 You are listening to the world's number one fitness health and entertainment podcast. This is mine pump. Now in today's episode, we answer fitness and health questions that are asked by our listeners. But the way we open the episode is with an introductory portions where we talk about current events. We talk about studies. We mentioned our sponsors. Today's intro portion was 36 minutes long. After that, we got into the fitness questions. Here's a rundown of today's episode. We open it by talking about a terrible, terrible movie on Netflix called Knock Knock, starring Kenyu, Kenyu Reeves. Terrible. Then Justin explains why his ear is so red. We talk about Russia making a vaccine that's 2% more effective than the one that we have here in America. That seems accurate. They're winning. We talk about how Spotify is making more moves by purchasing companies to strengthen their hold on the podcast space. Sounds good. Yeah, go Spotify. I talk about the right dose of caffeine and why weaning caffeine down can give you better performance, which led me to talk about Legion. Legion makes a great pre-workout drink, full serving 350 milligrams of caffeine. Half is serving 175, but it also has things like beta alanine and a form of choline that helps with focus and intensity and many, many other things. Legion also makes great whey protein and other supplements. All their products are naturally flavored, no artificial sweeteners whatsoever. And because you are a mind pump listener and you get 20% off all their products, here's what you do. Go to bylegion.com. That's B-Y-L-E-G-I-O-N.com forward slash mind pump and then use the code mind pump for 20% off. Then we talk about Emily Harrington, first woman to free climb, I think El Capitan. That's pretty amazing. Then Justin talks about Jim Sharks, Harry armpits. That sounds awesome. And then I talk about Butcher Box and some of the incredible add-ons you could do to your current box, incredible meats. I ordered their sausage. It was really, really good. And because you listen to mind pump, you get a huge hookup. In fact, right now, signing up with the mind pump offer, you get a free Thanksgiving turkey. Just go to butcherbox.com forward slash mind pump and then use the code mind pump. And then we got into the questions. The first question was, what's the best way to get a higher vertical jump? The second question, what are some of our favorite old school lifts that nobody does anymore? The third question, is it true that calf muscles are mostly just genetics? And the final question, why do female crossfitters have thicker wastes? Also, right now we're running a huge at-home bundle promotion. So these are the programs that we offer that require little to no equipment. So you could do them at home. And they're very effective. 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Well, here's what we're doing right now. Get all three of them for one payment of $99.99. That's it. 99 bucks, 99 cents, get full access to all three programs. If you follow all of them, it's about six months or more of expert workout programming. Oh, by the way, if you sign up, you can follow the programs for a full month. And within that month, if you decide that this is not blowing your mind, you're not getting the great results that you were looking for, return them all for a full refund. Here is how you sign up. Go to maps November.com. That's the word maps, the letter m a p s November.com. Since day one, I've been, I've been touting Disney, right? I've been saying them for everyone's, oh, you guys fucking Disney, everything Disney, everything loved you. I think they're onto something by keeping the traditional one time a week release, putting a lot of energy and effort into one show, making it epic. And, you know, I look forward to iconic versus Netflix is going the binge model is keep feeding these people. They're addicted to watching TV more series. Let's use the algorithms to figure out all we need to piece together to get them watching more like very, very different business models. Both are successful, but I have, I really do have faith in the direction that Disney is. You think that'll be the better one? I do. Because I think right now, you know, Netflix have one show Netflix is the process food, bro. Process food outsells all other food. It does. But I mean, just like what we're at right now, I feel like people are becoming more and more savvy. I believe we're on the front end of that in the health and fitness space, making more and more people aware of how dangerous that path is. If you fill your cupboards up with nothing but process food on it's almost inevitable, you're going to become obese from that. I think the same thing is going to happen with like Netflix, binging. It's all fun and games right now because everybody's enjoying it. But after a while, we're going to have a bunch of zombies that just stare at screens all day long. And we're going to see all the, we're going to see all the unintended consequences That's some wishful thinking. Really? Yes, dude. I mean, okay, if I'm wrong, we are on our way to Wally. If I'm wrong, we are on our way to Wally. Just give me a clear divide of Wallyans and, you know, non-Wallyans. Yeah, so that's the case. And I don't know. I just, I think that Disney, here's another thing. Disney's programming is superior, but they don't put out as much, you know? So Netflix has got the throw spaghetti at the wall approach where you're going to get something is going to stick and every once in a while they do put something out that's really good. Well, it reminds me, yeah, it reminds me of the old school like HBO was, was the best one for that because it was like, they had maybe three or four shows, but they were like the best shows. Right. And I feel like they just need like two or three other really, you know, massive hits. And then I kind of agree with your question. Have either one of you guys watched the right stuff yet? No, I haven't seen yet. I cannot believe you two haven't watched it. No, you know what I would watch? You got the right stuff. Do you not have Disney plus? I do. Yeah, I can't believe you haven't watched the right stuff. Is that the astronaut one? Yes. Yeah. 100% in both of your guys' wheelhouse. I tried to watch it and I couldn't convince Jessica. Oh, really? Yeah, because it has to do with space. So she thinks it's sci-fi. I'm like, it's not sci-fi. It's fake. Just because they're in space. It's based on a true story. I know. Oh, it's nothing. It's nothing sci-fi. I'll try again. I'm not messing that with her anyway. Oh, you too. Yeah, I lost hell of a point. Yeah, you guys are doing well. No, dude, because I can... Our dad game is off this week. No, no, no. So this has happened a few times where I'll convince her to watch something and it's terrible. Oftentimes, it's really good, but the terrible ones she just remembers now. I disagree with that. Well, this is what happened. I agree with Jessica. It's probably why she gets upset is because I think it's probably more terrible. No, no. More terrible, more often. No, it's good sometimes. You're a, you're a, you're a reviewer. No, no, no, no, no, no. I'll give you guys... You are not my trusted source for it. Listen, this, this time, you're right. So I got... I got your back on some of all. So I'm on a group text with my cousins and a few friends and they're all like, it's an investment thread. And every, but every once in a while, somebody will say something non-investment related. So one of my buddies on there, at first I thought it was one of you guys. So yesterday she was asking me, who the hell told you to watch a stupid movie? And I'm like, I can't remember something. But it was Adam or Justin. Never, Jessica. I would never get to sell a bad movie. Well, hold on, I'll tell you why. So anyway, so I checked and it was actually one of my buddies in this thread and he's like, dude, you guys got to watch Knock Knock on Netflix. It's like a, it's like a thriller, like Fatal Attraction. You guys remember Fatal Attraction? Yeah. Yeah. That was a good movie. Yeah, it was a good movie. I mean, I don't remember that much, but yeah. It was iconic, right? Iconic. Kind of one of those like, like what do they call them, steamy thrillers. Oh, I was thinking Basic Instinct. That was the one where she would cross her legs. Yeah, and you could see the... But like that? Yeah. Something like that, right? Steamy thriller, right? But to make a steamy thriller good, it's got to have like suspense and mystery and it's got to have a good story. You got to boil it. Yeah, it can't just be, you know, crotch-shot. Right, excuse me. So anyways, like you got to watch Knock Knock. So last night we're sitting there and Aurelius is now starting to kind of settle. We're starting to kind of get in the hang of things with the breastfeeding. So she's chilling with him on the couch. I'm like, hey, you want to watch a movie? She's like, okay. She's like, do you have any ideas? I'm like, I heard of this movie, Knock Knock and I can't remember who told me, but they said it was really good. So I go on Netflix and sure enough, it's ranked number seven on their top, like rankings, right? Yeah, I just can't picture you not going for the who's there dad joke. I just can't. I said it like four times. Yeah, I knew it. So anyway, I go on Netflix and it's number seven. You know how they do the rankings? Yeah, and by the way, those things I've now thrown those out. Waste. It's a bunch of kids skew that. It's stupid. Yeah, a bunch of Benj eaters. Throw that. Throw that numbers on. So I put it on and it's Canary's, right? Canary's isn't it? So I'm like, dude, I love Ken. Oh, come on, you guys. He's a surfer in every movie. I know. But dude, you just love him though. I bet you he's a surfer in this movie. He's the worst actor of all time. He's one character. I know. He is. He's a surfer. No, no. He's, he's reliable. He's either, he's either Bill and Ted or he's Neo from The Matrix. Both of them. That's it. Whoa. I might. Okay. First of all, Neo says hardly anything. Exactly. And Bill and Ted is surfer. Yes. It's still surfer, like Stoner surfer. He does good with John Wick too, but it's the same character. That's Matrix, yeah. Same character, right? So, and you're right. He's terrible, terrible actor. Anyway, so the premise is, you guys are crazy. I love him. He's his father, you know, married. He's got this wife and two kids. He seems like a good dad. That's how it opens. I'm, don't worry. I'm going to ruin it for you because you don't have to watch it. Shit, it's pure shit. Can you? I mean, I don't know. I might do it. Wait, how do you say this, Dave? Can you? Kenya. Kenya. So anyway, he... What is that from? I don't know. What do you, is it supposed to be from something? Yeah. Justin just says it probably. I'll just say that. Yeah. So anyway, he's with his family and then it's Father's Day and then the wife and kids go to the beach because he has to work. So he's at home by himself and, you know, he's drinking a little wine. He's doing work. He's about to light up a bowl, smoke some weed or whatever, doorbell, you know, rings or whatever. He goes over and it's these two like 21-year-old girls and they're all soaking wet. And they're like, oh, my phone doesn't work. Can we come inside? And, you know, we need to make a phone call. Such a great premise. Anyway, so he invites a man. Real life situation. And so we invite and Jessica right away calls it. She's like, you just want to see Naked Chicks. I'm like, no, I don't, babe. That's not why I'm watching this. She's like, yeah, right, dude. Let's see how this plays out. I'm like, yeah, yeah. So like, I'm like, I'm like, supposedly it's a thriller. I'm like, so who knows what's gonna happen? Well, sure enough, they seduce him and he bangs them both, right? That's excellent. Anyway, they turn out to be these crazy chicks that don't leave his house and then they try to kill them. And it's this whole crazy. And 30 minutes into the movie, Jessica's like, I've given this a chance. It's 30 minutes long. We've seen her 30 minutes. She's like, this is shit. I'm like, no, but it got recommended. I said, I bet there's a crazy twist. I bet it's gonna get good. It didn't. It was fucking garbage. There's nothing worse than a recommendation from somebody. And then you're in it like halfway or a quarter way through. You know it's bad, but you're sticking around because you're like, okay, he said it was good. I was committed. It's gotta be a twist. I was invested. And then you get to the end of it and there's no twist. I was invested. You know, you're invested and you're like, and plus I want to prove her wrong. So I'm like, you're not gonna check. It's gonna get good. I just know it. It was the worst movie I've ever seen in my entire life. Yeah. I kind of felt that way about Tenant and I know there'll be some people that'll battle me on that probably because people knew unique concepts, something that they haven't seen before or whatever, but the acting in it was so painful and the dialogue between everybody, it was just like, I wanted to walk out of the movie. And it was just like, dude, at that moment, you really have to be like, okay, this is so incredibly awful that I'm just gonna walk out and like, you know, release all the money. Oh, dude, I was, I'll never get that 90 minutes back in my life. And I even, I went to bed angry. I woke up this morning and angry. I was like, gosh, damn it. That was so, yeah. Because it's just like eight, a huge chunk of your time. It was gratuitously weird and disturbing and of course lots of TNA. Now I know why my buddy thought it was a great movie. Oh, brother. That's why you thought it was gonna be so terrible. Keanu Reeves is the worst actor of all time in it. The worst. Yeah. Knocked out. He's there. Yeah. Yeah. Exactly. Look, girls, I'm a father. Come in. You look wet. It was so, it's over a pizza. Dude, I was uncomfortable watching it because, you know, he's like this married man father. And these girls are obviously coming out. And you're watching it with your wife. Yeah. And I'm sitting there and I'm just getting uncomfortable. You know what I mean? I'm like, dude, this is, this is not, I'm like. So I was like, I would never let them in. Yeah. Yeah. There's just no. Well, first of all, if you're a smart man, you wouldn't because that would never happen in real life. You're like, all right. Yeah, something's. So where's the cameras? Yeah, exactly. I'm getting set up here. This is not real. Middle of the night. Two chicks show up. What a, take a bath. Oh man. This is not, yeah. Oh, shit. Anyway. I was just showering all night, dude. That's what I was doing. Yeah. What happened to you? Why was your ear so red? It's still, look at it, dude. It's still, it's still red. Why is your ear red? Yeah. So like yesterday I was shooting again with Eli, and we were doing another commercial. And I had like the makeup on still. Dude, that stuff is so hard to get off your skin. Makeup? Yeah. Why do you wear makeup? Oh, look at that. Oh, shit. Wow. Oh my God. So I got a new character I'm developing here. So we'll see how he does. Is this a samurai devil? Yeah, it's something. We call him Satanio. That's, that's his name. And you guys will see it, you know, down the road. Oh my God, dude. That's one pic. I think I did one more there. Were you here, Doug, when he was doing all this? Yes, I was. Oh, you were here. So Doug got to see it first thing. You got to see a little bit of it. I tell you, you hit a home run with the magic spoon one. Oh, that was so good. So weird. I'm so, I'm so curious. Maybe somebody who's a listener. Hey, Justin. Hey, Doug. What do you got going on here? Oh, enjoying some magic spoon? Magic spoon. I love magic spoon. Can I have some? Hey, be my guest. All right. Ooh. Oh, yeah. Yeah, blueberry is my favorite. Blueberry is my favorite, too. So good. Dude, isn't this the best? Oh, man. Justin. Hey, Doug. Oh, oh, oh, oh, oh, good. Yeah. Justin. Hey, Doug. Friends. Oh, oh, good. Magic spoon. Hey, Justin. Hey, Doug. Friends. Magic spoon. Can I have some? Magic spoon. Yes. Magic spoon. It's better with friends. Is more savvy than we are on Instagram because for some weird reason, that did not get viewed a ton. So we have boring ass videos of us talking on our Mind Pump Media page. It'll get 7,000 views. But yeah, plus. Plus. Yeah, more than that. And this one gets 3,000. Meanwhile, every. Real discipline in you guys. Yeah. I don't know why that was. It feels like, like, I think your theory was right. Yeah. It might be right because it's an ad, and we didn't say it was an ad. Maybe their algorithm or someone flagged it. I actually think because it was on Saturday. So Saturday was, like, big political news and everything. And I think, like, Biden was announced, you know, like the elect. And so, like, the entire feed was just all politics and all that stuff was, like, you know, riddled through everybody's feed. So I don't even think anybody saw it. Yeah, I'm not sure. See, that might be right. That's more likely because I haven't heard anything about, like, the ad thing. If you haven't, if you're listening, you haven't seen it. Go to the MimePump media Instagram page. It's fire. It's so good. Sweet. Yeah, let me know. So this make up was just stick to your face. Well, I mean, you paint it. Like, I was painting my body. There's, like, you know, the one that you paint your body with, it was actually turning me pink because I'm so white. You know, it's supposed to be red. And so I had to be thrifty with the face one to lose for my arms. And anyways, yeah, it was, that was the first time I actually, like, was, like, you know what? I'm going all in. You know, like, I'm going to change my entire look, all this stuff, and we'll see how this goes. And it's just soap and water? Yeah, soap and water. But then I had to, I was, like, scrubbing everything, dude. Like, that was the first time I used our shower here, too, by the way. Oh, is this running? Yeah. Oh, yeah. So that's working. But I didn't have a towel. You know, I didn't have any soap. I grabbed the soap from the bathroom. Yeah. And I was just scrubbing myself. Oh, the hand soap? Yeah, yeah, yeah. That's all right. That's what you used to clean everything anyway. Yeah, yeah, yeah. It's an upgrade from Dawn. I'm even more, like, you know, dried out. My skin's all even more flaky now, too. Yeah, it's better from the tide pods you use sometimes. Yeah, that's true. It's a bit of an upgrade. Oh, cleans your clothes might as well. Oh, God. Clean your stuff anyway. Dude, so news came out of Russia about their vaccine. So you know how our news comes out that says that... It's like the space race. No, oh, hold on. It's like the space race. Hold on a second. Their whole population has been using this. I don't know, I don't know. A lot of them anyway. It's been out, right? So here's... This is what's funny. So our news comes out. Pfizer and, I don't remember what other pharma company... Trial comes out. 90% effective. Like that's insane, right? Yeah. Anything over 60, 70% would have been a home run. Russia comes out 91%. 92%. Oh, yeah, I call it 92. Of course. You got us on 2%. 2%. Yeah, Russia comes out. It's like our vaccine, 92% effective. Shut up. You are weak with the vaccine. I did not know that. That's funny. Yeah, they cracked me up. So I mean, is it going to be available? Is it going to be available soon? Or what's the... Because I've heard mixed things here. I've heard that it's still going to be... We're a ways away. We're a little ways away. We are. Yeah, it should be by the end of the year. It should be okay. So you know Russia named its vaccine, by the way? You said space race, right? Yeah. Okay. Sputnik 5 COVID-19 vaccine. Oh, that's funny. Yeah. It's like our Patriot missile. So is this going to be like a race against COVID? Totally. Totally. Which country does better? Even more reason why you guys should watch right stuff because it's all about a legacy. Yeah. The Apollo vaccine. The CEO of Pfizer dumped 62% of his stock right on the COVID vaccine announcement. So he dumped it at a nearly 52-week high. Because... Oh, it was a high. Yeah, so it was a 5.6 million dollars. But you got to be careful when you do that because you have what is insider information. And so you got to be careful when you do that. So I'm wondering if he's going to get looked at or whatever. Yeah. Did you see Bill Gates' awkward interview about his vaccine efforts? What? No. Oh, yeah. You guys should... I'm not even going to go into it. But it's worth a look. It's worth a little YouTube search. Bill Gates has been hammered with conspiracy theories. Well, the thing is they were hammering him about the side effects and all these types of things and potential... Like maybe there were some deaths involved in the testing of it and all this. And he just was so aloof about it. It was pretty scary. Yeah, he's been the target of huge conspiracy theories. Did you guys hear what happened to Trump with the whole Four Seasons thing? No. Oh, Doug, pull this up. So my buddy sent this over to me. This happened to Trump just the other day. So I guess after the election, they had this post-rally thing all set up and it was supposed to be at the Four Seasons. And somebody who booked it for him made a mistake and did the Four Seasons landscaping. And so they had this whole thing all set up and it ended up being like this landscaping business outside. I can't believe you guys didn't hear anything. No way. Yeah, yeah. Pull it up. So do Trump Four Seasons landscaping and see... Tell me what you pull up right here, Doug. Yeah, my buddy sent this over to me. You know, I would die. So what's he doing, a big rally? Yeah, it was supposed to be the Four Seasons... Look, a COC of Dubuque. Piles of grass. Did you find it, Doug? And Ross. Yeah, yeah, yeah. Trump's legal team failed Four Seasons press conference. And like a warehouse? Yeah, look at it. Wow. And they were already committed. But he still did it. I mean, that's hilarious. I guess there was like an adult video shop right next to it, right to the left of it right there, too. Well, he still did it. Yeah. Good friend. Oh, you know, hey, that video, who was that golfer that you sent? Oh, yeah. Did you see that, Justin? Yeah, yeah. At the Masters. He skipped it off the water and made a hole in one. Yeah. I don't think it was, they put a hole in one, but it obviously wasn't a hole in one because he wasn't hitting from the tee. It was right in front of the water. But still, I mean, it doesn't matter. He sunk the shot. Right, right. But yeah, I mean, he healed it. So it wasn't like, there's no way he intentionally did that. You think it was an accident? There's no way that was an accident. Well, he's aiming for the hole. Dude, he hit it like with the heel of the club. But you're supposed to get under it, right, to give it loft. And it went like a laser beam across the water and made its way over it. I can't imagine that he planned that. Oh, come on. You're a pro, dude. Well, yeah. I mean, they're another level. But still, really, that's the trick shooting. I mean, has maybe gone to another level, I guess. Well, I just think that, do you make that big of a mistake for you? I mean, for a golfer to miss the ball by that much on the club is that doesn't, at a pro level? Well, I mean, look, you're aiming for the hole, obviously. So how can it be an accident? Well, because of the way that he hit it was not like, the way the club's design is it has an angle, so it gives the ball lift, right? And he didn't give it any lift. And in beginners, he was trying to hit it with the heel of the club. And it just, it goes like straight. Like, he was trying to hit it over the water. Yes. But instead, he hit it across the water. Yeah, exactly. Yeah, that's Justin's point. But I don't think so. I mean, I feel like that. I mean, at that level, I feel like that's, it'd be so weird to see that. Well, and I can see that because I've watched, I've been to like a pro event and I've seen the spin that they can put on balls. It's amazing. Like, so they'll shoot it way past you. Oh my God, that's a terrible shot. And then it has all this backspin and it goes like right up next to it. Yeah. You know what blows me away the most? Do you guys ever watch, you of course don't, guys who kick soccer balls and are able to get it to spin and curve? I'm already bored. Sorry. Yeah, corner kicks. That's crazy. That was the one that was viral on, I don't know if it was Barstooler who scored or who put it up last. The guy who did the no look corner kick. Dude. He was looking the other way, kicked the corner and hooked it in. Just spins and hooks in. Yeah. Nice. It's a whole story. What was that called? Just joking soccer people. What was that one video where the guy, he like, what do you do to the other guy, made him fall down and you're like, oh, this is why nobody likes soccer? Yeah. Yeah. Yeah. How did he make it? Yeah, so, no, he got it stretcher. Yeah. He got like a little, a little shoulder and elbow and then they had him stretchered off. It was like so. Yeah. It was the most over acted thing ever. Yeah. He gets pulled away on a gurney because he's just like, oh, oh, he hit me. He bumped into me. Better backpedal. We're going to fin all the soccer fans. It's all right. But you know what I do want? Soccer fans. No, here's a cool, here's an interesting thing. I want to know what kind of spray they use. You ever seen them? Oh, my knee. And then they're fine. You ever seen that in soccer? No. Oh yeah. There's like this spray that they do and it makes all this like, I don't know if it's cold spray or something. What? Yeah. Yeah, so they're like, ah, he broke my leg and then the guy gets up and he's like, I'm cool now. What? Yeah. You guys don't watch because you don't watch soccer. No. Yeah. I didn't know that. That's too bad. Do you guys see Spotify acquiring another company? Yeah. Oh, yeah. The ad company, right? Yeah, another one. They're making it a lot of move. Yeah. Yeah, exactly. So that was another company. It's just basically a software that it helps podcast users with advertising. So it's like. How does it help? Well, because you know, I think I've told this to you guys before. One of the options that we have with our advertising, we don't do this right now. So one of the perks of advertising with us is it's evergreen for the company. So if a partner pays for a commercial, even though a year later, like so an episode we did last year, it's still getting downloads. It's still got your commercial on it. Yeah, it's still got your commercial, still getting downloads. Well, the future or what a lot of people do, podcasts that are even bigger than us do, is they sell, you know, only so many, like, listen. For example, so like one of our partners like today, Legion is a commercial. So Legion would buy this commercial. Once it hits 100,000 listens, the commercial drops off. That's it. You got your 100,000 listens from us. If that show ended up being an amazing show and goes on to do 150, 200,000, we have the opportunity to resell that slot. I see. And so that software that allows you to do this. And then it also, I think it has some sort of an algorithm to help brands get partnered with the right listenership. So like you're not messing around with brands that aren't going to probably perform as well. So it's interesting software. I mean, obviously we've built a whole different model here on how we do things, and I wouldn't change what we're doing. But it's interesting to me that just watching Spotify double and triple down on the podcast. That's exciting. I mean, they're putting all the effort into podcasting. I mean, we need a big company like that to really like push it through into mainstream. Well, speaking of Legion, remember how I told you guys about a month ago, I was going to start weaning down caffeine and cycling it, just preparing for now, when now I'm not getting much sleep. Right, right. I'm so glad I did. I swear to God, it makes such a huge difference. The right dose of caffeine, and the reason why I brought up Legion is his, their pulse pre-workout, one full serving is 350 milligrams of caffeine. That's a lot. It's a decent dose of caffeine. That's a lot. And I was at the point where 350 would have been my dose, but it's a little too high for me. And the way I know this is, when I'm working out a body part like legs, which requires more stamina, right? Legs much harder to do than chest or shoulders or whatever. If I have too much caffeine, I find myself getting out of breath. Like I don't have the same stamina. Oh, interesting. So I slowly started weaning it down. Now I'm at half a dose. So what is that? 175 milligrams of caffeine. And my stamina is great. And it's the right, for me, at least it's the right amount of caffeine. And the way that I do this is, I'll reduce my caffeine and take by a quarter every week till I'm down to a really low amount. And then I'll stay there for a little while and then start to ramp it up. And then I'll make sure to take off one or two days a week. If I go every single day, that's when shit gets too much. That's when I start taking too much damn caffeine. And it's just not good. And then speaking of which, great natural post-workout drink that, one warning, you could, because it's raw eggs, you got to be careful. But great post-workout drink you could do. I've been doing this just as I'm in a hurry, trying to get to work on time. Eggnog? No. I know that's the one where he's going. I'm sorry, I was thinking. Holiday guy, raw eggnog. Eggnog. No, I do egg yolks and coconut water. So coconut water's got your, yeah, yeah. Tastes good. Really? Absolutely. Interest, a lot of calories, yeah. So the egg yolks give you your protein, your choline, your cholesterol, which is excellent for recovery, so I'll do eight egg yolks and I'll do it in coconut water and I'll do it in a shaker cup. And the coconut water's got the natural sugar, the potassium, you got the proteins and the choline and the cholesterol from the egg yolks. Really, really easy. Again, you have to be careful though because raw eggs are always a risk of things like salmonella or whatever. And it tastes okay. Tastes good. Sounds horrible. No, no, no. But then again, I forget, you're a baby. Yeah, I thought it was coconut milk. You're just cooking it water. Coconut water. I forgot you guys are both. Yeah, I don't like the taste. It just sounds like you're drinking raw eggs, raw eggs. I mean, coconut water doesn't have much flavor. Yeah, it gives you sweetness. Like a little bit? Yeah, it gives it enough. It's good. It's not bad, dude. I don't know. Your recommendation on food is similar to your Netflix recommendation. Well, let's see how many people do this. Yeah, I thought it was pretty good. Only the radical salfans. Yeah. Oh, so good. Sal, strudamos. I have it right here in my shirt. He's my hero. Hey, speaking of athletes, did you guys see that woman, Emily Harrington, first woman to free climb? No. There was a route on, what is it, El Capitan? El Capitan. Yes, free climbed in 24 hours. Now, did that beat Alex's record or is that? No, no, no, no, no. There's a big difference. There's free climbing and there's free solo. Oh, what's the difference between free climbing and free solo? Free climbing, you're going up and you're attaching your. You have ropes still. Your ropes to anchor points. So if you fall, you don't die. Got it. Free solo. Yeah, none of that. Not a damn. Oh, I thought that was all underneath free solo. No, free climb is not the same as free solo. Interesting. Yeah, free solo, you are legitimately crazy. Free climb, you're just, you're crazy-ish. You're still crazy. Yeah. But she did a route on there. Remember the name of the route, but the first woman to do it, because there's different routes. Some are easier than others. Yeah. And she did a particular route that was hard. So first woman to do it. Yeah, congratulations. That's awesome. That's so awesome. Do you remember what the doctors described on that documentary with Alex of what was going on with his frontal lobe? Do you remember that? I don't know if it was frontal lobe, but there was something with his brain where he kind of doesn't get much joy or fear out of things. Unless it's super. Yeah, I'm starting to explain this to my brother. My brother-in-law, I think, is the same way. My brother-in-law, I told you- Oh, I know what you're talking about. My brother-in-law broke his hip. He does downhill extreme mountain biking. And he's mid-40s. Everything he's always interested in something that is risky and like that. This dude was literally still using a crutches and got back to downhill riding. Doctor did not clear him yet. He's only supposed to put 20 pounds of pressure and weight. How's he riding down? Well, because you don't put a lot of weight and pressure on that. You're on a bicycle. So it's sitting on his ass. It's not standing up. So he's not even allowed to walk yet. This motherfucker's going downhill again. Yeah. I told him he's missing that frontal lobe. I wasn't sure what it was. I feel like a lot of these extreme sports people are like this. Yeah, he scored fairly high on conscientious skill. Doesn't say right there. He appeared to be twice as sensation-seeking as the average person. So here's the deal with it, right? So most people have a normal reaction to fear and excitement and extreme emotions. People who do this crazy shit, like those people that do the squirrel suits. Yeah. Okay. By the way, did you guys know that there was a documentary? It's like eight out of 10 people die. Oh, everybody. Everybody dies. There was this documentary that was done on the squirrel suit. I watched that one. By the end of it, they're like, yeah. 40 of these guys died. Yeah. No, I saw that. That's crazy. It's crazy. So what happens is they don't feel extreme feelings and so the only way they make themselves feel like they're alive is by doing crazy, ridiculous shit. Remember at the end of Free Solo when he finally made it to the top? Yeah. If I did something like that, I would have done back flips. I would have cried. I would have been, ah. He's like, that was nice. He's like, okay, I did that. Yeah. That was cool. Great. What's next? I feel like it's a little bit of torture, don't you think? What do you mean? Being like that. I mean, it's awesome because you do these crazy feats. Life must be depressing. Like you're so driven for like crazy, crazy things. Yeah, if you're not pushing the limits and almost killing yourself, it's not really that interesting. You probably, life would probably feel like mute. Yeah. Like it's on mute. Right. Imagine if you can't just sit there and play cards. Yeah. No. Yeah. It'd be like you're going to go crazy. Almost depressing. Yeah. Anyway, Adam, you were saying earlier that you did, you've messed up with your girl. Oh, God. I want to hear the story. Way to go. Way to go. Yeah. Who's now? I thought about it, but yeah. I'm not the only one that messed up last night. Yeah, yeah, yeah. Fucking, I'm in the dog house right now. Well, I just, yeah. This is a pure, I have no excuse. I just purely fucked up. It was a bad, you know, late at night thinking I'm being funny and stuff like that, giving her like a playful jab because she's turning 40 and that was not a good idea. Oh, what did you say? Yeah. Just because it's been 10 years we've been together. I'm like, oh my God, it's been 10 years we've been together. I remember when you were young and hot and all this. Oh my God, bro. Yeah, just fucking, not a good idea. Classic Adam. I was just trying, you know. What kind of a playful jab is this? Well, you know, not all the time. Hey, babe. Yeah, some land, some don'ts. You know what I'm saying? Maybe the part of your brain that this process is appropriate or not appropriate. Yeah, yeah, no, exactly. I think we push boundaries so much that sometimes we think something that like that's really funny. And then, you know, when it came out, I knew it wasn't very funny. Oh, fuck, that didn't land the way I thought it was. Yeah, so she pissed at you. Yeah, yeah, I know I'm in trouble right now for sure. And I'm like, and there's like no back pedal to that either. She's like, what part of that do you think is funny? You know? I was talking to myself. Yeah, well, she's definitely, I mean, she looks phenomenal. She's definitely the better looking of the half. No, no, no offense to you, but she looks. I mean, people still think she's in her 20s. So I mean, come on. So I mean, maybe that's what it is because she gets, and maybe it's my own insecurities, right? She gets fucking told she looks 20 all time. I don't ever get that. Oh, I see. So you want her to feel bad. Right. Subconsciously, maybe. I don't know. I was trying to, not only was I trying to explain myself, I was trying to figure it out myself. And I was looking in the mirror. I was like, fuck, man. Hey, babe, you're old. Yeah, like a bully. Listen, I know all the party favorites over the hill. 80% of the time, I'd like to think that we're good, right? We're good. We do the right thing. We're good men. We're good dads. We're good all of a sudden. Well, you know, sometimes we don't always do so well. So I don't do so well. We're such a youth-obsessed society. It's crazy to me because I wouldn't trade my youth for what I am now at all, the wisdom, the confidence. And women, women, when they're older, they're, in my opinion, they become more attractive because of the confidence, the self-awareness. It's just a whole different ball game. As long as they shave their armpits. Yeah, why? What? Jim Shark, you guys didn't see these bits? Oh, yeah. That was like I had to bring it up. Great transition right there. That was good transition. What happened? Yeah. So I was perusing, you know, on my Instagrams. And I saw this Jim Shark girls or ladies or whatever. And there was a... I like how you make it so you get there on accident. Yeah, like weird, yeah. I was looking at fitness-y, stretchy clothes, right? Because you're here in the market. Okay, I'm already in, now I'm in the doghouse. Here we go. Yeah. So it was like this lady and, you know, it was just interesting to me. This is all I'm going to say. It was like, purposely the arms were up like this. And it was like, you know, very unshaven, you know, flowy hair situation. Oh, so they're just showing off the armpit hair. Yeah, like very much like, hey, here it is. We're doing this. It's interesting to watch. I'm very curious to see how this goes. Like, I mean, they're going hard in the body positivity direction. Yeah. And so it's... It'll be see how far they go with that, you know? Well, I tell you. You know, like that... There's a wide open space for that. Think about this, okay? Here's where I'm going to give them credit, right? I think it's weird too, Justin, but to give them credit, and if you look at the athleisure wear market, okay? Look at all the brands, even like brands like Viori that we work with and like the Lula Lemons, things like that. And they are very old school marketing, like, you know, sexy and the models are very good looking and fit and lean. And the truth is a lot, when we look at the gym, we've talked about this. I used to stand members up and say, listen, how many of these crazy bodies do you see? Look at the gym. Everybody looks very average normal people inside here working out. So how many... But how many hairy armpits did you see? Yeah. Well, that's my only thing. Like, different bodies, that's another subject. Well, I mean... The hairy armpits is like... But here's the thing. Here's the thing though. There's got to be in America, let's... Maybe Duncan Pulley stats up. There's got to be at least a million people that are girls that like to have hairy armpits. And nobody is selling athleisurewear to them. Oh. So think of it... Athleisurewear designed for hairy armpits. Yeah. No, I mean, so... I mean, did it flow? In their defense, okay, from a business standpoint, it's a very interesting strategy to see if it's going to hold. I mean, would you have got... Let's be honest, okay? And I think we actually railed on them five years ago. Planet Fitness. Would you have thought Planet Fitness is where it's at today? Because they went after the opposite market. I would have guessed that for sure. Yeah, because... No, I would have... I pretty much know these things. Yeah, I know. Get out of here. I think there's episode 75. I think you go back in here, Sal. Not agree with that. I predicted it. No, no. I mean, we... I came up with the name. Planet Fitness is clearly going after the market of people that don't show up to the gym. That's the reason why you can sell it for $10. Well, remember, Curves did the same thing. Right. Curves, because the fitness space... And then I think that's what we speculated. It's an unaddressed market, but I guess I just see that as a really small market. I don't know. Maybe I'm alone here. Well, the fitness space does a good job of trading members and trading people. So what I mean by that is they'll penetrate the market so much and nobody will penetrate it more. They just end up fighting over that same percentage. And companies like Curves early on and then Planet Fitness reached people that were not part of that traditional percentage. And that was very, very smart strategy on their part. But as far as the hairy armpits are concerned, you know, my parents' generation, and maybe even younger than that in Italy, no women shaved their armpits. That was the thing. Yeah. I mean, my aunts. I remember going there when I was 12. All my aunts were... Yeah. I mean, I just think that there's no athlete's or company that's doing that. You know what? It does scream, though, that like a 23-year-old running the company. Doug, could you look up? Tell me if it really does. How old is the CEO or owner of Gymshark? I think he or she is really young. Yeah. I don't know. I don't know. What are you guys' thoughts on hairy armpits on girls? Obviously, I'm not a fan at all. Really? No. It doesn't bother me too much. Okay. Yeah, I can see that. I can definitely see that. Why can't you see that? Because you were the guy that was like the non-deodering guy for a while, too. No, no, no. So you know why... You lean a little hippie. Yeah, you were by far the most hippie out of all of us. Yeah, I'm probably the least. Yeah. Look, I... You drink mushrooms on a regular basis. All I'm trying to say is that, you know, if someone's healthy, if fit, and attractive, hair or no hair is still attractive. Look at the founder, 28 years old. 28 years old, explains everything. Yeah, it does. Yeah. So are pubes gonna come back in style then? Sure, they worse. Yeah, that's different. Big old bush is coming. What? Why is that different? Bush 2020. That's just... Hairy armpits are different, dude. I don't know. There's like... Having hairy armpits makes it stink more, too. Yeah, that's what they're there. That's my opinion. You guys know that, right? That's why we grow hair in our pubic area and in our armpits. To emanate. It's to collect pheromones. Yeah, throw it out there. No, it's for reals. Pheromones make up... They play a big role in our attraction to other people. They've done studies on this. Well, they'll have women smell t-shirts and men smell clothes. And Justin, you know that story you told, but you were smelling your girlfriend back in the day. I mean... What? Let's not talk about that. Yeah, it's an old episode, ladies and gentlemen. I'm gonna find it. I know. I'm trying to remember that. I don't even remember that. Where did you go on that one? Maybe you didn't tell them on the show. I don't want to do it. Whoops. About that. Anyway, so that's why the hair is there. Yeah. I was a lot younger back then. But I'm also not anti it, whatever. If you want to have hairy armpits, and there's obviously a group of men like yourself that would just totally be game for it. It's not a fetish. I'm just saying I'm not that big of a deal. Kay, now you're defending it so much, I feel like did Jessica try this for a little while? She doesn't grow hair, dude. Oh, wow. No, she's like a dolphin. She has no... She grows no hair on her body. She could not shave her legs. I wouldn't know the difference. Wow. Really? Yeah, I call her the hairless wonder. Wow. Yeah. It's amazing. The dolphin analogy is great right now. Just smooth. Yeah. Yeah, like a porpoise. No kidding. I swear. That's wild. Yeah. I'm just imagining the noises at night. I am not a man. What's happening in there? Just so smooth. I mean, I remember in my culture, like the women, like my, you know, I hate to call them. What do you mean? You weren't... You didn't grow up in Italy? No, but genetics are strong, dude. My sister, my poor sister, from their hair to arm hairs, were like, where's the mine? Yeah, but they didn't grow. They didn't grow their arm hair too, right? No, they had to shave. My sister shaves her arms and everything because she was... Yeah, I see so. I don't know. You're acting like you grew up around it or something. I see it's there on. I don't like it. Yeah, anyway. Hey, have you guys tried to butch your box? Wow. Awful transition. Hold on a second. Awful. Hairy armpit and food? I know. That has to be the worst transition ever. Hold on a second. Nobody's going to buy it now. Hold on a second. Oh, wow. We're going to have to do a free commercial for Butcher Box sales. No, we're not. Listen, have you guys... Okay, I'm listening. For reals though, because I'm grilling like crazy right now. We're at home and I got all this food stored in the freezer. Have you guys tried the sausage and the hot dogs that they serve? No. But they're freaking out. I didn't even know they had that. Yeah, I haven't had those yet. They're really good. What are you... Do you have like a variety pack that you get every time? Because you always bring up the... He changes it up the most. Yeah, I don't. I have like a set what I've... I know, me too. Go on Butcher Box every month and look at their specials and their add-ons. And there's always something different. Well, whether it be lobster tail... You're always trying the different stuff. They had sausage and it was... It's phenomenal. It's really, really good. My kids loved it. It was really, really good. But every month you go on there... This is what I love about them. One of the things I love about them is every single month you can go on there and they'll have some kind of a special for some kind of an add-on. One time it was a pulled pork. They had the pulled pork that I had you guys try. Other times a sausage. They had lobster tails one time. Yeah, like a surf and turf one time we got for court news. Yeah, and you just add it to your box. It doesn't go automatic. So you have your normal box, right? That you pay whatever, 100 or 200 bucks a month for that's got your staples. Yeah. Like for me, it's tri-tip, ribeye, chicken thighs, and pork chops. And then, so that's my staple. But then I'll go in every month and I'll do add-ons to see. Speaking of meat, did you see... I think Rob Wolf posted this. Did you guys hear that they're trying to do a tax on meat? A carbon tax? Did you hear that? Yeah. I mean, I saw on him posting about it, but... It was him. It was Rob Wolf. It was Rob Wolf. Okay. Gosh, tax meat. But that looked like hopeful thinking. Like it didn't look like that was something that was definitive. Oh, I thought I read that it was like that's on Biden's plan to do that. Maybe I'm completely wrong. So fact check me, Doug, here. I don't know. There's so much misinformation. It's hard to believe. Carbon tax on meat, Biden. I don't know, something like that. See what happens. Yeah, let's just make everybody less nutrient, less healthy. Yeah, stop eating. I was actually reading the comments. It was interesting how many people thought it was not a bad idea. You know what it is. If you... This is very smart by government. If you want to charge a tax to raise more money, one of the ways you do it... Oh my God, by 2050? We're talking about stuff that's going to go down in 2050? Could face it. That's like a Gavin Newsom move right there. In 100 years, we will all be... Cancer will be cured by this new bill that we've passed. I wrote it into office. Yeah, get out of here. But no, a very smart move by government. If you ever want to raise taxes and not get everybody pissed off, you attach it to some kind of moral thing. So like, meat's bad for the environment, so we're going to tax it. And you get a lot of people who support it and say, yes, this will help the environment. But the science actually shows that meat done, grown properly and raised properly is actually quite good. Well, so let's speculate a little bit. Now, would you be pro that if it was for like these overseas, like these massive commercial farms that don't have the best practices are getting heavily taxed, but then if you do an all grass-fed, all natural type of farm... Tax incentives as opposed to... Because your carbon emission is a net zero so you don't get taxed? Who do you think it's going to hurt the most if you make food more expensive? Of course. No, not just the consumer. What kind of consumer? Wealthy consumer or the consumers that are struggling to pay for their bills. That's a good point. You're not hurting the rich people who are buying grass-fed meat. I'm going to Whole Foods and spending tons of money. I don't care. But you're going to hurt the single mom who's trying to make burgers for their kids and that's the only unprocessed food that they have. Oh, now it's going to get taxed on top of it. Sorry, kids. Guess we're having Cheerios again for dinner or potato chips or whatever. Yeah. Yeah, it's stupid. I'm definitely not supportive. No, it's interesting. All right. First question is from Ryan McClellan, 0724. What is the best way to get a higher vertical jump? Jump shoes. Next one, Doug. Oh, I remember those. Bro, I owned them. Did you? Oh, yeah, I owned them. Me and my brother did too. Oh, me and my buddy and I. We tried them out. These were shoes that essentially had a block under the front part of the foot. So it's like you're doing calf raises, right? Walking around doing calf raises. They were a phenomenon for about 10 years. I mean, everybody bought into them for, I want to say about 10 years. What did you do? Put them on his walk around? No, okay. So yeah, well, no, they had a program that went with it. Like you were supposed to do sprints and little like hops and you were supposed to train in them. And oh, my God, did you get like unbelievably sore? No, just for your ass. And so that's what made you think like these things are working. It has to be working, yeah. So when I was, let's see here, Santa Teresa. So when I was managing Santa Teresa, so I'm probably at this point, 26 or so. And I mean, I bought those shoes back when I was 15. So I would say from 15 to then I had a trainer that was going to San Jose State and was a kines major. And he took, he got me into the department in there. And we did like some body fat with the bod pod thing that they had there. And I got to meet like the professor. And he, he actually did a thesis on the jump shoes and completely debunked them. But it wasn't until like a decade after they had already like sold millions and millions of these things and everybody was sold on the idea that they worked. They absolutely do not work. They had their run for sure. Oh, they did. Well, that was, back then we thought that calves played such a huge role. They play a role, but they're not, there's much more happening than just having strong. I mean, I would argue they almost, I mean, if you broke down the mechanics of a jump, I know there's somebody who's like, yes, they do play a role. It's like, no, you, I mean, they play such a small role. If you honestly, the, the time and effort spent on the calf to help the vertical, if that exact same time is spent on your quads and, and, and move the movement, you'll get way more bang through. So that's it. Okay. So here's a big one. A lot of people don't realize that jumping. There's a lot of technique involved. It's a skill. So it's not just about power or, or explosivity. Although those are important. Yeah. It's also a skill. And in fact, when you look at people who can jump really high, you start to notice a, a common pattern and technique. So it's not just about power, strength or explosivity. Although those do play a role. I would argue, especially watching a lot of the PEJ performance videos and all these, like technique is, is so much of a higher priority than I even realized besides getting your legs strong and, and you know, making sure your whole body moves and has a lot of control and can be explosive on command to be able to get the right step and to really have like, you know, an even bigger step to get, to maximize that stretch reflex, to get you to catapult up. Like all these things matter. All the little nuances matter, you know, the way that you approach the hoop, if you're trying to dunk and all these types of things. So, you know, I think that they just do a masterful job at, you know, coaching people and teaching all these techniques. Hands down, best information online is, and I, I, so I found Paul, I want to say, you know, five years ago when we were first getting into this and I was just getting on Instagram and because I like basketball sports, like he came up in my feed. And back then I think he had maybe, maybe 10,000 followers or so. And, you know, right away, whenever I see coaches or trainers, I go through their feed to kind of see like what kind of content and information producing. And like right away was like, this dude knows his shit. And I have not found anybody else that's putting out this good of information. And really there's this misconception of, because trainers that are working with professional athletes, they must be like the best or the smartest because they're working with professional athletes. But a lot of times in the pro world, it's all about who you know. Yeah, it's a network. Yeah, it's just a network of the right, the right person, you know, the right person to get in and you're doing it. And a lot of times they're kind of average trainers. They're not that great, the information they're presenting. And I knew this as my experience went on and my education grew in the space, like I started to become aware more and more of this like, oh wow, like this, that's not great to be training that trainer. That or I'd meet like a professional athlete and he'd tell me the routine his trainer, I'm doing like, what the hell is this? But when I met saw Paul is like, this dude knows this stuff. When we were talking, one of the things I asked him actually, to your point, Justin was, I was like, how much does technique make a difference in compared to like, you know, building your squad up? Because obviously learning to squat really well, the power to your point, Sal, does play a big role. But technique is such a big role. He's like, a lot of times out of him, he goes, I can take somebody in the same day, add three to six inches to their vertical, just insane. Yeah, that is insane. That's the difference of a person dunking a basketball and not being able to do it. That's like somebody who could barely touch the rim and all of a sudden leaves that day and can dunk a basketball. That's mind blowing. And he's all just by picking apart their technique, the way they lead into the jump, the way they set into it. They go, and this is why it's weird for us. Sometimes when we look at some of these guys that have these crazy verticals, they don't have the biggest calves all the time. They don't always have massive quads to get them up there. It's not, it's not always that. Some of them are just, they have the technique down. It's a skill. It's like saying, you know, how to get, how to get a harder punch. You could definitely get stronger, but learning how to punch better is going to be more effective. So skill is number one. So number one, focus on the skill and technique of jumping high. And then number two, build up overall strength. Squats being one of the best exercises. And here's where I would actually recommend a quarter squat or a half squat. This is where, you know, that's the range of motion that you really want to get stronger at to improve your vertical. Full squats are great. They're not going to actually contribute as much as a half squat or quarter squat. But if you're a beginner and you don't have good general strength, then I would go full squat. If you're already working out, if you already got good full squats, you just want to do an exercise that's more specific to a vertical, try some half squats. Well, and this is what, there was a lot of controversy, I think a year or two ago with LeBron James. Yeah, when LeBron James squat went viral and I must have been tagged a hundred times on that. And everybody like, look at this pro athlete, it's actually, this is where it applies. LeBron James doesn't give a shit if his quads are two inches bigger than the next guy. LeBron James isn't caring about, you know, having great hip health when he's 60 years old. All he gives a shit about is, can I improve my vertical? Where do I generate the most force that's, you know, going to be applicable to my sport? Right. You know, and that's where the quarter squat kind of comes in. Like, that's where you want to be able to have like the maximal amount of force to deal with so I can transfer that to my feet to then catapult me up towards the rim. So I've announced this on my Instagram stories many times. So if you haven't heard me plug these guys, you absolutely should, if you're interested in basketball, vertical jump and training, and even like technique and moves, like PJF performance, our buddy Paul Fabritz is I think the best in the industry. Max Marzo, who's a good friend and partner of his. Max is awesome. And then, what's Corey's page? Yeah. What is it? Sless strength? Or yeah. Sless and your strength. Sless and your strength. And all three of them, they all know each other. They come from a similar circle of people that I think are, those are all my favorite strength conditioning coaches out there for sports. Yeah. They're general. They're leading the way for sure. Next question is from coach Hickman lifts, favorite old school lifts that don't see love anymore. You know what's funny is we're seeing more old school lifts being done today than we did before. I mean, when I was in gyms, I never saw, I mean, heck, we didn't see dead lifts or barbell squats, let alone, you know, Zercher squats or good mornings. What are you attributed to? Mind pump, I think we started talking about. It's definitely us. No, I don't know. I think it's the, I think it was social media, a lot of good trainers and coaches coming out and talking about the bed. Like good mornings, for example, never saw them. And I love that exercise done properly. It's a great hamstring exercise. So I'm going to pick an exercise that it's old school that you still today don't see a lot of. I love the one arm push press with a dumbbell or one arm clean press with a dumbbell. This was an old strongman lift. Some people call it a circus press. Like similar to a circus press. Oh, I love that. I love it. I love doing heavy singles with it. So I'll take a heavy dumbbell. I'll clean it to my shoulder. Opposite arm is kind of out for balance. And I'll pop it up and then drop it down on the ground. So I'll make sure I have some nice mat or something. I could drop the dumbbell. And then I'll rest and I'll do it again. Great exercise for shoulder strength, upper back. And then here's another one. We've talked about this one a lot. It's in a lot of our programs. Still don't see it quite. I don't see it anywhere still. Windmills. Windmills a great exercise for your side of your body, your QL spinal health. If you have issues with your deadlifts where your back starts to get a little sore or hips. Get good at windmills. And that makes a big difference. It just bullet proofs your spine and helps to support you in any kind of rotation. And I think it's important to really visit that and make that a priority in your programming. I also, well, it's interesting about this too is I just every now and then I'll kind of do some moves with Indian clubs. And I expect already that I'm going to get some jokes about like air traffic control and whatnot. But there's been a lot of interest and I get like DMs constantly about it. And I've seen other pages and people popping up where there's this like real interest in that style of training and also in like Persian meals and then also like May spells and Gadas and things like that. They're very much unconventional, but they're like ancient, you know, like people are using them for a long period of time and they have value. And so it's, I don't know, man, it's exciting to see, but also it's definitely underground still. I'm going to pick one that Sal actually introduced to me and it's completely changed how I train. Like so I used to love or do a lot of leg extensions. And I have not done a leg extension and I don't know how many years now ever since you got me doing sissy squats. I think sissy squats are one of like the, one of the golden forgotten movements that you still never see. You're right. I always get like a bunch of people. Because they're hard. Yeah. And they're just, they look weird, right? If you don't know what the person's doing, it looks like, oh my God, their knees are traveling way over their toes. He's on his tippy toes. What the hell is this guy doing? It just looks weird if you have no idea what it's doing, what you're doing. But the movement, I think it's not only is it, I feel it 10 times more in my quads when I do that over a leg extension. It also promotes good hip extension. And I just think when I, when I think of a majority of my clients that I was always talking to them about hip extension and why this is such an important movement for you. And you have to, you have to be able to engage that really well and do that movement. So it's a little more technical, but like anything else, that's a little more technical. It comes with more benefits. And so, lots of value. Oh, I just, and you don't need anything. You could just, you could just grab something to hold on to anywhere in your house and get this massive quad pump with just your body weight. And then heaven, if you get really good at it, you know, holding a 25 pound play. And I never really have to do that. I mean, it just, just my body weight. Just use your body squeeze. Oh yeah. It promotes good ankle mobility. It's got good hip extension in it. And then in just the massive, sissy squats, I think are for sure a forgotten movement that I think belongs in a lot of people's routines. And I still, I've never, I've actually never seen anybody else do it in the gym. That's still an exercise that I never see anybody else do. Well, they have that sissy squat machine or apparatus. Not the same. And nobody used to use that. Yeah, and nobody used it, but it's still, it's not even the same. The actual free body sissy squat is superior. Another exercise that's good that I've never really trained myself, but I see what's involved in doing it and I can see the value in it. And Justin, you're really good at doing this is the bent press, the side bent press. Yeah, I love that. This was how strong men back in the day would do these exhibitions where they would lift ungodly amounts of weight with one arm above their head. I think Eugene Sandow did, I don't know, almost 300 pounds with this bent press. And it's very, very technical and it requires tremendous oblique, spinal stability, QL, quadratus stability, and then of course shoulder mobility to do. Well, it's combining two of the moves that you picked. Yeah. The windmill and the circus press. It's very, very similar to those two. You get the benefits of both those, right? So if you can, if you like the windmill, the circus press, to me that's the progression is to do a bent press. Yeah, you gotta be a master of distributing that force throughout your body and not having to get stop at those compromising joints, like your shoulder joint and, you know, it's very much of a technical move. But once you get the technique down, it opens you up for lots of other strength. And then here's a movement. It's a bodybuilder, old school bodybuilder movement. I don't really never see anybody do reverse curl on, with a curl bar. You love that one. You know what? I tell you what, do reverse curls and then watch the comments you get on your arms. Get good at them. It really does develop the top of your forearms and the thickness in your bicep. And it gives you nice looking relaxed arms. You know, you're walking around a t-shirt. You can tell when you, when you do that exercise. Next question is from NAD7719. Is it true that the calf muscle is mostly determined by genetics and is not as trainable as other muscles in terms of increasing size? Half that's true. You know what's funny about that one? So I think about this sometimes with calves and I'm going to be very honest. Okay. Because I talk about, oh my calves don't respond like the rest of my body. Here's the truth. Of all the body parts that I've trained in myself, I've trained my calves the least. Straight up. 100%. I'm the most consistent with other body parts of my body and my calves. I've always, if I neglected anything, it's like, and I believe this to be true for most people or more, especially most men who work out in the gym. So it's hard to say. Now there's the argument for genetics because we walk around a lot so the calves are used to, at least doing something so they may require more volume and work. Maybe they're comprised of more slow twitch muscle fibers for stamina and endurance. I've definitely known people to have big calves and I've known other people who train their calves are crazy and get little development. But it's hard to say because I don't know very many people that train their calves as consistently as they train their biceps. It's usually not the muscle you start training when you start working out. Yeah, but so here's where I agree with you. It's neglected as many and it's a muscle. It can be developed. So and when I was getting into competing, like I never put the effort towards training my calves like I did then. And a lot. Obviously I'm on stage in my shorts even though they don't judge a lot of your calves. They still see them. So if they, if you're up there and you have this impressive upper body and you have no calves whatsoever, you'll get doc points. I mean, you're just if it comes down to that, that will make the difference, right? Me and another guy who looked exactly the same at top but then I have no calves, I'm going to get doc. So it was 100% of focus for me and it was already a weak point going in. So I trained calves like I'd never train any other muscle. It began, it became a muscle that I started most all workouts with. It had its own dedicated day and I did, was doing blood occlusion. Like the amount of volume that I scaled up was insane. I scaled up the volume on my calves more than anything I've ever done and I got results. Like my calves, I get to a point where I mean, I've joked on the show if you've listened long enough, you know, the day I got complimented, I started getting compliments on it was such a big deal for me, right? Like, oh my God, somebody noticed, right? But here's the thing, here's why this feels true for a lot of people and this is where I understood because genetics do play a huge role, okay? So like if it's, you know, wear the origin insertion if you have these short little muscle bellies and these really high calves like a lot of basketball players, it's not going to look as big as like someone like Justin who has a longer origin. In terms of the look, yeah. Right. So it's not going to look the same, just like a butt. Like some girls naturally and guys have a natural bubble butt and they don't do anything. They just have this nice little bubble butt. Other people have like a flat butt which is long origin insertion and but both those butts can be developed, okay? The reason why I think the calves feel this way because unlike the butt which is a massive muscle, the calf is such a small muscle. It's one of the, it's like forearms where you could sit here and talk all day about putting all this attention in your forearms and you can develop them but they're never going to feel impressive like a chest or a back or quads. They're just a small muscle. So I think part of it is true what you're saying that most people, it's because they, we just like the attention. That 100% was me as a teenage boy. You know, we did it for basketball a little bit. I did them occasionally but I neglected them more than anything else. As an adult, I definitely put a lot of energy and effort to them, saw results from it but still were never really that impressive and I think a lot of that has to do with they're a much smaller muscle. Yeah, I definitely think the genetics are part of it. Also though, like expressing that though is really important. Like for me, it's not like I didn't put any effort there. Like there was a lot of frequency. There's a lot of jumping. There's a lot of jump rope. There was a lot of, like driving the sled. There was a lot of positions, you know, being a linebacker where you can't, you can't put your heels on the ground ever. I was trained to do that and I was also trained to do front squats and stuff with my heels raised because back then that, you know, it applied towards the sport but there was a lot of frequency and there was a lot of volume, you know, for me over a huge span of time. So this is like, you know, at least over a decade of just like sports in general where I'm just like constantly sprinting, I'm driving things and I'm always on the balls of my feet. That was like definitely something stressed a lot from coaches when I was in technique of different positions where I never like really had my heels down flat. And so this to also like go back to like the deadlift thing was so difficult of a transition for me, like being like super grounded and like grounding in my, you know, my heels because that was just like foreign to me. Next question is from Hal Dunkste. Why do female crossfitters usually have thicker waist? For the opposite reason that you think. So people think they have a thicker waist because they do crossfit. It's, they do crossfit because they have thicker waist. Well, they're good at crossfit. Well, that's what I mean. Yeah. That's what I mean. So it's the opposite of what you would think. You would think like, oh my god, I'll look at all these crossfitters. There's a bias, right? You get, you're looking at people that gravitate towards the sport because they're naturally good at it. If you have a good solid base, good strong obliques, you're going to be better at crossfit. Yeah. You have to be careful with these types of assessments. Like you could look at Olympic swimmers. So watch the Olympics and you're looking at the best swimmers in the world. And you may say to yourself, wow, swimming makes your chest shallow, makes your wide, give you a wide back and long arms and short legs. So if I swim a lot, that's what I'm going to look like. No, that's not true. It's just that they, their genetics gave them a amazing body for swimming. And then they trained on top of it. And that's what made them such high level. When you're looking at the female crossfit champions, yes, they've developed their body through training. Yes, they developed the muscles around the waist as well. Obliques in their abs and the core, very, very strong. But they probably also naturally have thicker, stronger waist. And that's what gives them more of that stability. A super small, tiny waist. And by the way, having muscular defined obliques and abs looks really good. It shows that you have good stability and strength, doesn't look bad. But sometimes we have these ideals, right? We look at models or whatever, and they're supposed to have these like impossibly tiny waist. In sports or in movement, that's a detriment. You have a tiny little wispy waist. And you're going to go and do... You're susceptible for injury. Oh, you're going to hurt your spine. You're not going to deadlift much. You can't overhead press much. You can't twist very well. So it's a bit of a detriment. So that's actually what you're seeing. What you're seeing is a bias towards people who competed at high level. And then on top of it, they also developed their bodies through lots of training. They probably have tremendous muscle building genetics. So they don't just have thick muscular waist. They have thick muscular backs and shoulders and quads and hamstrings and glutes and all that stuff because they're at the top level. Now, if you take the average person and they ate right and you train them to compete in CrossFit, they're just going to get fit. They're going to get really fit. They're not going to get big waist. They're going to get leaner. And you'll see more definition, but it's not due to the training. This reminds me of the myth. Like, you know, deadlifts and squats makes your waist big. So don't do them. I mean, it's silly. It's really, if you want your waist to be small, just get lean. Body fat takes up so much more space. You could drop inches off your waist by getting lean. And then you could build the shit at your core and you might gain a quarter of an inch around your waist. So you lost five inches from fat and you gained a quarter of an inch of muscle. Sounds like an amazing trade-off, if you ask me. Plus it's more defined. And you'll look a lot better. And you're healthier. Look, Mind Pump is recorded on video as well as audio. Come check us out on YouTube Mind Pump podcast. You can also find all of us on Instagram. So you can find me at Mind Pump Sal. You can find Justin at Mind Pump Justin, Adam at Mind Pump Adam, and Doug the producer at Mind Pump Doug. I listen to a podcast with Arthur Brooks on people who talk politics and worry about politics. And they've done studies on this and they show that people who talk a lot of politics generally no one likes them, including people who agree with their politics. I love that. You're an annoying person. Yes, that's a hundred percent. So even if people agree with you, people don't want to hang out with you because-