 One of the most nutrient-dense foods on the planet that's phenomenal for building muscle Recovery and athletic performance is red meat now This is probably why a lot of strength athletes eat a lot of red meat for people like that I have this piece of advice if you eat a lot of red meat like almost daily Go with grass-fed. This is when it makes a huge difference There is a fatty acid difference between Grass-fed meat and conventionally raised meat Now it doesn't make a big difference if we eat red meat once or twice a week But if you eat it more than that it starts to add up So if you eat a lot of red meat and you want to take advantage of its muscle building and performance enhancing properties Go with grass-fed. It does make a difference How funny was it when we hung out with Braden that this is one of the requirements to get coached by him Did you know that's on there too that you got to eat red meat? Yeah, if you don't if you don't eat red meat, then I can't help you You can't work out at a purple gym. Yeah, that's the other one That was super comical, right? But this is even this like that He's like I saw him post about it just the other day and he got a lot of heat about it He goes wait, let me let me get this straight So you would prefer I take your money with and even though it's an area where I don't think I could help you I was like that's good point. You know I'm saying it's like It's like everybody's so so quick to jump on the whole inclusive train It's like well You really want me to do that when I'm admitting that I don't do a good job Of helping these types of people out Therefore, I'm not the right guy for you. So I'm not gonna take your money. There's very logical too logical Yeah, no, I mean I get it, you know, and he's at the position where you can do that You know, it's what's interesting is what vegans were some of the hardest clients I ever had Oh by far real hard by far you got a challenging in my experience and I've worked with vegans in my experience I had to supplement a lot Or you have them use a lot of supplements to kind of fill in the gaps and it was Very rare where I didn't I wasn't I didn't have to do that You know, I had a lot of vegan clients who came to me and they had symptoms of nutrient deficiencies and issues and We would do testing and then sure enough we'd have to supplement and of those people This is my personal story with clients about half of them The supplements still didn't didn't do everything and we had to include some animal products now Aside from that just the average population There was a few things that I did that had profound effects on a person's health And it was typically when I noticed something in their diet like one of them was if they ate tons of sugar Cutting that down typically would have a profound effect on behaviors and how they felt and their health That was associated with that another one was fiber I noticed if I got fiber up to a decent level Especially if it was digestible fiber fiber that they reacted well to I would see like good effects Behaviorally, but one of them was red meat if I had a client that for whatever reason avoided red meat maybe they they believed in the Propaganda of the 80s and 90s and early 2000s red meats bad for you or maybe they just you know just avoided it for other reasons when I would include red meat even if it was a Direct comparison like let's just replace this chicken with red meat So you're not eating more your calories are the same, but let's just go red meat instead of chicken or red meat instead of fish Especially if they already had fish in their diet They always got stronger. They always felt better and it's because it's so Nutrient dance with nutrients. It's got creatine in it at high levels and creatine's got athletic performance Effects, it's got high amounts of some of the nutrients that a lot of people tend to need Especially if they avoid red meat and and then of course with strength athletes. They all eat plenty of red meat in this case Grass-fed makes a difference because that the the difference in omega-3 to omega-6 fatty acids the difference in in CLA It makes a difference when you eat a lot of red meat The the difference is big enough to where if you eat it, you know, four or five six days a week or like I do Seven days a week. I noticed a huge difference in inflammation performance health Switching to almost all grass-fed versus before what I would do which was grain fed I just think getting enough protein is to build muscle is a Challenge for most people even when you eat meat and and that is one of the most nutrient dense foods You could possibly eat. That's where the one of the easiest ways you can get high protein meals It's also I get most people would agree. It's a little more palatable than other forms Right of protein, which is you know, look if you're trying to eat a gram of protein per pound of body weight That is actually quite challenging for a lot of people This is why it's a weight loss strategy because when you aim for that your appetite goes down And I would see this more with women where trying to hit that target, you know You get 130 pound female have read 120 grams of protein They would all come back like this is really hard. Yeah, like I can't do this So then we would look for more palatable sources of protein and red meat just is tastier And so it would help, you know with some of the we've seen the I mean We've seen them try to engineer meats and and try to to get into that market in terms of like the beyond meats and a Lot of them are like real oil-based sort of like concoctions. They've made what besides like I know back back when You know veganism and vegetarians were sort of trying to figure this out It was a lot of like tofu was sort of like the go-to in terms of yeah, you know Where do I get this sort of substitute? But in terms of like where do they where do they even get and source their protein for like that high of a volume Like how how do they even approach it? What's like to go to besides legumes besides legumes and you can't good luck Do you know how much you have to eat? How much like the quantity and volume of Whole natural vegetable sources you would have to eat and how does that not they create a lot of gas? That's my stress. That's right. And so that's I mean that's these are just challenges I remember trying to parse through it. I'm like, I just don't I don't have good answers for you Yeah, I used to I would do a vegan day here and there in the past Because I think it's important to add variety your diet Sure And I would try to do get a gram of protein per pound of body when those days and I couldn't it was too much volume and I would get gas for distress so on those days I would just go low protein and Still hit my calorie targets because my carbs will higher and stuff like that So it doesn't mean it's impossible. No, there's there's people that that may just curious though But I just in my experience and I've trained a few people that were and That was one of the biggest challenges Less of a challenge if you were small and trying to lose weight, you know If you were 130 pounds and you were a tiny petite little thing and you're trying to get down to 115 Less of a challenge but still a challenge It definitely though if you're 150 180 200 pounds and you're trying to build muscle build your metabolism like and trying to hit protein consistently like that just it's made it really difficult. So again, I have a lot of respect for You know someone like Braden putting that out there like I mean I wouldn't even have thought obviously we grew up in a different era when I worked in the gym industry That had been funny to been been like that to tell my my boss or whatever the place Sorry, I don't take any any vegans So it's more common now. I think too though that you see more people trying to go that route but I you know, I have one client specifically that I remember I remember I started training this woman and She had all the symptoms of like nutrient deficiencies and hormone imbalances and we worked together for a while We tried supplementing so she would supplement with iron B vitamins essential amino acids. We added, you know vegan protein powders and She got better, but it wasn't like the best and I remember I connected her to a functional medicine practitioner We had these long conversations about Eating meat and you know, she said well, you know, it's I don't like hurting animals I said well the healthiest version of you is gonna be able to do the most good in the world And you have to you know, it's like when you have kids like you don't take care yourself You can't take care of your kids and I said you're suffering for some some health issues She had anxieties She would notice that she would get depressed. She couldn't get good sleep and I said, you know Maybe we should try this or whatever we had a lot of long discussions and I valued and respected, you know How she felt but she finally said, okay, I'm gonna try adding a little bit of animal Sources of protein and the functional medicine practitioner recommended grass-fed meat said specifically. Let's do three ounces a day Of just some grass-fed meat. Let's just start there and see how you feel and it was Like a miracle. Okay, literally like a miracle within weeks she was like I feel like a completely different person and Now she never became this huge meat eater But she would use it she would eat enough of it to fill in those gaps and it made that big of a difference But then you know, the whole grass-fed versus grain-fed debate I know there's some people out there like well, it's got a huge difference. It is if you eat a lot of meat Yeah, if I you know, I read meat daily and I you know, thankfully we have a great sponsor like butcher box So they send me a box every month with and it's all grass-fed So I would say for me 70% to 80% of my red meat consumption is grass-fed and I feel a significant difference in Inflammation digestion health performance and it's got to be the it's the fatty acid profile is what it is because grass-fed is just It's less inflammatory Fatty acid profile more omega-3's and then the CLA which by the way CLA is a fatty acid that if you if you reduce some fatty acids and replace it with CLA you'll get fat loss study show in fact They sold it as a fat loss. Is it still popular? It used to be a really popular fellow. It is but You don't add it To your diet and get fat loss you would reduce One other types of fatty acid and then increase CLA so it's the profile and then when they when people do that in studies They get fat loss how many how many muscle building how many fat loss supplements like that where we like like pyruvate Yeah, lipotropic transport Oh bro, don't you remember? I can still even do the spiel for you. It targets the fatty deposits on your liver then transports into your bloodstream So you then they use it off as energy I Ruvates an interesting I think that's why it's so important that I think the listener understands our history when we because I don't ever want to Come off like we're you know, we were perfect. Yeah. Well. Yeah, like we're like we're preaching to people like it We're up on this pedestals like listen man I all these these things that I'm so frustrated about that I talk about that we see within the fitness space We were just as guilty of getting sucked into the trap of believing it or doing it, too So I think that's the eye was the idea of all this was like come out and expose all that stuff for the average consumer So they don't have to waste their time and money on all that stuff I mean does that stuff exist is that are those even a popular supplement? Do you know like Doug look up? Can I get can I get pyruvate now? Can I get CLA? Can I get CLA? Yes, they're not as popular because They will come back listen, let me ask you guys Oh, yeah, they will be a recycle because you're actually with something else You guys know but you guys know this because once there's a little bit of science there to support it It's enough. That's all you do is it hits the cycle gets real popular then people say oh, it's not working And it loses it look at my roommate still up there, too Of course it is, you know pyruvate's got health benefits to supplement with it does have health benefits Maybe some performance benefits not a fat bit of fat burning is just yeah in a good different direction Yeah, what they're promoting. Yeah, so you remember do you remember that one? That's like that's really that's released in the Krebs cycle right that tells your body then to start to metabolize fat So by taking the pyruvate you kicked that you kick start it in the in the Krebs cycle instead of having to wait the average Six to sixteen minutes the other person does you take this pyruvate jumps into that fat burning cycle within like two to three minutes Feels like you've done this pitch multiple multiply that by three times a week that you're doing card You get an additional six to sixteen minutes of fat loss that That's 20 years old dude, that's still you know, it's burned Do you remember how to how to take a Telephone inquiry I still can remember the list of like the ways you would oh you mean like a call like someone call it in Do you have an overcoming objection? I mean, this is just this is why I think and I know this I know this for fact I'll make this argument all day people who learn sales in gyms are Some of the best sales people in the world and I know so many of them that move from the gym You're not gonna be you're not gonna make tons of money selling membership. You're selling a dream But you learn how to sell effectively it's the reps that you you always do it's because there's then they go to real estate or whatever I don't know too many sales cycles that are as fast as the gym and a lot of reps and when you learn Effective communication quote-unquote sales You realize it applies to every industry. Yep, it's you're just you know I don't care if it's you're in software and tech if you're in cars if it doesn't matter It's like all the same rules applied as far as building a relationship learning to be effective as far as your communication to pull Somebody into a sale instead of push them into a sale like so you can literally take them I tell you what that's that's a skill that and I didn't I obviously I didn't go into it thinking that like I didn't go like Oh, I want to be in sales because this could help me with anything, but boy Having having those skills. I think gave me the confidence that and I'm sure you guys would agree the same way, too Like once I had gone through that was like, dude Yeah, I could go work anywhere like I really believe that I could go do something how many people do you guys know? Because we all worked in the same, but we also worked in different gyms How many people you guys know that were excellent at gym sales left got into real estate or loans or cars or whatever rich and crushed Yeah, it's exactly that it's the reps if you sell gym memberships and big box gyms Especially during the heyday of this was like like 90s early 2000s If you did that for a year, that's the equivalent of like seven or eight years in any other industry because of the Volume of people that you're trying to sell every single day. You can see 10 people a day Well, everything everything that we do is is arguably a sale, right? Even just basic conversation. So let's take a job that has nothing to do with like commissions and sales You still have to sell your ideas to your peers to your bosses to your employees And so those those skill sets transfer into anything that you do. I mean, it's just it's all communication Yeah, it's something that I think that we we should have been taught at a very young age and it's I mean an effective communication I think more people understood I do that you less people would be fighting and bickering and it would be it would be better For everybody to have that Effective communication is actually can be reworded as effective listening. I swear to God Yeah, if you know how to listen properly, then you'll know how to communicate sure effectively and that's what you learn Doing it, you know, 10 15 times a day for years is like, oh, I got to listen better So I can communicate. Well, you want to know what's not effective is putting your money in SVB That's wild. Okay, so So that's getting crazy. So there's a couple like we got to talk about this because you told me a statistic that I was not aware of That SVB so Silicon Valley Bank. This is like a 40 year old Institution here in the Bay Area. They fund a lot of startups and you know, they're like instrumental Okay in this area. Yeah, they What did you say over 90% of the most banks most banks or they're the inverse of most banks So most banks the average depositor. Okay, so like Wells Fargo Yeah, 75 to 80% of the people that have their money those banks are already fully insured by FDIC anyways Because most people don't have over a quarter million dollars in their bank count and the people that do it's less than 10 So majority of the people are everyday regular people Yeah, everyday regular people that are in a Bank of America Wells Fargo would fall in that care It doesn't mean there's some a small percentage of people that are millionaires that have lots of money in there But most people have the only 250 or less and so they're fully insured in there They're safe 90% of the the people are like that in these normal banks at this bank. It's the inverse So only let and is actually what I though what I heard was was north of 90% of the people in there are Multi-millionaires that have more than 250,000 so more than more than 90% of those not insured You're not insured because of that which is crazy And then you think about the quickness which you know the federal government. Yeah, so why bring that up? Well, you bring we bring that up because there's this okay. Okay, what what happens in a situation like this Do we bail them out? Do we not bail them out? Okay? I think the consensus is to to protect the depositors because if you didn't The frenzy this could potentially cause to everybody including myself I mean Doug and I were in the middle of moving bank money to another bank account It scared us enough to freaking freeze and stop everything like that because who knows it's not a major Bank of America Wells Fargo Bank That we're moving into we're gonna get a better interest rate So we completely halted that because of this situation So imagine if this bank completely collapsed and then another one collapses and then all of a sudden everybody starts pulling their money And then we have a massive crisis Yeah, so so I so this is one of those situations where I can totally see both sides. So there's that side Here's the other side. The other side is our policies of bailing out banks has created incentives yes as created incentives and the culture around risky lending and and policies within these banks that Causes these problems that causes these balance sheets that puts them in situations where they're screwed So it's it's like if it's like imagine this you get you have $10,000 You're gonna go to Vegas and if you lose it all they'll give you back that $10,000 Well, you're gonna gamble every single dollar and so what's happened in the banking in the financial industry is that they don't have Risk they've already been shown that if they screw up that the government's get the taxpayers gonna come in and bail them out And so there's no there's no incentive for them to be very careful to weigh the risks The incentives actually the opposite and when it comes to insuring these people We I believe there could be and here's the other argument that I'm going with I believe there could be a market-based Insurance where if there wasn't government guarantee For let's say if the IC didn't it didn't exist I believe there would be a market-based insurance where you go to a bank you deposit your money and then they would say would you like To pay for insurance if something happens and then it's up to you instead we have government backed which is taxpayer backed And so this creates this system where we're gonna keep seeing this happen We're gonna continue to see because after 2008 they passed all these regulations. This will never happen again Well shit, it looks like it's starting to happen again What's going on, you know with the well to be fair to that point? We're actually not bailing the investors and the bank out. We're bailing the deposit I know which makes it sound like it's the same Same people. Yeah Obviously they're definitely in there right but there's got to be some people that are I mean There's there's a percentage for sure that are your you know smaller start look what happened to in 2008 We had this huge financial collapse and we had a lot of it had to do with home loans I remember getting a home loan right around that time. This is what it was like you go to the bank and the bank would say State your income. Oh my god. Yeah. Yeah, okay now Why were banks doing this if banks held if they held the keys if they held the risk No way in hell they would do that they would say uh-uh prove to us. You could pay this back Here's your rate. Sorry. You don't qualify But we had all these government policies come in and said no you got to guarantee loans and home ownership is a right in America and oh, it's discriminatory if you don't give these people a loan over here regardless of what whatever oh By and by the way, so here's your here's your regular. Here's your policies own by the way If you lose don't worry we'll come in and we'll give you that money and so you had this crazy System of loans where you had all these people like what should not have had loans by the way I told you this and this is yet to come. This is coming. Okay, we did the same thing in the last Three three to five years in the car market Hence why we saw this rapid like I mean it's like head scratching How did we get to the average car payment in the United States at seven hundred dollars? Well, that's why yeah Because you gave it to a lot of you gave loans to people that shouldn't even have it in the first place It's and so they have this attitude like I'll name another industry where this is very clear look at student loans Student loans government comes in and says everybody deserves higher education We got to make money easier to give to people because they need to go and what's happened is the cost of higher education has exploded Because of these guarantees instead if we allowed it to be a market response then you would have colleges are like hey look You know we're gonna cater to these people over here because they don't have the money But the but the demand is still there and these expensive colleges a lot of them wouldn't exist because money wouldn't be so easy So all we've done is is inflated and bloated the cost you have colleges. I know I've towards some of these colleges I got a kid going to college. I walk around these campuses. It's a freaking resort. Why are they? Why do they have a resort here? Well, because they're all fighting for a lot of money a lot of easy money You got students getting hundred thousand dollar loans to go to school have no business paying it back getting art history degrees or whatever It doesn't make any sense. Did you guys see how like the right is sort of spinning this now in terms of a wedge issue for because it's there was I guess there was like the the person in charge of the financial Manager of the SVB was like put under her bio like she's queer super woke super well Which literally has nothing to do with no the crisis that's this is the political spin. Yeah, the right. Oh, they went woke That's why they went broke Is a low issue no, it's not dude Politics just can't help themselves their banking was not that not that that's not why they went to crash I get it when you're trying to sell a product and you try and put something down It's amazing to me how many how many people still watch Fox and CNN both they're just such trash dude Yeah, such trash. It's it's you know what propaganda garbage The only thing you could do is this is what I do and it's really hard to do is to watch both and then try to poke holes And both and then you typically will find like I used to make something in the middle My buddy and I we used to make fun of our other friend who used to say he gets all his news from Twitter But I'm starting to believe that that's a better source of information here these days now. Yeah, did you hear the FBI came out? I think it was FBI. Yeah, yeah, so I sent an article Yeah, that literally and I heard I think it was even on a podcast I heard this too that they brought it up and I started looking into it. There's multiple articles now of like a ex CAA FBI like, you know deep state was actually looking into this and Like reported that it's not just a small amount It's upwards of like 80 over 80% Bots that were Responsible for the numbers for Twitter and said that that's not just Twitter. It's like across all social media platforms Yes, and so think about that in terms of like Programming and how this is shaping society and it's like a complete facade completely artificial and You know in in terms of people like how we're just susceptible to this group think and what they can do with that Kind of power they've created. Well, if they prove this if they prove that it's 80% Elon has a case doesn't he doesn't he have the ability to go back and come after him? Yeah, because that was part of the deal like they basically sold them a lie or whatever. Yeah, it was yeah You know what's interesting about this is since social media became so popular I don't think anybody can argue that politics has become more extreme and when they do studies on this what they find is You know what the difference is is not that people are more Extreme in their views necessarily but that they hate the other side more. That's what's happened Yeah, what's happened is the other side has become more hated by the side Well, that's because they do a good job of what we just highlighted with the Fox News is taking something That's completely irrelevant has nothing to do with this situation and then finding a way to tying it to a side, you know, right like ah the left it's cuz she's woke This bank is going under. It's like come on dude has nothing to do with that right with social media If it's all bots think about You know where those bots come from. Yes, and it's an easy Psyop for other countries to Psychological or an actors or deep state like that's the thing. It's like one or the other It's both colluding against you know, the the general population now You ask yourself why these companies don't fix it because it's not their best interest For Instagram Facebook Twitter is to look like you have more followers to look like you have more engagement to look like There's more people stocks more valuable Because you know if you get if you have 50,000 followers on your Instagram like you feel like this is valuable I gotta be here or whatever even though, you know only 10,000 Well, it trickles all the way down to even somebody like us when we do business with another partnership This is the stuff that these companies always want to see. Oh, what's your total reach on social media? What are your downloads engagement? You know, yeah, all that stuff. Yeah, I mean, well, I guess what the future will be I mean, I imagine somebody will eventually create Software that so I could see this happening in the future is definitely like and what will happen The market will take care of this is because the people that get screwed or these companies Let's say that invest with someone like us to go like all these guys are huge We're gonna spend, you know, all the half a million dollars on advertising with them there come to find out You know, 80% of our followers are not real or not. They're just all bots like there's gotta be somebody who's gonna create some sort of software or filter that you run all these things through and it's like When I make the claim, oh, we've got, you know, 10 million people that are listening to us a month They go like, oh, well according to our stats when we ran through our filter process You actually only have 2 million. It's gotta be engaged. It's gotta be something There's gotta be something because you know how many people I I know on Instagram that or that we're friends with and I go on I see their posts and I'll go read the comments and 80% of the comments are spam or crap or not real and then the likes and The comments to the amount of people that follow them doesn't make sense, you know These these pages Because we've seen this happen on I mean every day I block somebody who's spam who comes on our stuff now I think that what's unfair about that, you know, example is that When you get to a certain size and I think I really noticed it on the mind pump media page when we started getting to like 200 yeah, you get targeted but that just highlights the bot thing because there's also sophisticated bots that don't you can't tell They're not spamming. It looks like they're putting a genuine comment. I've had a bunch of them on Twitter I'll go to their pages. I'll be like, oh, you joined last month. Yeah, and you have you follow, you know, you follow Just me. Yeah, and it's a talking point. I've had people comment. This has happened to me, too I'll have people comment under a post and it's the exact same comment Mm-hmm. I'll be like, oh you guys were directed here by the same algorithm. Oh, really exact same verbatim Comment or whatever and it's two different people. So that's it's all weird But 80% is crazy. That's a so you guys think there's a social media bubble. That's about insane. No Still I think it's still I hope for that, but I don't think so. Yeah, it doesn't matter because I mean all this the other stuff Is still true, you know, you can I think what all it does is I think it gets better If hopefully in the future for people like us to have a better understanding I mean one of the most frustrating things about this business. I tell you what like gives me headaches every day is trying to Read all this data that is is inaccurate. Yeah, and get it Oh, like or what we doing is what we're doing good because I can't tell because the downloads are here then they're there and then It's like oh, then the followers are here then the subscribers are there It's like it's always moving parents. Yeah, and and it doesn't seem to make sense. And so and it's like reading chicken It's so weird. Yeah, they've done such a fantastic job because like I mean I'm still talking to people that are like mad at Elon and I'm like, what are you actually mad about and Literally, it's like Exposing they're mad that exposing seeing this all like disinformation and all this even though he's exposing what Literally was in the files. Like I to me. It's just it's mind-blowing like how conditioned people have gotten What's up everybody today's giveaway maps 15 minutes This is a 15 minute everyday workout program that produces phenomenal strength and muscle-building results Here's how you can win leave a comment below this video in the first 24 hours that we drop this episode Also, subscribe to this channel and turn on notifications if we pick you as a winner We'll let you know in the comment section that you got free access to maps 15 minutes now everyone else We have a promotion going on right now. We put together a brand new workout program bundled called the time crunch bundle this bundle includes maps 15 minutes maps anywhere maps prime and the E-book eat for performance what we did is we put them together in this bundle discounted it over $200 off so the total price for all that is $99.99 so it's a it's a great great deal if you're interested It's only happening this month so go to maps march calm or just click on the link at the top of the description below All right, here comes the show All right, so I yesterday. I was having this conversation With my youngest and I'm telling he likes me tell stories So I'm telling him stories about the time his grandfather did this and that and he's not fully like he's a really understand 100% But he still likes these these types of stories All of them make me look like a superhero by the way I might be distorting his view a little bit, but whatever he's only here But we're having these Conversations and then I remember the story of my dad when he was younger and I've told the story before in the podcast This is this is true He was he was 17 and he is a car pinned his sister and he like lifted the car and flipped it and my dad says He was all hurt afterwards And then I remember and then that reminded me of stories of things that I've done in my life Under extreme stress where I didn't I couldn't believe what I did like I told you guys I jumped from the bottom of stairs atop to catch my son and It led me down rabbit hole of looking up The limiters that we have on our actual physical performance capacity I mean you guys have all heard stories of the mom saving your kid from the burning car or somebody so I actually found some pretty cool Studies on this. I'll read to you Some of the stuff that I read here will be complex. It's really interesting like our brains Told it's literally like a speed limiter on your car You have a car that has the potential to go 150 miles an hour But the speed limit it makes you hit 110 and then that's it you don't go any faster And your brain has this as well What's cool though is you can actually train your speed limiter to allow Yeah, to allow your body to produce more force through training and practice So there's a study that was published in the Journal of Neuroscience in 2015 The title was the neural control of maximum voluntary force production and aim to investigate how the brain controls the amount of force The body can generate during a maximum grip force task They used fMRI to measure brain activity while participants were asked to squeeze a device with as much force as possible They found that the brain's motor cortex and other areas involved in controlling movement became more active as Participants exerted more force suggesting that the brain plays a critical role in Determining the amount of force the body can generate then there was another one in the Journal of Experimental Biology in 2017 The title was neural and muscular factors limit maximum voluntary force production humans and same thing And they found that using surface of what's called SEMG Measured the electrical activity of the muscles of the leg during maximal contractions They found that the muscles were capable of generating far more force that was actually produced So the brain literally limits muscle activation and the the widely accepted belief is to prevent injury Yeah, so your brain is like a bearing mother analogy. Yes. So it's like your brain is like We're gonna let you produce as much force is any more than that. We believe you're gonna hurt yourself So you're trying to lift this much weight, but we're gonna stop you at lifting. Well, I don't know what the number Maybe you remember this but what I find really fascinating is the gap between the average lifter in person to like the Olympic Yes, like the it's something like 60 to 70 percent. Yeah 50 to 60 for the average person Olympic lifters are north of 90. Yeah, so they're able to generate So yes, they have stronger muscles bigger muscles But the real Secret to their power is the fact that they're able to move that rev limiter or that that speed limiter way up Well, it speaks a lot to frequency right the more you expose yourself to this like particular movement the more Chance that that you're overriding that system that this is safe This is effective like we can we're allowed to produce more force within this specific environmental setting And this is also the case for stability Training if your body feels like it cannot be stable at producing a particular type of force It will limit the amount of force you produce So the arguments against stability training by strength athletes is silly Because advanced strength athletes are good are great at producing stability within their lifts through practice and frequency and years and years of Training and they they they kind of downplay this for the average person But a lot of the average person's strength limits are coming from their brain because their brain is perceiving in stability In fact knee sleeves all over the place knee sleeves a knee sleeve is not the same as knee wraps Okay, so knee wraps are tight and they actually do provide a little bit of stability a knee sleeve is Is it at most is providing a tiny bit of stability? But not really but what it does is it tricks the brain? And it makes the brain think your knee is more stable and then you can lift more weight Believe me those knee sleeves cannot lift 10 pounds Well, I remember making this case way back when we first started this show and I was wearing the compression pants when I would do leg Day, correct. I loved it. I could just I felt external feedback Yeah, I know I know these little thin pieces of nylon wasn't making me stronger, but I felt stronger I felt more stable in my am I when I squatting and deadlifts. I love to wear wear a compression shirt long sleeve Go do an upper body workout and you'll feel stronger because your brain is tricked into thinking you're more stable And it's interesting. I've you know, I've definitely shit on the the leggings thing, you know, just for men in general You know seem to do deadlifting and you know what that entails But in terms of recovery to like there's there's valid study that shows to that you get you know A lot more recovery just wearing that compression to to help with the flu. Yeah, and it's also this is also why What's it called? Canist can tape or with the tape with it yet? Is that what it's called? Yes It's like when I first saw that I'm like, that's not Creating any stability. It's like tape to your skin. No, no, no It's literally changing recruitment patterns and telling the CNS to fire a particular So if you know how to use a tape properly, you're literally telling the body through, you know, that feedback that out Prioritize that one muscle versus that's right But what's the point of this the point of this is part a big part not a small part a big part of your training When you do strength training is brain training and central nervous system training not muscle training and the better and more efficient and More effective your central nervous system is at firing Muscles uniformly or in a way that produces maximal force or whatever the more your muscles have capacity to grow You can't ignore one or the other they both work together. No, you know, the irony of this conversation is that this is Obvious and been known forever in the rehab field Like if you go like physical therapy and so that like that's why you do all that stuff It's crazy that it took this long for like the strength community and muscle building community same rules apply in a high Performance. Yeah, exact same rules apply. It's just like so it's it's interesting that we've had this information We've known about it We've been applying it to our patients and physical therapy for, you know, decades now yet It's barely kind of making its way into, you know, sports performance of but I mean you can even tell by like look How much the NBA NFL has adopted to like the All the compression pants and sleeves and things like that like it's right Katrina I would literally just talking about this actually we were watching the game the other night And she's like man She's like it's rare to actually see an NBA players arms or legs anymore Well, is they all aware of the four interesting though, too Because I mean there's that whole conundrum as a coach because like do you take the time to? Fix and correct, you know muscle recruitment patterns that they've literally solidified To get to the point where they're at like an elite level now at that point at that point Now you just got to patch the holes, right? And so this is like your best bet is to like have the sleeves and have all the External feedback to keep you in a stable kind of Setting yeah, I'd be like trying to correct LeBron James's feet I never seen pictures of his barefoot looks all weird because yeah massive probably wore two small shoes You fix that the guy's basketball games get totally changed. Yeah, I never learn how to play I mean, I've never played I would love to now like play with compression pants I never did like that was something I'd later adopted in lifting to get strong But I'd already stopped playing basketball like I've never played ball with compression stuff on which I can imagine Especially some with that where you're so dynamic. Yeah, and you're moving to different planes Like I would think that that feeling probably would having those compression pants on when I'm playing on the court Would probably make me feel a lot better. You know what this also because it's there's somewhat of a mystery I will acknowledge this it's somewhat of a mystery as to why Exercises like barbell squats or deadlifts overhead presses or free weights in general Compared to machines why free weights are still favored by a majority of strength athletes People who are trying to build muscle Coaches who've worked with people for a long time You just see better results and when we get down and try to argue it It's hard to kind of argue what's going on because the studies that we have don't necessarily point to one being superior We have studies that'll that'll kind of allude to that But I but in real-world practice. It's just it's just true I think it has to do with the central nervous system training that free weights provides because it's free Requires more stability. It tells your body How to be safe in a kind of free environment better and I think it teaches a CNS to fire more effectively That's why I think the deadlift in the squat Just tend to build more strength and muscle than than machine versions of those lifts ever will and I've seen this again I mean again if you train anybody or lots of people I should say for two decades You just know this you just know this to be true and I think it has to do with that And I'd it's it's hard to construct a study to figure that out One of it's part of it I think it's part of it. I think that's a big factor to be honest with you Anyway, I've been following this page on Facebook like vintage lift and out of page starts a group This is a hack So Justin yeah They post the evidence of like anti-gravity devices and ancient in the ancient world. It's all like conspiracy theory Isn't that part of the What is that part of the conspiracy theory around the pyramids? Is that what they think? Yeah, one of the things There's some weird stuff with yeah You know they have evidence of like advanced tools that are being used They can't explain like perfect holes. Yeah, cuz the aren't they cute Perfect precision or what about like that you couldn't even fit like a piece of paper the surface of some of these Stones is is like it's like polished It's so so flat and like they can't even believe like that they had machines back then they could produce Anyway, so there's another group I go on that's it's vintage it's like vintage lifting or something like that and It's so cool. A lot of people don't know this but you guys know that Marilyn Monroe was an active Strength training. She did lots of strength training really a lot of people don't know that Yeah, she was taught by Jack the lane and bodybuilders time And there's lots of pictures of her doing barbell squats and presses interesting and rose It was she kind of had that like hourglass kind of figure I was like, you know not definitely wasn't like the the skinny kind of like promotion after that it was like still one It's just you know, it's just women didn't come on women didn't start lifting way I want to see you pull the picture over there. I know because I mean I said I can picture her Great, obviously. No, no, I have a picture. I'll send it to Doug right now to show you guys. Oh, wow Because oh, yeah, look look at all those pictures of her lifting weights overhead presses and squats and and then of course those weird 50s exercises where they have their legs up in there You know, it's the one that like you know, what's interesting to me about this is actually How this didn't get more popular like the fact that one I didn't even know about this and someone that was so, you know Popular in her time I mean like labeled as one of the sexiest women of all time That you would have thought that that would have actually sparked the whole trend, right? Yes, because I mean look what the Kardashians have done. It just exactly dumb like This is the way trainers and things yeah, whatever it is like they're creating trends all over the place Do you see that? Okay So at the top that picture of her dumbbell chest pressing on the bench right there Yeah, so I had that blown up and put up in my wellness studio really because that you know, you know This would remember I opened my wellness do a long time ago And I was constantly trying to sell women that they need to lift weights and I thought what better than a Marilyn Monroe. Yeah, no doing a chest press Healthy who trained her her totter. I'm pretty sure she learned from Jacqueline, but I want to make I mean who else could have who was around around that time Coach in her teaching people. Yeah, I don't know. I mean especially at the celebrity status Put Marilyn Monroe strength training and see but anyway pretty cool, right? So I was going on there and looking and they have pictures of all these You know bodybuilders and strength athletes from you know back in the day So it's you know pretty cool stuff and it's funny I was sending I was I was in a group thread with I have this group there with my cousins and buddies and stuff and Every time I send them like a picture or video of some strength athlete or whatever They always say the same thing steroids tons of steroids. I'm like, you know, dude I made this argument. It's just like this big button. Yeah, so here's how much out of shape people always want to point to that It's like the easiest. It's the easiest ways to justify why you're not in shape Well, I try to explain them genetics and then I use this example Imagine I'll ask you guys this imagine if brain steroids existed for the last 50 years How imagine how we would explain people like Steve Jobs. Mm-hmm Elon Musk You know Stephen Hawking's they would get blamed on taking brain steroids, right? Yeah That's how dramatic the genetics are for intelligence. We accept it the same exists for muscle building There are people, you know, you look at Michael Hearn when he was 16 or Lee Priest when he was 16 Like they're mutants. They're just on another so I was trying to explain that and by the way It doesn't it and it doesn't discredit them of where they're at because it's it's the combination of that that makes them these Icons, yeah, you know the what makes Michael Hearn so unbelievably special is that not only is he a rare person That has that genetics but then he also put in the work for decades and decades to be that guy, right? That's otherwise he would just be like if he didn't care about working out He'd just be a pretty fit-looking average guy who doesn't work out But he looks fit because he has those great genetics, right? Like and we've seen those I've seen people like that before who don't even really train and stuff like that But have a very aesthetic physique. They're well balanced. They have they have muscle, but they don't really train and that's an And you see I remember seeing people like that as a trainer going like man, yeah, boy If I just got a hold of you rush training So I'm sure remember when we were creating map strong with obrus. Yeah rubber obrus. He's a strong man, right? 300 what was he 340 pounds? Just giant. Yeah, and there's a section for people who don't have map strong There's a section in there where you do ladder Yeah, you could be like extra like the cool work or whatever and he does speed ladder and sprints in there and He was in here filming it and when I saw him do the speed ladder at 340 pounds I I was like defying the laws of physics. It was actually terrifying. That's the answer That's the cool that and then also. I don't know if you were there when he was doing pull-ups Yeah, I was like like looking at a guy that big just Yeah, just unbelievable. Yeah, that's terrible Do you see a guy that big move on his feet as fast as he did and sprint and you see if someone run that fast Do you remember when we interviewed? I can't think of his name off top of my head When we interviewed the guy who does the sports science show. Yeah so one of the most like like Moments I had with like some of these athletes like that was watching that show when they did I want to believe it was Nadamaconsu from well, he was in the line He was with the Lions then and then he was with the Bucks and then I think Rams I don't know where he's at now But he was he they did that whole thing where they would they would do something where he comes off the line And he hits like a dummy or whatever, but they had all these sensors to like And like his force impact. Yes Like the force impact of his arm like coming across was like knock like a car accident at like 70 miles an hour Yes, like I remember my head like exploding going like whoa Like I know you have a helmet on and pads on the other side But imagine getting hit by a car by a human like by their arm just it was wild I felt like a fraction of that before, you know, like I can only imagine what NFL like that felt like when you play college Yeah, because even just playing like on the D1 level like you get like so that's whatever percentage The rest of the average type of player versus like your elite, you know one percenter It was like it was it was like it was like a get hit by a truck Like a literal truck that would just steamroll you and you had to deal with it And so you had to figure out like angles and leverage in ways you could get their knees and oh my god Yeah, I don't know what Sue weighs, but he's probably 250 280 range you're so you're talking about a bit and the the speed but just the power the power Yeah, how agile they I mean it's just wild to see that person So she didn't have a personal trainer and she evolved her own exercises and she said for the muscles I wish to keep firm And I know they are right for me because I can feel them putting the proper muscles into play as I exercise She didn't just learn. We're gonna learn. I don't know 50s. I don't work out without yeah, no way that's sexist No, that's not said anybody She was a celebrity. She was a celebrity, you know what I mean? I guarantee she had access to But anyway pretty cool pretty cool stuff. And speaking of athletes Another reason why we see performance like records being broken and stuff is they just learn Different techniques. They learn different ways of doing certain things. Here's a great example Up until 1968 The high jump was performed a particular way in the olympics. You ever watched videos? Oh, yeah, I used to go forward. Yeah, there was a bit of they kicked their leg over and kind of do Like these these like like this high jump over it, right? Yeah, and then in 1968, uh dick fosbury Decided he would jump backward which is so not Like that that's not obvious, right? You want to jump backwards over this thing? Yeah, and he broke records and from then on That's how the way that's how people now when you see a high jump. Nobody jumps foot forward They jump head forward because of the technique allows for a higher job You remind me of all these old episodes that we did remember when we talked about the ted talk on the sport science one That was another one of those ones that blew my mind Because I again, I would have attributed the the the gains that we've seen in athletes to steroids and nutrition the sport and it's all the other stuff like so all the uh The shoes and the gear and the things that we use the track Yeah, the swimming pool how now it has like an overflow thing the swimmer cap Like all these things that we've done to enhance the sport by making these these subtle tweaks I've made this this giant leap in that not to mention the I forget. What's that call when like somebody proves that it can be done and then all of a sudden everybody does it after that like when the I mean the the uh, that's after the one minute mile the four minute mile the four minute Are the four minute? Um, yeah, it was four the four minute mile. Yeah, it was a four minute mile. It did that Oh, that's a mental block. Yeah, there was a point where like Like one person had done that and then all of a sudden everybody then everybody started doing and it was like An on an out in the the ethos or whatever. Yeah, now you have high school students That'll actually break but I mean I always thought I I would if you would have asked me There's a big argument between me and my friends when we're in our 20s About like these, you know, all these athletes are just freak athletes compared to the 50s and the 60s That's like, oh, that's because all the drugs, you know It's the drug Lift thing watch how they clean and jerked uh in the 1920s and 30s versus or clean and press versus today They almost did like a push press uh compared to now where the technique is just So paul anderson Did in dress shoes he was wearing dress shoes to go out there and press uh and and it looked kind of like a It doesn't look like the way they do it now And he and he did I think 400 something pounds overhead. Yeah, so um, does it make you wonder though? Like like yeah, like these old some of these old athletes that oh, yeah Given different technique and different gear gear. Yeah, like different settings different rules Like, you know what they would have done. It's been crazy. There was an olympic athlete that was God, I can't remember his name. I hate this. He was a runner And he won gold medal he was so poor And when he got to the race, he didn't have shoes and he had to wear two different shoes He had to borrow shoes and somehow he wore two different shoes and one Uh a gold medal and maybe dug can can look up uh who this was but true story They show a picture of him wearing two different shoes. Oh, there he is. Who is that john? Oh jim Thorp jim four Okay, yeah pretty there he is right there. There's two shoes That's funny. Isn't that wild? I know it's pretty it's pretty cool stuff I mean, do you think we're gonna still I mean, I feel like science sports sciences evolved so much in the last few decades Yeah, like can you can you can you there'll be another evolution? Yeah, I I could it be impossible almost to predict In terms of like what you would see which sport do you think would have the most progression evolution? You know, I don't know like that's that's interesting. I feel like what we're in the what we see now more Like sport evolution is the the the role change in games Like the oh, no, that's a great point the role change to protect the quarterbacks has evolved the NFL Yeah, right. It's shaping the whole dynamic Didn't the where the picture how the picture how far the picture is from the the batter and the mound that changed, right? Over time to kind of I don't know when that changed, but that's but I think that's been that way for a while But I mean you're along those lines. Yeah, I think what I think the biggest evolution now is like these subtle I mean, here's a big one. Uh mba Mba cut the shot clock time down which sped the game up So there's like all these crazy and then and then there's certain things that they uh that you like for we just they just created a new rule in the mba. So like a A common thing is a guy steals the ball And then the the team that got the ball storm from them many times We'll just reach and grab the guy to get a foul to stop the fast break from happening They've now made that a penalty where you now will go shoot a free throw So you get if they do that, it's uh, I forget the name of the what they call it But it's like a clear path foul So if somebody has an operative which and the reason why they the mba is doing that because it slows the game down They don't want the game slowed down. They want the excitement of more points and score And spectators gonna exactly so there so they make a lot of these rule changes both nfl mba Like to make the game more exciting because and so they make it easy in the fight sports The mma had to change the rules because uh the fights would go to the ground and stay on the ground So they had to stand people up and boxing Changed fighting boxing gloves and wraps protects the hands fighting for thousands of years How hard your hands were how tough your hands were and how you punched and if you broke your hand Determined fights all the time. Well, you wear big gloves and wrap your hands Now you could throw haymakers and punch different ways And punch people directly in the head and not have a problem for thousands of years You broke your hand. You were dead Wasn't there there was a bit of debate with that in terms of mma gloves because they were so small versus like boxing gloves And which ones actually promoted more head injury head trauma the volume of boxing. Yeah way worse Yeah, the vibration of the the the brain slapping against your just it's you you can hit more You're constantly getting slapped where you do one time and you get laid out like that That's like traditional martial arts. You see a lot of open palm strikes or chops or whatever and you think Why would they do it was that research just then actually saved UFC so when USC first started it was underground and there was like, oh, there's no way people were saying there's no way This is too. Yeah, because it's so cloudy or dangerous like and people thought it was worse But then when all the studies started coming out that it was actually safer than traditional boxing That's what made it go by the way I just saw this crazy It was a study that so one of the theories is to why men grow beards and women don't there's lots of theories Okay, why do men have beards? What's the point? What's the deal remind me of this commercial? Do you know what that? Do you know what this what they think it is now? But it protects the jaw From damage and the head from knockouts because of fighting in conflict and they did this they actually took a fractional percentage Actually a significant percentage They took They took skulls and they put short beards long beards medium sized beards and long beards on and then they dropped Heavy device heavy things on the jaw on the face and measured the force And big beards cut the the the risk of fracture. Well, it's in the brainer 40 percent There's no regulation on that either in terms of like beard length, right? Oh, I don't know. I wonder if I'd sports Yeah, well, I mean this just came out. I just watched this that's interesting. Yeah It's not like a heat like wolf man, but a big beard They said this is why they think well, I guess it's you always love to draw back to evolution, right? So it'd be interesting if that's like part of where there's a physical attraction for men that have them Right. So they're like a lot of women like a man with a beard the manly effect Yeah, it's like that alpha like oh, he definitely is but his skull has been well Well along those lines, this is why a man with a scar on his face Is considered more attractive, right, right? Then a man without a scar on his face and it's be scarred a beard you get laid all the time Scarred a beard you just Slaying slaying everywhere everywhere you go I want to go back early on the episode. We talked about nutrient efficiencies We have a new sponsor called Haya that makes vitamins for children. We give this to max Yeah, okay. So yeah, yeah, we give it to max. So this is important children Can oftentimes have nutrient deficiencies because They're so picky and when you look at a toddler's diet, for example It oftentimes is like three foods like this is very common with parents like oh my kid only eats This this and this and so because of that they tend to You see nutrient deficiencies in kids Because they don't have a wide variety diet. So this is a multivitamin for kids that is not a freaking gummy bear or a candy That's what separates it. It's not this sugary filled candy. It's still tasty. So though still tasty Yeah, it's not quite flintstones or the the gummy gummy ones with that But it tastes good enough that he'll eat it and it's better for me I'll hand my kids immediately. They're just yeah They have to Like your kids When I say that doesn't fall far from the tree. Yeah, I love it 100% immediately who had the shout-out Finally, I got a great welcome to the club. You're welcome my friends. I'm like just adam can't keep doing the shout-outs So, um, this person I think that I send it to you. Doug. Dr. Becky At good inside there. She is so I this is the workshop that I talked about on a previous episode that jess Can I signed up for she's an expert on raising toddlers and teenagers? She's phenomenal. She's got a 1.7 million followers on instagram Phenomenal information. It's been it's been super super effective at getting me to understand My kids and kind of what's going on because they are very different from adults So good great page to follow if you're a parent very smart stuff and it's made me much more effective Is she worthy enough to have as a guest? I am I already put I already put The best signals up and I'm like get them in here. Okay. I want this person on the show. Okay, cool for sure right on All right, check this out. You're not what you eat. You're what you digest now What are the problems that fitness enthusiasts run into is because we eat a high protein diet Sometimes we have digestive issues Sometimes we don't fully break down those proteins and utilize those beneficial amino acids Well, digestive enzymes can help it can help with bloating Digestion and they may help you assimilate more of those proteins fats and carbohydrates for better performance There's a company that makes digestive enzymes specifically for fitness enthusiasts It's mass enzymes. That's why we chose to work with them. Go check them out. Go to masszymes.com That's m a s s z y m e s dot com forward slash mind pump and use the code mind pump 10 for 10 off any order All right, here comes the rest of the show Our first question is from on to huju when weight training to increase bone density Should I focus more on hypertrophy or strength? Ah interesting very good question first off This has to be said the most effective way To increase bone density is strength training. There's really nothing that comes close To doing this aerobic or cardio style training does it a little bit exercise in general does it a little bit But really it's the sheer force on the bone That causes the bone to strengthen now because of that cell is there studies that show like lifting for strength like like five by five is results in stronger bones in comparison to hypertrophy training is There are no studies. Unfortunately, they just show that strength training in general will do this now my Here's my take on it Whatever makes your muscle stronger will make your bones stronger And for the average person it's just going to be appropriate training because let's say let's say that studies show that Heavy strength training is you know 3% or 5% even 5% better than hypertrophy. So then you go, okay I'm only going to strength train But then it starts to become inappropriate for you because you overdo it. You don't focus under the things Body's adapted to that wherever you can really like sustain exactly you injure yourself or whatever So I really it's just in the category of anything that builds muscle and strength is going to do this effectively And the best way for most people to do this through the years Is to alternate between cycles of each, uh, which simultaneously is also what produces the best muscle gains anyway Well, and I've heard uh, I think it was uh, dr. Spina that was talking about force being sort of the language of the cells And so if you look at it in that lens in terms of like How much more force you can produce like so you could make an argument that maybe like just pure strength training itself would be A bit higher and superior in that regard in terms of influencing The type of of self You know responsible for producing more bone tissue But like to your point, I think it's the the main point is really that you Strength training hypertrophy training like muscle building in general The the one that you can sustain the most and then keep Consistent with is the one that's going to be the best for you in your overall situation. Yeah Yeah, I think the obvious answer is that the the heavier the load the more likely you're going to strengthen the bones More than a lighter load But then you know at one point if you've been doing that for an extended period of time The body is then adapted that and the same rules apply I would think to the bones as it does the muscles, which is by you phasing it up or changing that Stimulus is only going to continue to strengthen your bones as it would continue to strengthen your muscles And so the answer is to continue to strengthen continue to phase your programs out Just as if you were trying to build and sculpt a body also consider this there's there's risk associated with Continuing to yeah, so you got to weigh that out, right? It's okay. One's a little better than the other maybe but but then I hurt myself now. I can't do anything by the way The most effective way to strengthen your bone With a form of resistance training. That's the least risky And this is evidenced by actual data is isometric training So if I have somebody who i'm just getting started with strength training and they're they're weak feeble They they're they're deconditioned because they've never done anything before and they're literally have been sent to me by the Because I've had clients like this sent to me by their doctor because they're in osteopenia or osteoporosis I do lots of isometric training right out the gate isometric training Are feels very safe to the body and you can actually produce more force With an isometric type lift than you can with a conventional strength training lift Because uh, you're not moving so you're actually generating tons of force So if we had to rank them all isometrics would be superior when you count risk in but then again Uh, you miss out on the benefits of full range motion training a lot of stuff So really it's about what's appropriate for you the appropriate type of strength training is going to give you the best results Especially when you consider the the context of long term next question is from fit right by matt Which form of training better promotes metabolic health? Resistance training or high-intensity interval training. Oh, I like this. Yeah, so in the short term Well first first explain metabolic health Yeah, metabolic health would be your how your body responds to glucose blood sugar levels The function of mitochondria How insulin sensitive you are in short a faster metabolism? Yeah, just or yeah, or just metabolism That's effective efficient. That's sensitive to insulin. Okay So high-intensity interval training the short term is super effective The problem is in the long term it kind of it still works, but it's not nearly as powerful as simply having more muscle Muscle is uh directly connected to metabolic health muscles very insulin sensitive It's an insulin sensitive tissue Muscle is also where your body will store some glycogen or glucose. So Um, the liver is the main place But skeletal muscle is another place if you have more muscles like having a bigger Tank to store the sugar that you consume And working out your muscles training your muscles Improves mitochondrial health. So just building strength and muscle Long term is the most effective strategy for metabolic health by far and they have studies on severely obese people They have them losing their weight They just haven't built a little bit of muscle and we see significant improvements In my metabolic health more so than just having them. I I don't even think this is a close conversation I actually think that one sided I think in a in a short study It might look close in a very short six week study. It might look somewhat close But still I would think resistance training will still outperform it You want to talk about a year two years though? It will blow it away Well, the only in the same universe and the reason why the short term may show similar results Or maybe interval training might be better in a month is because building muscle is a slow process That's all so, um, you know building muscle takes time But once you start to build that muscle It's like compounding the the results become compounding. So This is the argument I made in the resistance training revolution And there's lots. I have lots of studies in there to that point to this and why this is the form of exercise That we're going to see this in the next 10 years. It is going to be the first form of exercise that we recommend to people Um, because of its effects on metabolic health and because you don't need to do a lot of it You know two days a week of building muscle will give you better results than seven days a week of other forms of exercise It may be a little misleading and confusing for people because they see that initial like calorie burn is much more substantial Yes in the hit Category that's why circuit training and so we'll see that and associate that You know with with a better metabolism and fat burning Uh type of a method when in fact, you know the long term just the resistance Your body adapts to that form of exercise very quickly very quickly The adaptation with strength training From a metabolic health standpoint is the opposite. It doesn't adapt to become less effective. It actually becomes more effective over time So this is what makes it so incredible And again the time spent needing to gain these benefits isn't much two days a week And you'll see significant improvements if it's done properly You'll see significant improvements in metabolic health other forms of exercise two days a week won't show nearly as much And by the way, I mean this is one of those things that always gets clipped of our content and then somebody will try it It's like no one here is saying that you should never do the other one It's like there's they all have value. Yeah, it's like different tools The truth is like why why would you only do one or not the other? It's like but if you know if we're going to get asked a very specific question. Well, there's your answer It's it's it's not to me. It's not even a close call But I would never just ignore the benefits of hit and not finding ways to Implement that into your training regimen So I think it should be heavily focused on resistance strength training as the as the foundation of it And then you you know interrupt that with these bouts of of hit and then you get the best of both worlds Next question is from despise valentine's day That's a funny one. That's adam What are your thoughts on the different body types mesomorph endomorph ectomorph? If you do believe in those different body types, how would you train and eat for each? This is over So these are somatotypes. Let me explain what they are with the classic somatotypes these ones that they define what they're supposed to look like so Mesomorph would be your classic muscle building athlete medium height broad shoulders strong bones long muscle bellies mesomorph or excuse me endomorph is overweight stores more body fat big bone thick waist Tends to be tall taller the ectomorph is tall thin narrow shoulders Doesn't gain weight very easily and this was actually created by a I think a zoologist way back in the day It's great marketing super oversimplified. In fact, When they originally did this they attached personality types to each one that the endomorphs or people were jolly and happy I didn't know that. Yeah, so I okay. It's so oversimplified. Okay. It's oversimplified, but I still like it Okay, and I used I used it as a trainer a lot to get just a visual Yeah, and so and I actually like to use like athletes So I like to show like three different like Athlete types like you have your your running back would be like your your mesomorph, right? So you're running back that corner back No, that's not all football I would use different than your your marathon runner would be like your or swimmer would be like your endomorph And then your ecto or excuse me ectomorph and then your endomorph would be like a sumo wrestler Right, there'd be like these extreme examples of the athletes now What you find with these types of people They have similar like the like all endomorphs if you were to fall in that endomorph category Have similar kind of eating habits. They don't eat as they keep getting endomorph an ectomorph. Sorry It's been so long. So I've used some manotypes If you're an ectomorph you tend people would say, oh, you have this faster metabolism. You're longer leaner Well, a lot what we find is that a lot of these people are fidgety They don't eat as much and so, you know And those are the factors that make more of a difference than this the skeletal body type But for get for explaining to people the differences and the strengths that these people have like somebody who is the ectomorph type of body type may Classify themselves as a hard gainer But look at a treadmill and lose body fat And so I would use that as examples of the challenges that they have with building muscle learning losing body fat It reminds me of like when we talk about 3,500 calories equals one pound of fat. It's another oversimplification of the process But an effective way to communicate but an effective way to communicate to the average client body types and differences In what a what a it's definitely oversimplified. I think the reason why when you look at high-level athletes This looks obvious is because high-level athletes are already Ultra filtered and biased into these categories The top of the top marathon runners are going to look a particular way The top of the top sumo wrestlers are going to look a particular way The top of the top running backs are going to look a particular way Now the average person doesn't fall into this category. In fact, there's a lot of big-boned Ectomorphs they have big bones, but they just can't they just don't gain a lot of weight. There's also a lot of tall narrow-shouldered mesomorphs They build a lot of muscle like it doesn't they don't all go hand in hand They're over generalizations, but they can be effective ways of communicating the question is You know, if you believe in those body types, how would you train and eat for each? I wouldn't I would ask questions It's it's all going to be based off of their lifestyle their behaviors What works what doesn't work for them not this category of you know, every people fall in this category of You know ecto endo or mezzo. Well, this is just again, this is human psychology We're always trying to kind of categorize things in neat boxes and like try to you know If I see this this is what I can expect and predict in this situation and You know, we're always trying to find something that's a little more relatable to our very specific situation And you know sometimes it does work and so it's like, you know, you might find somebody that's about your Size your build, you know And you look at their eating habits and you look at their training habits and you try to sort of associate that with you And then when you get through that a lot of times you're gonna find out it literally has nothing to do Like it's just there's something off with that formula It's just not working for you individually because there's a different individual need you have But you have to be able to kind of parse your way through that So I just I think this is just kind of playing into that that human psychology And and they're able to market that so it's like you kind of take it For a way to maybe start fine-tuning that down a little closer to maybe Something that relates but from there you really have to get even more Nuanced and tighten more of those screws for 100. I mean I feel like the way I use this is one Either trying to communicate and explain it to a client to get an idea of like, oh, you know That client has challenges with losing body fat. They have a better chance. They they do a good They have a good job building a connect with right So it's easy that it also helped me as a coach to train if someone walked in the door And they looked like this body like one of these body types right for like they stood like they were the extreme Example of it an endomorph or an ectomorph walked in I could assume some things probably already about them and more often than not like 90 plus percent time I'd probably be right if I real tall lanky skinny kid walks in that looks like it for sure ectomorph I bet he has a hard time building muscle. I bet he has a hard time in now. Why does he Could totally be a total change. Yeah Then I start diving into his diet and I go like well, of course He eats 40 grams of protein every day and he's playing basketball six times a week And it's like less to do with his skeletal structure and more to do with his behaviors and habits So that's really what matters is like, okay, so it gives me a clue I can look at a skeletal type right and see someone's body and go This gives me clues into some of the struggles they have What exactly those struggles are and why they're having them? That's what you have to do. I find interesting about About stuff like this is we've been trying to do this for a long time And some of it still exists like there was a period of time when frenology was a science You know what that is frenology frenology They read the bumps in your skull and they can tell things about your personality Your behaviors there's to there still are our people that look at face structures people with long faces We've talked about yeah Yeah, so we love this we love this stuff because we like to be like identified with like, oh, yeah, that's I've seen like They're like clickbaity things on facebook me. You're seeing these things on facebook We're like, what kind of defeat do you have and it's like roman egyptian better training or whatever What does it say about your personality they get so many clicks. Oh, no philosophy raptor It's it's bad next question is from all in three. What are the essentials for home gyms? And what squat rack is best? I if you own a home if you want to have a home gym There's a lot of fancy equipment out there. There's a lot of stuff you could buy literally Literally, this is all you need a rack Barbell adjustable dumbbells an adjustable bench. You're done. You do almost anything and everything with that In fact, I trained people with that for years and years of years You want to add something else in there? You can add a cable machine, but not even necessary I mean, that's what mine at home looks like right? I don't have the adjustable dumbbells I have just up to 50 pound dumbbells which is still doesn't feel like it's enough But it's enough for what I need to do right now Like that's the funny part about that is like you assume that you god I had like I would I'm trained yesterday in here and I was using the 80s But it's like I don't need that every single day inside of my home gym And so I think what you just said is is plenty and the best PRX is the ill mono like that. Why because all the attachments? I mean they figured out so many different angles of how to like add things that You didn't think they'd be able to figure it out And so now you got all these attachments you can do cables now you can do Reverse hyper you can do like it's just it's crazy, but if you just start with the base of that Yeah, but here's here's what I really like about prx. I am a huge Home gym rack junkie. I've always been because I've always worked out in home gyms And there used to be a big problem with getting a stable sturdy Rack for your house. You had the commercial ones in the jam. You're super wonky bag. Oh, man You load over 200 pounds on it on a home. Oh wobbly. Yeah, that's wobbly and dangerous and I've seen videos Their rack is more stable than your commercial. It's the most stable rack I've ever used because it attaches the wall So it's literally anchored in the wall and and then you you know it folds into the wall So it's it only comes off the wall six inches you pull it off then the the legs hit the floor It's stabilized by the wall. It's the of all the commercial racks. It's the most stable rack you could possibly use So that's that's my and it tucks away. So you pull your cars in there still I mean what they did was was bro. I mean this wasn't intended to be this not hard to revolution I I mean it's hard to revolutionize strength training because there's lots of equipment that comes out and you can't replace free weights They did it with the wrong throw one in that's not a sponsor It's I mean the torque sled for me. It was like amazing only because it's like Okay, you you got tires. You don't need weights like it has its own kind of magnetic resistance So it's like you're pushing it and it it is so challenging, but it's like you can do anywhere It's not you're gonna scuff up all your driveway and all that stuff where I used to like just push the sled I know you did that in my apartment sparks Just just leaving marks every five o'clock in the morning. Who is this asshole? I would so fight you but I mean, yeah like at this point I've done so many back loaded squats I need like another stimulus and like I just need that sled it helps so much for my legs now one step down would be an adjustable bench and Adjustable dumbbells and for the average person you could do a lot with this and this was my everyday average client This is what I would have them get and then if they want to take a step further Then we'd add the rack and the barbells and then we were done you could go infinitely with that You know with with progress look if you like the show head over to mind pump free calm and check out some of our guides We have fitness guides that can help you with fat loss muscle building health vitality wellness Almost any fitness goal again. It's mine pump free calm. You can also find all of us on social media We can find us on instagram so justin is on instagram at mine pump justin I'm on instagram at mine pump de stefano and adam is on instagram at mine pump adam Today we're going to teach you everything you need to know to build a strong well developed chest When I think of weak points and in areas that I struggled with developing for a really long time chest was up there with the Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique