 Hello, everyone. Welcome to Mind Pump. In the first half of this episode, we talk about how to eat to get jacked for less than $10 a day, ways to quit caffeine without losing your mind, as well as other topics. In the second half of the show, the guys coach four live callers on questions such as, I'm training for a triathlon. What's the best way for me to work out to maximize my performance? I'm trying to hit some new PRs. How should I structure my training to hit my goals? What is the best way to train to have endurance and strength for outdoor activities? And what do you think of Louis Simmons and West Side barbell training? One more thing before we get started, we have a lot of free resources, including a lot of free guides on how to build your butt, how to build muscle, how to lose fat, how to become a better personal trainer. You can find all of this over at mindpumpfree.com. All right. Enjoy the show. There's a huge myth that bulking is expensive. Totally false. In fact, you could get jacked for under $10. I want to hear all about this, Adam. You said, say this. You know, I was thinking about, I've been sick this last week and so, you know, eating a lot of soup. Katrina had just got back from Costco and she was like preparing Max's stuff from the rotisserie chicken took me back to like, you know, when I was a bachelor a little bit myself and I used to live off of hamburger helper and, you know, it's like you, if you buy ground beef in bulk, you go to Costco and you get rotisserie chicken, which they lose money on. That's like $4 for a two pound chicken. Okay. And top ramen noodles or hamburger. And by the way, just, yeah, I just want to make this clear because I know we're going to have some people that are always like, that's not healthy. Listen, if you're rebuttal to eating and hitting your protein intake in order to build muscle or bulk, which is like one of the number one things I hear for people that say they can't do it is because it's so expensive. You can do that for really cheap. You can. And I'm going to give you an assist because you said top ramen. So I'm going to give you an assist here. Like just a bag of rice, dry rice, which has a long shelf life like top ramen, but it's also complex carbs. And I could, we could argue, obviously healthy or whatever. You can have dry, just white rice, beans, bulk ground beef. You could buy chicken, like you said, and frozen vegetables. And you have very inexpensive, healthy, bulking food right there, protein, fats, carbohydrates, everything you need in a very expensive, inexpensive meal. And for the, and for the people that are going to, you know, shit on the health side of it. Listen, if you are lean leaner, more muscular, and, and you balance your, your calories out, you're in a better health position than somebody who over consumes, you know, foods that you would fall in that. You just said a controversial true thing of a huge percentage of the negative health effects that come from food, not all, okay, but a huge percentage simply come from the over consumption of food. Always losing that surplus. That's right. So if you, if you, especially if you're not building muscle, or it's just always there and you're inactive on top of it, if you look at the studies that can, that connect things like sugar, fat or saturated fat or sodium to poor health, what they fail to control for are the fact that those three things, sugar, salt and fat are the key ingredients in making food hyper palatable. So what does that mean? That those people also probably over eight. And there's many studies that show, and I'm not saying this is ideal because you're probably not going to feel great eating this way, but there's many studies that show high sugar diet, that's low calorie people's health improves a high saturated fat diet, low calorie people's health improves. So the calories make the biggest, not all the difference, but the biggest difference. So to kind of back you up a little bit, Adam, like, um, you, you can, you can eat certain foods and if it's within your caloric intake and so long as it doesn't make you feel bad and all that stuff, it doesn't cause obvious issues, you're going to be okay as long as, you know, you don't do it all the time, right? Yeah. I lived off that stuff for my early twenties for sure. Yeah. I did the, uh, the Costco chickens. Like that kept me alive and college that between that and, um, I would get all those burger patties that you could just get from Costco that were just like rows and stacks of them. And I would throw it on, the, uh, George Foreman and George Foreman was, was game changer to get me away from the cafeteria. The cafeteria only provided like carbs and like starchy carbs or that. And it just never gave me sustenance. I love the George Foreman. The thing I hate about it was cleaning it. And then I found something that they don't make anymore called the rocket grill. Did you guys ever hear about this? They use these parchment paper pouches. You'd put your patty in that three times fast. Then you'd grill it and then you have to clean nothing. I was like, this was invented by a dude for sure. I don't like to clean. No, but, but, you know, eating healthy, there's a huge myth that even eating healthy in any way, shape or form is somehow more expensive. And the problem, and I blame our industry for, for promoting this myth because what, what our industry does really well is make exotic things look like they're more important than the foundational things. Like this is healthier because it's, you know, cows that were raised like this, that were fed this particular thing or these plants, which are specific to this region or whatever. So you end up eating quote unquote healthy food, but it's exotic and it's stuff with small markets. And so you're spending a lot more money. It's like shopping at Whole Foods and getting all your stuff there. If you have the resources, you know, to kind of go in that direction. I mean, that's just the smart thing to consider is like up your quality of food, the nutrients that you're intaking, but you know, in terms of like getting it done and being able to like make progress and then also stay relatively healthy, like you can do that on a budget. No problem. Yeah, we actually still, I mean, we're, we, I don't do the hamburger helper and I did actually have top problem. I've never had a hamburger helper, by the way. Is that, is that a seasoning? All it is is a box of noodles with a package of seasoning. And then you add your hamburger. Yeah. And I actually used to do a lot with ground turkey. So like, I would, and that's how I'd like go, I'm actually pretty good bulking. I would put it is actually for a bachelor. It's hella easy. It is so easy to like follow and make and it makes this thing. You've had a girl over for dinner. No, I'm not trying to. Listen, I've been grilling since I was a kid, right? So I can at least grill. So if I was trying to impress you are good, you are good. So if I was trying to impress a girl, when I was, you know, did you see that meme I posted the other day, the typical guy though, who smokes it smokes a chicken. Doug would appreciate the smokes a chicken for eight hours. And then that's it. Like, that's dinner. I was like, it was like, it was a girl who was tweeting something like complaining about dudes that do that. And I'm like, oh, I'm so guilty of that. I'm just like, there's no side. Oh, you're gonna, you're gonna grill today. So she's like, oh, you're cooking dinner, right? And like, all right, here it is. I've been smoking it for six hours or like that. And she's like, any sides? That's not how many times have we had a meal like that? I'll go up to the truck. I love those kinds of meals. That's why that tweet hit good. I was like, oh, yeah, I know there's got to be a lot of guys that can relate to that. You know, what's funny is when I would, when I used to, as a kid, when I used to bulk, because when I learned how to do it properly and I was trying to hit targets, protein, a lot of stuff, because I was trying to hit targets, it was really hard. This is before you could find calories and stuff really easy on places you would eat out. I just, I would make my own food and I would end up, you know, and I wasn't super into like following my budget. I mean, I managed gyms and you know, I lived at home. So I didn't, but I did notice I would spend less money. I'm like, this is weird. Why am I spending, it's because I was buying ground beef, rice, beans, frozen vegetables, that kind of stuff was cheaper than going out to eat. And I was eating more calories and getting more protein. So you guys use a lot of the, like I was saying that I don't use hamburger helper and top wrong with so much, but I do, the rotisserie chicken is a staple in our house. That's how we do a lot of Max's stuff. She just tears it off and then that's his serving is off of the big time saver, especially if you get it, like already pre cooked. Is that similar to a hamburger helper? What is what you get? What would you get? No, not, I'm sorry. You said hamburger helper. Yeah. What's it called? A manwich or whatever. That's similar. Do you remember that? Yeah, that was just in a can and then you'd like put it in there. Oh, I've never even seen that before. I've heard of it. I don't know what it is. It's like a sloppy joe. That's it. Okay. So when I was a kid, I only because I just wanted to be strong. And I remember the commercial like it's a manwich. Like, oh, that's what men eat. Yeah. And my mom refused to buy it. So I had no idea what it was. I didn't even know what that was. That was not. They used to target like single men, you know, like all the time, especially with those like, like pre made, like frozen meals. It looks like a can of dog food. Yeah. I mean, obviously, I know why my mom said no. But as a kid, the advertising worked on me. It is a sloppy joe, isn't it? And I forget what's a sloppy joe is basically just barbecue sauce and then and then the the bone, right? Yeah, it just gets all over you. That's, you know, I, we used to have it when I was a kid, at least for me. Everything, everything it's all over me. A regular state, you guys just see all my clothes, dude. It's just like just stains and like chunks of like debris. I mean, that's just to spill the whole Starbucks. And what was funny about it was we were it was when we were going down to see Bishop Baron, I'll never forget it because I feel all about that. We were already razzing Justin about how he eats and stuff like that. I think we had just came out. We just came from somewhere not long before and then we sit down to have a like a, you know, a coffee or something and sure shit. It's like all over the place. And I'm like, bro, you can't even drink a fucking coffee. I got nervous. I don't know. Put too much pressure. You guys want to hear something super cringy. So I embarrassed, I embarrassed the shit out of myself. So, you know, we've been talking about past episodes like how different you are and how much wise you get as you get older and how 10 years makes a big difference, right? So Facebook has this feature that where they show you like, Oh, you posted this 10 years ago, right? Yeah. Now sometimes I picture my kids like, Oh my God, look when they were so little. Oh, and I get teary every once in a while. It's a stupid post they did 10 years ago. Oh God. I'm like, why did, why did I post that? I'm on Facebook. My family's fun. All I posted. This is the, I'm going to put a show you guys like an ass picking yourself. No. It's just, it's just my arm flexing. Okay. It's just his arm and then, and then, and then underneath the caption, it says boom. It says boom. What am I doing? That's so embarrassing. 10 years. I'm in my 30s. Recognize all your family. I mean, I mean, don't you try now. I mean, the filter I try to look through is like, what am I going to, like, whenever before I post before I do something's like, is this something 10 years from now? Yeah. Yeah. I'm going to look back and be like, was it you, the brother of the Twitter feature where it's like, they give you a certain amount of time now? Oh yeah. Should I post it? Should I not post this? I think that's brilliant. It is a brilliant. I think that's a, is it 30, it's longer than 30 seconds. No, it's 30 seconds. I want to say, yeah, you'll have this like little circle that you can see the time. You still edit it. Yeah. Cause that dude, there's some cringey ones. Sure. You want to say that? Yeah. They should have that on text as well with a breathalyzer. Did you take a Xanax before you did this? Yeah, that should be a question. Or you just a breathalyzer and then it says, all right, now all your texts will have a one minute pause. Yeah. And know whether or not you should send that text. Oh yeah. All right. Today's free program giveaway is Maps Power Lift. Here's how you can win access to that. You want to leave a comment below this video in the first 24 hours that we drop this episode. Make sure you subscribe to this channel and then turn on notifications. And then what we'll do is we'll go through the comments, we'll pick the winner and we'll notify you in the comment section that you got free access to Maps Power Lift. Also we got a sale going on this month. We created three workout bundles. Each one of them gives you up to nine months of planned workout. So nine months of exercise program. Each one is at least $300 off. Huge discount. All right. Go check these three bundles out. All you got to do is click on the link at the top of the description below to find out more or just to sign up. All right. Here comes the show. I got to introduce you guys too. I saw it like today, one of our sponsors is the mobility wall. And this is one of them that I actually was approached a long time ago to try out and he was able to send us like some of the product. And so I had it like installed in my house. I think I posted one video on it, but dude, I love this thing. I think it's so great, especially if you're a coach and like you were like me and you would go into somebody's house that like basically like what it eliminates is it solves a problem of having to put somebody on the ground where you get a lot of pressure on the joints and like your shoulder and elbow. And so you're able to lean into this foam roll that's you know, nodded and everything and has attachments. And you can actually like, you know, really target areas like in the hips and in the shoulders a lot more effectively by putting it in between the door frame. So a lot of people don't maybe people don't know this, but this is a challenge for trainers is when foam rolling can be utilized very effectively in conjunction with mobility work. And it's really, really, it can be really effective at turbo charging or helping you achieve better mobility unlocking movement potential. Yeah. Now the challenge with foam rolling is exactly what Justin, what you said, which is getting on the floor, getting in the right positions. And for a lot of people, it's too much pressure at first. They can't get into position. You still have to lift yourself up like off the ground. So a lot of my clients didn't have the strength to do that really if it's an elderly client or somebody's really decondition. So this is a great alternative to that. It's super easy. Like when I install it, literally all you got to do is like kind of twist it so it like pushes into the wall a little more tightly. It even has an attachment for the for like a little ball. Yeah, that's cool. A little ball attachment. Do you have an extra one here? Because I'm going to bring one to my dad. We do. We do. We have an extra one. Only have an app that goes with it too. Yeah. So there's the exercises all go with it and also to like, so they now have an attachment working for a squat rack, like you can literally put it like in between the squat rack. So if you don't have to like move and so you could do all your work out and then also have it right there. Oh, so you could boom and yeah, that's clever. So that's actually very smart. Yeah, I thought that was pretty. So okay, you I knew when this got sent to us, I'm like, if all the people just know, be the one to probably take this. Is it sturdy enough? Yeah, that's what I was going to ask. Like, can you really lean into it and so that because that would be my concern. It's real surprising. And I saw actually to the, you know, how they have those pull up apparatuses that go in between the door. So now they're adopting this technology that pushes into the door more because it's even more secure, I swear. Because the other one, a lot of times you would sometimes it would get on the molding and it would start pulling and ripping it off. It has doesn't affect it like that at all. It just really smashes into the side. Well, I just also saw that it's got two lips on the other side. So if you're afraid of pushing against it, you go on that side. Yeah. And then you're not going to it's super sturdy. Well, that's very new partner. Yes. So check them out. Justin, I got I read this article today. I thought Justin's gonna love this article. Okay. So it it the scientists have been kind of they debate like what's going on? Why does it why haven't we been contacted by aliens? Why haven't we been able to find aliens? Like, you know, is life that rare? Like what's the deal? And so there's several theories as to why we have yet to be contacted or meet aliens because they live among us. Well, so here's come on, man. Well, Justin, we're not trying to tell the truth. I want to tell everybody other theories. Alright, what are the theories? So here's the first theory and then I'm going to go through these and then you guys let me know which one you think sounds the best. So first one is the zoo theory. The zoo aliens see us as an attraction in their little zoo, essentially, and we could be part of a type of a nature preserve that has been set off limits. So free to grow unperturbed by intelligent life, kind of like we do with like to come visit, pet us, you know, like sanction natural, you know, like, oh, we got to save the elephants or whatever. So nobody can build it. Yeah. So there's that. Okay. The next one is called the great filter theory, which is that other intelligent life died in mass extinctions. And we're most definitely the next ones. Cool. Next one is the self imposed quarantine theory. This is the opposite of the zoo theory. Aliens have the potential of being dangerous. So they may have collectively decided to stay the hell at home and not draw attention to themselves. So it's for their own safety. Another one is the rare earth theory. We are extremely special and unique. And we are simply the only intelligent life that there is in the universe. And then the last one is the narcissist earth people. Yeah. And the last one is the great silence theory. Aliens have a really big and obnoxious ego that makes them believe they are too intelligent. And we aren't worth their time. So which, which one is the last one? We're just like ants. Yeah. Why would we say compared to them? I, you know, I kind of believe in the rare earth theory. I think the universe is so big and expansive and the conditions required for life are relatively rare enough that we just haven't run into anybody or nobody's run into us. That's I'd like to think there's like an intergalactic federation already that we didn't know about that has these rules that you can only visit and pass, you know, every now and then and you can't be visible. Otherwise that's, you know, an infraction and then you're going to get in trouble for that on your home planet. You know, so there's like rules and regulations on how they, they travel, you know, in and out or protected. Yeah. It's more like Star Trek. Yeah. Like these, these, these animals only live on one planet. They're in indeed. We have to let them grow and get to the point where they're going to self implode and then we intervene. Cause that's why they're always watching us when we get, you know, further along with like the atom bomb and nuclear energy. Have you heard that? By the way, every time we do like a technological breakthrough that could potentially destroy us, there's more UFO sightings. Yeah. UFO sightings, mothman. I mean, let's get crazy. Wow, wow. Slow down, bro. One thing at a time. One consumer CSI free bro. I can't take them all at once. I'm just saying. Didn't some just, is this this new reading or the reading you're doing right now, is it promoted? Didn't something just come out in the news? Like somebody, was it in Russia or something that shot down a UFO or something shot out or what? Oh, I did see that. Yeah. I figured one of you guys. I don't know. What? Yeah. That just came out. Just came out this week. UFO stuff is like way, is like, feels like it's more and more stuff coming out and then more UFO stuff from the government's coming out. We're like, oh yeah, we know. We'll think about how rapidly we're changing now like with technology and like on the brink of AI and like you know, I again to to the point of like once we Once we reach a level of intelligence in terms of like the technology like for self-destruction I feel like maybe if that theory goes like then they're gonna be more visible. I am I'm still and I know probably and I apologize for the audience that doesn't care about this stuff because I This is the unfortunate truth about this show because it is just ourselves and what we thought. I'm so fascinated by the chat GPT thing right now that that's all I talk about because it's hard to think about it It is hard not to think about it. Did you guys see the post that Alex from Ozy just did to compare? Yeah, you see it does. Mm-hmm. Yeah, so he did this. He did a comparison. That's very I think it's very very Chat GPT won and and I well, it's not it. He'd say it's a fact It's like how much the he showed a mathematical comparison of how much more is being put into chat GPT 2 In comparison to one for so for all the critics out there that are just like oh GPT 1 is oh, it's not this It's not gonna replace people and it's not gonna be able to this and that and the and it's like Yeah, but when you look at where they're at a version 1 and where version 2 is already supposed to look like like I mean version 10 is gonna be like Unbelievable the capabilities of this and this is knocking on our door. It is here So you 100 look at look at the first Look at the very first websites and then what they look like five years later or ten years later, right? That's a massive difference. This is Improving at a far faster more accelerated rate. So I think that we're gonna reach We're close. I don't know how close we are But we're getting to the point where the the chat GPT is gonna start solving its own problems And then didn't they say this latest version like you could give it just like a single word prompt And they could write like a 60-page novel. Yeah, like something crazy. So that's okay So in the all in polls are trying to ban it right now Yeah, so in the only in the all-in podcast they all went around and we're talking about what they're they're most excited about in Trends and media media stuff for this year. They all went around and talked about new shows like Doom part two is coming out and like until got to Friedberg the science guys with that and he's like I'm most excited for what we're gonna see from AI this year. He goes this year We will we will see a novel written by AI and we will see a movie created by AI And he goes so I'm unbelievably interested in to see what that looks like and how much we like it or not so I made it okay, I'm gonna make a prediction right now because because figuring out how to get people to Because we humans know this okay marketers know this there's a formula how to get eyes how to get views how to get interests How to trigger excitement and all that stuff, right? So AI will be able to do it better at some point and we'll be able to create content and entertainment that will blow away Yeah, anything that humans can create. So I think in the future It's gonna be marketable for people to start marketing entertainment and content as organic Yeah, like this like this like mine pump Made by four organic men Biologically, you know mass So it's gonna be a marketing the reason why I wanted to bring this up is actually and I think we kind of talked about it a Little bit on the on the show before like what are what are the challenges that you guys see as they run And this they got into a really good discussion and they didn't get a finish They're like we should do a whole episode around this and bring somebody on But I think we were already leaning towards this where this is gonna get interesting is the the copyright and patent and like so you gotta understand that the AI is Using real people's stuff and content to create its own original content, right? Like that's it instantly scours the entire Internet and it pulled like the artist It pulls from authors it pulls from also that to then aggregate all this data to put out the best version or perfect whatever right So how are you gonna protect these people that create that these creators that create this content or how are they gonna be entitled? So let's say it makes a amazing movie and it's like totally reflects like say AI Utilizes and these are just told arbitrary number like 60% of Quentin Tarantino's type of writing To make this style and then and then of course the other 40s So current copyright laws are designed for humans meaning I can read books and I can watch movies Yeah, we don't have any use that as inspiration to create my own AI on the other hand is gonna be totally different. So current copyright laws won't touch AI because AI is gonna create content that Will skirt around that's what so what's interesting about this conversation is that we don't have anything in place yet I feel like what they're gonna try to do is pass legislation going fast for that Yeah, they're gonna say something like if AI is going to go and read my content. It has to pay this much or it has to pay this Fee or something like that. They're gonna try and create bear. Okay, so that was that's a very logical thought But also unrealistic because it scours millions of things to aggregate that So it literally could be this like and I use it an arbitrary number like 40 or 60% of Quentin Tarantino But the more realistic thing is that it took four million different authors Or you know and and took a fraction of all the best of all of theirs to aggregate this And so what do you how are you gonna divide up what you're entitled to? Well, so I'm gonna take it a step further Let's say they do effectively create legislation, which I don't see how I have no idea what that would look like I don't have a grasp of what that would look like, but let's say they did what's to say that you can't have access to Chat GBT 15 or whatever and it just creates movies for you It doesn't need to create movies for masses for sale it though It's so it would copyright lies don't matter because it's not selling it to anybody It's just me going to my my AI entertain me correct And it can do it instantly. Well, that's where I agree again That's a very good point like that's where it will not get stopped and it will disrupt no matter What you have your own personal entertainment for personal entertainment what it probably and that's a I bet you that's a good speculation It probably we will probably write some sort of legislation that keeps it from people profiting off of Original creators work, but for the average consumer to crush the industry because yeah Initially, you're gonna have to prompt like I like this actor. I like this type of movie I like and you kind of go through a laundry list of things and then it will just know like You know based off of what it gathers up like okay. He likes this so I'm gonna put this together now I so initially I think that's what'll happen Well, you're gonna enter in your favorite movies. It'll scour your search till learns you it'll scour your it'll learn you I think the next level because we can do this currently with technology except it's super expensive and time-intensive whatever But we can measure things like pupil dilation skin temperature changes your pulse could be so on your gaze You know And it's not a crazy thing to say that we could potentially have AI that will create content Perfectly based on your physiological responses It won't even need to know what you like because it'll know what you like and it's gonna make something and then the next thing It's gonna make it's gonna hit that button. You're like, this is the best Movie I've ever seen. I mean this is the argument I was getting what you just like yesterday or day before and he's just like and I was like listen man I I don't know about you, but I'm I'm already thinking like the potential of it replacing us whether that's realistic in the next year or ten years or not my mind is there now because You to your point right there. How fast it can start to we have the we already have that technology Yeah, we already have the technology for to measure all those things So if we have those data points and we into those it already has an incredible starting point And then like you said it can start to morph to how you're reacting to the current Did you guys ever see that show? I think I showed you that show of like new technology and stuff where it had like will I am getting scanned Into the computer never watched it. Yeah, so he created an avatar look exactly like him facial Man like mannerisms like the way that he answered questions the way he vocally like said and added Inflection and all that kind of stuff. And so they they tried to gather as much data as possible on him and to where the point like he has a Social media account just based off of his AI version of himself So, you know, my speculation would be like maybe there's gonna be places where you could literally scan yourself and then create like this Like avatar version of you and then eventually keep feeding the data and then the AI could Potentially you put that person to work I haven't decided if we are at the greatest advantage or disadvantage personally us because we've put so much Content out into the ether but it just scours that that it just that we already it has so much information on you Are the three of us? Oh, yeah, because we've shared so much creates three Yeah, so that's what that was what I was trying to say to Doug It's just like We are more vulnerable than a brand new three guys that are trying to start a business and they're creating as they go We've been inputting data for the last eight years about us personally and structurally with the business That it could learn us and learn our business better and faster than it could somebody who's starting a business We're just gonna have to have people that want organic Content, you know, I mean it's organic. Well, I mean, I think I think what you said off-air was actually really important and smart And it's interesting because it aligns with like how we built this business our goals for 2023 And that was building this loyalty with an audience before we even ever tried to make money or monetize Yeah, and so getting back to those roots of Continuing to pour more value pour more of ourselves into our community and so that there is this loyalty of yeah I know I can go get it cheaper. Yeah, I know I can go get it like this But I have a loyalty to this human who's provided this for me. So that was always true I just didn't know what happened so quickly because if you look at the power of just the internet, right? So now you have access to all the information the world and what that's what that does and if you look at markets This tends to be the direction it starts out very decentralized Then it becomes centralized as you get these big corporations that purchase Smaller ones and then it becomes very decentralized again, and I think this is the most decentralized Disruptive type technology we've ever seen because you're gonna create your own content your own entertainment for you personally And it's not gonna be for everybody. So it's gonna be interesting to figure out how Companies and corporations are gonna capitalize on that when it's gonna be so decentralized But it's gonna be so personalized like You know it's something so perfectly personalized for you like other people might not like it nearly but but that's okay You don't care right because your AI created it just for you. So I don't know it's gonna be very interesting to see what that looks like You'll eat bugs and you'll like it I mean I try and keep a more Optimistic attitude about it and I mean obviously we're we're talking about ways that we adopt it and we utilize it as a tool Within the business and stuff, and I think that's obviously the first step in this I'm not like trying to scare anybody, but if you I don't know if you if you if you're sleeping on this and think It's not a big deal. I think you're I think you're crazy because I can't I can't remember The last thing that I was like whoa, this could yeah, this could read absolutely disruptive Yeah, I mean like the internet like the internet for us and at least in our lifetime and generation was probably the closest thing To this and I actually had the industrial revolution, which was very disruptive You had the technological revolution which we're still in which there's been points that have been very disruptive the internet I'll give you and this is a silly personal example when I first left the Managing gyms one of the businesses I considered opening so I laughed with the intention of starting my own business One of the ones I considered was a supplement store Everybody knows my complicated relationship with supplements and I'm like I want to open up a supplement store But this was right around the time I don't remember what year it was 2000-2001 were online supplement sales were starting to crush and I saw how disruptive it was I said You know what it's gonna be no one's gonna want to it's gonna be so unprofitable To have a supplement store nobody's gonna buy supplements from the store when you can buy them online Yeah, and so I ended up not doing it So that's one silly example because before that where'd you buy your supplements? You had your local supplement store or whatever so very disruptive So there's gonna be a lot of jobs that are just not gonna exist But then maybe potentially a lot of new ones that we can't even imagine But I don't know with something that can do so much It's funny because I you know it's thrown back because like I didn't have power and I was like trapped in my house and all that stuff and then You know got my generator working again and and we didn't have any kind of internet or streaming available So I was like what the hell what am I gonna do and then you realize like oh, yeah, I have like DVDs Yeah, I'm like three of them left. I remember I get rid of all of them I'm not easy stupid things again you know they throw them like frisbees and there was like literally just I have Star Wars like the whole you know the trilogy and then I have like the matrix and that was like I have to keep those Just because yeah, you know for you stout just so I watched that that was it though I was like man like they're so irrelevant. Well, so I'm leaving I'm going through the same thing only it's not because my powers out because we moved and the we couldn't get an appointment Sooner than two weeks from now to get our internet So I'm I'm barely in the beginning of these these two weeks and it's been really interesting You know, I've already gotten over the like the entertainment thing that you just dealt with like I've already accepted like well I just you know, I'm gonna read or I'm gonna talk to Katrina and we're just do other things that are probably really More that right something so I've already accepted that where I'm actually trippin out in is just man How much we've become dependent on that and just daily communication work and things like that like it's already been a quite the hurdle Like I can't even I can't even text very well because the the iPhone runs off of the Wi-Fi a lot of time to do the iPhone Messages back and forth and so that's delayed somebody can't send me any sort of a file You know so if I like download something You didn't get any adjustments naked pictures. No, none of the naked pictures came through But I mean I had a I had a call that I had I got another one today And so I'm like I kind of hang around here just so I could do I'm just like man It's it's funny how quickly we had we adopt new technology, right? It's like you're resistant for a while Then you see it then you start to use it and then you become dependent on it And so that's where I see something like this is like you can try and ignore it all you want Right now and maybe you're a late adopter with that but eventually everybody will adopt it and then it'll be interesting And kind of scary when you think about becoming dependent on AI look you take modern part a modern person You throw them in the woods. They're dead. They're dead in a week Okay, that's what's gonna be like when you don't have your AI machine and it turns off. You're like, uh, I don't know Yeah, didn't you say that? Jordan Peterson predicted that like all he said he said a good chunk of university is gonna go bankrupt Yeah, how close how soon of a time did he say five years? Six or sixty million jobs would be yeah, you know upper grabs I mean he told it to I don't remember exactly what he did But it was a very complicated thesis He prompted it to write in a particular style and he says it spit it out and he goes and I don't think I could have Done it any better. Yeah, that was his exact words. Yeah, I heard him talk about that You know that's really that's really crazy. I'm gonna change gears There was a great article that Jackie sent us about the rarest type of employees And I thought it was interesting, especially I think I think you're gonna like this Adam because good Cuz I didn't get to read it so as I'm reading it as I'm reading it I'm like, huh some things occurring to me So I want to see if this happens to you as well So the title of this article is the eight rarest types of employees and they simply outperform Everyone else and this is it from a career expert. So the first one is the innovator So this is someone who sees unique opportunities for innovation the more complicated or problem is the more excited they get They're the first one to ask like what if we tried doing this another way the next Employee that's rare. That's also outperforms other is the leader So this is person who has what it takes to motivate and lead people They tend to solve problems and oversee complex plans. They have a clear mission that unites the team Then there's the maverick. This is obviously somebody that goes off the path Is an outsider with a different perspective? Then you have the engineer somebody likes to fiddle with objects ideas or processes to see if they can make them better They criticize things if they're not good enough or efficient enough, then there's the expert So this is the person who's like the special topic is their passion They're they like to make an important contribution to their field as an expert then there's a target marketer They understand their target audience always come up with new ideas the elite This is someone who's just among the top tier and their line of work And they're sought after because of their connections and the last one is the cause This is a person that feels confident hopeful that they can change the world They're empathetic they react emotionally when they see unfairness and suffering they feel they they're trustworthy reliable and always willing to help out You know what you just described Well, you just described the four of all for all of our trades if you were to go back through that list Then you could you could attach one of those traits to each each one of us for sure Well, as I was reading it. I was thinking to myself like this just explained this just kind of explain What a excellent entrepreneur would have to possess or have to hire and work for yeah, you know Yeah, I think I so I think it's a good point an excellent entrepreneur has bits of all that I think a very successful company has individuals that are specialized in each of those which is what I sell in one of those Like yeah, what I what I heard when you were going through that is like, you know Sure, all of us have bits of all of it's someone this person's better. Yeah, there's like, you know One of us. It's like, oh, that's definitely dog or oh, that's definitely Justin Oh, that's definitely sound like I see that when I when I hear a list like that, which I think when you talk about Scaling something that's important. Like if you just want to be a good successful entrepreneur Having a bit of all that stuff. I think is is a obviously I said I think you'd want to hire some of that because you're gonna need Specially where you're deficient a bit if you go and cross-reference that, you know, like somebody that might, you know Possess that it'd be like great to have that bring him into the total You know why that's a neat conversation is because it's not human nature for us to do that. It's actually more More common for us to go look for ourselves. Yes, you know, so like this Years to kind of piece that together as you can see value in your good trade Well, and you were probably successful That's why you're in a leadership role or you're hiring or you're bringing people on If you're hiring and bring people on like you've you're already at a role, right? That you're you're leading now whether it's one people one person or multiple and so then you think oh I'm successful at this. I did well. So let me look for the attributes that That I find in myself and these people and it's actually not a good strategy And so and it kind of works Which I think that's why I did it for so many years because I would find one or two You know trainers that were like me and I was like, oh together we're really good But then I was I was always struggling and I was always feeling like I was filling holes and gaps And I felt like I had to carry so much to load wasn't till many years later Then I start to look at it more like a like a football team where I'm like looking for specific attributes in people and I'd be an accepting like that my wide receiver It would be a terrible running back But that's hard when you're like imagine hiring a trainer and going like I'm just gonna accept This trainer sucks at this even though that's an important attribute to being a great trainer That's okay. I'm building a team. Yep I don't I don't need they they just need to be good for these things because I need that type of trainer for these types of clients, right? I didn't figure that out till I was I think 23-24 when I first I think when I first Opened like like full-on open my first business and I looked for a business partner That was organized and an integrator because those are two massive weaknesses of mine And that it took me that long to figure it out and I consider I had been Managing Jim since the you know since 19 so it's like four or five years of doing exactly what you said Adam Like hiring people just like me and then burning everybody out That's where I was like I need somebody who can do these things that I suck, you know, I suck really bad at Go ahead. I know you I'm just thinking about something. I I shared with you and you said you seen already I don't think Justin had saw it, but did you see the I forget what it's called It's it's it's called a paradox a certain type. Oh Pareto principle. What is it called? Is it the Pareto principle? Is that what it's called? I don't remember 20. No, no, no, not the 80 20. Okay This was what Chris Williamson said. I think on Joe Rogan show when he was on there He talked about where if like so he gave an example of if something is less than a mile away Oh, I'm sorry. We lean towards walking. That's right If something is two miles or further away we make the decision to to drive in the car And he was explaining that on how we really numb kind of yes Yes, and how how how often we get stuck in that place assumes and the beta paradox and that we would actually be beta paradox beta pair that we'd actually be better off in a worse circumstance because the worst Circumstance would more likely to get out of it I mean, I can totally relate to this and I say this when I talk back when I get questions on interviews of like my my career path and stuff when I talk about My last four years at 24-hour fitness I talk about them as almost like four wasted years I was like there was four years there where I I knew I probably should leave but it sucks so bad that you that's right It didn't suck bad enough for me to to make the decision and then of course making that decision was scary Hard I was definitely challenged without the gates But then ultimately led to the bet one of the best decisions I ever made in my life And it's like how many people are stuck in that place whether it be because it's not bad enough to force them out Right. Yeah, I think of job. I think of health. I think of a lot of relationships relationships This applies to a lot of aspects in our life where it's like, you know, it's it could be so much better for you But you are okay with how comfortable it is and it and ironically you would you would it would better serve you If it was shittier, you know, they make you take action. You know what they call that in sports. All right Here we go. I'm gonna try this It's like playing to not lose versus playing to win You're afraid of losing what you got right? You're afraid of losing what you got so you're in this Crappy relationship. You don't like the person. You're unhappy, but it's not so bad, right? They're okay They don't cheat on me. They're consistent or whatever or so. Whatever. We'll just stick it out Versus and so you're like do I leave and kind of lose this consistency? And then take this big risk versus I'm with this totally horrible shitty person. I got a bound What do you think those signs are so if you're somebody who's trying to like assess like am I one of these people or am I in This situation currently in my job or my relationship or my relationship with myself as far as my health Like what do you think are the signs that like you're stuck in that middle paradox? Like you're not where you need you need to you need to push yourself to Assume or think it's worse to take action and not stay in that place Like what are what are some of those signs you think I lack of growth? Maybe I would say like like you feel stagnant lack of progress, you know Because I feel like they can apply to both the job They can apply to your relationship. It could apply to your health like so like a consistent by the way taking action Doesn't necessarily mean that you divorce or leave. Yeah, I mean that you improve the situation Yeah, you at least you know, you know, you know what I think okay to that point Don't go tie it back to my four years where I should I shouldn't say I wasted it What happened in the beginning of those four years? I started to take action on personal growth That was when I started reading so you did take action So but I didn't take action like I should have left and also took that action But I started to at least take action on personal growth Which I which ended up leading to me leaving building the confidence for me to go like, you know, I need to go So you did take action kind of yeah, you've been hard on yourself. Yeah, that was the right action Yeah, I mean, I think that's what it led to that when you when you look back But I don't think I was you know what I this reminds me of people who just complain a lot They complain. Mm-hmm a lot and they complain about lots of a negative outlook And you need a big fact at a certain point It makes me feel like either do something about it or change your frame of mind so that you stop feeling so like Complaining about everything because you could do both things right you could do one of those things You could be in a situation where you're just complaining and you're like and then you lay it all out You're like well, I actually don't want to leave this job. Actually, you know, I guess this job is good So let me just change my outlook instead of being so complaining Let me like learn how to like like what I do or I complain so much. I could bounce I gotta leave it so it's so funny how we don't look at that as as a choice and that we look at it It's like this the situation that I'm in and it's like you actually choose To love or not. It's like I remember when I first figured that out about Relationships and love and the word love and thinking that oh, I'm waiting to fall in love I feel like you have a lot of young people that are waiting to to find this career They're passionate about and so they go from job to job and there's like that one I wasn't passionate about all that and they're waiting to fall in love versus Choosing to love something and along that process learning about yourself And so I feel like that same thing applies in relationships also applies in work I loved shoveling shit and milk and cows making seven dollars an hour Now obviously I didn't stay there and I didn't do that for the rest of my life But I chose to love it was this not hate it That's right I chose I chose to love it while I was doing it and and to learn to look at all the things that I enjoyed from it And and along the way that led me to other things and I think that's so important Then to complain about my situation like oh this sucks. I only make this much. Oh the hours are terrible Oh my feet hurt all these it's like dude if you focus on that that's what you'll get from that Yeah, that makes a huge it makes you know when you learn that a lot at least for me was with when having having kids because What you did before which was fun and exciting is gonna change radically for example This is an easy example Go on like a vacation with your girlfriend or your wife without your kids totally different free a wake up when you want Go here have a great time go with little kids If you don't choose to love the new what new vacation looks like you're gonna fucking hate it You're gonna hate it cuz got little kids gonna wake up anyway. You gotta get ready. We can't eat there Structured you gotta keep busy. Yeah, you gotta keep moving out of house I think too like in today's day and age like the biggest challenge is like delayed gratification like to be able to sell that concept especially to kids and like people that are just like introducing themselves into the workforce like To be able to go through that enjoy what you're doing the hard work in the process of it to you know inevitably get to a desired outcome it takes a lot of that It's it's a lot longer of a period of time that I think people are Accustomed to these days with everything being so instant totally totally. All right. We're gonna mention organifi I am on another journey to lower my caffeine intake again It keeps climbing up just cuz a lack of sleep with the baby on stuff understandable I'm bringing it down because I notice it affects my sleep at night Which I get this negative feedback loop, right? We're sleep more caffeine. We're sleep, you know, whatever So I'm doing the whole trade caffeine for organifi red juice And I didn't do that the first cup the first day and then I did it the second day and then I didn't do the third day Drastic difference drastic difference so I'm cut the caffeine down by 50 milligrams at a time and I replaced that with a serving of the red juice and it feels I Could tell I'm having less caffeine, but it doesn't feel like it sucks the drop-off. Yeah, it doesn't feel like it sucks So it's got some good. I guess I guess you could call them stimulatory effects, but not like caffeine It's not affecting my sleep negatively, you know, since you brought up organifi I wanted to ask you a question that I thought about why I was taking so I'm actually been taking the immunity of theirs because I have I've had this cold that I've been battling for the last week is What is what does the science say about me taking something like let's say like the Zinc and Things like immunity or the airborne's or stuff like that In the timeline of like getting sick like is it more important that I was consistently using it before I got sick And so that my immune system can handle it better Is it more important that it as soon as I think I might be having I start to ramp it up and do it and then be consistent through It is it more important that I do it while I'm going is there so there's two parts to that one is if it is a Nutrient that you're trying to fill so the reason why people supplement with things like zinc and vitamin D To prevent illness is because a deficiency in those greatly increases your risk of deficiency. So that's more important pre all the time Okay, then there's this other part which is studies on compounds that that help fight illness Natural especially almost always show the effect being more pronounced when you are taking it right at the onset of infection Before you even feel symptoms. So that's challenging because you typically don't know you're sick until you're sick So, okay you You are the one that has got I never was like this and I and I do feel like even this like cold like I mean I moved my house. I've been working every day. So I'm fighting a cold, but I don't feel that bad I actually feel mornings and nights are a little rough But one of the things I've gotten better about because of I've seen you do this is as soon as like somebody else was sick By me I all of a sudden yes, even if I'm not feeling any symptoms yet. I'm just like proactively Yes, I'm gonna start ramping and including all this stuff right now And then what I've noticed and again, it's this is just my own experience I feel like the the cold or the sickness that I go through is not as bad Yes, you know, we're normally I'm kind of a baby I get I get a little sick like this and I'm like I'm laid up for like three days Yeah, so studies on again natural compounds show For the most part reduce severity and time of illness. So if something works, for example, there's something called andrographis which has been shown to be effective on Rhinoviruses coronaviruses, I think are the two main respiratory viruses and the studies will show that when people take it and then get Exposed that many of them will not get sick or more will not get sick But the ones that do they just have they just it's not a severe and it doesn't last as long same thing with elderberry Yeah, and then the studies will show that if you're in the middle of it And you're super sick and these are taking the stuff almost doesn't do anything at that point It's like permeated your body and now it's just your immune system Unaided if you will and trying to fight this thing. So all right, we're gonna do a shout out We do this at the end of each of these introductory episodes in our cause. So this is a person She's got a small page. That's why I like shouting her out. Her name is Robin gobble. So r o b y n dot G o b b e l she's a therapist and a writer and her posts are really good for like parenting You know like how to deal with tantrums You know how to deal with your child's central nervous systems reacting. She actually Uses animals to model what you know how some children act and why you should approach them a particular way So really really effective communication style and how to raise your kids and all that stuff So really good stuff. I found it very interesting. This my wife has been following her and she's the one that pointed me in this direction So check her out Pathwater is the first certified refillable and 100 percent Recyclable bottled water. It's packaged in a sleek and sturdy aluminum container They have still water alkaline water and sparkling water So if you care about the environment you like water you want to reuse the bottle stop buying plastic water bottles Go aluminum go check out path water go to drink path Dot-com use the code mine pump for 10% off your entire purchase. All right. Here comes the rest of the show Our first caller is Nick from Minnesota. Nick. What's happening? How can we help you? Hey doing well fellas. I hope you're all doing well. Yeah, I got Got a couple questions for you. But first off, thanks for thanks for all you guys do Love your show, you know before finding mine pump about a year ago I had a couple different podcasts. I'd listened to and now you guys are on constant repeat I mean every time I get my vehicle and my phone connects You guys are just playing automatically. Thank you Yeah, love love the stuff you put out. So thank you guys so much for what you do. Thank you Um, I got I got three questions for you and they all kind of roll into each other But I'll start with a little backstory For the question so about seven years now. I've been competing in triathlons and over the last year actually I've gotten a fairly competitive with it and I completed my first ultra distance Ironman triathlon in August Which I took first place in my age group and ended up qualifying to go to Spain To compete for team USA at the world triathlon championships. Wow killer, man So I started training for that in October. I hired a coach And that's going great. All my swims bikes and runs are being programmed by him And I'm programming my lifting sessions which have been on Monday, Wednesdays and Fridays Um, I started off with strong lifts Kind of did that for a couple weeks and then I purchased uh, you guys's maps 15 and that's kind of what I've been running so far here but uh Leading to these questions. I thought You know, there's got to be something better for me. I'm about 16 weeks out And I'm really looking for something to help You know boost strength speed and endurance just kind of help me Become an overall better athlete leading into this uh, this event in May um, so my first question is um Out of your programs, what program would you suggest to be the best for speed endurance strength for someone like a triathlete? um, and then two With that program, how do you approach? Um loading those lifts, um, you know, do you look at a percentage of Uh, your one rep max for like say back squat and am I doing That same weight over all sets Or do you want me to load Each set getting heavier Yeah, good question. Great question. So I'm gonna ask you a few more questions. Nick. If you don't mind sure Yeah, just so that the audience kind of understands Uh, you know, uh, the level of your training. Yeah, so so um, first off, what was you did an ultra Ironman triathlon. So give us the distances of each So it's a run bike and swim and then give us your time. Just I want people to get the idea here So so the swim was a two point four mile swim A 112 mile bike and then run a marathon And I did it in 12 hours. Um, and the training I did Up to that point was Essentially I trained to finish um I I went on push myself. Don't get me wrong, but um, the training I'm doing now is a lot more structured and more serious Um, I just came off a 14 hour training week last week With everything with with my swims my bikes my runs and lifting included. So so this time around the training is is more intense Yeah, and in quite structured, but you you did well enough because to compete Where you're going to be competing in spain you have to qualify meaning You have to be better than the vast majority of people that can actually finish these events let alone You know competed any type of a level. So most people who do Triathlons are like, I just want to be able to finish it people who do an Ironman I just want to be able to finish it But you actually did well enough to qualify to compete I actually I actually think that's because he probably hit a very nice sweet spot of training Well, I think and I think what you might make a mistake of is trying to do too much in this one. I mean Yeah I mean, that's what I'm hearing right now Your actual your your idea of going to maps 15 is probably and I can't wait to hear what the other guys say But I I would have steered in this direction not only what I steered you in a maps 15 direction But depending on what your your other coach is having you do for that week I would I would Dictate the volume like you asked a question about run one rep max and how much should I load the bar That would be completely dictated on how you're feeling and how your training is going with your other coach On the other stuff because now I would never want to let's say it Let's say you hired one of you hired me as your lifting coach while you have your coach who's got training you for your ultra I would want to be in communication with him So I know where to push your intensity and know like how hard you're going on that because I don't want to impede on that In pursuit of trying to get you a little bit stronger like oh if all I was thinking about getting stronger I'm like, okay, we're gonna load the bar this and I'm stretching you but then I find out Oh, you just had this, you know 10 mile run yesterday or you've got this big run tomorrow Like I don't want to impede on that and that as far as performance on you on your your race That that could hurt you if I'm trying to do too much in the weight room. That's my opinion I'm on board with that. In fact, the coach that you're working with are they experienced at training? people like yourself Yes, yeah They're going to give you better advice than we're going to be able to give you because they work with you on a regular basis and they work with Triathletes and these days most triathletes incorporate some form of strength rain Now if you asked me this question 30 years ago, then I'd say, okay, they're not I wouldn't take their advice But the person you're working with is going to be able to advise you better than we are When it comes to your strength training now you're 16 weeks out and I know that sounds like a long times Oh, that's four months from now. No big deal But the level of a volume that you're scaling from is going to get so high That I wouldn't worry about building tons of muscle and strength until you're done with your race until you're in the off season Off season is when you're trying to build muscle. That's right in season. You're trying to protect your joints Protect your mobility and prevent yourself from getting injured performance. That's it. So and that's what will give you the best performance improvement So at your level just to be clear at your level, I'm not talking about like someone who's just you know weekend warrior at your level the difference between First second and third for example is whether or not they got injured or over trained That's the difference. It's like, oh this guy went in. He just healed from an injury. That's why he got second It's usually not because their training was so much, you know more intense or whatever now you look at like the last Five places. Well now you're now you're talking about that but at your level It's about maintaining your health and not hurting yourself So the way you should view your strength training is exactly like that So map 15 is probably the most appropriate. It's like short workouts every day And the way you should approach the workouts is I want to feel good In this session, don't think of them as workouts like you do when you do your run swims and your and your bikes Think of them as like Recuperative strength training. That's the idea you want when you're going into them and through that process You may actually find you get stronger So for for clarity for me like so have you already sat down and met with your coach and he's laid out Uh, sort of the entire plan of of the training leading up to it now and like what the differences are between that and what you did previously Yeah, so I use uh, we're using the system called training peaks and he's got it In his system on the coaching side of things. I can't see it Um, but he can he has it all the way mapped out right up until race day Um on on what I'm going to do and how we're going to where we're going to peak and right and the taper right at the end so Yeah, I mean, that's one something I would Definitely try and work with him specifically on like how I would compliment that. Did you show him maps 15 yet? Does he know what yeah, that's what I mean like bring that I haven't um, he just kind of asked, you know, when we sat down prior to start training um, he he asked he he has background with some straight training strength training for other triathletes he had but With with my experience and what I've done with the past he just asked. Hey, do you want to do you want to do you have a program You're doing and I was like, well, yeah, I got I got some programs. I've done before um But That's kind of where he left it at he sounds like and I said I program it myself he sounds like a good coach because yeah He sees that you're already performing at a high level And so what a good coach will do when they step in is they'll typically say okay I'll make some changes keep doing what you're doing all the other stuff because that seemed to work So he's actually a pretty good coach. So here's the deal. I wouldn't tell him to program My strength training. I wouldn't have him coach me on strength training technique if he's not a strength training coach No, just communicate what you're doing Yes, but he but he's he's gonna be a really good judge On total volume total training and he's and I'm sure he's monitoring your times Stress management is really where you guys need to communicate and and get on that same level just so that way too I mean, of course you can like listen to your body and you'll know intuitively like whether or not you're going a little too hard Um, but to communicate that with your coach. I think we'll just optimize the rest of the process The irony of this is I think that I mean you said at the beginning that you kind of went into this first one Like just to complete it, but you probably actually did a pretty damn good job Right They broke don't get surprised myself Yeah, I think you I think you and and maybe in your head because you you have you're an athlete You have that athletic mindset like I could do more if that's how good I did with barely trying I could do more. This is a mistake that athletes make many times is because they're like I have another gear I have another level and when you're training for something like an ultra marathon It's like recovery and taking care of yourself is as important as trying to Improve your mild time by you know a fraction of a minute or something. So recovery management injury prevention is At the high levels is what separates the best from everybody else. Okay, that's what separates everybody Besides talent and all that other you know those those immutable characteristics What was your background before triathlete before training for triathlon triathlon? well, I was your high school athlete football basketball baseball played a little college baseball and then Got into Running actually I started just I hit running really hard Did a little crossfit got off that and then I fell in triathlon and and that just kind of took off and Learned the ins and outs of that and I it was ended up being fairly good at it and it was like and I love it So that kind of just took off. What's your what's your height and body weight? Uh five eight hundred sixty pounds. You're you're like the perfect size for for triathlete. Yeah, typically will find So um map of all the programs we have I would say maps 15 is going to be the best base and structure For your current training. I would show it to your coach Yep And I and your your goal is to feel good going into this event and your coach will know when to push you when not to push you So you want to feel good going to and then if you wanted to do anything else Of of what we offer. Yeah mobility. So maps prime pro and what I would do is I would pick A few mobility movements for areas that you might okay, sometimes I notice hips Yeah extra fatigue here or pain there And then those mobility movements you can just practice throughout the day So literally like if you're sitting right there and you got five minutes You could do like a you know shoulder mobility movement or whatever you tend to pick and those things you could just do throughout the day and those uh Won't contribute in any significant way To your recovery, you know to take it away from your recovery if anything to help Perfect. Yeah, that's exactly what I need So just just to recap. So like this morning. I did I did a 60 minute weight room session. So for maps 15 You know, how would how would you suggest attacking those lifts like do instead of two lifts do four of them You're doing 15 minutes every to follow the program. Yeah, just follow And the only way the way I would would gauge because I know you asked a question And you're probably looking for an answer for this is like like how hard you go after it How do I how do I measure on the bar right? Yeah, that really is dictated for me by what you did yesterday I want you to have planned for tomorrow And this is why the kind of communication with your other coach is important because if he's he has something planned for you Let's say tomorrow That's going to stretch you a little bit more than what you did the previous week You probably want to go into maps 15 that day a little bit easier like more recovery mode like more like Hey, I know this is weight. I can easily handle on the bar I'm going to stick to weights that I can move energy soreness achiness joint pain All those things you got to really pay attention to that and like gauge your workouts accordingly here Don't sacrifice your performance In your runs swims and bikes for performance in the weight room That's gonna be a big mistake. So sometimes people are like, oh, I want to You know, I want to go harder in the weight room and then the next day you do your run You're like, oh man, I was you know, that was off From my I've done that. Yeah. So so you did is you sacrificed the more important thing for the less important thing Now if you're going to compete in a strength training event, then I would say the reverse advice, right? So don't sacrifice one for the other Uh, in this case, so they should it should complement at the very least It should not take away from your performance and what you're currently doing But at the best you should notice better performance So that's what you're aiming for and that'll help you dictate the intent Did you Nick, did you listen to the episode that we did with Cory Schlesinger the performance coach for the Suns? Oh, I don't think I've listened to that one yet. I'll have to go listen to that because the advice we're giving you is Okay, so you were like a you know professional athlete basketball player guy and he talks about Micro dosing training in season like so when they're playing When they get into basketball season they peek towards the end and it's very similar to our philosophy around maps 15 And so it was really cool to have that conversation with him We didn't know that he was going to communicate it like that And that's right in line with kind of our philosophy on how we would train An athlete like you is like it would be these real short where you could even by the way break up because You would be running probably the advanced version of of maps 15, which is more like maps 20 I would say you could you could technically break it up in in multiple micro doses You could split it in half You could do like half of it in the morning and half a night Which would allow you to increase a little bit more intensity on the lift because of the total volume in that workout And it's what he calls micro dosing training So listen to that episode You hear him kind of talk about how he handles these professional athletes in season with their training And that that is kind of the mindset that we want you to have when you're training maps 15 with With your running now. Do you have maps 15? I do I do have maps 15. What about prime pro? I do not have prime pro I'm going to send that over to you and then after your event if you have an off season That's when performance maps performance would be a good program performance in the off season off season Yep, yep, but we'll send prime pro over to you awesome fellas. Thank you so much for taking the time to chat with you Hey, you know what? Let me do this also. Are you in our forum? I am not okay I'm going to I'm going to put you in our forum if you promise to give us uh, I want some updates I want to see how well you do. That's pretty cool. Yeah, yeah Absolutely. We'll do fellas and it's episode 19 27. So episode 19 27. Corey Schlesinger You're that uh, Doug graduated high school. That's right This is a good year. All right, I'll give it a listen dude. Thank you fellas so much. You guys take care. Thanks brother. Appreciate it Oh, I love questions like that. That's that's when it gets real fun. Well, those are fun You know, you know, so funny was hearing him, uh, like, oh, yeah, I just kind of trained just to not just to finish But he probably qualified for the world I qualified Well, what you got there is I'm on team USA now. It's weird. Yeah. Well, you got there is some obvious genetic talent And then he probably did a damn good job Yes, I think he actually probably, you know, he probably was on the side of like, I'm not going to crazy push myself Let's just finish and was probably a nice sweet spot of where he should have been Right. How many times have you worked with someone or maybe you've done this with yourself He hasn't even peaked yet. Have you guys ever done this where You do well and then you oh, I'm going to do that again. Then you overthink it and mess it all up Yeah, that's that's so typical of athletes. Yeah, that advice is perfect I mean just like get out of your own way And just like apply that kind of similar process But you know, even if you look and this is just for the audience to kind of understand if you take the Let's say you take the 20 minute workouts every single day What is that average out for the week 140 minutes? So that's like two That's almost that's a little more than two one hour workouts a week So someone may say well, why not just go to the gym for two hours? Which is fine in under normal circumstances, but in this case here where he's So much working out is going on so much training is going on that 15 20 minutes a day has less of a systemic effect Right on recovery than two, you know 70 minute workouts a week So even though it's cumulatively the same The small doses actually are better when it comes to recovery thus making them better for adaptation In a circumstance like this our next caller is benny from new york benny. What's happening? How can we help you? Hey guys, how you doing today? Good So, uh, I've been listening for about a year and a half now Uh, I had a job where I was doing a half hour commute. I now commute over an hour to work Friends told me you should get into podcasts So I found you guys and never look back Good deal. All right, so I guess I'll get uh right into my question Oh, also everyone. Thanks you for putting out your amazing content. I wanted to do that as well Um, and also wanted to give you guys credit because I feel like you really do a good job catering towards New and old listeners. I know when I started you guys were in like episode 1800 Plus or so I feel like by now I haven't missed a beat Uh, I've listened to all the things that you guys have to say But uh for old listeners, I know you guys are always repeating A lot of different ideas and content as well, but you always find a fresh new take On how to present it so that we don't get bored of hearing the same things In fact, it's reinforcement of all the uh of all the great content that uh, we need to be We're gonna edit that for a commercial. Yeah, that's a great commercial. Thank you, buddy. It's a nice compliment You got I know you guys put in the effort there. So you you deserve the credit. Thank you sweet All right, so I'll get right into my question. Um, it's a little bit hindsight because um, I was going into the last week Or I was in the last week of maps power lift the peak week and by now Actually finished up doing my max's last night. So I guess I'll kind of read my question as is and then Um, you can go through like how you would recommend I go through the max week and I can tell you what I kind of what I did And we can kind of see what uh, how that goes So all right, so I have a week left to maps power lift the last peak week However, I'm not preparing for a meet so I wanted to know when and how I should structure My pr days when I finish how many days should I wait after the program before I start the max's Do I schedule each of the big four lifts on different days? And how many sets and reps should I be warming up with as I approach the pr weight? So that was kind of the first piece Uh, and then the second piece was that I ran the program using the one rep max calculator That you provided based off the eight rep max as designed in the program The prescribed percentages felt like the appropriate weight for me Yet, I happen to know that I've hit pr's higher than what the calculator predicted How much over the one rep max calculated at the beginning of the program can I expect to hit? Yeah, great great questions I want to I want to ask some questions though before we answer because if I was coaching you This is what I I would actually ask you more things than I would actually tell you meaning What are some of the things you learned about yourself during the program? Benny as far as like warm-up sets and how strong you felt like I've had clients before What I'm what I'm leaning towards is I've had clients before that They do one warm-up set and then they feel their strongest on their second set Then I've had other guys that they need four or five Warm-up sets before they feel like they're at their peak their strength And so when I'm training somebody that's like this I want to find out like who they are like are they are they ready to go on set number set number two Or they are they kind of like slow to kind of get in the groove and they want they'd rather have three four or five warm-up sets Before they get after it and your feedback would dictate probably what I answer to you right here Yeah, so I'm more of a of a slow get into it kind of a person I think I think Sal's the same way when he kind of answered a question a couple weeks ago It takes a lot of warm-up sets. So for me, it's about trying to find the balance between doing too many warm-ups where I've exhausted myself quote unquote Versus making jumps that are too big And then not being able to hit just because I haven't warmed up my cns enough Yeah, bini a warm-up should never feel like a workout. Yeah, that's that's basically it So you should never feel like oh my god. I'm getting a pump. Oh my god. I'm whatever what you should feel like is You're in the groove of the lift. That's how it should feel So like the squat You know, I warm up to the point where I feel like I'm in the perfect groove of my squat And then I can jump with weight and this takes some experience And getting used to your first question was how you structure your pr days Is this what do you mean by that? You mean in order to hit a higher pr? Like what you should do to maximize the pr that you're gonna hit Yeah, so it was like it was like day of so I know you guys did an episode on on How to how to hit a deadlift pr where it was more about the programming and leading up to Getting good sleep having enough, you know, uh food and carbs and things like that. Um, it was more about the workout itself Um, because you know the how many sets you should do how many reps you should do What I ended up doing was I kind of did my own little Research to see what some other people put out there as far as recommendations And what I ended up doing was like a like percentages like a 50 60 70 80 90 100 percent with a rep scheme of like 853 111 etc until um, yeah, just keep going. Yeah, you well you kind of overthink it a little bit. Okay, so PR days are also not workouts So you should not feel like you're doing a workout on a pr day the pr day is just testing yourself So you do enough warm-up sets to where you feel loose and you feel tight and you feel in the groove By the way, a warm-up lasts for hours Meaning if you're done with your warm-up you could sit And hang out for 15 minutes before you uh, you go for your pr. You don't have to like wait Oh, it's two minutes later. I got to go hit my pr I usually will warm up and then right before my pr. It's like 10 minutes I'll just be chilling and maybe doing some stretching Maybe moving around a little bit and then 10 minutes in and I go And hit my pr So and the reason why I'm saying you're overthinking it is because you got some numbers that you got off Some information and that by the way, that sounds good But what I don't want you to do is get so stuck on those numbers that you end up as a general parameters More than anything and I think to each one of our advice is like it's gonna vary even between us So there's a lot of individual variance to it. Like for me, I I'll warm up much to like what Sal is saying I don't treat as a workout. I'm actually doing lighter than what I would normally go But what I'm doing is spending extra time, you know reinforcing my grip like all the technique and in the nuances of it And like squeezing intrinsically and getting intensity that way in terms of You know leading up to like firing my cns So that's that's sort of the technique I apply And then that way my my body feels like it responds once I get, you know, higher amounts of load This is also a lot like actually bodybuilding in the sense of Trying to so one of the hardest things that I don't think I ever accomplished Was peeking on stage. Yeah, I I did six shows. I prepared for years I also did preps that were not even for a show. So I prepped myself many many times To try and peek and I never brought what I thought was the best version of myself on stage Why is that not because I lacked any information because I did a lot of research trying to figure out What does everyone say about how much carbs? How much water and with the timing? What kind of pumps I do But there's such an individual variance that you have to kind of just You have to keep trying it trying it out and see what works best for your body Because peeking is very individualized and peeking for a way you want to look super psychological And peeking your your max you could get out that day Like you you may find out like we could sit here and give you like all these like oh do this do that And you find out like man, all I all I was missing was I needed the day before The where I needed to be mentally and the way I needed to sleep boy That made the biggest impact or I don't care. Maybe it was a fucking pair of shoes You wore like man I just felt so grounded and connected when I wear those sneakers versus those other ones like So it's when you get to the the level that you're asking of like, how do I get the maximum, you know peak, you know Rep out for myself Boy, is that going to be very unique to to you and a lot of the the the truth behind it is Here's some parameters and I think we provide some of them I think the internet will have some good tips for you But to Sal's point don't get so married to other people's You know philosophies around how to peek Use those as like kind of baselines, but kind of try them out and see if it works But tweak it a little bit to what you like and what you feel and Test it like that and it's going to take a few times probably for you to Really master what that looks like and like I said, I still don't think I I figured that out for myself For bodybuilding. It's like it's it's such an art to figure I bet you even training At what time of the day will make a difference on your pr like you may be you may you said last night You did your pr but you might be better at noon or better at eight, you know And in terms of like, you know, the the rep Kind of projection calculator like we actually like use the eight rep because of the risk to reward kind of factor with that Like so because this was more of a Beginner coming in to learn powerlifting like we use that A formula instead the the the higher you go with that in terms of like the less amount of reps The more accurate prediction will probably those are almost always off for me But yeah, they're yeah, I they're they're general and I have I'm a lot stronger than I should be at the low rep ranges and a lot weaker than I should be at the high rep ranges So those those calculators if I go above six reps, they start to really get Thrown off. So use it as a baseline, but okay, think of it this way Benny if I was going to have you throw darts on a board and you were trying to hit the center By the time you got to the fifth or sixth attempt, you probably start to get a little more accurate, right? Okay, so what what you're warming up isn't it's because people have a misconception about warming up They think that the muscle itself Has to somehow become warm Impliable as if it was in the refrigerator and it's like a piece of steak and you got to take it out And whatever now that may be true if you're sitting in the snow And then you go inside to work out But if you're just in your house or in the gym and you're going to work out The warm-up isn't doing that as much as it's getting your cns ready meaning You are you're priming and getting your body ready to exert maximal safe force And also organizing your muscles and technique To maximize your leverage So think of it that way think of the warm-up sets as practicing To get to the perfect technique and form to maximize your leverage Not I got to get my muscles warm because they're cold That's it's a warm-up. I think tends to throw people off because I gotta get my muscles warm That's what's doing it. No, it's not it's getting your cns In the in the right groove getting the technique perfect just like a a baseball player So firing all has to line up Skill practice. Yeah, correct. That's 100 what a warm-up is it is not get the muscles warm and pliable or whatever That's like a secondary effect that happens from it It's really about the the skill and technique and perfect and so to that point when you're choosing the weights That are preparing you for the the pr I would always lean on the light just I want just enough weight on the bar that I can I can accomplish that I can accomplish. I can get my technique down and it's like, okay I want to conserve all that extra energy for that attempt at that pr I don't want to at all waste any of it and that could happen if you're like trying to do percentages like I'm gonna go 50. I'm gonna go 60 like to sows point 60 at five reps may gas him a little bit And now he takes away from his one rep mat one rep max So he's better off not worrying about the percentage going like, you know what when I warm up with 225 That is enough weight for me to feel that feel that get my cns fire and get it in the groove And then I'm gonna go from 225 all the way up to maybe freaking 500 and something Like that's where the individual variance is going to be here. I'll give you an example benny Do are there exercise of the four main lifts are some of them easier for you to do technique and form-wise than others Uh, yeah, okay, so I'll I'll give you a personal example. Okay, so for me The deadlift I can get into the groove very quickly. So let's say I go an attempt to pr Recently I hit a 605 pound deadlift. Here's what my warm-up looked like it went 135 315 405 605 what were the reps though? Oh, it was 135 was eight Then I went up to 315. I did three then I did 405 for one Then I went 605 now that's because the deadlift for me I am I get into the groove and the technique very quickly now if I go attempt to pr in a squat I'm doing a lot a lot of you know lead upsets because it takes me a long time To get in the groove and the technique of a squat, right a bench press for me somewhere in the middle So that's why I'm telling you these these these estimates You might be overthinking it because if you looked at my warm-up But if you took somebody who had trouble with the technique of a deadlift And you had them do that what I did they might hurt themselves But for me a deadlift is a very natural feeling exercise squat on the other hand Very unnatural feeling and I got to work my way up step by step by step 15 pounds at a time Before I attempt a pr. I hope that makes sense Yeah, that that totally makes sense and as far as How long after finishing the program how long you wait before you start doing your max is obviously So I took a couple of days off After I finished the program. I know that last peak week is only two days workout So I did it on a thursday and a sunday is how it is where I finished it And I know the thursday is a heavy deadlift day on the last week of peak week And the and then the very last workout is a heavy Squat day and heavy bench day So I essentially took monday and tuesday off took two days off And then I started my maxes on wednesday. I did deadlift on wednesday Just because I had almost a full week rest from the last time I deadlifted Then I did strict press on thursday Took friday saturday sunday off this way the upper and lower body both get rest and then monday I did squat and then yesterday I did bench and now you want to do that again, but you want to know how long to wait No, it's just when I asked the question it was before I did all that But I guess it doesn't hurt to I guess it doesn't hurt to ask Could you do another round of maxes or or To see if you do any better a second time around. How did you feel with those prs? Did you feel like so I actually felt pretty good. So by the way everyone out there the program works Program totally works. Um, another so I weigh in the low 160s Low to mid 160s. Um, I pr'd my strict press Of 20 pound pr hit 175 My squat Um, I hit 3 25, which is the most I've done in like three four years It's not my max, but it's almost at three four years last night. I hit a bench of 260 which is five pounds off my pr most I've done since 2012 um, and then um, my max deadlift I hit 475 which is a 15 pound pr at a 160 body weight. Um, So the program works which kind of leads me into a follow-up question of Obviously it takes between, um How much between Programming where your body just adapts to that style of lifting heavier weight lower reps Compared to my actual body weight and surplus and you know Just being and having more muscle Where to focus as far as I kind of have this goal of since I'm in the 160s I want to hit like three times body weight as a goal and hit the 500 club With my deadlift so oh in those areas Where where where should I focus most to try to try to get you'll do that? Uh, how do your joints feel? Joints joints feel pretty good. Okay. You could I would take a week off and then I restart mass power lift Yeah, run it again, and you'll hit a you'll hit 500 pound deadlift likely or get really damn close Yeah, because what I kind of had in mind, um is that I would maybe run map symmetry Try to correct some, you know imbalances that I might have and then if I come back to map power lift after that any Maybe energy leakages or any Technique breakdowns because I might be pushing one side or another. I definitely know that affects my squat Maybe not so much my deadlift or some other areas. That's great. That would work That's not a bad idea But also if you gave me the feedback that you're feeling really good I'd probably want to run it back again I mean because that's not like you're you're over doing a mini most of your power lifters stay in like That's how I train always they train like that all the time for a long time And we normally have to give people the advice of symmetry or performance or prime pro because it's just obvious dysfunction Yeah, there's obviously breakdown. They obviously have been training that way for too long You sounds like you've really just got back into training this way and you've only done it through power lift I would probably get you back at it just so I could see because we might see a night You might see a pretty big leap in everything. I I would venture actually to see All-time prs in the second time around I would take a week off and then start it again week week and a half off and then start it back up again Yeah, okay, so because I thought maybe I just needed to be heavier So I have a little more leverage a little more of a surplus I have a little more muscle mass to work with because 160. I feel like it's kind of Light running in a bolt with your sound lift run power lifting a bolt. Yeah bumper calories Bump the cow. I mean I love really love to see that now and I'll consider this Like the heavier you get the heavier deadlifts gonna have to be for your triple body weight So keep that in mind, but I mean if you want to build muscle just just bump your calories 500 calories go up 500 You look pretty lean. So I would be no problem All right. Yeah sounds sounds good. Benny. Do you have map symmetry? Yeah, so I already have map symmetry which I was going to run next and then I kind of also have maps performance just for the long call when When I started just focusing on on the longevity of my body So I kind of already have that in the in the future for when I'm ready for it great But I'd love to check in with you guys. I know people don't ask for programs, but I'd love to get you get in the forum with you guys Yeah, done done done deal. Yep Let's get you all right. Thanks for everything and before I head out just two things when I finish So whenever I'm caught up on on your episodes, I go back and I listen to the old stop. I'm in like episode 120 The jazz old You guys are funny now, but you guys were hilarious then you got to bring back those wild Justin that voice of an angel has got to come back Q&A Q&A Bring it bring it back one time and and second thing also Um, so I feel like everyone's got a nickname except for Adam. I mean you got you got tiny beard You got the journeyman you got dug the spinner. Why doesn't adam have a nickname? Well, he did have a nickname Yeah, I mean he did have a nickname. Would you you remember what your nickname was? No, would you give me? I don't remember Oh, yeah, he was the The poon whisper He didn't like that one and obviously his wife To dugs dismay I just yeah, we stopped calling him that because of that Yeah, it caused a little trouble at home. So we had to bring We just call moosey now Mr. Tonel All right, thanks guys appreciate it Yeah, thank you I feel like I feel like if you listen to our show now Consistently for like six months, then you can go back to the originals and you'll like them because you have to like us first No, you have to I don't even know if I'd say that you have to you can't just listen to where you have to really like us I feel like you have to want you have to watch the show today and go like I love those guys I love these guys and then you go back and then it's like whoa, then it's endearing Are these the same guys, but if you're like oh, I kind of like the show. Let me see the old ones I hear people say then you're like, oh my god. It was terrible terrible Super rough and raw. Yeah. Yeah. Yeah, you have to have you have to have a special place in your heart for us You know, I really do feel for his question the overthinking pr thing You know, it's totally and I don't know if you guys can understand or relate to what I was saying But it is very much so like like peaking on stage in bodybuilding You have to peak your strength. You have to peak the way you look. I mean, they're just by the way I guarantee there is like powerlifter guys that were listening to us give the answer like oh You should do this. I'll use the eight two five Yeah, right and they're because you're a powerlifter probably very competitive Just like bodybuilders there was somebody had an opinion on how to peak and everybody Criticized each other and what I learned was dude. There's such an individual variance that if I get so hung up on this coach's Way of peaking and maybe it worked better than this coach and so then I think he's brilliant and he's an idiot The truth is this my body is more like with this guy And so you I think you have to learn that when you're trying to PR strength and when you're trying to present the best physique ever is there's going to be a Massive individual variance. Yes, there's some great information out there for like a guide to kind of start But you should definitely play with that a little totally our next caller is katie from colorado Hey katie, how can we help you? Hey guys, um, like everyone I just want to thank you for all the content you put out. I look forward to it every day Um, I'm a 30 year old female in colorado. Um walk a couple miles a day with my dog and lift two to three times per week Um, but I also like doing a lot of um outdoor activities like either after work or on the weekends um backcountry hunting backcountry skiing mountain biking all kinds of stuff and um, my question is how to train to get the best Bank for my buck for both endurance and strength. I know I'll never be Um as good as I could be at either one of those while trying to do both But um, you know, I need a lot of endurance for a lot of these things I do Um, but once I get there, you know, if we're hunting and we're you know, five miles back It's gonna take me a lot of time to get there and I want to be able to keep up with everybody But once I'm there, I also want to be functional and have have the strength to actually participate in what I'm doing Once I get there. So um, I guess my question is just how to train to Maximize both while keeping them in balance. Um while understanding that I'll never be the best at either one Because I do want some of each. Well, you're good. I'm glad you positioned it that way But really what you're looking for katie is to be the best at the things you enjoy doing the most, right? Which you can do yes So it's not what you what you do requires a combination of things strength mobility and endurance So we can train you or you can train yourself to be your best version for that. I have a question Uh, when it when you are doing like the backpacking or these these days that we're referring to that you want to have that endurance What it give me kind of a look like how long are you hiking for is it like a is it a long old hike where it takes You know days or is it like hours like how long like how many miles like give me an idea of like Because how I would program your endurance training within like a program like mass performance would be dictated by How long of a gas tank I need need you to have like training someone who wants to be an ultramarathon runner versus someone Who just needs to do like a strong 5 10 mile hike is is different, right? Sure, uh, it ranged from Um, you know an hour or two out on on backcountry skis to maybe a week long trip for like hunting But I definitely wouldn't say it's on the order of like ultramarathon I don't need to be going constantly for um, you know days at a time. It would be probably up to about Um five to eight hours of hiking at any given time before I'm stopping and resting for a bit Okay, well, let me okay, so I'm going to give you a general answer and then I'll get a little bit more specific So generally speaking To get the the the core of your training should be those things that you enjoy doing so in other words The majority of the time that you spend exercising should be spent backpacking hiking Cross-country skiing all the things that you enjoy doing and then you want to use strength training as a way to supplement and Generally speaking if you want good functionality quote-unquote And I do that in quotes because that could that's such a big umbrella term But if you want good functionality, then you need to be good at overhead pressing rowing pressing horizontally squatting lunging and rotating So think of those as your core kind of movements And then within those if you if you look at those movements that I just listed, right? So overhead pressing horizontal pressing rowing Squatting lunging and rotating so six six six movement patterns if you look at all of those There's a lot of exercises that kind of follow or fit underneath each of those categories So that's going to be general because let me get a little bit more specific Map performance would be great for you map symmetry would probably be great for you Especially because in phase four or two it has like Deliberately those like movements that would probably pair best to you And it's in a very simplistic Layout totally and then maps cardio those would be the three programs That I would pull from now the only one that allows for In its program and it allows for you to do these long hikes and runs and all that stuff because the others you'd have to Kind of modify cardio is maps cardio maps cardio We actually designed For people who like to go out twice a week and do someone like her right So you could take maps cardio and just plug in what you normally do and the programings are set up If you did math performance, I would take out workouts I would do like one foundational workout or two foundational workouts and same thing with map symmetry So, okay, but those would be the three programs to pull from uh for some do you have any of those kitty Uh, no, I have anabolic. I just started anabolic and that's dealing when I have so far Okay, so I say we give her cardio because that one is the most practical for what she's trying to do And then my recommendation would be to put later on maybe get symmetry. I look at symmetry later Yeah, and then right now with maps anabolic katie what you can do is I would do I'm assuming twice at least two two days a week. You're doing some of this other stuff, right? Uh, yeah, usually, um, probably two to three times a week on average. I'll do something that's a little bit more cardio related Okay One to two foundational workouts a week. That's what you're gonna do with maps anabolic not three I know there's an advanced version for three But I would do the one or two And keep it there and you're still gonna get some great benefits Especially if you're relatively new to that kind of strength training and after that do cardio And the way you decide that is based off of the activities you're gonna do Correct So if you because you set a range of like, oh two to three times a week I do some of these more cardio or endurance based things outdoors Uh, that would be how I dictate whether I did one day that week of strength training or two days that week So you might have a week where you're like, you know, and I'm only gonna go on one or two hikes this week It's raining outside or whatever and I'm gonna stay in so that that that week go ahead and train two times foundational days Other times you might be oh my god. It's a beautiful week I want to get out as much as I can this week and you're going to go out and do more Outdoor and doorstep scale back to one foundational day So you can actually play with that week to week based off of the other things that you're doing, right? Okay, and if I if I am only doing Like one day that week because I'm doing some other activities Uh, would you just fill in like another trigger session on that day or just do mobility or you know Just something that feels good. You can actually do what would you do on that day? You could trigger a mobility chest is whenever you want pretty much whenever they feel good Regardless of how much you're working out. Um, but if you only do one like intensity lows Yeah, there you go. Keep the intensity low But if you're doing like one if you only do one hike the whole week or whatever Then you could do the two strength training workouts that week. That's when I would do two Got it. All right. Well, um, thank you. I look forward to Trying this out and see see what the results are. You got it. Sweet. Thank you All right. Thank you. Bye You know, it's interesting. I'm gonna give Katie a compliment you I'm sure you guys can see this too This isn't always true, but because we do this so long I can look at someone And look at their face and I can almost always tell not always I can often tell What kind of sport or athletic or type of training they do and she has that healthy Uh, I do outdoor activity look I could I could call I could tell very outdoorsy Yeah, but she has that healthy like, you know, I like to do that kind of stuff No, it's a good question. It's a really good question because balancing the two is so important But I think that the the gist of it is The thing that you want to get better at or be good at is what you need to do the most That's the bottom line. Not not the other stuff. The other stuff is just a supplement Well, I think it's easy to confuse Strength training is like, oh, I need to always be trying to get stronger in the gym in order for it But really when your your passion is around these things strength training is there to complement Totally those things it's not and it complements it by you scaling it back on the intensity and adjusting it around the things You love to do not by pushing harder in there a thing But the the thought and I know what people think it's like, oh, man If I get stronger in the gym that would be more muscular and I'll be better at these things And so they end up pushing too much in the gym trying to increase strength in there And then it ends up hindering the thing that they love so much And it's like no your focus is around the stuff you love Let the training and you're always better off Leaning on the side of probably less is better with the strength training and then inching your way up with Maybe a little bit more or maybe I'll try to be a little more intense as we versus like I'm going to follow this intense strength training program And then I'm also going to try and do all my hikes and the things that I love to do It's like it's the kind of a reverse thought our next caller is rob from Ohio rob. How's it happening man? How can we help you? Hey, so I'll kind of give it real quick background and ask my question um I was a military air force 1989 through 2013 um Most of my focus back in the day was strengthen endurance. I would do um endurance activities marathons triathlons. I did a couple other by tough mutters part and Did my last competition in 2010? Life kind of happened and I stopped doing anything after that. I retired in 2013 Uh made a conversion because endurance wasn't in my wheelhouse anymore. Uh, so I started doing power lifting Uh making pretty good, uh gains in the gym and uh It was always a means of justifying bad at healthy eating habits I've never had good healthy eating habits. I was burning so many calories doing the endurance stuff When I stopped doing it and I retired, uh my diet never changed and I started to see the fluffier I got the the more weight I would move and uh It kind of hit it came to a head last year. Uh, October 1st, I decided to make a change. I was um 51 years old 5 foot 11 uh 240 pounds And I was about 27% body fat And I refused to buy a pair of 542 waist jeans so I uh Went to my coach that hey, I want to lose I want to lose weight. I want to enter a competition I need a I need a goal to hold me through so we signed up for a for a power lifting meet He put me on the vertical diet uh staying efforting. That's how I found you guys and then um I seen the weight come off pretty good. I started tracking my macros um And when we were about 12 weeks out from the meet and I'm about five weeks now He really changed what we were doing in the gym and we started doing a lot of um Uh louis simmons west side barbell the conjugate method doing things. I've never done before uh banded uh chains a lot of speed work everything dynamic effort max effort and uh man, it's been uh, I feel so young again, but uh I that's that's where my question comes in. I've already got plans for next year um, I want to compete in the same weight class But instead of being uh my current 22 body fat. I want to go in at um 16 to 18 I want to take this year drop about uh 12 pounds of body fat uh re-add it with muscle um Hit my next competition again same weight class uh move bigger weights be leaner and uh, and my question is Can the max effort dynamic effort this conjugate method of training? Be sustainable long term for a natural raw lifter. I'm not equipped um, I'm clean And so that's that's where it comes down to it's Is it healthy it's safe maintain that? max effort dynamic effort long term what a great okay, so um a couple things here first off you said natural meaning obviously no anabolic raw means You use a weight belt and uh, what knees knee wraps and that's it or I don't yeah, I don't do wraps. I do I do compression sleeves and that's it Okay, all right, so that's just for for listeners who don't know okay, so louis simmons is a god with powerlifting programming Some of the best exercise programming strength training program I I should say that you'll find anywhere in the world Is in powerlifting and olympic lifting because you either lift the weight or you don't it's very objective It's very scientific. So when it comes to powerlifting Programming, I mean you can't go wrong By trying, uh, you know something like a louis like louis simmons style programming now. Here's where the The challenges come in here's where I'd say I want you to keep your eyes open And this is just because of the sport of powerlifting itself Really not because of his style of training is you want to pay attention and make sure that you don't start to develop aches and pains in your joints as your strength starts to go up because you will get strong But you may notice hip pain or knee pain or Shoulder pain and what you don't want to do is mask those things Uh and continue to try and improve your strength because then you'll hurt yourself So mobility and working in different planes of movement you might want to inject You know two or three weeks at a time of that kind of training In between training cycles where you're okay for three weeks. I'm going to do mobility maybe map symmetry something where I'm doing Unilateral work and then go back to your powerlifting training. That's the only thing that's really just that's really just to interrupt It really is to interrupt the cycle of you staying in that same sagittal plane too often I'm not as familiar in terms of like rotational movements in the conjugate method But I know like it's super solid programming geared towards powerlifting But that would be something to consider is just like Making sure that you're taking your limbs and everything through its full range of motion capacity So that way, you know, you don't You know get that repetitive stress that is inevitable When you're staying something like that too long, I don't think we're going to be much help yet I think where we could help you is when you start to run potentially into a problem We could have some answers for you. I think you've got some of the best on your side right now If you're following a west side barbell program, you got stand effortings diet that you're running which we I would stand behind that also I like everything you're doing and and what you're saying You you by the way, you dropped the body fat percentage too when you said that you've got You've got incredible results so far. You're feeling great. You're feeling younger than you have in a long time I actually probably wouldn't want to fuck with too much right now But I would to sows point Pay close attention to you and be asking you as you're going along like how you're feeling And I'd want to hear that and as long as you're telling me adam, I'm feeling good man I feel good. I feel strong. We're getting leaner I would I would keep that going until you start giving me feedback I'm starting to feel a little bit of this and then I might okay. Let's scale back a little bit of intensity Let's talk about more more mobility into your routine. Let's talk about rotational stuff like Justin's alluding to right now But I mean I kind of like where your mindset is right now and what you what you're what you're doing I kind of want to see what you do. In fact, if you're not in our forum I love to put you in there and And talk to you as you go through the process. Yeah, here's gonna be your challenge Because I'm reading your question and you know, you told us your your background a little bit You did you were special operations in the military. So you were up there Yeah, and so that When you bring up the joint pain The aches and pains That's daily It's hard to differentiate sometimes do I hurt Because I went to the gym or do I hurt less because I went to the gym. Yeah Probably both All right, so okay, so yeah, but if you're okay if you're if you're improving we're moving the right direction So like if you have less pain, that's right If you're if you're not if you're if you're not getting more pain than what you're used to dealing with That's a huge plus if you're getting stronger in the gym. That's a huge plus. I'm looking for Adam I'm not moving getting stronger and I'm not feeling any better If anything I might even be feeling worse like that that's that that's the kind of the red flag I'm looking for if you've been dealing with joint pain most of your life and kind of aches and stuff like that Yeah, you you're probably right the the gym might actually be helping that depends on your your goal Like what do you want like do you want to alleviate pain because then that's a different protocol completely? I would Here's the achilles the achilles for power lifters is that as long as weight is being added to the bar Everything else is okay. And what they tend to do is they tend to address nagging pain with more Warm-up and wraps and you know that kind of just so they could do the lift and they can lift more So so here's what I'm going to say to you and I mentioned your background because you because of your background I'm going to guess that it's really hard for you. You probably have two speeds like nothing or full speed, right? So So your challenge is good Your challenge is going to be how to go in the in between sometimes how I can Cruise a little bit allow my body to catch up while staying motivated You probably only feel motivated when you feel like you're balls to the wall. Otherwise it feels boring So that's going to be that's going to be the the challenge So I'll say this after this meet that you do I think you should run map symmetry and focus entirely on feeling better and then go back to your power lifting training I think that'll work wonders on your mobility and some of your joint pain and I want and I want to put you in the form So if you don't have symmetry, we're going to give you symmetry for free free Plus, I'd love to have you in the form just so we could check up on you and hear how you're doing Yeah, that'd be awesome. Um, I've changed a lot just from and I've only sort of listened to you guys since november But um, the foam rolling. Oh my god, I never knew anything about that and it's made such a huge difference in my Pre-workout prep So, yeah, that's that's absolutely you guys are such a benefit To what what information you put out. Yeah, what you what you just said is It tells me very clearly that you'll benefit tremendously from mobility symmetry I think is is money for you foam rolling is a is a great band aid By itself if used in conjunction with mobility, it could be really good What I mean by that is you you foam roll you'll feel better Right away, but you're not solving the root issue So eventually foam rolling starts to work less and less and then you start to develop more and more problems So what that tells me is that you would benefit greatly for mobility. Yeah, greatly So I think symmetry would be would be great after this meet for sure Okay, awesome. All right, man. Thanks for calling in I appreciate it guys. I got it As soon as he came on I didn't even see That's like one of those bad motherfuckers you just see you just see like you just don't want to I didn't even know that till south said that I didn't read that far down into this question Obviously, we saw he was military, but he just had that he had Yeah, so when he says like, oh, you know, I have some aches and pains coming from a guy like him Yeah, his tolerance is probably super high But I'm glad he said the foam rolling thing if if you get that much benefit from foam rolling You need oh, yeah. Yeah mobility would be life changing to address that pain. Totally. Yeah Look if you like the show head over to mind pump free.com and check out our guides We have guides that can help you with almost any health or fitness goal You can also find all of us on social media So Justin is on instagram at mind pump Justin Adam is on instagram at mind pump adam and you can find me on twitter at mind pump south Today we're going to teach you everything you need to know to build a strong Well-developed chest when I think of weak points and in areas that I struggled with developing for a really long time Chest was up there with the yeah, it was for me. It was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique