 In this episode of Mind Pump, we answer fitness questions from listeners like you. What they did is they went to our Instagram page, Mind Pump Media. They posted a question underneath the Qua meme. We're so interactive. We picked four of them and then we answered them. But the way we open this episode is with our introductory conversation where we cover current events, studies, our lives, and we tend to also mention some of our sponsors. Farts to kill mosquitoes. Here's what we talked about in this episode. We started by talking about retinoids. Retinoids are compounds that you can put on your skin to make your skin look younger. Some of these are found in nature. There's a company that we're working with called Caldera. They make a face serum that seems to be making Adam look younger. Look at that baby face. Look at that. Six months younger. The chubby cheeks. Now Caldera is one of our sponsors. If you go to Caldera Lab, that's C-A-L-D-E-R-A-L-A-B dot com forward slash mind pump, you'll get a full 20% off your first Caldera Lab purchase of their products. Then we talked about being intimidated by the gym. We often get messages from people who say they want to work out, but going to gym is just a bit intimidating, especially as beginners. So we talked about the value of working out at home. Unfortunately, getting home gym equipment has been in the past very expensive. Got to pay the whole thing up front. And it takes up a ton of space. Not anymore. Not anymore. PRX, one of our sponsors, makes equipment that folds into the wall. The profile is tiny. You can fit it in almost any room. And you can also do a payment plan with their equipment like paying a gym membership. So you have a full gym in your garage that folds up against the wall. You can still park your car in there, pay monthly, and you're set. PRX is one of our sponsors. If you go to prxperformance.com forward slash mind pump and use the promo code mind pump, you'll get 5% off your purchase and a free maps prime program with the purchase of $500 or more. Then we talked about exercise and the happiness. Study shows that exercising makes you happier than making a lot of money, which is kind of cool. We talked about the $4 million lawsuit that CrossFit won against NSCA. Good for you guys. We talked about cryptocurrency and how that's the future. I talked about an article I read about a woman who caught her boyfriend cheating because she watched his Fitbit. That's funny. Beware guys. Then Justin talked about a article that was extremely fascinating to him. Apparently a man in Uganda can kill mosquitoes with his fart. I talked about how a man got a bone marrow transplant and it changed the DNA of his sperm. That's crazy. And then we talked about the Joe Rogan podcast with Wilkes versus Cressor debating game changers versus eating a balanced omnivore diet. And then we got into the fitness portion of this episode. The first question was, what's the difference between the front shoulder press and the behind the head overhead shoulder press? Like what's the difference? Which one's better? Which one's worse? Next question, why do lifters arch their back during a bench press? Is there any benefit to this or value? The next question, what are the pros and cons of doing a super set? That's where you combine two exercises into one big set. You make them super. And the final exercise was, excuse me, final question was, do we think that gamification like the Fitbit or other types of technology have value? Do they build long-term habits? We had a nice little discussion in debate in that part of the episode. Also this month, if you're looking to shape and sculpt your body as you see fit, if your main motivation for working out is to achieve a body that looks phenomenal. In other words, you're really concerned with aesthetics. We have the program for you. It's called MAPS Aesthetic. It was inspired by bodybuilding, physique competitor and bikini competitor type training. That program is 50% off this month only. Here is how you get that discount. By the way, it's a full program, everything, videos, demos, blueprints, everything. It's got three phases. Again, it's phenomenal. Here's how you get the discount. Go to mapsblack.com. That's M-A-P-S-B-L-A-C-K.com and use the code black50, B-L-A-C-K-5-0, no space for the discount. Doug, you give us a thumbs up when we're... Do something more original than I thought it was. Or we're hot and ready. Give us like a bird flapping signal or something. Yeah, or a peck dance. Yeah, give us something. Oh, there it is. Doug's got some pecks on. One, two, one, two. Mike check, Mike check. Yeah, he's got some pectis. Double check, double check. I'll tell you what, man. Training Doug as a trainer was pretty awesome because simultaneously... Not that terrific. Not only did I get to train the best client ever trained because he's a fucking, the guy's a sponge, but also I got to look at someone who inspired me. Handsome. I think to myself, like, wow, if I could look like him. He's strong as a chimp. At his age, I would be winning. I think I said this on the podcast about a year ago. We are maybe two, three years away at most of everybody thinking Doug is the youngest one in the group. Or... For sure. It's pretty fucking close right now. If it's like two years. If someone who's never heard Mind Pump ran into us and met us for the first time and you said, put our ages in order, Doug... Pretty soon. I'm pretty sure Doug would not get put as the oldest. No, why are you looking at me like that? You know what it is? Part of it's the skin, and I know, Adam, you're a little bit like, I don't want to look old. There's a little bit of you that's a little... I don't want to be older. You see me over here? I want to look like a kid. You're trying to freeze yourself in time now. You see me? Is that why you're rubbing... I'm rubbing serum all over my face as much as I can. You're rubbing all those retinoids all over your face from the... Hey, dude, they say it's supposed to work, dude. I like it. I swear it feel better. Yeah, do you know what retinoids do for the skin? Hopefully it's not like hemorrhoids. No. Please guide it on, because I don't want that on my face. I don't want hemorrhoids on my face. Uncomfortable. Hemorrhoids of the eyeball, retinoids. No, it's retinoids, and they can be found, someone can be found naturally, like caldera, for example, and there's some synthetic ones. The caldera doesn't have the synthetic ones. You'd have to buy other ones. But anyway, what they do is they speed up the cell turnover process of your skin. So when you rub this stuff on your skin, the cells die off faster and get replaced faster by younger looking cells, or by younger cells, which then makes you look younger. So that's why you rub the stuff on, and they've done studies on this, and they'll show that they do reduce the appearance of fine lines. Regenerating like a lizard, right? And wrinkles. You know, Katrina said something to me the other day. What'd she say? She said that I looked six months younger. Wow, six months? I'll take that to the start. Yeah, she's perceptive. How do you do that? Holy shit. That's very precise. My birthday pickup line. Wait a minute. Hold on. Hold on. Hold your son. How old is your son? Four months. Oh, so it makes sense. You look as young as you did before we had a dip fit. You're almost back. Which, yeah, let's be honest. That accelerates you by like. Oh my god, bro. Yeah, most people have a kid, and they look like 10 years older. You don't even tell us, dude. Yeah. I dress young, but I do not look it. So I'm going the other direction right now. That's impressive, huh? I think we're not doing bad. Come on, man. We're all right, right? No, no. We're good. Until you look at old pictures. Oh, shit. You know? And then it's just like, oh. There was that one picture of Adam and I when we were doing the maps. Yeah, it was a commercial or some video we did for maps. Yeah, yeah, yeah. Like four or five years ago. Like right when Adam was competing and everything. It was five years ago. And I look at the pictures and I'm like, wow, look at those two kids. And I'm like, wait a minute. Those young handsome guys. Like what, are we aging in dog years? What's going on here? No gray hairs or nothing. I saw that. It looked, it's whatever. You know? Like, I don't know. Jessica tells me that I'm looking better as I age. And I tell you what, it's why I love her. Cause she, she lies for my sake. You know what I mean? She's closing you for sure. She does it, you know, well. She's always like the older genuine. Yeah. Anyway, I was, you know, answering some DMs this morning. And I forgot all about this. This is really fascinating. I want to see if you guys ever reached this conclusion as well. Took me a long time to figure this out. So you know how it's normal for most people to be stronger on their dominant side. Right. So if you're right-handed, right arms going to be a little bit stronger, more coordination. You use it more, right? Right. You guys ever noticed this though? When doing balance exercises like single leg toe touches that somebody will balance better on their non-dominant side? You ever noticed that? Yeah. Well, okay. Do you, do you understand why that normally is though? Right? I think, I think I know why. Oh yeah. You're going to be wrong though. Cause it's related more to sports stuff. So go ahead. No, no, no, hold on. That's exactly what it is. Yeah. So if you're, let's say you're right-handed and you play soccer, you're going to be kicking with your right leg, which means you'll be balancing. Which means you plant with your left and you drive with your right. Yeah, that's obvious. Yes. Oh, well, fuck, obviously, you guys. I do sports. I mean, you're always, yeah, that's the thing, dude. That's what you're planting with. Hey, not bad. To be able to open and swing your legs. Two decades later. Or jump into your back. And you made a sports connection. No, no, no, no. That's really good. I remember, I learned this, this is something I was able to communicate. I read it in a book. No, no, no. This was like 15 years ago. It was like maybe five years after being a trainer. Because it would confuse me. I remember clients would have better, you know, but five years later, I was like, wait a minute. No, I remember, I remember the same thing, too. Yeah. Like, because you would think that it would be like, oh, the same side. But it's like, no, they're, normally the sports, you're planting on that side. And therefore that side, you've got better stability and strength. Now, speaking of DMs, I've had several of these. I've had some fun ones. What? What? Nothing. You just sold yourself. That's supposed to be a joke. Why did you get real? Yeah. Do share. Yeah. I will. Yeah. No problem. Anyway, I've gotten this message many times and I'm guilty of in the past, you know, kind of discrediting it or I would say communicating against it incorrectly or ineffectively, I should say. What do you mean? Well, one of the things that oftentimes that I would hear as a trainer was, you know, I don't like working out in gyms because it's intimidating or I don't like working out in the freeway area because it's intimidating. And what I used to say to these people was I didn't empathize. This is before I really understood how to communicate well. And I wouldn't empathize. And I'd say things like, it's your body. Nobody cares. Go to the gym. Do your own thing. Don't worry about others type of deal. And I think the reason why I communicated that way is because I didn't fully understand what that felt like because I've been in gyms consistently since I was 16. To me, walking into any gym, I feel it's like home. I feel no intimidation. I go in there. It doesn't bother me at all. I'll, in fact, this morning I worked out and I didn't, I mean, I got out of bed and went straight to the gym. Don't care how I look. I'm comfortable in that environment. Did you start though? I think I remember you saying you started with your cousin like in your backyard. Was that how you started lifting weights? When I first started working out, it was in my backyard and in the garage. Right. And now when I first went to a gym, remember I was 16-year-old fanatic. I loved. By this point, I'd been two years working out in my garage and in my, my backyard. So you worked out for two years before you even made it to a gym. Correct. Oh, wow. And I was a fanatic. I was reading magazines. I was reading books. And so when I went to a gym, I was excited. I had a different feel. I didn't feel intimidated. But a lot of people, that's a big thing is that people don't like the environment. They don't like the fact that they have to wait for equipment. I was thinking about this too because even, like I had been a part of, you know, various sports teams and we'd all work out together. But that was like my only introduction into the gym. And like if I didn't have that, it would have been, it would have taken a lot to get me into the gym and feel like I was, you know, supposed to be there. Right. And not only that, but we're also men, right? Yeah. And I could understand how it might be more intimidating for a woman because, well, I mean, men are intimidating. You know, they're loud and strong and, you know, they grunt or whatever. And you may feel like, you know, at a place or whatever. And this is true for men too. And so now I'm much more empathetic. I totally get it because there are people that'll DM me and they'll say things like, I don't want to go to the gym. I don't, I'm intimidated by the gym. You know, what should I do type of deal? And so now I coach them differently. Now it's like, hey, you could do exercise at home or you could get gym equipment at home, which in that case is extremely valuable because they've eliminated that such a big barrier. Now they can work out at home and, you know, when you work out at home, you don't, you can wear whatever you want. You can listen to whatever you want. Do you need a death medal? Giving yourself a little bit of, you know, having empathy for you because I was the same way too. That side or that side of the business has really evolved and changed. Like it wasn't, that's a good point. You know, it was Bowflex at home. You know what I'm saying? You had Bowflex or you had those adjustable dumbbells or the plastic like sand-filled weights is what we had. Or you bought commercial equipment that took up the whole garage. And nobody did that. That was expensive and hard to do. So, you know, so it was a lot different than what it is today. I mean, when you look at products like PRX, that give you an entire... Oh my God, do you imagine if I had that when I was younger? Yeah. And it conveniently folds into the wall so you can still park your garage or you can still use the room if you're using it like an office. Like, you just didn't have things like that when we first started as trainers. So, even though you probably weren't being that empathetic, there's also that side too where, I mean, at that time, I didn't have a lot of clients that had a lot of success with any at-home type of setups because most of them were the generic gimmicky... In fact, or the only ones people would invest in are the cardio equipment that would end up getting all the wardrobe and everything thrown on it. All the infomercial stuff. Which actually, cardio equipment's a terrible... I mean, if you love it, that's fine. But for the most part, cardio equipment for home is a terrible investment because it's expensive, does take up a decent amount of space, although some of them fold up too, like the treadmills. But you're limited to what you can do on it. Not to mention, the benefits that you get from it are no different than you going outside and walking up a hill either. Right, right, right. Whereas you get a good setup, let's say you get a PRX cage, right? That folds into the wall, folds it out. Boom. You now have access to, I don't know, 500 exercises that you could do with resistance training. Yeah. Because when I first... The best exercises. And when I first started lifting, because you make a really good point, Adam, when I was lifting at 14, my weight set was amazing for the time. And all I had was an Olympic adjustable weight bench with barbell adjustable dumbbells. Just a bench, right? That's all I had too. Back in those days, getting a squat rack or cage for your house, you had to go to a commercial producer at home cages. You couldn't even find them. And so I couldn't even do really barbell squats. I had to make my own. I used the back of the bench and figured out a way to get underneath the barbell. Now, do you think this is another thing that CrossFit helped do for the good? You think that part of them popularizing barbell squats, deadlifts. They created another industry. Right. I didn't think about it. And the kind of garage setup and stuff like that. That's now become... I mean, how many people probably... There's been a lot of innovation in that space. Think about it. In the last decade, how many people probably signed up and enrolled in their first CrossFit class and went, oh, shit, I could put this in my house. That's not a bad point. That wasn't probably crossing a lot of people's mind. And again... Nobody was squatting and deadlifting and overhead pressing? No. I mean, they are probably responsible. I know we harp on them so much on this show, but there's another thing that I think they did really good for the space is that... You're actually very true. That's such a great point. Here's a more clear example because I think that's a great example. He's an even more clear one. Bumper plates. You could not... You would never find a bumper plate in a gym ever before CrossFit. Oh, unless it was like a super specialized strength gym where they were training Olympic athletes. That's it. There's the only place you can get that. In fact, I never in my life lifted with a bumper plate ever until CrossFit got really popular. Yeah. And then you would start to see them pop up in gyms. All the weights I ever lifted with for the majority of the time I've worked out were iron plates and to the point where iron plates were so popular and nobody was deadlifting ever that the most popular weight plate that you would use in a gym was a hexagon. Yeah. It wasn't round and they did it so it wouldn't roll across the floor. No, you brought back memories. I remember going on recruiting trips and I got so excited because they take me in the weight room and I saw bumper plates and I saw platforms and I was like, oh my God, like, wow, this is like way next level. You know, like I was like getting all, like bought into that whole thing just because of that. The first time I saw a platform, I went to a world's gym. This was probably in the, I want to say the late 90s, maybe mid to late 90s. I drove all the way to a world's gym because I heard it was like a hardcore bodybuilder gym so I wanted to see what it was all about and they had a separate room. It was a small room and it had a, it didn't have a cage, but it had a stand. It had bumper plates and it had a platform and that was the first time I'd ever seen chalk. Oh yeah. First time I'd ever seen bumper plates in a platform and I didn't know what it was for. I'm like, what's the big deal? Just squat was the difference. I had no idea what the big, you know, big deal was. That became a big sign. No chalk. Every gym is like pissed about that. Yeah, it's crazy. Anyway, along the lines of exercise, I read a phenomenal study. Again, really touting the benefits of exercise, but in a completely different way. So what they did in this study is they compared exercise to money. They compared exercise to money in terms of happiness. Which one brings people more emotional mental value in terms of being content and happy with life? So in this study, it was 1.2 million people that they were doing this with, with surveys and whatever. Scientists found that while those who exercise regularly tended to feel bad for 35 days out of the year, people who were not active felt bad for an additional 18 to 20 days a year. So the difference is pretty dramatic. People who work out, you're gonna have bad days, right? People who don't work out, you have far more bad days. Now, okay. Did they separate the class though? Like, so there's people that are making, you know, millions of dollars but are working out and then over here are people that maybe aren't making so much, very much money and they're working out. So there are other studies that show, and of course this varies from region to region, but generally speaking, and the reason why I'm saying region to region, because this I don't think would be true in San Jose. But generally speaking, after about $75,000 to $80,000 a year, people's happiness scores don't change. So once people make enough to kind of take care of themselves and not stress over things, anything over that doesn't provide any additional happiness. Now with exercise, what they found, there was a sweet spot, which I thought was fascinating because we know that you could over exercise and then they'll probably have negative effects, right? I think it could be addicted to that too. So what they found according to the study was that three to five training sessions a week that lasted 30 to 60 minutes was ideal. The mental health of those participants who exercised for longer than three hours a day suffered more than those people who weren't even active. So people who over-trained or were obsessed had worse mental health than people who didn't even exercise at all. Just to show you how negative it could be if it's done the wrong way. I believe that. Isn't that crazy? Now you moved out of CrossFit but I actually wanted to ask if either one of you guys read the article on the lawsuit. Yeah. Did you see that? $4 million? $4 million awarded, yeah. So explain this to me. So they sued, was it NSCA? NSCA, yeah. It was a national certification, trainer certification. I think it was a very highly reputable certification, like scientifically based, all this kind of stuff. And I think they actually conducted their own like studies and research on, you know, basically their methodology in CrossFit. And so then they found a lot of flaws in their research and stuff that they presented to basically, you know, bash CrossFit, you know, like on some level. And then I think this was a really long, long lawsuit. Like they've been had. Well, yeah. This was a, this was a countersuit, right? Yeah. Or was it a countersuit or was it like for slander? Was it slander? I think it was slander. So yeah, NSCA came out and probably bashed CrossFit, its methodology. Right. And then CrossFit said, fuck you, we're going to, well, everybody, I mean, not everybody, I guess, obviously not NSCA, knows that CrossFit is very litigious. You want to hear what's funny though about this? This is what the judge said in the ruling. I'm reading it right now. They said that NSCA's actions constituted extensive perjury and called them inherently untrustworthy. This was, so apparently whatever evidence was presented showed. It was sloppy. The NSCA was inherently untrustworthy. And what's crazy about this is, as I'm reading further, that the NSCA is already facing serious financial trouble. So now they've been slapped with a $4 million. So maybe that was them, they were just reaching, right? I mean, that was probably like, okay, we're, business is dying. We're not getting any attention. Let's jump on the, let's pile on CrossFit bandwagon. Yeah, I don't know how that all started. They didn't do it very intelligently. Wow. Oh yeah, obviously the information they presented was not good. The judge totally slapped it out of the court. Well, that's a big settlement for a certification company. $4 million is not nothing, especially for a company. I wonder how they're going to use it, especially with their new direction and everything. I mean, that could bankrupt a certificate. I mean, it'd be interesting for Doug to look this up. I mean, a trainer certification. Yeah, I mean, and ESM is, makes a lot of money, but the other ones I don't know. They do, but even them though, I mean, a lot of money goes into the people and studies and research. And I don't know how much, I don't know if they're like a fucking massive $100 million company. That'd be interesting. I'll say this about Glassman, although I've had my issues with CrossFit itself. Glassman is a fucking, I like him. I like what he stands for. I tend to like what he says when he's being interviewed. Well, I think like many things in the space that, even the things that we talk about that are bad. I think most stuff was intended to be good. I mean, there are some malicious people out there and there's people that are totally trying to manipulate and make money. But the things that really get big and change industries, like we've spoken about that, I think the intention is pure and good. I think that, it just grew out of control. When you set up something like a collective, like the way they have set up CrossFit to where you have all, they're not franchises that CrossFit's not responsible for how Joe trains in his CrossFit box or whatever like that. You're setting yourself up for a lot of probably bad coaches. And he probably knew that. He's a free market guy, figured the cream will rise to the top. That was his approach. His approach was the good ones will survive, their business will thrive and the bad ones will fall apart. Now he's right. That's actually what's happened. You've seen the... Except then the good ones have not labeled themselves CrossFit anymore. Well, because you run this risk. Because they don't want to be associated with all the shitty ones like that, like wrap that label in their gym. That's right. What he failed to consider with that was that they were all under the brand umbrella of CrossFit. And if you get enough people doing stupid shit under a brand name, then that name becomes tarnished. So then the good CrossFit gyms, the ones that are actually doing a good job with good coaches, they get to the point where they're like, we're going to do better off. We don't have to pay the fees or whatever. We'll do better off. We've already built our base. We'll do better off by changing our name, which is what's happened to a lot of them. So that was the thing that he failed to see. But he was right. The cream does rise to the top. But as a business person, in my opinion, you need to put money and time and effort into protecting your name and who represents your name as much as possible because it doesn't take many bad... I think I disagree with you. As a person of integrity, I agree with you. But as a business person, if we're just talking about making the most amount of money, I think you did it one of the smartest best ways you could do it. You could have never scaled and grown that fast if you did it like a franchise. That's a good point. That would have slowed the growth of it down tremendously. Yeah, you got a good point there. It's the same strategy that the marijuana industry used. Most of them are set up as collectives and they do that. So they're not held responsible in a gray market for other people doing stupid things, making stupid claims, but it allows them to spread and grow like crazy and profit. That's not a bad point at all. Maybe... I guess you could have countered that by coming out publicly and saying things like, if you do this, you're a bad gym. But you're right because there's no way they would have exploded. It would have been doing too much red tape, too much regulation. For sure. And far less people would have jumped on board because of the cost of everything. I think he's an example, especially you of all people, because you're so pro-free market. He's a great example of that's how it works. And just like with Arthur Brooks, I don't know if you actually watched that monk debate that you sent over to us, but it was a phenomenal monk debate. And part of free markets is you can't just put something out there and then judge it right away. You have to allow it to take its process and allow it to go through this wave. Because as humans, we wise up and we figure things out. Maybe everybody at first, oh, just we're a bunch of lemmings. No, 100%. But sooner or later enough, people fall off the cliff and you go, okay, that's not a good thing to do. And then the market naturally corrects itself. You just have to get louder voices in there to regulate on their own, self-regulate. Well, that's... Market regulates better than anything. If you look at websites from 10 years ago, compare them to today, the internet is largely unregulated. It's like an anarchy... It's like an anarcho-capitalist paradise, if you will. There's no regulations, very, very minimal ones. Maybe the ones that regulate the wires that send the internet to or whatever. But when you look on there and you see how fast and how efficiently and effectively it self-organized itself, that's insane. The markets are the best example of this. Something that you would think, right? Common sense would say, oh my God, buying drugs online from somebody you've never met across the world has to be the most dangerous thing ever. So far safer than... It's the complete opposite. Getting it from a friend who got it from a friend who hands it to you in person is far more dangerous than ordering something online which has all these self-regulators of people that are writing reviews. Man, and... Have you seen the studies on that? The drug overdoses are down. Poisonings are way down because people are buying their drugs online and then they're reading the reviews of the dealers to the point where I've actually talked to people who've done this and they're saying if your dealer sends you... You order something and they send it to you and it doesn't come in the mail, they will send you another batch to make sure that you give them a good review and I'm like, I bought from Spider and I almost died. 100%. It's wild. 100%. No, it is very wild. That's why, too, I was always big on the Bitcoin thing. Now, I know, fucking anybody who bought Bitcoin back when I was talking about it is probably not very rich. Did you read? There was actually an article about cryptocurrencies. I forgot who did the review but it was a big organization. I can't remember what economic organization that did this but they did a big review and they said that at some point in the near future it has to go. It has to go. Even when you like that, again, referring back to that monk debate, when you have all these economists that are talking about whether it be a socialist or a capitalist type of market in the future, none of them are debating whether or not cryptocurrency is the future of how we're going to exchange monies. I mean, it is the future and things like the black market to me was an example of whether it goes and whether government gets our hands in it, tries to regulate it or not. It will survive purely for that in itself because what you just said is that you can trust the internet to provide you illegal things better than you can somebody you know in person. That's crazy. I'll show you one of the articles right here that I read that it said that so there's one organization that's one organization said that all cryptocurrencies or all currencies will become cryptocurrencies at some point. That's the CEO of a Goldman Sachs-backed startup company and there's other there's other organizations that are saying the same exact thing so it's like it's a matter of time. That's how everything is. Now what I think is going to happen now so my thoughts on this have slightly changed, right? Like before I researched and picked like I think I have like seven different companies that I have money right in and not a lot. I looked at it as gambling and then I just put it away but what's more likely to happen to me now are like your big mega companies, the Apples, the Googles, the Facebook they will come out with their own crypto and build it within their ecosystem. That makes the most sense to me on what will what will happen and you know that's happened Facebook's already said they're moving in that direction in the future and so if you're already using a company all their resources and stuff like Amazon for example like last night I'm shopping Christmas shopping all over Amazon you know if I had Amazon cryptocurrency already boy the whole process would be even faster. I mean it's definitely much quicker today with things like Apple Pay and PayPal but I mean if it was Amazon's crypto and I use I buy everything on Amazon anyways it'll be super fast super safe. So here's some speculations for me that I would say that the the future if that is the case because one of the one of the downsides of cryptocurrencies from a government standpoint is that you can't control it. You can't track them right you can't track them you can't inflate them you can't just create money at a thin air one of the other challenges is taxing how do you tax a currency that you can't necessarily track. Pinpoint. Right but I think what will end up happening is that the tax system is going to be all sales tax. Isn't that already kind of happening on a smaller scale now? With cash? Yeah with cash with you know what's the you know PayPal Venmo's you know cash friend or what. To some extent but those are far easier to track. Right well I don't know about far but they're easier but I mean how with millions of people using those things how easy is that for someone to you would have to be you would to me you would have to be somebody who would throw up a red flag for them to really dive into all that stuff. They're looking at the big money right right so there's which is you're not one percent of the population IRS is not taking you know Mrs. Johnson who makes 40 grand a year and has three kids That's my point and she made $125 in Venmo last year 250 in PayPal over here you know what I'm saying in cash apps she got another $75 That's what that's what I think the future of taxing will probably be a sales tax because that's the easiest way to control it if you're selling something you got to charge a tax on it no more income tax it's going to be pure consumption tax You know what was interesting Arthur Brooks proposed something I'd never heard before what was it called? Negative income tax Yeah that's a Milton Friedman came up with that concept and basically what it is is that you get money from the government if you make a certain below a certain amount so that's the way that he would take care of that other than that it's more of a flat tax where you know everybody else you know pays you know 10-15% no matter what no write-offs nothing which would be brilliant obviously it would be brilliant because it would eliminate tremendous bureaucracy which is exactly what would never happen because you'd have a lot of people out of business if all of a sudden it would be as easy as you right no write-offs nothing taking the jobs from people that just move your shit around oh my god dude come on dude get rid of these people how confusing is the tax system let's be honest oh it's the worst man you need brilliant people to figure that figure out with lots of education hey was it you I don't know if it was Justin or you yesterday brought up something about Fitbit I got it oh dude did you hear this no I didn't I wanted to I'm curious though this is one of the drawbacks apparently of Fitbit but you know it's got its value right well now I got acquired by Google now so it's got a big you know back-end support for sure yeah so it's got it's got some you know interest right it's got some interesting stuff right what did they sell to Google by the way I don't know what a 4 billion or something really I think if this is just literally like off top of my head wow you know I was in conversation they started at San Francisco when I first started boot camps it and I was in conversation with them now I was nobody I had no pool or anything like that so it was kind of like I got left you know yeah we'll get around to you kid yeah but I think back like man I wish mine pump was where it was at when that came on the market I think about that too especially like the transition from body bug to you know Fitbit was like wow it's very similar technology but now it's actually smaller well that's September 20th I don't think so it hasn't gone through yet okay now is it does it say what they're how much they're negotiating done I don't see it let me look more so they have an officially sold it's just they've been taught oh two there it is 2.1 billion okay so I was 2.1 billion valuing smart watchmaker 2.1 billion so now that does it say they did it or they're just they're talking about it I thought I read click on that article well it looks like the justice department is reviewing this for no reason well no probably no I don't think so for data data because now they're tracking I mean imagine that they can track your heart that's health data my opinion with that is that Google's going to advertise to you or whatever and they're going to look at your heart rate you can see what gets you excited what doesn't well that's that could be potentially could be brilliant data yeah guys ever follow rock health or they're they're basically out of San Francisco it's it I've been kind of watching it and seeing what that market looks like you know over the years because like they're trying so hard to innovate you know processes where you can you can have these like virtual you know meetings with with physicians and then like transfer all of your records and everything digitally there's just a lot of red tape there because you know obviously that's really disruptive yeah disruptive wow that's cool but yeah they're working really hard on like all kinds I love that I love the future of that but it was so here's the thing on Fitbit that I was going to bring up here's one of the drawbacks sorry toy toy well you made the comment sorry Sal no no no worry so apparently so I don't know if you knew this or not but if you you can have other people can monitor your Fitbit if you allow them to kind of like tracking your yeah so like accountability coaches they have it for coaches right right right so like you know on your cell phone if you want his girlfriend had access to his Fitbit and he was out you know out of town with his buddies and she noticed his heart rate was spiking at 3 a.m. oh my god shut your face she caught him cheating because of the Fitbit shut your face yeah dude are you serious yeah so she's like one o'clock jumping jacks hey what were you doing last night I went to bed at you know 11 p.m. really did you wake up no really cause your heart rate hit 135 I just had to go for a 125 beats more you know he couldn't come up with any excuse that article that was supposed to what are you gonna tell me of serious bout of fucking diarrhea like what something 135 got you know it's even worse like I had a nightmare he couldn't even he couldn't even argue his way out because she's got all the past at it too she'd be like listen mother fucker your trends say otherwise when you get up and go P you go from 52 to 63 at most you know what I'm saying 135 you did some shit dude he got caught where did you see that it was posted everywhere you look up girl catches boyfriend that's hilarious did someone DM or share that with you yeah somebody did share it with me I love our audience by the way I appreciate that when people share great stuff oh dude I get all my oh I had one this is a funny one that I kinda put you know towards the end but this was like in in relation to the latest post that you know we had like little like clips of us doing stuff like off camera like you know my fart there's this guy in Uganda every day yeah there's this guy in Uganda I guess has deadly gas that will kill mosquitoes and they're they're hiring him to like you know like figure out the chemical combination that he's producing because like like everywhere that he is apparently like there's no mosquitoes wait a minute how the hell it sounds like bullshit but I looked back and there's all these articles about it's hilarious how did this even start was he just hanging out with someone like man these fucking farts they're so bad that they kill like insects oh my gosh oh wow look at that Joe whatever he's making huge cash it's said to be making huge cash from his unique and deadly farts that kill mosquitoes instantly instantly wow like did you catch me want a superpower did you get some videos it was on YouTube yeah there's like a video him you know describing it but yeah like it's funny because like the locals you know villagers over there is like talking all about like yeah you know he can he can clear like a couple miles wow six meters is far bro so he can kill mosquitoes up to six meters six meters away I mean that's you're further than that or you're closer than that right now that's a long ways away bro could you there's lots of like legend folklore around him now I can't imagine first of all I think it's bullshit but let's say let's say it's real this sounds like a terrible you know thing that they're just a big fart a new Febreze smell a new Febreze I feel like Justin you got some money just sitting there you know I mean there's something there you're missing out yeah I am anyway so I read one of the most crazy articles ever the other day and it's and I want to make sure that it's real and I've tried to look up you know the references or whatever only thing I've ever been able to find so far are other articles reporting the same thing so I can't affirm this but apparently it's plausible okay that doesn't mean it's likely but it's plausible so check this out right Chris Long I'm going to read part of this article Chris Long is an IT worker in Reno, Nevada all of his DNA in his semen belongs to a German man he's never met so in his semen he's got the DNA from another man and this is because he had a bone marrow transplant a while ago to cure his he had a type of cancer that needs and what ended up happening is now this the man who's bone marrow he got that's the DNA in his semen and the reason why this is a big deal is because so I was reading this article scientists are like tripping out over this they thought this wasn't possible but apparently this is the deal and they're wondering how how many people this has happened to now imagine a crime scene oh my god imagine a crime scene where your DNA which is considered to be conclusive evidence because you gave some dude your bone marrow yeah now your DNA is found in some murder or rape victim or whatever and you're like what the fuck that wasn't me they're like we got your DNA your ass is going down that can't be true how does that make it into the semen well so that means it would completely have to alter his blood so it's not this part is known that you will have some DNA present in your blood from the person who donated the bone marrow we've known that but the fact that it made it to his semen was crazy well is that true too then with like organs I don't know I don't think so no I don't think so well either way that's a trip why wouldn't why wouldn't organs do it but bone would I don't know dude tell me that wouldn't be a freaking awesome episode of CSI this is like black mirror it's probably already got one you know what I'm saying the whole time you were telling that I'm like looking at you it wasn't me waiting for the punchline like it was I got you type of but tell me that wouldn't be a rad episode you know the man died four years ago I was as possible fascinating something like that anyway dude I listen to more of the Rogan episode debate with Wilks on the last one not too I finished it too so here's here this is so there were definitely a few points that Wilks made but the points that he made you know how to read a force plot yeah what he hammered the hell out of that all he did and this is what Wilks this is my theory my theory is a lot of money a lot of power hired political strategist to train Wilks on debating yeah because what Wilks did very well was reframe the argument and attack Chris Cressor's character he did a shitty job actually disputing the points yeah he danced around the points who's Dave Cameron oh no James Cameron oh James who's Dave he did Avatar well who's Dave I call him for friends but anyway love the Terminator Dave but he clearly what he did and this is a very effective strategy that politicians do is rather than debating the point which they may know is not the right point like if I'm debating with you and I know that I'm wrong what I'm going to do is reframe the whole argument and that's exactly what he did so rather than defending the points of the movie that say that meat is bad for you which is that's the argument that Chris we never got there we never got a conclusive answer no what three and a half hours and you couldn't get to that no all he did was attack Crescer's character and then focus on small nuances to make Crescer appear to be all your sources are bullshit meanwhile I'm doing the same thing by having a biased cherry picking data you know experience myself we've had I don't know what 500 maybe more guests on this show I would say Crescer is in the top three of like the softest spoken of all well what Crescer did is not the right guy to go have a debate well he is if they debated the points Crescer is extremely knowledgeable come on what does that ever happen in a debate he's knowledgeable and he has great wealth of knowledge but at the same time as far as debating goes I would much prefer to have like Elaine Norton or somebody Elaine, Sean I mean Saladino exactly so many other people that would have probably so you know who the second person that would be terrible would be our keto friend I can't think of his name right now Dr. Dom Dom and Chris probably the two softest spoken doctors we've had on the show right and I would never put them in that situation and not because they're not intelligent enough to defend a point it's just they're not guys it's politics like you said it wasn't the point the point wasn't focused what Crescer should frame us to say hold on a second you said is that meat is bad let's focus on that show me why meat is bad stay there because he wouldn't allow it to happen he kept reframing the argument attacking Crescer's character which is a classic political strategy but he didn't win shit in terms of he didn't defend the points at all and there was one part on Rogan that got me a little upset and it was because again they were arguing the wrong thing so it was around dairy and what Crescer is consuming dairy regularly does not increase inflammation of the body in fact in many studies it shows a decrease in inflammation now what Wilkes brought up is that how can that be true when two-thirds of the population is lactose intolerant and you know you guys know as well as I do when you consume something that you're intolerant to that's going to increase inflammation now it sounds like a very smart point the problem is when we're looking at the studies about people who consume dairy have already been selected out people who consume dairy on a regular basis are not people who have intolerances to dairy or have lactose intolerant largely these are people that tolerate dairy so when you do a study on people that consume dairy for the last 10 years you're probably looking at a bunch of people who don't have they have no problem with it they have no you know what I mean I'm not going to be in that study if they tried to have me in that study or intolerant it's that the people that can tolerate it study show and I've argued this all day long if you can tolerate dairy and if it's well sourced it's fucking good for you it's very good for you if you can't tolerate don't eat it just like you shouldn't eat anything or not and that's the problem like if I was debating Wilks I would have shit on that point right there but the problem was he made that point and then Cressor went to defend it if you're measuring all the people that actually have dairy how many of those average Americans had anything else but again you're eating a fucking I was that guy I was that kid you're eating a pine of ice cream every single night like I'm sure I had all kinds of inflammation present in my body and it wasn't until it became so so much of a problem that I was intolerant to it now I have to stop doing it right right right but again I would bet money that James Crammond Arnold Schwarzenegger Schwarzenegger who's been in politics for a long time they probably invested in a very smart in the political sphere and they said here's the first episode with Cressor debating his points let's construct and he just combed through it let's frame an argument that'll yeah that'll discredit him so that we can defend our documentary I mean he did a great job in his delivery of what he set out to do who is James Crammond who is James Crammond taken away from him he was an MMA fighter MMA coach he produced the the documentary or he was the guy in the documentary he came on and whooped fucking Chris really yeah wow dude I'm telling you I didn't know that if you if you're debating someone and you it was the argument the way that he didn't framed it look if you control the framing of the argument you can win a debate even though you're wrong and people have known this for a long time and that's the problem the problem was it wasn't I would have kept bringing it back hold on a second okay that's great but you're saying in the documentary that meat is bad so let's look at that evidence that shows that I tell you what Chris is a boy of ours he does but shame on you dude just stayed in your lane shouldn't have stepped in that arena you should have known better I mean somebody like that you don't put yourself in that situation oh I don't think this is the last we've heard oh you think that you think he'll rebuttal it yeah I think so because I think now he's had time to sit back and say wow I know exactly I wonder if Chris went in there just thinking he was gonna mop him up because he was just some MMA fighter and he probably knew that he probably thought that he had more research debating a politician on the economy the politician's gonna win even though the politician probably knows jack shit about economics and it's all because they're gonna pull at emotion they're gonna discredit the person they're gonna reframe the argument you got someone like Bernie Sanders for God's sakes I don't want to get political this guy's arguing economics and he's wrong on almost everything that he says but he's a good politician and it sounds pretty damn good and so that's why he wins a lot of votes so that's the problem the first question is from dsaink213 what are the differences between a front and behind the head overhead press is one more beneficial than the other okay so they both have unique benefits but before we get into those one is more risky yeah way more so a front a traditional front overhead press with the bars in front of your head is far less risky than a behind the head overhead press behind the head overhead press requires a lot of good mobility I was going to say you have to explain it wouldn't be if we all had healthy posture right if you get it's not the case yeah I mean and that's why we weren't taught in any of our certifications like if every national cert that I have every single one of them none of them advocate oh they avoid it like it's a do not do type of deal and so that's why I didn't I didn't teach it and I didn't do it myself for many years which actually probably did more harm than good for me and the truth is if it hurts you or you can't do it with good form don't do it yeah don't do it till you can but that's a great sign that there's an area you need to work on and it's the lack of shoulder mobility and probably thoracic mobility that is limiting you from being able to do that which is an obvious thing since I think the percentage is somewhere between I want to say 65 and 80% of the population suffers from upper cross syndrome the majority of the population have the rounded shoulders and the forward head well yeah trying to take a bar behind your head without jutting your head forward and externally rotating your shoulders yeah but if you if you can do it it's going to promote good shoulder mobility and thoracic mobility totally so it's kind of like the think of it the same way of like doing a deep squat most people shouldn't do an astagrass squat because they don't because their form is going to break down they're going to feel it in their low back they're going to fall way forward but that's a sign that you should work on that I was this person now what's cool now that I've done all the work of working on my mobility for a solid year and a half or so to get into a deep squat now the only thing I need to do to keep mobility in my ankles in my hips is deep squat that's what's awesome is that so if you can't do behind the neck presses right now the real benefits of doing them is it promotes good shoulder and thoracic mobility and that's an excellent thing no totally now an overhead press is hard to do for the average person anyway still requires work and mobility and you take that behind the neck and you just you know exponentially made the exercise far more difficult now that all being said just like Adam said if you can do them properly if you have good control good stability I love behind the neck presses the parts of my shoulder I go lighter because of the position that I'm maintaining the pumps I get in my shoulder phenomenal I feel like I get less of the front part of my shoulder and a little more of the side of my shoulder when I'm pressing up mainly because of the position that I'm trying to hold myself in it was a favorite among bodybuilders back in the back in the 70s 80s and 90s bodybuilders favored behind the neck press over for over you know something it was popular originally in the 40s and 50s maybe 60s it didn't get popular again until relatively recently because you had bodybuilders like you know Jay Cutler who did standing overhead presses and of course whatever the top guy does everybody else does but for a long time it was all about behind the neck presses behind the neck pulldowns you see Arnold Schwarzenegger and Franco Colombo doing them like crazy I love them I have to go much with a barbell as 100 pounds as I'll go as heavy as 130 to 140 pounds when I'm behind the neck I go 50, 60 pounds and maybe 100 pounds at the absolute heaviest yeah I would definitely put that as an advanced you know exercise to where it is something that you know is achievable and attainable and it does provide you know value like it definitely promotes you know a different stimulus for your muscles to respond to and it's it does you know help your shoulders go in a different way but it's going to require a lot of work a lot of prerequisites to even get close to be able to to be able to have access then also to control it properly this is why I love the z-press z-press I fell in love with this exercise for this exact reason it was around the time that I was working on this yeah because when you first it wasn't long ago you first you started doing behind the neck presses right because I couldn't like many people I couldn't I couldn't take behind the back of my head without you know forcing my head forward and what I loved about that now some of the obviously the prerequisites that Justin's talking about you know your wall circles your thread the needle even the PVC pipe right your your your handcuffed to rotation these are all great mobility exercises to do to start with getting your in the right position then the exercise that I love to do to help me get to a place where I can do the exercises is the z-press and the two main reasons why that one when you're in the z-press position and you which for those that don't know what that is it's when you're and I like to do it inside the squat rack where I'm sitting on my butt and I use the your legs are straight out yeah my legs are straight out and I use the guards on the squat rack like you would safety guards to start the bar on there to where it's resting by my chest and then you press up above your head pull your head through the window stabilization at the top so I when I'm teaching this to a client that I'm working on this with is we'll start really light and we start in the z-press we press and it completely extend all the way up and stabilize up there that stabilization with the bar completely extended above your head your head pulled through the window we say like and that right there is a great place to start this is also why you know like one arm carries and stabilizing like weight overhead carries and then also you know because you need to learn that mechanism that mechanism on packing the shoulder so not just reaching out but you have to anchor that too with your shoulder blade and so to be able to stabilize properly in your full lockout being able to control the load be able to decelerate it properly bring it down nice and slow and you know all these things involved it takes some time and effort you can build your way towards a nice solid you know behind the neck press and the beauty of the Z-Press is that you can't cheat it and that's why I like it better than single arm exercises or machine or anything else that you're trying it's great for teaching it's almost cheap it is because in order for you to stay upright and fully extend to where the bar is above almost behind your head and your arms in line that's the only way it works without you falling backwards if you press and extend all the way and you're the type of person who arches the back and uses your chest to leverage up and you can't pull your shoulder blades back like Justin's saying you will fall backwards and so it's a great way to teach those good mechanics these are this is like to Sal's big argument on Instagram the last few days about you know here's a good example of like this is where coaching comes into play for a really long time you were to do show somebody the research on you know a z-press compared to a standing overhead press which builds the most muscle in your shoulders like z-press is going to lose it's not a better movement in comparison to a standing overhead press where I can generate more force and I have more but it's value is not in building muscle in comparison to a exactly and so you know that's just something that you've learned from years of coaching people and knowing that trying to application of it to do the movement properly it's one of those little trainer tricks you know who does a version of that exercise that I've seen done over and over again of that is Olympic lifters you ever seen Olympic lifters they'll put the bar across the traps yeah like they finish just like they're squatting and then they press it up and bring it back that's a move what is that called Justin that's a move yeah like I mean it's pretty much just like a push press oh you're saying if standing because you know when you're Olympic lifting they have to be so good at lining their body up straight up above their head with maximum weight they can't be forward an inch or back an inch or they're going to lose the lift so that's one of their lifts I saw a video on YouTube of Mario Pujanowski he was world's strongest man doing that with like three hundred pounds and that encouraged me to do a full range of motion behind the neck press when you get really good mobility and control you get from that but again you got to do it right otherwise you're going to hurt yourself but the pump you get from that is insane it's one of the number one exercises that will give me the best shoulder pump by far next question is from Jessa 007 why do lifters arch their back during a bench press is it actually safer yeah it is you know it's funny so if you're listening to the podcast right now try this out right lay down on the floor and what you're going to know just lay down flat on your back and relax there's going to be a natural arch in your low back there may even be a little bit of a space where you can slide some fingers on your low back and your butt is on the floor and your back or maybe your upper back is on the floor so you have that natural arch it's more of a natural position number one number two the arch in the back and by the way this doesn't mean you lift your butt off the bench that's cheating that's not the same and I'm not talking about the extreme forms of this there are people that can limit the range of motion maximize how much weight they can lift and it's a technique yeah they lift maybe an inch yeah no I'm talking about just a normal normal you know tight natural curvature in the lower back where your shoulders are pinned back that allows that puts your shoulder joint in a much more favorable position for you to press it reduces the risk of shoulder impingement and issues with the bicep tendon gives you allows you to have more of a full range of motion allows you to distribute that load more effectively that's right it's it's a must if you're if you're it was a mistake as a trainer that I used to teach you know I remember the first time I'd seen this again you know a young trainer seeing a powerlifter lift for the first time not understanding the physics behind it why they're doing it not even being great at the mechanics but here I have all these national certifications and they taught me and teaching a client to arch their low back is could be dangerous so I went the complete opposite and would teach clients to flatten their back and put their feet up on the bench which is just an awful idea because so unstable the point that you made if you lay down flat if you lay on the ground flat your head flat your back's flat or in your butts on the ground everybody will have you'll be able to at least fit fingers so then take your shoulders and retract and depress which is where they're supposed to be when you start a bench press it's very important that you're in that position you'll excessively arch it you'll definitely be able to fit your arm on it so it's necessary that you have in arch in there it's what you don't want it doesn't need to be excessive unless you're a powerlifter and looking for every bit of leverage then you don't want we're also looking at vertical and horizontal force vectors like where's most of the force coming from it's directed vertically it's where you gotta be worried like if I was standing up and I had an excessive back arch that's a problem I'm susceptible to that force being directed to its weakest point and so for here the weakest point is right behind the shoulders and so if I'm bringing my shoulder blades together now I'm more supportive what an excellent point Justin so essentially to put it even more of the layman's terms right if you're standing up and you have a weight on your shoulders or above your head the weight is pushing down on your body and you're supporting yourself from the standing position arching your back really strongly very dangerous it's gonna you might hurt yourself now when you're on a bench the weight is pressing down on your arms and your arms are connected to your shoulders and your shoulders are resting on the bench if you flatten your back what you actually run the risk of doing is taking your shoulders off the bench a little bit and actually losing stability pushing your back all it does is connect the bar to the bench it actually makes it far safer what a brilliant point to bring up Justin next question is from Natalie Getz what are the pros and cons of supersetting supersetting so supersetting is I think there's few different definitions but the traditional definition of a superset is taking two exercises just two and doing one after the other one without any rest now some of the benefits of doing that well it depends how you combine exercises if you're combining exercises that work different parts of your body a lot of the benefits tend to be more of a stamina and endurance type of benefit and it tends to be a little bit more generalized I would say for the whole body if you superset for the same body part like I say let's say I do one chest exercise and then I go to another chest exercise very quickly I get endurance more locally in the chest but the reason why you see people supersetting typically with weights is because of the pump the blood that rushes to the muscle in a superset is just it's amplified tremendous yeah you get a phenomenon this is why body builders love doing supersets they're always looking for that well this is why it's included in most of the hypertrophy phases in our programs when the adaptation or the desired outcome of what we're chasing in that phase of the program is hypertrophy sarcoplasmic hypertrophy getting the pump it's an incredible tool but like any other tool you can use it and you can abuse it I for sure was a kid who abused this I chased I did my first workout with supersets and had the most massive pump I ever had in my life that's all I'm doing and now I fell in love with it and then I was Mr. Superset Guy every time I trained I always superset because I love the feeling of the pump now and then the original benefits that I got from it initially start to diminish and so if you are supersetting or using that tool use it intermittently and like we the way we program it in our programs it'll be in a phase so you won't see supersetting any longer than about three weeks maybe four weeks tops inside the program then you'll phase out of it and do a more traditional straight sets where you have resting in-between exercises but incredible benefits especially when chasing anything else and any tool the more often and more regular you do it the returns start to diminish and you want to move and phase out of that one of my one of the other benefits of a superset and this can't be understated I think oftentimes we focus on the physiological response from an exercise like oh this is good for strength and endurance and a pump time and not just time that's also a good point I'm glad you brought that up but there's another one that fits to working out okay and supersetting for example sometimes I like to superset opposing muscles I like to superset biceps with triceps or chest and back now why because you get a massive you look huge dude if you're you grow three inches on your arms like in two seconds it feels phenomenal you pump I remember reading articles about this that's a good point one of Arnold's favorite supersets was chin-ups to bench press he loved working lats and chest and a superset I don't know if there's necessarily physiological benefits aside from the fact that you're moving from one to the other I don't know if there's a benefit from the fact that you're working opposing muscle groups but the fact that both sides of my body get a great pump psychologically speaking it's fun it's a lot of fun and that definitely plays a role in training enjoying what you're doing I look at it the same way or at least how I use it now the same way that I use tools like hit training or circuit training it's like a great tool to get it like anything else if you do it all the time then those benefits diminish but use it when it makes the most sense so while supersetting for me is great because it's a great way to get a lot of volume in a short period of time so if I know today is a day where I like in a perfect world for me I've got 90 minutes to two hours like that's where I can stroll in the gym mobility walk on the treadmill get my mindset ride like get hydrated do a great work out slowly ramp up and then cool down like that's a perfect world for me but that's not every day that's a blessing when that happens a lot of times what ends up happening is oh shit I'm looking at my clock Katrina told me she needs to be home by four because there's no one there for max and it's already three right now I'm already I've only got 60 minutes tops and I haven't even started yet today's a great day to do some supersets like I want to still accomplish my training okay well now I'm gonna throw supersets and guess what because I don't do it on a regular basis all the time the body responds oh yeah here's three of my favorite ways to superset so one is same body part exercise to exercise really doesn't matter if they're you know both compound both isolation it's just fun to work on the same muscle with a different exercise without any rest in between the exercise so that's one the second one is opposing muscle groups chest and back quads and hamstrings phenomenal supersets and the third way is known as a pre-exhaust superset yeah and this one was I first learned about reading the book called heavy duty by Mike Mencer and what he would talk about is doing a isolation movement on a muscle and then immediately going to a compound movement so you pre-exhaust the muscle with an isolation movement so let's say I do flies for my chest and then retire and then set up body really really I mean, and here's the example I'll use. And I remember the first time that I was kind of challenging Sal on this because I'm, him and I are a lot like this. If Sal and I get in the car today, it is the scariest thing ever. We have to be somewhere. This has happened, right? Like this has happened to us, right? We just traveled to Arizona and like him and I like, show up at the airport and I'm like, do you have the itinerary? Do you have the itinerary? Like, where are we going? What time are we getting out of here? Do you know what the car from out? Fuck, I don't know. You know, caucatrina, fuck, you know. So that's, that's him and I, right? And then we get in the car and, you know, we have to sit there, put everything in navigation before we even turn it on because we know if we don't know exactly where it's at and it's put in there, we will get lost for sure. So now the reason why I'm sharing that story is because I wasn't always like this. In fact, you know, in my small group of friends, I was known as the guy who was really good. I had all everyone's phone numbers memorized. I could go to a place one time. I don't care how many turns I had to get. I could find it. I was really good at that. In fact, I took a lot of pride on it and I was always the one who drove everybody because of that. And so, but I have completely lost that. And now I was also part of the generation or the people that hopped on the garments as soon as they came out in the Tom-Toms. I thought they were, that was awesome. Those are navigation for the, for people listening who aren't old, those are the first GPS devices you could find. You had to plug it into your cigarette lighter and you suction cup to your window. So that was, I was one of the first people to have that. And I never stopped using it now. And so I've become dependent on it so much that if all of a sudden in my iPhone, I lost it now or I didn't have it. And I had to get somewhere and someone gave me an address in my own fucking city. It could be five minutes from my house. I would be fucking freaking out. Yeah, you'd be screwed. And because, so that same thing applies with these incredible tools like Fitbit, which I am also somebody who is a big advocate for these tools, because I think there is- There needs to be an exit plan. I like them for coaches. I like them for coaches or people that are using them to learn about their body, but then like everything else, you want to detach from that eventually and you want to get to the place just like we talk about eating and tracking. You don't always want to have to enter your macros in. You want to get to the same place with your Fitbit and exercise. Well, what I do think is, and we're speaking to a large fitness audience right now just the way that we're talking, but I think for your average everyday person that doesn't even really do anything, I've seen a lot of changes behaviorally with the general public with these types of things, like especially the closing the loop thing, I thought was one of the most brilliant things I've come up with yet because of its simplicity. And I see people all the time getting up and doing shit just to close those things. And it's like this ritual that they've, it's become a part of like what they do in order to finish it. However, again, this is like the catalyst that's supposed to then spark you into further improvement. Well, I wonder if it's a thing and we always talk about this stuff. Like we always talk and celebrate the thing, why it's so great. And we don't always talk about the unintended consequences from it. And this is the Fitbit generation and Apple Watch generation is right now. This isn't 20, 30, 40 years from now. My daughter wanted one for her birthday. She has a Fitbit now. Yeah, so this is this generation right now. So we haven't seen what does the generation, 20, 30 years from now look like. Does it do anything at all for people? Right, and will they be complete clueless? Okay, well, look at people today that try to get around town. They all use their Google Maps and they're completely oblivious how to get around. I got a better example. I got an even better example than that. Nobody knows people's phone numbers today. You know the phone numbers I remember? My mom's phone number because that's the one that I had since I was a kid. And two of my best friends. I don't, yeah, I don't even know, I don't even know Jessica's phone number. I could not tell you, if my phone broke, I wouldn't be able to get ahold of her. I'd have to go find someone to cell phone and message her. I only know Courtney because that way I get the discounts at grocery store. Yeah, now here, now it's because, look, here's the thing, tools are only, tools are only as good as you use them. The way that you use them determines whether or not a tool is good or bad. These are tools and if you use them to completely outsource the skill of yours, you have now become dependent. Just like I've become dependent on my phone to remember people's phone numbers. Cause when I was a kid, I knew everybody's phone number. I knew all my aunt's phone numbers, my friends, my cousins, everybody's. Just like we don't know where the hell we're going, although I never knew where the hell I was going. I was different than you. I literally have. This is the point I've always brought up with just having Google and search engines and everything, like you, you stop really trying to recall information. That might be, that might be. That's a problem. There might be some truth to that. Well, now in the, like the near IELs and tech guys that would be in support of this would say things like, well, we're outsourcing things that we want outsourced that you don't want to have to think about in the future five, 10 years from now. Sure. But what is an attribute? There's, you know, our dads, right, would say something like, I mean, I remember when my, my washer and dryer first broke down. Fix it yourself. Yeah. And he was just angry at me because I didn't want to go the lengths of trying to figure all that out. Now in his time, when that stuff probably first came on the market, there wasn't even people to go fix those things. You know what I'm saying? Where now it's like, I look at it and go like, wait a second, on my phone, I could have somebody here within 15 minutes they'll fix it for a total of, you know, somewhere between 75 and 125. I make more than that per hour. Why the fuck would I do it? It doesn't even make sense to me. You don't understand what I'm saying. No, you both make really good points, but Justin said something that I want to go back to that I think was also a good point in that. He said, what do we lose? So I'm going to use a very clear example that's very black and white. Let's say we outsourced our ability to walk. Let's say we developed equipment that literally, What do you mean? We already are. You see the scooters and segues. No, no, no, but I mean like it's so, it was so good that walking would be stupid. I'd float everywhere because I have a machine strapped me. Yeah, that could literally happen. I would lose the part of my brain that controls my legs. What else did that connect to? There's downstream effects from that kind of stuff. Your brain's ability to navigate or remember certain things isn't just good to remember that specific thing. Well, and I worry, I'm more of like a freedom guy. Like, what, what, what, why, like, is that freedom? Why, why, for me to be able to recall my own information and remember things like that, you know, alleviates my dependency on something else like telling me things. I can remember a lot better. That's no, that's actually no different than the argument that I'm making with the washer and dryer. It's the critical thinking side of the brain that you're, you're getting rid of, right? So, but, but then the argument again is what, maybe now your time is, is used critical thinking for other things. So it's still being stretched and exercised in that way. Totally. Just not for these things that are mundane. There's a way you could use it to your benefit. Totally, but in the context of this question, which was Fitbits and those types of devices, I think there's far more value and not relying and outsourcing it completely. I think using those to learn your own body because you're always gonna be in your own body. And the way we eat and the way we move is less of me paying attention and looking at things and reading things and more of how I naturally behave. And you'll never learn those skills unless your Fitbit made your food for you. Maybe that would be different. Like where it's, it's producing all your food for you that's got all the perfect macros, but you're still making choices. And I think that that- Well, this is why they say too, that like attention is gonna be like, attention in the future- Attention economy. Is everything, right? Because everything we're creating for ourselves is allowing us to become more distracted and less present. And again, to like Ryan Holiday stillness's key book, like that's gonna be so crucial in the future because, Sal, we're not far off from absolutely scooters and floating things that we won't have to, people will look, it will be like that soon. That's not, we're not that far. You have those, what are those stupid things? Oh, you're still walking? User. Yeah. Right. I mean, so, you know, it will be important that you practice the skill of becoming very present. No matter how you wrap that up, whether we're talking about directions, Fitbit tools, I think that all applies. Becoming very aware and present is gonna become extremely valuable for the skill to be able to do that is gonna be a commodity. It's gonna be very difficult for a lot of people to do in the future. Use your Fitbit and use these devices as training wheels, use them as ways to learn, but then your goal should be to eventually be able to navigate your life and your nutrition, your activity without those things. Apply it yourself. Yeah. And you know what's funny? It makes me think, like, if it was ever like a solar flare that knocks out all the electricity. Again, yeah. Humans will go extinct. I'm so tin foil sometimes. Yeah. I think like, We lose power, we can't even have food, we don't know what to do. I just wanna have like basic skills. Yeah. We'll be, we're sure if we ever have like a world war again, that's how it's gonna go down. We're not gonna use nukes on each other where everybody dies. Turn off people's lights. Yeah, we'll just fuck with everybody. It's like, yeah. Boom, no lights. Let them kill each other. You know what I'm saying? PG&E's already got me there. Anyway, with that, go to mindpumpfree.com and download all of our free books and free resources. You can actually get all of them and they cost you nothing. You can also find the three of us, your favorite podcast host of all time, on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Salon. Adam is at Mind Pump Adam.