 All right today's giveaway is exciting because it's literally the most advanced workout program We have a fact. It's one of the only programs that comes with a warning. This program is called maps PED Performance enhanced design. It's a double split routine. So if you're a workout fanatic, you got good genetics You recover well, you got a good diet you get good sleep This program is extreme, but it can produce extreme results and that's the program I'm giving away for free right now. Here's how you can enter to get free access to maps PED Leave a comment below in the first 24 hours that we drop this episode Subscribe to this channel and then click your notifications on turn that on if you do all those three things and if we like your comment We'll notify you and you'll get free access to maps PED one more thing before we get started with this incredible show We are running a promotion right now on three workout bundles each bundle gives you nine months of planned out workouts nine months of sets and reps and exercises and video demos, okay? Each bundle gives you nine months, but there's three bundles one of them is suitable for you The first one is for beginners the second one is for those of you that are intermediate and the third one is for those of you That are advanced. Okay, so we have a bundle for everybody nine months of programming discounted heavily It's like 70% off the normal price if you're interested head over to maps January calm click on the bundle That's right for you and sign up also if you just want to try one maps program You just want to do one you want to see what all the fuss is about do maps and a bulk It's the flagship program that program by itself is 50% off You can sign up at maps red comm you got to use the code though January 50 for that discount. All right here comes a show The best way to improve functional flexibility is to lift weights. All right. Let's talk about this a little bit I was to find Functional flexibility and how is it different than There's a myth out there that resistance training makes you tight You lose mobility right the the myth of the stiff, you know tight bodybuilder who's got really bad flexibility So I you know what you said Adam is I think it's important. We have to define functional flexibility So regular flexibility is your ability to move through or or be moved through a wide range of motion So if I'm on the floor, let's say And let's say Justin grabs my leg and tests my hamstring flexibility Passively he would bring my leg up and bring it, you know far back or whatever and that would be my my flexibility Oh, yeah functional flexibility is different functional flexibility is flexibility control it that you own Yeah, flexibility that you have strength through so I like to use this example, right? I have a 15 month old son. He's extremely flexible I mean I could bring his feet and put him by his head and twist them and do all kinds But he's got an almost no functional flexibility right because he has no strength Flexibility without control and strength is instability. It's actually one of the The highest risks of injury is being hyper flexible, but also being weak now proper resistance training And I say proper because this is the important thing to understand Trit you train in a very full range of motion and the goal is to increase your ranges of motion through proper mobility training And proper application of exercise, but when you train in those full ranges of motion You improve your flexibility, but you're stronger in it So not only can you know you sit in a squat But you can do it with weight and you can get out of it if you need to very quickly versus just being flexible Without strength, which is totally unstable and again a recipe for for injury the best example of this that I have ever seen in myself that like blew my mind was one of the first times that we hung out with dr. Brink He told me to sit down in a 90 90 position, which you guys have seen me probably do on the YouTube channel a bunch of times and He grabbed my back leg and he took it and he lifted it like the road to like internally rotating I brought your foot up. Yeah, almost to hit your butt. Yeah all the way I like I was looking at it So I'm sitting here in the 90 90 position He brings my heel up and I'm looking at my foot going like holy shit I did not know that I have that much flexibility And then he lets it go and you okay now bring it back up to yourself, and I it's like I You know like a half an inch I could bring it off the ground and that was it so that was flexibility versus That's what I actually own right right So and it just kind of blew my mind that I technically have that flexibility But I've lost all the control and strength usable in that in that range of motion And that's I was like wow and there's an examples of that with every joint right everybody has that But that was the the greatest expression that I'd ever seen someone or had someone show to me How much I was lacking in that area he did the same thing to me and it was strange because I Was same thing he brought my foot way up here, and I looked at it, and I felt detached It was like I was looking at another foot Yeah now to take it a step further Imagine being put in that position and then someone jump on you or you have to get out of that position real quick On your own you will tear your hip injury you will injure your knee you'll injure yourself So and if you you know think about this right imagine somebody stretching your just your pack This is an area that most people don't really think about but imagine bring your arm back as far as you possibly can Or someone bring about and then you have to explode out of that position or move right you wouldn't do it because you know You know instinctively that would tear that would hurt my that's the difference in flexibility and functional flex this is why a lot of You know like if we go back to our Certifications and we look at all the limitations in terms of the degrees of range of motion where they stop you because of safety protocol It like had to throw all that out because like that really wasn't preparing a lot of the athletes I was training for success on the field In fact, it was limiting their abilities substantially in terms of them Because when you're actually moving and aggressively moving on the field and all these different variables and different ways That you're controlling your body you're in pretty pretty crazy angles And you have to be able to know how to navigate and have access To that range of motion in order and be strong in that range of motion in order to thrive as an athlete Yeah, I remember when there were some breakthrough studies that came out that flipped what we thought we knew on its head in regards to warming up in the 80s and I'd say early to mid 90s The way you warmed up before a game or before a competition was you did static stretching You would sit in a hamstring stretch and then hold your quad do a stretch and then do a hip flexor stretch and do all this Static stretching and this was just standard, you know in PE classes how we were warmed up And this is what you would see athletes doing before a competition Then a study came out that showed that static stretching Before competition increases risk increases risk of injury Reduces performance and increases risk of injury and you think to yourself how is this possible like I get looser When I static stretch how am I hurting myself because this is what happens when you stretch a muscle and you hold a stretch The muscle isn't becoming Looser or longer. You're not it's not like a rubber where a rubber is cold and it's not flexible and you warm it up And it gets more elastic. That's not how it works What it literally is is your central nervous system keeps a muscle tight and when you hold a stretch long enough It sends a signal to the CNS tells it to relax and then it kind of loosens its grip on that muscle allowing it to stretch out Further so static stretching temporarily Increases your flexibility in your range of motion by shutting off the CNS a little bit So now you go off on the extra on the field and you run and you're kicking or you're jumping and you move in a new Range of motion you normally wouldn't because your CNS now has allowed that muscle to elongate a little more But you have no strength in that new range of motion boom injuries are more common So they found like stretching the hamstrings static stretching cause more hamstring pulls than when people did nothing at all This was compared to nothing at all Now of course there's a superior way to warm up and that's dynamic and priming which is turning the CNS on It's just a massive difference between passive and active. Yes, which is where you know The active is really where they found the most benefit When you're approaching a lot of these types of like ranges of motion, can I have access to that? Can I control my body to to go in and out of these degrees of angles that are a little bit like further than You know these 90 degrees sort of stops. Yes, and also when you think about everyday life You need You don't need lots of flexibility. You need functional flexibility like to be able to get into the splits It's not really valuable in everyday life But being able to squat down or rotate Well, let's say your kid spills something in the back of the car and you got to turn real fast Or you're walking and you step off a curb or you lose your footing a little bit and you move in a new range of motion But you got to control it and have some connection to that so you don't hurt yourself That's the important kind of flexibility that you need now the super long ranges of motion They can come in value. They can be valuable for certain sports But in those sports you still need like for example, if you're a taekwondo You know, if you practice taekwondo, for example, and you need to do these really high kicks You need that range of motion But that range of motion is worthless if you can't bring your leg up yourself and you can't Control that range of motion. So Static stretching does have a place in improving functional flexibility But it has to be combined with some kind of resistance, but if you compare head to head You know traditional flexibility type exercises and programs and traditional being mostly static stretching to Good full range of motion appropriate resistance training The functional flexibility from resistance training is superior will result in less injuries Will make people feel more stable in their everyday lives It will decrease the the uh, you know pain and every day life every day life more Than just improving uh flexibility. So there's the myth of by the way the reason why you see Some people who do a lot of resistance training who are very tight Because I know people are watching right now saying well, no that's true That's you know part of that is not true because I know bodybuilders and let me tell you I know a guy can't even wipe his own butt. He's so right so tight Part of it is there's muscle gets in the way when you're massive But here's the other part when people train and shorten ranges of motion And which a lot of bodybuilders do that's right when you do that you build strength in a short range of motion Which means it's disproportionate to The range of motion that you that you maybe don't own but that you have So you essentially make yourself tighter in other words If I only do quarter squats and I get really strong with quarter squats I am going to move very tightly because my body's going to know you get outside that quarter squat position You have no strength. You have no stability. So when I say functional flexibility with resistance training I'm referring to Appropriate and full ranges of motion and making that a priority with your training. That's what'll give you that functional Flexible it also build a lot more muscle that way too. That's true All right, you know and you have to I remember when I so I used to I used to be the 90 degree bench press guy That's what we learned in our source Yeah, so for a long time and then I remember Reading and learning how important it was for me to take these joints through full range of motion And then getting to the place where I would do a bench press where I brought like dumbbells all the way down And initially I was weaker. So initially doing that I had to pull back I was able to back then I was doing like 110 pound dumbbells I had to scale all the way back to like 80 pound dumbbells was now my like my new max But it didn't take long for that to catch up And then when I finally got to the place where I was now pressing that same weight that I was pressing before in the Shorten range of motion. I had more muscle that I had built So there's tremendous value besides like health and protecting your joints There's also those that are paying attention that like all I want to do is build this amazing physique Well, you'll actually build a better physique if you take the your body through its fullest range Yeah, there's um, uh, there was a debate Maybe 20 years ago where they would say, you know, maybe partial reps Are more effective true you can't get a full range of motion But because you could load partial reps so much more that offsets The fact that you're not doing a full range of motion and therefore you should be able to build more muscle In fact, there was a whole book that was sold on this and it was about You know lifting in these quarter half ranges of motion, but just maxing out the weight and they tried to sell it No studies actually show even when you do that it doesn't matter Fuller ranges of motion If you compare head to head just build more head to head in long term because you could you could show a study That shows, you know somebody who's training in this light full range of motion And you put them in a small six weeks of a small six week window where you overload You know more than 100 110 percent of what they would normally be doing through full range of motion Absolutely novelty the body is going to adapt it's going to show it's going to build some muscle So that's how they cherry pick stuff like that and to try and you know prove their point But the truth is over an extended period of time, you know training through a full range of motion is going to Benefit you not only health wise, but then also for building muscle speaking of exercise A cool study just came out that kind of confirmed what we've talked about before in the podcast and what Strength athletes have observed in the past So they took a group of men And they broke them up into two groups and they had one group do Eight sets of 10 reps to failure of the bench press One time in the day Then they had the other group do four sets in the morning and four sets in the evening Oh, so they broke it up. They broke it up same amount of volume the same volume everything the same All they did is increased the frequency. So they increased the frequency in training. Here's what they found breaking it up was better lower levels and rates and markers of Of damage faster recovery They saw faster recovery and it pointed to the fact that they would probably build more muscle more strength By doing the same amount of volume just splitting it up with more frequency Now you guys remember those all-day workouts I would experiment with That's exactly what I would notice. It was it's the strangest thing and for people who those are older episodes What I did I have a garage gym. So this is probably This might be challenging for someone has to go to a gym and do this unless you have a whole day of nothing to do But what I did on the weekend is often in the weekend I would be writing content for mine pump which meant I'm at home on my computer anyway And so what I did was is I worked out Every other hour starting at 9 a.m. And I think I finished at like 6 p.m And what I would do is three exercises I would do Three sets of each and I would do like five reps and it was like moderate intensity I did I think I did like squat Bench and row or something like that And I would do it at 9 a.m. And then I do it again at 11 a.m. And so on and it was the strangest thing When I added up the total volume way more volume than I would ever do in a workout It was like a tremendous amount of volume But I did not feel at all like I did tons of volume. I felt good I actually saw myself get stronger within the day. So by the third or fourth workout I was getting stronger. So I noticed my cns was kind of and the and then the following workouts Which went back to more traditional stuff. I actually got some gains and I was like, holy cow This is very interesting. I wish we had the luxury to Do that frequently, you know And spread that out because I've actually I've noticed the same thing and I don't know You know if the component there is that you're teaching your central nervous system Okay, here's the movement that we're we're seeking today and like and it gets better at it And then I stop right before I get like the damage and the fatigue And then I repeat that again and it recognizes that again And so now I'm stronger in that movement, you know Because I I just I found myself getting stronger throughout the day as I spread it out Yes, so I I think it's that I think the big piece though is the damage piece And I that's why I wanted to say that there's there's a challenging piece to what you what you're talking about right now and the challenging piece is that People still think that the where it's at is this Do a ton of damage and then rest and let your body recover And so if you don't if you go into those little mini like what's called micro workouts because they're only probably 20 minutes or less long And they're very moderate to low intensity Where people will be challenged is they will want to apply their intensity in their normal 50 minute in that little 20 minute And you can't you got to just you got it's and why it's deceiving is you'll do it You'll feel like oh that was easy. I really didn't do much And the and what what what you'll see people do is then they'll they'll try and emulate it And then the but then they'll ramp up the intensity Oh, I could do a lot more weight or I could do a few more reps to give you an idea I would not quite as satisfying. Yes. So to give you an idea like squats, um, if I were gonna do five reps Back then I would do about maybe three 15 and that would be in a normal workout, right? I brought the weight down to 255 and I was doing five so just give you an example of that I went lighter But again, I was doing three sets, you know every other hour of that weight and uh, so the volume was just through the roof One of the reasons why I think they see improved recovery overall unless muscle damage overall Is I think that there's this cumulative effect with uh with damage if you don't allow your body to have some recovery in between Whereas damage then starts to cause more damage. So in other words, you're causing these inflammatory markers You're damaging your body and then because you keep going Subsequent damage on top of the damage that you just caused is more damaging essentially But if you do some and then rest because what they did is they did the four sets in the morning, right? weighted four sets in the afternoon That the damage they did the second workout wasn't as bad as it would have been had they done it all together And that's what they're finding and this is how You know a lot of bodybuilders used to train. They used to do double split routines They used to get way better results olympic lifters olympic lifters at the highest level They work out several times a day. They'll do some sets and then they'll come back later do some sets The problem with the bodybuilders though is they they're applying their intensity philosophy in both those workouts though And that's the and they're also hyped up most of them are on anabolic So they still saw the benefit of splitting things out and that I mean that just speaks to your frequency point But I think they're recovery up like artificially I think people listening right now that are going to go try and attempt to do this I think the number one mistake that will be made modern intensity. That's right You're not going to over out in fact I would encourage someone who tries this to lean towards borderline easy Borderline like more like olympic lifting where you're just practicing 35 40 intensity back way off And I bet you see tremendous benefits more so than if you go after those You know four or five workouts in the day and you try and kind of get after it Like you got to resist that temptation of wanting to do it And I think that it's what Justin's saying it's the the practicing of that And then it's also that you're you're minimizing the damage and we we've talked about this before that your body is adapting And it's also recovering if you always apply intensity and that's your main indicator of a good workout Then your body is just trying to recover all the time. It's not yet. It's not adapting and getting stronger where Doing these little micro workouts. I think helps bring back down the intensity naturally By the way, if you want to just get one lift better like you're like I just want to get my bench press better or my pull-ups better Try it with just one exercise. Yeah, every other hour Do a few sets of an exercise with moderate intensity and do it maybe You know, like I said 9 a.m 11 a.m You know one three Five and then maybe you're done or maybe another one at seven if you're feeling okay and watch how much stronger you get Literally not just that day, but the following couple days You'll add like let's say you have struggle with with pull-ups and you can't get past 10 reps Do seven reps every other hour on one day or something like that and then watch what happens It's really a trippy thing to experience. I remember doing it and going This is very it felt so weird like by the third or fourth workout I was stronger than I was with the first workout. It's very strange Katrina loves to work out like this now So this is pretty much for the last two years almost is what her workout has looked like is she takes our programs And she breaks them up in these micro 10 minute increments because of max Because she's got max and so it's like, okay He's got it down. He's taking a nap right now. So I can go get a short little workout right now Oh, he's he's playing with his toys right now. So and he's occupied So I'll go get a couple more exercises and she just breaks it up through the day like that and she loves it She feels like it's less stressful. It doesn't feel like she has to carve out 50 to an hour and he has to be fully entertained for Tara naturally charges up your energy Totally. Yeah, she feels great all day long. It's very easy for her to manage that It's like ever anyone who's had a child that's two years old knows that like Keeping them entertained for 10 minutes realistic keeping them entertained for an hour straight hard a lot harder to do So instead of stressing out that I got to get this hour block. She just goes, okay I'm gonna go do the squats right now and I'll go do the presses later on I do three 15 or 20 minute workout. Yeah, so like that. Yeah, I love that speaking to the kids, ma'am I now I'm not I'm trying not to project into this. He's still a baby But I swear my 15 month old signs are there. He loves like lifting shit. It's the strangest thing He he has this like this walker that he'll run and I'll load it with shit He loves it when I make it heavy. He thinks it's even more fun And then you know what he started doing the other day. He stands there. He looks at me He he picks it up by the handle and he does reps And he just does reps and just looks and I'm looking at him like what are you doing like upright rows? Like why are you doing that? He thinks it's the funniest thing ever So and Jessica will send me videos where he'll like he'll he'll have a toy that you're supposed to squeeze and it squirts out water And he'll squeeze it and then he makes this like a little grit face and he's Like he likes to apply force to things. I'm like, this is so Do I have my little lifting buddy? I don't know man. You might I mean I I didn't really see it coming either Everett's been showing a lot of signs of it too and just on his own, right? I've been Again, I've tried my best to kind of stay stay back and not not put all of my hopes and dreams on top of him and and try and you know push that on him, right? Yeah, I really want it to happen. But so he He signed up for gymnastics and has gone through all this kind of stuff and figuring out his body dude He just started his own thing. He just decided 50 push-ups a night is like his thing 50 on it Yeah, he does 50 raps him out. He's eight. I mean, sorry. He just turned nine. Yes. What grade is that? That's fourth. Yeah, fourth grade. Yeah. Wow. Yeah, that is such a young age to to have that kind of commitment Yeah, and it's crazy and so he got he got like gift cards and stuff for his birthday And he spent it on um This punching bag And so he has like this little punching bag and he just like beats the shit out of it every night Does his push-ups he's shredded. He's like jacked right now and like I'm just like now any idea. What's uh, What's prompting him to do this now like is is it like because I okay fourth grade was my first like, you know Girlfriend, you know, you just kind of hold hands or what that Brad, right? You're interested in you're interested in the opposite sex typically at that at that point, right? Or you're starting to right so I I wonder if he's like part of it is that like he's now kind of getting interested in the opposite sex And so he's wanting I think he wants I think a little bit. I bet it's his older brother But also too he he likes being on top like he's he was really into and he still is really into um Tetherball and so he takes that super seriously and I had to like build him the whole thing outside So he could like, you know keep punching at it and he's like i'm number one right now dad And he's been like calling out all the older kids and now he's like going against the sixth graders and everything And he's like beating the shit out of them and you know, and so that's his thing But he it's funny because he has like serious performance anxiety when it comes to like Performing like so he has a gymnastic competition this weekend and he's just dreading it You know because he just he it has to be like perfect more you or what dude? Is there anything he's not exactly like you or what you know? I was gonna ask you like literally spot on you know, I was gonna ask you Justin because there's a There's definitely a difference between Performing in what you could call what you I guess could label as individual type sports versus team sports Like I would get I get nervous for competition no matter what but I did not like Competing in team sports. I'd rather do individual sports Like I you know wrestling and opposite and there's a lot of people the opposite They don't want to go out on the map by themselves, but they would prefer to go out with their team Right, so I'm wondering if he's because you are a team sport guy. I'm a team sport guy Yeah, and I've been trying to To prod him into like looking into going back to Soccer and basketball baseball He's just like he really loves gymnastics. He's he's kind of like he really likes what's happening with his body He likes like how he has all these new abilities and he can just you know Pop up and do a handstand or you know, he can do like multiple flips on the trampoline and he's they're also They're like they're into the parkour thing too. Yeah, very much. Yeah, that's cool So we'll see. I mean, it's like I'm I'm really trying to like move him in that direction Um, because I know he he'd do really well. He did really well when he played soccer. He's just not like focused on Dominating in terms of like being on a team and I'm like this that's where it's at So let's let's hear the prediction from you since your dad When does when does he catch up to his other his old his older brother? And when does it become like like a serious competitive because they're what nine and twelve, right? Yeah Yeah, so right now it's big. I mean, that's a big difference. Yeah. Yeah I mean right now it's it he's catching up like strength wise That's some sense So when you when you win because it's to me knowing the two of them and kind of their personality is what they're into It's kind of like you could tell the way it's playing out Everett is going to be probably the more jock even though they both like sports ever It's going to be the more aggressive jock And he's the younger brother who's always trying to catch up So there's going to come a time when they get really close to being equal and be competitive My best friend is like has a younger brother who ended up, you know, kind of catching it. It took him till he was a Freshman or sophomore in high school When like we saw his younger and we used to always my the older brother is my best friend And so I always teal him. My little brother's fucking picking on you. So let's do what you do This must be a similar story because I I mean my brother's tears older than me and I totally caught him when I was in junior high So it was junior high junior high like like seventh grade. I just Completely, you know, I could take him Anything besides ping pong, I'll give you ping pong You got me on that one. I really irritated me And then so that was He he usually gets me like like nine out of 10, right and that pisses me off, but um Yeah, I was able to pretty much school and basketball and everything else and uh, all the other physical sports Or physical like demanding ones. Yeah, it's cool. You see your kids. They're just they're just different I mean, I don't I mean, I don't I honestly don't care. I just love I love it when my kids have something that they're Passionate about and I really don't care what they're into I could care less if yeah, sure I like to lift weights and that'll be cool But I can be into almost anything and I don't I just like to see that There's something that that they enjoy and that they're passionate about like I remember my older son When he was doing robotics and they got to a high level and they were competing I would remember I was I would text you guys when I go to these tournaments And there'd be scouts Like college scouts and then they're like there's like tech companies watching these kids And I remember being there like hyped up like oh shit, dude. Come here son You guys got to kick ass dude. That's you know, sysco is watching over there and there's uh google, you know It's just it's just fun. It's fun to see, you know, your kids do stuff But yeah, my my youngest is just it's so weird. He likes to just Push and lift and was he heavy things now. Do you guys have him? Is he in the garage a lot when you and Jessica are working out like what or does he not normally in there when you are A little bit sometimes max is a lot like so max is around that a lot because when we can we throw him in the back of the Truck, that's like the move, right? So we make that like a little playpen and then katrina and I can work out the same time together and max is kind of No, he doesn't like to sit still for like if she puts him in the playpen With toys and works out she'll get maybe 10 minutes. So she can't do a full workout that way So not really which is why This is very interesting to me like If like I said, we have it's not like he's been watching dad like lift weights. No Naturally has it dude. If there's a heavy box anywhere in the house He'll get behind it and he'll try to push it and if it's hilarious if it's against the wall He'll he'll get my attention wants me to move it so I can move it in the floor And then he'll push it and then I'll add stuff to it and then make it heavy as hell And he'll sit there and strain against it and keep trying to push it I'm like, what are you doing? I was telling you that when I saw that those videos and stuff of earlier I was telling you that so my best friend the one I was just talking about his they have a son who's a year and a half almost two years older than mine and They had this idea that because he was into like pushing things very kind of aggressive boy for sure and they they had this long hallway and his my buddy's logic was Before bedtime they would tire him out and fuck it is totally backfired Because and I and I know this from watching what I do with my son There'd be there was a time wasn't that long ago. Maybe like six months ago If you tire him out you have to do it like two or three hours. Yes Right before then you get their adrenaline going because I would like Katrina get mad at me If I would like like one of my favorite things to do with max before he gets ready to go The bath is I because Katrina never lets him run around naked I let him run around naked and he runs in the house and I chase him and stuff like that And we wrestle and we act all stupid, right? So But she gets mad at me less about him being naked and more about you're winding him up It's bath like bath time has been trained as bath time. We're coming down Then we're reading time and then it's bedtime And she's right like the few times that I've done that with him it riles him up And then it's always hard to get him down So my buddy has trained his son to want to push and be aggressive like eight o'clock at night Soon you get a rough house early I think if he could go back and do that all over again No, that's what I would have he would have done it a lot earlier than eight o'clock at night No, because if my boy is going to bed at seven I I'll do it at five It's like four or five and you'll see me and him running around and I'll chase him And he gets me tired man. Sometimes I'm like, damn, dude, I don't want to keep doing this But I know it's you know, it's good for him. So we have a we have a good time with it But we'll see man. I don't know because he's definitely obviously he he doesn't have the same mom as my older kids And my and Jessica is she's not like an athlete or super athlete or anything Mainly because she never tried. Yeah, but she's built like one. She is and she's meso more for sure She's she's a total classic mesomorph, right? And now she never really played any sports But the ones that she attempted because she thought they were cool like she did The silks which is like if you ever watch these performers Well, they climb these freaking pieces of fabric with their hands And then they do the splits and do a bunch of weird shit She got like to expert level in like a year and a half because she traveled with the Cirque de Soleil She she worked for them and she would practice with these and they were all remarking You know talking to her about how amazing she he's got her genetics for sure I look at his muscle bellies and everything. He ain't an ectomorph like I was no no you could tell He's got the mesomorph mom. I keep telling her that she's like shut up. Don't say I'm like no, it's true, dude He's got your genes. This is pretty cool. Yeah, you and I both lucked out like that having Marrying right the second time there for you for sure Get those buff those buff genetics that we wanted. That's pretty funny max is a lot fuller than I was for sure He's a big boy's tall too. Yeah, he's really this is not that tall. He's just kind of you know He's solid all the way around like I was I was very wiry and and thin like yeah I go to pick up your son and I'm like, oh you're heavier than my dad my real dad right the one my biological dad was When he was a freshman, he was 93 pounds So he was tiny. Yeah, he like he was wrestler swimmer tall though No, he was short too. Well, my short it was shorter than I am like right. So he was 510. Yeah, okay So, you know, I'm 6 3 so genetics are weird man Like you're talking about younger brothers. My younger brother is a horse. He's a beast Like in terms of just he just carries muscle and size Like insane. I mean, I wish I had those those no when you see someone like your brother's a perfect example Like this is how much genetics plays rule You have spent your whole life never missing a workout since you were like 15 years old And he's like make me feel terrible He like never he rides a bike like is what he likes to do and then he'll come in the gym And you'll lift as much weight he'll go and he'll work out a little bit and then you know Send me a video like oh, is this a lot? Is this a good amount of weight like you're benching 315 This is a lot. Can you spot me? You remember you guys obviously met my cousin Andy, right? My cousin Andy is I remember when I first like I didn't meet him until I was 20 years old I was managing Hillsdale and he walked up to me and was like, hey, I'm your cousin I didn't even know he's like I'd never met that side of the family and He knew from the last name and I was working there and he was like 16 or 17 years old I looked at him like are you sure bro? Related Reppin like 315 bro, and he was like 16. Like I hadn't even hit that yet before Hey, speaking of genetics, uh, there's a show on uh hbo max called peacemaker with uh, john sena So so did you guys watch you guys didn't you guys are dumb you guys? Yes, you are by the way, you mean dug and I like You know, it's funny. You know how many dms. I've gotten because you guys there's certain like you have nerds that fall That's who you've attracted you guys talk dorks all you guys talk crap about the watch every dm you get I get the same ones you were like, bro, you're so right Tastes is terrible. Listen to me the very last, uh What was the one where they got the it was a dc comics one where they got a bunch of bad guys Right. No justice league. No, it wasn't justice league. It was like the both of those are terrible No, it was they got a bunch of bad guys together to to go fight crime and they pulled them out of jail to do it Anyway, that movie suck. Anyway, it was what is it? Yeah, see we say it's one Another bad. Listen the original one suck the last one was hilarious. Oh, yeah I think the original was okay. The second one was terrible. Anyway, it got great ratings. Okay Brought in tomato great ratings. So anyway He's a character in there who fill out ratings. So anyway, it's a series Based off of his his character and it's the he's like the weirdest kind of like superheroes yet strange It's pure comedy. But anyway, there's some scenes where he's just walking around in his underwear And I told Jessica as we're you know, as he comes on I'm like, you know, that guy's a massive like genetic freak I'm like, you should see videos of those hands are insane when he was a wrestler Yeah, I don't know much of his history. Yeah. Well, oh, dude. He was a he's a beast the guys He's just one of those genetic like if you knew him in high school, you'd be like, okay This guy's going somewhere, right? Yeah. So I was talking to her about it And there's a scene where he's in his underwear walking around and she goes, holy shit I'm like, yeah, dude, that guy I said that's genetics right there. He trains and everything But I said look at the size of his hands like he's just a moose, you know, and his head is like this big It's crazy. Our buddy Craig is like that Craig has got like those like just neck this big around I feel like neck and ankles are like such a good way to like see that like you look at I got these little tiny you wrap my hands around my ankles and you would have made a good supermodel, I think Just walking maybe in that face You got a good I want to make a good chick is that you put heels on those bad boys? We tell you. Oh snap. It's gorgeous Yeah, no, you know, it's funny. My wife has these really long Full calf muscles, but she has small ankles. So it looks good. I told her I always joke with her like I said If you had bigger ankles, you'd have kinkles But because you have small ankles your big ass calves look okay No, you're right. That's if you have the small ankles that go with it then you're winning Then you're doing all right. Anyway, did you guys? Okay, so you ready for this? This is wonderful Did you guys see this study that's making the rounds on? CBD a so so you guys know what CBD is right cannabidiol? Yeah, CBD a is before it gets decarboxylated in other words before you light it and you break off the Whatever part of the bat, you know, whatever the part of the bond CBD a is what you would get in raw hemp. Okay And then there was another form of CBD anyway Wait, where are we at with all these like acronyms because you have like cbc There's different cannabinoids. Yeah Z so the the main the biggest the excuse me the most common or most concentrated cannabinoids are thc and cbd And then there's lots of other cannabinoids and then you could if you heat them up They change a little bit if you eat them they change a little bit versus if you smoke them or whatever anyway Study shows that and this made its round and by the way, this is the second or third study to show this Because there was one earlier Like a year and a half ago that I refer into the covet stuff. Yes. It prevents the covet virus from entering the cell Prevents it prevents it from entering the cell Wow. Yeah. Now this was in vitro So it wasn't an animal or human study, but it makes perfect sense because cannabinoids but in cbd a and cbd you'll find a lot in hemp you'll find more in hemp Then you will in in the marijuana version of because remember hemp there's hemp and then there's marijuana both You know very close marijuana is the one that's illegal hemp is the one that is you know, totally legal or whatever They the cbd and other cannabinoids the reason why they exist is to protect the plant from infections from mold It helps from uv damage and it also prevents bacteria and viral replication So it's got very strong and I've known this for a long time. It's got very potent antiviral properties But now they're showing specifically against coca this application matter in terms of vaping or smoking or ingesting it I would always eat it. It stays in your system longer and and when you smoke something It's almost like you're you're inflaming your lungs and so you kind of negate some of the effects, right? Yeah, but it prevents the covet fucking virus. I've seen I've seen a bunch I mean people have been sending me like crazy like all the articles that are that are coming out right now I'll have to remind me to message Rhett and uh, Adrienne and see if uh, Ned is like blowing up right now. I'm curious I was messaging um, Adam said like last night because we've been talking about gyms and why aren't they on that? Oh, yeah, did he say that they've seen a big surge? Yeah, so well not in california He says in california. He goes everywhere else. He goes, uh, everything's taking off right now He goes california is still lagging behind because we still have you're lagging on everything Yeah, because we have stupid regulations. We don't like to look at new data great great leadership. Yeah, it's awesome Yeah, so he's he but I was reaching out to him talking about that and they're feeling that also So I mean I was telling him I'm like, yeah, we notice right now. It's already starting to happen Like typically january, especially the beginning of january is normally slow. A lot of people think that January is amazing for fitness businesses, but it's the first couple weeks. It's kind of quiet and we have Interesting. We're experiencing. Well, I think that cannabinoid Based products good ones. You know what sucks about the market is that you'll buy a cbd product Or whatever and there you don't know if it's got it in there You don't know if what it has in there or how much it has in there This is why most of them you take you to even notice anything you take it. I don't know. Is it working? Maybe You take like ned for example, which is legit. They have third-party testing you feel it you take it You actually notice a difference, but what I was going to say my point is I think cannabinoid Supplements are going to be one of the most popular wellness and health supplements that we'll see ever I agree because of the broad Application it reduces anxiety helps with sleep. It's got a systemic anti-inflammatory properties It helps with digestion people with gut issues. They'll find you know benefits Like I think it's going to be one of those supplements that you're going to see a lot of people just take just to feel better I also think it's going to be one of those supplements that there's Way more shitty versions of it than there are really good for now I think 80 percent Well, I mean for as long as it falls in the supplement category because there's no regulation There's nobody in there and it's such an easy thing to no, I think the market will wash them out I do I think once people and I know I get messages People are like look, I trust you guys And I've tried cbd products before did nothing for me. I did I got ned now I can feel a difference So I think that the market's going to start washing out all these crappy I don't know about that. I think it's going to take it's going to take a while before You see that happen. I think I think it's I think it's still a too subtle of a supplement to For most people to be able to tell the difference between shitty quality and better. Oh, I don't think it's as subtle as you think I've given it to my grandfather my aunts my parents and They Literally they text me now every week. Do you have any more? Can you give me some more ned? I want more ned helps me my sleep My grandfather So I love that it makes me help sleep so much, you know, whatever Yeah, no, I subtle in this is the fact that you're telling the difference between something that has grown incredibly well And is filtered correctly and isn't pixie dust versus someone who's not like that's where it's going to be difficult Difference between you taking a placebo and real hemp oil. Absolutely, right? So what you're explaining that your family is experiencing is they've got they've never tried Hemp oil before you give them full spectrum great ned and they oh my god, of course that But now give them some product some knockoff brand. That's not very good Or that's like got 50 of the potency and maybe they don't see as much of a difference Or what they'll do is they'll put in there and I've seen this now You'll have a cb cbd product for sleep and there's melatonin in there as well, right exactly Or they'll start doing things like that. I mean, of course they're gonna do that I mean, we see that with with all other supplements I mean the that's why I think pre-work the pre-workout markets the most hilarious to me because The stuff that everybody feels is the stuff that you doesn't really do much Like it's the least amount of benefit caffeine is the stuff that you're that you feel that makes you all tingly And you're like all this is working, you know, it's like okay. They put that niacin, you know, like oh my god I'm sweating. I'm so hot. It's like yeah, yeah, nothing magic is red nothing magical is happening right now They throw that stuff in there. You know what you will feel it the supplement industry has screwed up a lot of potentially good supplements Like I remember ecti sterone ecti sterone real ecti sterone Does work now? I'm not saying it's great for everyone to take it's whatever But it actually does work in a 45 day period. You will build more muscle It's anabolic and you speed up recovery. But when ecti sterone first hit the supplement market There were the vast majority of companies that sold ecti sterone sold garbage So then it lost it lost its its reputation And so for a while everyone's oh ecti sterone doesn't work. It's crap now It's making a comeback Because you know more people are talking about some of those old studies and they're bringing out actual quality stuff But for a while there I would bring it up and people who are in strength sports and stuff are like, oh, I've tried That's garbage. It's like no you never really actually tried it Why don't you think why don't you why aren't we seeing like a surge in that the was it humana for that we messed with like years ago Patented very limited. Oh, is that why yeah very limited. That's that's something different, but that's very limited Oh, I didn't know that I didn't know that it was so you can't so some random supplement company can't pick up humana for No, you have to go through Whoever has the patent for that particular. Oh interesting product because I noticed when we messed with that I felt it. I forgot what that was called. I know that's the brand Effects went away real quick. Yeah, but 30 days. I felt like 30 days and then I wasn't feeling any less for me But but the actual name of what's in there isn't that that's not. Oh, that's the brand name Yeah, maybe doug can find out What it's called, but it was like some it was an extract from fertilized eggs. I believe The dinosaur is no not dinosaur Dinosaur eggs so rare You ever seen how big a dinosaur well that would sell though if you did I'll tell you what I would sell all day long if I was your anabolic if I had no integrity I would sell breast milk 100% breast milk already do bro. I know I would it's already a thing I know I wouldn't sell real breast milk. I would sell a protein powder and I would I would say Uh, we synthetic version or yeah, we we matched the amino acid profile and the all the you know It's identical to breast milk. Yeah Well, then here's your commercial No, you wouldn't you wouldn't do that because you couldn't do that because that's what they've been trying to do that with Baby's formula forever and you know you because you know shit. I'm talking about the average consumer I'm saying if I had no integrity Because hey think of the commercial right, you know, the human baby adds 75 of their muscle mass in the first six months I picture Like this huge super athlete lady, you know like with just like like squeezing it Hey guys you want to build mass ever wonder why you were attracted to boobs your body wants to grow And I'll call it best milk, you know Try best milk So somewhere right now is like I want to buy some No, I seen there was a there was a documentary series on and it wasn't just that one That was one of the episodes and they I know I don't know if it's still a popular thing But it for a minute there it was getting it was getting some traction real breast milk is fascinating Fascinating it's unbelievably fast. It is so weird changes from am to p.m Is why it needs the baby or the sick the baby's a little sick. Oh antibodies boom start producing these Oh, little, you know painkillers or oh if in the p.m There's compounds that help the baby sleep in the am there's compounds that help the baby That's why I don't know they'll be able to replicate it. Yeah, never it's it changes so so readily so strange It's crazy that people there's a lot of people that don't don't realize that a lot of people think that freaking Well, you know why there's a you know why there's a stigma because And this is very hard right first off breastfeeding is hard Because he difficult but second, you know, there's a lot of women they can't either because they have to work And it's just super impossible or they literally can't they don't produce enough milk and I could see why hearing all of this would make them feel bad because especially as a mom You want to do the best but I hate that we don't talk about it because we're we're afraid We're gonna offend somebody who who isn't I mean because it's it's good information I agree You know I'm saying and it's and and some people just don't know Yeah I have family members that have had kids that just just didn't know because they They listened to all the marketing and the marketing tells you that like it's as good as breast milk And so you know and then you then you get to experience the convenience of it And you're like, why should we go through that whole process? That was difficult and hard and stressful It's like let's just give them formula. It's just as good now So it's like well no no and it's not it's not me trying to shame anybody who couldn't But it but educating those that have that option like the because there's a lot of people that have that option That take don't take that option because it's not convenient And I think that for that is the wrong reason in my opinion. Did you know in the 60s and 70s? Uh, when formula became really widespread or whatever The doctors would encourage women to not breastfeed Of course because they probably made money off of it They were told to not breastfeed because this is better for the baby and it's better for you. You know, isn't that crazy? That's crazy. This is why uh, you know, I know Look back in time. Has western medicine ever made mistakes? Yeah, so I don't know. I don't know if we should always question things sometimes Exactly. Hey speaking about some of our sponsors. I got a funny story for you guys I go to get gas. Uh, I had to go fill the car up with gas the other day and I was a little hungry So I went in there I'm looking for snack gas station, right? There's not that much stuff you can pick Beef jerky or nuts. Yeah, so my options. There's this new. There's these jerky trying to get like ho-ho's and ding-dongs and all that garbage Hell no, but I'm like, oh look, there's these meat sticks. So let me try one of these gas station meat sticks Oh So spoiled from paleo valley the meat sticks. I cannot eat any other meat stick They hit such a home run without yeah way different. We haven't seen them in in convenience I feel like that should be like a small company. I know there's small right now But it's just like they would murder it is so much better than Then a lot of those other options that you get there and they're dry. They're Uh, they don't have much flavor in them like I tried a bunch of different it tasted fake and processed Yeah, as I was eating it It's got to be so difficult like a food and beverage company to get into like big stores I would imagine I can't it's yeah, I mean and probably most the companies get big money behind them And I think of paleo valley. I think it's family owned and I think they were bootstrapped I don't think they took on I I don't think I don't know for sure But I don't I I don't know if they've done any rounds of funding at all And so they've just naturally grown and like when you don't have all this muscle behind you It's really tough to get into gas stations cost goes Here's a here's a scary not a scary but a crappy scenario. You're you produce a product You're trying to grow Target right how many how many stores does target have a thousand in the us or something like that? And they come and they're like, hey, we want your product in all of our stores And and you're left with you know that you're you have these warehouses that can only hold this much You can only produce this much and you only have the capital to produce a certain amount You have to say no Or you have to find a way to get money So that's part of their you know when they ask they'll they would ask that right like when you're We had if we have friends right good The good wipes they went into target and they normally will Yeah, how many can you handle, you know, oh, we could probably fill, you know 300 of your stores And so they'll do like a trial like okay Let's see what happens on the shelves and if you can keep up And then if you can we'll scale up to the the next level or whatever But I just think it's more like a like a you know money thing If you don't have the capital to go out and produce that much like The direct to consumer now is like, I mean you're cutting out a lot of all those charges of like retail and everything else You have to let go isn't it wild though that statistic I shared about brick and mortar I thought that was so fascinating. Yeah, that's on the comeback like crazy Yeah, that we just had our largest quarter ever, you know and brick and mortar It's and we're still kind of recovering from pandemic time, too It's not like everybody is I mean I bet you there's more people now Shopping online than there ever were before because of the pandemic and delivery services. Some of the strong businesses got stronger Yeah, so but to think that the brick brick and mortar is still still on the rise like that. It's wild to me No, no, no speaking of of money and stuff. Did you guys hear about the new series that's going to come out in prime? The most expensive series ever produced you guys want to guess what it is. Yeah Well, I know what it is. What it's the new the lord of the rings. Oh, wow. Yeah That more than more than Star Wars the most expensive tv series ever. Well, they well, I mean like Mandalorian Oh, yeah more net. Yeah, so they bought rights. It's like for five seasons. I believe And this is all going to be original content if I'm not mistaken where it's like Tolkien only wrote you know the Hobbit and Lord of the Rings and so this is sort of like So who's writing a decent story? That's a good question Because you brought you I mean I was hard. I was telling Katrina how like, you know We were watching Boba Fett last night and I'm kind of telling her like, you know I like watching it with Justin because he gives me all the all the bad Dave Filoni and Um, what's his name from swingers? I always forget his. Oh, yeah. Yeah. Farvora Masterful job like just because they're you could tell they're super fans and they've they've gone through all of the adjacent books that were not canon And they incorporated the coolest stuff, right? Yeah, like and they keep you in that like a lot of the old school fans like myself that are just like still stuck in like You know episode four through six like that's just where I live So so they kept it there. Oh, so they took one of the writers from Game of Thrones To work aside a couple other writers and developing the new series Okay, look, I tell you guys notice how you guys notice how movies and and series are completely changing now Like we talked about the long form long form concept You know because you can binge now and you go back and watch all of them and you can develop Very money making strategy. You can develop very complex characters. It's it's brilliant You couldn't do it before do you guys notice in movies? How hard it was to make in a likeable evil character because you have an hour or two But now you have a whole series you can make a character be a total Scumbag and also likeable and also empathetic because you could develop the shit out of them Through you know and you and when you build is something like Star Wars or Lord of the Rings You already have millions of fans already and if you stick to the kind of original storyline and just develop character They're all interested. Nobody's not going to be as long as the character is semi interesting I mean I was just watching Boa Fett last night. I don't I'm not ruin it. So teaser alert They that the character the the girl that is like his sidekick like I don't know anything about her I've seen her in the Mandalorian and then you see her now But she's kind of behind the scenes There was a scene like in the last episode where she you know saved his life You could tell she's kind of a badass, but you don't know much this whole last one They they went back, you know, every time he goes in that tank He does flash so he did a whole flashback on how their relationship formed And now I'm all super interested in her character They did that with the the wookie last time the the dude that the dark one Like now I'm all curious about his character like it's so I'm like man When I'm watching it all I'm thinking is like holy shit. There's a whole another huge series There's a whole another huge series. You know what the formula is this is why boba and the Mandalorian did so well Is stop trying to create new shit and cater to the Large, you know crazy audience that they already have just give us more of what we are saying They stick to the original storyline. They just build it. They just build a character The best example of that is karate kid the karate kid the new karate kid. What is it cobra kai? Sucks terrible acting terrible story, but guess who loves it all the karate kid fans I watch all of them because it's always it's a bunch of throwing back to the original karate kid And that so that's why I watch it if they tried to imagine if they tried to create this whole new Story with new characters with the same shitty acting they tried and it all flopped never I would never watch it All right, so check this out. You're watching mind pump. You're obviously interested in your health But you're probably also like the taste of soda who doesn't like soda It's delicious, but it's full of sugar. It's bad for your health Help makes you gain body fat. Just probably shouldn't drink it if you want to be healthy However, there's a company called ollie pop now they make sodas like the ones you grew up drinking as a kid That are very low in calories very low in sugar. Now. Check this out. Here's the best part Ollie pop has compounds within them that help with gut health. No joke. These are sodas that are good for your gut And again very low calories. I believe a can is like 35 calories So the really coolest flavors like root beer strawberry vanilla Orange squeezed cherry vanilla. They're delicious. They're good for you low calories So you can enjoy soda again, even though you're interested in fitness and health Go check them out. Head over to mind pump partners calm Click on ollie pop and then we have a discount code mind pump That'll give you 20 off your first purchase. Go check it out. All right. Here comes the rest of the show Our first caller is helen from colorado helen. What's going on? How can we help you? Hi there gentlemen. Thank you for taking my question Um, there was a little bit of background In a real fitness and life funk in mid 2019 I joined crossfit on the premise that all I needed to do was turn up and the coach would make something happen And it worked at one and a half years later I am in a consistent habit of going to the gym 45 days a week And no longer under duress during this time. I've been on a journey of discovery for strength And I feel like that's my mo so in the last year and a half I've gone from belly knowing what a deadlift is to pulling 300 pounds conventional And then I squatted 245 when I last tested my one right max And most of those gains have come while I've been in a calorie deficit and well, you know crossfit So strength wasn't the main focus Um, so realizing crossfit wasn't the right fit for me I've now moved to a regular gym so that I can really focus on strength and see what I can make happen Um, so I'm regularly working out four to five days a week I'm running a three day lower body two day upper body split Um, and then in terms of nutrition I'm a wee bit fluffy right now So I'm on a cut trying to get around about 10 to 15 pounds I'm on 21 100 calories getting me about one and one and a half pounds a week Um working really well with kind of being flexible and whatever fits my macros Um, so all going good on that part my question Is in 15 months I turn 40 Um with the right training in focus How far can I take my strength training in that time? Could I hit a 400 pound deadlift in 15 months? And what magic can you guys share to help me go on the right track? Yeah, okay, so I have no idea if you can hit a 400 pound deadlift. That's more than Justin. Just so you know But no, I I have no idea if that's where you can go Um, I'm sure there's some potential left there, especially because you train so long with crossfit Which isn't exactly the best type of programming for pure strength You're saying you're doing upper and lower body days powerlifting or strength training tends to focus on lifts not necessarily body parts Um, so if if your number one and then you said you want to get leaner, so we got to pick one right now What's more important to you right now getting leaner or getting stronger? Uh probably leaner first. Um only because I'm not really in a position that I want to do maintenance or bulking calories till I've addressed that And realistic drop 10 pounds in like I don't know six eight weeks Okay, so I'd focus that on that first so go ahead and get leaner and you know Still focus on strength, but don't expect huge strength gains Not in a deficit not a deficit when you're done with getting lean Then I would go in a surplus and I would follow a powerlifting specific. Yeah maps power type program I was just gonna ask do you have maps power lift Helen? I don't all right. We'll send that over to you follow maps power lift In a surplus when you're done with your cut. Um, and you should see some pretty significant progress and changes now We'll say this your lifts are pretty damn strong now Yeah, so adding a hundred pounds to your deadlift is I don't know that's you're looking at, you know a third Uh increase, you know adding an additional third to the total weight that you lift that would be impressive for somebody who's Uh never dead lifted and then begins deadlifting that would still be impressive somebody who has been training Crossfit and deadlifting for years now Uh adding a hundred pounds is now that doesn't mean it's not possible No, no, it's especially with a targeted power lifting routine because you know, there's muscle that's gained But a good power lifting routine is really good at technique getting you good at the lift and in strength Is as much of a skill as it is just muscle So I I that would be the best direction to go. I would say Ellen. Do you practice? mobility Quite frequently. Do you have a ritual around that? Um, I guess what would you mean by mobility? What I mean by that is, um, you know If you're constantly kind of checking in on your joint health and stability and and support So to go through like some of these uh mobility type stretches and things like You know post or even priming before your workouts Uh can make a substantial difference. Also when you're on you're on the this, you know aggressive pursuit of strength uh, you know the last thing you want to do is to um You know get get uh, you know a bad response out of your joints Um, I I know we're not the biggest crossfit fans, but I feel like that's one thing I really have taken away is is I do really good priming. Um, I've had really good I feel like if I'd really good coat in terms of technique and more importantly, I've kind of been very in tune with if I'm not If I'm not feeling it like if occasionally I'll get a tight right hit I back it off and I focus on that before I you know, put the weights back on again Um, and I feel like that a good starting point. Um That I'm whilst I say I'm being aggressive. I'm also being very Smart about it. And then obviously listening to you guys. There's no point lifting if it's not good technique Yeah, awesome. No, you're on the right track. But yeah, the biggest thing I'd say is uh, when you're trying to cut Uh, don't expect your strength to to explode So it's going to be with a surplus with a calorie surplus. So I'd go ahead and cut first There's nothing wrong with that And then go into the surplus and then chase the strength and then follow maps power lift And that'll be the best that'll be your best chance. It'll actually yeah, it'll set you up really nice I actually think that would be a nice little cut to lean out in a deficit And then the surplus with the changing of the programming if you're if you were doing more of a kind of body part Focus program and then you move specifically to a strength base program like power lift, which is the the main lifts Uh, and you're also moving back from a deficit now into a calorie surplus I mean, I I think that's going to set the table for some prs for you for sure Um, I think 400 is a very lofty goal But hey, why not set it up 400 and and you know, we'll be happy if we hit 350, you know I like it and the number for me is pretty Well, it's our it'd be nice to hit but it's more about the process and what could I really get in that time I don't know if I'll ever get there, but it's it's it's fun to dream Are you conventional or sumo lifter conventional? None of the Crap Awesome. Well, no, thanks for calling in Helen. I think you know the advice we gave you give give that a shot I think that's your best bet Thank you so much. Thank you Helen Cheers. Thank you Yeah, I think one of the takeaways here is the conflicting goals that people tend to have Yes, I want to build the most amount of muscle But I'm trying to get shredded or you know, I want to be able to run a marathon in you know under two hours But I also want to be able to you know squat three times by body weight or whatever. So competing goals You're better off going after one unless your goal is to kind of be okay at everything But if you want to do really good at one thing Focus on that one thing and then when you're ready to move out move out and focus on something else You're you're gonna be you're gonna be better off doing it that way that rather than trying to do everything all at once because Pinging the deficit and trying to add a hundred pounds to your deadlift After already getting up to a pretty damn good deadlift. Um, I mean that's gonna be really really hard thing to do Yeah, a 300 pound deadlift is a very impressive deadlift already. So at 30 39 year old woman That's not bad at all. Yeah, I know. I mean honestly, I would be super happy if we added 25 pounds to that in the year I mean 25 pounds to 300. Yeah, so 400 but I like it, you know, you never know though, dude I swear, um, I've worked with people where they were pretty damn strong But they never did a targeted powerlifting program And then they saw huge I mean when we ran I ran our pounds Yeah, I mean mass powerlift was my last like maps program that I I Ran and was consistent with sticking to the program Um, and because I had and why I was so excited about that when we did that I have ever I've never ran like a pure powerlifting program and I saw a big difference from that So I packed on some um some muscle and got strong and a lot of that I think is um, just the practicing of the technique Of it skill more than anything else. I got I don't think I was built the most I definitely wasn't the most muscular. I was I've been more muscular in the past It's just that I don't think I'd ever fall at a program where the the desired outcome was just purely to get stronger in those Four lifts and I'm just going to get better and better and better and it's it's programmed very well Our next caller is steven from north carolina steven. What's happening? How can we help you? Hey, how's it going guys? Good Congratulations on all your hard work. Uh, it's really paying off helping a lot of people. So we appreciate it Um, I'm just going to go ahead and read this question off because I don't want to sound like a blabbering idiot But it mainly revolves around muscle and strength And hypertrophy and the amount of volume that's prescribed in max anabolic Um, so you hear all these other guys like lay norton and brad shone fell to my gizzard tell preach for days and days about How volume is the key for size and strength gains and they all seem to talk about around a 15 to 20 sets per week for any given muscle But when i'm doing max anabolic it seems like the most volume you're ever doing for any one body part in particular is 12 sets And that's assuming that you're doing three days a week Um, and then in some phases like phase one it only has like four sets of pull-ups for the lats but um anyways I ran max anabolic as written about a year or so back and didn't really see any significant strength gains or size gains Um caveat is I was either at maintenance for most of the time or even cutting towards the end of it So i'm not sure if that has something to do with it um With all that being said though, I've been lifting and eating really well for over a year now And I haven't really seen any size or strength gains significantly Um doing any sort of program So i've kind of come to a conclusion that I probably need to do some sort of legitimate slow and steady bulk in order to gain strength and size at this point. Um, but at the end of the day i'm a little worried that um Doing so with a program like max anabolic I won't have enough volume and that just worries me. I don't want to get fat On my first time really trying to bulk Okay, all right So there's a couple other things you added in the question that you wrote into do you mind if I go through them? Yeah, go for yeah, so you said you you realize you have a little bit of body dysmorphia Yeah, potentially. Yes. Okay. Now that that can make um that can make being objective a little bit challenging Okay, now you mentioned not a lot of strength gains, but you were also Cutting your calories. That's common. It's really hard to make strength gains when your calories are low Um, especially an experience lifter. Yeah, especially experience as far as volume is concerned Okay, here's a deal with with volume and here's the challenge that I have with the science-based fitness communicators, although they're far better than the typical fitness influencer They are all about the data and they tend to miss out the context of individual variants because they themselves Often don't train lots of everyday people or if they do train people There's a bit of a bias because they'll train just body builders or or high, you know, performing athletes Volume definitely contributes to hypertrophy, but it's got to be the right volume. What does that mean? Well, it's very different from person to person. So that 15 to 20 sets per week That's true for a lot of people. It's not true for everybody for for a lot of people That's too much volume And the context that you have to look at is your lifestyle The stress that you have your diet your sleep and of course your genetics all play a role and also Let's say you did follow a program that let's say was at 18 sets per week per body part And you were doing great and you did that for years Sometimes dropping volume Gets you better gains when you're stuck to something for so long And the same as you couldn't be true in the opposite where you maybe do low volume and then increase the volume Intensity and frequency and all that stuff. These all play a role And also don't forget with maps and a ball like this trigger sessions. So trigger sessions Are a way to add lots of extra volume. You could do up to three of those a day On your off days. So, you know, essentially what I'm saying is this there's a lot of individual variants You're gonna have to play with things a little a little while, but I'm gonna be quite honest with you The vast majority of people that I've worked with 15 sets is around the top Per week per body part what most people can can take the people that handle more than that tend to be more advanced with better athletic or muscle building genetics Most people are anywhere between nine to 12 sets In my experience and again the context being a normal life and maybe some stress and Not everything else being totally perfect, but the other part I want to focus on is the body dysmorphia side That's going to make it being objective really hard. I know you're worried about Gaining lots of body fat That's going to make it real hard for you to move in the bulk, you know, like to gain weight because You're going to gain a little bit of body fat When you're gaining some muscle, you're not to gain a lot But you're going to gain a little bit of body fat. So the two options I would have for you are if you're, you know In your question you said here, you're about 13 percent body fat You could either cut down to 10 percent and then go on a bulk We're going to bulk now and tell yourself that you won't allow yourself to get above 15 percent body fat or something like that and then measure strength And make that the you know the the main in the reason why I like strength is because body dysmorphia doesn't Doesn't really affect strength. You either get stronger. You don't and you could look in the mirror and judge yourself all you want But if the weight's going up, then you know, you're doing at least most things, right? So that's that's those are the two directions. I would say I would recommend you go So, you know, I have a few things to contribute to this one um I actually do agree with lane and greg and shonefield who you're talking about like uh, as far as volume If you've listened to show long enough You've heard me talk about when I competed one of the single most important things that I tracked To make sure that I was progressing show over show Was a volume and how I manipulated that so But there's a piece that's missing in this conversation that if also if you've been listening for a long time You've heard me say many times which is my goal is always To do the least amount of work to elicit the most amount of change So what I don't like about the messaging that lane is saying and greg and these guys is we're all assuming That everybody is at the same place like what sal was alluding to and what I have found in my experience Is most people um respond very well to less very few people are Consistently training day in day out months and months out year in year out. Yeah, we're good diet. Good sleep Right. And so by me When I start these people off I actually want to do as little as possible to get them to start to see some sort of change that way I have lots of room to increase volume Over time So when I first started to get ready for competing so I competed for two years consistently I I got ready a year before that so three years of being very very focused on Building right and that first year my routine looked very similar to anabolic And it was a very slow process of just trying to build my metabolism up get stronger pack on some muscle And what's cool is if you're following maps Consecutively we wrote them in order with purpose, right? So it goes maps anabolic Maps performance maps aesthetic and then you would move to something like split You know for somebody who's more body body part focus like a competitor And all of those we scale volume in it for you So anabolic is designed to be the the lesser volume program in comparison to performance Aesthetic and then split and then the pinnacle would be ped So yeah, you do want to add volume if you want to keep ice. So what they're saying is not not true But the starting point is really important and finding that for a client Is important that you don't go right to the end if you try if I try to start When not my journey if I started in ped type of volume I might have seen great results for the first month or two because of how much volume's in it But then I would have nowhere to go and scale and I would even argue you would have overtrained I would have I would have and I mean to add to this even to look look let's let's think about this Think this out for a second. Okay adding volume year after year is the way that you get your body to continue to change Okay, that obviously there's some there's a bit of a flaw there because What are you gonna do five in five years or 10 years into training 85 sets per week per body part? It's not always that way. So you can get up to a certain volume You can back down on the volume increase the intensity change the exercise all of a sudden get Well, this is what it this is what it looked like for me. It went anabolic performance aesthetic Split ped for two shows back to anabolic Reset myself again like this and get what's awesome is after I trained that long that consistently scaled volume over time Man when I got back to anabolic and gave myself that adequate rest and brought the volume down I got really strong. So, you know, the that's the one thing I don't like about when guys You know preach this message all the time It's like we're all assuming that you know the millions of people we're all talking to are in the exact same place And again, I'll always hammer this home The goal is to do as little as possible to elicit the most amount of change So I have more tools in my tool belt or toolbox to manipulate later on and yes adding volume and manipulating volume Is one of the single most important things to adding and building size over time But where you start is so important And then the last the last thing I want to say is related to the comment about anabolic 100% the reason why you didn't see much from that is because you're in a maintenance to a deficit on a program where It's about building your metabolism and building strength Running in a maintenance or or in a deficit. You gotta feed the body Yeah, is is I mean the fact that you just maintained would be a success So by running that in a bulk Or at least maintenance surplus is going to be where you want to be in order to see some strength gains in muscle muscle building Did you do the trigger sessions religiously? I did. Yeah three a day. Yeah And sorry you did three a day on your off days No, I did one a day typically do three a day Huge difference huge difference if you do three day versus one a day and make sure you're just okay You're just trying to get a pump. That's all you're trying to do Gotcha the other kind of question I had with regards to that is that just seems to be kind of conflicting with The you know when you want to get better at a lift do it more frequently Advice that you guys often give that's right So I'm wondering how you would incorporate the more frequency into like random lifts like the Pull-ups or bench press like just do a couple sets at like 70 for like half as many reps as you can do Yeah, I think on the trigger session days Think of it this way. Think of it this way, right? So if you have you have volume and frequency and intensity Okay, so the more you train the more often you train the longer you train the less you can train intensely So if you want to practice a lift every single day You're you're gonna maybe have one day where it's decent intensity the rest of the time It's it's literally yeah, but don't forget sal this this if again going back to what I said, uh, right now I mean where I'm sticking to the goal is to build and put muscle and size and strength on right now You know getting good at a lift. Okay. Yes that that matters But we're talking about the vault the conversation right now is about volume and properly scaling that And right now I want to follow maps anabolic to a t because in performance You're going to get more volume and practice and in aesthetic you're going to get even more volume and practice And so I think the message for me is that or for you for me is that Follow it to a t Follow up the right program right after it let the let us do the programming for you where we scale the volume in and Trust the process and do it in a a maintenance to bulk so you can actually build while you do it Sounds good. All right. Thank you guys. Thanks for calling in. Appreciate it. Thanks, David. All right. Take care You know, I want to say this about studies because you're gonna you can pull up lots of studies on exercise Like how what's the best rip range? What are the best set? You know range total volume and intensity And there's a couple things that you want to consider when you look at studies One is that studies are typically 12 to 16 weeks long. So Whatever works best in a 12 to 16 week period doesn't necessarily mean that that's going to work best long term The body does tend to lose its I guess the the how it adapts or reacts to a stimulus Once it's used to that stimulus or changing things up makes a big difference And then here's the other part that's really important if you read the studies and nobody ever does this Look at the participants. It's almost always 10 to 15 college aged males. Okay, so let's let's think of the context here They're young men. So they have typically good testosterone levels. They're probably prime age to build Recover they probably don't have a lot of stress. They're in college They have enough time to obviously enroll in a study. They don't have kids. They're not, you know, worried about all that stuff So that context Matter so 15 to 20 sets for college aged males in a 12 week period That may be true for a majority of those people if you're a 35 year old or 45 year old male or you're a guy with lots of stress or You know, you're a woman or whatever like it changes things quite a bit And like I said, if I took all the clients that I trained and I considered all of them Uh 15 to 20 sets is too much for most people per way It's usually about 9 to 12 is what I would get out of consistent clients to be optimal Our next caller is sarah from Idaho. Hey, sarah. How can we help you? Hey, um, I love your podcast. Thank you. I've been a frequent listener for over a year now Um, just a little history about me. I'm 48 I've been doing crossfit for a couple of years now But working out probably steadily for 15 years just I love weights weights is probably my favorite thing but After doing crossfit for two years I feel like I'm not getting stronger doing the crossfit workouts Monday Wednesday Friday Each workout does have a strength portion but You are only doing one thing such as a deadlift or a bench press or A hand clean, etc. And then the workout of the day usually uses that strength in part of that with a much decreased weight But I want to throw in some weight days maybe on the days that I'm not doing crossfits But I'm not sure about the cross about the programming because some crossfit days we're using multiple muscle sets I don't want to over train, but I want to get stronger I enjoy crossfit. I know you guys sometimes talk badly about it But I like it for the endurance it gives me What would you suggest? I want to I want to be clear on the the crossfit thing because we do we do tend to tease a lot about it Like there's a lot of very positive things That crossfit is brought to the fitness community But your question is the reason why we don't like it because most people have goals Just like you have or have specific things that they want to focus on and That programming is a better way to do it. Yeah, there's a much better approach to Achieve what you're looking for than following a group class, uh, that's very intensity based Um, and that crossfit gets you good at competing in crossfit. Is that what you're trying to do? No, no, I've I've been just competing in the game of life here. So okay, so I mean This is the challenge and I get it by the way, sir I I understand this but it's it's it's I when I meet people who do crossfit in your situation Not people are trying to compete in the sport But rather they're trying to improve their health and fitness and their strength and they come to me And it's almost like I'm talking to somebody that is in a a dysfunctional relationship with a partner It's like they come to me and they're like, hey You know my husband throws dishes at me and calls me names, but stock homes, you know, uh, but yeah We got you know, we're you know, I want to stay with him. So like what it's like, okay I don't know what to tell you. Um, you like my CDs. I don't want to leave those I don't think and I'm gonna, uh, I hope I don't make you uncomfortable, sarah But I'm gonna I'm gonna call you out a little bit. I don't think you like the endurance of crossfit I think you like the fact that you get beat up in your workouts. I think you like the sweat and the pain Am I am I is that the be honest? Is that the deal? I mean, I do like that. I like uh, I like I call myself kind of an endurance ADD person. I don't like to just go out and run I don't like to just go out and bike I like to do something different every time. Yeah, so in because here's why you're you're probably not gaining any more endurance or strength at this point Uh, the crossfit program, that's different from place to place And different with different coaches. Some coaches are good, but generally speaking Um, unless you're gonna compete in an event that that is crossfit There's not a lot of value in comparison to better programmed workouts So if you like endurance, I can give you a program that'll give you better endurance If you like strength, I can give you a program that's going to give you better strength If you like to beat the crap out of yourself. I think you should stick to crossfit So So these are the things that that you want to ask yourself So if you're looking for better stamina and strength and you like that athletic functional aspect And you said you have that endurance ADD, which I get that as well performance all day We're gonna go maps performance or maps strong maps strong or mass performance. You're gonna have fun It's different. It gives you some of those components, but you're gonna improve you're gonna get you're not just gonna have hard workouts You're gonna see your strength go up You're gonna see your your endurance and stamina improve. You're gonna feel good It's not gonna feel like you're teetering on the edge of of overtraining like you may be feeling right now Yeah, honestly mass performance was like our answer to a lot of uh, you know Like it was is actually a good transition for me with a lot of crossfit clients that I used to have Where we would take them through actual functional strength type exercises And I know that's you know, that's a lot of the appeal of it is that you're moving in a lot of different directions You know, it's fun because it's almost like you don't really know what to challenge Yeah, and and you're in a group environment and you kind of feed off of everybody So I totally get you know what they're trying to do with that and they did a masterful job of making it Like a community experience But in terms of like you progressing forward and getting strong, you know, we have to be specific And this is where you know good programming actually changes the all that up for you So it really is just going to revolve around whether or not, you know You're comfortable enough to to step outside And and do something that's you know, maybe uh outside of of that environment. Yeah, sir I'm going to make a deal with you. Okay, you can say you don't have to say yes You can say no If you promise to do what I'm about to tell you to do for at least five weeks What I will give you is I'm going to give you maps performance Maps strong and I'm going to give you maps prime because I want to make sure that you prime properly So that you don't get injuries and maybe correct some imbalances you might have developed Following the crossfit uh programming. Is that a deal? Would you take that deal? I would take that deal. All right done. I'm going to give you all three of those Okay, so I never give away three programs always give away just one So I'm going to give you all three just start with mass performance Okay, do the first five weeks if you don't like it go back to what you were doing before But if you like it stick with mass performance then follow maps strong after that The entire time you're following both make sure you prime properly you'll get that out of maps prime It'll teach you how to do that and I bet you're going to be blown away I bet you're going to be like wow, I didn't know what I was missing the the one tiny thing I think that's great the one tiny thing I want to add Uh because I've also trained a lot of clients that loved crossfit and then I ended up coaching Um is because it it creates this competitive environment and this kind of go-go mentality Make sure you're following the program as laid out, right? So you'll notice that we have tempo in there. We have rest periods built in there And so follow the rest periods as we've programmed them because that's just as important to the exercise part of the programming So and and I in crossfit clients of mine have this tendency to kind of go go go And they're there and they're just want to they want to see how much they can do How fast they can do it and how much they can get out in that time And because I know a lot of it's designed that way where that's not how I want you to train I want you to get adequate rest in certain phases You have shorter rest periods certain phases in our programs You have longer rest periods and the idea is that when you're in that phase you stick to it There's there's science behind why we programmed it that way and you will benefit from it If you if you stay true to it and there'll come a time when you'll be standing there between sets and you'll be like I'm bored or this is easy or you're doing like five things right now Yeah, I could do this now or you do that and you need to fight that urge fight that urge To want to go right back at it just because you feel like you can You need to follow the programming give your body that adequate rest and then go out again That's that's my one thing that I want to advice. Yeah. Okay. Thank you so much there. Is there anything else? Um, you know that that's That's it. I I will definitely try this for five weeks and and we'll see where we get Hell yeah, please check in with us. Check back with us. Let us know what happened. I think I know what you're gonna say But think do do it anyway All right. Thanks. Thanks, Sarah Yeah, the the uh dysfunctional relationship people have Sometimes the crossfit is so funny. You called her out on that. Well, I mean times. Have you heard that? Oh, it's every time Yeah, I want to get stronger and but I like the you know, I like the performance aspects I'm like was your performance improving? We'll know. Okay. What you actually like is the beat-up part of the You know the other thing that we call someone like that is court is all junkies Of course Yeah, they just they're they just love that adrenaline rush and she are kind of alluded to being somebody like this Or she probably needs to kind of get after like that to feel the same thing Which which is why I gave the advice I did because I know that same person Has a real fucking hard time real sitting for 90 seconds before the next set It just feels like an eternity for that person And if she disregards that and goes right into it Then she's gonna lose a lot of the benefits of the program. Otherwise, we're just completely going into like cardio with weights Yeah, and we gotta eliminate that what I've even told people who had a really hard challenge with this as I would say Okay, fine. Here's what we're gonna do then We're gonna follow good programming for resistance training and then on these other days You like that competitive whatever let's find something rock climbing or You know parkour or you know like do something that start a rec league and go speed Yeah, like that where you that that's a part of what you're doing But don't apply it to your exercise programming because then it just becomes all about the pain And you'll get away with that for a certain period of time But at some point your body's gonna rebel now I do want to add something too if she's listening to this Hopefully she like goes back and listens to our response after the call We you gave her performance and strong Which I think is a very smart transition because it's gonna appeal to her the most and it's hopefully we win her over But I would follow that up with maps anabolic, right? So I would like to see her go performance strong and then I would want to take her and hopefully I have In her I know I know what you're doing And so I'm hoping that I win her over in performance and strong like you did like now she trusts us Oh my god. I got stronger. I feel amazing. She's gonna see all these great results Then now now that she has our trust I say, okay now you're gonna follow anabolic And you're gonna have way less volume. You're only gonna train three days a week like you're gonna rest a lot more Just focus on strength or power lift even right? So I'd like her to go to power lift or anabolic So if you're listening and you and you trust the process and you see the great results that you should see if you follow it Go performance go strong and then jump back to anabolic and or power lift direction. That's where I'd go Our next caller is Stephanie from Ontario, Canada Stephanie. What's happening? How can we help you? Uh, so my question is about muscular adaptation for performance Um, I grew up loving long distance running and cycling Since listening to your podcast about two years ago I started to incorporate resistance training into My training so like in high school And university I I was a competitive volleyball player, but I didn't really train in the gym very much I just like ran and biked in the summers when it was Um mild enough to do that So anyways, yeah started resistance training a few years ago and I feel very strong like I feel Good when I do that But I'm just worried Because I signed up for a half ironman this summer. I'm worried that my strength gains will be um Like will be weaker because I'm training for a half marathon and I'm going to be biking like 90 kilometers as well Uh in this race. So yeah, I was just wondering does uh increasing performance in Um, like long distance steady state activities mean that my performance as a volleyball player So like my vertical jump or the power that I get uh from jumping and serving and hitting Will decrease I'm just wondering about yeah, like muscular adaptation. Yeah, good question, Stephanie Okay, so you you played at a regularly high at a decently high level in volleyball, right and you practice pretty Let me ask you a question Let's say you have an athlete that you're coaching who's playing volleyball and they and they practice five days a week And then they go down to practicing one day a week. Are you going to notice a decline in their skill and performance? um I would say I don't know like I think maybe if everyone Else on the team is practicing still five days a week and they only do one Let's say somebody's just training five days a week and they're practicing volleyball And then they stop practicing five days a week and they only practice one day a week I think you can you can expect to see a decline In some performance and skill. That's normal. Okay Yeah, if you're training for an iron man, you're going to improve your skill And your stamina and your performance specific to the iron man And you're probably going to lose some of it In other arenas and depending on what arena we're talking about you'll see more or less, you know gains or losses So for powerlifting you'd see a bigger loss than you would maybe for volleyball But that's expected and there's nothing wrong with that In fact, not only there's nothing wrong with that, but when we're looking at things long term It's great to move from one type of adaptation to another back and forth Whatever strength you lose training for an iron man You'll gain back so fast when you switch your training back to strength training So my advice to someone like you is first off like how important so then so do you think I should start? Oh go ahead. Well, no, go ahead. Go ahead. Ask what you were gonna say Oh, I was gonna say so then do you think like I should do 16 weeks of Iron man training and then right after the iron man I should do Like a jump training like a vertical jump training program I would go specific to iron man training for however long you think you need for the iron man After you're done. I would give yourself a couple weeks of deload. So you're because iron man's pretty half iron man is intense So I give yourself a couple weeks And then I would go specific to train for what you're looking for now You're not going to lose all your performance because you're still running Cycling swimming You're still moving but the skill and the specific Type of strength the specific type of power you may lose a little bit Because you're training more in another direction and again, there's nothing wrong with that So if you really want to perform well for the iron man Focus on the iron man and then when you go back to your other training It'll come back pretty quickly Especially because you have such a good base of that kind of training in the past the one thing that I would add is nutrition so Where this could get? At a hand real quick is what happens sometimes someone will shoot They're not focused on building muscle and we're not focused on like volleyball performance I just want to be good iron man And so it's all about training iron man and we kind of like aren't real and you're burning so many calories So you're not you know, you're not going to put on body fat So you're not really tracking food so much and then your protein intake is really low And you in a deficit a lot of times and that's going to accelerate muscle loss So The one thing that I would add to try and mitigate how much Performance slash strength slash muscle that we're going to lose is make sure you're getting adequate calories and protein especially So, you know, I would be tracking that and making sure I'm hitting my kind of one-to-one your body body weight in protein On a daily basis and then you know, when I know I'm about to go on like a real long run or ride Loading up making sure that I have maybe some liquid calories that I can take before so I've got a good amount Of fuel and energy that my body can utilize Um, though that would be the one thing that I would add to try and um, yeah mitigate how much because it's inevitable Right? We're switching adaptations and focus. You're gonna get Yeah more you're gonna build a more endurance body type not a explosive big strong muscular Body type by doing that. That's okay. And like sal is saying that's gonna bounce right back And it'll bounce back even faster if you do a good job of hanging on to as much of it you can Nutritionally by feeding the body It'll take you that much longer if you just disregard that and just hey, I'm running all time I'm not really worried about food. I can get away with eating kind of whatever I want Which is what happens to people sometimes who do this and then they end up eating 40 grams of protein every day And the body says, oh, we don't need this muscle anymore We're just endurance athletes and so they it pairs down Yeah, I mean the biggest thing to consider is just the competing adaptations So the the more you can go into one versus the other Uh, you know, the more the more efficient your body is gonna Respond to that and actually learn that adaptation going forward So, you know, obviously like endurance versus strength, you know, we're gonna have both of those are going to compete a bit So, you know, you can if you can separate those out and in through periods And like say you're moving then from your your iron man to go back like you'd mentioned more vertical jump or like, you know Appliometric, you know explosive type training, you know, just stay in that Very specific adaptation for a few weeks now. Here's something you can do the whole time Stephanie I think the entire time you should focus on or or add An element of correctional exercise to prevent imbalances or injury or movement Issues that cause you to lose efficiency of movement. So this will be valuable when you're doing the iron man This will be valuable for volleyball or anything else you do. Do you have maps prime pro? I don't know. Okay. I'm gonna make a deal with you Earlier, you said you were a teacher, right? Are you teaching you're teaching a class right now? Okay No, I have a gym class. I'm just on my prep right now. Okay. Are you but you do teach students Yeah, I do teach students. Yeah. All right. If you promise not to give them homework today I'll give you maps prime pro for free. I want to hook everybody up, you know, okay All right, excellent. So we'll send over maps. I'll let them have a break Beautiful and tell hey say sal gave you guys a break sal from my pump from my pump and I'll send you map I'm gonna send maps prime pro to you and you can use that through all of the training no matter what you're doing It'll benefit you no matter what they actually know who you are because I um for they're culminating like their midterm I uh made them listen to one of your podcasts about why everyone should deadlift and write a report on it That's awesome. Well, there you go. You know, I uh one last thing. So we uh, I don't know if you follow Um, uh pj pj f performance paul faber. Yeah, I do. Okay, so I heard you talk about vertical. So I think he's the best in the business So if you if that's a great program, you know, all right, thanks for calling in stuff Okay. Yeah, I'll look into that. So then yeah, just if my goal is overall athleticism Do you think switching between uh endurance and power based training is a good way to go or Or do you think it should be consistently one of them and then just switch up what if you want general overall Then you do a little bit of everything if you want specific then you gotta be more focused Okay, sounds good. All right. Thank you. Okay. Thanks very much. Thank you Let me tell you man. I'm winning those students over. Yeah, no homework for you guys. That's great Yeah, it's it's similar. It's always we get questions like this all the time like how do I prevent my body from It's literally what you're literally asking is How do I prevent my body from adapting in a way that makes it get better at what I'm doing? Yeah, you know, I'm saying so and you and you can't like you got to pick one or the other or be okay with a little bit of all of it Well, I you know, it that's just it is being okay with that you're not going to be the best at the The one thing if you're doing multiple things if you're sending multiple signals to the body It's not going to be the best at that one thing, which I think is totally okay If you're not a professional athlete or maybe it could be like she's competing for Iron Man So I would switch all my focus so I can be do the best I can at that Totally and then when I get back then I and then I get back I'm going to be more focused on probably volleyball because that's what I'm doing And then yeah, I want to throw some endurance in there every once in a while So I don't lose that you know because I like those things But knowing that the more I do in one way the one way or the other It's going to take a little bit from the other one. Totally Look if you like our information head over to mind pump free.com and check out our guides We have guides that can help you with almost any fitness goal You can also find all of us on instagram. So Justin is at mind pump Justin I'm at mind pump sal and adam is at mind pump adam