 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews In this episode of Mind Pump We start off by talking about Adam's favorite cartoon Scooby-Doo Then we talk about Gilligan's Island for those of you youngsters ask your mom and dad. They know exactly What that's all about make us feel oh man the skipper then we talk about the benefits of learning how to sell in The fitness industry that's right in that dream if you can sell fitness you can sell anything We talk about the heydays of 20 for our fitness of course those are the days we were there And then we talk about effective leadership. This is one of our favorite subjects and Adam loves to go on tangents on that one We want to miss that one did I then you go then we get into the questions the first question is if you build strength and muscle and then you lose weight is that good for your lighter body in other words Strength the weight ratio. How important is that then we get into why we put tests in prime? Our prime program and why their pass or fail a lot of assessments use Different metrics in terms of trying to assess your movement your body. We chose the very simple pass or fail Why why did we do that find out in this episode then we talk about? What to do when you can't eat more calories and carbs because you have a sensitive gut But you still want to put on muscle I'll level it in yeah What do you do now? I want to gain some muscle, but my gut is giving me the poops ooh Then we talk about a gentleman who's getting married in late September, and he would like to know God bless us so the best water restriction protocol to dry out yeah for the big day horrible idea, buddy We think he's super confused, and we try to help the fella out Yeah, also finally I'm gonna read a special announcement from Doug our producer if your muscles are not firing properly You will not see results in the gym Maps prime is designed to fire up your central nervous system and promote optimal recruitment patterns and muscle firing So that you get substantially more out of your current workout It is the only pre intra and post workout supplement You need to maximize muscle growth and performance in the gym Maps prime pro is a comprehensive assessment and correctional program That's designed to address the function of all parts of the body for optimal performance and function From head to toe it also helps you overcome pain There's seven pass or fail tests that allow you to identify dysfunction in your neck shoulder blades wrists Lumbar spine hips ankles and feet once identified We include advanced tools that are employed to correct those issues For anyone who has pain or wants to maximize performance and for all you fitness professionals Maps prime pro is the program this month, and I believe there's only four days left when this particular episode airs We have the prime bundle which includes both maps prime and Maps prime pro at a massive discount if those programs sound interesting to you and they should Enroll at mind pump media comm four days left for this special bundle Do you guys ever wonder why they call these things microphones were the original why are they micro where the original ones bigger than this? Yeah, megaphone. You know what you're the Megaphone well, that's any idea why the microphone Doug Why would they call the other one a megaphone well a megaphone? Makes your voice louder. Yeah, so if you do it like if I put it in front of my face right now Well, or when you guys put Microphone condenses, right That's what it is. We solved the riddle figured it out. I feel like scooby-doo. I know Your Delma doinks your Selma. Yeah, Adam's Daphne Wait, wait, which one's that which one's Daphne? I'm skewed. I thought I was wrong. Yeah Scooby Yeah, you're for sure scooby. Yeah, and you're so you're the hot chick. No scheme Adam. What does she do? I forgot she does She just runs Yeah, whatever I do. He said it's great She like goes yeah talk about an old show that I used when I was a kid I was like thinking in my head like I guarantee they're all fucking each other Gilligan's Island. They have a van. You guys remember Gilligan's Island. Yes For sure. There was some crazy shit going on there. Yeah. Yeah. Yeah I didn't watch it a lot. So you know why it's I used to know the song Little buddy. Yeah, like I think they had a thing. Yeah, I did the reason why I know the song so well is because when I'd have a sales counselor Who just spent way too much time? This is when I would manage gyms by the way for the audience doesn't know what I'm talking about When I'd have a sales guy, you know when you manage gyms what you do part of the sales process is You give people a tour of the gym and show them around. Yeah, and you know, we don't have three hours Yeah, there's a sales guy that would spend Hour and a half one guest and then they guess wouldn't even enroll they walk them So I'd get on the intercom and I'd do the Gilligan's Island. Oh nice three hour tour and we'd do the whole song because public Public shaming is extremely effective motivation. I tell you what man. Those were some of it's motivating Those were some of the good old days. I that atmosphere Man for a guy like me who was young athletic and competitive I don't think I could have fall. I could have fell into a better Place they fostered that sure you sure you could have you imagine if we fell into an environment I was like investments or tech be millionaires. I don't know though it was fitness and what they I don't know though because Not a lot of play maybe now. I don't know. I don't know what the the landscape looks like But the landscape was just so awesome there. Everybody was young fit vibrant hungry. Yeah competitive and It was a hanging in the cycling room. What we are It was in that you know it was during the time too where I felt like personal training was on the rise It especially here in the Silicon Valley. It seemed like you know if anybody and everybody who had money It was like a cool thing to have a personal trainer. So To sell personal training was pretty easy. So what a good time to learn how to do it Well, you know when it's a little bit easier the thing about sales in in gyms and why some of the best and I'm not just saying this because I'm biased by the way because I've Trained and worked with on side businesses. Some of the some other extremely successful sales people I've worked with real estate agents who are You know among the top in the country. I've worked with insurance agents who do extremely good sales the car salesman But the best salesman I've ever worked with in my entire life And this is salesmen and women were in gyms and the reason I think the theory I have behind this is Because the sales cycle is so fast That it's just constant practice. You know I'm saying yeah, like if you're a lot of people right you can see now Like if you're a real estate agent The between you know getting a lead turning it into a you know, I'll get a customer who actually buys from you that could take Months one person if you're in a busy gym at 24 fitness we would have we would sell I mean Tons of memberships every day Mad that it was a three-hour tour right because you knew how many other people you probably could have took on that tour and close Yes, but there's all there's also the the one of the biggest sales pitfalls And that you see is where people just fucking sales people just talk too much and talk people out of it And yeah, you know a three to sell a gym membership should not take two hours if it is you're talking them out of it by that point So but just the sales Cycles so fast that if you're a good sales person in a busy gym, and I ran some of the busiest ones in the Bay Area You're gonna see 10 15 people a day Doing this whole process just reps you're just tons of reps So I know I know you know many sales people I know I'm sure you guys do too Who worked with me who were excellent who moved on to other? Arenas and just became killer. I was an incubator For talent, you know, they would just go in whatever direction and if they killed it there You knew they're gonna kill it somewhere else So you have that and I think that's very true But I have a theory that a lot of it has to do too with what you're selling So when you go to a you know really like you said real estate car dealership Car stereos, I mean anything mattresses those are all tangible things Yeah, I can get you on a mattress and say feel how good this feels right? This feels amazing feels better than one you're sleeping on I can bring you to a home and say look how much nicer this home is the one you live in right now How would you like to be here like these there's doing a dream, right? You are selling something that is not tangible. So the art of that so Matt learning to master Selling something that somebody can't touch is truly. I mean you can't get any better Training ground for a salesperson like it only gets easier from there like hey I sold something that doesn't exist Now you're gonna give me a job where I actually have something that the person could touch and feel fuck This is easy, you know, that's how I would look at it I think that's how a lot of guys that evolved from the business that worked with us Looked at it was like man the last 10 years of my life I've been selling people a fucking dream of what they're gonna look like one day It's which most of them which we all know that 80% of them never fucking do it's very true And one of the biggest mistakes when I would manage gyms and do sales. I did sales training for The region and then for the division at one point I did this big sales meeting And one of the things I talked about that I was taught early on by some of the people I worked with was to stop selling the features of the gym and This you don't see this so much in other Areas of sales because in other areas of sales they teach you to sell the features like that's what you sell, right? So if you're coming in to buy like Adam says, I don't know a stereo I'm gonna sell you all the features of the stereo the problem with that is That they can find the same stereo somewhere else and if they find it for cheaper. Yeah, they're gone, right? So they'd be more effective to really just tie in an emotional component. That's it Yeah, that's it like when I'm selling fitness. I'm not selling you my gym. That's doing it itself like we're walking around I'm showing you the gym. You're taking a look and that's nice. Wow, that's great But what I'm selling you is me the dream and why you're gonna why you can get this dream here And why you can't get this dream anywhere else and once you do that Then then everything else is easy But if you sell features you're fucked because someone else can have better features or the same features for cheaper It becomes a price for at that point and you're gonna be able to sell the experience in the dream of it, man That's that's why I think I mean between what you said and when I was just saying is I mean It was and there's no many guys that are millionaires now that we're selling memberships with us. Oh, yeah Yeah, yeah, absolutely. That's that's what's so fascinating to me is that how many of them came from that and started I and during that time, you know, we were also blessed to be a part of Not just a good company the company in the fitness industry. Nobody did the playbook No, yeah, nobody was doing anywhere near the revenue It's like getting a chance to be a part of the UFC during its, you know growth years and turning into what it is now We got to be a part of that with a the gym industry and fitness industry when 24 fitness was dominating Some of these clubs were profiting Pro and I know because we did that, you know, we were worked on the profit and loss statements Some of these clubs were literally profiting by themselves just one location Millions of dollars a year after they pay their massive staff after they pay their there, you know, the everything They're the rent the the cost of advertising for that particular look at like everything the profit Millions of dollars for Jim and I'm just gonna tell you this right now If you have dreams of becoming a millionaire buying a gym is one of the hardest ways to go or Opening a gym is one of the most difficult. This is one of the conversations I had with Ben pack the other day when we were working out and he was asking like about, you know Guys that I know that own gyms and you know why we didn't in this and that and I said man, you know I was you know, all of us were really blessed to be a part of a company during these the heydays And I mean at 20 years old, you know, I was Managing P&L's for a gym that was anywhere between one to five million dollars a year year in profit That I had to manage and I and I saw that and I saw what it took to produce that kind of revenue and You know and after I had done that for long enough realize that I don't want no fucking part of this Like this is not as easy as everybody thinks it is. It's not as simple as hey get a cool gym And you know, oh man, you know why this gym isn't doing good. You need the donkey calf raise Machine in here and you don't have you don't have enough and if you had some better plasmas in here I mean, that's what like the average trainer average person blaster machine They look at all these like little details about the gym that they would enhance their experience And so they think like oh, I would do a gym so much better than this gym It's like dude. That's not what makes a gym make millions of dollars. What was your I mean? I saw it. Let's you talk about numbers, right? Like so The shittiest gym in the Bay Area, okay capital McKee is the most profitable So out of the triple-a gym. Yeah, the big one. Yeah in the in the area is San Jose Yes in the 90s and early 2000 shit hole Shit hole And it makes a lot of your customers don't speak English a lot of them will come in and even that you got to Speak Spanish to them because it's just but that talk about an eye-opening thing for someone, but they crushed Yeah, and they're fitting a need in that community. And so anybody who's thinking about opening a gym and they have these great Idea grandiose ideas on oh, it's gonna be like this and it's just that like the gym attracts people like oh If you have this badass gym, then then it attracts people like no, bro. You're going about it all wrong It doesn't work that way in fact, you know in my experience all the and I've managed tons of gyms And I've I've looked at reports on all of them Like so we part of not only running all these PNL's and numbers for these gyms that we were running We also got to go to monthly meetings where we compared each other's Reven that's what was awesome about the company was that I could see this guy over down in Southern, California How much he was profiting over over his and I could see what this guy was doing over here And you start to you start to collect all this information and you start to realize that and you realize that we were in The best part the best area for all the clubs and what I mean by that is not that we were in the In an area that was the easiest to make the biggest profit, but we all the the killers and the and the systems and the the processes that were extremely successful came out of this area and a lot of it was here like I Mean I'd run clubs that had been around for I mean Sunnyvale was an old That was an old flagship club that I ran when I was in there I mean every month the pool the pool was broken. It was old. It would turn green I used to tell people it was emerald green waters so special. Yeah, but it wasn't it was broken The ceiling the ceiling broke in cave in in the operations manager office We had racquetball in there because it was an old club just like capital and I was producing You know competing with clubs that were grand opening massive clubs in these beautiful like Thousand Oaks and all these areas in Southern California the parts of the country and the only reason why they were competing Numbers wise was because they had these great gorgeous beautiful clubs the Bay Area had didn't have a grand opening club for a long time and We were we were killing it because we had such crazy teams So it was awesome to be a part of of all that I remember some of the I mean it wasn't it was a lot of It was intense. I remember meetings. I'll never forget it. I was in a meeting that was Being given by I can't say his name, but you guys know who it is He was a notorious Manager district manager vice president and you know he moved now. He's I mean he moved up to divisional president individual who was giving a meeting and The last thing you ever wanted to do in his meeting was be caught not paying attention Because it would be it would be all bad for you. Well, we had a guy that worked for us in our club Who I loved I loved him to death great guy actually passed away recently. He was a he had some alcohol problems, but he'd been in the club forever and The club that I the club was didn't he pass away the guy right now, you know, I'm talking about the club there was a next to us was a bar and Which was perfect for him because he'd go back and forth between the bar, right? That's another story, but he He kind of started dosing off in this long meeting where we were going over PNL's whatever So he does is off falls asleep So so-and-so guy who's given the meeting looks at everybody gives us the shush shine sign like don't make any sound And he opens the door real quietly We'll because this guy was just sitting in a chair with wheels wheels them out and fucking rolls them out to the workout floor And his chair spinning he wakes up halfway through falls over he's like, don't you ever fucking fall asleep on my Media again walks in I mean this was this some of this some of the atmospheres that we were a part of was just Intense dude. Yeah, I know intense. It was like it was it. Yeah, I've got You're making me laugh right now because I know I'm sparking some well Yeah, and I can't remember you know, I don't like how do I even tell that story without fucking incriminating people and stuff I mean it was it was wild it was different, you know, and it's a different culture now, right? It's it's it wasn't insane. You can't do that. You can't you can't yell at employees I believe your employees you can't say things like that anymore. And so dude, I I also think there's I also think that this has caused I think it's a reason why a lot of companies right now struggle because I think there was a lot of Motivating restrictions. Yeah, there was a lot of motivating factors behind that now. Do I think it's still possible? Absolutely, I mean, but I think you have to be a little more creative on How you how you build a team like this now and I think we've gotten away from Building these these great through this great culture and that was what was I could always tell when I walked into a facility I still to this day can tell when I walk into a gym I can feel the energy of of the gym the moment I walk in just from the front desk to the employees that are walking around to the members that are inside there It's just the energy just that's good That's being put off in that place and it always translated into dollars You could always tell the clubs that were struggling revenue-wise. You could feel it You could feel it because again, you could feel it when you call them, right? You get on the phone and how they answer the phone the way they talked to the phone I mean the irony the story that I just told was the reason this manager could do that to that person wasn't because they were This abusive Horrible man is respect right they they respected each other. Yeah, so much Because I mean there's I mean he had done so much for this particular person There was so much respect that you know like it like I could do something like that To one of you guys or you could do something like that to one to me in a position in a situation like that where one of us Was really taking a shit and all we would get from from the other from the individuals respect like fuck man You called me out and you're right and it's just you know People need to understand that too because I'll tell stories like that sometimes and people be like oh my god Understand the environment like well talk about respect level was so high talk about how we create that I think this is a kind of a cool Tip or takeaway and I think I've just addressed this before on the show This was something that I got from the book the short read one-minute manager that I've talked about before and It spoke about this this culture and this this way of leadership where you know I stopped focusing on all the tasks that my employees had to do and Micromanaging them and it's and it's tough you get in a role right you take over a facility and this could go for any Business it doesn't have to be fitness It's just in general where you have to lead five ten twenty plus people or whatever Into towards the same goal or same direction Where you know you get in that position and right away you want to think of all the things the guy or the girl before you Wasn't doing how can you hold them accountable and accomplish more and motivate them more to do that? And that was kind of like how it worked and it took me a while And it took me until I read this book before I had this paradigm shattering moment for me where I Completely flipped how I led on its head and you know from that book I began Focusing on all the things that my staff was doing well and was doing right And I and I totally stopped paying attention to what they weren't doing and what they weren't doing well And when I began to lead this way like it changed everything for leadership for me and it was such a powerful moment and It really made me realize what some of these leaders like the one you're speaking of How they could get away with like just verbally abusing somebody or just fucking punk in them and that person would respond Right, they would respond well and right they would do the right thing afterwards You also know who who that works for And with and who that doesn't well what I found was you there was kind of this formula that you could do and like everybody was Everyone's unique and different and how much effort you have to put in each one is a little bit different, but for example You know I began leading this way where I would You know point out when I'd see you know Justin doing something with a client walk over touch him on the shoulder and be like Hey, dude, I just saw what you were doing. I was fucking great job, man And I really appreciate your work that you do around here and then walk away And once you start to do that enough And you do that consistent consistent consistency is everything you can't do it once or twice You have to become you have to be known as that leader who is constantly Pointing out the things you do well then the once in a while when I come unleashed It's so fucking rare, but it's so powerful. It's like how we talk about using, you know swear words like it's part of our Vocabulary and I think when used correctly, it's very powerful when you use the f-word when it's when it's put in the right They exist in in in human vernacular in every culture in every language for a reason They can express feeling and they can communicate better when used Appropriately or properly whether it's done for humor or whether it's done for to express You know some type of emotion you could be happy to status whatever Cursed words exist for that particular reason. That's why they're in every like I said every culture has words that are, you know You know taboo or bad. So I feel like nobody cares how much you know until they know how much you care And if you if you approach leadership like that where you truly give everything you got passionately into people Then when those moments come where you drop the hammer or you swear or you do something that's just out of character like that Way more impact. Oh my god. It's powerful. It's unbelievable For for me to do that because you know and we've on this show before right I've I've got the reputation of being the asshole right and that's not because I'm this guy who's an asshole all the time It's that I'm not afraid to be that guy. I'm not afraid to be candid I'm not afraid to tell somebody who I think is doing a fucking shitty job that you're doing a fucking shitty job but that's because I put in all the hours of Stroking that person off and building their character and building their character up and complimenting them for all their hard work and Telling them all and putting everything I got into them Wholeheartedly so then when I do that it that boy, it's a it's powerful. It's very powerful It's only powerful if someone respects you that's what people need to understand Yeah, you have to get that first you can't just do that right you can't run around It's got to be genuine. Yeah, and that's the same thing I've run into with the best coaches I've ever had even in athletics Oh, so true man like they just they know when to to properly like snap everybody out of something and You know a lot of times maybe that is something that maybe comes off a little asshole ish But it's it's what needs to be said and you can't be afraid to say what needs to be said when the opportunity presents itself But you don't want to constantly bombard people You know all the time and in a negative way. It's just not as effective No, the minute you lose the respect of your team your your screw it. I don't care if it sports business, you know politics Whatever they stop respecting you because you're weak or because you think you're strong and you're not or you're you push too Hard or whatever the reason why they lose respect for you lose that respect you're screwed one of the biggest Mistakes that I see that I used to see gym managers do was they would go in this is a mistake I see with a lot of businesses is they go in with this customer is Always right and the customer comes first attitude and the reason why that's wrong I know people are listening like no that that's that is the right king man. Yeah, the custom customers first That's not true. Fuck that my people are right if your people are first and you treat it's inverted It's the inverted business triangle. Yeah, if you treat your people as they come first It's they're the ones that are most important Then the side effect of that is incredible customer service customer experience Product efficiency all that stuff the best, you know, the you know the best gyms that I've ever run into Where I see the members of the happiest are the ones where the staff is The happiest and the most motivated and the most, you know They have the most respect for their leaders and the most connected the ones where the managers just make it all about the customer and Not nothing about the staff. They always are horrible and the customer hates them So and this is especially true of a gym, which is a service industry, you know service-based industry So, you know that it can be really difficult, you know If you're in a leadership role to learn how to do this and it it kind of took me fucking almost all the way towards the end of my career before I really started to put this together because I Learned to start to look at like my team because before I was always trying to develop Develop people to be like me, right? I was successful what I did Let me try and develop these teach these people what I do to be like me So we can be successful and we can win, right? That was like the mentality and it took me a long time to really start to stop looking at my staff and my Team like that and instead looking at it like a football team would be like there's a quarterback. There's a lineman There's a wide receiver. Mm-hmm. Everybody is extremely role player Yeah, everybody's extremely valuable and they're all valuable for different reasons and then learning how to not You know, I can't get mad at my linemen because he can't catch the ball like my wide receiver So I got to stop even though they're in the same position. They were they're playing the same game You know, I can't look at them like that. I have to be able to separate that and go You know what this is what he's really good at I need to encourage that in him and I need to tell him how good he is at that And I want him to be great at that and I would I would push that that that area that he's strong I'm not gonna worry about that. He has no hands because you know what I'm not gonna throw in the fucking ball anymore Like there's no reason to throw in the ball. He's a goddamn lineman. I'm gonna keep focusing this way my wide receiver I'm gonna stop expecting him to block or hit people hard because he's a sissy But he's got incredible hands and he's so talented that way So when you start to look at your staff and those that are underneath you and you stop trying to compare them to What you do so well or maybe the top sales guy or the top producer for you and stop comparing them and looking at their Their individual attributes and their strengths and then encouraging those those strengths and teaching them how to take those things That they're already good at and be great at it They begin to excel and then then telling them what a great job They are that what I learned to finally do that it was amazing It wasn't until I was on my way out really that I have this type of impact where I no longer had to Fucking reprimand or get hard on anybody in fact what I found was you know If I had just kind of slacked off, you know a couple days in a row where I didn't make my rounds of going over and telling my employees How great they were like some of them would make their way to my office and be like Adam Did I do something okay? Yeah, did I do something wrong or is there something like they I'd created this culture That of me coming around and telling you what a great job You're doing things that if I didn't make my rounds of doing that Instantly they were already self of self evaluating what the fuck am I not doing the boss hasn't come by to tell me What a great job and they would only be mad at themselves You know I didn't have or somebody would come and tell me something that they fucked up on that I didn't even know they did they come over and they would explain themselves like hey You know boss. I'm so sorry. I just haven't had a chance to get to these files I know you told me you wanted me to do these stuff like that and I didn't even know they didn't do them But because I hadn't come over to tell them a good job Something it was weighing on them and they were going through their their entire business thinking like what could he be mad at me for? And then they would present it to me and then present that they're gonna finish it It was so it was such a beautiful thing But it fucking took years and years of Coaching and developing and leadership before I kind of pieced that all together I tell you what that was probably one of the greatest gyms. I could pass on to somebody powerful leadership bird Brought to you by big top beer company whose own natural beard oil products not only make your beard smell amazing But feel amazing too their organic essential oil blends transport you to manly places like the mountains the desert the sea and beyond Oh, I'll encourage in a lot of beer of Nuzlin to boot Buy it for yourself or as a gift for that special bearded someone at big top beard company dot com Enter the discount code mine pump for 33% off at checkout Our first question is from double O silk drop. Oh, that's our girl If someone builds strength and muscle via weights and then sheds a few pounds Will the newfound strength and lighter build increased their aptitude for body weight exercises? Absolutely, definitely. Yeah, absolutely. So I noticed this with myself every single time or when I used to do What large swings and body weight, you know what I would bulk and cut type of deal my body weight doesn't really fluctuate that much Anymore and my weight my fluctuate might be five pounds But in the past it would fluctuate as much as 15 20 pounds and I would get really good at body weight movements when I'd get light Even though my overall strength many times would go down So, uh, you know, like I might not be able to do as much on a squat or an overhead press or even a You know a heavy row because I've lost 15 pounds But my strength to weight ratio is much better So now when I do pull-ups or push-ups or you know handstand push-ups or whatever I'm repping out uh reps like crazy and I remember I remember putting this together in my early years where I do weighted pull-ups And uh, you know, whenever you drop a lot of weight, like I said, I'd have these big fluctuations whenever you have a large drop in weight It's it's many times you lose overall strength But I so I remember losing strength in my like barbell lifts But then I could add more weight around my waist on my weighted pull-ups And I remember thinking like man, no matter what I do my back just gets stronger and I was doing this I was talking to my dad about this. I was a kid. I was a teenager He's putting the weight and I'm like, you know, it's great. I'm like, you know, it's crazy I'm like I lost like 15 pounds, but I can do this pull-up with you know I added another 15 pounds and I pull up my dad's like weird. He's all you lift the same way the same way I'm like, what do you mean the same thing? He's a lot 15 pounds. You added 50 pounds here. I was like, ah, shit You know what I mean? Yeah, but this is this is a very very true thing And this is the for many sports and many athletes not all of them because some some sports, uh, excuse me some sports Come wait. Yeah, did I say that? Don't google that The one sports, are you a one sport sales good at? First place so master debater so the uh, uh, some sports weight, uh, is good like in football certain positions Actually being big and heavy is a good thing, but in many sports Uh, you have weight classes and uh, so like if you wrestle or you box or Other sports that require lots of agility Um, you want to maximize your strength to weight ratio. That's everything in some of those sports I mean imagine if you're a wrestler at 150 pounds and you could you know You know add 15 strength to your body and not gain a single pound Of weight on the scale you're gonna move faster You're gonna have uh more agility and you're gonna be stronger against your 150 pound competitor Uh, you know all this so again, this is like the the holy grail Of athletic training for most sports well generally I mean your body's gonna be a lot happier with you, you know Like the more you you you actually focus on that element because you know, there are sport specific Uh body types that you know people will build themselves up to mass wise And you know that might fit for that very specific activity, but for an overall general purpose like Functionality and applied strength the more you can kind of match that strength to weight ratio And you know in a favorable manner The better and you will find a lot of these like body weight movements and exercises will become like Way easier and and you know in your joints, um, you know, you don't have the same kind of pains and um A lot of times like our idea of like where we want to get to is Is definitely Outside of and we kind of mentioned like the body weight set point and all that kind of stuff is an example But you know, we we try to push beyond that and a lot of times like your body's like You know, we're pushing against our body like to a certain degree I think it's important to note that not all things are created equal though. So If you are let's say because I what I'm picturing right now with her because we know who that is Like let's say she decides like, okay, I'm gonna go on a you know strength building program I'm gonna run maps anabolic And she sees her deadlift and her squat You know go up she gets much stronger She adds five pounds and now she says she wants to lean out lose some body fat So drop some down weight. So Will that translate over into Body weight exercises. Well, some things will have great carry over some things not so much For example, I could go on a hardcore strength program And do get up to five five hundred and a half Pounds deadlifting, but then I can't do more than 15 pull-ups And I could not do any deadlifting and But focus on my pull-ups and I could get better at pulling up Oh, yeah, there's specificity here for sure Well, I think that's what I mean by there It's important to understand that not all things are created equal So just because you build strength And then lean out doesn't necessarily mean that it could technically carry over to a specific body weight exercise that you're trying to get Better at so that's important to keep that. Well, like her her activity So she does uh silks, which uh, my girlfriend was very versed in as well and silks are for people who don't know Um, it's it's where they have those those they're like made out of fabric They're called silks. They're pretty smooth, but they're not made out of silk And they hang from a a very very high vantage point like the ceiling but a high ceiling and these These artists because that's what the arts and art will climb the silks and then perform in the silks with like the splits And these twists and moves and where they'll go down They'll roll down real fast and catch themselves and you see this in the like circuses like the Cirque du Soleil will do It's quite a bit. So for this particular activity If you add a bunch of weight to your squat, you're not going to see a lot of carryover That's what I mean to the silks. You know, that's what Adam's talking about You're not gonna see a ton of carryover now if you add a lot of strength to your arms to Your shoulders to your ability to pull so your rows and your pull-ups and you know Dumbbell rows and stuff like that you add a lot of strength to your grip And you don't gain any weight. You're gonna fling your body around Very easily up on those silks and be very very easy to pull yourself up and In fact, this is why you'll see like giving a good example if you look at male gymnasts Who by the way are some of the most muscular pound-for-pound Athletes that you'll find ever anywhere in the world in their upper body You'll notice in their lower body. Although their lower body is lean and not skinny and weak It's just not big and that's on purpose You don't see a lot of gymnasts doing trying to build mass In their lower bodies or at least male gymnasts because of their competitive movements are You know the the rings and yeah hanging and flipping and Doing the what's that horse called the pommel horse or whatever Which uh, if if you got one of those guys and they built a ton of strength and size in their legs Even if their strength weight ratio was awesome. Yeah, it's going to make it worse for their upper body. So specificity is very important with this but You know, if you're looking for this kind of Performance where you want lots or excuse me. You want an excellent Strength to weight ratio Then you should be focused on training your central nervous system in all aspects. So maximal strength, you know cns training also control overall Tension and control and all these different positions. Yeah, I was gonna say even the one carryover if you want to attribute to Like a back loaded squat is just that sensation of loading, you know on your back and in your central nervous system responding to that You know, like that that's just some kind of a stimulus that you'll be able to have You know and summon like in a radiation effect of of being able to have that tensile strength on command when you need it So I so I'm glad you said that uh, justin because um, I've been reading some of the stuff You've sent me and I've been looking on some more information on isometric training isometric type exercises, uh, were very popular in the old days of exercise they the it was a prized form of uh, exercise way back in the day and it lost favor As uh, the goals of exercise became more aesthetic based and what I mean by that is back in the day a strength athlete was Prized for their performance and then if they look good, that was cool too. In fact, Eugene sandoe was one of the The first guys that was a strongman that kind of had a six pack everybody else before that didn't nobody gave a Shit it was all about how much weight you can so he kind of combined the two of them But the reason why they prized isometric straining training so much was because it gave you so much strength That was functional that you could add to your lifts And it doesn't necessarily translate to a lot of muscle until you combine it with other forms of exercise So all of a sudden it was cut out of routines because it was all about pumping up the muscles Well, if you combine that type of training with you know Traditional exercise you'll get crazy strength and muscle if you just focus on tension you get crazy Strength to weight ratio type strength So that's a great point because if you're looking for this kind of performance and you're in a sport Where you don't want to gain a lot of weight I would say place a lot of attention on isometric and tension based movements because you'll see a lot of a lot of carry over there Quick commercial break you guys we keep getting asked all the time. How can I support the mine pump family? Here's one of the best ways you guys can you guys love that chimera coffee that we have Chimera coffee with a k you go to chimera coffee dot com Put in the discount code mine pump for 10 at the checkout Also, if you guys want to know how I have this luxurious beard and you want one too Go to big top beard company dot com put in the discount mine pump again But this time for 33 off Also, you guys if you guys have not tried ben greenfield's new bars out there fantastic If you want some go to ben greenfield fitness dot com forward slash nature bite put in the code Mine pump and get 10 off go check it out Next up is cray manly Why are the prime tests pass or fail? Good question? Yeah This was a big piece of our program. It was and it was something that you know You talk about these trips where we take off and we Hash things out. We go back and forth and no no we can't do this is one of those things where we went back and forth and it was very Uh important and I remember we all when we all finally agreed like it's got to be that it has to be this way We can't we we can't create something that is any more specific because if we start to do that We're going to lose a lot of people we needs to be more general and what I mean by that is Because this is a program that you know a hundred different people can buy And out of those hundred people, you know, there could be 20 different upper body issues from the shoulder to the neck to You know, whatever in the chest like Muscles that are overactive underactive injuries all different unique things that are causing dysfunction in the upper body And we can't obviously we won't be able to figure out be able to tell You know this person who had the frozen shoulder and this person right here who has You know forward head, even though they both have similar things that are similar movements that can help them They have different issues going on with their body. So how do we make this? Uh generic enough that this many people can have it but then also specific enough that we know that anybody who fails this These type of movements will leave room for you to sort of self prescribe because you know for us to be able to Provide something that you know in depth like we're going to have to add a new title to our name Uh and get you know, like there's a lot of legal stuff to go along not not to mention But so what we did is we made it so Um, we basically can identify different zones and you know the basic functioning And you know what you should be able to produce, you know at each joint A point with that and so that way you can kind of see like well You know if I wasn't able to fully retract, you know, and I'm not able to hit this point of my elbow onto the wall Uh, you know, then you fail. So that way, you know, you kind of dive deeper on your own You realize oh, this is how I'm going to address this one dysfunction. Um, that that's not producing in this movement so the train the trainers who are listening and the people in the um, I guess some wellness fear who work with movement or like this what's what i'm about to say here Because when we wrote, uh, prime, we had Uh, a few epiphanies while writing it and a lot of it was from our experience Working with individuals and trainers and then working with other movement specialists who Uh, we you know were blown away by and learn from And one of that one of those some of the things that we learned was that it's all based off of movement So the old assessment models and I say old because they're going to be gone everywhere soon So you guys so a lot of you guys listening right now are probably using some of these old these models And they're not nearly as effective as a movement based model If I have somebody, um, and I'm trying to assess, uh, dysfunction I can definitely use an old model and break them down piece by piece To try and figure out what muscle isn't doing what and how to target that one area. Okay Or I can look at general movement and and look at movement know what proper movement looks like Know what recruitment patterns are supposed to look like and then work on that particular movement and add movements to that movement that strengthen it And put it into position or at least Correct those issues And if you do it based off of movement, you don't need to know the specifics like I don't need to know why When you do a windmill, uh, you can't do a proper windmill I don't it doesn't matter because these are the exercises and movements that are going to help you Be able to accomplish that particular Movement in that plane of movement, which is a movement that everybody should be able to do and that's how why it's a pass or fail There is no like kind of pass. It doesn't even matter why you fail if you fail because you have tightness in your lumbar or if you fail because your Scapula won't retract and allow you to get that straight line with your arms Or if you fail because you're tightening your hamstrings or whatever it doesn't matter Because the solution to that problem the solution to that the reason why you can't do all those movements Is the same for all of them because we don't work in in In specifics We have to work based on movement and the reason why that's better is because that's how life is If I can make you move better Then you're going to move better if I correct one small Area of your body I still haven't addressed your movement because now you have to be able to integrate that because what the old model was You find that one thing correct that then work up and then finally work on the movement and it's like why Why when if we teach people these the proper patterning? With these exercises and movements that we know are are general But we'll address those issues if we just do that it's going to take care of everything else And this is how we were able to break the body up into three zones three movements pass or fail Because regardless of why you fail any of which one of them It's going to point to these particular exercise the movements that occur are correct all the issues that can cause A fail and so these are data points that you can go off of right like a lot of times people just have an assumption of movement like their their knowledge base of how their body moves and their mechanics Uh are so and it's a lot of times like they just they just go through with momentum And they don't realize they're they really aren't capable of articulating their joints this specific way And so once we identify that that may actually highlight other areas that they realize Wow, this has affected my shoulder and it's been in pain Uh because I actually can't you know articulate my joint this way So you're not going to figure that out till you actually look at you and we're we're also We're also thinking like ahead of what okay If someone gets a program online or is training their own program, whatever There's basic movements like the overhead press the squad the you know bench press whatever row These are all movements that are in almost every program somewhere or another that you should be able to perform Correctly and if you can't do the exercises that we put inside prime You probably shouldn't be doing a lot of those moves, especially if you can't if complete them With good form without any pain So that's why too that we like We were we're so excited to finally get that piece out because we knew deep down even though we released the other programs first Because they were completed first that really prime and prime pro are is the foundation to all the programs that everybody should Go through and assess and at least understand Your own personal mechanics and what you need to work on and then from there It's up to you to work on it, but what I love about it It's one of those things that immediately when you apply it into your routine right away right away You will see a difference immediately if you are somebody you take a 10 minute prime session done properly based on your body What you pass or fail? You'll know right that second you'll know yeah This is fucking awesome that the entire body performs better. It doesn't take weeks or months to you'll know right away You'll get into your extra your regular. I don't care what workout you're doing. I don't care if it's crossfit If you're a runner if you compete in jujitsu, I don't you know yoga It doesn't even matter when you do your normal activity Right away you'll get into and be like that's I have not moved this well this early on in my workout ever before Is what you're going to think to yourself. You know that right away So it's not and that's and we understood that I mean here's the deal when we used to do assessments As trainers we were taught A lot of these stationary assessments posture stand just stand there and don't move That's it. What does that tell you doesn't tell you much What if I got somebody who can move in all these dynamic ways with good recruitment patterns and Great balance in their body. They can do great squats and pull-ups and In rows and overhead presses and they can twist and turn and do all these other all this awesome stuff But when they stand in just regular posture, it looks like forward shoulder to me That's not going to tell me that that doesn't mean shit. That's just their posture But everything's firing and moving the way it should Assessments should be based on movement. They should not there's definitely clues you can get from stationary positions But it doesn't tell you even even half of the story Well, this reminds me a little bit of the rebuttal that we did to joe rogan's chiropractor thing when we brought Jordan and brinkon and when they were talking about how that how funny it is how the old chiropractor way would be They take a screenshot of your You know your posture they put you in front of one of those walls and they do an x-ray or yeah Yeah, they say oh, you have shoulder elevation here and you're one inch longer here Yeah, it doesn't tell you it doesn't tell you anything and nothing tells you Really the story of someone's body till you watch them move Yeah, and then when you see it and which is what impressed me so much the first time that I met brink was You know now a couple years of knowing him. I've never even been on his table before He's never put me on his table before it's always been about my movement Like take your shoes off take your socks off go walk for me adam Okay, now squat for me stand up on your toes for me Do these movements and let me see how your body is communicating with all the muscles and how they all speaking to each other And how they firing and how are you how are you responding to that? I mean that it is crazy to think that there still are Tests and things out there No, people think people will think that the more the specific frozen assessment type stuff That that's more individualized, but it's actually not It's not because If I look at a picture of what posture is supposed to look like that does not take into account any of the individual variances between individual because One per two people could have excellent recruitment patterns and excellent movement and have posture That looks different. I could also train someone to be able to stand with perfect posture But that doesn't tell you much at all about how their body is functioning. This is true for squats This is true for anything like, you know More recently we've had these pretty awesome posts that I've seen on instagram or some of these great Doctors and physical therapists are posting pictures of hip joints and they're saying look all squats Can't look like this because some hip joints look like this. There's nothing you could do about it So proper movement will look different for this person. Well for this person So it's not about like looking like this specific Thing or even just looking at an x-ray It's about how you move. I mean shit talk about x-rays Do you know and you could talk to if you A doctor if you have a doctor friend or if you're a doctor yourself You can look at two x-rays and you can look at one that's like, oh my god Look at this disc over here Look at that disc over there and they have no symptoms And then this guy over here's got all this pain and you look at their x-ray and like we can't find any problems At all with your spine. It looks absolutely perfect. Like It's all about movement and that's uh why prime is pass or fail because you either do it Right and you do it under control and everything feels effortless or you don't and it doesn't matter how bad you fail That all the solution is always going to be these particular exercises to prime your body By far the most underrated program that we have I just Launched a buddy of mine the other day from I've I've talked before on this podcast how I mentor trainers that used to work for me And help them with their business and continue to progress And I just got upset one day because Um, you know, he's sitting here asking me this and that You know adam should I do this and help with that and I'm going through and I'm like, did you watch the the prime pro? Um webinar that we did. Oh, I didn't have time. I didn't get to why so it's on fucking youtube You can still watch it for free on there. Oh, oh, yeah, I'll get to that Well, did you ever pick up prime? Are you are you utilizing prime with your clients for that? Oh, no I've been me. I'm like, you know what dude like here's the deal like I can't I can't continue to sit here And spend time with you and help mentoring you when I'm providing a lot of this information for free and mind you This is someone close to me that I would give this shit for free if they just asked me But if you're not even putting the work in to go through if you're if you're listening And you're a fitness professional if you have some anything to do with health and wellness And most certainly if you're personal training clients physical therapy rehab chiropractic any of that And you do not fucking own prime and prime pro you are missing the boat I'm telling you right now that is the one of the best Investments that you could possibly make for yourself for your practice for your clients Steal it make it your own. I don't give a shit But get the information use it because it is the future It is how everybody will be doing things And that's that's one of the beauties of listening to this show is you get You get guys like us that are already going through all this stuff and trying to provide it for you If you have not listened to the webinar online that was free information that we put out take advantage of all this stuff The thing is like we get a lot of questions on you know our social platforms and on you know our Private forum and They were all these reoccurring questions And they're all of these things that were addressing like Things that were like, oh, they probably have this and that and the other going on with their joints And they have this kind of type of dysfunction and we it was like a broken record to all these very common Sort of symptoms that people would have Going through their programs and getting to a certain point Where they've just bypassed all these sort of prerequisites and all these different things that they've just tried to numb out the signal and So we that's why we put so much time and effort into how we're going to tackle tackle this problem Like it this is a monster to tackle because this is like You know what we what we would do in our eyes what we would see in the movement process To identify These things to help people better So did you guys see the article that somebody posted from Brett Contreras on our page today? No, uh, I glanced over it Yeah refresh my memory Yeah, it was just it was an article that he had written and he spoke out on this quite a few times And I and there's lots of this that I do agree with Brett for the information He's putting on there because I do like a lot of stuff he puts out there Um, but they were sharing at our forum because a lot of people out there in the fitness realm are using like scare tactics of You know using words like dysfunction or you know, you're not you're in mobile or you're hurt here And so you can't do this and so that's like this whole like scare people into thinking that they can't do it properly Here's all the I have the the magical way to fix you and so he had wrote this out there that You know, this is what's going on and he used the example of Usain Bolt who has a Oh, I did read discrepancy in his got one you guys a little bit of a mild scoliosis So one leg is slightly shorter than the other right right and he used them as an example of this elite elite athlete Who obviously is performing at the highest level and is got all kinds of dysfunction He's totally fine and I said, you know, I think it's a horrible example to use a professional athlete It is because that's he's the best at compensating. He's well He's trying to make the he's trying to make the case that maximum performance in one particular area equals You know overall health wellness being able to move properly whatever some of the most dysfunctional Patterns I've ever seen in people are athletes. I have dealt with I were to look at uh, you know A screw My all of my clients right that I have trained over the years that uh Have injuries aches pain surgeries issues going on More than half of them for sure are ex-athletes You know that it's caught up to them. Sure. Maybe when they were 25 they're on top of the world And we're nothing was bothering them and they were fine But later on when all those bad those poor recruitment patterns that they've had for 20 plus years Now that they're they are now working at a desk or more sedentary like the average american Now that shit's all caught up to them. So, you know, what a great what a great topic because uh You know, I mean I have an example. I had a kid that I used to train was a high school senior Could pitch a 90 miles an hour as a high school senior So he was this huge prospect But had been pitching for a long time and he hired me to get him stronger We lift weights and his right arm was a it was a totally different arm than his left stronger way more muscle development on the right side and so It was just crazy how how great he was at performing at his sport But how dysfunctional he was otherwise in fact it twisted him just a little bit like you could see You know the difference between uh, the right and left so much that you know, that's going to end up causing You know problems in the future what you need to understand is This is how important your patterning is To your life. This is another great example. So, uh, my girlfriend just did a post On instagram or she's about to do a post. I just read it at the training hour and the post is about breathing patterns And how You know important breathing is and we hear about this all the time with experts and by the way, if you're not familiar I'd suggest looking up information on how important Breathing is and how bad our breathing kept patterns become because of stress or whatever And she explained how we develop Poor recruitment patterns with their muscles that cause our breath and our diaphragm and whatnot because we're in this constant Low level of stress and so people who breathe shallow and create the stress in themselves It's literally because it's a poor pattern that they've created and they can't get out of it without training A brand new patterns have to make this concentrated effort. This is what happens with your entire body Priming your body before your workouts Really makes sure that you're sending the signal you want to send with your workouts Otherwise you end up strengthening This poor Patterning so you have somebody who has got you know really bad forward shoulder because their most of the shoulder blades don't pull back They don't get good retraction And they go do all the rows in the world. They don't do all the right exercises All the exercise their way through it. They're gonna they're gonna they're gonna move the way their body Is a recruitment pattern Their default pattern has them move and all they're gonna do is make is strengthen that bad Patterning so they're they're doing all the right exercises But because they didn't prime properly or get things to fire. They want properly. They're just making things worse for themselves. So Very very important your primer body properly, but it must be movement based So I guess the you know circle back to the answer the question It's it has to be movement based and a movement is either good or it's not good. So it's pass or fail Next up is italian queen g Oh god Sounds like a nightmare. Hi sal If you can't up your calories and carbs because of a sensitive gut, can you still build muscle? I like this question Because i'm gonna change I'm gonna answer it uh in this way If you have gut issues which are uh, by the way by the time you have gut issues That's a signal that something's been going on for a while So it's like pain like my knee hurts The problem started way before the it started before the knee pain Whatever I whatever whatever I was doing before for however long I was doing it And that being said when it's better isn't technically better either. That's right So once the pain of my knee is gone, you know, once it doesn't hurt anymore. I haven't solved the problem I've only solved it enough to take away the pain, but like your gut It'll come back. So if you already have gut issues, you've already been doing something to your body um, that's not working for it and gut issues are You're lucky for having a sensitive gut and I'll tell you why it is a very outward obvious signal and uh, you can use it to read what's going on and change things Sometimes the signals people get Are much more subtle like insulin resistance until it's too late and then they have diabetes or you know They're getting brain fog, but they don't realize that they're causing things that may promote things like Alzheimer's or dementia by the time they get that it's like sensitive gut It's obvious. You see it right away Do not ignore that signal. So the answer to this question is If you have a sensitive gut, you shouldn't be focused on gaining muscle or or you know losing fat or really anything else You should be focused on Making sure your gut is healthy and the irony of that is When your gut is healthy, you'll be able to build muscle much much easier way easier I mean, I'll tell you my own experience like It wasn't uh, I had some uh, I I go on and off with gut issues and it's very I tend to be very sensitive mainly because I Fuck myself for years With supplements and poor eating habits and all that stuff So it was it was rather recently where I was getting really really bad gut issues and I had to kind of do this What you know kind of gut uh reset Where I fast and I take these uh herbs and supplements that are uh Antimicrobial and antiparasitic and To just kind of get me back on track and then start to rebuild health of my gut. Well after doing that It's like all of a sudden Strength is going up and I'm building more muscle even though I'm doing the same stuff. I was doing before So uh, don't I you don't want to do both Because a lot of times that the focus of building muscle besides the workout Ends up being eat more food eat more carbs You know push more food and now you've got a sensitive gut on top of it You're going to be fighting it uphill battle and potentially causing a massive You know reaction of your gut where then you got to go back and you know Take all these steps and maybe stop working out for a while Which you don't want to be put in that position So I try to go to her instagram page so I could see exactly what she looks like right now It's private, isn't it? Yeah, I think it's private uh, so I have I have a little bit to add to this. I think that 100% I agree with Sal And I think that your gut is should be the number one priority That being said one of the biggest struggles that I'm having right now for me personally And let me preface this by saying that Where I'm trying to take my body is outside of where my body wants to go Which now means I'm no longer doing what's the healthiest thing for my body. I'm not Uh, searching for optimal health right now I'm searching for the most amount of fucking muscle I can build That is where my mindset has been for the last Four or five weeks And I've tried to keep my carb intake pretty low because Uh, it keeps my psoriasis in check and when I start to Uh increase my carbohydrate intake. I start to notice Uh, my psoriasis starts to flare up So and of course this is all probably tying back to my gut So I have had a hard time Building amount of muscle on my body that's beyond where my body kind of wants to be Without the use of carbohydrates So I do believe that there becomes a Give and take a little bit like if you if we were if I'm talking to the bodybuilder guy who is Trying to build tons of muscle doing this on the ketogenic diet is damn near fucking impossible and no No smart bodybuilder. I know would ever recommend that in fact I remember uh been pac and I were talking about this when we were training the other day And I said man, I you know, I loved the way I felt health wise on keto I felt really good and my training was good. My energy was all fine But man when it came to trying to put some mass and size on I just find I hit a point where my body didn't want to go any more than that so You know, if someone is struggling with that and you're really aggressively trying to bulk I could see How this could become a bit of a dilemma that like man, I can't grow anymore. I can't besides on I'm thinking that this is this girl is not trying to Do what I'm doing right now. Well, even then my my advice would be to Because it's usually not A macronutrient When you see gut issues and I'll address what Adam's talking about Because there's I think there's more of the story too. Oh, yeah, you mean like as far as gluten or dairy or because yeah What exactly it is. Yeah, because usually it's not That's a good too many carbs or too many proteins. That's a good point She could probably in more than likely she could probably increase rice and sweet potatoes and be fine all day Yeah, so go a little deeper because it's rarely just Carbs right if it was just carbs, which it could be by the way, it doesn't mean it's impossible check the bread and dairy It's like almost always for clients, man. Not only that but let's say it was just carbs Let's say it didn't matter what her carbs were she ate all the foods that she didn't have intolerances to Just eating too many carbs Is giving her sensitive gut then I would look I would look deeper in that and say and look at potential bacterial overgrowth or yeast Because carbohydrates tend to feed certain types of bacteria And certain types of yeast in the body In which case you would need to balance your body out and then be able to up your carbs So like adam for you, I'll ask you on your on your carbon take. Have you been able to identify? Particular carbs that are doing it. Yeah, I know. Yeah, I know and I should have I should have specified It's because I introduced pancakes and bread back in when I when I'm eating pancakes and having sandwiches or bread inside the diet This rice comes up if I had chosen to go Through rice and sweet potato. I would have been fine But it's hard to eat those because they're not as highly palatable Excellent calories. We also want to explain that because I know listeners like well, don't fucking eat the rice in the right But you're trying to eat 5 000 calories, right? It's not as palatable to have a bowl of rice as it is to have to do some pancakes So, um, I think the point, you know, adam's making, you know, he's pushing his body above and beyond um You know normal muscularity, you know, you're you know, he's a he's a big guy He wants to get up to you know, 230 pounds or whatever more Um, so it's kind of an interesting dilemma. It would be interesting to watch to how you solve that problem because um That's a that would be a pretty cool thing to solve, right? Because we have a lot of people who are stuck in between that who really like to push their body to the limit But then also want to maximize. Well, that's kind of the answer. I've just I have to Become more like for example, I have routines right where I eat breakfast And then what I typically eat for lunch and then when I'm on the gain I just kind of add to those things right it just it's simpler for my life To just add to my already kind of current routines of where I eat I just and like the whole pancakes thing the the way that works is I still have the same 1,000 calorie or so breakfast now I'm slapping on an extra 600 calories of pancakes after I eat that breakfast in addition to that Or you know later on at night where you know, I would have my normal dinner Then I'll have it will go grab a peanut butter and jelly sandwich after I finish that meal So that is what was killing me And so now what I have to do is places in my diet where I would normally have a cup of rice I'm going to have two three cups of rice And and I recommend Scheduling that this around your workouts So if you are somebody who does start to introduce the carbs back in because you're trying to make the most of them, right? Yeah, I would I would put the bulk of them around Before and after your training sessions So that you know that a majority of them are getting put to use versus Sitting in your because I feel like they're less likely to cause issues With your gut if you're if they're going right to use versus over consuming them Which is what I feel like a lot of but I'll tell you this right now 100% If you have gut issues right now And your goal is to build muscle or burn body fat and you address the gut issue and you Start to fix that you will see yourself build muscle and burn fat much easier agreed Especially for in my opinion like I don't know this girl completely But I'm guessing she's not trying to look like me as far as a 200 pound chick and just be massive I could be wrong, but more than likely she just wants to build some muscle She's probably talking about pasta. She's Italian. So pasta's chock full of right Yeah, yes avoid shit like that for sure. Yeah quick commercial break. Hey people ask us all the time how they can support mind pump Here's what you can do. Uh, you can go to www.brain.fm forward slash mind pump and get 20 off brain fm for meditation or focus You can also go to audible trial.com forward slash mind pump and get a 30 day trial Plus one free audio book Lastly you can go to go get nature blend.com forward slash mind pump and you will get a discount on ben greenfield cbd product The Hofmeister 89 is getting married in late september and is asking what's the best time to restrict water to dry out for the big day Get the fuck out of here. Did you guys make this question? You know what? I have I want to tell you Is he going to be walking on the aisle naked on stage? I want to talk about this actually because I this is a real question just yesterday I had somebody while I was walking on the treadmill with Katrina and um A friend of a friend who is getting ready for a show this weekend came up to me and said hey adam I'm in peak week. Uh any last minute advice And I said well tell me walk me through what you're doing right now with kind of sodium and water and the reason why I asked that is because I think it's one of the uh the biggest misconceptions that People have with you know drying out as the term goes It's done wrong. It's not it's not smart. It's not right and I know that I'm sure I'm pissing some bodybuilder off Who's listening because he's got on stage and he looked awesome this way. Here's the deal 60 of your fucking muscles is water So to dry them out completely would be to think of what you would do to a water balloon You're gonna pull all the water out of the water balloon and what's it gonna look like when you pull all the water out You don't want that. You don't want all the water pulled completely out Now we also have subcutaneous water that's floating all around us also Now that would be okay to pull some of that out But really that's the crazy science of what these guys are trying to figure out through all this bro science of Loading up the sodium just to write them out pulling just the right amount of water So I pull some of the water out of me, but then I also leave enough in my muscle bellies to where I still fill out Here's why this is one of the most ridiculous questions I've ever seen. I'll tell you why I'm sorry. Halfmeister if I'm hurt you're feeling tough, but uh The the difference that water manipulation will make on the appearance of your physique Is zero unless you're super fucking lean, right? So if you're in the single digit low single digit body fat percentage Then water manipulation will make a difference if you're 9% 10% body fat, which is still lean. You probably still have a six pack water manipulation not going to make a fucking difference Here's the second thing second thing if you're getting married. You're likely wearing a tuxedo Okay, so all people are going to see is your face Do you know what looks worse on your body when you manipulate water your face Your face looks like shit. So when these bodybuilders and athletes, it's true when these bodybuilders and athletes are drying themselves out To go on stage and they're at 2% body fat and it makes them look look shredded You look gone take a look take a close look at their face Dry and fucked up and they're they can't really talk and because they have no spit It's this is part of why this is an issue. I actually was just talking to uh We mentioned her on the show the girl jessica that i'm helping out What happens to a lot of these competitors as they're getting ready for a show Their coaches look at their bodies and their conditioning is nowhere near where it should be to get on show and compete So they start the last ditch effort It is it's a last ditch effort to try and make them look smaller By pulling all this water out and dropping and so and you see the scale go down So in your head, you think you're losing something all you're doing is pulling the water out of your muscles You're not making your body look any better What so ever it maybe you think you are because you're looking smaller and if you're a bikini girl Who's trying to get in shape and you want to look smaller? That's what's happening But if you are conditioned if you are conditioned right like sal saying you're getting ready for your your wedding day That's everything like it's not if you got september you want to enjoy it That's so ridiculous. Yeah, i'm laughing. I'm gonna do all that I'm thinking of all the things that you do on your imagine. He goes right to have a drink Hey, it's a fair it's a Like right after that Think about sorry's puking think about this way. It's a fair question. It's super popular to hear this right now You gotta understand. Hold on. Hold on crazy. Hold on. Okay, uh, so me and justin have both been married So we know all the rigor rigor more, you know, whatever the fuck was that word stress Forget that for he's gonna kill each other before we get it before we get into that I'm gonna ask adam because adam's actually competed. Yeah, how awesome do you feel? Going into a contest water restricting. There we go. How do you feel mentally? Do you know that that's the hardest part of for competing? It was because you're feeding the last day or two because you're filling your muscle bellies up with carbohydrate So the hardest is the taking away of water if so fucking thirsty you cotton mouth and irritable because your your mouth is so dry Foggy, right? You're telling you're dying. Yeah. Yeah. You feel like shit, right dehydration is not a fun feeling So you feel like shit you're getting married Which requires you yeah, you're like this is supposed to be one of the greatest days of your life for memorable You're walking down the aisle in front of a bunch of people You're gonna say some vows to the woman you're devoting your life you're stressed out You're crazy ants gonna show up with 12 kids, you know that weren't invited You gotta make a fucking speech. You got a kind of cake in front of people. You got to dance You're gonna drink alcohol. Yeah What the fuck do you think you try to restrict water going to the worst idea? Oh my god You'll make an ass of yourself So I'm gonna so because because Justin and Sal just made you feel like a piece of shit I'm gonna give you some really good advice. That's generic work on getting lean Okay. Yeah, this is generic advice, but it's I think it should be good advice for what you're trying to do It's september. Okay. You got plenty of fucking time. What is that? How many weeks away is that from that? What are we in right now? We're almost in uh, we're july july august Yeah, you got fucking bro. You can be shredded by september unless you're Super fat. You can be shredded by september unless you're super fat. That's a medical term Right And if you're super fat, well drying out water is not gonna do anything for you whatsoever So you got plenty of time your goal between now and then Should be get to be get to get as lean As you possibly can get as lean and as shred as you possibly can by eating Properly leading up to it that is going to make the biggest difference on that day Then when you get close to that time So also during this whole process make sure you eat plenty of sodium in your diet Sodium is perfectly fine and all the bullshit out there that you can't have that is not true whatsoever And it's very essential to you So have lots of sodium and in the in fact go out of your way to get sodium coming into that final week Then when you get into that final week and you're trying to manipulate some of your water You need to make sure that you've already been drinking lots of water And then you just you pull back a little bit on it You don't need to pull a ton because you want water in your system You don't want to cut water and what i'm saying by a little bit You have to slowly introduce and ramp your way up versus what you're saying to even be able to then start scaling out and do it safely Right, so When I would when I would get ready for a show I would push as high as two to three gallons of water and then come down to one Which is still more than what the average person fucking drinks So all i'm doing is conditioning my body to pushing that much water in and out of it That way when I have just one it pushes a majority of it. That's not being used. So here's my advice Fucking practice your speech Think about how you want to spend the rest of your life. Can I tell you guys what happened in my wedding? Yeah, go Yeah, dude, like, okay, just did you drop your water going? Well, yeah So like people showed up that weren't supposed to right? Oh, yeah So not only that like I invited some people like before that so leading up to that uh What's it called when you when when your side of the family hosts like the the dinner or whatever? What's it called? Yeah, what's that dinner called? Rehearsal there you go. Thank you. Jesus Christ. Sal, you were married. Anyway Nobody knows I know I'm gonna block you. Shut it off. Obviously an awful husband. Shut it off So we're we're sitting there and like Ahead of time. I knew my my mom already did this with my brother. I asked her specifically not to do this Sorry, mom. I'm throwing her into the bus right now. But uh, so what happened was like Uh, we like she decided that she really wanted to uh because of our heritage, you know scotch irish like we hit We all like have bagpipes and we have you know, like uh kiltz and all that kind of stuff And so, you know, I'm like, no, I'm not gonna do that, you know, like Courtney Like we're just we're good, you know We don't need all that attention and like we're gonna be at a really nice restaurant And like I don't want like what you did to my brother like to happen, you know to me Whatever. Oh, yeah, no problem. She does it anyway, right? So we're out there This fucking bagpipers coming like around the corner Walking through there was another wedding party in the same restaurant with us. They're getting fucking like pissed off and infuriated You know and like like like Courtney's crying like everybody's Oh my god, it's like No, I'm just saying that's one scenario That's just one scenario. I'm not even gonna go into the rest of it Dude, my at my wedding we ordered we had all these these uh dishes that we're gonna come out now In in Italian weddings, especially in the south they feed you until you fucking die like They feed you so much food It's scary like this stuff you with food Over an incredible food constant barrage of spoons. Oh, you leave usually you leave a wedding and you're like I don't know if I'm gonna make it through the night. That's so much food They feed you right so in America and not so much usually leave a fucking American wedding Starving you end up drive going through a drive through because you're hungry So we had family from Italy and then my grandfather, you know, it's obviously my grandfather Does not give a fuck like he'll say whatever he's gonna say, right? So They bring out they bring out the first dish And we specifically told the people you're gonna serve raviolis to Italian people Fill the bowl like give them fucking a big thing of raviolis Yeah, well, I don't know why in America when they serve you shit sometimes They serve you one or two to make it look cute, right? So they bring out a dish with two fucking ravioli. Everybody gets two ravioli as one of their first dish So i'm looking at this. I'm like, oh shit two Yeah, I'm like, oh, shit. This is not gonna be good. Yeah, so i'm watching people Yeah, i'm watching people and the lady serves it to my grandfather So right away she puts the plate in front of my grandfather and he goes he looks and he goes What's this? That's your ravioli. He goes, I know ravioli. I'm Italian. He goes, what the fuck is this? He gives it back to me goes bring it back with at least 10 times as better He was the only one in the front Anyway, anyway, prepare for your wedding by preparing for the unexpected and don't restrict it I tell you what if you remember whoever this is if you remember to to DM me at one point I think this is a good topic for me to talk about on my insta story to get into what peak weeks look like The misconception. Yeah, that's a good. That's a very good topic Of a peak week like i'll talk all about peak week for a day if you remind me to do this And what I saw in the bodybuilding world that is so fucked up and wrong about it And some little takeaways that you can do to improve that but honestly like the boys are saying It's your wedding. Fuck and enjoy your day. You don't want to be dehydrated wife Out of the wedding. It's not going to make that big of a difference The biggest difference that you can make right now Is you conditioning yourself leading up to that if you come in to your wedding day At five or six percent body fat nothing is going to make a bigger difference than that And then when it comes to that you I tell you what come for your wedding gift from me to you I will prep you for the final five days for your wedding. So i'm going to i'm going to put that out there You can hold me accountable to that Look at that If you guys the guest service i'm going to talk about not getting married to you If you bring me now, yeah, you got to bring me into Vegas You got to bring me a solid lean physique because if you show me a picture of your fat ass And you want me to help you with your water I'm going to just tell you straight up like just go enjoy the water man Just go enjoy your day motherfucker because I can't help you down the donut. That's right So do that from now till then which means I have high expectations for how lean you should be able to get in September When you get down to single digit body fat then what I can do from there is I'll help you manipulate some water My pump atom is so generous. He helped my fiance out, but now he doesn't want to get married to you You want to be a bachelor for us? Now even how we're just friends. 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