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Here comes the show Look the best exercise for your lagging body part is not the one that you're doing for it How do you know that there's a big deal? You know what it is is that? We there are here's a challenge with lagging body part first of all It's challenging because it's a body part that doesn't respond like the rest of your body We all have that right? Yeah, but the challenge is glutes are a very common one. They are except for you You're yeah, it's respond exceptionally the exception the problem is that we we have a lagging body part and then we pick what's typically known as the best Exercise for that lagging body part and then we keep doing that exercise and it's not working And we're like what's going on not realizing that there are muscle recruitment patterns There are ways that muscles fire and connect to many of these exercise most of them being compound lifts And so we keep doing them and we keep developing the wrong muscle groups like for example I'll use an easy one, right? Let's say your chest is a body part that's lagging and you're like well bench press bench press is a great exercise for chest and You keep benching you keep benching not realizing that you're benching a lot with your shoulders and triceps And so those develop really well Chest never really catches up But because you're stubborn about it and doing the same exercise over and over again nothing's working It's like a mystery why the hell isn't my lagging body part responding I think this is like a single topic episode because it's I think it's more nuanced, right? There's a lot more there's a lot to it. Yeah, that could be tension potentially going on, right? I would agree that a majority of people. It's a poor exercise selection I also think just the attention to it I wanted one of the the biggest things that I think made a difference in my lagging body parts was prioritizing it in the workout and in and in the week, right? So like for example as a young kid that was lifting like when I would lift in the past I would and you know because everybody is consistent And then we all have our moments where you fall off for a little bit if I fell off and I returned I always returned starting back up with the muscle groups. I love it's never one Yeah, my favorite one the ones I'm stronger or more developed because you like to do that And you'd never miss that one But the ones that were lagging or that I hated to train I never and that when you've been lifting for a long time that comes that starts to compound It makes a big difference and simply going, okay If I fall off for a week or even a few days and when I go back You just I always start back and I started doing that like so even when you have like a let's say a four-day break You have like let's say you have a routine where you're training four or five days a week consistently for a long time And you don't miss very long, but you just miss four days You know technically most people would probably just keep pick up right where the routine is I wouldn't I would start back with my lagging body part So anytime I gave myself a break longer than three days in a routine that I was following By going back and always starting the next the next day I lift again with the lagging body part as a focus that really helped to bring that that's great That's really good advice, you know, but some people do that they do all the stuff They do all the volume they do the prior to the priorities in terms of training that body part first all that stuff and I it's not working like To be more clear right you can you can squat you could do a barbell squat and make it mostly about your quads You could barbell squat and make it more about your glutes You could bench press and make it more about your shoulders and triceps than your chest or vice versa You can row and make it more about your biceps and your forearms Then your back and not realize it right not realize because that's the way you've been practicing that exercise for so long and Oftentimes what it requires if you don't have a coach who can watch you and say wait a minute I know why your glutes aren't developing your this is you're using all quad You can't feel and see that yourself Sometimes what you need to do is change the exercise Let me do something else and really focus on feeling that muscle group develop it a little bit then go back to the Southern exercise. Oh my gosh now all of a sudden Yeah, sometimes you need to adjust things like even your posture like you're not even get alignment yet to be able to really tap into that response from that muscle group that you're trying to Incorporate in that exercise so if you go back and you look at the limitations of your range of motion and you know You might have to do some work to even place yourself in proper position to then get it to respond but definitely taking the time to Really slowly Work and isolate that muscle group and get it to respond and then bring that over to the compound Now being honest Justin, have you ever even gave a shit about this before have you ever no seriously? Like I'm gonna be very honest right now like I know you understand I know you understand what needs to be done. Thank you. You understand the science. Yeah behind it But have you ever cared enough to to put that much emphasis on a lagging bar? Have you ever looked at yourself going? Oh, I need to bring this up And so I'm gonna shape my programming around that or do you just kind of chalk it up as I don't give a fuck Yeah, I mean it's a fair question. I I'm definitely more movement focused in the broad scale of it But if I do see my myself and I and I do some checkups in terms of like Like I know that my chest hasn't got worked in in quite a bit and so I'll put some emphasis there I feel like really to me It's more of a scale of like my pull-ups like are really hard and that pisses me off And so I'll go in that direction or you know, it's really a more of a like what I'm not touching in terms of like What I'm not incorporating my programming because all the whether you do it or not You do fall into patterns of what your strengths are right? And so I try to challenge myself to see like where the The areas I haven't been focusing on but in terms of like something that's not responding like I would probably look at it Definitely more like you said it perfectly you you or more performance bit you look at and go like oh, I'm not very strong here I need to address that Yeah, I gotta do more pulling right or I noticed that I'm losing some of my shoulder mobility Incorporate more stuff like that so it's interesting I used to do this thing where At some point I was like a great to be honest a sales tool and I would have a potential client come in and if they were Relatively, you know kind of sharp and and I could explain things to them in a particular way I used to do this example where I'd say okay You have forward shoulder, which is like 90% of anybody that I would meet that didn't work out Especially here in Silicon Valley everybody working on the desk, right and forward shoulder is exactly how it sounds right? Shoulders come forward and I'd say a good exercise to correct that is A cable row right so I would sit down and I'd show them the cable row and I'd show them like what we're gonna Use we're to focus on pulling the shoulders down and back work on what's called scapular retraction Strengthen the muscles that hold the shoulders back once those get stronger You'll have better posture and I would bend it I would explain all the benefits then I'd sit them down I'd have them do the cable row and I'd put them in good position have them do it right and they'd be like Oh my god, that feels really good Then I'd take my hands off of them and I'd say do six more reps and we're talking lightweight This is a lightweight and then their form would slowly start to change and go back to their old recruitment pattern Then I'd stop them and say hold on let me fix your form again, and I put them in position They go oh my god. I didn't even notice that my shoulders started doing that. I said okay Although the cable row is an excellent exercise to correct forward shoulder you can still do a cable row in a way that makes forward shoulder wrong and Because you don't necessarily feel that yet I'm gonna be here correcting your form making sure that you pull those shoulders back But if I wasn't here Eventually what you would end up doing is pulling with this forward shoulder position not really I'm exaggerating it But it would be more like that you would actually strengthen the forward shoulder And so then here you are working out, you know for six months You're like I'm doing this exercise to fix my posture. It's not working my neck still hurts What's going on? Yeah, it's like you're not you're not doing this in a way to achieve the particular result You're looking for and this is what happens with a lot of lagging body parts people press pull Squat whatever in a particular way to where that lagging body part is playing Secondary will you fall to your default patterns and I think it's really like if you were to if you don't have a coach A coach is the best way to do this to get that external feedback But if you video yourself and your objective about your form and your posture It'll it'll do wonders for you if you if you are in that position where your muscles and responding properly Yeah, I gotta tell you guys a funny story. So I have a buddy's an investment investment banker or like a stock broker super smart guy really cool into exercise who's into working out and We were talking about nutrition and he always struggles with getting like really lean now He's done a good job. He's lost a certain amount of body fat very consistent. He's also kickboxes. He does some weights He's like man I just can't get like to the point where I can see my abs or whatever So we're talking about diet and like all the challenges with it And I'm like what's your like what are your most challenging foods, right? And he's a I mean he's a 40 year old guy. So this was hilarious It's like cereal like what he goes. Yeah, dude. He goes I have cereal in the house Captain Crunch or you know pops or whatever and he goes and I just go to town with it And I'm like, well, have you thought about not buying it? He goes I do he goes But then I love it and I got the sweet relationship with it So of course I'm like dude come to the studio in our back room We have all this magic spoon cereal that we work with it's a company and you know high protein low-sugar cereal or whatever Yeah, I'm like come to the studio. Let me give it to you He's like no way dude. He goes high protein like no sugar cereals. It tastes like crap Like trust me. It does sound like it would taste horrible. I'm like trust me, dude Let me give you a box if you like it I want you can come back and I'll hook you up with more or whatever. Anyway, give him a box Dude, I get a text from this guy. Yeah, first of all, I wake up in the morning. I see this text midnight He takes me at midnight and he's like bro and he obviously is eating magic spoon at midnight. He's like, bro I just ate the whole box. Okay. Well, you might be doing this wrong I said at least you got a lot of protein. He's like, what do they put in this stuff? I'm like, it's it's really good So anyway, he came back the next day. I hooked him up with a bunch of new boxes But it's hilarious. He's super sold on magic spoon I did have to explain to him though that if you eat a box of it, you're probably not gonna get lean So I mean it's still not that crazy I actually just got into it with my my cousin who was talking about it and he's like, dude It's so overly priced. I'm like, dude If I hear that one more time from like somebody in my audience who says that I'm gonna and it's my family I said, you should know better. I'm gonna strangle you. It's so funny to me when people They look at that and they instantly go they compare it to regular cereal and they go Oh my god, regular cereal is like literally a couple bucks for a box. This stuff is five times the price Yeah, and it has five times the protein and that's what you're paying for Anytime something is really expensive when it comes to food one of the number one Reasons why it is more money than another meal. She put what they say they're gonna protein proteins expensive Yeah, and so you you have to look at that It's the same hustle and scam that people used to do with the protein powders You say I have to deal with this all the time with clients I would tell them I want you to get this do this and like I'd have the brands that I wanted them to work with back them and they and then client comes back and they would be a and I'd be looking at what they What they're using and I'm like, why did you get that protein powder? I told you to get this one. Oh my god It was so expensive. I found this one 15 dollars for five pounds. Yeah, and it was so much cheaper I go like with the mean that I well then I have to turn it around. Yeah, forget that too By the way, which is you know, if it's an off-brand like that, there's a chance that's happening But I'm like do the math if you look at the Servings and what works the reason why I make you eat this is for the protein I'm not I'm not telling people to have magic spoon cereal because I just want you to eat magic cereal It's I'm trying to help you get a higher protein and take in your diet and in breakfast foods There's very little meals that have lots of protein Yeah So you have to look at it like that and then look at like okay If you look at a protein powder label that the proteins only $20 and I'm trying to get you to buy the 71 But then when you look at the serving size and the amount of protein It's like 13 grams per serving where this one's like 50 grams of serving So if you divide that by the entire bottle, it's like splitting hair difference of the price And so people get that way sometimes when they look at magic when they instantly go Oh my god, that's so overpriced cereal. It's like, okay Yeah, if you're comparing it to Carbloated sugar cereal, which it's really easy to Bump calories through carbohydrates and sugar that it is to actually do that fruit protein carbohydrates, especially grains like corn and wheat are very inexpensive We've done a great job of making those inexpensive. We grow lots of them GMOs allow us to spray this out of them with pesticides So we can just make it really cheap. They're also subsidized sugar often comes from corn so high fructose corn syrup Super cheap protein is not cheap. So you could very easily make a processed heavily processed carbohydrate based especially corn or wheat based food With sugar and whatever make it taste good even add some cheap fats to it. It's cheap. Throw some protein in there Especially whey protein. It's gonna be way more and that's comparing it to powders. I just compare it to meals I go, okay, you're you know serving in a half to two servings of magic spoon. Let's do the math on what the dollar amount that is Tell me where you're gonna go buy a meal that has that much protein for a way Yeah for that price You're not gonna find it You're gonna pay that or more if you especially if you eat out now Okay, if you buy your meat in bulk and then you get up and you have eggs and meat for breakfast Like yeah, okay, you could save a little bit of money, but we're not I'm not come I'd rather you do that than even have magic spoon Don't do that dude if you're gonna make get up and have some ground beef and eggs and actually make a good balanced breakfast like that Like I would rather you do that But if you're gonna do something quick and fast or order out or something like that you want to eat fruit loose But you don't want all the sugar. Yeah, it's like God I really know what you remind me when you said the the serving size thing I you know when that first hit me I'll never forget so you guys remember that like when weight gainers were like all the rage Back in the 90s in early 2000s. Nobody really takes weight gainers anymore at least is not a big part of the supplement market But I've seen a few commercials though, which it's interesting to see like They're talking and they actually like included some women in it to like them wanting to gain weight really yeah Okay, maybe it's gonna come back around. Yeah, I think it's like the fitness slowly kind of go in that direction But dude in the in the late night in the 90s definitely in the 90s and in early 2000s But definitely 90s weight gainers were everything like it wasn't about pure you wanted, you know mega mass 2000 heavy weight gainer 900 lean-o super gainer Mass whatever right so as a kid skinny kid wanting to gain weight I would buy weight gainers because I'm like that's you know crash gain or they'd have crazy names and I remember I Think Weeder it was Weeder that had mega mass 2000 so that was at the time the biggest number. I would always look at the number I'm like I can get twin labs gainer, which is a thousand or this one's two thousand. Why would I go with that? I'm gonna two thousand. I want the strongest stuff right so I'd buy that and then the scoop comes No, dude. I didn't even piece it together. Yeah fucking bucket. Yeah, I didn't piece it together and bucket So I had mega mass 2000 and yes, it came with this big-ass scoop or whatever and then Weeder came out with mega mass 4,000 Six minute apps. Yeah, I came out with seven minute This thing the 8-minute apps Yeah, sure 8-minute apps. Yeah the exercise video. Yeah. Well, this is gonna blow that right out of the water. Listen to this Seven minute What about so many comes out eight minute Dude, so I I saw this I saw this in the back of the flex magazine or whatever. I'm like mega mass 4,000. Oh, I got to get this right so saved up my money Went to the supplement store mega mass 4,000 and it came in what looked like a paint bucket like a small paint bucket Okay, so this was a thing which made it even more impressive to be like oh, dude This is serious. Yeah, I'm gonna get I'm gonna get jacked right so I remember picking the bucket up And then I saw the mega mass 2000 which no longer is interested You know, I was never never interested in one two thousand That's for babies and I remember I was kind of sitting there and I like to study this stuff, right? And so for whatever reason I turned them around. Yeah, and I looked at the I didn't look at the serving size I just looked at the calories. I'm like, oh, yeah, it's 4,000. This one's whatever and I'm like wait a minute This bucket's got eight servings. I'm like wait. Is that right eight servings in this whole bucket Now look at the serving size like the weight. I'm like it's double mega mass 2000 like these motherfuckers They just double the size and call them a mega mass 4,000 I still bought it because I was a kid and I wanted it You know, whatever I remember throwing that in the blender and it was just huge. So it's a bucket with like Like all chalky Yes, you turn on the blender and my mom has she's got the heavy duty like maybe she makes sauce This is like pre-ninja and pre like the big bit Because in order to get 4,000 calories, I don't tell you this you have to add whole milk So you put like what else did you add dude? Because I added all kinds of on top of peanut butter and raw eggs. Yes Yeah, everything yeah, and you turn it on so you put the oval team you fill it up with hella milk That's like a quart of milk That's like 15 her colors right there Then you throw the big ass goose and you throw this up then you hit blend and this is the sound it makes Yeah, and it doesn't even like you don't even see the whole thing spin. You just little quick sand Yeah, this little thing and then you got to drink it And I'd sit over the sink and like and then my mom's like you're gonna hurt yourself. No, I'm fine mom You know boo. Yeah, that was the whole deal with that kind of stuff, dude So I've been trying to pay attention to like any kind of scientific discovery breakthrough, whatever I don't know that I just feel like everything's been accelerating on all levels of like technology science Aliens whatever right, so there's this study with like African clawed frogs yes, and they African clawed frog clawed frog. That's a name that they have I guess they have claws, but really what they're studying was how to Regenerate limbs Which is like something I've always was curious about if we'd ever get to the point where we could actually figure that out and like I knew like at some point they're gonna like mess with genetics and being able to kind of splice things and whatever but this was more of a cocktail of Like growth hormones and drugs I guess and so they put like this silicon cap over the the limb and They have this like time release of these drugs that actually like over like 18 months have stimulated new growth And it's actually worked and it grew something that was similar, but not quite like perfect to the to the limb Oh, that's kind of weird. It's really weird your hand back, but your thumbs Yeah, it's like all like I don't know like a flipper. Remember remember Deadpool when he cuz he's got regenerative ability It's a baby. Yeah, that's the only bad thing dude If you could regrow a limb people are like that would be cool Dude, there would be a long period of time there where you'd have this little baby limb Hey, you gotta give it adequate time. I mean somebody that doesn't have a hand would probably still appreciate a baby Of course, I don't say let's be honest. Yeah, you know, hey, there was just me my I can have no hand We're gonna have a baby had This me my shared where it's this man and woman like they're about to kiss It's like this really romantic picture And it's like oh, you know the Sunset's beautiful And then if you look closely it's just like little baby hand holding her face Yeah, the other movie I think it was God it was like the the one that makes fun of like horror movies. Oh, okay, like you don't remember that one What's that scary movie scary movie? Thank you. Yeah, and he just keeps like rubbing people's faces I Read a study interesting study where they this was a drug study they did on mice where they came up with a drug That mimicked the effects of fasting on the mouse So the benefits of fasting are kind of interesting Mainly because they there seems to be some applications for cancer Fasting I know Dr. Walter Longo did this right where he had people fast or do what's called a fasting mimic mimicking diet with a very very little low protein low carbohydrates and Very low calorie leading up to chemo the chemo was more effective Because they fasted and the chemo killed or harmed less Healthy cells as a result because fasting causes healthy cells to to hunker down and strengthen whereas cancer cells seem to be Have a neuro neurogenic effect or neurogenesis. Well, here's what's weird when when people fast your organ I don't know if you need this your organs shrink. You know that you're you're your liver I think storage is compresses what they just they just sheds off old stuff And then when you refeed everything kind of grows back, which is kind of interesting But anyway, this drug does this and the way it do does it is it blocks the effects of arginine Which is an amino acid that's essential or needed for certain functions So essentially and here's where I get a little skeptical It's a drug that starves your cells Because it blocks certain amino acids from doing what they're doing may not be a good idea. Yeah That's it that's I always feel there must be new news that's coming out right now I'm fasting because I've seen a lot of people posting about it. We got questions. We just answered a question recently about it I saw Lane going hard on it again So is there something right now that's in in the community? That's like coming out like a reason it's new study or a new product that everyone's talking about because Doesn't it feel like fasting is being talked about a little more right now than it was just a few months ago I do feel like that. I think the big thing that we're gonna see with fasting is or its effects on cancer Did you guys know this? I talked to my uncle. My uncle's a he's a certified Chinese herbalist, right? And I years ago five years ago or six years ago I talked to him about the studies on fasting and cancer and he goes. Oh, that's a that's Chinese medicine One of the things they'll do for tumors is they'll starve the cancer by having you not eat Yeah, and it shrinks the tumor which is that isn't that a practice for a lot of things for them, right? The fasting has been incorporated for not just cancer, but for other issues, too, right? The first one of the first medical applications of Lifestyle change or whatever was the observation and I forgot who did this. I want to say it was Hippocrates, I don't know it's what one of the early I guess the founders of medicine or whatever found that That fasting prevented they didn't call it seizures, but in children who had epilepsy They noticed when they didn't eat the seizures would stop and so they said that oh, this is a great way to treat And obviously what was happening was, you know, we know with through epilepsy through many forms epilepsy that if you don't eat Keytones your body starts to use ketones and for whatever reason that prevents seizures They didn't know that so that was the one of the first like medical applications of Wasn't that didn't that come out from the Navy SEAL with what? Our buddy did Dom Diago see yeah, didn't that is that with that research came out? Yeah, that's where he cuz they were they weren't even doing it for that right? They were trying it or they were trying to figure out why the divers were having the seizures Yeah, and then they decided to sort of what made him do you remember that's what it was? So that you know, yeah, he knows that because he it's all this is old old medicine but ketogenic diets and fasting helps with many forms of epilepsy prevents seizures and What he was saying was that when they were working with these seals the Navy SEALs they use what are called I think rebreathers. Yeah, so they go underwater and they can't have normal breathing apparatus because it makes a bunch of bubbles And basically lets the enemy know that you're there So it makes very little bubbles or no bubbles at all, but the oxygen concentration it gets really high I guess gets really high and for some people that can cause Seizures and so they're like how can we keep these guys underwater? Longer without that happening and so then he he looked at ketogenic diets and it definitely helped which I you know Which I think is kind of interesting. Yeah, all right more cool science stuff You know, I taught how I brought up that that drug a while ago that increases dopamine One of the side effects was that that men were able to have multiple orgasms. Oh, yeah Yeah, cool. Yeah, anyway side effect. Yeah, anyway I'm like is there a natural way to do this there is there are supplements that increase dopamine in the brain Significantly L-dopa is one of them L-dopa. That's a that's a supplement. It's been around for a long time They it's beneficial for certain neurological issues like Parkinson's because more dopamine helps and it does raise dopamine And so I read about it. It's been around for a long time Some pre workouts include it which kind of makes sense. I haven't tested it yet But I think I'm gonna try it out. Let you guys know now What's your thoughts on doing something if you do something like that consistently wouldn't it wouldn't the body start to probably? Produce it less because you're taking it You're in taking it versus the body doing it and so I would imagine that you're I would be worried about down regulate receptors Right. Yeah, maybe why you're taking it cool. I got this great feeling But now I have to take it forever to get that same time So you're trying to like, you know get pregnant or whatever and like supplementing ahead of time to increase your loads I mean somebody has to say it Yeah, you know what I think it would be I think it would be like a short-term thing Yeah, you take it for like, you know a couple months and then probably have to go off because that's how most herbs at least work for me I just want a really cool weekend. Yeah. Yeah, I like do it for a week before. Yeah, honey We're gonna you know, what are you taking? Don't worry about it. I'm getting ready for getting ready for Cabo Yeah, that makes me want it There's a company that's been coming after us for a while that at first glance I kind of just blew them off They send us some stuff. It's in the studio. So I'll have you take a look at it I'm curious if maybe that's in it then so no, it's not. No, you already looked at it I did what they what they I don't want we don't want to obviously call them out or talk about what they are But they it's they have compounds in there that improve blood flow and then one compound that has been shown in man to improve erectile quality and libido, I'm gonna be honest with you though How do you measure erectile quality lady? You want to know what they do? Yeah, I do. This is a this is true First of all, there's surveys so they'll ask people. Hey, did you notice harder erections? Yes, which is that is so I know I'm unbelievably subject. I'm gonna come on. I know I take a ruler and then How many wet towels can you hang off forget that I had anything to do with maybe the move Sound or maybe what she was wearing earlier that day or some shit like Why was your erectile quality so good on Sunday? That's when I was with my other girlfriend No, it's it's there's then they do studies where they actually put a device like a ring that measures pressure around your penis Okay, and then they'll measure the the force of the erection When you're you know, they'll show you like erotic film and stuff like that. What a terrible way to make that leap dude That's such a terrible. Yeah. Come on I mean anybody or any guy has to know that like how that much so many different factors can make that fluctuate I just feel like don't masturbate for two days in a row and then see the difference of that or Masturbate earlier that day and then have sex later on that night like forget if you have the supplement or not I guarantee that it'll be weight. I feel like could you imagine being in a study like that? Like that the scientists are like we're gonna put this ring around your penis and they're observing they're like Quality yeah, like I feel like I feel like some guys will get better erections I feel like some other guys are not gonna get in me. Oh people are watching me too much pressure Syndrome it's so crazy that we could we take some sort of a study like that and then make leaps in when correlations And then supplements that to try and that's what that's where you the poor consumer man has to be So careful when looking at stuff like that because I feel like that happens a lot in the supplement industry is that we take a study Like that that you know at first glance maybe that sounds good, but when you kind of do like quality What does that mean? How would you measure quality? Oh you measure it by that like well what don't I know that? There's a lot of things like that like how do they tease out all this? Oh, they didn't tease all that out So it's like it could just be a complete crap shoot that that they got that result Speaking of veininess, so you guys heard about the green M&M or the M&M You're gonna make it more more inclusive, right? Because I guess it's like a female sexy How do you it's just M&Ms? I know yes So what okay? I kid do you know how much did you look into that because I've actually seen all the Short shit on it and all the memes and crapper on it, but I haven't dug enough into like what's really happening It's it's along those lines like oh, you know the green M&M was the sexy one That's kind of stereotypical like girl like high heels or whatever. Yeah, so to make it more inclusive And then there was this meme that came out that made fun of it's like now that we've taken care of M&Ms Is someone gonna get gonna get rid of the dick vein on Snickers bars? That's pretty good I never thought of it that way I never have either What is that on a Snickers bar? I still like Snickers That's hilarious. It is a vein You know what I tell you what there's I got a I did smile a little bit yesterday What I tell I can't stand this cancel culture right now, but every once in a while there's a win Well, everyone's every once in a while themselves the queen of canceling gets canceled and then it's just you see what will be Goldberg what happened suspended suspended for two weeks and she had to come out About the Holocaust saying it was had nothing to do with racism and other stuff and so she got she got booted Yeah, they eat themselves the whole culture Eventually they start to turn on each other because nobody's ever perfect enough or whatever. I feel bad for her I don't like her. I think that whole show feel bad for I feel bad for anybody that gets caught in those crosshairs It's I don't she's part of the people that promote those crosshairs. Yeah, I don't feel I feel bad Other people I feel bad for people that are not pro all this cancel culture, but she is very pro cancel culture I mean she's she's a form of media I mean that's her job is to like, you know point people out and like try and get rally, you know groups to go get them You know removed from whatever they're doing. I mean, I don't look I don't like her I don't like how she communicates what she says. I think she's been noxious. I think that show can be very obnoxious I watch it anyway because I try to hear their points of view and stuff sometimes It's like a minute, but it's just it's a it's a movement that's hurt that's killing itself and that's what she got Yeah, what is it? I was all fair talking to you guys a little bit about there's there's something that Jordan Pearson and I And I didn't have the words to put it together the way he explains it But this is one of his things that why he says like this is such a terrible road to go down because did you just keep You keep making more subcategories subcategories subcategories and it'll never end no you go down this hole It'll just it'll just get it's integrates. It's about separation not about Unity and you can always separate more and more soul psych. Yeah, oh, I'm you know, you know I'm Hispanic and you're Hispanic, but wait a minute. You're a man, and I'm a woman. Wait a minute, but you're a gay man I'm a woman. What does that mean? Wait a minute? I'm I'm also handicapped. Yeah, and you just keep going down this crazy Path and it's it's self-destructive. It totally is you guys see that the Washington Redskins change their name. Oh Well, I mean for a while. It was just the Washington That's what they got. No, they got rid of so did they actually come up finally with the logo and commanders Commanders the commanders. I know somebody like zoomed in to this building and then there was like the logo They're the new logo there and so that leaked does it did they have an idea what the low What's the logo look like? Well? It was just the name so I didn't they didn't see like right now. They changed mascot or anything W now on there Right, so it got rid of I want to imagine it would look like a maybe a Washington kind of character guy I don't know man commanders. It sounds a little white supremacist to me The Caucasian They got it they got to change it change it to something else That's not good. Yeah, anyway So I was on the phone the other day with one of our partners I was talking to the founders of Ned love them by the way love Aren't you guys talking about potentially formulating something is that what you're doing? We were talking about potential future Formulations and you know what we would want to see in a cannabinoid based product I love the guys because they're super smart. They they know their stuff. They of course of course they deliver But I didn't know this so did you guys know they have a subscription service? I knew they have but I I'm not signed up for so I don't know exactly how No, I wasn't aware. Okay, so I have some here. Okay, so check this out. So this is I remember we first got this So this is Ned Nutritive herbal salt. It's good. Okay. Well when we first got this I remember thinking I told them honest with them I said when we first got your salt, I thought what the hell you guys doing making salt You guys do hemp oil products. Yeah, like what is this and then I used it And of course we fight over this because it tastes so damn good and there's so many, you know Whatever it's got a lot of healthy things in it tastes really good But I said what is that? How's it going because it is really good But it's kind of weird that you guys you want and he says well though those are one of the products that we use for our subscription model So when you subscribe Let's say you subscribe to a monthly, you know hemp oil to come every single month Yeah, they throw free shit in there all the time And you'll get free stuff like this or other products that they make for the subscription model that you don't pay extra for Oh, that's cool. Which makes sense. That makes a lot of sense. I'm sure I'm sure it's you can get that for pretty cheap Yeah, so they're you're not gonna get rich off of trying to probably sell a salt product like that So unless you're selling it for a ridiculous price. It's the best. I'm not exaggerating It's it's got so has sea salt dandelion greens Nettles chives dill cilantro parsley Lavage green garlic and it tastes good season salt. Yeah, we fight over it So can you are you are you allowed to share? I know that this is like the second or the third company now that you've had Calls with our partners and they're all interested in potentially doing a collaboration on a product and they're wanting your input Can you give us a little bit of insight on what it might be or what you're leading towards or what they're No, I can't because nothing's been decided there were some ideas thrown out, but I will say this dude I am living the dream right now for me my dream has always been to be able to talk about fitness Have good time with it and to help make supplements. I did not want to own a supplement company I don't want to deal with that, but we work with companies that sell products that now want my I don't know a day That's gone by where you haven't brought your big old supplement bag Let's not talk about my dysfunction. I'm like they're asking me they're like Hey, what do you think we should make what kind of ingredients should we put in and I'm just like you want to talk about? You know quality of erection man. I am excited when I hear No, that's quality. I'm like, I'm gonna go ahead and take your word for it. Yeah Trust me. I broke the ring. Let me just tell you. No, but it's great It's it's very exciting that I feel like I know I feel honored to be asked these kind of questions And I'm excited to see what these companies come out with but I have I've met with a few of our of our partners And the last one I just talked to was Ned So I'm excited to see you know what comes out in the future. Oh, very cool. Yeah, sweet. All right, everyone Go check out one of our favorite longest-running sponsors organified They make plant-based supplements for athletic performance body composition changes and overall health They have protein powders. They have a green juice a red juice a gold juice and much more We've been with them for a long time for a reason. We really like their products They taste good and they're healthy go check them out head over to mind pump partners calm Click on organify and then use the code mind pump for 20% off. All right, here comes the rest of the show Our first caller is Ashley from Missouri. Hey, Ashley. How can we help you? Hi guys first. I just want to say thank you so much for taking my call I've been following you guys for a little over three years and I recommend you to everyone I know and I'm actually a licensed therapist and I refer you to some of my clients So first just want to say thank you So quick backstory I bought the mom bundle that you guys offer when I was about seven months pregnant. I ran Anabolic two times. I absolutely love it I ran eight weeks postpartum just to kind of like get back into movement and then around eight months postpartum And saw significant strength gains on all sorts of ways. I'm very excited to run it again I also ran hit. I loved it It was very different for me because as you guys have referenced I for so many years that hit the wrong way And doing it your way was hard for me at first, but I loved it my question is anywhere maps anywhere was also in that program and that bundle that I got and I have kind of paused on ever running that because I have access to pretty much all of the equipment I Could want in our home gym and I just didn't know if running a body weight program would be beneficial Because I've never run something like that before or if I should run something different Because I have access to everything and save anywhere for when I don't have access to all that stuff So just kind of one of your guys's guidance on that That's a good question because a lot of people confuse equipment free workouts With it being like maybe a substitute a cheap substitute for better workouts. In other words, it's like, you know It's it's instant coffee. It's not it's not good, but it gets the job done type of deal That's not actually that's not the case. In fact when we created maps anywhere Now we knew that the way we would market it and the way that people would Want to give it a shot was specifically around the fact that it could be done anywhere It's if you travel if you don't have access to equipment But when we wrote the program we said specifically look let's create a workout program that stands on its own That's effective like, you know programs that include equipment Because what we're not trying to do is just create a cheap substitute although it's used as a substitute which is totally fine It needs to stand on its own and that's exactly what we did with maps anywhere And just something interesting happened during the pandemic with maps anywhere on that lots of people Bought the program and ran it because they were forced to try to work out without equipment and the feedback we got was Extraordinary everybody was like, oh my gosh, just it's a great workout by itself I had trainers contact us and say this is one of the best programmed workouts. I've ever done So it totally stands on its own and the way I would use it is I would run it Like you would run any programs you do maps and a ball like then you could do maps anywhere Then you could do maps performance and it's just it's different. It's totally different lots of closed chain exercises There's Isometrics involved. There's different movements. You're not going to find another programs And so you're going to get other benefits from maps anywhere that you won't necessarily get from other programs so my advice would be to At least run it one time by itself and then after that I would use it as like a supplemental thing I just and the reason why I would say that is because to kind of what Sal's point is And something that you said which is you've never done it the fact that you've never trained that way The fact that it's novel. I think you're gonna get some great gains from I think you're gonna you're gonna see things that you probably didn't expect and And get some great benefits from it And then after that I could maybe you just because personally I don't use anywhere that often Because I love I love traditional weight training. I love to pick up a barbell and dumbbells and do machines I could just enjoy that more than I do body weight stuff But I do recognize there's tremendous benefit to doing body weight exercises So the way I do it is when one I'm either short on time or I'm short on equipment in a hotel Yada yada yada, so that's how I would use in the future But I do think there's tremendous value in just running it one time to see how you feel I think you would actually probably really enjoy it It's and we we built it to where you could scale it as far as the intensity mention that in terms of the intensifier Yeah, so added yeah, it can get really hard So we did it the idea was you know, could we write something that you know all levels of fitness could get good benefits from it Even if I got an advanced lifter who's been lifting for a really long time then all sudden they run anywhere Could we write something that's body weight and band only and still give them great benefits? And the way we did that was by building in these these Intensifiers that you could do on the off days of your foundational days and that gives you as the consumer The ability to scale it up if you want like if you feel like oh, this is a little easy Then you can pick exercises that are way more difficult. So I think I think you'll find you'll really enjoy it Okay, awesome. Yeah, and I had a feeling that's what you guys gonna say I just kind of you to hear it because I mean as all of you have referenced and you know Some of you are your all dads, but newer parents, you know, and I think it's just a mom I've like really put on some strength after having our baby And I'm just like that fear of like losing it all but maps anywhere I think it's shorter in terms of the other ones. It's only four weeks So I think I have to get out of my head that like you're not going to lose all of the strength that you got Like you guys just said it's totally different. So I'm hoping that I will see some benefit from it So I appreciate that yeah in a lot of different directions with this too It'll benefit the whole so when you go back to like traditional weight training You're gonna notice, you know, some of those those things that maybe you weren't stabilizing quite as effectively were You know after that program. So there'll be a lot of unintended benefits You'll see yeah, and keep in mind, you know strength is a skill too So if you stop barbell squatting and barbell deadlifting for four weeks Will your stroke will your strength go down on the specific exercises possibly because you're not practicing the skill anymore But that's okay because usually what happens when you train differently and especially when you're addressing Parts of the body or planes of movement. You don't normally address is you might dip a little bit and because of this lack of Practicing a specific skill, but then you get back real quick and then you surpass it So you actually start to break plateaus. So, you know, like I said when when the pandemic started we had all these people following maps anywhere that normally wouldn't follow a program like that just because it's equipment free and The one of the top comments was oh my god, it's so effective and many people now run it Any kind of intermittent basis like every three or four months. They'll throw it in there because I saw so many benefits So I think you'll be pleasantly surprised Okay, awesome And then after that would you recommend anabolic again because it again will be something different or would you switch over to Hit or something totally different after that you can do anabolic again mass performance would be good to hit would be fine I think any program that's different would be totally fine afterwards Okay, all right. Awesome. Yeah, thanks for calling. Thank you guys. Thank you so much. Awesome. All right Yeah, when we we knew that that would be one of our harder programs to sell totally And you know the irony is of course we had it and it was the the least popular program specifically because of what she's talking about Yeah, the feedback was always amazing then the pandemic hit it became our top selling took away the gym Yeah, yeah, and it's like this is an option. It's a valid option and then you go through it and you realize Oh, wow, man, there's so much benefit to this and I got all these strength gains in different directions It is we got it's hard to believe that you could get great results like you can with equipment without equipment But you can so long as the program is planned out Yes, well, I think what you said too is important that she had she goes in with the right mindset because what happens? Sometimes is people hear us say that then she goes back to anabolic and she goes to squat the first day And she's like, oh shit. I'm down 50 pounds from my previous. It's like that's totally okay That happens what I would predict will happen is she'll see a little bit of a step back on the big movements Like the squat the dead left in overhead press But then by the end of anabolic or whatever programs I bet she hits PR Yeah, I bet she surpasses Where she currently is at right now and and those benefits are gonna be attributed from the work that she did it We're our next caller is Nicole from California. Hey, Nicole. How can we help you? Hey guys, I really appreciate you guys first of all taking my call. I started listening to you guys about a year ago and I've stayed for not only the fitness content, but you guys are just super entertaining So I really appreciate everything you guys do Thank you So I'll start with a little bit of background about three years ago I decided that I want to lose some body fat So I started doing, you know your typical like orange theory classes and then I finally got into resistance training and so that led me into a bikini competition, which I did about two years ago Which was literally right before COVID hit. So about two weeks later COVID it happened So I find I found myself dealing with a lot of like binge and restricting type of eating and a little bit of like body dysmorphia and so after fast-forward a little bit after that listening to you guys I decided to bulk to speed up my metabolism because I was still eating pretty low calories and so I Was I when I did the bulk I got up to maybe a little under 2000 calories and I had put on a lot of unwanted body fat So I did that for a couple months and decided that I just felt really uncomfortable that I wanted to cut And so about four months ago or so I decided to cut and when I did that I Was starting from about 2000 So I didn't really have a lot of wiggle room and I went down to about 1700 at first and then slowly progressively went down and for the last six weeks or so I've been around I would say anywhere from 1200 to no more than 1400 calories and I've been doing consistent resistance training So I've been doing your guys is a maps anabolic and so I kind of feel like I'm stuck because I'm not seeing any more progress and I Don't want to add any more Like cardio because I'm already doing about 15,000 steps a day And I don't want to obviously cut my calories because it's already pretty low So I'm just feel like my so my question is I'm pretty stuck at what I should do because I know I maybe should do another Bulk or reverse diet, but I don't want to put on more body fat because I'd still want to lose about 15 and so I just where do I go from here and Should I stick with anabolic or try a different program? Yeah, Nicole when you did your bikini competition You said that was I see wrote up here was about two years ago Do you how long was your prep and do you know what you what your calories ended up with at the end of that prep? Like what were you eating? You know right before the competition. How long did it take you to get I don't know stage ready Yeah, so before I did competition I was just like a regular client with my coach. I did I was on a diet Just counting my macros and so my prep So I went straight from that into a prep and in hindsight I should have reversed out of that But I so I was doing the prep for maybe four months I think my calories at the end of my prep were anywhere between Like maybe 800 to a thousand calories. Maybe even lower. I was doing hours of cardio on top of resistance training six to seven days a week and so That and then coming out of that I Just my metabolism was all over the place. And so yeah, they were yeah, it was fairly low. Okay. Yeah, so I'll go we'll give you some good news and some bad news. So I'll start with the bad news first, okay? Okay, you you you went from counting macros to a prep period, which was four months long Which really was just an extension of your diet. It just got more and more severe Because you said you were counting calories to begin with then you added lots of cardio lots of cardio lots of exercise And now you're dealing with kind of the the the consequences of that. Okay, so that's the bad news the good news is You can't come out of it. It's gonna take some time. It's gonna take some time There's some you know, I remember talking to Jason Phillips about this. He's the founder of NCI coaching He deals a lot with people in this category He says, you know, he feels like the body the central nervous system kind of has a memory and You have to get your body the point where it feels like it doesn't need to hold on to everything So it might take longer than you think and you're gonna gain body fat, unfortunately in the process Otherwise, you're gonna be stuck here For a long time and it could potentially get worse now. How do we minimize the fat gain? We slow it down. It might take a while, but we go real slow So a reverse diet for someone like you would look maybe something like this right now You're eating, you know 12 to 1400 calories. I wouldn't increase your calories yet I would just reduce your cardio and your steps. Start with that Slowly cut it maybe cut it down by a quarter See how everything works when you feel comfortable cut it down by another quarter to the point where you're not doing any deliberate cardiovascular activity Still eating 12 to 14 or calories Then I would slowly raise your calories by maybe a hundred a week at the most and watch what happens But you're probably still gonna gain some body fat. Your body still needs to feel Safe and comfortable. It may be a long process I had a client that I did this with over a year. It took us over a year to kind of get her body out of what had happened But at the end of that year Man things were working a lot differently. She was you know eating eight to nine hundred calories more than she was before She stopped her twice daily cardio sessions. We were only lifting weights Three to four days a week, which is very different than what we had started with so that's what we're kind of working with so you're gonna have to You're gonna have to kind of go through that process Otherwise, you're gonna be stuck where you're at and it's gonna be like this until you back out of it and you know, I don't know which one's worse for you, right sticking where you're at now or Moving out of it and maybe setting yourself up a little differently in the future Yeah, I would want to dive in a little bit too on the the body dysmorphia and your experience when you gained weight Did you happen to test your body fat during that time when you went on your bulk? Um when I was doing the prep I was Maybe around six percent after that. I never tested it Um, I had a bad I didn't like the scale at all after I went on prep when I came off So I saw I saw the scale increase and I knew it was gonna happen, but in my head I just didn't like the way that that felt so I Gained obviously some weight I needed to but I didn't test my body fat after The prep or after the competition. Yeah But I I did gain weight But in my head it was too much and so I kept trying to like slow it down But I couldn't because I kept eating and then restricting So I dealt with that cycle for a while. Yeah, so I This is the tough part about you know, this is like a situation where you know I wish you were a client of mine and we were talking though through this I literally was just talking to a client of mine About a similar thing. She wasn't a bikini competitor But she has these extremely high standards for what her her body should look like and she puts on You know two or three pounds extra on her body and she all of a sudden starts telling me how out of shape She is and I said, you know, you're not you're not actually your incredible shape I said and you get to have glasses of wine here and there and you get to go out to dinner And you don't do hours of cardio and you're able and you're in your 50s and you can maintain this this body I said a lot of this is in your head and you the way you view yourself and what I would What I'm wondering is you actually might have been on the right track when you decided to bump your calories and you started to gain a little bit of weight and the reason why I asked about the body fat percentage because this happens with some Of my clients they put let's say 10 or 15 pounds on and there's maybe their their genes are feeling a little tighter Whatever and they start freaking out, but then I body fat test them and of those 10 to 15 pounds You know 80% of it was muscle And yeah, we put a couple pounds of body fat on there too along the way But most of it was muscle which means I'm moving you in the right direction towards speeding your metabolism off And I would tell that client like hang tight. We're doing the right thing right now. I know this feels a little uncomfortable for you I know you look at yourself in the mirror and go Oh, I don't like the way I look and I'm putting on too much weight, but you got to trust the process We're gonna lean out. We're gonna come back the other direction But right now I need us to speed our metabolism up because we're not in a healthy place for long term And so you might have already kind of been on the right track I wonder how much of that weight that you put on was actually as bad as you think it is and And how much of that is just in your own head of thinking that you were just putting on too much weight Yeah, the other thing too Nicole is sometimes I'll get a female client That's 12% body fat and she gained weight through a reverse per you know diet and went up to 19% body fat and freaked out 19 is healthy 12% is not to maintain You know what I mean, and we tend to have those standards. Let me ask you a question Nicole Do you think you could focus on? purely on strength and performance if you took your mind off of how you looked forgot everything else Do you think you could just focus on getting stronger at the bench press the deadlift and the squat with would that be a possibility? Definitely, I think that well when I was doing the bulk last year. I felt myself getting stronger Obviously, but I also saw myself like my clothes weren't fitting I was gaining weight But I did get rid of the scale because I didn't want to associate that with yeah like how I felt So I did I I did like the way that I feel I was lifting now. I'm obviously not lifting so much in my head I feel like I can do it, but my strength is just not there So I would love to get back into focus on that. So currently I am doing anabolic I don't know if you recommend me trying something else for that while I'm increasing my calories. Yeah, let's put you on maps power Lift, I was just gonna say I'm glad you went down because I say anabolic is fine Totally fine, but I think power lift would be good for the mindset pure Metrics. Yeah, all you're thinking about is getting a stronger bench getting a stronger deadlift. Yeah, so I love that Suggested try this try following maps power lift and if you're able to for the next three months Just see how strong you could get in the major lifts and Nicole have some or not Oh, sorry have some compassion for yourself to like know that if you are getting stronger in the gym You're building muscle and initially if you put on a couple pounds of body fat along the way It may feel new it may feel uncomfortable You may be comparing yourself to when you were shredded and lean and you got to get out of that that space and kind of Trust the process because it does take some time to speed this metabolism up It's not going to be overnight and we are going to put a little bit of body fat on along the way But that's okay when we get you up to eating seven eight hundred more calories than you're used to and then we cut You back down four or five hundred calories. Watch how fast that body fat goes Thanks guy. I really appreciate it. It's been that's a I've been thinking about doing that maps the program So I'm glad you guys suggested that so thank you. Yeah, we'll send that over to you follow it and just focus on getting stronger and feeding yourself For at least the next three months. See if you could do that. I think at the end of it You'll see some positive some positive results Awesome. Thank you guys so much. Thanks, Nicole You know, it was Nicole Yeah, I was scrolling up and down over there and I thought he scrolled on somebody else's name when I know you got it right I I tell you what I think I've said this before I think stage presentation Competitions are for the worst for most people. I mean if you have any Any body image issues at all you're gonna get on stage and get judged by how you look with other people and judges are very blunt That's what they're supposed to be gonna tell you all your glutes don't look good Which correct me for them wrong, but it seems like the majority of people that that sign up have yes underlying It attracts those people. Yes. I knew it right away when I mean she didn't track her body fat She said it already. She was getting stronger. She was at six percent when she was competing That's that's beyond unhealthy. She was probably right on the right track She probably jumped all the way up to 12 or 14 percent, which is still lean as fuck, you know it got stronger and Metabolism was going in the right direction, but freaked out freaked out because still comparing herself To this this shredded lean body that she once had when she was on stage Not realizing that she's probably healthier stronger and in a better position Where when she was increasing the cow? Yeah, you know this reminds me of like when you guys You know back in the day with Michael Jackson people would look at him and say who what doctor? What plastic surgeon continues to do surgery on his face when he approaches them like what lack of integrity what who isn't telling him You're this is a problem. We're doing too much. That's how I feel about these idiot coaches. You're training this lady this girl She's already dieting. She says I want to do a show. Yeah, no problem And you beat the crap out of her and how you have 800 calories a day. It's about the money, dude Yeah, you like it is not even that much money in it like how big You have to be yeah, but I mean Trainers love it because it's you're committed to me for three to six months depending on how long we do the prep for what like that And it's you project your own shit on to other people. Yeah, this is absolutely terrible. I mean never coach someone that way It's flooded. It's flooded with this. I mean it was a Obviously at the beginning we used to talk with us all the time right when I was in the thick of all of it It was probably a conversation in every other podcast early on when we first started the show But yeah, no, it's it's more common than not it's it would be rare I would run into a coach in that space that I was like, oh He or she's telling given really good advice for the most part. It's shit advice and it's to the wrong people It's like the worst people. It's like the people that do not belong competing at all right now on many levels Not just body dysmorphia and understanding nutrition not enough experience in lifting yet It's like you take somebody who's been lifting for a year or less Haven't even put muscle maturity doesn't have a physique they've built yet and then throw them on extreme diet to get on stage and come And then compare themselves work their crap out of them. Yeah, it's just like I mean This is the process you sign up for one of these events You hire a coach who doesn't understand health and really has probably their own body image issues Then you have to send them pictures. I don't know every week about of you In your underwear looking at the camera and then they're gonna break your body down Every week and then on top of it You're gonna be competing amongst a bunch of people who have their own issues And then you have a bunch of judges who are just gonna be very blunt and then you're gonna put yourself on stage like you Want to talk about the perfect storm for creating problems like I whenever I I have yet Securities even further. Oh, I have yet to meet someone who's told me. Hey, do you think I should compete? I have yet to meet someone and be like, yeah, it's a good idea It's almost always it's a Hollywood of this fitness base. Yeah, it's just for the most part It's a fucking cesspool dude There's very there's very few people that are doing it well doing it right and are thinking about and by the way It's a sport. It's impossible for it to be truly healthy. Most that's true All sports are extreme right and it was something that I used to talk to my audience about my little audience that I had Back when I was doing that and it would be okay. I did this as healthy as I could here We are heading into the final two weeks I know and letting you know that this is not something anybody should go and do because it's not healthy It's not ideal but it attracts the people that struggle with this the most and I think it just perpetuates the problem Totally our next caller is Jessica from Wisconsin. Hey Jessica. How can we help you? Hi guys, so great to meet you. Thank you so much for having me on I'm really excited to be here And thanks for all you do in the fitness space Um My question is around I think you had a question about this a couple weeks ago, but around building power for boxing So just a little bit of background. I just turned 40 years old last month And I have been training and boxing Mostly for fitness at first, but I hired a trainer and have been Practicing boxing for a couple years and actually I'm going to compete in my first boxing bout. Oh, yeah Yeah, so Really excited about that through our it's a charity event called white-collar boxing So I work with an amazing coach on my skills I run four to five times a week for cardio for conditioning but I'd really like to be able to Build up some power in my punches and would love to know what you'd recommend as far as a maps program or other Programming for strength to kind of complement the rest of my training. Yeah So how many days a week are you are training boxing specific right now? Uh, three to four. Um, sometimes four to five depending. Uh, it's usually pretty low-key. We're just really working on footwork and That sort of thing but uh, yeah, we do we do get lots of practice in and then you spar. Are you sparring right now? Yeah, we spar one to two times a week Okay, full headgear the whole deal and you guys are hitting each other. Yeah, full headgear Although we are using 16 ounce gloves. So All right, so, uh, once a week once a week a resistance training is going to be plenty Maps performance. Yes, probably yeah, that would be your best bet I would do Pick one foundational workout because the program has got three foundational workouts a week. That's way too much For what you're doing I would go one foundational workout a week pick pick your choice whichever one you want And go through mass performance and then the mobility sessions you could throw this those in wherever But once a week is going to be plenty With what you're currently doing Any more and you're probably gonna overdo it and maybe even take away your ability to Practice what's most important right now, which is your your boxing skill Yeah, and I mean generating more ground forces is something that uh, would I would recommend as a focus And how you do that is um really like connecting your entire body So like connecting your hips your legs involved with your upper body. So that's a big focus of driving You know through from your foot to your hips snapping and getting that rotation getting everything super connected and be able to to Drive as much force as possible You know all the way up into you know your shoulder and your arm on release So it's this whole fast loose approach. You have to you have to kind of it's it's complicated, right? Because athletics you're always dealing with like You know how much how much force I can I can create But then also control and so, you know, there's the control aspect to it of being loose But also being tight when you need to be tight and being able to generate You know that muscle contraction to really like whip that arm across and connect the arm with the hip So, um, you know, there's stuff in in maps performance. You'll see with the stick where we do this, you know laterally And we really drive it into the wall and these types of exercises really help you to kind of focus that And channel that type of power from your hips Yeah, by the way, uh, when you get close to your your actual match For at least the two weeks leading up to it. I wouldn't do any resistance training So I wanted to say that so you can do resistance training in about two weeks before you want to cut it out And focus entirely on what you're going to be doing with your coach and Strength and muscle definitely play a role in power But technique, uh and speed play a bigger role in power. So a much smaller guy Can hit a lot harder than a bigger guy, uh, just through technique and skill I'm sure your coach you probably if you've asked your coach this they'll tell you the same thing They'll tell you look, you know, you can be big strong But if you don't have the speed and the technique, you're going to lose all that power So most of it comes from there. So what you're going to get from the strength training is just More, uh, security, muscle recruitment. Yeah more security in your joints. You're going to be there's going to be a protective element Maybe more stability. I noticed in your question You wrote down that you have some hyper mobility in the shoulder and elbow So it might, you know, kind of help with that. So but yeah, mass performance That would be the perfect program one foundational workout a week And just leave it at that and then you can even go through the phases, you know Phase one two three and and four leading up to, uh, your match and again two weeks before I would stop all Resistance training. I don't have much to contribute To what what the guys already said I agree with everything said except for I would add I would defer to some of the our friends that are experts in this if you're not following Tony Jeffries And Phil Darryu. I think uh, they they put out tremendous content that's completely centered around punching and fighting So, um, yeah, they're they're far more knowledgeable And that's we've actually had both both of them on the show before so you could search them back If you want to listen to the episode, but they both, uh, put out a lot of good content on both instagram and youtube Both Phil Darryu and then uh, and then Tony Jeffries So check out what they have have the offer and then like the guy said, I think the one day week foundational training from performance Is great and then the way I would dictate how much of the mobility sessions I do It would it would, uh, it would reflect how much work I'm putting in boxing that week So let's say it's I heard you say sometimes it's five or six days a week of boxing So if it's an intense week of boxing, I may only do a mobility day or none Just the one foundational day if you have like a lot of light work like a lot of light footwork and like speed drills But not nothing really intense Um, I might add two or three mobility sessions that so use the mobility sessions to compliment your workload that you're doing Uh, because you're not going to get huge gains from that I think it's more about helping you recover and staying mobile and connected So use that based off of your workload, uh, that you're doing a boxing boxing comes first One day of training as you're foundational for weightlifting and then mobility Intermittently thrown in there based off of your load That's great. And just a real quick follow up to that as far as mobility work Should I be avoiding the mobility in my arms and shoulders because my right shoulder, you know I've hyper extended it a couple times. I popped it out It's actually a real fun story at the gym because I'm the only girl and I didn't cry when it happened And uh, you know, I've hyper extended my shoulder a couple of times So should I be avoiding that and not to keep it too mobile or should I more lean into that to make functional mobility? Yeah, think of it less is a range of motion increase and more of like gaining strength in that range of motion So, you know taking that incrementally and being able to generate Tension there. So like having an isometric Focus where we're kind of squeezing our way through it and just really gradually Going through each checkpoint of each angle Um, so that way, you know, you're able to stabilize it properly. So yeah proper mobility work includes strengthening connecting So that means it'll help your situation. So you're not doing like lots of stretches or just trying to Move uh through different ranges of motion without connecting that would make things worse You got to stay tense and connect Through the mobility work So remember that when you're when you're looking through the mobility sessions a good example that have you seen Just have you seen the the maps prime pro webinar that I did um that was free Um, it's been a little while. I watched it uh probably six months ago. So I need to go back Okay, so do that a good example what the guys are saying right now is I think the second or third exercise I do is handcuff with rotation Um, and when you hear Justin and Sal talking about, you know, creating tension the entire time through the movement Watch how I do that movement and how I coach it and all of your mobility work should reflect that It should have this kind of intense slow Staying connected type of movement think of it less of like a stretch where you're trying to get a greater Longer range of motion and like Justin said you're being you're more connected through the whole range Yeah, Adam gives really good cues for that And I think if you take those cues and then you also apply it to the one I did for you know checking You know with our compass tests in prime. It's it's just um, it kind of goes through very specific ones for the shoulder That would be helpful as well But you do have to have that kind of intensity applied to to make sure it's it's you know The focus is right and by the way, that's a great way to kind of prime the body before you go into any of your stuff So if you're getting ready to go throw punches if you're getting ready to do your workout You could prime uh with those movements heading into it and you're only going to be better connected throw better punches Be stronger when you lift so those are movements that you can you can do Uh for recovery on days that you're not training you could also do that as as priming stuff to get you ready before you start throwing punches Awesome, that's great. I'm very excited. Thank you so much. Um, you know, I wasn't sure which direction to go I have I have several of your programs, but I don't perform it So really excited to dig in and uh and get going with it. Thank you so much for your time. We'll send that to you Good luck. Best of luck to you All right. Thanks guys. Have a great day Yeah, the whole um like how to add resistance training to Heavy intense sport, you know training It's supplemental, right when strength training becomes the focus is when you're a strength athlete So, you know, if you're a boxer or a football player or baseball player or off or off to vote it completely to that But yes, yes. Yes. Yes. Yes. Good point. Very very good point. But you know, she's focusing so much on boxing She's amateur. She's new at this That you know one day a week when they explain it's plenty give you enough strength to do a lot Yeah, give you some stability if you do it right and compliment kind of what she's doing Well, like you said if if the strength training at all even in the slightest way impedes on her current boxing training Then it's only gonna Hurt her skills, you know So and the better you are at throwing a punch and the faster you are throwing a punch the Because ko right she was looking for she wants a ko somebody which is great, right? So that's her goal and so her speed and technique is going to play a much bigger role on that than Her increasing her bench or deadlift or shoulder press totally Our next caller is Holly from Canada. Holly. What's happening? How can we help you? Hey guys Hey Okay, so if you're sorry if you read my question Like I said, I feel like I'm super fit. I'm soup. I feel really strong and good when I go into the gym I work out with like good form. I have been running Pretty much solely maps programs for the last four years. I've done Aesthetics probably two or three times split twice power lift strong anabolic But I just don't feel very like athletic if I For example, I recently started skiing again and I just feel like so uncoordinated and If I ever Play sports with friends or something. I just don't feel like I can Run fast or move in a really athletic way and I just don't know It's weird to make myself be more of an athlete. If only we wrote a program that was specific to performance athletes I wonder what you should follow Now, you know what? Holly, let me tell you. Sorry. I can't hear you guys at all. Oh, can you hear us now? I can hear Sal a little bit, but when Adam talked I couldn't hear anything. Oh, he doesn't say anything important Yeah, don't listen to him anyway Uh, let me think your best advice of your life. That's all what could be the issue here. I am trying to Uh Determine well, just let Sal yell it out. Yeah, Doug. Why don't you answer this one roll with it? Yeah, Doug Doug's got this That's all do it. Yeah, here's here's a deal I I can't give you a long answer, but I can give you a very short and succinct answer You mentioned a lot of different programs you've done. Have you done maps performance? Okay, so I have maps performance and I've run it halfway through once and then I started it again at the beginning of last month before the gyms in Ontario closed again And no hate on you guys programs because obviously I love them, but I just personally find performance Kind of boring for me and I'm not really able to stick to it very well Well, okay, so we're gonna challenge your ego here. Yeah, I was gonna say well, you can't you you want to have your cake and eat it too, right you I don't like to train like an athlete either. I think that's boring I like to train like a bodybuilder and look like a bodybuilder, but every once in a while I want to play basketball and so it requires me doing the boring Uh multi-planar type of movements that I don't like doing But it's going to translate on the court better than anything else. So it's kind of like Okay, well You you kind of know what you're supposed to be doing you don't like doing it very much But then you want the results from that uh to translate onto the onto the field or whatever sport you're playing So that is the program and it's like specifically designed for someone just like you To perform better in their sport if I might ask Uh, you said you ran you ran it kind of almost halfway through like what part was boring for you I mean obviously the mobility The mobility session the one that's going to provide you with the most impacts for being athlete. Okay Yeah, you know hollywood. Yeah, but let me jump in here real quick. Sorry a lot of times people confuse uh fitness With athletic ability now fitness plays a role In athletic ability, but a big part of athletic ability is skill In coordination which comes with practice. So I'll give you an alternative answer I think that performance is the perfect program for you But I do think if you want to get better at certain sports you should just practice Those those sports more often play more basketball play more baseball Do more skiing and you'll get better at those things No amount of fitness in the gym is going to give you the type of Coordination specific to the sport you're trying to get better at them practicing that sport itself Now that being said if you want to do something in the gym that's going to translate the most into sports mass performance That program is written in every Part of it is written to specifically address all the things that an athlete needs all the attributes That a general athlete just like yourself soccer What do we say soccer or skiing? What's the other one that we have baseball? You know, that's why that program is so perfect. It's not just for basketball players And not just it's for somebody who wants general strength in all different directions good mobility flexibility endurance Stamina all the things that you want to be good in sports Yeah, and here's the other look here's the other side of it too Athleticism can be quite specific So just because somebody's really good With strength exercises and not good in a traditional sport doesn't mean they're not athletic It just means they're not athletic for a particular sport So maybe maybe you just don't like it. You want something, but you don't like it. Who cares, you know Be good in the gym keep healthy And you're totally fine, but if you still want that athletic ability I mean the advice is the same mass performance in the gym And I would practice those sports more often and if you really don't want to do Athletic training in the gym. You like traditional resistance training in the gym Still practice playing sports outside of the gym because that's going to give you more of that athleticism You can't expect to get more athleticism without doing this hits home for me right now a lot Okay, so I've been telling Katrina off air just her and I talking I say I I really want to get back into playing basketball. I miss playing the ball It's one of my favorite pastimes to do that now. I know I'm in no condition to play basketball Does that mean I'm I'm strong. I can lift a lot of weight right now. I'm not in bad shape I'm just not in basketball shape And I know the exercises that I need to do to prepare myself to go play basketball And even even like what sounds like nothing's going to get me better playing basketball than playing basketball But I do know there are specific exercises that I should do to prepare myself to get ready for that And because I also Don't like training that way. Maths performance is one of my least favorite programs too because I like Split and aesthetic and strong and more bodybuilder type focused programs I won't let myself play basketball because I'm not doing the work I should do to prepare my body to go out there and perform And I do that because I'm getting older and I know I'll hurt myself because my mind will say I can still play like I'm 20, but I know I can't and so My sacrifice is well, I don't I don't deserve to go play that sport right now Because I'm not doing the work in the gym to prepare my body for that And so it really comes down to asking yourself, holy, what do you really want to do? Yeah, you know, I got a little bit of a compromise for you, holly What if you did one? Foundational workout a week from performance and then two foundational workouts a week from Another maps program. That's maybe something along the lines that you enjoy more Maybe like a maps anabolic or a maps aesthetic So you're getting some of the athletic training But then most of the week you get to do the stuff the fun stuff run maps aesthetic And then do the mobility sessions in between instead of focus sessions. Yeah, you can mix it up that way Okay, yeah Yeah, that's what I was going to ask is like if there's a way to it sort of incorporate performance into another program Without having to fully do performance since I've found like it hard to Adhere to it. Yeah, you could you could totally do that You could totally go one foundational workout a week from performance two from aesthetic Or all from aesthetic and then do only mobility sessions And you can kind of mix it that way and the mix will determine what you get more of You know the aesthetic version the types of results or the more of the athletic types of results But I will say this holly Training for athleticism doesn't reduce your aesthetics. I I think you might be especially for someone who If you've never trained that way I think you might be surprised that you may actually get you might actually look better Because now you're doing things you normally don't do Yeah, all right All right. Oh, well, thanks for calling in. Okay. Appreciate it. All right. Thanks guys. No problem. Thank you Yeah, that was great. Yeah, I know It's like uh Map performance, but I appreciate I appreciate that she was honest because here I literally this is close to home for me right now I'm not kidding that I've been wrestling with this idea of going back to playing basketball So much in the last year like I really miss it But I've had a couple times where I go out there to go try and play and oh boy. My body is not ready I'm I I can go deadlift or bench press right now. No problem But I to go laterally move left or right really fast and explosive Most people in the gym. Yeah, they're what they're they're not doing what's going to promote, you know, really good explosive movement Right, that takes the actual work. Uh, that's very specific. So You know, it may be challenging mentally to to do things that are outside your comfort But you really if you're really serious about Becoming a better athlete or having more athleticism or just moving better in general That has to be a focus So this is the accountability piece that I'm having with myself Like I I won't go play ball unless I'm willing to put in the steps that I know Are going to protect me from getting hurt I know I'm not put that work and for some reason I'm having this hard time because I used to love that way of Training as a kid. I just don't care. I don't like to know and I know part of it is it's hard I'm gonna suck at it for a while, you know, I don't feel like and so You know, she's in the same exact dilemma right here where I obviously the the program she listed off She's she's definitely more focused on strength and look, right? It probably feels good because she's looking good Right, but yeah, it's just her movement probably. Yeah, and then I bet when she did like The lunge matrix and did some of the single leg movements we have there. She probably had to go way lighter Yeah, which is a yeah, it's a total Attack on on ego from what you've been doing if you're gonna especially if I don't we didn't ask her age But you know, especially you start getting above 30 and stuff like that if you Want to be athletic and play sports like that. I mean performance is the program for you I mean, that's the thing we really tried to Kind of cover all aspects of all sports to give general Strength and stability to those we took the elements, right of what you know creates an athlete the fundamental principles You need to be able to generate force. You need to be able to control that You need to be able to to keep your joints healthy and stable and be able to you know In order to move explosively you need to be able to figure out how to move explosively and also be able to control that And so Completely different pursuits than just generating strength. Yeah, and you got to be honest with yourself too I want this thing, but I don't want to do anything that gets me to this thing That's why I call their atoms. Well, then you want your cake and eat it too Yeah, well then you don't want it like if you do then you'll do it Now it's different when I'm doing the things that I think are supposed to help and that nothing's happening Which case we can look and view and see okay. Well, what's going on? But when the answer is there, they know the answer. They don't want to do it The question is do you really do you really want it? And I think the problem is a lot of people want To want something and so they say it but your actions speak a lot of the words and so It's okay Look, there's nothing wrong with being a gym fit person and not being able to go play baseball or football with other people There's nothing wrong with that But you have to be you have to accept that because uh being good at certain things requires you do specific things And if you don't want to do those things Then accept that a long time ago. That's right. I just look. I'm just sexy. That says nothing else Sports balls for the bird. That's it. Yeah. All right. Look if you like our information head over to mindpumpfree.com and check out our guides We have all kinds of guides that can help you with all fitness and health goals You can also find us all on instagram So justin is at mind pump justin i'm on mind pump salad adam is at mind pump adam