 Boom, it's mine pump time. All right. Here's the giveaway maps anabolic. I love giving away that program It's the foundational maps program and it's the one we get the most questions on it's also the most popular Maps program great for building strength building muscle boosting the metabolism Raising testosterone levels it does it all so here's how you can win right leave a comment in the first 24 hours That we drop this episode if we pick your comment will notify you and you'll get free access But you also have to subscribe to this channel and turn on your notifications one more thing We have two programs on sale right now Map performance and map suspension are both 50% off go find out about them or just go sign up at maps fitness products calm Just use the code September 50 that's September 5 0 with no space for that discount. All right Here comes the show. How'd you like to sell the Robert Kiyosaki interview the other day? You know what it was really good actually I wanted to talk about and this is good. This is connected I want to talk about a study on Muscle and preserving muscle and it in trust me. It's connected to what? Oh, yeah, what you're talking about. Okay, so There and I brought this up briefly on a previous podcast, but I'm seeing people share it more now So I want to bring it up. There was a study that Tested how much volume of training you need to prevent muscle loss Okay, so in other words Let's say you gain six pounds of lean body mass right you gain six pounds of muscle How much exercise and training volume? Do you need to do to keep that muscle now? Previous, I guess I get beliefs would be the same amount of training you did to build it I got to keep doing exactly what you're doing. Mm-hmm nor build it, but we know through experience That's not really true. It's like Building muscle is way more challenging than keeping it and I know this first hand as somebody's been working out forever It's so easy for me to keep muscle as a 42 year old man Then it was when I was 22 You know working out and doing a lot of stuff and even though I was younger and a lot of stuff I mean I do Barely anything to keep my mass and if I want to gain of course I have to do more and I know you talked about It was just talking to Katrina about this who was kind of you know Be and I saw the same study although you're so much better about remembering the exact stats I I thought it was one ninth or one yet is that what is one night. Oh, I did remember You know, I was telling her and you know, I'm like trying to Tell explain to her what that said it was and it just confirmed something that we've been talking about her I mean and I have shared it on the show multiple times how it trips me out where How little of training I have to do right now to maintain? I mean obviously again I've and I've said this I'm not maintaining the bodybuilding physique that I had built but I would say this and this is what I was telling her because it was Referring to her feeling out of shape right now And just getting back into it. It's like your body will respond so quick You'll get back and then not only that you just got to do very little to maintain that and I I Believe right now that like so I just came off and not training for a month And I'm only on week one or week one of like get back and swing things in two weeks time With training three days a week. I will have I'll be back to a place not great shape But that shape is better than the highest volume of training. I was doing and consistency when I was 24 Yeah, like how much training would you have to do? Especially when you were first starting to look like you do now Well, first of all, I couldn't I couldn't get to that side to me forever to even get beyond 200 pounds, right? And have over 175 pounds of lean body mass like it took me years and years to get that But once I got there and had maintained that for several years Now the amount of volume I have to do just to maintain that which is In better shape than the hardest training dieting version of me at 25 Which I know you're going and I'm hijacked your investing talk But I totally know where you're going with this conversation. Yes. Yes building muscle is an investment Okay, yeah, totally So the study showed that and you said it Adam one ninth of the volume that you used to build muscle is Roughly what you would need to do to maintain it now I think about that for a second. I know okay one ninth Yep, if we typically are saying in a workout you're doing ten sets of something like Take in order to you lay one or two sets. Yeah, I know that so that's mind-boggling when you think about that Like as long as you just go like so somebody who squats ten sets, you know throughout the week So let's say three days of three to four sets of squatting as long as that person squats one or two sets in a week That should be super reassuring. It's awesome news. It is and and again. I've observed this in clients I've observed this to myself and I would speculate that the longer You have this muscle on your body the less even less is required to maintain it like percent I remember, you know working with Older clients who were high-level athletes when they were younger You know, I I trained a 74 year old man who was a high-level boxer amateur and then pro boxer and his youth And I remember like he was he didn't work out But he had muscle like a 74 year old that lifted weights I remember once this guy this old man came there My studio used to be next to this breakfast place that was always real popular on the weekend and this old guy walks in and he was Late 70s early 80s. I believe little guy And he sees my kettle bells and he says can I try this out and I said yeah And he grabbed I think it was a 50 or 70 pound kettle bell and pressed it overhead And he had these little meaty forearms and he wasn't necessarily lean or anything But it was impressive to see an old man like that And I said wow, how often do you work out and he goes? Oh, I goes I barely ever work out. He goes, but I used to be an olympic athlete for the soviet union back in the whatever days He had this deep accent or whatever. So obviously he's got this muscle that he's kept. Okay. So how does this connect to? Robert kiyosaki, so he's curious how you're tying this together He's the author of rich dad poor dad and one of the great book by the way I recommend everybody read that probably one of the best books that'll teach you How to develop some like financial security and financial intelligence right and one of the things he says in there Is he kind of just he he differentiates the difference between a liability and an asset right so like a poor dad You know, everything's a liability a Rich his rich dad talked about assets So what's an asset an asset is something that makes you income makes you money A liability is something that costs you money So a lot of times people for example, and again, I'm going to connect it all right people own their home And they say to themselves. Oh, this is an asset. No, it's not you're not making any money On your home. Yeah, that's the one you live in. Yeah Yes, the value of it can go up But you're not making that money unless you actually sell it right an asset would be I own a property I rent it that rental income is making me a little more than it's costing me $5. Yeah, it becomes an asset right there Now it's an asset you rent it out It's renting out for $5 more than the mortgage profit there It is now an asset right and that's the strategy of really wealthy people really really wealthy people They understand how to create assets and they tend to have multiple multiple streams of income and assets And they're very smart at this and this is how you build lots of wealth Very few people become wealthy just because they make they have a job that makes them a lot of money Most people do okay Save their money and then continue to develop assets that earn the mean coming over 10 15 years now Right, so we all kind of understand that story. So how does muscle connect? Well, unlike burning body fat unlike, you know, trying to burn lots of calories, you know through let's say running or cycling which Has its value. So you still have health value When you build muscle you have muscle memory And you have this effect that we just learned in this study that we've all Speculated if you build money you are literally investing in your long-term health in a similar way that you would do it with an asset So if I gain 10 pounds of muscle I have a faster metabolism. So now what's happening is like it like a rental property. That's making me money My body now with extra muscle is burning me more calories And I'm not necessarily doing anything to to do that. I'm just sitting there. I'm burning extra calories Not only that but in the future Just like an asset if I buy a property And it's costing me $2,000 a month in In mortgage and I'm collecting $2,200 a month in rent. I'm making $200 income If I eventually pay that property off now, it's $2,200 in income, right? You build 10 pounds of muscle with all this time and effort in the gym and consistency Later on very little to put money in the bank. Yeah very very little Effort has to be placed to keeping it to maintaining this faster metabolism Muscle is protective. It's it's insulin sensitive So it's literally like building muscle is one of the smartest possible ways you can Secure long-term health. And so that's why I can that's how I connect, you know It's hard, uh, you know and like investing like that too because it's a it's a long play And when you're trying to build the muscle in here in the thick of it It's hard to see that just like you're fighting so hard just to get the results to happen Yeah, you get a couple pounds. You get a couple pounds that you've worked, you know The last year or two to get it can be very discouraging, you know Just like only making $50 profit on that property that you're you invested in, you know It's only made you a total of oh a couple hundred bucks in a year. Is it really that great of investment? Well hang in there stay the course stay the course Watch what happens in five ten years of you have building working on building muscle on that and then look How much easier it is to keep that maintain that and potentially make more of that and stay in shape Just like I like the investing now in this metaphor is crossfit bitcoin That's hilarious trying to follow you here. Yeah, but it's it's uh, uh, it's beautiful because You know if you had if you examine and I mean I must have said I've talked about this a million times I wrote a whole book based on this theory or not theory at what you see With the data and in real life in our experience if you're Look if you're the average person and you know exercising consistently is tough Which it is for a lot of people like every day being active like that's hard Your normal life is not designed to be active. Everything is sitting down. Everything is convenient So you have to like structure time aside from exercise. Oh my god. I have kids I got a job. I have friends. I have family Okay, I got to look at this for the rest of my life Like why not and if you and most people only really will do one form of exercise ideally, it's like Yes, you should probably do resistance training cardio Flexibility mobility meditate all these wonderful things But most people will probably only pick one because they don't have a lot of time Pick the one that's going to give you the most Dividends right the most return So you build some muscle. Oh my gosh. You are really setting yourself up In a way that requires the least amount of effort and the least amount of consistency and holy shit, you know Let's say you're you know, let's say you're young and you're watching this this this show right now And you're in your 20s and you're like, I got a lot of time. I can work out every single day. It's fun It might not be that way when you're in your 30s and 40s and 50s But if you build the muscle now and do it right now now in your 30s 30s 40s and 50s I make you to the gym two or three days a week max. I got kids or whatever But you maintain a great physique and you maintain good health as a result, which is freaking awesome So many parallels there. That's so many between financial health and You notice your overall health. So I love that analogy. Oh, so and speaking of health. We all did These and I'll talk about my own personal results. I think it's hilarious So we all did this like this thing for the business where we get life insurance and We do this. This is just to protect the business something happens to somebody or whatever, right? They do this whole health panel, right And my just one and we all were all healthy. So everything looked good, but my Cholesterol numbers always come back like and I eat I swear to god a predominant amount of my fat a saturated fat I eat a ridiculous amount of cholesterol. I have six to ten sometimes 12 Egg yolks in the morning. I eat tons of red meat, whatever my cholesterol is always like 149 150 total It's great. No matter what I do. It's pretty wild, right? How much of that is determined by genetics and a lot activity I mean majority a lot. It's really really crazy. You know speaking of studies. So I did my uh, my questions just the other day and I got I was surprised. I got a lot of questions around gyms to potty I know I thought about I was like, you know what actually it's I think it was like in the I don't remember Doug maybe could look it up and like it was in the probably the first few hundred episodes When we did an episode that where we went straight after them And I was like, oh man, you guys must have just joined mine pump if you're asking me questions about stapani And somebody DM me I get maybe that's why because he's got something that's getting some traction right now because he's of I love what he wins for the most tatted PhD. Well, he's an example too of why you have to be really careful with Uh With some of these studies because you with academia. Yeah, you have because you got to be careful We could take a study and you could twist it and turn it uh to serve Your your benefit or try and fit your narrative And or take it so literally and forget everything else. Yeah, right And then think about the all the other variables and factors that come into play when a person's actually going to use your techniques Well, and so the want the study that he's referencing right now And I don't know if it's a brand new study or what it is. It's making this round. Oh, it is okay So it's this idea of um, you know Super fast like ab work and we've already talked forever about, you know, when we tell when we tell people about Working the abs. It's you know slow down and one of the mistakes We think that a lot of people make is just going through it so fast They've already got a poor connection to their abdominals hip flexors take over the movement enforcing the bad Yeah, so they're not even they're not even training the abs very well so learning to really articulate the spine And use the abdominals to do a proper crunch and sit-up One of my favorite exercises like the perfect sit-up, which is extremely Slow movement and here he comes out, you know with the counter information and says that that's the terrible way to do it Best way to do it is this explosive Fast way of doing it now I didn't have to dive very much into the research to completely dismiss this right away Because I really don't give a shit if that if the research says that what I know from Training so many people is how impractical that really is Because of the fact what I just said most people have a poor connection of their their abs and don't know how to properly contract them You take that same person and you tell them to do something explosive It's no different than somebody who can't even do a body explosive poor recruitment. It's no different It's no different than somebody who can't do a proper body weight squat doing box jumps It's like you can't even do a proper body weight squat and now i'm asking you to do something explosive Onto a box is is a terrible idea and this is the same thing So I couldn't see the clip because I was blocked a long time ago But I was able to see the clip through going through the mind pump media account By the way, uh, his nickname is dr. Integrity if you guys ever listen to past episodes wonder who we're talking about This guy really annoys the shit out of me and one of the main reasons why he annoys me is because he has the credentials He looks jacked So people tend to believe him and what he does is he takes studies and literally will he'll take them so literally And then give advice that is terrible This is the same guy that tells people to eat gummy bears post workout because sugar does this and that Dumb, I don't give a shit how fast you absorb Gummy bears you're telling people who are improving their health and fitness to candy post workout Like there's so many could go around so many problems and a big percentage of people who work out also have dealt with insecurities and Food dysfunction issues same reason why we don't recommend fasting for weight loss like stupid Now the study comes out and what the study showed was by the way, this is also annoying to me It showed greater muscle recruitment In a study when they compared fast crunches to slow crunches. Okay They've shown that in other exercises and it also doesn't mean a whole lot in the real world So I could show better recruitment pattern in your quads With a leg extension than a barbell squat. Does that mean leg extensions are going to build bigger quads than a squat? No, it doesn't at all. It's not gonna. It doesn't work that way. So it doesn't really translate But let's say it does. Let's say fast crunches Does work the abs a little bit more than slow crunches I don't know very many people that can do a fast crunch without completely fucking them up I don't you know one of the biggest complaints of people who do uh Spinal flexion. This is lumbar flexion. You know one of the problems the most you guys know this back pain I hurt my back doing that. In fact, there are movement specialists That actually advocate for avoiding All lumbar flexion. They said don't ever work your abs lumbar flexion. We've seen too many slip discs and issues and stuff like that Here comes this study and then you have dr. Integrity coming out saying do your crunches fast. What are you doing? It's I tell you what one of the hardest things to to Articulate with resistance is lumbar flexion. It's really fucking because the difference between Lumbar flexion and hip flexion like here's the difference in space Here's your lumbar. Yeah, and then your hips are literally right here and both of them bend you forward This is why people who do leg raises and roman chair sit-ups and and they do them wrong I watch them do it and they go, but I do feel it my abs. Well, they're stabilizing But you're mainly doing hip flexion. You're not really working the abs through full range of motion We're gonna make you do it fast now. Oh my god And by the way, 99 of people who go to the gym who don't know how to work out When they get on like the the ab rocker machine or they do sit-ups on a physio ball or doing them fast They're all doing a fat. How many times have you actually sold training to someone? Yes doing fast crunches On a physio ball. That's why this is terrible advice and I think Doug you pulled it up with episode It was like 257 so a long time ago. So if you want to hear us talk about You know, by the way, we were a little bit more, uh, rough. Yeah, no We weren't a little more aggressive by the way back then, you know, we were punching up, right? So it was okay so We weren't bullying. Yeah, we weren't bullying anybody We were the little guys that we're trying to help the average consumer You know get through all this information that they're seeing and you know, we are Discrediting this this dot. Well, I know speaking of that you just reminded me something talking about this Uh discrediting phd's So you guys remember, uh, we get we got this guy emailed into us, uh, we get questions pretty frequently about him I know we addressed it a little bit on one episode. Um, dr. John jankwish. Is that ring of bell? Do you guys? Oh, yes, it does jankwish. It sounds familiar. Yeah jakewish jakewish He's the kind of buff dude ball the bands the extreme bands claims that claims that resistance training only does band Exercise like lifting weights is a waste of time. Yes. Yes. Okay Yeah, and again another phd that likes to cherry pick data to try and prove his point of service Yeah, so lane norton Went in and destroyed him about two weeks ago I totally forgot to bring it up on the podcast and you just reminded me of you talking about stapani And uh, I wish I would have shared a thing because then I would have been able to give you guys more information About but I mean if you want to go back on lane's page, you could probably find it up I think he did it on one of his he likes to like tear somebody up every friday and he just He does I mean lane lane is I love lane lane is such an acquired taste though Like if you get if that stuff you don't like then, you know, you won't like his but he's lane's a very smart guy And and he'll also you know what he'll also admit when he's wrong. Yes. That's why I like lane I have you know and the things that most people don't rub people wrong. Yeah, yeah, I I like him I like him as a person. We we were all really good friends stuff like that We have different approaches on how we do things but I have a ton of respect for him anyways He just tore he went and and took every bit of this is what I love about lane because he's so detailed like this Like, you know, he'll spend like he were three days. This is what he did Putting so he didn't just say it I guess we're a little like slow. I was like, ah, I just credit somebody or you just saw our little run on Jim stapani I'm not gonna go this ends up. Yeah, I'm not gonna go in and like take everything he said and then like Pick it apart and destroy lane does that lane is like let's take his Whole he did that with game changers the documentary too and he did that with this dude He went through every study. He's ever referenced to prove his point and destroyed it And showed how he cherry picked the data to try and prove a point and make a leap from here to here And how it doesn't work that way then to top it all off So I'm already laughing as I'm watching I'm like, you know, we already told this guy to go fly a kite We would never bring him on and we already just call this shit bullshit So then he pulls up his phd Look up dug, uh rushmore university So and this is the thing you got to be careful of too that You can get the Harvard of online It's not even that it's not even they don't even like watch when you pull up when you actually google it What's the first like three sentences says about it? Well came in islands first. That's the first It says as a fraudulent Substandard institution, this is a texas higher education coordinating board listed rushmore university is that Substandard institute. What does that mean? It means it's a very popular fraudulent freaking way to get Three letters after your name, but it's not really. Yes, and that is where his phd is from. So, you know, by the way I don't give a buyer be way. Yeah, I know I don't give it I don't care if it's fraudulent or not when you say stupid shit. That's that's fake That's not true like then I don't care where you it was just the icing on the cake after that I mean I well I watched Lane's full thing on it and just watched him just pick apart every bit of his studies and stuff And he did it in his story too And then at the end of it and then he's like to top it off. Here's where his phd as he circles it Dude, you have to be careful with uh academics is in fitness not saying that they have no value I think they have tremendous value But when they don't uh apply real world, uh, like what happens and they don't consider like big context Then it gets really messed up like here's an example. You you reminded me because of Lane, right? So Lane's, uh, I think his thesis or what What he wrote to get his eventual phd was studying protein. Actually, this is Lane's like it was more loosing. Yes loosing. This was this is like supreme expertise, right? So whenever people try to hammer on protein It's like like this Lane is like the man when it comes to this And there's studies that show that increasing loosing loosing, which is a branched amino acid or protein in general Increases what's called mTOR. So mammalian target rapamycin. I think it's called and this signals muscle growth It also can fuel cancer growth. Okay So people come out and saying protein causes cancer just like that. No If you have cancer eating a lot of protein can fuel cancer just like it fuels other cells So by the way can eating lots of carbohydrates or a high calorie diet like Cancer cells are cells. Yeah, they get fueled in different but similar ways often and so eating more of Amino acids and carbohydrates will fuel it but in a non-cancerous non-inflammatory healthy environment High protein is very good. And so he you know, he goes into that quite a I I saw him do a whole talk on that And I loved it and then you know back to the explosive stuff. I will say this for people who are Wondering what's the best way to train? my core Explosively it is not by using exercises that are designed to be slow and controlled in other words if you're doing Like a physical ball crunch or leg raises Uh, you know one of the worst exercises that hate CrossFit does by the way is those leg raises But they're swinging them like crazy or whatever. Yeah, and I get that that's its own I guess I don't know competitive bar or whatever movement, but as an exercise for core. It's not it's not great If you want to do explosive explosive stuff for your core, don't use those exercises They're not designed to be used that way instead do things like A a chop with a resistance band or slamming down a medicine ball throwing a medicine ball out of a crunch Yes, it's if that will give you much more applicable explosive power Well, let me stop you there too. There's still prerequisites for that 100% Yeah, so you got to that's what you have to as a consumer. You have to understand that when you're you're taking in this information that Um, does that mean that like I can't get down and get some benefits of explosive crunches? No, sure I can I also know how to articulate my spine perfect because I've trained this way for a really really long time The average person no not so much even the average person who thinks they do crunches really well Don't do crunches really just because you feel a little bit in your abs a lot of times Just come from the stabilization from the resistance on the way back down You're not even firing it properly when you get up you use momentum with your hip flexors to get you up The way down you get a little bit of resistance in your abs and the stabilization part of your spine And so you feel somewhat in your core and abs. So you think that you're working them really well This is more common than not So even uh, if there are benefits like wood chop anything explosive It's at the it's at the the peak you don't go explosive until you have control and stability and strength mobility Yeah, I just don't all that stuff first before you even go there Absolutely, or if you're going to do something explosive, it's got to be the most regressed like easy simple like You know before you go to box jumps. Maybe you just like hop You know on a pad like no joke, you know something like that, right? Hilarious. All right, so we got to talk about Joe Rogan because oh boy. It's making its rounds right now Okay, so I want to say he's getting lit up, bro. How dare him talk about ivermectin Wow, you know what I love about wow It's okay. So before you get into this, you know, let's I want to speculate a little bit because none of us really truly know Is he Uh, because now he's paid out by Spotify and stuff like that Is he trying to like push boundaries to potentially get his Contract canceled and because he regrets maybe doing it maybe undersold himself Or does he feel invincible because he's being paid by a company and he's not at the mercy of sponsors and ads Stuff like that. What's your theory? Okay. So first off Rogan's all so here's the thing. He's always been that way remember He was talking about DMT. I don't think this is a new Rogan. No, but here's the beauty of it. He's so big and so popular That the tech companies or whoever It's a big risk to cancel them. Yep Like they can't just shut them off like like we're not big like we could say what he did And we would probably suffer some repercussions But if they do that to Rogan, he's so big that would not only would it cause waves, but it might even strengthen his case Yeah, you know, I can't remember. I it was one of those articles where I was reading about Spotify Uh, he's responsible for like a big percentage of their subscribers in the last like year That's hilarious. Yeah, so that you're right like he's got that much weight So yeah, so he comes out and he says got covid felt shitty and I did uh, I took ivermectin I did mono. I don't know how to say mono nuclear. I have something therapy Uh, did a couple of things all of these are are not approved Uh, officially by the FDA for treatment of covid now. Here's the thing that Pissed that really it cracks me up the hip the hypocrisy of certain people, right? I see people who are like, oh, you know, you're gonna take a horse drug to blah blah blah, you know, and these are That's the narrative of the mainstream media right now. That's how they attack it Well, I love fitness people as particular who there's not a lot by the way A fitness community tends to be very skeptical of anything that's official whatever But there are people in fitness who are hammering. Oh take a horse drug Meanwhile, they'll inject themselves with equipoise, which is a veterinary steroid Or they're advocating for ketamine Ketamine is a horse horse tranquilizer and they'll be like, oh, this is you know, I take this You know, I did this once and it totally cured my depression or whatever Ivermectin's a drug that's been given to a billion people worldwide over the last four decades A billion at least a billion. Wow. One of the most prescribed medicines worldwide predominantly in humans Yeah, but Africa now isn't the leap though there because there's there's a prescribed Ivermectin and then there's Ivermectin for the for the horse right veterinary grade So isn't that what the what's the same drug? Yeah, is it same drug? Yeah, exactly Is it just a dosing that's different or what the dosing per pound is identical to or almost identical The the difference is the the standards for Pharmaceutical is much higher than for veterinary So I saw that either Andrew or Doug beat me out when I said it last time, you know, I told him to oh, you did Come on guys. Why don't you let me be a little Joe Rogan-ish because we're not we're not nearly the size of it cancel me You guys just no we don't agree with him. I don't know Well, I mean that's the power If one of us goes too far off the rails, we'll just didn't like I'm not I've been trying to tell sal he shouldn't be talking about No, I mean just like vaccines. I'm not gonna I definitely won't advocate for anything. That's not officially approved, but I will say if you read the the studies that are come that have come out of Um, Africa India the way that they're using in South America. They are pretty compelling and it's driving more research Here what's going on? Yeah, so who knows but Well, I've taken ecopoies before so I'm not afraid to take an Ivermectin for voice pretty simple for me Hey, I love it when people are like, I'm not taking that horse drug here. Give me that cocaine. Let's go to the party Let me let me take that molly pill who knows what the fuck's in there Let's have a good time It cracks me up, but it's funny. He comes out. He doesn't give a shit. Yeah, because that's like a big like You're gonna put a big target You see like a fox and CNN now report on him isn't that wild now if you watch news which I rarely watch but News has now become reporting twitter and joe rogan like that's like news Like mainstream news now like a majority of their content is built around what's trending on twitter or what joe rogan says That's because old media is dying. I was hanging on by a thread Jessica and I watching these like people are still paying attention though Oh, because you have used to get remember you still have a population our parents, right? Our parents that are and that generation that's still alive. Most of them still yeah television is still the main So you get anybody under 30 right now and maybe even if they still watch tv They'll tell you they get most their news from twitter more people still listen to radio than they do to streaming still But is that true? Yeah, it is But the growth of streaming and the shrinking of radio is like so fast It I mean well, it's gonna be it's just really bizarre to me that people would rather Listen to a politician or like a policymaker than a world-renowned physician, you know like it like Why would like I don't understand how that shifted, you know, like in terms of like like how you Credit like some kind of information like that versus like just because of a mandate, you know what the problem is I'll tell you a hundred percent here because look I you guys know how obsessive I can get about Data and back and forth. I mean it's to a point where it's actually Detrimental to my health. Okay. I'm just gonna be honest. I get in and I read and I read and I read Here's the problem. The problem is that these policy makers and the cdc Have screwed themselves because they've said so many they don't know they didn't know anything in the beginning Obvious and they came out with with these like absolute statements two weeks to flatten the curve like okay Here we are a year and a half or two years later, right? 99 percent You're covered right now. We know that's not true like zero risks. Well, that's not true. There's now we're seeing Very very low risk, but still there's risks, especially in young males for heart inflammation and stuff like that, right? So They don't know and the problem is they come out and say all these crazy absolute Yeah, they make definitive statements that they have to go back and retract. This is why I learned this as a trainer As an early trainer. I made the big mistake of I would get a new client and I would make all these promises Yeah, you're gonna lose 30 pounds. Do everything I tell you to lose 30 pounds. Yeah, this is definitely gonna work And then the occasional time would happen when it didn't work. I lost all faith The client lost all faith in me. That's it. But if I under promised and said look here's the deal It's really hard It might work. It might not but we're going to move in the right direction And then they get the results and it surpasses my promises They have tons of faith in me. So that's the big Mistake that they've made and why so many people don't are like, I don't know what to believe or whatever But the data's you know, if you look at the data It's pretty clear like so far that for most people You know, you're better off getting vaccinated than not That's just a fact and the data on some of these medications isn't super clear. But in other countries, it seems compelling Also, you own your own fucking body. Rogan wants to put whatever the hell he wants to put in his body It's his decision. His decision. By the way, I know people are like, he's so influential though and no You're still an own your own goddamn body. Well, don't be a sheep. Think for yourself Yeah, if he says if you want to take the vaccine take the vaccine I dude if somebody does something because rogan says it and then they get hurt afterwards and they blame rogan Like you take no responsibility for yourself. It's crazy. It's so it's so ridiculous for yourself. Speaking of uh data I have I've just read or just heard this. I thought it was really interesting. Um, what do you guys think is the Number one predictor of child abuse Oh The kid doesn't listen. No, I'm just kidding Sorry, sorry bad. No, seriously. Take a guess because I bet you guys have pretty good educated guests But I bet you'll be wrong. So what do you think the number one predictor of child abuses? Uh, Being in a single parent household. Yeah, I thought you were previous abuse. Obviously Having a step parent in the house. Oh That makes perfect sense. No, interesting. Yeah, it does right after I'm going so I I can't remember the last time I went down a rabbit hole on somebody's content that I'm just just eating up right now that I really like And so I'll share it with the audience and you and I really I know you're gonna go nuts with it, too Uh, the way you pronounce his name, I'll say it's like god sad. So g a d Gad sad. Gad sad. Is that I've heard that people say it both ways. God. God. Yeah, so it's I don't think he wants to call himself god. Yeah g a g I think I think that's how you say it though g a d s a a d And he's a behavioral scientist. Um, I think he's at a Cornell. I think is where he came from that's where but Um, really really interesting stuff and he the a lot of the it was that where I got that from And I've been going down the rabbit hole. I bet it's a I bet it's a majority stepfather Um over stepmother, I would assume. Oh, he didn't say that I actually he didn't he didn't get into if it was male female Just because the rate of abuse with with fathers is much higher than with mothers anyway You mentioned cinderella. So that's the opposite there. Mm. Yeah. It's a step mom. Well, you know what okay Here's why it makes perfect sense to me. I have kids you guys have kids Well here you know how stressful they are you know how fucking hard it can be now imagine They're not your kid and you live with them and everything and you're not really a good person to begin with Like the rate's gonna be And they're more resistant to you as it actually has little to nothing to do with all that you should Yeah, yeah, it's it has more to do with them carrying your genes and not carrying your genes And having to take care for somebody else's child that is not going to carry on your genes evolutionary So there's there's and that's why you're you're more likely to now, of course You know fighting and alcohol abuse all those things just escalate that but the the main root cause is that there's No evolutionary reason while you raising somebody else's offspring You know you raising your son part of what part of that is because they're carrying your genes on When you're raising somebody else's child You don't have that anymore. So that's why it's the number one that debunks the whole sex at non movement No, and he gets into some stuff around there actually about that So, you know what just a little bit of just to that's what he did an evolutionary behavioral science Just to put a little bit of light on this. Okay in the animal kingdom If you know like mammals if they see offspring, that's not theirs. It's very likely that they'll kill They'll just go and actually kill that offspring. So like a lion takes a lioness. She's got cubs. He'll kill it, right? same thing with chimpanzees and Humans as imperfect and shitty as we can be we're pretty damn amazing when it comes We're very maternal and paternal when it comes to taking care of our young So and I just want to say that because I know it can paint a really nasty picture But we're pretty damn good with our kids, especially when you compare us to any other mammal, you know in the animal kingdom No, no, of course. Yeah, so but check. I mean definitely if you have Thanks for lightening it up I mean one of the things he talks about too is that you know This isn't information that you know people get sometimes get triggered by this stuff And he's like when I'm when I'm talking about this It's not that I condone it or I agree with it But if you really want to learn about some of the even the most evil and bad things that we do as humans A lot of times you could tie it all the way back to evolutionary reasons where that comes from And learning about that. I mean it's only going to make us better as a society So instead of getting angry about the data and being like, oh, I don't you know, I don't agree with that It's like, listen, I'm not condoning it or saying that it's it's right just because it's just data Yeah, it's just a data. It just shows that that's what a majority do Speaking of Science is not really related to that at all. But like I had a discussion yesterday with Everett about cryogenic freezing and because we were talking about I don't know what brought it up, but it was something about like Freezing something and then it coming back to life. He was like can't do that and I was like, well Actually, you know, there's actually there's some science there I don't know it's somewhat like like science fiction as of now But there's people that really are trying to make advancements in this direction But there was an example. I don't know if you guys remember it was on unsolved mysteries You know a long time ago in the 1980s There was this example of this lady who actually she was 19 years old So she was a girl at the time but um, she was in minnesota where they have like these Knights where it's like 20 below and was was walking back and literally froze to death And and her whole body was just like, uh, you know a stiff block of ice And this guy found her in that state And brought her in and she had like, you know, like like he could tell that there was some life still there I guess there was like some bubbles that were frozen, but literally to the doctor had some uh, hypothermia specialist doctor kind of Start to to warm her body back up, you know internally and so I I guess like shoes She literally came back from the dead Yes, so there's there's another story. I thought you were going to talk about something else I didn't know about that one, but I did know about this kid who Uh fell through the ice in a lake frozen lake And was underwater for something like it was a ridiculous amount of time like 20 minutes or something like that And they couldn't get them couldn't get you're dead, right? You're in how long can you hold your breath, right? Plus it's freezing lake water. They pulled them out revived them Yeah revive them and they said it was the cold the cold is what prevented him from actually You don't need as much oxygen when when you're frozen your body cools down to that state and so Uh, I guess like they figured out too that if they Warm like if they take your blood out and are able to kind of warm your blood first and then put it back in Like that's a lot better strategy to then because it has to be at the rate of their thawing That they warm your body internally for you to have a better success rate because the ice crystals when they form and they Right, then they'll damage the cells. They can damage the cell. Do you think we're going to figure this out in our lifetime? Oh, they've been working on they well, you know, you know viruses our bacteria. I should say there's bacteria That'll be frozen for thousands of years that they that they can bring back There's a frog say didn't you talked about too like uh something getting frozen like dna being frozen forever and things like that Where the so there isn't there this frog? Maybe dug you can find it There's a particular frog That'll get in mud the mud will harden and I think they can stay in that for like months months months or maybe even years Yeah, and they're and nothing's happening their body literally just stops They just hibernate and then they come out and they're a lot, but it's longer than months. It's not it's like it's ridiculous I think you're right. Yeah, I think it's like a year or two years or so It's definitely something that is possible But I don't know we're gonna figure are we gonna figure this out in our lifetime You know if you listen to a lot of like it'll happen after the longevity experts and stuff I don't know if it's our generation We'll put that one in the race either our generation or our kids generation coming up is they they predict will be live We'll be living to like 150. Yeah, that's crazy. You know what we're we're gonna run into with that Okay, mark my words housing crisis Yeah, no, here's what we're gonna run to Uh, if we continue to extend our lifespan over like longer and longer and longer We're gonna start to run to psychological issues because sure are the the what makes life precious Part of it is it's the fact that there's an ending. Yes, like imagine if we never died, right? Like like would you? Yeah, you'd stay married. How different would you live? Yeah, but never never dying and like extending, you know 50 more years is I think a little different thing. I don't know like think about it this way I mean what's retirement with social security things like 62 right 62 you get social security You know when they came up with that number When when the average average was leaving like 70 years old like 68 Motherfuckers for eight years no big deal. Yeah, so what do you so so we all think you retire in your greatest hustle ever What are you gonna do if you retire in your 60 you lived 150 you're gonna retire and now live another You know 80 years or what? No, I mean the truth is the truth is it's going to but here's the thing though It's not we're not going to go from a whole generation only living to 82 It'll be it'll be slowly over time Maybe but I don't know if these breakthroughs come out fast enough. Well, yeah, that's why I think stuff like this is really interesting Is like especially when you're married this reminds me of your policy of the contract for marriage, right? It goes to a certain amount and then you renew. Yeah, renew somebody shared after not long until we did that podcast somebody Somebody shared with me Some places that actually have put that into place. I don't remember what country it was. Yeah, I wish I remember You just brought it up until I totally forgot about that But it was somebody who was like listening to old episodes when I talked about there's a long time ago, right when I brought that up and somebody was like binging old episodes and they DM me relatively like, I don't know maybe Two months ago or whatever and showed me like some somewhere where people I actually Now I think about I think they were trying to pass it in florida. Maybe that's where I saw it So look up dog a lot of old people in florida. I want to say maybe it was florida I think maybe it wasn't another country marriage contract renewal. Yes Yeah, marriage contract renewal laws and look florida and see if it's there because now that now that we're talking about I think so instead of till death do us part. It's like this agreement is good for 40 years After 40 years, then we have to meet again And uh, then we have to decide whether or not we want to renew the lease agreement I think there's a lot. I mean, I don't know and then do you get like do you have to pay for mileage and Like there's an argument for both sides I just like what okay, so think of you guys like in relationships happy happy marriage and stuff like that And I'm in a happy relationship like But it would be a healthy exercise in seven years that we had to revisit, you know, that oh, we're still together We want to renew this lease, you know, I love new vows and things and I think that's great Yeah, it needs to be a thought process of like have I been contributing my best to you and yeah vice versa There's a reason there's a reason why people renew their vows. I think there there is there's a renewable marriage contract for two years See after two years two years. Come on. Wow. It's gonna be like. How can you really assess in two years? Well, I mean still not bad. I mean you could quickly hold on the picture is ridiculous. Come on. Why are they wearing one sweater? There's one sweater two people are inside of it. Oh, that's just like a blog. I would like push them I don't know that those are the kind of people that have one facebook page John and sally smith They're the same ones that are just drinking out of this, you know, same straw. Yeah, okay Those kinds of people you know what it is though. Here's the truth if I'm married to the same person for 50 years Like you build So much with that person would you really want to be like, all right? Let me go start over with someone else? I don't think so. I mean no no that doesn't make any I mean you do if you were unhappy for 40 Yeah, if it's not working out Geez if you've been for 40 years like you might as like why'd you wait so long? I have a lot of people I think he's turned like the same person a lot of I mean how often do you hear somebody who got a divorce? Say like I got it just in time, you know most of them go I hung around way too long or I should have done that 10 years 20 years ago. Well, I know because I mean I went through that Usually especially if you have kids you usually get divorced after you've been thinking about it and you know Yeah, or the kids go through school or whatever you kind of hang around so that's done ironically, right? Hey, I want to ask you adam is your sense of taste and smell back? Finally. Oh it is. Yes. Oh good Yeah, and it's it was like a slow progression too because it wasn't like it was lights went out and then all of a sudden I was back today like I do remember it was a little over I'd say a week to 10 days when I started to get like The taste buds back and then it's been like every day after that better better like I really feel like today like my So here's what with so with Jessica. So Jessica normally loves Meat loves steak loves ground beef lamb like you name it if it's got a face. She loves eating it But ever since covet ever since recovering right her sense of smell and taste has been kind of off and It's gotten a little bit better, but it's still off She does she the taste of meat actually is slightly repulsive to her. So what's she doing for protein? So that's I'm organifi. So I'm going to bring home organifi and have her take protein shakes like last night We made lamb, which is usually one of her favorite dishes And I could and she's like powering through it. She's like, I know does she prefer the vegan protein over way Is she also like you where she's got tummy issues with the way? Well, we're going to try either one and see which one She likes so she can have way she can have I think she can but we'll see we'll see how it affects her digestion But I'm going to start with the organifi protein and see Because her protein intake is low now and she can tell she can tell in her energy and everything else So, you know speaking of protein and whey and organifi and our partners I actually notice when I have if I'm eating like a lot of magic spoon I'm better off having the organifi protein if I'm not eating a lot of magic spoon I can I can totally have uh one of those because you can't endate too much of the way Because magic spoon is a dairy protein and whey that's the only thing I can think of and I also normally have more than one Serving so I'm having a pretty a pretty good size. I get a big healthy. Yeah. I got a pretty good size bowl Okay, do you hold it when you eat cereal? Do you eat your do you hold your spoon normal or do you hold it like this? No, I hold it. I'm interested. Yeah, bro. No not limp. Come on. I'm like this, right? So So my grip. No. Yeah. No my grip is like this. No, dude. I don't so you don't do that, right? Pinky out That's just me then, huh? When I don't know what it is. I don't eat cereal very often But when I do it's a kid thing, right? I grab the spoon like I feel like it's more fast You shovel it like your mom told you not to really weird eating behaviors, bro That's not weird, bro. Come to my family come to my saint sunday dinner Hey, I'll tell you about this with jesca yesterday. We're sitting there eating and isn't that funny though How we attach things that aren't weird because it was how our upbringing right because the five people in your household did it It's normal Is that I could treat it? I have this debate all the time when she tells me things about How normal she is with something and how not normal I am I'm like, it's because your fucking family raised you that way It doesn't mean it's like general population all agrees with you right here So we're so we I literally had this exact this exact conversation. Jessica eats. She sits like this She sits like super tall posture Very proper And you can't hear shit when she's eating and she looks like a commercial for I love her for that. By the way, Jessica, you know, like one of those, you know, mummy, can you give me another thing? Hopefully she rubs off on you. Remember that old commercial She you must drive her crazy. Oh, yeah. So, oh, yeah Because if she is that meticulous, you are the opposite. You don't understand. I can't talk though. I'm sloppy You guys actually just hold on. She'll plug her ear. She gets up sometimes She'll eat over here. I literally she'll plug her ear sometimes. She'll do that. I'm eating. Oh my god. She will So so she eats like this all super proper thing and after meeting her mom and be you know Hanging out with her mom a bunch of times that makes sense. Her mom's english and she's got that very english Proper ways of doing everything. You know, you wipe your mouth like this. Yeah, you don't make now I'm Sicilian. Okay, Sicilians Literally when they eat man women kid doesn't matter. They are making love to their food They're going for it. It doesn't matter if you're a man. You're a woman. It's loud You're sharing soup is all slurped in at once. It's like you're just you're you're literally having sex with foods Everybody's having a good time That's why I eat that way. So so yesterday we had this conversation. I'm like, man, you eat I'm like, no, I make sense now you eat like an english person or like, you know, like the stereotype And I'm like you've been to my family functions is like, oh, yeah, it makes perfect I've seen your sisters eat. I've seen your brother eat your dad and your cousin's like You guys are loud as shit, you know Now at one point in your life Did you realize that or did someone make you aware that because obviously if you grew up in a home like that It's everyone's doing it. It's not a big deal. You don't notice it At what point did it took me a while because I would I have a lot of cousins that are my age So most of the after-school people that I would hang out with and stuff are family But then I had the occasional friend that I became real close with and then they'd come over for dinner and it took me A few years to start to piece this together because friends would eat over And then my parents would be speaking Sicilian to each other or whatever and then afterwards they'd be like, hey, should I Should I leave like, huh? What do you mean? Should you leave like well, you know, your parents are fighting like they're not fighting They're talking They're like, oh really like yeah, like okay, and then other friends would be like Oh my gosh, you guys just yell all the time like across the house and over like we do And then I'd go over friends houses and I'd feel like you could hear a pin drop and it was so strange Why is everything so quiet? So then I started piecing together like, okay We're uh, we're ethnic That's the difference. Oh, yeah, we had to be quietly crazy Hey real quick. I hope you're enjoying the show. You got to check out l m n t electrolyte powders First of all, there's no sugar. No artificial sweeteners and it contains the appropriate levels of sodium for increased performance And better pumps. It's the best electrolyte powder. We've ever tried and If you go to drink l m n t dot com forward slash mine pump They'll actually send you a free sample pack. So you'll get one of these here Which includes four of three different kinds of flavors. All you have to do is pay for shipping So again, head over to drink l m n t dot com forward slash mine pump First question is from druggy 12 Is it okay to do isometrics on trigger session days or does it mess with recovery too much? That's great to do on trigger session. I like this question. Yeah trigger sessions are designed just to maintain Think of it that way, right? You're trying to maintain the muscle building signal that you sent the day before So you're not trying to create damage. You're not trying to like hammer your body. You're trying to facilitate recovery blood flow Get a little bit of a pump And then you want to also keep that muscle building signal that you sent because it starts to fall pretty quickly about 24 48 hours And the trigger sessions kind of maintain it Higher than normal can can isometrics do that? Absolutely. Oh, yeah, I love isometrics for for that I love questions like this. I mean this uh the idea always was that the podcast would These programs we always knew that we would never be able to make a program for the masses that everybody should follow And it's perfect for their body for where they're at So there was so much there's so much more to it. There's so many many more variables There's so many different ways that you can do this And so but we wanted to give these really solid blueprints based on really good science and foundation and our experience And then use this platform to be able to guide people to know How to mold it more for them and like we talk about the benefits of isometrics all the time We don't actually have it programmed in some of the like anabolic isn't got isometrics programmed in it But what a great thing to add to your trigger days. I mean your trigger sessions are Short little 10 minute bouts anyways, you know, you do one or two exercises of isometrics included in there awesome Yeah, I've always been passionate in this direction. This is why you know decided we all decided to kind of introduce it in mass performance Uh as we were programming it just to show, you know the value of it And it's another valuable technique. This was like a long lost art Yes, and it's one of those things that too you can really manage your intensity and manage the amount of damage you get Very effectively very easily because it's one of the only ones where you could literally just Internally let off Intensity and it's not dictated by You know the movement quite as much and so too it can also expose You know weak links in the chain where you could really like hone in on those and spend more time You know in the recruitment process, which then builds up your overall Performance. Yeah, it's um, there's different ways to do isometrics too. There's different intensities, right? So I could do isometrics with just my body in fact in the 70s Bodybuilders would often promote posing In between sets or posing on off days. It's still popular. It is right and arnold used to do this Pre-contest he did no cardio did anything like that and he said posing sharpened his body really what he was doing Was that's what posing is right? It's isometric type training and you're right. It is a forgotten art. It used to be Uh staple in strongman competent in strongman training I'm talking about at the turn of the century like you know early 1900s all the way up until the 1940s Isometrics was a staple part of training and let me tell you these guys and this is before Supplements were popular let alone anabolic steroids Some of the feats of strength that they did today would blow people away just incredible I know Eugene sand out I think did a bent press one arm with like 300 pounds and this was In front of crowds so he didn't just report it. This was like a legit thing and they weighed it and tested it Pretty insane. So there's lots of value, but there's different ways to do it You can pose or you could push against an immovable object Which is higher intensity and is going to cause more You know quote-unquote damage right so I could Flex my quads and squeeze my glutes and that's one way to do it another way to do it would be getting underneath the bar And and push the bar up against safeties and i'm not going to lift the cage To say it's all like it's too heavy for me to even move But I push against it anyway, and I don't move or I get into a push-up position Maybe put resistance on my back or a bar push up against you know the safeties again It's not moving, but i'm pushing against an immovable object That's a much higher intensity version of isometrics also has value But will cause a little bit more damage a very simple way to look at this We've already made the case for why a practicing a movement is so valuable for like getting good at the exercise Getting the most out of it all you're really doing with isometrics is practicing flexing a muscle in a particular range of motion That's right. You're just you're practicing connecting to it getting really good at connecting to a specific muscle And there's tremendous value in practicing that I mean that's one of the things that I remember as a trainer like wow How many clients just can't even flex a muscle? If you can't stand and and I can't say hey flex your back or your lats or flex your shoulders Or flex your tricep your bicep and you struggle to connect to one of those muscles You are not going to get the most out of your out of the training when it when you're training those muscles I think too a lot of people don't even associate like in our prime pro program for example with kin stretch and that whole Methodology is isometrically based. So it's really about like getting into n-range positions. So A lot of times when we're going through exercises, we're trying to kind of focus on the peak of where we squeeze Uh, whereas, you know spending time where you're in the n-range of that movement has tremendous value as well Because now I can increase the amount of muscles that I can recruit Uh, you know in the n-range, which then kind of you bring that back into that same type of of uh exercise Now you you have more support more strength Uh within the entire range of motion not just the peak. Isn't there salad? There's some research that's around this I believe, uh, I think ben picolsky is notorious for talking about this Um when somebody has a an underdeveloped muscle that they actually do train and they work out and they can't seem to develop it I I he attributes a large percentage of that to the uh, the ability to connect to the muscle in the in range In the squeeze position. Yeah, is that yeah It's hard. I mean we saw this as trainers like if I wanted someone to connect to their glutes I would have them focus on the squeeze position first the most That would help them connect to the glutes. So he I don't know if there's any steadies to support it No, I believe there is because I remember he I think he I remember him referencing that to where he pulled from that And I he like almost that's it like if someone comes you and says, oh you train all your body evenly But your calves won't come up or your you know, your shoulders usually a poor connection Yeah, that's he attributes it to that is that you just got a poor connection By the way, uh, I I forgot about this a long time ago and I want to tell you Justin Because I think you think this is super cool. I saw somebody do a home gym setup For isometric training what they did was is they they put two bolts in the concrete, you know two loops And then they would have chains that they would attach to the bar And then you could just attach the chains on a whatever link on it So I could get underneath the bar at the bottom And it's it's literally anchored into the cement in the concrete and then do a squat But I'm obviously in a position or do it at a higher position or a higher position You could do it with curls you could do it with over at press even yeah Yeah, I've seen something very I think they'll be rad to have some like to have something like that in here Our uh, our friend Eugene Tao did a series when covid first hit and I actually all he used was like a beach towel Oh, yeah, that's old school bodybuilders to do that He just used a beach towel and did like this whole little workout of all isometrics with it for the entire body I thought that was really cool. So yeah, awesome content. Next question is from Sergio Morales bustillo How can I progressively overload the overhead press? I've been stuck at the same weight for several weeks You don't have to always add weight to progressively overload. What's the episode number Doug? What number we just did this nine things that nine things to All ways to progressively overload. Yeah, there's there's a lot of different ways you could do this Here's one way is and we just talked about isometrics Try this take the weight that you're stuck at And just hold it above your head for time or hold it in the bottom position Don't rest it on your chest, but actually support it for some time or put it in the sticking point for time Or you could take your weight go lighter attach a band down So now you have kind of progressive resistance as you lift That's another way to do it You could increase the frequency That you're doing your overhead presses So rather than training overhead presses maybe twice a week Take that total volume and divide it up over five days where you're just practicing the lift over and over again Manipulate the tempo There's a lot of just you have to change the way that you're doing the lift And change your approach to see if you can start making some benefits. Here's a simple one Maybe your rep range has always been the same. So you're stuck at you know, eight reps with 135 pounds. Okay See what you can do for 20 reps and then just stick to that for a while Go back to your eight reps later on and you should notice an improvement Or maybe you haven't like put effort in time and strengthening your stabilizing muscles to keep everything You know signaling back to the body that it's snake safe and secure, which then allows you to drive more force into that Uh specific exercise, which is something I found Was it was a key that unlocked even more Potential for my overhead press specifically. So doing any kind of rotational movements Uh and things in like progressively adding, you know, a little bit of load to these rotations to strengthen and support To bring that up because if we're putting all the emphasis on that one, uh, you know sagittal plane movement Then, you know inevitably we're not we're not bringing up the supporting cast to to to contribute I actually saw huge gains, uh from this with you jesson So I I come from more of a bodybuilding style of training and so When I overhead press or for a majority of my career when I overhead press I would do strict overhead presses And uh, I would get I got I can't remember where I was at weight-wise at that time But uh, I had kind of peeked out and I really hadn't got that much heavier And when I train with jesson jesson loves to do like push presses where he gets to use to lose a little bit of English right use your legs and explore what you could Increase the weight quite a bit And so what I would do after I trained that with them and I was like right away I felt myself get stronger is I would do that and then I would hold it over my head for a little bit So I could use a little bit of my legs to explode it up over my heads And then I would get used to stabilizing Acclimating to a higher amount of load. Yes I would get used to and then we all know that you can you can on the negative or the eccentric portion The exercise the way down in the overhead press you can handle more load than you can on the way up So I would put a lot of emphasis on exploiting it up over my head Stabilizing it up and holding it up there for a little bit and then resisting it on a way down And do like, you know, you talked about somebody who always does eight. I was doing like triples I was doing triples with significantly heavier weight than what I could overhead press with I was Holding it up above my head and stabilizing and then resisting the way down Three sets or three reps like that and man, I saw my overhead press something that worked for me years ago Was moving away from the barbell and doing only presses with dumbbells or kettlebells and get really good At using kettlebells and dumbbells and then going back to the barbell And feeling stronger or vice versa. So again, there's a lot and I think oftentimes a lot you can do people get stuck Oftentimes just adding weight to the bars. I think it's the only way. Yeah, it's the same thing It's just I'm not changing anything. Why isn't why isn't anything changing? Well, you got to change things before You can expect them to change. So don't just look at adding weight Look at changing reps and tempos and technique and different methods. There's a lot of different ways you can get the body to progress Next question is from david k silva Can trainers today see the same financial success you all had without an online presence? Or has the fitness industry changed so much that an online presence is required to be successful? Well, that's I mean, this will be a good discussion I'll tell you what I think I think I would have achieved the same level of success without an online presence, but With the tools available now, I think I would have achieved a higher level of success It could accelerate what you're already doing. Yes. So my success was based around my local community My local gym the people that I was in contact with that hasn't changed. That's still there Wait a second. I don't agree with that. I agree 100. That's what I totally disagree You think you think you would have you would have gotten less success today doing the same stuff you did before We mean meaning that okay So the way I take this is like someone's asking if we you don't have an online presence Can you can you build as much can you have as much success as we have today? Okay, yes, but use yourself. I think so, of course not. I think that's scalable The reason why this business is so successful is because there's nine different revenue streams talking about personal training When you were a trainer. Yeah, not not not well We didn't have any of those things when we were trainers and we were successful. No shit. Okay, so that's why the question That's why it doesn't make sense to me. No, no. Here's the okay. The question literally is Can trainers today see the same financial success you all had back then yes Got it. Okay. So I today if I did everything I did before Today I get the same level of success. Oh, yeah. Yeah. Here's the difference The difference now is that there's all these tools And I would have gotten the same to project your message even further. I would have gotten even more success So it's easier today because of the tools to be even more successful something that Something that it does draw parallels to where we're at in this business too That's similar to that conversation is that this business is built on adding value and giving people good results And then and and referral business. I mean we have grown the show The show has been grown organically still to this day. We've never paid a dollar in advertising the show That's right. We we have never had to go out and promote put any money into get us in front of more people Which means 90% of the people that come in either one fell like into us somehow and then stuck around or Most of what you see is someone refers someone a friend tells him. Oh my god You have to listen to these guys that give out great free information So and that was a lot of my success as a trainer as a trainer I what I didn't do all kinds of I was I was terrible online Justin was much better here as far as building a website and things like that I didn't go hit the street hit the pavement and bring a bunch of people to me and it wasn't like that It was like if I serviced the people I had really really well Eight out of ten of them tell their sister or their brother or their uncle You got to see Adam and when you've put enough years behind your your belt of doing that You build an incredible referral and those by the way are the best clients the highest paying the most consistent Are referrals getting some random co-lead? In a business back then it takes a lot more convincing to get that person to stay with you It's been a lot of money. You gotta you gotta prove your methods. I mean that you gotta be affected That's the first. Yes. That's the very first thing you need to do and that happens like person to person And so, you know, that's where you build that's where you build everything from and so I I don't I I will argue that if you try to move in the online space before you actually like make that happen You're not going to be successful. Yeah, that's a rough one and I'm going to rephrase the question by the way Okay, so I what if I went to good because I lost me What if I went to what if I went to a construction worker and I said, hey Could you still build this house if this was 50 years ago without the same, you know technology and equipment? They'd say well, yeah, take a lot longer, but I could do it. Yeah, um, you know, we have houses that are hundreds of years old, right So yeah, I would I would get the same success that I had before but there's so many tools available now That you're it's probably wise to utilize them to some extent that they exist And they can help but the but the more things change the more they stay the same The same rules apply hard work consistency You know tremendous value in service, but now we have all these online tools that can only Help and augment that I'll give you an example, right? So I've been training people and running gyms in San Jose or in the Bay Area maybe as far as Sunnyvale, right? But still the Bay Area For a long time So I had developed a reputation and a name for myself in this area outside of the Bay Area You don't know who I am But if you're in the area and you say my name in a gym at some point A lot of people wouldn't know who I was. I just did it for so long I did a good job And at that point I was charging this is you know, I don't know how long ago maybe six years ago Right no longer than that eight years ago nine years ago I was charging as a trainer individual my single session rate was $150 an hour Which at the time was at the higher end of what a chart a trainer would charge and I did that through building A reputation and value after literally one year of mine pump. We weren't even big We weren't even a big podcast. We had a few thousand downloads Not that big nobody knew we were except for the few people that listen to us I'll never forget a lady walks into my studio And she wants to hire me and she hurt she found me through the podcast And I said I don't have room for clients and she said I'll pay whatever and I thought $300 an hour and I'll train you and she said no problem and at that's when I realized Wow, the authority that you could build through some of these new tools Is incredible. So yeah, you can do it. But why I caution you though because that's because you it you had Years decades of experience right that led it wasn't like it was just that that's right And so I'm actually writing a post right now So I've been working on this post right now going back and forth with our buddy Darren who writes and in like having him critique And help me and it's titled the burnt out influencer And one of the things I talk about in there is False market signals that you receive when you get build this online presence Because so this young generation coming up with these tools that are incredible That help you to scale massive business that can definitely complement and speed up the process of becoming a great trainer Unfortunately though people put so much energy on hacking the algorithm and getting more people in front of them That they of course you get a million people in front of you and you're a personal trainer Even if you're terrible and no one's ever trained with you or everybody that has trained with you Is probably not got good results. You could still sell some people So many eyes and so much traffic and that and then that's an extreme right one million But put it down to 10,000 10,000 is a lot 10,000 people in in front of you And then also you sell two or three or four things and and you get this false signal that like oh, I figured it out I'm good. I'm good. I'm good And so what do you do you double and triple down on the the hacking the algorithm and building the social media When really what's gonna what's gonna build you a long-term business that's gonna succeed in any market And anytime with any technology is being great at your job And so it's kind of putting the cart before the horse to focus so much on social media when you still suck at what you do Well, yeah, I mean think of it this way too Like as you're working through all these things in like a troubleshooting and playing detective with a lot of different types of Of clients coming in, you know inevitably there'll be holes in the way that you do things and there's more education necessary to be able to You know meet that demand or be able to help somebody at a at a better level And to put yourself like way out there where you have You know you put like that amount of volume in front of you and you get that many more variables when You haven't actually like been able to figure out a lot of those different types of avatars coming your way It's going to open you up to criticism You might do something wrong at a mega scale versus like being able to kind of control that You know at at a smaller scale, dude, I'll never forget this There was a restaurant that opened up. I want to say it was in Palo Alto. So really nice downtown area and uh, I was with Jessica And we saw the sign We looked and I wasn't open yet, right because it was a little early. I looked inside. I'm like, oh this the this place looks Incredible. It was new new restaurant just opening up We're like we got to try and it looked incredible like the menu the ambiance the tables the everything Like we got to try this out. It opens up. We go in there and the food was fucking terrible Anyway, the it closed down right it shut down Not that long after because they had shitty food and they didn't have good service They had a great surface. They had a great sign. They attracted people, but they sucked So they're out of business If all your focus is on social media and online presence and you're a shitty trainer You're not gonna you're not gonna succeed the root that the base still is true You have to be good at what you do Provide tremendous service have people value you and then the other stuff supplements it And so that's what I mean by I think I'd have the same success But I could probably do better Because then I could now get even more eyes on me and at that point I was already a really good trainer I was at here's here's the nugget for this person that's asking this question So I was asked in an interview not that long ago If I had to if I was a trainer and I had to start all over my pump didn't exist And I began to build this social media presence. What would it look like? I said I wouldn't worry so much on my social media following what I would use my social media is to complement my current in-person business So what my post would look like would be like this I get and this is me pretending. I'm a new trainer. So I don't know very much I'm just learning maybe I have one certification on my belt and I get a client First time I get somebody who has a torn ACL just out of surgery and I got to rehab them. Oh my god I'm scared. I've never done this before so what I do I go home. I start to research I get some books on it or I start google searching reading articles on the proper way to rehab this person Then I take that information from that research and that becomes a post And what I do is I I am I'm servicing my current client So they have now a resource to reference back to their specific program I also may track another person who also is in that same situation And I'm not worried about dude. I get 100 followers at 10,000 likes. It's literally to complement my current business So it's only going to make my current business even more impactful and over time what's going to happen I'm going to get smarter. I'm going to learn more and then before you know it I'm going to have tons of posts around it's okay And yes, it's a lot has changed since we were trainers But not all there's also stuff that like websites still existed. I know I remember trainers Spending so much money and time and effort into their websites Like thousands of dollars to make it look so good And all this money on their business cards and they failed because they were shitty trainers I didn't have a website and then when I did have a website It was literally a landing page where you could you know, I could contact you and that was it And I was kicking their asses because I was a good trainer But this is a very common question with coaches and trainers right now. In fact, we do Coaching for a small group of trainers through NCI And this has to be the question I've heard the most consistently is like, what do I do with this online? Presence and what does this look like and I tell them the same thing like You know, the more things change the more things stay the same Focus on that important stuff first and then everything else has to supplement By the way, if you're if you're watching this and you want to get even more in depth Coaching and training I believe the the page to do so is mind pump nci.com and you can go there And then there's like opportunities for coaching and this is not something we'll be doing for ever No, this is our mentorship that we started with Jason Phillips and it's a you know, every every week There is a call where we kind of a lot of these topics one of us are On the phone talking with Jason and this is the stuff that we get into Next question is from david gtz 0 9 What are foods that get a bad wrap that are actually generally good for you? Oh, I got a good one rice Yeah, white rice is a good one. This you know, there was a Maybe not so much now, but I mean for a long time It was like half brown rice because It's whole grain. There's more fiber. It's better for you than white rice And although it does have more fiber and it's whole grain and all that stuff and you know white rice Essentially they take that part off and it's a little bit more process The truth is brown rice is harder to digest it contains what are called anti nutrients which actually prevent the absorption of other things And absorption and digestion is a very important factor to consider. So white rice For most people is actually healthier Then brown rice not to mention brown rice sucks. It doesn't taste good White rice is like a million times better and when you flip it around you look at the labels I mean you are like splitting hair difference on the breakdown like that's a great point you bring up But I mean when you you know what it reminds me of another one is uh chicken thighs I mean I I got sucked into the chicken breasts, you know movement In the fitness space and that's all I ate for decades was just chicken dry ass dry ass chicken breast And like as I started to understand nutrition and and healthy fats and that all started to come together for me And I looked at the again looked at the chicken breasts and looked at chicken thighs flipped them around Look at the the things that I was really looking for with the calories the fat the protein I'm like, oh my god And then when you taste the difference between a chicken thigh versus a chicken breast It's like night and day difference. So that would be another one. So with uh fatty steak Yeah, I'm gonna revive some meat. Yeah red meat gets a bad rap in the bad rap Yeah, because of all the different political motives out there But I mean it's it's a staple food that we've had for Ever, you know, and it's something that provides nutrients is very bio available Obviously, there's like, you know people out there that you know might have a different reaction to there's always going to be individual variances, but You know for the majority of people red meat actually is is pretty good for you Yeah, and I want to say this if you're overeating and you're not active Almost any food can become bad and the reverse is true If you're if you're under eating your calories get away with a lot more. Yeah, exactly Yeah, so it's like, you know, oh, I'm eating healthy. This is uh, you know, this is a natural food This is bananas and potatoes context matters here. Well, yeah, but you're you're obese and you're eating way too many calories So those are all now unhealthy for you. So that makes a big difference as well Um, you know, I this may be not an issue so anymore But it was uh when I was you know training people back in the day Egg yolks whole eggs, man. Yeah whole eggs or organ meats for even organ You know doctors used to recommend you give this stuff to your kids before they invented multivitamins and stuff So oh your kids low on iron cook them some liver or you know, they need more of these other nutrients Yeah, give them some some egg yolks and all of a sudden we were thought no butter was another one that we thought You know was really bad. Here's one that I think people still might think is bad And a big it depends on how it's fried. Okay, so the oil that it's fried in But generally speaking if your calories are good and your fit and stuff, uh, pork rinds or oh I'll say olive oil is another one that people think because it's an oil you think it's bad So it's very healthy. I think a lot of people know that but like pork rinds are I mean, it's straight up You know fat skin fried, but if your calories are pretty good, um, especially if you're eating a diet That's really low on carbohydrate and you're trying to go in that direction It's actually not a bad snack But there's a there's a difference right if you buy the ones that are fried and oils that aren't so great Versus ones that are fried and oils that are you know, you kind of just graze right over the uh olive oil Olive oil and butter I think are two things that have had a bad rap forever that I use Almost daily that's because we grew up in the fat as bad era Yeah, and they also would would caution about like cooking it, uh, you know under too high of a temperature that it would become You know problematic for for people, but I mean that that that minimal. Yes, very minimal the effect minimal. Um, here's one salt Salt gets a bad rap still big one today And I'm gonna tell you something except for highly sensitive individuals with blood pressure issues Uh where they need to be careful with their sodium Salt is actually it's not only is it good for you. It's essential. Uh humans literally fought wars over salt This is true. That's how important it is for our survival And when you read studies that look at healthy populations Higher sodium intakes are actually connected to longer lifespan If you're active and you work out and you sweat and your diet's normally good Uh, you don't want low sodium low sodium in that case actually it can be correlated to uh worse health outcomes Worst performance, uh, you know electrolyte issues stuff like that. That's why when we started working with lmnt They're an electrolyte company that actually uses appropriate levels of sodium So if you're drinking electrolytes for the electrolytes because you're like I need electrolytes You want a good amount of sodium. That's the most important of all those electrolytes Otherwise, uh, it's just kind of you know a waste of time. In fact, I think the original gatorade Was way more higher the majority was with sodium. It was higher in sodium than they eventually, you know, because you know, of course the Media made it sound like sodium super bad. So that's one of my favorite ones Look, if you like our information, you'll love mind pump free dot com We have lots of free guides there that can help you build a more Fit and healthy body burn body fat improve your strength and performance even reduce pain Mind pump free dot com you can also find all of us on instagram. So justin is at mind pump justin I'm at mind pump salad adam is at mind pump adam