body, whether it's reducing body fat or building muscle, I wanna recalibrate. I'm gonna track for a period of time to get an idea of where I need to be in order to hit those goals. And then when I hit that goal and then I go back to intuitive eating again. So I think it's a place that we all wanna do. You know, you wanna be comfortable, you wanna be balanced, you wanna know how to feed your body in a way. And you know, I wanna be clear because when we say intuitive people like, what does that mean? Like just instinctually, you just have this knowledge? Just eat when you're hungry. Well, no, it's like, look, if you don't know how to swim, you know, you're not gonna intuitively swim, you're not a fish, you have to learn the steps, you have to pay attention to what you're doing. And then eventually you can do it much more intuitively. But then if you wanna learn a new stroke or you wanna get faster, you might have to pay attention to your technique again and perfect certain things before it can become more intuitive. You know, I do it as well, Adam. I don't track everything, but if I'm pushing in one direction or another, I'll track a couple of things. I'm like, okay, well, let me look what my protein is at because that's most important for me. Or let me see where my carbohydrates are at because right now I'm trying to, you know, push my energy when I work out or whatever. So I will track it, but once I get that information, then you have information you can work intuitively off of. It's not this like, we're not born with this knowledge. So I want people to understand that. Because your body can deceive you pretty easily. Well, not just that. If you don't have the information, you don't have the training, you don't have the understanding, then you're just gonna base, your intuitive eating is based off of your limited knowledge and understanding, which is, I know what tastes good. So let me just do that. Hunger and cravings. Yeah, so now I'm intuitively eating based off that. Well, that's gonna look like donuts and candy. You know, I wanna address the 75 hard point that he made too, because it's been a while since we talked about that. And I know we kind of railed on that when it first came out. And I like Andy Vercel and some of the stuff that he said or put out there. The problem I think that we have with something like that is for the general population, doesn't result in what people think it does. And everybody's like, oh my God, I did it. It was amazing because it's like crazy discipline for 75s. The fail rate afterwards is just like any other diet. That's the problem. You lose the weight in the beginning back. And it's such an extreme of- That's one of the reasons why? Yes. And so it tends to promote this on-off behavior that we're always trying to help people solve. And to solve the on-off behavior, doing something super hard and extreme is not the answer for most people. Does that mean there's not somebody who's listening, who did it, it changed their life? And now they're like, cool. Yeah, 5%. Yeah. That's the same percentage with any diet. You know what people expect out of doing that, Adam? Is they expect an epiphany. They say, oh, well, I know the statistics. I know what you're saying, but I think I'm gonna do it and it's gonna change my life so much that I'm gonna be able to stick to it for the rest of my life. You are not gonna solve your fitness and health issues within epiphany. Those are so rare. Look, I've trained people who've had multiple heart attacks and the epiphany never hit them, right? So don't depend on that. This is a slow process of developing discipline, skill, really developing a good relationship with nutrition in yourself. And so signing up for stuff like this in the short term is great. Yeah, you're gonna get to see some results if you stick to it, but then you're gonna fail. And the success rate, it goes up dramatically when you learn to incriminately add this stuff. So all the things that are like, people hear me talk about 75 Heart and they're like, you not agree with the water thing and the walking thing and challenging yourself? No, that's not the point. No, that's not the point at all. I absolutely agree with all that stuff, but I also would never take a client who wasn't really doing anything and then throw that at them. Now my goal would eventually to incorporate all those things over a period of time where I slowly build that into their lives. You're gonna trip it to them. That's right. So that becomes something that they maintain for the rest of their life. Not slamming. Anybody can slam something hard for an extended period of time and just muster through it. But again, it promotes that on-off behavior. All right. Our next caller is Sebastian from Nova Scotia. Sebastian, what's going on, man? How can we help you? Not too much, how are you guys doing? Good. Good. It's a pleasure to be on here. Start off by saying I really appreciate you guys and have the utmost respect for what you do. Thank you. I've been listening for quite a few years now and I relate to you guys in many different ways, especially you, Sal. We kind of have a similar story. So it's always entertaining to hear your life lessons and your life story and I really relate to you guys. So some background on myself. I've been working out for around 15 years. I started when I joined the military, served for 10 years, got out in 2019. Kind of started with a bodybuilding bro splits, then got into some endured stuff, cycling, running, swimming. Then I got into CrossFit powerlifting, but CrossFit led to injury. So then kind of where I am now, I have four kids. So my lifting's about twice a week, full body, try to hit the big lifts. And then once a week I get out on a mountain bike ride. I would like to do Map Strong. I've been sitting on it. I just haven't had the time to dedicate to do it with the four kids and whatnot. So I'm thinking maybe maps performance will be a better fit. So that's my plans. But my question for you guys is recently, I took a week off working out. I was feeling kind of beat up and I kind of felt like I needed it. But during that week off, like I felt so crappy, my joints were killing me, my body felt beat. And I was really expecting to feel rested, rejuvenated and just like roaring to go. But I pretty much felt the opposite. And then when I got back into training, I feel great again. So I don't know, am I doing something wrong when I'm taking time off training or what's going on there? Yeah, so there's a couple of different ways to take time off. One of them is to do nothing, okay? Where you're literally just doing nothing. And that's actually less applicable for most people. In other words, most of the time, that's not the best way to take time off. The best way to take time off for most people is to continue to move, continue to do things, but to do them at a much reduced intensity. Because going from exercise to nothing unless your body really was hammered or you're sick and you need to give your body just all of its resources to recover. If that's not the case, then going from exercise to nothing can actually be detrimental. Well, especially a guy like this, I can tell just by your background and everything you've done, you like working out. You enjoy it, I don't even know you. And I could tell by your background that it's something that you probably really enjoy in your lifestyle. And again, probably relate to Sal so much because he's this guy out of us for sure that he's a fucking bear if he misses two workouts or he's worse. Even if his body needed it rest wise, he's annoying to be around if he misses two or three workouts because of that, that's so important to him. So it makes sense that you didn't feel better necessarily by taking a whole week off of doing nothing because you're the type of guy that likes to move, likes movement, 100% would just bring back the intensity in a week like that. I also would add, because you didn't tell us anything about diet or sleep or anything like that too. So I would have some questions around, and I know what it's like to have a kid. So having kids, how's sleep, how's diet, how's all those things going? Yeah, well, I do have a nine month old. So sleep is very, like I'd say I get maybe eight hours in bed, but I'm up all through the night getting her a bottle and whatnot. So sleep is interrupted. And the diet is not as good as it used to be just because it's a lot of convenience foods on the go now and not so much time to cook for myself. So I'll do like cottage cheese and stuff to hit my macros. But other than that, it's, you know, I'm out, I'll grab a quick burger or something and stay within my calories. But I also have been in a cut for a while. So I don't know if that would... It could, you know, and sometimes too what happens is people take a week off of exercise and they also take a week off of trying to eat healthy in a particular way or do other things for themselves. But I really think taking a week off is a good idea, but I would focus on mobility. I'd focus on stretching. I'd go down to 30% of the weight you were using before and just kind of work on full range of motion. And just, you got to still move your body. You know, aside from the psychological aspect that Adam was talking about, physiologically, the body generally recovers better through movement than it does through not moving, you know? Unless you're in extreme case, right? Unless you've got, you know, rabdo where you've just broke everything down and you literally need to lay in bed. For the most part, if somebody just goes from exercise to nothing, you'll actually notice a decrease in performance. So you still want to move because it keeps things, it keeps your body moving in the right direction. It facilitates recovery. You just got to bring the intensity way down. That's the main key. Yes, look at D-Lo. I probably went into it because I was scared not doing anything. I was scared to really eat too much. So I probably cut my calories even more during that week off just to like not put on some fat. You know what? Okay, so I'm glad you said that because this will be, is a good thing to address. The amount of calories that you were burning with your three workouts was nominal. So cutting your calories to make up for that, all you did is reduce the amount of nutrients your body can use to recover. The reality is you should have kept your food intake the same. It's not like you were doing three hours of running every single day and then you stopped. You're doing two weight training workouts. That doesn't burn that many calories. One mountain bike and workout, okay, that's fine. But divide it over seven days, not that big of a difference. And so what you should do is take another week off, go easy, don't cut your calories and eat and feed yourself properly and then see if you feel different. I'm gonna have Doug actually send you maps 15 too. I think that's it. Good call. Someone like you who lives, I mean, Sal and I were talking off air just the other day because he kind of scaled back and it's like, it's a lesson that we continue to learn ourselves. Like sometimes our body's just kind of talking to us and we've been ramping up the intensity and volume and like a routine like that where you're basically doing two lifts a day for 15 to 20 minutes, which is not a lot, is a great way to kind of deload. And you can play with the intensity. So if it's like, instead of doing an absolutely complete rest week, you do maps 15 and you keep the load moderate and you just go through the movements for the week and I think you'd feel pretty good. Yeah, and a program like that to me sounds terrifying. Like, you know, working out for 15 minutes and that's it, I guess. Well, it's every day. Yeah, and there's an advanced version in there that's about 20, 25 minutes. Yeah, that's every day. You have 20 to 25 minutes a day is gonna be close to what you're doing with your two full body workouts. I think you're gonna like it actually. You will like it. I know you will. Yeah, yeah. Yeah, it does sound nice with having the family and whatnot. Getting in 15 minutes sounds a lot easier. Yeah, give it a shot. Give it a shot and see what happens. We're gonna send it to you. I appreciate that. You got it, Sebastian. Thanks for calling in, man. Thank you guys. You got it. Yeah, you know, I can't stress this enough. It's like, if you work out really hard one week and then the following week you lay in bed all day. And you're like, I'm just gonna lay here and recover. You will come back weaker with less mobility. What you wanted is you wanna continue to move. You just gotta reduce the intensity. And that is what helps with the recovery, building, fat loss process. Laying in bed literally tells your body you're sick. And unless that you need, you literally need to lay in bed, that is sending a signal to your body that says a lot's winning the wrong stuff. You feel, yeah, it's like active recovery requires that blood flow. So you just have to manage your intensity appropriately. So if you're up high intensity-wise, you're up high volume-wise, we reduce those a bit. But you know, that week you're still moving around and expressing your body so that way you can recover. I get it though. I mean, I'm sure you all were in the same boat at one. Totally. I mean, I used to, I remember I used to lift like that. I used to lift and then it goes in lay-out. Lay in the couch and watch TV. Try not to move. Drink and drink a gainer. Yeah, yeah. Let all the muscles grow. Don't touch them. Talk about how hard it was then to get back in to like ramping it back up, you know? Just your body. Huge mistake. Huge mistake. 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. And again, they're all free. 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 only find me on Twitter at Mind Pump, Sal. 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 in some supersets. At the end of that year, you're gonna 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.